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)

Bobo's protein bars

 

This was part of my healthy breakfast this morning along with fresh peaches and fried tofu. And I am pleasantly full! These bars pack a whallop of nutrients. They have 260 calories per bar, 10 grams of protein and 5 grams of fiber. Nicely portable for the gym or a hike. I like keeping bars with me in my purse for times when I can't find any "safe" foods.

These fit nicely into my diet since I am both gluten free and corn free in order to control my Crohn's and keep it in remission. 

The texture of these bars is both firm and chewy. Really nice with no crumbling. The right amount of sweetness from the date paste. Contains lots of sesame seeds which really enhanced the flavor layering.

These protein bars are currently available in four flavors; chocolate chip peanut butter, almond butter, cherry almond butter and banana peanut butter.

I got this at Whole Foods but they are also available at Walgreens and online through the company's website. 

Xanthan substitute

Ok this is sweet! Really nice! This company, Pamela's, has come out with a substitute product for xanthan and guar gum. These are generally used in baking products and add to the texture. They make gluten free less crumbly and more chewy delicious.

Of course, I avoid all gluten and corn as well as gluten and corn derivatives in order to control my Crohn's disease. I am on no medication and I am in total remission from the disease. I discovered this diet through trial and error.

Xanthan is a derivative of corn. And it'll flare me. This is one of the ingredients I never eat.

Above are pictures of my latest bread using this product. I just added 3 teaspoons to the usual recipe. The results were good. Would recommend this product.

I bought it at Whole Foods for a little more than 5 dollars and it will last a long while.

The importance of checking labels

Well tonight I kind of made a mistake. I can usually eat Altoid mints without problems. They're quite delicious. Ive had them dozens of times and did not check the label. Something about the texture felt off. So I checked the label and they are now using CORN STARCH as one of the ingredients. It may flare me. We'll see in the morning. I won't really know till then. This just demonstrates the importance of always checking the labels, every time, since things can change.

Treating Crohn's with worms

Ok this is totally new to me. Apparently there is a new treatment for Crohn's that introduces microscopic worms into the intestines. This is done through a doctor's office and can be taken as a liquid that contains worm eggs. Ummmmm yuck. But apparently it has had worked on some patients. When the worms attach to the lining of the intestines it produces an anti-inflammatory effect. Not currently available in the United States.

  This is NOT something you can do yourself and there are side effects. Click on the link below to read the article.

https://www.healthline.com/health/crohns-disease/hook-worms

Found this beauty at Whole Foods. Just like the Ramen noodles eaten by college students everywhere, except healthier. It did come in other varieties as well. The nice thing about these noodles, other than being gluten free and corn free, is that they only take a few minutes to cook. I added vegetables and dry sea weed to make it more of a meal. Nice texture as well.

Eat the Rainbow

We all know the importance of eating lots of fruits and vegetables every day. They provide an abundance of phytonutrients along with fiber. They are low fat and full of flavor. They can be used in tons of recipes. Each color provides a different combination of nutrients, vitamins and minerals. 

In order to keep a healthy gut it is important to get both soluble and insoluble fibers. Soluble fibers can dissolve in water and are found in such things as apples, citrus fruits and bananas as well as oats, beans and rice. Insoluble fibers can not be dissolved in water and are not broken down by the intestines. They can be found in root vegetables such as carrots as well as cucumber, celery and edible seeds such as berries. 

Soluble fiber breaks down in the intestinal tract and is used for food to feed the healthy bacteria that lives there. These healthy bacteria keep our gut in balance and keep down any inflammation. This type of fiber is also responsible for lowering cholesterol. 

Insoluble fiber cannot be digested or absorbed. It pushes things along the intestinal track and prevents constipation. Some of it may be broken down by healthy bacteria. 

The more variation the better. Try to eat the rainbow, different colors of fruit and vegetables throughout the day. 

Of course the above picture shows corn as a healthy choice. I do not recommend eating corn in any form. This is how I was able to get my Crohn's under control.

Gluten and Corn Free Sichuan Beef

Being both gluten free and corn free makes it virtually impossible to eat out at Chinese restaurants. I really miss good Chinese food. This Sichuan beef recipe was really good and really quick. I started with flank steak that was already shredded, that I found at Whole Foods. You can also start with a pound of flank steak and slice it yourself.

Ingredients:

* 1 pound flank steak shredded or cut in thin strips
* 4  celery ribs, cut julienne
* 2 carrots, cut into ribbons
* 1 green onion, sliced
* 1/4 cup canola oil
* 2 Tablespoons potatoes starch
* 1 and 1/2 tsp sesame seed oil
* 4 Tablespoons gluten free soy sauce or Bragg's liquid aminos
* 1 Tablespoon creamy peanut butter
* 3 tsp brown sugar
* 1/4 tsp garlic powder
* 1 tsp minced ginger
* hot pepper flakes to taste
*2 cups cooked rice, if desired


Directions:

1. If meat is not pre shredded, cut into thin strips
2. cut celery, carrot and green onion in strips, ribbons and slices
3. In large bowl combine steak strips with potatoes starch, toss well to coat all sides
4. Heat oil in non stick pan
5. Add meat to pan, stirring frequently till cooked, several minute
6. Add vegetables and ginger, cook until desired tenderness
7. In small bowl, mix soy sauce, sugar, garlic powder, peanut butter and desired pepper flakes
8. whip together
9 Add sauce to pan and stir
10. serve with rice

New Name for High Fructose Corn Syrup

In order to keep my Crohn's in remission, I avoid all gluten and corn in my food. This includes all gluten and corn derivatives such as high fructose corn syrup. People are becoming aware that these substances can cause a lot of problems in some people. Manufacturers know that people are demanding a change. Well, that costs money. High fructose corn syrup is cheaper to use that white cane sugar. So instead of making the switch, they are renaming high fructose corn syrup, sometimes to just "fructose" which can be very misleading! See link below for the story:

http://achnews.org/2019/08/01/high-fructose-corn-syrup-has-been-quietly-deceitfully-renamed/?fbclid=IwAR3QOUrQ-1E-RHP7JC-_eItP4qN_Dp0YVCSPKvD-VcZSmS8NQ3aKrdkk5Rg

Gluten Free Corn Free S'mores

 Who doesn't love s'mores? But impossible when you're gluten free and corn free. Not anymore. You just have to know which brands to use. Marshmallows are made with corn syrup. And graham crackers of course are made with wheat flour.

For the marshmallows I use Dandies. They taste exactly the same as regular marshmallows. Bonus, they're also vegan.

For the graham cracker I used Kinnikinnick brand. They were not exactly the same but they were good.

I used regular Hershey bars for the chocolate.

Banana chocolate chip pancakes

 Here is my recipe for gluten free and corn free pancakes. I avoid both gluten and corn to keep myself in remission from Crohn's.

I also need to avoid all gluten and corn derivatives, such as corn syrup. I only use pure maple syrup. Most commercial brands of pancake syrup use corn syrup, so be careful to check the label.

Ingredients:

* 2 eggs
* 1 ripe banana
* 1/4 cup milk (or milk substitute)
* 1 tsp vanilla extract
* 1/3 cup oat flour
* 1/3 cup rice flour
* 1/3 cup almond flour
* 1 Tablespoon ground flaxseed
  * 1/2 tsp baking soda
  * 1/2 tsp cinnamon
  * 1/4 tsp salt
  * chocolate chips to taste
* 2 to 3 tablespoon butter or margarine


Directions:

1. Add all ingredients, except chocolate chips to bender
2. blend until smooth
3. pour into bowl
4. fold in chocolate chips
5. melt butter in pan over medium heat
6. pour batter into pan in pancake sizes
7. allow pancake to cook until golden brown on each side
8. remove from pan and serve with maple syrup

Makes 8 to 10 small pancakes




Suggestions:

* Always be sure to use pure maple syrup. Commercial brands use corn syrup
* A great egg substitute to try is ground flaxseed:
  1 egg = 1 table spoon flaxseed and 3 tablespoon water
  mix and let sit for 5 minutes to thicken
* You can experiment with different flours, such as garbanzo or quinoa flours
* you can also try blueberries instead of the chocolate chips

Clinical Study using a version of the Paleo diet shows improvement for patients with IBD

It seems that I am reading more and more about studies that tested the usefulness of dietary changes for people with IBD. Below is a link to a study that was done in 2016 using a version of the Paleo diet, known as the Paleo Autoimmune Protocol (AIP). This diet was formulated to reset the immune system by eating foods that will not inflame the intestines. When inflammation occurs it sets off an autoimmune response. This diet is meant to reset the immune system.

The AIP diet excludes grains, legumes, dairy, refined seed oils, refined sugar and food additives. It also recommends eliminating alcohol, eggs, nuts, seeds, nightshade vegetables and coffee.

The study was conducted over an 11 week period. A baseline was established based on severity of symptoms at the onset of the study. Patients were tested again after 6 weeks. They were then put on a maintenance diet for another 5 weeks.

This was a very small study, starting with only 18 patients. 3 patients dropped out of the study due to the inability to stick with it. Not an easy diet to follow.

Of the 15 patients who were able to maintain this diet 11 achieved remission!! That's 73 percent!!!  And all of them stayed on the diet for an additional 5 weeks and stayed in remission. That is as good as some drug studies, and without side effects.

Take away: Although this was a small study it was quite amazing. We are hearing more and more about studies using diet to treat IBD. Look, it's hard to change diet. It's our emotions, our traditions, family, security and comfort. Perhaps a few small changes at a time could lead to big results.

Below is a link to the original study.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647120/

Now in book form

I am happy to announce that my blog is now available in book form at Amazon.com and Barnesanadnoble.com. In this book I detail how I discovered that I had Crohn's disease and the steps I took to beat it. I detail my diet, as well as compare it to the Specific Carbohydrate Diet. I also include 25 delicious gluten and corn free recipes that get me through the day, without flaring me. Please see links below.

Link to Amazon:

https://www.amazon.com/dp/0359734278/ref=nav_timeline_asin?_encoding=UTF8&psc=1

Link to Barnes and Noble:

https://www.barnesandnoble.com/w/how-i-beat-crohns-lynne-frankenbery/1132322676?ean=9780359734276

Krusteaz Gluten Free Brownies

 This brand is both gluten free and corn free. I got it at Walmart in the gluten free section. When we made it, we substituted milk for the water, and melted butter for the oil.  Milk substitute can also be used. We also used 2 eggs instead of 1. This made it even better. But I think it would still be good when original recipe is used.

Blueberries for intestinal disease

A new study came out showing good outcomes using blueberries. It seems that when blueberries are combined with a probiotics, the outcome is even better at calming things down. I think it's a winning combination anyhow.


See link below for the story:

https://www.sciencedaily.com/releases/2010/02/100208145055.htm?fbclid=IwAR0drL_z1FvbGxcAQQFV1ZC3-KgUBOYD0n7O0nQ3ps1KQezFgVAknNsrPB8

Probiotics and Prebiotics

Most people are somewhat familiar with probiotics. They are the "good" bacteria that live in our intestines, helping with digestion, maintaining a nice balance, and keeping down inflammation.  They are found in foods such as yogurt, kefir, sauerkraut and miso. They are also available in supplement form.

But what are Prebiotics? Prebiotics are food for the probiotics. They are fibers which are digested and eaten by the probiotics. Prebiotics keep our probiotic community healthy and happy. Prebiotics are found in fruits, vegetables and whole grains. These foods contain fibers such as inulin, mucilage and olioogsaccharides. We can not digest these fibers; they are insoluble fibers. But the probiotic colony can digest them and do thrive on them.

The best sources of these prebiotic fibers are found in foods such as apples, bananas, asparagus, garlic, onion, chicory root, flaxseed, seaweed, dandelion greens and leeks. They are also found in whole wheat, barley and oats. However I do not eat these since they also contain gluten. Prebiotics are also now available in supplement form.

Another prebiotic source that many people are familiar with is psyllium seed. This is the main ingredient in Metamucil. This fiber is great for constipation because it gets things moving. But it also supports and feeds the good bacteria. So in the Long run it can help balance things in the colon.

Prebiotics are also found in breast milk! Specifically, oligosaccharide. This prebiotic is now added to some baby formulas. This is nature's way of starting us off with a healthy gut.

It is also well studied, that a healthy gut environment supports a healthy immune system, lowers cholesterol and balances out blood sugar. So the take away here is to make sure to get enough of both probiotics and Prebiotics.

Dr Praeger's Spinach Littles

These are just yummy! I don't have small children in the house, but I buy these all the time for myself. They taste like tater tots, but with the added benefit of spinach. Gluten and corn free, of course. They also make ones that are made with kale instead of spinach.

What I Eat; Thai Green Curry Sauce

I have been using this sauce for quite a while now and absolutely love it! It's sweet, tangy and spicy all rolled into one. Great for leftovers, especially if they are a bit dry. Today I used it on my leftover tofu. Please note, it is not vegetarian. It does contain fish.

I got this at Whole Foods. While it was pretty expensive, around 8 dollars for a jar, you only use a little bit. A small amount goes a long way, so it contains several servings per jar.

Corn and Corn Derivatives

In order to keep my Crohn's from flaring, I eat a corn free and gluten free diet. By following this diet, I keep myself from flaring and stay healthy.

It's really important that I avoid all sources of corn, but corn can be found everywhere! Foods like corn itself, corn flakes, corn meal, corn starch... basically anything with the word 'corn' in it. But corn comes in many different forms as derivatives, and most can be difficult to recognize.

Below are some of the most common foods containing corn that most people would not consider:

• Baking powder (mixed with corn starch)
• Distilled white vinegar
• Grits
• Hominy
• Ketchup (vinegar and corn syrup)
• Maize
• Marshmallows (corn syrup)
• Mayonnaise (vinegar and corn syrup)
• Mustard (vinegar)
• Pickles (vinegar)
• Powdered sugar (mixed with corn starch)
• Relish (vinegar)
• Pepsi (corn syrup)
• Zein

Below are some of the most common corn derivatives I avoid in order to stay in remission:

• Corn meal
• Corn starch
• Corn syrup
• Maltodextrin (can be a derivative of corn and/or gluten)
• Modified food starch (often modified with corn starch)
• MSG
• Sorbitol
• Splenda
• Xanthan gum

For some of these, substitutions can be found. Sometimes I can find condiments that use real sugar and apple cider vinegar instead of corn syrup and white distilled vinegar. I have had to become a label reader.

Sometimes, I can find substitutions for some of the foods I love that contain corn. Some condiments are made with real sugar instead of corn syrup. Other vinegars, such as apple cider vinegar are safe for me to eat and sometimes products will use this instead of distilled white vinegar. At this point in time, I have become an expert at label reading.

I use powdered sugar in some of my baking, but I buy Wholesome Sweeteners Organic Powdered Sugar. This brand  is great because it is mixed with tapioca starch instead of corn starch and taste just as good.

For baking powder I use Featherweight brand where they use potato starch.

I like to drink Pepsi Cola Throwback, made with real sugar instead of high fructose corn syrup. I also drink seltzer water with a little lemon or lime in it.

For pancakes and french toast, I use %100 real maple syrup. It's important for me to avoid commercial brands which usually add corn syrup.

I also like to use Dandies Original Vanilla Marshmallows - Vegan. These use real sugar instead of corn syrup.

Sugar substitutes, such as aspartame, are also derived from corn. Personally, I prefer to eat real sugar in moderation instead of taking a chance with artificial sweeteners. Please note: diabetics still need to watch their sugar intake and I am not advocating eating sugar for them. These decisions should be made with a doctor.

I have to be very careful in the gluten free section of my grocery store. Gluten free does not mean corn free and I have to avoid both gluten and corn. Unfortunately, a lot of gluten free products will contain corn to make them more tasty. Always read the labels!!! There are still plenty of gluten free products available that are also corn free.

What I Eat: Barramundi

Last night we had delicious Barramundi fish. With fish, I don't add any sort of breading unless I'm sure it is gluten-free. Instead, I like to use lots of seasonings, including garlic powder, onion powder and paprika. I grilled it in the pan for about 10 minutes and flipped it half-way through.

I had a side of roasted broccoli and potatoes, mixed with some olive oil, salt, and pepper. I roasted them in the oven (425 F) for 20-25 minutes.

I always try to add lots of fresh fruits and veggies to my diet, so I had my fish with a side salad of leafy greens, apples, and peppers. Most dressings aren't good for my diet because they usually contain distilled white vinegar (which is derived from corn). To substitute, I love to use a combination of lemon juice and olive oil for a fresh taste!

[As a side note, distilled white vinegar is the ONLY type of vinegar that flares me. Apple cider, balsamic, white wine, and rice vinegar have never caused me to flare.]