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5 protein-rich foods free of gluten

Protein is a key component of a healthy diet and ensuring your daily meals include an ample amount should be a key focus if you’re looking to improve your health or levels of fitness. However, this can be made more difficult if you want to avoid gluten – itself a mixture of proteins.

But whether you want to avoid it as part of your diet, or need to because you have celiac disease or an allergy, there are a good range of protein-rich foods available that don’t contain gluten. Here are five protein-rich foods that are gluten free.

Protein bars

The development of protein bars over the years has seen them become a snack designed with allergies and diets in mind, such as being gluten free. This includes bars aimed at people following a plant-based diet, like Nutree Life vegan protein bars. Protein bars also pack in a great amount of the macronutrient, with some providing as much as 33g per 100g. The bars are also quick and easy to eat, meaning you can get a good dose of protein into your system fast, which is ideal for a pre and post-exercise energy snack.

Nuts

These healthy foods come in many varieties, each containing a good amount of protein. Good examples of protein-rich nuts include almonds, walnut and pistachios, as well as unsalted peanuts and cashews. While you can get around 4.3g of protein from an ounce of walnuts, you can find an impressive 5.9g of the macronutrient in an ounce of almonds. For those looking to source protein for muscle-building purposes, nuts contain a good range of healthy nutrients, including magnesium and healthy fats. They can also be nibbled on as snacks or added to other nutritious foods, like mixed berries and gluten-free yoghurt, to enhance health benefits, as well as texture and taste.

Seeds

Filled with nutritious value, seeds are super healthy and protein rich. Examples include chia, pumpkin and sunflower seeds, as well as flax and sesame seeds. While pumpkin and sunflower seeds will each yield about 2g of protein per table spoon, chia will provide 3g of the macronutrient. These nutritional powerhouses are also filled with a range of vitamins, minerals and nutrients, essential for any healthy diet. This includes high amounts of fibre in chia seeds, magnesium in pumpkin, and omega-6 fats in sesame and sunflower seeds. Like nuts, seeds can also make good snacks to nibble on, can be mixed with other snacks, such as fruit and nuts, or be added to meals.

Beans

Providing a myriad of health benefits, beans are full of protein, and including a good range in your diet can help meet your daily protein needs. Kidney and soybeans, as well as black beans and pinto beans are all good examples of protein-rich beans. You can yield about 7g of protein from half a cup of canned kidney beans – the equivalent of an ounce of chicken or fish – while half a cup of boiled soybeans will give you an impressive 14g of the macronutrient. In addition to this, beans contain a good range of nutrients, such as antioxidants, vitamins and minerals. This includes copper, folate and iron, as well as magnesium, potassium and zinc.

Green vegetables

These are known for being super healthy, but they’re often mainly associated with vitamins and minerals. However, the amount of protein they contain shouldn’t be overlooked. Great examples of greens include spinach, kale and broccoli, as well as asparagus, green peas, green beans and Brussels sprouts. 100g of green peas, for instance, will give you about 5g of protein, while almost one third of the calories in broccoli are protein based. It’s worth pointing out that while vegetables like spinach and kale don’t carry as much protein as foods like nuts and beans, if several servings are eaten daily, they can effectively contribute to a protein-rich diet.

 

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How Gluten Increases Eczema Outbreaks

Gluten, is a sticky protein found in cereal grains, such as wheat, rye, and barley, that makes the goods light and fluffy, which is very desirable to those who enjoys it. Unfortunately it have been linked to many symptoms related to diseases and imbalances of the body such as celiac, heart conditions, skin disorders (i.e eczema), cystic fibrosis, autism, ADD, ADHD, weight gain, cravings, anxiety, confustion, PMS, acne, diabetes, headaches, numbness, restlessness, congestion, mental fogginess, and so many more.

Of the glutenous grains, wheat contains the highest concentration of gluten. There are 30 species of wheat; however, in countries such as the USA only three are being produced for human consumption: Durum (such as in pasta), common wheat (or bread wheat), and club wheat (similar to bread wheat). Over the past 2 or so decades the hybridization of these variety of wheat has greatly increased the gluten content.

The problem people run into is how much wheat they are exposed to daily. Wheat is often used as additives, fillers, or even as one of the main ingredient in many products and restaurant type meals that it is causing inflammation in the digestive tract of people who have become sensitive, or allergic to it. This inflammation causes tearing or separation of the lining in the small intestine. When this occurs larger food substances can enter the blood stream, which leads to many of the imbalances mentioned earlier. Another issue is that many of the products that normally don’t contain wheat or gluten, such as oatmeal and rice, are being manufactured in factories that are also producing wheat and gluten products so it is possible to have cross contamination.

Since everyone is biochemically different many people are not aware they are sensitive or allergic to wheat. Children are especially difficult to diagnose because so many of their favorite foods contains wheat, such as fried foods, sandwiches, pasta, mac and cheese, pizza, gravy, cookies, cake, ice cream cones, some candy, and many packaged foods found on the shelves in the grocery stores.

What can you do? The best way to avoid wheat and gluten is to feed your family meals made from fresh vegetables, fruits, nuts/seeds, fresh beans and high quality meats. If these are not convenient for you to prepare than it is important to learn to read the labels of any meals being purchased. For store bought meals manufacturers are now putting on the label if the product contains wheat or have been processed in factories where wheat/gluten is also being processed.

For more information and tips on stopping your child’s eczema sign up for my free eczema treatment newsletter.

Sandra Hurd has her Master’s degree Holistic Nutrition Consulting and specializes in helping parents find the most effective eczema treatments that stops their child from the constant scratching associated with eczema. You can sign up for her free Eczema Newsletter at http://www.stopmychildseczema.com

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Lamb Kofta on gluten free flat bread – low fodmap

I am at the moment experimenting with Greek and Middle Eastern dishes and modifying them to suit a low fodmap diet. I was surprised how well these flat breads turned out – although they are better when served slightly warmed. Enjoy…..

Ingredients

Kofta

400g lamb mince

small sprig of rosemary

1 teaspoon of Lebanese seven spice

1 teaspoon of garlic infused oil

seasoning

Flatbread

250g white gluten free bread flour

seasoning

1/4 teaspoon xanthan gum

1 egg

3 tablespoons lactose free yoghurt

70 mls of water

Method

Kofta

Chop the rosemary finely

Add the mince to a bowl and add the rest of the ingredients and mix well

Weigh into 50g portion sizes and shape into sausages.

Fry in spray oil for 15 minutes (or until cooked through thinner sausages cook faster)

Makes eight

Flatbread

Add the flour to a bowl and weigh in the xanthan gum

Mix well and add seasoning

Add the liquid ingredients and bring the dough together

Weigh into 6 separate balls

Roll out and trim into a circle shape

Fry with spray oil

Serve with feta cheese, a drizzle of olive oil, thyme and a tablespoon of pomegranate seeds per serving – if you are following a fodmap modified diet and can tolerate GOS (galacto-oligosaccharides) you could a tablespoon of hummus to each flatbread. If not you can use my recipe for Tzatziki and turn this into a Greek dish here https://clinicalalimentary.blog/2017/08/08/tzatziki-low-fodmap/





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Zucchine (courgette) Pizza gluten free low lactose

Just the job for using up all those extra glut of courgettes that you have in the garden! Courgettes are great for the low fodmap diet, this recipe used yellow courgettes but green ones will work just as well so don’t feel you need to produce this recipe exactly – although the pizza dough does need to be followed closely and it is a modification of one of Jamie’s gluten free pizza bases, but using lactose free milk and one or two tips from someone who is familiar with using the ingredients and fickleness of cooking gluten/wheat free.

Ingredients

Dough

400g of gluten free bread flour (I used doves Farm with zanthan gum already added)

250ml lactose free semi skimmed milk

2 1/2 teaspoons of castor sugar

7g fast yeast powder

1 teaspoon of zanthan gum

1 teaspoon of salt

1 egg

1 tablespoon of oil

1 teaspoon of gluten free baking powder

Topping

1 sachet of lactose free mozzarella

1 courgette

2 small handfuls of pine nuts

a few basil leaves

2 tablespoons of grated parmesan

a few thyme leaves

oil and egg (beaten)

seasoning

Method

Warm the milk to lukewarm

Add 50ml milk to a dish and add the sugar and yeast, mix and leave in a warm area till it bubbles

Weight out the flour, sieve and add the zanthan gum, baking powder and salt – mix well to ensure the gum is fully dispersed in the mix

Add the egg to the rest of the milk, pour in the oil and mix well

Add the milk to the flour and incorporate well, kneed.

Leave for 1 hour in an oiled basin with a cover in a warm place for the dough to rise.

Add two pieces of cling film to your work surface

Add the dough

Roll out as thin as possible if a thin based is wanted (makes around 4 seven inch or one large pizza)

Lift and turn upside down onto a pre-heated pizza stone

Remove the cling film (now on the top of the dough!)

Topping

Add a drizzle of oil to the top of the pizza

Wash and slice the courgette

Remove the lactose free mozzarella from the packaging and tear into thin strips

Dry the mozzarella well with kitchen paper to remove as much moisture as possible – this is very important as any excess will make the base soggy.

Tear the basil and thyme

Grate the parmesan

Combine the ingredients on the pizza base except the pine nuts

brush dough edges that are free of topping with beaten egg.

Cook at gas mark 7-8 at the top of the oven for 10 minutes

Remove and add the pine nuts and cook for a further 5 minutes

Serve and enjoy




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Sausage and watercress conchiglie pasta – gluten free and low fodmap

This dish is really easy to make and can be incorporated into your low fodmap recipes for working week nights, plus you don’t need to use fresh herbs – dried are just as good but maybe use a little less as the flavour is more concentrated in dried herbs. I don’t eat sausages often, and I do find gluten free ones generally have a higher level of meat so you tend to get what you pay for. Pricking and grilling them does remove some of the fat but they are still relatively high in fat – although 1 1/4 sausages for each serving is not too much! Check the sausages are gluten free but also free of onion – sometimes local butchers are the best option to buy.

Ingredients

300g of dried gluten free pasta

1 pack of watercress

6 gluten free sausages

1 sprig of fresh rosemary

2 sprigs of fresh oregano

drizzle of oil

Seasoning

2.5cm block of grated parmesan

fresh oregano flowers to decorate

Method

Prick the sausages with a fork and grill for 15 minutes till cooked

Put a pan of water to boil add a small amount of seasoning and add the dried pasta

In a pan add a small drizzle of oil and add the herbs and fry to release the flavour, then add the watercress and heat till wilted

Slice the sausage, drain the pasta

Add all the ingredients to the pasta and stir well

Serve

Add a sprinkle of parmesan to each dish

Decorate

Serves 4 with a green salad!





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GLUTEN FREE PRESCRIPTIONS – Action Against Allergy

AAA support for coeliacs

Action Against Allergy is giving its support to the campaign being co-ordinated by Coeliac UK to persuade the NHS to seek an alternative to their proposed withdrawal of prescriptions for the gluten free foods needed by people with coeliac disease.

AAA trustee Michelle Berriedale-Johnson writes:
“We believe that removing access to prescription gluten free food may seriously put at risk the future health of the most vulnerable of the coeliac population.

“In the context of the NHS’ current financial crisis, this may also be a false economy. In the longer term, treating vulnerable coeliacs who have been unable to access gluten free foods may cost a great deal more than providing them with prescription foods now.”

Read the rest of the article on the AAA website here

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Gluten and dairy free Everybody pasties at Marylebone Station!

For those of you who have heard about the new West Cornwall Pasty Company Gluten and Dairy free Everybody pasty, you may be interseted to hear you can get these at Marylebone station. They may be avaiable at other stations but check first.

I really rather enjoyed these gluten and dairy free pasties

I really rather enjoyed these gluten and dairy free pasties

What you need to do to get your hands on these freefrom pasties

  1. Plan a trip to London
  2. Check the station you are visiting has a West Cornwall Pasty company outlet
  3. Phone to check they have Everybody wheat and dairy free pasties in stock
  4. Phone to tell them what time you’re arriving – they need about an hour to get them ready so they can defrost and cook them to perfection
  5. EAT!
  6. Go back and beg for another

So who’s coming? I can’t wait. I need a trip to London – and soon! Who fancies a big freefrom picnic in the summer? with pasties en route for those organised enough to find some?

Bring on the freefrom pasties!

These guys were one of my winners at the recent FreeFrom Food Awards this week. Visit the Foods Matter Website to read Ruth’s Allergy Diary and my winners…. My review should be available on Saturday 1st April – this is not an April Fool 😉

If you do try one, remember to tag the West Cornwall Pasty Company #westcornwallpasty or #pastyfame

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Gluten and dairy from Cornish pasty, because it’s pie week

Can you eat pie? The chances are that if you’re a coeliac or have a wheat, dairy or celery allergy that they are totally off limits. Well no longer! You can still eat pie!

There are quite a few gluten free pastries and dairy free pastries on the market but not many that are both gluten and dairy free together. And I have made pastry before so if you love baking you can make your own pies. But what if you’re on the go and you just want to buy a pasty. I would have thought that this was just a dream but not any more.

At this year’s FreeFrom Food Awards 2017 judging I discovered the most amazing gluten and dairy free Cornish pasty.

It seemed very appropriate to share this today, especially since it’s British Pie Week!

This is not technically a pie but I think it qualifies.

Gluten, dairy and celery free Cornish Pasty

Now it’s been rather a long time since I ate a pasty and to have a REAL Cornish Pasty from Cornwall was one of those OMG moments. This pasty is amazing.

West Cornwall Pasty company Gluten and dairy free pasty

West Cornwall Pasty company Gluten and dairy free pasty

These West Cornwall Pasty pasty company pasties are freefrom wheat, dairy, soya and celery but most of all, they were packed with declious meat and vegetables and taste amazing. I need to get hold of some more of these because they were so delicious.

This was my outstanding moment from judging and there were many.

I may have eaten more of my fair share… OK I had loads. Well alright I had a whole one and some more.

I really rather enjoyed these gluten and dairy free pasties

I really rather enjoyed these gluten and dairy free pasties

You can find out more about the amazing West Cornwall Pasty company here in their latest blog ‘Everybody gluten and dairy free pasty shortlisted for FreeFrom Food Award 2017’.

To see all the other shortlisted products visit the FreeFrom Food Awards website.

These awards are so important for championing all the companies out there who really care about those of us with allergies and coaliac disease. These companies don’t think we should miss out or be excluded from enjoying a choice of foods and they have all gone the extra mile to experiment and create freefrom alternatives.

My taste buds may have changed over the years but I actually think many of these products would pass as the real thing and in some cases are even tastier.

I challenge you to try these pasties because you will be impressed! These are the real deal.

Let’s big up the FreeFrom Food Awards! #FFFA17

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Avocado and poached egg on gluten free crumpets #crumpetchallenge

Firstly, thank you to Warburtons Newburn Bakehouse, who sent me this amazing little hamper of delicious goodies and invited me to take part in the great gluten free crumpet challenge!

Beautiful gluten free crumpet hamper from Newburn Bakehouse

Beautiful gluten free crumpet hamper from Newburn Bakehouse

Just look at the gorgeous little butter knife from La De Da Living. It even has my blog name on it. I am so pleased with this little knife 😉

These crumpets are wheat and dairy free so perfect for anyone who is coeliac or allergic to wheat and dairy, like me.

I have had these before and know that they are very realistic to ‘normal’ crumpets. Having enjoyed wheat filled crumpets before developing a wheat allergy, they were one of the things I miss most. A real comfort food with melted butter or dairy free spread and jam. Yum!

Gluten free Newburn Bakehouse crumpets with raspberry jam

Gluten free Newburn Bakehouse crumpets with raspberry jam and cuppa

The hamper also contained some delicious raspberry jam from Hawkshead Relish which are nut and gluten free. And even though I have tried really hard to come up with something different for my crumpets for the #crumpetchalleng – I still prefer them just plain with spread or with some jam. Perfect!

Which leads me on to my #crumpetchallenge creation. Using the avocado from the hamper, I teamed this with some poached eggs and Foraging Fox beetroot ketchup. My favourite condiment, and used in nearly every meal I can get away with… fry ups, pasta, salad, roasted vegetables etc.

Newburn Bakehouse Gluten free #crumpetchallenge a la avocado and poached egg

Newburn Bakehouse Gluten free #crumpetchallenge a la avocado and poached egg

This worked really well, the avocoado was the perfect accompaniment for the runny yolk poached eggs. Delicious!

What’s your favourite crumpet topping? How do you eat yours? and please don’t say marmite… urgh!

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