Nutrition & Exercise
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Transitioning to a Healthy, Gluten-Free Diet
October 2017
By Myrna Haskell
I’ve been gluten free since February 2016. In my case, I didn’t have a choice. If I ingest gluten, I get very sick. It was a long journey for me. After numerous tests and many years of not knowing what was wrong, I finally had an answer, and I instantaneously felt better. However, I now had a new problem: food envy. At restaurants, I now endure watching everyone else break a piece of delicious, fresh Italian bread and then - seemingly in slow motion - dip it into olive oil with fresh pepper. Argh! Torture.
No surprise - it was extremely difficult at first. I tried so many different pastas and breads, and none of them lived up to their gluten-laden counterparts…not to mention the fact that cooking became more difficult. The reams of recipes I had collected over the years all had ingredients with gluten. Have you ever cooked gluten free pasta? It’s much starchier (definitely needs added salt and/or oil during cooking), and you can forget the directions for al dente – subtract a minute from shortest time.
My treks to the grocery store are more difficult, too. I painstakingly read the litany of ingredients on everything. For instance, I can eat rice, but many of the boxed rice options have gluten anyway – think rice with the spices included. Here’s something I didn’t initially realize: Even soy sauce has gluten, for goodness sake! (I’ve since learned that Kikkoman now has a gluten-free option).
Long story short, I’ve had to rethink the way I shop and cook. I’m getting better at it, but I still have much to learn.
I asked Nealy Fischer, founder of The Flexible Chef, about her gluten-free cooking and how to make the healthiest choices at the grocery store. Even though some folks choose gluten-free for a “healthier lifestyle,” not all gluten-free options are “healthy.”
Nealy explains, “Most of the obvious foods that contain gluten are pasta, cereals, baked goods, boxed cookies and crackers, and sauces or other ready-made foods with added ingredients. Even people who don't choose to adopt a gluten-free lifestyle should only consume these foods on occasion. It’s simple: Shop for fresh produce, natural foods, lean meats and good- for-you fats. Check labels and read ingredients carefully so you know what you're eating.” Nealy adds that gluten-free boxed or processed foods should not be purchased regularly, but only as a supplement.
While dining out, you’ll just have to be more prudent, especially if the restaurant doesn’t label gluten-free (for example, GF) options. “Stick to salads, vegetables and a protein of your choice,” Nealy suggests. “Skip fried foods or anything drenched in sauce. Of course, pass on the bread!” Don’t be afraid to ask. Nealy points out, “Talk to your waiter when dining out about your preferences and also know your tolerance level. For example, I can consume a small amount of soy sauce with my sushi (if they don't offer a GF soy or tamarind* option), but if I order a muffin at Starbucks, I’m bloated and sick for the day. Know your body and what you can tolerate.”
As far as cooking is concerned, it’s a trial and error kind of thing. Personally, I’ve found that even with the 1-to-1 quality flours, I still have a bit of a harder time manipulating pie crusts. The taste is fine, though. Nealy advises experimenting and finding what works well for you. “When I went gluten-free ten years ago, the choices for treats like cakes and breads were limited. Nowadays, I find certain gluten-free products that rival the full gluten options. The latest gluten-free flours on the market, especially the ones that claim to be equivalent "cup for cup," make the most outrageous homemade pie crusts and cakes. Even products like pasta are now being made by traditional pasta makers (e.g. Barilla). Experiment with products on the shelves and in your own baking experiments. Almond flour, for example, lends a delicious nutty flavor and texture to muffins and cookies.”
*More on tamarind: Tamarind is a type of slow-growing tropical evergreen tree native to tropical African regions. The fruit of the tamarind tree is used in a wide variety of commercial food products, such as pulp, paste, powder and syrup. Tamarind is gluten-free and tamari sauce is usually gluten-free (check ingredients) and can be used as a substitute for soy sauce.
Note: The Flexible Chef offers loads of recipes and videos and will be launching a comprehensive program this month that will outline step-by-step how to transition your household to a naturally gluten-free one.
Here is a gluten-free banana bread recipe at The Flexible Chef.
No surprise - it was extremely difficult at first. I tried so many different pastas and breads, and none of them lived up to their gluten-laden counterparts…not to mention the fact that cooking became more difficult. The reams of recipes I had collected over the years all had ingredients with gluten. Have you ever cooked gluten free pasta? It’s much starchier (definitely needs added salt and/or oil during cooking), and you can forget the directions for al dente – subtract a minute from shortest time.
My treks to the grocery store are more difficult, too. I painstakingly read the litany of ingredients on everything. For instance, I can eat rice, but many of the boxed rice options have gluten anyway – think rice with the spices included. Here’s something I didn’t initially realize: Even soy sauce has gluten, for goodness sake! (I’ve since learned that Kikkoman now has a gluten-free option).
Long story short, I’ve had to rethink the way I shop and cook. I’m getting better at it, but I still have much to learn.
I asked Nealy Fischer, founder of The Flexible Chef, about her gluten-free cooking and how to make the healthiest choices at the grocery store. Even though some folks choose gluten-free for a “healthier lifestyle,” not all gluten-free options are “healthy.”
Nealy explains, “Most of the obvious foods that contain gluten are pasta, cereals, baked goods, boxed cookies and crackers, and sauces or other ready-made foods with added ingredients. Even people who don't choose to adopt a gluten-free lifestyle should only consume these foods on occasion. It’s simple: Shop for fresh produce, natural foods, lean meats and good- for-you fats. Check labels and read ingredients carefully so you know what you're eating.” Nealy adds that gluten-free boxed or processed foods should not be purchased regularly, but only as a supplement.
While dining out, you’ll just have to be more prudent, especially if the restaurant doesn’t label gluten-free (for example, GF) options. “Stick to salads, vegetables and a protein of your choice,” Nealy suggests. “Skip fried foods or anything drenched in sauce. Of course, pass on the bread!” Don’t be afraid to ask. Nealy points out, “Talk to your waiter when dining out about your preferences and also know your tolerance level. For example, I can consume a small amount of soy sauce with my sushi (if they don't offer a GF soy or tamarind* option), but if I order a muffin at Starbucks, I’m bloated and sick for the day. Know your body and what you can tolerate.”
As far as cooking is concerned, it’s a trial and error kind of thing. Personally, I’ve found that even with the 1-to-1 quality flours, I still have a bit of a harder time manipulating pie crusts. The taste is fine, though. Nealy advises experimenting and finding what works well for you. “When I went gluten-free ten years ago, the choices for treats like cakes and breads were limited. Nowadays, I find certain gluten-free products that rival the full gluten options. The latest gluten-free flours on the market, especially the ones that claim to be equivalent "cup for cup," make the most outrageous homemade pie crusts and cakes. Even products like pasta are now being made by traditional pasta makers (e.g. Barilla). Experiment with products on the shelves and in your own baking experiments. Almond flour, for example, lends a delicious nutty flavor and texture to muffins and cookies.”
*More on tamarind: Tamarind is a type of slow-growing tropical evergreen tree native to tropical African regions. The fruit of the tamarind tree is used in a wide variety of commercial food products, such as pulp, paste, powder and syrup. Tamarind is gluten-free and tamari sauce is usually gluten-free (check ingredients) and can be used as a substitute for soy sauce.
Note: The Flexible Chef offers loads of recipes and videos and will be launching a comprehensive program this month that will outline step-by-step how to transition your household to a naturally gluten-free one.
Here is a gluten-free banana bread recipe at The Flexible Chef.
Nealy baking gluten-free
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Nealy Fischer inspires people to eat well, move more, and ultimately to crave a well-rounded lifestyle. Her journey in the health and wellness industry began more than two decades ago when she first learned to cook in her mother’s kitchen.
Global travels have provided Nealy with a little black book of the best recipes, spas, yoga teachers, fitness methods, and health professionals. With a mission to share her knowledge, Nealy founded MAYYA, a lifestyle movement that runs sold out luxury wellness events across Asia that feature Nealy’s broad network of health experts. Throughout the years, Nealy has designed and led immersive cooking events, sold-out luxury yoga retreats, and women’s wellness empowerment programs with renowned health professionals. In 2015, Nealy founded The Flexible Chef, a global lifestyle brand that offers creative solutions to become more confident, savvy, and chef-like in your kitchen and your life. |
