Sometimes we can be so lured into buying something gluten-free that we forget we are still buying crisps, muffins and other snack foods we don't need. These products often contain high amounts of sugar as well as inflammatory seed oils – like canola oil. You'll also often find emulsifiers in crisps or bread to extend its shelf life. But these additives act like a detergent on gut microbes reducing diversity.
As a nutritional therapist, I always encourage clients to read labels – you want the list of ingredients to be as short as possible and only contain words you understand. It might be that organic sourdough ends up being the better choice than additive-filled gluten-free bread. Also, think about real food options; rather than going for a store-bought gluten-free muffin, why not have a boiled egg instead? Or some coconut yoghurt and a banana?
When it comes to carbs the best naturally gluten-free options include:
When I'm working with a client to help them transition to a gluten-free diet I provide a resources sheet with a list of the best gluten-free bread, pasta, gluten-free sauces, dips and mayonnaise – and where to find them.
I also share quick easy recipes – sometimes with literally 2 ingredients – that clients can quickly whip up for breakfast or lunch boxes.
Bring a pot of water to a boil and add the buckwheat noodles – cook for approximately 5-6 minutes.
Meanwhile, sauté 125 grams of mushrooms [peeled and sliced] and several stalks of tender-stem broccoli in a little coconut oil with a small piece of chopped ginger.
Season with 1 tsp tamari, 1 tsp of sesame oil and a sprinkle of sesame seeds.
Serve the mushrooms and greens on top of the noodles.