Supplements: Slippery Elm

 Slippery elm comes from the bark of the slippery elm tree. Historically it was used by Native Americans to soothe sores, burns and skin ulcers. It is also known as a treatment for sore throat. When combined with water it forms a soothing mucilage that can calm the intestinal track by coating it with the gel like herb.

I take slippery elm on an empty stomach with a full glass of water. Slippery elm will  absorb the water and push this soothing gel through the intestines. So its great for constipation. It should not be taken with medicines as it can reduce their effectiveness. This is useful when flaring and not meant as a preventative.

Caution: There may be a possible allergic reaction for those allergic to elm pollen or peach.

When I do take it, which is rare these days, I take two capsules with a full glass of water 2 or 3 times a day on an empty stomach. This of course is in addition to my strict diet. 

Caution: Do not take if pregnant.

Amaranth

 Amaranth is a naturally gluten free grain. Amaranth is a tiny seed, similar to quinoa and packed with nutrition. Amaranth is particularly high in protein, fiber, iron, manganese and magnesium. It's said to have antioxidant and anti-inflammatory properties as well. In some studies it was also shown to lower cholesterol and help control weight. 

Amaranth can be ground into a flour or cooked whole. It can even be popped like popcorn.

I recently tweaked my favorite banana bread recipe for an Amaranth cook book. Here it is:

Ingredients:
2 very ripe bananas
2 eggs, beaten
3/4 cup milk (or milk substitute) 
1 tsp vanilla 
1/2 cup applesauce 

3/4 cup brown sugar 
1 Tablespoon coconut oil  melted
3/4 cup Amaranth flour 
1/4 cup ground flax seed 
1/4 cup almond flour 
1/4 cup gluten free raw rolled oats 
1/2 cup rice flour 
2 tsp baking powder (featherweight) 
1/2 tsp salt 
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, coconut oil, 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.

Making Substitutions: mayonnaise

 With warmer weather coming soon it makes me think of cookouts and coleslaw. Yum except I can't eat traditional coleslaw dressing without it leading to a flare. 

To avoid flaring, I avoid all gluten and corn, as well as all derivatives of corn and gluten. Unfortunately this includes white distilled vinegar, found in regular mayonnaise. White vinegar is a derivative of corn. Mayonnaise may also contain corn syrup, another derivative of corn.

Fortunately for me I have Vegenaise. It's a mayonnaise made with regular sugar and apple cider vinegar. To me it tastes exactly the same.

Bonus: Here's how I made my coleslaw with dressing last night:

3 cups cabbage and carrots (shredded or rough chopped)(or try other veggies like green onion and broccoli)

1/3 cup Vegenaise

2 Tablespoon apple cider vinegar

1 Tablespoon sugar

salt and pepper to taste

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

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