Making safe Lasagna

 Lasagna. so satisfying. Here is how I make it compliant with my diet.

1. Start with a good gluten free lasagna pasta. Must also be free from corn. I have found these Jovial noodles made with rice flour. Bonus: they don't need pre-boiled. Use straight from the box.

2. Mozzarella cheese needs to be free from corn starch. Often this is added to pre-shredded cheese to prevent clumping. I use a mozzarella cheese block and shred it myself. 8 ounces is the same as one bag. Also cheaper this way.

3. Ricotta cheese is a no no. It usually contains white vinegar. I use Daisey brand cottage cheese instead. Daisey does not contain vinegar. White vinegar will flare me.

Here's the recipe I used:

Ingredients:

1 box Jovial Lasagna noodles

1 or 1 and 1/2 pound ground meat

1 jar spaghetti sauce

2 eggs

8 ounces shredded mozzarella cheese

16 ounce Daisey cottage cheese

1/3 cup grated parmesan cheese (make sure no corn starch)

1 zucchini sliced (or other vegetables as desired such as spinach and broccoli)

1/2 cup sliced mushroom

Directions:

1. brown ground meat in pan

2. mix meat with most of the spaghetti sauce

3. pour rest of sauce in baking pan

4. combine cheeses and egg in separate bowl

5. layer noodles, meat, cheese mixture and vegetables

6. bake 50 minutes at 375 degrees

#glutenfreelasagna #glutenfree #cornfree #Crohns #dietforcrohns #crohnsdiet #Jovial

#foodasmedicine #crohnsflare #naturalcurecrohns #howIbeatcrohns 

Making Simple Swaps

 There are several things that I have learned to swap over the years to keep myself in remission from Crohn's. Avoiding gluten and corn is very hard. But I have found ways to make food very delicious without flaring myself. Here are some swaps I use all the time:

Instead of croutons on salad, I use salted nuts. Pistachios are particularly good. The salad pictured below is using pine nuts. I also leave off the dressing and use olive oil and lemon juice or apple cider vinegar.

Instead of sour cream, I use plain yogurt. Sour cream often contains white vinegar, which is a derivative of corn. Tastes almost the same. Added benefit of probiotics.

Instead of commercial mayonnaise, I use Vegenaise or smashed avocado. Mayonnaise contains white vinegar as well as corn syrup.

Instead of soy sauce, I use gluten free soy sauce or Bragg's aminos. Regular soy sauce is full of gluten.

Instead of White vinegar, I use apple cider, or balsamic vinegar

Instead of regular or sugar free soda, I use real sugar soda or seltzer water. Regular soda is sweetened with high fructose  corn syrup. Diet sodas use sweeteners that are derived from corn. 

#glutenfree #cornfree #crohns #dietforcrohns #crohnsdiet #crohnsflare #foodforcrohns

#foodasmedicine #cornderivatives #gluten #glutenderivatives #naturalcurecrohns #howIbeatcrohns

Borsht, super easy

 This is a recipe I tweaked myself. The flavor goes beyond the simple jar stuff. With the addition of the meat, this is a meal. Traditionally borsht is served with sour cream. I use plain yogurt as a substitute since sour cream often contains white vinegar. White vinegar is a derivative of corn, and of course I avoid all corn derivatives.

One take away: This may make your pooh look like you're bleeding. Remember this so you don't have a panic attack!

Ingredients:

12 cups water

1 pound stew meat

1 potato, peeled and sliced

1 carrot, sliced

1 tomato, chopped

1 large cabbage wedge, chopped

1 medium shallot, chopped

2 cloves garlic, sliced or minced

4 medium beets, peeled and diced

1 tablespoon olive oil

2 tablespoons balsamic vinegar

2 tablespoons gluten free soy sauce, or Bragg's Aminos

1 and 1/2 tablespoon brown sugar

3 bay leaves

plain yogurt, to garnish finished borsht

Directions:

1. Add water and meat to large pot

2. bring to boil

3. reduce heat and simmer on low for 30 minutes 

4. skim off foam that forms on top

5. Add the rest of the ingredients

6. simmer for 2 to 3 hours on very low

7. add more water as needed

8. Server warm, garnished with yogurt

#borsht #glutenfree #cornfree #beatcrohns #howibeatcrohns #foodasmedicine #crohnsflare

#borshtrecipe #healthyborshtrecipe #dietforcrohns #crohnsdiet 

Hu Grain Free Crackers

 New on the gluten free circuit is this company Hu Kitchen, short for "get back to human". Today I tried their Everything Grain Free crackers. I saw that there is also a pizza flavor. Very good. Lots of flavor and the texture was crispy and not too thin. Got them at my local grocery store, but they are also available online as well. 

These are made with a nice combination of almond and cassava flours. They work well together and lend to a hardy taste.

Of course, to keep myself in remission I hav eliminated all gluten and corn in my diet as well as gluten and corn derivatives. One thing that I noticed right away is the use of apple cider vinegar instead of white distilled vinegar. White distilled vinegar is derived from corn and I avoid it like the plague.

#hu #getbacktohuman #glutenfreecrackers #glutenfree #cornfree #beatcrohns

#crohns #foodasmedicine #dietforcrohns #howibeatcrohns #hucrackers

Chiobani probiotic yogurt: gimmick or added benefit

 I found this new yogurt by Chiobani in my local grocery store. The taste was good. Plenty of flavor and nice and creamy. It comes in peach, blueberry and strawberry. No starches or corn syrup. 

They named it Chiobani probiotic because they added extra probiotics to the naturally occurring probiotics in the yogurt. A lot of yogurt companies already do this. They just don't name their products after it.

Gimmick or added benefit? Really both. I already take extra probiotics in capsule form. I don't mind a little extra. So, yea its kind of a gimmick, but also beneficial.

#Chiobani #crohns #glutenfree #cornfree #beatcrohns #crohnsflare #naturalcurecrohns 

#foodasmedicine #probiotics

Ful Madamas

 Ful Mudamas is a middle eastern food usually served for breakfast. The flavors are amazing. If you like stuffed grape leaves and humus, you will like this. We usually have it for dinner. Traditionally this recipe uses fava beans. However they are sometimes hard to find. I use chic peas in stead.

Why this fits in with my diet to control Crohn's: First off and most importantly this dish is gluten and corn free. And although it does contain dairy, the benefit from the yogurt offsets the potential gassiness. Always check that the yogurt is pure and free from added starches, which they sometimes do. 

Ingredients:

2 cups plain yogurt

1 can chic peas

2 tablespoons tahini

2 cloves garlic (optional)

2 tomatoes

large bunch of parsley

4 tablespoons fresh squeezed lemon juice

olive oil (to taste)

paprika (to taste)

Directions:

1. Divide yogurt, tahini and chic peas between two bowels. 
2. Mince garlic and divide between bowels
3. rough chop tomatoes and parsley and divide
4. drizzle with olive oil
5. drive with lemon juice
6. sprinkle paprika
7. heat in microwave for 60 to 90 seconds

Enjoy! Makes 2 servings

#Fulmudamas #cornfree #glutenfree #crohns #foodasmedicine

#crohnsflare #crohnsdiet #naturalcurecrohns #SCD

Product Alert

 I am always talking about how companies can change ingredients at any time. This is why it is important to read the ingredients of every product, every time, even ones that you use all the time.

Very very disappointed that Siete now uses xanthan gum in some of their tortillas. It seems that some of them do not, specifically the extra large burrito wraps. The chic pea ones do not contain the xanthan gum either. However the important thing is to read the labels. I made this mistake myself and only realized it after I got home.

Xanthan gum is a derivative of corn. In the absence of gluten, it helps things to hold together better. In order to keep my Crohn's in remission, I avoid all gluten and corn. And this includes all derivatives of gluten and corn. This is why I must avoid xanthan gum. These tortillas had been a staple for me. I will probably just buy the extra large but check the label every time.

Probiotic PB8

 Another thing that I changed during my virus was my probiotic. Not all probiotics are the same. There are many different strains of the probiotics. Each of these strains affect people differently. We all have our personal microbial community.

I had used PB8 before but not sure why I changed. I had always had good results from this brand. It is actually a bit cheaper too, which did not make it less effective. There are no gluten or corn ingredients.

It may be wise to try different brands to see which one is right for you. It also helps to eat yogurt and eat gut friendly prebiotics that feed the good bacteria in our gut. These prebiotics include sauerkraut, kimchi as well as gluten free grains such as whole grain oats, fruits and vegetables. These foods feed the good bacteria and allow them to thrive.

L-Glutamine

 One supplement that I used to recover from my last virus is L-Glutamine. L-Glutamine is one of the amino acids. Favored by body builders as a muscle building supplement. L-Glutamine has shown promise for soothing burns and quelling inflammation. It has been used for the treatment of leaky gut. I had not used this supplement before, but come away quite impressed. It seemed to turn things around for me in about three days.    

This particular brand is pure L-Glutamine. Nothing added that could cause more flare. It comes in powder     form which is mixed with water and taken on an empty stomach. I took about a teaspoon once in the morning. I actually mixed it with my daily green powder.  L-Glutamine can also be found in capsule form. There is no taste.

This is something I would use only during a flare. It seems to have great ability to heal. However it may not be needed during good times.

Crohn's, Covid, and the Covid Vaccine

 Some may have noticed that I have been quite inactive for the month of April. Well, it was a pretty bad month of being sick and I was left devoid of any energy to do much, let alone Blog. I had a Covid like virus which lasted for several weeks. It was not actual Covid. I was tested three times. However it was just as bad, with all the same lovely symptoms, fever, chills, diarrhea, nausea, headache, exhaustion and nasal drip. 

And of course it went straight to my colon. I started to flare. I got through this virus without having to be hospitalized. I do believe that it was only because of my strict diet that I got through with only minor flaring. It was nasty. I also rested a lot, drank tons of water and took immune supplements including B complex, zinc, D, elderberry syrup and fish oils.

Just when I was feeling better I was due to get my second Covid shot. As you can guess, it knocked me back down for a few days. Fever and chills and all. 

Take away: I believe that taking the vaccine is still a personal choice. These Covid and Covid like viruses are nasty. Really nasty. They will go straight to the colon. The Covid shot did cause a reaction in me but only for two days. I am glad to have gotten the shots to prevent serious complications in the future. If I had gotten actual Covid, I don't know if I would have gotten through it as well. Decisions on whether or not to take the vaccine to be left for discussion with personal care physician.

Making Substitutions: Soy Sauce

 Soy Sauce

Regular soy sauce is full of gluten. Many people who decide to go gluten free will give up the breads, bagels, cereals etc. But forget about sauces made with soy sauce. Gluten is found abundantly in this delicious condiment. And who doesn't love asian cooking?

 Solution (two actually): Gluten free soy sauce (Also known as Tamari) or Bragg's liquid aminos. I use both depending on availability. They taste very similar to me. Once they are mixed in with sauces and food, there is no difference.

Why these fit in with my diet to keep my Crohn's in remission: I avoid all gluten and corn. Regular soy sauce, with all its gluten would put me in a flare

This is why I must avoid all sauces and mystery seasonings. Unless I make it myself or know ALL the ingredients, I avoid it. 

So if you are bothered by Chinese take out, it may be a hint that it is actually the gluten in the soy sauce that upsets your stomach.

Some Chinese restaurants (PF Changs for one) offer gluten free sauce. I also occasionally get Chinese food without sauce. Just steamed vegetables with plain meat. But I also make sure that there is no starch on the meat. All that said, I usually make it myself to be 100 percent sure. 

Bonus, here's my recipe for Corn and Gluten free Sichuan beef:

https://howibeatcrohns-lynne.blogspot.com/search?q=sichuan

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/

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. 

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.

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)

What I Eat: Tuna Salad on rice cake

 Had a real hankering for tuna this morning. These are the vegetables I happened to have on hand today. Any vegetable will do, including carrot, radish, onion, parsley, sweet or hot pepper, snap peas...   I used:

1 small pouch tuna

1 small baby cucumber (peeled and sliced)

1/3 cup broccoli (chopped small)

1 tablespoon Vegenaise 

2 rice cakes

Why this fits with my diet: I make sure to get the tuna that is packed in water. The oil are questionable and could contain corn oil. The Vegenaise is a substitute for mayonnaise. Commercial mayonnaise contains white distilled vinegar which is a big no no. White vinegar is derived from corn. All forms of corn must be avoided to keep my Crohn's in remission. Vegenaise uses Apple Cider vinegar instead.

Gluten Free Lasagna made with Jovial pasta

 Sometimes you just get an amazing craving for lasagna. I do. So last week I wanted some so badly. Of course I had to make my own since I am gluten and corn free. Here is the recipe I used but it may be tweaked as needed. 

These Jovial lasagna noodles held up nicely. The best thing is that I used them straight out of the box! No precooking needed. 

Why this fits in with my diet: I must avoid all gluten and corn as well as gluten and corn derivatives. The only ingredient that Jovial uses in these noodles is rice flour. I substitute Daisy cottage cheese for Ricotta which is usually used in lasagna. However ricotta is made with distilled white vinegar, which is derived from corn. Avoiding these things keeps my Crohn's from flaring.

Meat layer: 

1/2 pound ground meat (any)

2 jars spaghetti sauce

1 green pepper (diced)

large handful fresh mushrooms

Cheese layer:

Large container Daisy cottage cheese (this brand does not use vinegar)

8 cheese sticks cut into small pieces (most precut or shredded cheese contain starches)

2 eggs

basil and oregano to taste

Alternate layers of pasta, meat and cheese until everything is used up. Sprinkle Parmesan cheese on top.

Bake 375 for 50 minutes

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