Posts Tagged ‘wheat free foods’
At times, it can be a real challenge to eat wheat free and to try to do that while being friendly to your wallet can be difficult. Although the health shops are packed full of wheat-free goodies and have such a great variety of different foods – grains, flours, pastas, crackers, it can put a fair dent in the wallet, so the key thing is to be sensible but yet get ingredients that can go a long way and can be versatile.
The main ingredients that can get you by, not cost a fortune, and you can get in both supermarkets, and health shops are wheat-free and gluten-free flours and pastas – those that taste good and mix well with sauces are brown rice pasta, spelt pasta and corn pasta.
Flour is probably your best friend. You can use it to bake bread, quiches, pizza bases, etc. All you need to patience, time and a little imagination. Try experimenting with different flours like bean flours, amaranth, and spelt flour. A bag of flour will cost you half the price of a loaf of wheat-free bread, but you’ll probably manage to make 2 loaves out of it. Use herbs and spices, they can really make a big difference and give loads of flavour. For example, add in mixed herbs into bread dough before baking, or add in dried fruit and cinnamon into dough before baking a fruit loaf. And if that all seems too daunting for you, some brands even do ready mixes where you just add in milk or water before baking.
The beauty of eating wheat-free is that is doesn’t all have to be carb based. You can make your own sauces too. Make in batches that’s how you really save money. You can then freeze in portions. Tinned tomatoes are cheap to buy but yet so tasty and versatile. You can make a simple tomato sauce with tinned tomatoes, tomato puree, garlic and onion, salt and pepper and a spoon of sugar. You’ll have it made in 10 minutes. Use this with your pastas or add in mince to make a bolognaise or a lasagne. Homemade sauce is much kinder on your wallet and your health than buying jars.
So before you go shopping, plan your meals and write a list, it will really help. Happy shopping and baking!
Submitted By Aoife Luykx – Wheatfree Living
W: www.wheatfreeliving.blogspot.com @wheatfreeliving
What are some of the traps when following a wheat free diet?
Once you have been diagnosed with a wheat allergy or wheat intolerance it becomes extremely important to eat a wheat free diet. Wheat and wheat ingredients are present in a vast majority of food products, hence sometimes it becomes difficult to find out whether a particular food item has wheat ingredients or not, unless specified as wheat free. With a little practice you can easily develop the skills of distinguishing between wheat containing and wheat free food products.
Read food labels skillfully
For a wheat free living you should be skilled in reading food labels. Locate the label and read each ingredient carefully. Don’t get trapped if the word “wheat” is missing from the food label. Many of the wheat containing ingredients do not contain the word ‘wheat’. Watch out for the following terms: Semolina, couscous, bran, soya sauce, wheat germ and hydrolyzed vegetable protein.
You should be aware of the various food ingredients which contain wheat. Keep a small list of such ingredients in your pocket for easy reference.
Eating out wheat free
One of the biggest challenges to wheat free living is eating in a restaurant. Wheat is a usual ingredient of many of the food items served at a restaurant. It is recommended to always ask questions regarding the ingredients and to request wheat free foods.
Some restaurants are starting to published their menus online, though often the ingredient list is not included. It is advisable to call the restaurant and enquire about the various wheat free food options available in advance. This will make it easier for you to order wheat free food when you are actually there.
Eating wheat free at a party
Wheat free eating can also be a challenge when you are invited to a friend’s place. In such situations, it is advisable to avoid all food products which usually contain wheat. Some such foods are sauces, cakes, pastries, cookies, pies, fried chicken, pizzas, burgers, soups etc.
Always ask for wheat free foods. It is still better to tell in advance about your preference for wheat free food products.
Visit our Wheat Free Diet Support Pages for more interesting ‘Wheat Free Articles’ click here…
Stuck for a way to thicken a soup, casserole or sauce without using dairy or flour?
The answer’s in your crisper drawer! Most root vegetables are perfect thickening agents and have the added bonus of being a much lower calorie alternative as well as reducing the fat content.
All you need to do is cook them using your preferred method such as steaming, microwave or boiling then puree and stir in to your recipe.
- Try potato, sweet potato, pumpkin, parsnip and carrot purees – you can even use cauliflower puree in some dishes
- Potato and pumpkin are subtle and won’t affect the overall flavour
- Be a little careful when using carrot puree to thicken a dish – it will also add extra sweetness so you may need to adjust other ingredients to balance the flavours
- Veg purees can be frozen in small quantities for extra convenience
- For a richer, deeper flavour, roast the vegetables and then puree – this is a great alternative for rich winter casseroles and purees made from roasted vegetables taste completely different because the roasting process caramelises and intensifies sweetness
Most people get excited when they book a holiday.
Looking forward to it can be the best part. Although I love travelling and visiting new places, there’s a part of me that worries! I worry that there’ll be no food, imagine in this day and age when there is so much variety. Although living wheat free involves eating a lot of fruit and vegetables and this shouldn’t be a problem anywhere, but trust me, the language barrier has its own challenges! I recall a trip to France when I lost a few pounds from lack of food!! We were in the tiniest town (it was unique and very pretty), where there was literally one bakery, one restaurant and the hotel where we stayed. I knew I’d have to avoid the pastry delights and freshly baked bread (we were in France after all!) but I was looking forward to the continental offerings for breakfast which usually is an array of delicious fresh fruit and yoghurts. Boy, I was mistaken! Breakfast consisted of a mini tea party. Seriously it was the most delightful sight I had ever seen, it looked like a children’s tea party, everything was mini – from mini croissants to pain au chocolates to mini muffins, and mini baguettes. It all looked divine, but there was nothing I could eat! Dilemma! With my basic French, I tried explaining that I couldn’t eat wheat and it would be great if I could have some fruit. The owner looked at me as if I was very odd and disappeared. Moments later she came back with a mini plate with the tiniest strawberries I have ever seen. There were about 8 on a mini plate. I think she might have picked them from the bush in the back yard! So, after eating them, I tried enquiring again. She said she had no more fruit and she would see what else she could get me. She came back with a mini pot of yoghurt. It did me for the morning, but obviously I felt embarrassed and I was still hungry!! It was when I went to the local bakery that it was the most comical. I thought sure you never know, I am in France where they cook lots of types of fresh bread, they might make corn bread or some other wheat-free variety. Again in my basic French, I explained that I couldn’t eat wheat and asked if they had an alternative. It was like declaring that I had made the biggest faux-pas ever. They looked at me like I had 10 heads! It was actually quite funny. Obviously I came away empty-handed and still hungry!! We stopped for lunch in a cafe. I daren’t ask about the bread, as I’m sure they had heard about me in the town, so I decided that plain food was the way to go. The safest option is always salad (without the sauce!). That evening, we went to an amazing wedding of a good friend. Although the company was great and we had good fun, my stomach suffered yet again. The starter was soup with gluten in it with freshly baked bread on the side. There was a great looking buffet, till I looked closer and there was pasta salads, couscous salads, bruschettas – I couldn’t believe it!! I managed to find some lettuce leaves and some plain meat. Needless to say, I was still hungry. The dessert looked fantastic; it was a French tradition – a montage of sweetened balls made of flour (wheat of course!). All I could do was laugh. So, that’s an example of living and learning. I was unprepared and this trip obviously changed my approach to travelling. I now always go prepared. I make sure I’ve nuts to snack on and always bring wheat-free crackers, whether they are oat-based or gluten-free made from rice or corn. You can never be too prepared. Don’t rely on the country you are travelling to understand you and to stock your regulars in their shops. Some countries are great like Germany and Belgium have health stores where you can find something, but others, especially France (!!) clearly don’t! Might I also add that this particular trip did not stop me travelling, it just made me more aware and I just bring lots of supplies with me now! So, my advice is to research where you are going to and if in doubt, don’t leave without.
Bodhi’s Bakehouse are offering over $50 in the Product of the Month promotion for March. Providing baked goods for people who are searching for delicious alternatives for their gluten free and wheat free diets .
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Join now to be in the draw for this and future giveaways in the monthly What Can I Eat.
When you are living wheat free, eating out can be a bit of a challenge.
It’s a matter of finding what suits you really. An obvious no-no is an Italian restaurant, as most of the menu is pizza and pasta, therefore wheat based. Some establishments however have started doing gluten-free pasta dishes and gluten-free pizza bases, which is great, but these are far and few between, especially in Ireland. Lunchtime is the hardest feat of all, as sandwiches dictate the menus, so it’s really just a matter of avoiding them. Salad is the safest option, just get the sauce on the side and ask what’s in it. If you are overly sensitive to gluten, you’ll find that sauces are toxic, and the smallest amount consumed can have a huge effect on your stomach causing bloating and pain.
Dinner out isn’t as difficult as it used to be. Many restaurants are seeing the demand for coeliac-friendly dishes, so are beginning to mark these on their menus, by simply putting a (c) beside the dishes or colour coding the options. This makes our night out and our dining decisions much easier, as there’s no need to ask what’s in the food and feel foolish. I’ve tried a range of restaurants serving different types of food; see www.wheatfreeliving.blogspot.com. The best cuisine so far for choice and taste is Thai. There is the obvious option of rice, some dishes also have potatoes and some restaurants have rice noodles. The curry sauces that they serve are usually made with corn flour. If it doesn’t state it on the menu, just ask. The great thing about Thai is that you can get dishes that are solely made with herbs and spices with vegetables and meat if you opt for that. No need for thickeners or sauces, just pure flavour from herbs and spices, better for your waistline too. The other type of outlets I would recommend are brasseries, as normally there is a good choice available and usually a meat, potato and vegetable option, which without sauce can be the perfect healthy option when on a wheat-free diet.
So, all in all, eating out can still be enjoyable, once you’ve tried and tested. My advice is to make sure that you make the booking, then you have the choice!!
To find Wheat Free Products available within Australia go to the Pantries at www.WhatCanIeat.com.au.
A wheat-free diet is when you cut out all products that are made from wheat and wheat flour (eg. Bread)
It is not the same as a gluten-free diet. Wheat-free diets only require that you cut out wheat products, however gluten-free diets require that you cut out all wheat, oats, barley and rye, because these foods contain gluten.
The benefit of cutting wheat out of your diet is that it can have a huge impact on your weight and the way you feel. The reason for this is that wheat often has a number of problems associated with it. The biggest problem is that because wheat is so prevalent in Western foods we tend to eat way too much of it; and when we eat too much of a particular food we are in danger of developing a food intolerance. This is why wheat and dairy are the most common triggers for food intolerances.
Eating a particular food too often can cause the digestive enzymes to be overwhelmed and therefore that particular food is no longer digested properly. This happens most commonly with foods that are not particularly easy to digest, which is the category of foods that wheat and dairy fall in to.
So, how does cutting out wheat help you to lose weight? Well, when we eat a food that we have become intolerant to, such as wheat, it causes bloating and water retention and makes us appear overweight. So when we cut out that food the bloating and water retention subsides. Another reason is that eating foods we are intolerant to affects our ability to digest foods properly and poor digestion causes constipation (which means we are not getting rid of waste products). When this occurs, the toxin levels in our body rise and the liver stores these toxins in our fat cells. As the toxin levels continue to rise, extra fat cells are created and maintained to assist with storage of toxins. So, when cut out the food we are intolerant to, our toxin levels fall and are no longer required to be stored in the fat cells.
Article submitted by Sonja Flavo – International Body Transformation Specialist – Real Food Enterprises.
For more articles on Wheat Free Diets go to the What Can I Eat Wheat Support Pages.
Brighterlife Wheat Free Foods Rainbow Collection Gluten Free Pancakes
Just a quick note to say how FABULOUS your pancake mix is!!!!! I’m coeliac and have tried so many horrible gluten-free pancake mixes…all of them I’d made and thrown out straight away, they were horrible.
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Child obesity still an issue for children who have allergies
The statistics about childhood obesity are pretty frightening, (roughly 25-30 per cent of Australian children are considered to be overweight or obese), so as adults, whether we have our own children or not, we all have a responsibility to make sure we are instilling in them the right mindsets around food and exercise.
Children are like sponges and pick up many of our habits, whether we are parents, aunts and uncles or even friends of the family, what children see most often is what they think is normal.
So it’s really important to make sure that you are not only looking after your health through eating well and exercising regularly for your own well-being, but also so that you are setting a great example for our future generations!
Another point that needs to be raised with regards to childhood obesity, and something many of us are not aware of, is the implications that being overweight can have on their long-term health as adults and also that we may be setting them up for a life-time of complications that come about as a result of allergies.
A recent study published in the May 2009 issue of the Journal of Allergy and Clinical Immunology showed that obese children and adolescents have an increased risk of having some kind of allergy, especially to a food.
“We found a positive association between obesity and allergies,” said Darryl Zeldin, M.D., acting clinical director at NIEHS and senior author on the paper. “The signal for allergies seemed to be coming mostly from food allergies. The rate of having a food allergy was 59 percent higher for obese children,” said NIEHS researcher Stephanie London, M.D., a co-author on the study.
“Given that the prevalence of both obesity and allergic disease has increased among children over the last several decades, it is important to understand and, if possible, prevent these epidemics,” said Cynthia M. Visness, Ph.D., lead author on the paper and a scientist at Rho Federal Systems Division, Inc. in Chapel Hill, N.C.
So what can we do to help our children to be healthy and avoid becoming overweight or obese? Jennifer Madz APD, SDA. www.msandmrs.com.au shares with us her ‘Top 10 Tips To A Healthy Kid: