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Gluten-Free, Dairy Free, Nut Free, Vegan Pumpkin Scones

‘Tis the season for all things pumpkin, and the gluten/dairy/nut/egg intolerant of the world should not live without. I’ve been wanting to make these lately to join in the pumpkin fever around, but somehow didn’t get to it this weekend. I’m hoping by pulling it up here I’ll be motivated to get baking this week. In other words, this is a reblog reminder. While looking for the recipe through my archives I also found this post which has the link to pumpkin spice granola. This weekend is going to smell fabulous.

For years I’ve been making these scones with slight variations, trying to find the best recipe. I think I’ve found it. They are not too sweet and therefore would be lovely with a cream cheese icing or a sugary glaze, plus that would make them a little prettier, because honestly, they are not that attractive. If you add xanthan gum I’m sure you can get a smoother finish, but it’s just not that important to me and I like the not-so-sweetness of them. As any gluten-free eater knows, it’s fairly easy to make sweet gluten-free items taste good, but it’s harder to find things that aren’t loaded with extra sugar. Of course, you can use all white sugar instead of the brown sugar that I use below, but the depth that the brown sugar adds is lovely and suits the pumpkin well. Here’s the recipe:

Gluten-free, Vegan, Nut free Cinnamon Pumpkin Scones

2 C oat flour (make sure it’s gluten-free)

1 C brown rice flour

3/4 C + 1 T sorghum flour

1/2 C garbanzo bean flour

1 T cinnamon

1 t baking powder

1/2 t baking soda

3/4 t salt

1 C pumpkin puree (I use canned pumpkin)

1/2 C brown sugar

1/2 C cane sugar

1 T flax meal

1 C vanilla coconut milk (or whatever milk you like)

1/2 C sunflower oil (or whatever oil you like)

Add the flax meal to the milk and set aside. Add the dry ingredients up through the salt together and mix. Blend the sugar and oil in a separate bowl, then add the pumpkin. Slowly add the dry ingredients and the flax/milk combo to the wet ingredients and blend until just mixed, adding more milk if need be. Refrigerate the mixture for 3-8 hours (or overnight), then bake at 360 for 30 minutes on baking pans lined with parchment paper.

I hate to add a picture because the really are much tastier than they look, but here goes~

cinnamon pumpkin scones Oy. I better make some more so I can get some good pics of these little beauts. My boys certainly won’t mind another batch and the house smells divine for hours after they bake so it’ll be more than worth it.

 

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celiac disease · Food allergies · food allergy blogs · gf foods · gluten free · Gluten free eating · gluten free lifestyle · gluten intolerance · gluten intolerant · Herbs

Places Gluten Likes to Hide

Even though I’ve been eating gluten-free for about ten years now, I still like reminders of those hidden places where gluten may lurk. This infographic from Delicious Living is a nice visual reminder for some of those sneaky spots:

10glutenfoods

I would add herbal teas to this list because I often find barley malt on the ingredients lists of herbal tea blends, especially Yogi teas (which I love!). Not all have barley malt, but I know Stomach Ease does and so does Kava Stress Relief, both of which I used to drink regularly and highly recommend if you aren’t avoiding gluten. Otherwise, find another tea to drink and read those labels!

Food allergies · food allergy blogs · food sensitivities · gluten free food · gluten intolerance · gluten intolerant · health · low-FODMAPs

Wheat~ is it the Gluten or the FODMAPs

More and more people are finding digestive relief from avoiding wheat, and yet some of those people are not finding all the relief they wished for. This might be because instead of gluten being the issue, which is a protein in wheat, rye, and barley, it might actually be the carbs of wheat, which fall under the FODMAPs acronym. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are molecules in certain carbohydrates that some people have trouble digesting. Wheat is one of the culprits but other items which fall under the FODMAPs category are beans, many dairy products, some fruits like apples and apricots, and a variety of vegetables such as broccoli and cauliflower. For a complete list, check out Fodmaplife.com but before checking it out you should know two things: 1. the list is extensive and can be overwhelming at first glance, but don’t let it deter you because 2. not everyone reacts to all the items the same. When you start to explore if you are one of the people whose digestive issues stem from FODMAPs, you will need to limit all foods high in FODMAPs, but you then can start adding some back into your diet and experiment with what really bothers your personal system and what can actually be tolerated and at what doses. So, in other words, the list is not a list of foods you can never eat again, think of it merely as a starting point.

An easy way to experiment with this and take the guess work out of your meal planning is to try Delicious Living’s Low FODMAP Menus for a Week. They have put together meals that avoid all the high FODMAP foods and instead focus on healthy foods that are easy on the digestive tract. I mentioned this in my last post and here’s a preview of what you will find on the week plan:

lowfodmapmealplanpreview1

If you have gone gluten-free and have found some relief but not total relief, it is worth a week of effort to try low-FODMAP eating to see if you can’t be healthier (and therefore happier). Time to go shopping~

lowfodmapshoppinglistpreview2

 

food · Food allergies · food allergy blogs · food sensitivities · gardening · gluten intolerance · gluten intolerant · health · low-FODMAPs

More on Probiotics, Gluten, and FODMAPs

It seems the longer gluten is publicly examined, experimented with, demonized and glorified, the more probiotics are studied for their possible help with gluten sensitivity as well as IBS and all other digestive issues, plus a myriad of other issues as diverse as schizophrenia and the common cold. It certainly seems a well-stocked, diverse microbiome is fundamental to a healthy body, which actually makes me think of gardening. Every gardener knows a healthy garden starts with healthy soil, and the microbial bits of that soil are what make the difference between ‘meh’ and “oolala!” Our bodies are the same, depending heavily on the microbial system for optimum health. Personally, I’m aiming for “oolala” as opposed to “meh.”

In the Delicious Living article, Getting to the Gut of Gluten Sensitivity, the fact that gluten intolerance can be helped by probiotics is discussed, along with the fact that which probiotics work best is still unknown and most likely varies from person to person. This is yet  more evidence to support changing your probiotics in order to get the most variety and potency from your supplementation. After all, we all want the best results for our efforts, right? The article also makes the excellent point that it might not be the gluten in wheat (and other things) that some people are reacting to, but instead the FODMAPs as they are commonly known. To put it simply, it might be the carb in the wheat instead of the protein (gluten) that many people have a hard time digesting. For more information on the low-FODMAP diet, Delicious Living has a great One-Week Low-FODMAP Meal Plan which is a super way to try out the eating style because the lists of OK foods and off-limits foods can be daunting at first. Another great resource for all things low-FODMAP is FODMAP Life Blog which has all the lists you need and recipes so you know what to do with those lists.

Enjoy spring springing and all the changes that come about as you tend to your own personal biosphere. Everyone loves a beautiful garden.

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celiac disease · food · Food allergies · food allergy blogs · food sensitivities · gluten free lifestyle · gluten free symptoms · gluten intolerance · gluten intolerance diagnosis · gluten intolerance symptoms · gluten intolerant · health

IgA Deficiency, Celiac Disease, and Gluten Sensitivity

I’ve written before about my own path to figuring out my gluten issues and it seems everyone has a diagnosis story like mine, though most are far more involved and long-lived, with the average person waiting 10 years for a proper CD or gluten sensitivity diagnosis. Just recently I read that another reason gluten issues are misdiagnosed is due to false negative blood tests~ if you have an IgA deficiency, the blood test for gluten reaction can come up negative even if it is positive. This is a big deal because: “Immunoglobulin A (IgA) deficiency is 10 to 15 times more common in patients with celiac disease (CD) than in healthy subjects.” That is a quote from Clinical and Vaccine Immunology. Another article on Food Matters gives further evidence of the link between IgA deficiency and food allergies and intolerances, such as:

“A significant number of allergic individuals have associated IgA deficiency, and there is evidence that IgA deficiency is linked to the development of gastrointestinal food hypersensitivity. (5)

Increased susceptibility to food allergies is now associated with IgA deficiency. (2,4)”

And, “IgA deficiency is much more common among those with celiac disease (gluten intolerance) than the general population.”

A very readable article on this issue can be found here: Gluten Intolerance & Celiac Disease.

Just something to know so you can advocate for yourself and your loved ones. You can also work on healing your intolerance by healing your digestive system. Here’s what worked for me. 

 

 

 

 

 

alternative medicine · celiac disease · children · cleansing · dairy free · Food allergies · food allergy blogs · food sensitivities · gluten free · Gluten free eating · gluten free food · gluten free foods · gluten intolerant · health · Herbs · kids

Candida’s Role in Food Sensitivities and Allergies

I’ve been thinking about candida overgrowth lately because of several reasons. One of those reasons is that I’ve lately let my youngest intentionally eat gluten twice to see how he handles it. So far I haven’t seen any issues, but I’m keeping a close eye on him. The reason my kids were tested for food intolerances is because I have such a bad reaction to gluten, but as for them, their reactions were more subtle and not necessarily the gluten. My oldest used to complain about an upset tummy all the time~ almost every day it didn’t feel right. Once he was off all the things he was found to be sensitive to, including gluten and dairy, his stomach issues went away. He can now eat everything that he was once intolerant to, except we haven’t tried him on gluten b/c the naturopath thought that was his main issue. My youngest on the other hand, had less intolerances in general, but a higher sensitivity to dairy. She thought his main issue might be dairy instead of gluten, though he tested intolerant to both (and not much else.) He didn’t complain about stomach issues as much as he had cheeks that were constantly red and bumpy, and bouts of constipation. (If he ever reads this he’ll be furious I just shared that!) He now seems to handle dairy fine, which is why I thought he could try gluten. It’s all just trial and error and figuring out what’s going to best support optimal health, which is why I thought I should probably take a look again at Candida, because a candida overgrowth is bad on its own, and most people don’t even know when they have an overgrowth, but not only that, an overgrowth can actually cause food intolerances and allergies. So, if I want to cure these intolerances of my boys and mine, which I do, then I need to check and make sure our guts are able to support these troublesome foods and that has everything to do with the microbiome.

The simple way to think about it is that candida (which everyone has) can start growing in numbers that cause an imbalance in the digestive system, and when that happens, whether caused by a round of antibiotics, a diet too rich in sugars and processed foods, or any other reason then the candida population can explode. If you have ever had a yeast infection or jock itch, then you have experienced candida getting out of control, and if it made it to one of those places, you can be fairly certain you have too much in your gut, and quite possibly a systemic situation throughout your body. So how does this relate to food intolerances and allergies? Candida can cause leaky gut syndrome, where larger molecules of food can pass through the holes in the gut. These bits of food are too large for the body to recognize outside of the gut, so the immune system kicks in to fight the invader. The offending food becomes ‘labeled’ as bad, so the body reacts to it badly. In this way, food can often go from an intolerance to a full on allergy (with a full immune response). When you stop eating an offending food for a few months, or years as is our case here, then the body forgets that it needs to react badly to it, and if the digestive tract has had a chance to heal in the meantime, so much the better. Probiotics are essential. Now that my kids have had a few years to rid their body of intolerance reactions and have taken daily probiotics (always changing the brand every time we get new bottles~ that’s important too! Not a time for brand loyalty b/c the microbiome is incredibly diverse and all those brands use different probiotics so you get the most diversity by switching up what you use.) My kids seem to be doing pretty well but I do notice that my oldest son’s stomach has a tendency to still bloat very easily. I certainly know the feeling! This is indeed a candida symptom, though can also be a symptom of other things of course, but this particular kiddo used to have a bad issue with yeast and a doctor had him on Nystatin for about six months or even longer, so I know he has the tendency towards candida overgrowth. Before he tries gluten, he’ll have to do some kind of candida cleanse. And as for me, my issues have gone on for decades instead of the small amount of years my sons’ issues have, so I know it is going to take much longer for me. But I do think I’ll get there. It’ll take more work, and a lot more time, but I do think food intolerance can be beaten. It doesn’t just come out of nowhere, and if there is a path the intolerance traveled to become fully present, it makes sense that one can reverse the path.

By the way, there are tons of great articles on candida overgrowth out there, and how to fight it and how to know if you have it. Just do a quick search and you’ll be inundated. To get you started, here’s one I recently read: Candida info.

ecology · modern life · slow food

Thanksgiving in December

I had to wait to write this post because November is my least favorite month of the year, and Thanksgiving has never been one of my favorite holidays either. Don’t get me wrong, I love celebrating gratitude. Gratitude, if done right, can enhance one’s life in an instant, and nothing has longer lasting results than a true change in perspective, which gratitude truly does, in the deepest way possible. I try to practice sincere thanks-giving everyday~ it’s the holiday meal that bothers me. And the pressure to cook, and to cook certain things, and the whole push/pull that is happening now with Christmas and when shopping should start and it all leaves me stressed. (Why do people get so rankled over that? Because it is something that they can adopt a sense of superiority about? ) Personally, I never go out on black Friday, nor that whole weekend because I loathe crowds and would rather pay more for my gifts than sit in traffic, but the whole discussion around it just seems laced with venom and I don’t understand why everything has to be so heated. We have real issues to deal with, (climate change, poverty, extreme ideology), so let’s not get bogged down in complaining about what others do with their Black Fridays and what time is acceptable to do it. If people really want to honor the spirit of Thanksgiving, perhaps righteous indignation should be put aside for the day.

Anyway, that was an unplanned vent, I guess I needed to get that off my chest. The real reason I don’t care much for Thanksgiving is that I don’t like any of the traditional food served on the holiday so the big event is just awkward for me and always has been. Now with three out of four of us being gluten-free, it causes even more awkwardness and even more cooking. I was at a gluten-free bakery a couple of days before Thanksgiving and this poor woman in front of me had just been diagnosed as gluten and dairy intolerant, and so was her daughter. She said that when she told her family they said something along the lines of, “No problem. Just bring whatever you want to substitute your foods.” And her response was, “But that’d mean the entire meal! I think I’ll stay home and cook hamburgers instead.” I totally felt for her. I cook a few things that kind of go with the meal though aren’t traditional, and either buy the rest or others do that cooking. My husband apparently makes a fine bird, but I wouldn’t know. All I know is it takes forever for that turkey to cook. Here’s a bird I am thankful for:

Owl at Grass Lawn Park

Someone stuck this ceramic owl in the most unlikely place at Grass Lawn Park and it has stayed there for about a month now. Either people don’t notice it or no one wants to move the little cutie. I love this special owl and look for it every time I’m in that area of the park, which is even more often now that I have a dog than when my kids were younger. And for the record, I’m very grateful for that park too, and for the fact no one has taken the owl for their own.

Another park I’m deeply thankful for is Marymoor park. They have an off-leash area which my crazy dog thinks is the best place on earth. It is indeed pretty fabulous~ the beauty of the changing landscape has stopped me in my tracks at least once a week since we started going there. Not bad for a dog park.

Cold Morning at Marymoor

This frosty weather did not last long but it got my boys talking nonstop about winter, snow, and skiing. We are back to the rainy 40s and 50s that are the norm for here, but the frost and ice we had in November were beautiful, if fleeting.

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I feel so blessed to have these outside spaces that feel like a nature sanctuary in the suburbs. These spaces are so important and I am so grateful to have such beautiful ones. My hope for everyone this holiday season is more nature, less plastic, more fresh air, less artificiality, more stillness, less madness. Happy Holiday season to all.