Making Substitutions : Ketchup

 In order to keep myself in remission from Crohn's, I avoid all gluten and corn in my diet. I also avoid all derivatives of gluten and corn, including corn syrup and white vinegar. The most important thing I had to do was to give up condiments, such as ketchup, mayo and mustard.  Condiments contain white vinegar or corn syrup. Most commercial ketchups contain both.

Fortunately found this natural ketchup at Whole Foods. Tastes almost like regular ketchup except slightly less sweet and a bit more tangy. Noble Made uses apple cider vinegar instead of white distilled. Also they do not use corn sweetener. Commercial ketchup, BTW, is about 1/3 sugar. Actually that's corn syrup. 

I also found a few more brands that were also free from vinegar and corn syrup. Will try in the near future. Had these with scrambled eggs. Nice treat!

New label requirements

 Interesting article. Because of the pandemic, rules were relaxed for companies that needed to make substitutions of ingredients, that weren't readily available. The companies were not required to update the ingredient lists. Take ingredient lists with a grain of salt. It may not be 100 percent accurate.

https://www.preparedfoods.com/articles/125142-how-fda-labeling-requirements-will-impact-gluten-free-products-in-2021?fbclid=IwAR3oFToEZiTbd8a0vkGQ4E8fP0LZDBzegP4GAeoKV6G0fphBgkovIchyVTc

Dr. Praeger's Super Greens Veggie Burger

 Today for breakfast I had a veggie burger from Dr Praeger's. I put it on a bagel by Against the Grain. Against the Grain are gluten and corn free, though I think these can be eaten without a bun. They're pretty crunchy on the outside. The inside was a bit mushy. Maybe it would benefit from longer cooking. Don't expect these to taste like meat, because they don't. But green and crunchy so I was good with it.

There are several ways to make these including oven and microwave. I chose frying it in oil. Not the healthiest choice but definitely the tastiest. 

Why these fit into my diet: These veggie burgers are made mostly from green vegetables No fillers or starches. Totally gluten free. Also corn free. 

Found these in the frozen section at Whole Foods. This is also where I found the Against the Grain Bagels.

What I Eat: Hummus

 Hummus. Creamy and flavorful. Healthy. Contains the good fats plus lots of fiber and protein. Makes a nice vegetarian meal by itself or as a side dish or appetizer. Great with any vegetable for dipping. Also good for gluten and corn free chips, such as Siete grain free products. 

Why this fits in with my diet: I am gluten and corn free, as well as gluten and corn derivative free. Hummus is made primarily of chic peas (Garbanzo), olive oil, lemon juice, garlic and tahini (sesame seeds). I watch out for added starches or vinegars. White distilled vinegar is derived from corn and will send me into a flare. I also like the ease of getting a ton of veggies into me. 

I like to top mine with Zahtar (a mixture of spices including marjoram, thyme, sesame and sumac), olive oil and paprika. Always check the Zahtar label for added starches. 

I usually buy Sabra brand hummus. They don't add any starches or vinegars.

You can also make your own. Here's a link to a simple recipe I found online:

https://www.simplyrecipes.com/recipes/hummus/

Rice with Lentils and Split Peas

This is super easy and delicious. Can be a side dish, a main dish or breakfast. Gluten and corn free so it fits in nicely with my diet. Turmeric has anti-inflammatory properties.

 Ingredients:

1 cup dry rice

1 and 1/2 cup water

1/3 cup dry lentils

1/3 cup split peas

1 tablespoon olive oil

1/2 teaspoon turmeric powder

salt and pepper to taste

1/2 cup fresh parsley (chopped)

Directions:

1. Cook rice with water (rice steamer or on stove)

2. Fill a large pot half way with water, bring to boil

3. Add lentils and split peas to the pot

4. Simmer for at least 25 minutes

5. Drain lentils and split peas

6. Return to pot and stir in cooked rice

7. Season individual servings with olive oil, turmeric, salt and pepper

8. Top with fresh parsley

Makes 6 servings

This is a great food that I eat all the time. Great with leftovers, roasted vegetables or eggs.

#Crohns#cornfrree#glutenfree#cureCrohns#foodasmedicine#Crohnsdiet#riceandlentils

What I Eat: Rice

 Rice is a wonderful staple. It has been cultivated for 5000 years. A mainstay of many eastern cultures. Totally versatile. Delicious. Easy on the colon. Gluten free. And full of nutrition. Did you know there are more than 40,000 different kinds of rice?

White rice is the least nutritious. However other varieties boast nutrients such as manganese, niacin, thiamin, selenium magnesium, pantothenic acid, phosphorus, riboflavin, b6, copper and folate. Rice also contains fiber and lignans which reduce cholesterol and may reduce the chances of breast cancer.

The down side: Rice has a high glycemic value, which means its not good for diabetics. It's also pretty high in calories. And in large amounts can contain heavy metals such as arsenic. Yikes! These are found mostly in the outer bran, making brown rice a bigger risk than white. Always rinse rice before cooking to rid some of these toxins, as well as dirt and critters.

Some Types of rice:

Basmati Rice

Used mostly in Indian cooking. This is a long grain rice with a slightly nutty taste. By far my favorite rice. It's texture is loose, as opposed to sticky. Also the least amount of heavy toxins.

Arborio Rice

This dish is usually used to make risotto dishes. It retains more starch than other types of rice. When cooked, it creates a creamy texture.

Black Rice

Also known as Forbidden rice, since back in the day it was for royalty only. High in antioxidants which give it the dark color. It has an earthy, nutty taste.

Jasmine Rice

Similar to Basmati but a shorter grain. Usually found in Chinese cooking. Very aromatic when cooking.

Brown Rice

More popular than white. Higher nutritious value. Many restaurants are now offering it as an alternative to white.

Red Rice

Known for its beautiful color and nutty flavor. The color is derived from antioxidants. 

Valencia Rice

Commonly grown in Valencia Spain. Absorbs more water than other grains and therefore more flavor.

Wild Rice

Actually not a rice but a grass that looks like rice. It is high in antioxidants. Usually mixed with other rice types but can also be eaten alone, though it takes a while to cook. May lower the glycemic value of white rice when wild rice is mixed in.

glutinous Rice

A misnomer, glutinous rice is actually gluten free. It does contain certain starches which lends to a sticky texture when cooked.

UCLA research on diet

 Interesting research going on at UCLA studying the connection between food and IBD. It's a well known connection, but now the medical community is starting to acknowledge it. They are studying the Specific Carbohydrate Diet which is close to mine.

Link below if anyone is interested:

https://www.uclahealth.org/gastro/limketkai-lab?fbclid=IwAR2nV3PaW89rVnqAw77oG0XyZBXXTpO-HvlOT0XTY16pK5Vek7aPHgiYJeo

.

Another link to a survey on diet habits. It takes about 15 minutes but lends to important research:

https://uclahs.az1.qualtrics.com/jfe/form/SV_eIERRnnmUkxVO1D?fbclid=IwAR0jH9R-MkaXkxr3h4mbyBp2HDjrsSlqSxhqGPVZml59a4gj-7V0lnluscw

Fermented Foods for Gut Health

 The main thing that I do to keep my Crohn's in remission is to avoid all corn and gluten, and all corn and gluten derivatives. But there are many things that I like to add to my diet which are very healthy for my colon. These are fermented foods. These foods contain live organisms that help our gut to digest foods and  keep a nice balance. These foods include yogurt, kefir, kimchi, sauerkraut, tempeh and miso.

Yogurt. Most of us are familiar with the benefit of yogurt. Kids love it. Great for bone health. Portable. And maybe a bit easier to digest than milk for those who are lactose intolerant. However I usually only get plain as many commercial brands contain corn starch or maltodextrin (A gluten derivative, derived from barley, which is glutinous).

Kefir. Basically a drinkable yogurt. Comes in many yummy flavors. Can be used as a base in smoothies. Again I watch that the other ingredients are not corn or gluten derivatives.

Kimchi. (see picture below) Some hate it but I LOVE it. Basically fermented and rotten cabbage and spices. If you can get past the smell its delicious. Plan to stay home for the night if you eat this.

Sauerkraut. Great summer food. The sourness comes from the good bacteria. It's important to read the label for ingredients. Most sauerkraut is based in vinegar. I get mine at farmer's markets, made with cabbage and salt only.

Tempeh. A meat substitute. Nicer texture than tofu. Can be sliced or crumbled depending on the recipe. Good for quick stir fries. Some tempeh contains barley. Barley has gluten. 

Miso. Fermented soybeans that is used to flavor soups, stews and stir fries. 

Spicy Ketchup Substitute

Ketchup. Delicious. Great with chicken or fries. Well not for me. It will send me into a flare. There are two reasons why Ketchup will flare me. 

1. Vinegar. White distilled vinegar is derived from corn. I must avoid all corn as well as corn derivatives in oder to keep my Crohn's in remission. It seems odd, but so it goes.

2. High Fructose Corn Syrup. Another corn derivative. 

Luckily I found Paleochef brand wing sauce in Whole Foods. It is somewhat spicy. The nice thing is that it uses Apple Cider vinegar instead of White distilled vinegar. It also uses honey instead of the corn syrup. And tastes delicious. Had it with scrambled eggs this morning.

  

What I Eat for Lunch: Apples with cottage cheese

 Really loving my apples lately. Today for lunch I had cut up apples with cottage cheese. Topped with a touch of cinnamon and slivered almonds. Finish by topping it with a drizzle of honey. Really tasty. seems pretty simple but very satisfying.

I tend to be a bit lactose intolerant. Sometimes its worth it though.

The cottage cheese I use is Daisey brand. This is because they don't use vinegar, as most commercial brands do. Vinegar is a big no-no for me since it is derived from corn. Gluten and corn (and their derivatives) flare my Crohn's.

Banana Bread

 This recipe has been tweaked a few times to make it extra delicious. The banana and apple sauce lend a moisture that doesn't necessitate extra fat. There's a LOT of fiber in this. If you want less, cut down on the ground flax seed.

Why this fits into my diet to keep me in remission from Crohn's: I avoid all gluten and corn, as well as all gluten and corn derivatives. Of course the flours, almond and rice, are gluten and corn free. The applesauce is natural, so no corn syrup. The oats are gluten free. I use Bob's Red Mill brand. Most commercial baking powders are mixed with corn starch. I use Featherweight brand, which uses tapioca flour instead. 

Ingredients:

2 ripe bananas

2 eggs, beaten

1/2 cup milk (or milk substitute)

1 tsp vanilla

1/2 cup applesauce (natural, without corn syrup)

1/4 cup ground flax seed

1/4 cup almond flour

1/2 cup gluten free oats

1 cup rice flour

2 tsp baking powder (free from corn starch)

cinnamon to taste 

1/2 cup chocolate chips (optional)

Directions:

1. Preheat oven to 350 F

2. Mash bananas in a large bowl

3. Add egg, milk, vanilla, applesauce and brown sugar; mix well

4. Mix all dry ingredients in separate bowl

5. Slowly stir dry ingredients into wet ingredients

6. Mix in chocolate chips if desired

7. Coat bread pan with oil or margarine, or use parchment paper

8. Bake 45 minutes

Makes one loaf

What are Gluten Free Oats

 Oats in their natural state do not contain gluten. However, it is very easy for oats to become contaminated with gluten through the processes of transport and storage. Gluten is a big no-no for me, as well as corn. Avoiding foods containing either gluten or corn keeps me in remission. 

What are the benefits of oats? First off they are delicious and satisfying. They contain a whole host of nutrients including B vitamins, folate, manganese, magnesium, iron, zinc, as well as fiber. They are well known for their heart health benefits for lowering bad cholesterol. 

What is gluten? Gluten is actually a name given to a group of proteins found in wheat, rye, barley and other grains. Gluten is hard to break down in the intestines. This of course leads to all sorts of other problems. These gluten proteins lend a highly elastic and sticky quality to bake goods. This is why bread tastes so good and why its hard to find good gluten free products. 

How do oats get contaminated? Starting in the field where oats grow, there may be a very small amount of wheat or other grain mixed in with the batch. They may be transported to the mill in trucks that previously held other grains. Once they get to the mill, they are rolled. This is what gives them the flat look. The rollers are sometimes floured,  to prevent sticking. And once in storage or packaging the oats can come in contact with machinery that previously touched gluten containing grains.

Luckily there are options. Bob's Red Mill has a dedicated factory for gluten free. The oats are certified gluten free. I use their raw oats in everything! Glutenfreeda makes instant packages that you just add hot water or milk to. Quaker has also come out with their own instant oats.

What I Eat: Five Minute Apple Bake

 Dessert or breakfast. Doesn't matter because this dish is delicious! Bonus: tons of soluble fiber.

In order to stay in remission from Crohn's, I eliminate all gluten and corn, and gluten and corn derivatives from my diet. This recipe fits in well. The oats are gluten free. I use almond flour to replace the traditional wheat flour that this recipe would normally use. The almond flour also lends a nice nutty flavor.

Ingredients:

1 red and 1 green apple (peeled, cored and cut into bite size pieces)

1 and 1/2 Tablespoon coconut oil

1/3 cup raw gluten free oats

2 Tablespoons brown sugar

3 Tablespoons almond flour (divided in half)

1/8 teaspoon salt

cinnamon to taste (about 1/2 teaspoon)

Directions:

1. Melt coconut oil in microwave for 30 seconds

2. In separate bowl, combine oats, brown sugar, half the almond flour, salt

3. Add melted coconut oil to oat mixture, set aside

4. In separate bowl combine apples with other half of almond flour

5. In separate microwave bowl, spread half of the oat mixture

6. Pour apples on top of oat mixture

7. At this point I add some more cinnamon on the apples (optional)

8. Top with other half of the oat mixture

9. Bake in microwave for 5 minutes

Bowl will be very hot at end of 5 minutes! Be careful taking it out!

For super duper dessert top with vanilla ice cream

serves 2 (or one really big serving)

Apples with Quinoa

 This recipe is so good and almost tastes like apple pie! I love to have this as a sweet and healthy breakfast. The high protein quinoa lends a nice nutty, whole grain taste without the gluten. It's been a while since I posted it. Here it is again with a few tweaks. Makes 2 servings.

Ingredients:

-  3 apples cubed (peeling is optional. The skin is very tender after simmering it)

-  1/2 cup uncooked quinoa
-  1 1/2 cups water
-  dash salt
-  cinnamon to taste (I use about a Tablespoon while cooking and then add additional sprinkles right before serving)
-  1 tsp brown sugar (optional - the apples sometimes make it sweet enough)

-  1 Tablespoon slivered or sliced almonds

-  Honey to taste


    Directions:

1. Combine quinoa, water and salt
2. Bring the mixture to a boil.
3. Lower heat and simmer 10 minutes
4. Add apples, cinnamon and brown sugar
5.  Cover, and simmer until all water is absorbed (about 15-20 minutes)
6. Check and stir occasionally 
7. Sprinkle with almonds
8. Drizzle with honey if desired
9. Serve warm and enjoy!

Other possible toppings may include shredded coconut, raisins or chopped walnuts.