What is Gluten-Free, anyway?

 I did some research on this whole Gluten-Free fad because a lot of people have asked me about it and I'm a little curious myself. 

So..here is my information to you :)

 

What is it!?

Gluten is a GLUE-y protein, or sticky substance, that is found in many wheat products that makes it chewy.

Gluten takes part in the digestion process in our intestines, which is why Gluten-Free diets are so important to those diagnosed with Celiacs Disease. People with Celiacs Disease experience effects from Gluten such as diarrhea, abdominal pain, bloating, and symptoms of Irritable Bowel Syndrome. The protein that Gluten contains attacks the small intestine and causes damage to the tiny villi that absorbs nutrients.

BECAUSE OF THIS…Gluten-Free diets lack many nutrients, vitamins, and fiber. Not because of the absence of Gluten itself, but of the foods Gluten is found in. The foods such as wheat, rye, and barley are the providers of nutrients that our bodies need.

WHO DOES GLUTEN-FREE BENEFIT?

            Well... only people diagnosed with Celiacs Disease. If people without this disease want to go COMPLETELY gluten-free it could be potentially dangerous because of the lack of nutrients, high calories, and some contains high saturated fat and cholesterol.

Many healthy and delicious foods are naturally gluten-free:

    Beans, seeds, nuts in their natural, unprocessed form

    Fresh eggs

    Fresh meats, fish and poultry (not breaded, batter-coated or marinated)

    Fruits and vegetables

    Most dairy products

   Quinoa

Avoid

    Beer

    Breads

    Cakes and pies

    Candies

    Cereals

    Cookies and crackers

    French fries

    Gravy

    Pastas

    Salad dressings

    Sauces, including soy sauce, or veggies in sauces

    Seasoned foods, such as chips, rice, boxed meals

    Soups

RECIPES
If you find the right ingredients, it is quite easy to turn a regular meal gluten-free.

 Bobs Red Mill is a great brand that provides many gluten-free ingredients such as pizza crusts, biscuit mixes,  bread mixes, flour, brownie mix, cake mix, pancake mix, cookie mix, and mannnnyyyyyy more. You can find Bobs Red Mill ingredients at pretty much any grocery store, especially Jewel Osco. 

Kikkoman also provides Gluten-Free soy sauce and teriyaki sauce which can also be found at almost any grocery store, I've seen it as Jewel also

Pancakes

- 1/4 cup Bobs Red Mill Gluten-Free Flour

- 1/2 tsp. baking soda

- 1 flax egg (1 tbsp flax + 3 tbsp warm water)

- 1 tsp. vanilla

- 1/2 tsp cinnamon

- 1/3 cup almond milk

Heat a skillet to medium heat and spray with cooking spray. Use 1/4 measuring cup and pour 4 equal sized pancakes onto the skillet. Once your pancakes begin to set and bubble, flip and continue to cook other side

Black Bean Brownies

- 1 can black beans

- 3 eggs

- 3 tbsp vegetable oil

- 1/4 cup cacao powder

- 1 pinch salt

- 1 teaspoon vanilla extract

- 3/4 cup white sugar

Preheat oven to 350. Lightly grease 8x8 baking dish. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, sugar and blend until smooth (Sprinkle chocolate chips over top if you'd like). Pour into dish and bake until edges start to pull away from the pan, rougly 30 minutes. 

A fellow blogger Gluten Free Goddess has some great gluten-free recipes, check her out!