I frequently hear questions from friends and clients who are are new to the world of food allergies and sensitivities or who have simply chosen to go gluten and dairy free for health reasons. So I wanted to share some of the tips and tools I have learned in our 6+ years experience AND give you some of our favorite brands and products to help in your health journey.
If you know someone who avoids gluten, dairy, soy and/or eggs please pass this on to them!
Our son Matteo was first diagnosed with intolerance to gluten, dairy and soy just after his third birthday. My boys both have a very severe reaction to fava beans & certain medications (due to an enzyme deficiency called G6PD Deficiency) and for a year or so Matteo was also off eggs as well. This was over 6 years ago and there were a LOT fewer resources and allergen friendly products available then. It was really overwhelming. Thankfully I am a compulsive researcher, I like to cook and bake and I’ve never been one to back down from a challenge. But it still took a lot of time, a lot of trial and error and quite a few tears to figure out what worked for us. Now that we’ve made the adjustment (and my youngest daughter and I are both gluten and dairy free now as well) its really not so bad and I know we are all a LOT healthier for it!!
Whether its for you or a family member, you can do it too and it will all be worth it, I promise!
When I was first getting started, the best advice I read came from Gluten Free Girl, Shauna Ahern. I love Shauna’s attitude and approach to gluten free eating and it is the first advice I give to anyone who asks for help:
Focus on foods that are naturally allergen free.
The biggest difficulty comes with processed packaged foods and (not coincidentally) those are the foods that are the least healthy for us anyway! So in the beginning at least, keep it simple and focus on naturally allergen free foods like:
- fruits
- vegetables
- clean, unprocessed meats (stick with meat from hormone and antibiotic free, grass fed or pastured animals, if possible and stay away from processed meats like hot dogs, sausage, salami and deli meats)
- potatoes
- naturally gluten free grains like rice, quinoa and gluten free oats
- nuts (if you can have them, of course!)
- seeds
- beans
The gluten containing grains are wheat (including ancient varieties like spelt and kamut), barley & rye. Oats do not naturally contain gluten but are almost always cross-contaminated so its important to only buy oats that are labeled as gluten free. Items that you might not suspect but often contain gluten include: condiments, soy sauce, salad dressings, processed meats and many processed packaged foods. Most packaged food also contains other additives–artificial flavors, colors, sweeteners, flavor enhancers, emulsifiers & preservatives–that are terrible for us anyway! So just view it as a win-win … you avoid harmful allergens and your whole family is healthier for it!
When it comes to baking, keep it simple!
When you’re ready to venture into the world of gluten free baking, keep it simple! Start with Paleo or Paleo-like recipes that use only one or two flours. Its really not necessary to have a freezer full of flours to blend unless you really get into gluten free baking. Quick breads, muffins & pancakes are by far the easiest! Here are a few of our favorites that use only one or two flours and other common ingredients:
If and when you are feeling more ambitious and just really HAVE to have a good crusty ciabatta or chocolate chip cookie, some of my favorite gluten free recipes come from Gluten Free Girl on a Shoestring. Nicole’s recipes aren’t necessarily healthy and she uses an all purpose flour blend that requires blending several different gluten free flours, starches and some other ingredients that must be special ordered. But for those times you just want something that tastes every bit as good as its glutenous counterpart, these are the best I have found!
Dairy substitutions
Dairy substitutions are pretty easy. My favorite non-dairy milk for most uses is organic, unsweetened, unflavored Almond Milk. But try all of the plant-based milks and choose whatever you like. Avoid added sweeteners and flavors and choose a brand with the fewest ingredients possible. If you’re really ambitious (and for the most healthful option) you can make your own. For savory dishes, smoothies and desserts that call for heavy cream, sour cream or yogurt I love to use full fat canned coconut milk.
In place of butter, I use extra virgin olive or coconut oil (either Nutiva brand from Amazon or Simply Organic from Aldi)(for toast or cooking) and for baking I use Nutiva non-hydrogenated Organic Shortening, a blend of coconut oil and palm oil which is naturally solid at room temperature. Its impossible to tell the difference in most baked goods!
The only dairy I really miss is cheese. We use Daiya brand non-dairy cheese (available in most grocery stores) and it works great for my dairy-free kids to have a grilled cheese sandwich or pizza once in a while. When I make a baked (gluten free) pasta dish like lasagna or baked ziti, I usually make 2 pans–one for my dairy eaters and one with Daiya brand cheese. But in my honest opinion, it doesn’t taste great and I usually just go without.
Egg substitutions
Egg substitutions are a bit trickier, but for quick breads, pancakes and muffins a “flax gel” egg works great. For each egg measure 1 T ground flaxseed into a small bowl, add 2 T hot water and let it sit for a few minutes until the water is absorbed and it forms a gel that functions much like an egg.
Aquafaba (the water from a can of chickpeas) is also a very interesting and versatile egg substitute. If we were still egg free I would definitely be experimenting with this more!
Other Favorite products
When it comes to packaged foods, always read labels! Even products/brands I buy regularly I still check once in a while to make sure the ingredients haven’t changed. The shorter the list of ingredients the better, both from a general health perspective and because you’re less likely to find an allergen hiding under a name you don’t recognize. Here are a few of the products we like:
- Bread — I generally just skip bread at this point, because they are all processed and full of starches that aren’t particularly healthful. But my son and daughter like Udi’s Millet & Chia bread (in the freezer section) or Aldi’s gluten free whole grain bread
- Jovial is by far and away our favorite brand of pasta. We also use Aldi’s GFree brand which is less expensive and works fine in a pinch! You can find our favorite, authentic Italian pasta recipe here: Cousin Claudio’s Authenitc Italian Pasta Sauce
- Enjoy Life makes a wide selection of cookies, bars & snack foods that are free of the most common allergens (including gluten, dairy, soy, eggs, nuts and fish). I keep their cookies and baking mixes to use in a pinch when we need a safe treat. But their baking chocolate is absolutely to die for. No dairy, soy or fillers and it is so good you will never go back! You can buy it in most grocery stores now, but if you sign up for their email list, you will get coupons and discount codes by email. I wait til all of their chocolate chips and chunks are 15% to 30% off and stock up! Two of our favorite treats using these chocolates are:
- Bob’s Red Mill Gluten Free Oats are a staple for a quick and easy breakfast and for baking and healthful treats like protein bites.
- Organic Brown Rice, White Rice or Wild Rice
- Alternative flours: Almond meal or flour, Coconut flour, Buckwheat flour, Organic Cornmeal are my favorites
- So Delicious Almond or Coconut Milk ice cream is just as good or better than the dairy version!
- Organic corn chips (we buy Aldi’s Simply Nature brand)
- Organic popcorn (make sure there are no flavors or additives, we like Aldi’s Simply Nature brand or pop our own in coconut oil)
- Barbara’s Organic Brown Rice Crisps Cereal— I keep several boxes of these on hand to use in my Chocolate Crisp Rice Protein Treats (recipe coming next week, keep an eye out!)
I’d love to hear your favorite allergy friendly tips, tricks or products!
In other News . . .
I’m taking new coaching clients now for a new Shred group starting July 10. If you’ve been reading my Shred10 information and posts and wondering if this program might be for you, now is the perfect time to find out! This is not a weight loss program, although achieving and maintaining your ideal weight is a great side benefit! Shred10 is about reducing your toxic load and increasing your nutrition to help you feel great, look great and reduce risk of disease. We don’t count calories or points, there is no deprivation & no guilt.
Ten days to focus on you and your health.
The program includes:
✅ Our Shred guidebook filled with great info and tools
✅ TWO cooking guides/recipe books filled with amazingly delicious recipes that will also nourish your body
✅ Daily private coaching by phone or text with a certified health coach (Me!)
✅ A private FB group where we provide support, accountability and even more great information and recipes
✅ A jump start to a healthier lifestyle and a healthier YOU!
What are you waiting for????
To your life and health,
Kristi
PS: If you’re not following me on Facebook, what are you waiting for? Come on over so you don’t miss out an any of the health and wellness info I share there or the latest news from Nourished for Life!
