Flatbreads can be savoury or sweet and replace bread and wraps.
A simple recipe is provided on this website, click to open:
As mentioned in my previous article, I feel the gluten free products are not what them seem. I believe they should be used sparingly and when absolutely necessary. One example of this is using the free from flours to make flatbreads, which can be a versatile 'go too' food.
Flatbreads can be savoury or sweet and replace bread and wraps.
A simple recipe is provided on this website, click to open:
Gluten Free Bread Alternatives – Are they worth eating?
As a Consultant Nutritionist I often hear patient’s say they have switched to the Free-From range of breads, cakes, biscuits and pastas. They have filled their cupboards with various packets and jars, seeking to mimic gluten containing foods such as their lunchtime sandwiches, breakfast options and of course pasta which has become a regular food on our tables these days. Swapping out gluten can seem very daunting and time consuming to some.
I see a considerable amount of IBS sufferers and patients with other gastric symptoms who expect to see a reduction in their symptoms by using these foods, but instead they either stay the same or worsen.
Why is this ?
•Some gluten free products, despite being ‘safe’ to eat, do have added sugar, so their glycaemic load is higher. This leads to an energy spike, which will be followed by the familiar slump in energy. Hence people whose diet are dominant with gluten free products can experience brain fog, feeling tired, lethargic and low mood.
•The gluten free products are often highly refined, so the fibrous husk of the grain used is missing. This reduces the fibre effect on the colon, leading to constipation, and the familiar bloat.
•Bloating and gas is a common bi-product of eating ‘Free-From’ foods, but IBS can get the blame.
Why use Free-From Foods ?
•I call it ‘The Vicky Pollard Syndrome’ or ‘The Yeah But Phenomenon’. We are all guilty of saying ‘I don’t have the time’, ‘I have to have bread’, ‘I can’t make bread’, ‘There isn’t anything else too eat’.
•We have become comfortable with rip and go packets, and easy options, to the point of being brain washed that we can’t live without them.
•The consequence of this is that we are also becoming less familiar with experimenting and thinking ‘outside the box’ when it comes to food.
•Free From packet foods should be used sparingly and should be a dominant part of our diets.
•On the whole it is a good idea to find some good staple options to replace breads, biscuits and pasta to ensure you are eating whole, nutritious, low sugar foods.
•IT IS EASIER THAN YOU THINK.
Simple Steps To Replace Free-From Breads and Bakes
•Buckwheat Flour – It isn’t wheat, buckwheat is from the rhubarb family and can used in the same way as wholemeal flours.
•Use soda bread recipes to cut out the yeast, kneading and proving involved with making conventional breads.
•Flat breads, pancakes and crepes can all be made with gluten free flour alternatives.
•Ham slices and turkey slices make great alternatives for wraps. Make sure they are GF.
•Zucchini sheets (wafers of courgette or spiralizer courgette) can be used as a pasta alternative.
•Spiralized sweet potato, courgette or butternut squash are a great and very quick replacement pasta.
These are just a small selection of ideas to replace breads, rolls, pasta etc.
At www.eattolive.org.uk there is a selection of recipes, which we will be adding too regularly to help you build up your repertoire of dishes.
You will be pleasantly surprised how easy they are.
Our immune systems are extremely intelligent, they produce antibodies (proteins) which are designed to fight viruses and these antibodies are retained for life. Regarding the Covid-19 Virus, the vaccines work slightly differently as they fool the body into producing antibodies to deal with the infections such as coronavirus.
Two dose vaccine, 3 weeks apart
Believed to be 95% effective for preventing symptomatic COVID-19.
Two dose vaccine, 3 weeks apart
Believed to be 94.1% effective for preventing symptomatic COVID-19.
Two dose vaccine, 4 weeks apart
Believed to be 90% effective. Genetically modifies.
(dose and freq. criteria may vary after print).
Ask your GP or healthcare professional any questions if you have any concerns or re-existing conditions.
Nutritionists can advise on the appropriate doses if you choose to buy supplements.
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I found this lovely explanation about nuts and seeds:
Yes, these foods are all in the same family—they are all seeds.
Grains are the seeds of grasses. Examples include: wheat, corn, oats, and rice
Beans are the seeds of legumes. Examples include: peas, lentils, soybeans, and chickpeas.
Nuts are the seeds of trees. Examples include walnuts, hazelnuts, and pecans.
And seeds are…well…seeds. Examples include sesame seeds, poppy seeds, and sunflower seeds.
Cut any of these things in half and you ‘ll find the same basic structure inside.
Therefore, there is so much confusion about peanuts, cashews, and almonds, which some people struggle to categorize. Is a peanut a nut or a legume? Is quinoa a grain or a seed? Don’t worry—it doesn’t matter—they are all seeds. End of story.
Nuts and seeds make up an important part of a healthy diet. Both types of food help you reach your recommended intake of protein each day, as well as count toward your daily fat allowance. Seeds and nuts benefit your health because they offer key essential nutrients and play a role in disease prevention by keeping you healthy as you age.
Nuts and seeds benefit your health by providing a source of dietary fibre. Fibre is a specialized type of carbohydrate found in plant-based foods. It does not break down as it passes through your digestive tract, and the undigested fibre adds bulk to your stool to promote regular bowel movements. Fibre also helps slow the rate of digestion. This means that sugar from your meal enters your bloodstream slowly, leading to a gradual rise in blood sugar that leaves you feeling energized after you eat.
opt for flax seeds as an excellent source of fibre -- an ounce of the seeds contains a whopping 7.7 grams. An ounce of almonds boosts your fibre intake by 3.5 grams, while sunflower seeds contain 3.1 grams of fibre per ounce. An equivalent a serving of pistachios and pecans offers 2.9 and 2.7 grams, respectively.
You need fat as part of your diet, and eating nuts helps ensure that your fat intake comes from healthy unsaturated fat rather than harmful saturated fat found in meats and other animal products. Walnuts and flax seeds boost your healthy fat intake because they contain alpha-linolenic acid, a type of omega-3 fatty acid. This type of fat helps maintain brain function, nourishes your red blood cells and helps fight excess inflammation. Select English walnuts to boost your omega-3 intake -- each ounce of nuts contains 2.6 grams of omega-3 fatty acids, more than the 1.1 grams required daily for women or 1.6 grams required daily for men, according to the Linus Pauling Institute. Flax seeds also provide a rich source of omega-3s, offering 1.6 grams of the fats in each tablespoon.
A diet rich in nuts and seeds also helps keep you healthy as you age by preventing disease. People who regularly consume nuts tend to weigh less than those who rarely eat nuts, as well as face a lower risk for weight gain in the future. Nuts and seeds both help reduce the levels of inflammation in your body, according to the Linus Pauling Institute, which might reduce your risk of heart disease. Nut consumption also correlates with a reduced risk of type 2 diabetes.
Intake Recommendations and Meal Ideas
The Linus Pauling Institute indicates that you’ll reap the benefits of nuts and seeds if you eat the equivalent of 1 ounce of seeds or nuts five times weekly. Use nuts and seeds to add texture to smoothies or pureed soups -- simply add ground flaxseeds directly to your meal or soak other nuts and seeds until soft and then blend into your food. Make your own flavoured nuts and seeds for snacks by adding spices, such as cinnamon or paprika, to the nuts and then baking until slightly browned. Alternatively, use nuts and seeds as a topping for casseroles, hot or cold cereals, soups, salads or in wraps or sandwiches.
The humble egg has had good press and bad press over the years, but it has emerged as a modern day super hero, because of its nutritional make-up. In recent years the limit on the amount of eggs we eat in a week has been lifted, unless there are health conditions which prevent this.
Egg protein (the white) is of a better quality with a better balance of essential amino acids than other protein foods. This means that the amino acids in eggs are more useable by the body.
Egg yolk contains Omega 3 and it is considered instrumental in helping with joint and skeletal health, mood, eye health and mucosal membrane development.
One large hard-boiled egg contains, as a percentage of the RDA, an average of:
15% Vitamin B2
9 % Vitamin B12
9% Vitamin Phosphorus
7% Vitamin B5
7% Vitamin D
6% Vitamin A
20% Plus Vitamin B6,E,K, Calcium and Zinc.
Approx. 77 calories, of which protein = 6g, and fats = 5g.
The nutritional benefits of an egg are many including contributing to:
Mucus membrane health
Lowering the likelihood of coronary artery disease and stroke
Eggs and Heart Health
Research has shown that although eggs contain LDL, the type of cholesterol that is associated with contributing to heart disease, they also contain HDL which contributes to protecting against heart disease. Also the type of LDL (Type A) is less likely to be plaque forming in the arteries. So, put into simple terms nature has balanced the books. Also, our livers are producing cholesterol, so when we eat eggs, the cholesterol produced by our livers reduces to compensate.
Individuals with familial hypercholesterolemia should limit their use of eggs however.
Free Range Eggs vs. ‘Other’ Eggs
The purpose of this article is not to discuss the ethical reasons for eating Free Range eggs or caged hen eggs. There have been various studies into the nutritional contents of Free Range Eggs and Caged Eggs. There are factors that need to considered when looking at this comparison even however:
All these factors affect the quality of the egg. Therefore if a free range egg had a poor pasture, the egg quality would be different to that of a hen living in better pasture, or well fed in a cage.
Studies have shown that free range eggs do contain a better content of Omega 3, Vitamins A,D and E.
Eggs and Weight Loss
It has been found through a small study group of 160 individuals that by eating eggs instead of a breakfast bagal or other bread, satiety was achieved and lasted for longer (until lunchtime). Further studies are needed but it does indicate that eggs could help with weight loss if used appropriately. The study also demonstrated that eggs themselves will not induce weight loss.
IBS, also known a Irritable Bowel Syndrome, can take many years to actually pin point, or it can be sudden onset, and the symptoms can be very varied. Patients can suffer from a wide range of difficulties, some of which are listed below:
Urgent bowel movements
Varying or watery stools
Very often individuals believe they have an intolerance and seek testing, which may then show nothing is wrong. The intolerance tests will have shown that the immune system is not responding to allergens. This does not mean there isn't a problem. In fact the absence of an intolerance makes it easier for practitioners to work with the patient, in recommending foods to remove and foods to introduce, in order to be IBS free, or control the symptoms.
Therefore, keep an open mind when you have abdominal or gastric symptoms. Try not to pin your expectations on an intolerance which would appear to be easy to resolve. You may have IBS as a result of your digestive system or elimination system struggling to handle certain foods, or how you are combining them.
Also, if your symptoms have lingered for many years, resolution may take time, so be patient and work with the practitioner.
It can be easy to label an individual with IBS, where their symptoms are in fact related to something else:
If symptoms persist it is suggested that you seek the advice of your GP.
Our first meeting of 2018 will be held on Thursday 25th January, from 10am to 12noon, at The Gallery Kitchen Cafe, 1 Abbey Street, Faversham, Kent, ME13 7BE. It's FREE.
Trent Rogers, one of our Support Group Members, has agreed to demonstrate how to make Red Pepper & Tomato Soup with Free From Dumplings. This will be an interative cooking demonstration, and a chance to taste the finished product and learn new skills as a coeliac or Free From Foodie
Refreshments are available from the Cafe, and Award Winning Free From Chef Lorraine King, and Award Winning Consultant Nutritionist Victoria Shorland will be on hand.
This is a friendly and pro-active group of free from foodies, and a chance to swap ideas, talk about your difficulties being a free from lifestyler, and the positives of course.
Tel: 01795 535515 if you have any queries
Join Free From and Coeliac Chef Lorraine King and Consultant Nutritionist Victoria Shorland to make your own Free From and Coeliac friendly christmas pudding. This will be hands on fun.
I see many patients who perceive this as the ultimate challenge when they discover they are Free From Foodies or Coeliacs. Some people have looked in total horror when they realise that the usual sandwich is now a thing of the past.
It doesn’t have to be the end of enjoying food. It can be a new adventure with tasty and colourful foods.
The danger with packed lunches or BBQs is that we become dependent on sausages, beef burgers, buns and dips, with the token salad.
Packed lunches need to be easy to prepare and box up, and the dishes can be converted into BBQ or summer outing ideas. I've listed below some useful ideas which I hope you will enjoy, which I have sourced from Coeliac UK.
Whether it’s summer holidays, back to school or you fancy a change for work, why not try some new lunch ideas. Add these fillings to your favourite gluten-free bread, top on toasted bread, crispbread, rice cakes or crackers, or fill a gluten-free roll, wrap or pitta bread:
Morrison’s Community Champion Hayley came along to our June group to tell us about Morrison’s products, how they plan to increase their range and what products are already on offer. We were able to sample some of their range, and 9 key products were available. These 9 products can be found in all Morrison’s stores, which means Coeliacs and Free From Foodies can rely on their availability. Also, Hayley mentioned their enormous range of frozen products, and their dedicated Free From aisle.
Here are some members’ comments on the free from foods we sampled:
Mrs Crimbles Macaroons
Morrison’s Free From Jam Tarts
Morrison’s Free From Plain Crackers
Morrison’s Free From Cranberry Bars
Free From Pasta
Hayley explained that they will be providing free from pizza bases from their bakers in the future, which will be handled in a ‘safe’ environment to prevent cross contamination.
We discussed how new products were launched. Members high-lighted that it was rare that free from foodies went to the fresh breads or pizza section as generally they weren’t catered for. So, when the pizza bases are launched it was vital that it was made clear at the other free from areas that new products were available somewhere else in the store! If new ranges were not taken up by the public they would be deemed ‘not viable for that store’, so clear signage was essential. Hayley was happy to pass this comment on to her managers.
As a Nutritionist I feel that the Free From products are a useful introduction to free from eating and cooking. They are handy to keep in the cupboard and do save time for busy households. However, I do also strongly advise patients to cook from fresh, using the free from flours and other ingredients, in order to keep the high fats and sugars down, which are often added to free from ‘ready mades’ to give them flavour.