Category: Gluten-Free

Gluten-Free and Fabulous

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It seems like no matter where I am… grocery store, nutrition counseling clinic, REI, playground… I find myself recommending a gluten-free 10-day experiment to folks who are feeling zapped on energy, gassy, irritable, unable to focus, and unexplainably bummed out. So, despite feeling fantastic, focused, and strangely excited by everyday chores, I decided to do, track, and share my own dietitian-approved gluten-free day.

Gluten–which is the Latin word for “glue” (tasty!)–is the protein portion of a wheat kernel, and important in giving wheat flour it’s elasticity. You may have heard of Seitan, aka the “wheat meat”, which is pure wheat gluten, and pure protein. Gluten, unfortunately, is responsible for a whole variety of allergies ranging from very mild and often unnoticeable to extremely painful, disruptive, and seriously serious (such is the case with Celiac disease). Gluten also tends to cause inflammation, and while I’m personally quite a fan of the glue myself, it’s amazing how great people feel after ditching it for 10+ days. Here’s how my gluten-free day tasted:

Breakfast
Gigantic glass of water, 2 cups coffee with soy creamer & sugar
1 slice of DELICIOUS Udi’s Gluten-Free Whole Grain Bread (Know of any good egg-free, gluten-free breads?)
Hot cereal made with 1 cup cooked quinoa, raisins, chopped apple, vanilla soymilk, and cinnamon

AM Snack
Water
1 Trader Joe’s FIBERFUL fruit bar
1 plum

Lunch
Water
1 cup baby carrots
Large arugula salad with 3 pieces of homemade baked tofu (recipe in upcoming Trader Joe’s Skinny Dish! book)
2 gluten-free Sesame Cherry Chewies (again in the upcoming Trader Joe’s Skinny Dish! book)
Rice crackers
2 small squares dark chocolate

PM Snack
Water
Apple
Trader Joe’s Roasted Seaweed Snack (whole package)
1/2 Haas avocado w/ sea salt (HEAVENLY!)

Dinner
Water (skipping the Hefeweizen, but could opt for a gluten-free beer)
2 corn tortillas with vegetarian refried beans and loads of stir-fried bell peppers

Late-Night Snack
Water
1 slice Udi’s Gluten-Free Whole Grain Bread with peanut butter and sliced banana
Chamomile tea

What I Wanted to Eat But Had to Pass Up…
The kids’ leftover cinnamon raisin toast at breakfast, pretzel sticks, graham crackers, a whole grain tortilla, and a whoopie pie.

If you have the right ingredients on hand, this is totally doable, tasty, and energizing! Other glue-free ideas?

You’ll Never Believe What’s in These Brownies!

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No, no, no, Grateful Dead fans. These brownies–which are apparently a newly rebirthed rage in Weight Watchers and among several circles of friends, dietitians, and moms–use black beans instead of flour. Yup, you heard right: gluten-free, flour-less black bean brownies. For dessert! And since we only live once, I’ve taken a fantastic version from the Meal Makeover Moms and replaced the 3 eggs with a hefty dose of flaxmeal and warm water. Don’t be scared… I’ve ADDED 3 crushed candy canes to the batter. And if that still doesn’t negate the fact that there are beans in your dessert, you’ll just have to hold your breath and jump in. These gooey squares of goodness are INCREDIBLE! (As my 5-year-old proclaimed, “These are better than Tings!,” which speaks mountains.)

Gooey Louie Bean Brownies
Makes 9 large squares

3 Tbsp flaxmeal soaked in 1/4 cup warm filtered water for 5 min until a gel forms
1 15-ounce can black beans, drained and well-rinsed
3 Tbsp melted Earth Balance margarine, or other non-hydrogenated margarine
1 tsp vanilla
3/4 cup sugar
1/2 cup cocoa powder
1/2 tsp baking powder
1 tsp baking soda
1/4 cup almond meal (optional, but decreases the goo factor while still keeping the brownies gluten-free)
1 tsp apple cider or rice vinegar
1/3 cup semi-sweet chocolate chips
3 crushed candy canes or 1/2 tsp peppermint extract (optional)

Preheat oven to 350 degrees.

Combine flaxmeal and water and set aside. 

In a food processor or blender, process black beans, melted margarine, and vanilla until smooth.

In a medium-sized mixing bowl, sift together sugar, cocoa, baking powder, baking soda, and almond meal (if using).

Stir in the black bean mixture, flaxmeal/water, and vinegar. Add chocolate chips and crushed candy canes or peppermint extract (if using).

Bake in a lightly oiled 9 X 9-inch baking dish for 40-45 minutes until edges start to pull away from the sides of the baking dish.

Nutrition Info Per Square: 225 calories, 7.5 g fat, 3.5 g saturated fat, 0 mg cholesterol, 291 mg sodium, 37.5 g carbohydrate, 5 g fiber, 21.5 g sugar, 4 g protein, 3% calcium, 22% iron

Don’t you wish you made 2 batches?
Other top-secret ways to weave beans into your day? We want to know!