How to Start a Gluten Free Diet

Stage One of the Gluten Free Diet ….an excerpt with recipes from the book
Health & Nutrition © by Trina Astor-Stewart
 

Gluten Free STAGE ONE Diet- FROM 2 WEEKS TO 1 MONTH (or longer depending on the severity of your digestion problems) If you are newly diagnosed, or are trying a gluten free diet to see if your health problems may be caused by gluten intolerance here is how to start your diet effectively. Many people go on a gluten free diet, only to be either discouraged or still have unexplained symptoms. Stating right, as they say, it half done. Be kind to yourself, this is not a deprivation diet, it can lead you into a new healthier (for you) way of eating!

Stage ‘One’ of the Gluten Free Diet  If you are newly diagnosed or aware that gluten is what is causing your ‘malaise’ you can now start to eliminate it from your diet. This time brings with it all the first emotions you may have to deal with. Try and do things that keep your spirits up as you gently let your body heal itself. You may have to go back and forth between Stage 1 and 2 for awhile longer if your symptoms have not decreased as it does take 6 months for more healing to take place.

In the first stages of the diet you need to stay with simple foods. If you have someone in your family who is caring for you, this time can be much simpler. However, many of us are on our own. Even if we are surrounded by family and friends, we may actually be alone in our diet as others have no idea how you can be affected by such a thing.

I remember gently telling an aunt that her problem might be wheat. Being a sweet soul filled with faith in God, she replied, “But how can ‘the staff of life’ be harmful?” Finally on eliminating it though, her pains ceased. And the best part was she didn’t need to give up her ‘faith’ that had carried her through so much.

Even now when I am out and have to explain that I can’t eat anything with gluten in it, the first response is, “what happens when you do?” To which I have to reply, that no one will see an immediate reaction but me. I won’t keel over immediately; no it is just slow and silent.

If you find that more and more foods make you feel unwell, it may be because of the gluten, not because of all ther other foods. I know people who could not tolerate many foods, from corn to nuts, beans, other gf grains and many other things until they were free of gluten and had stuck with their diet gf for 6 months or more. Once the digestive system had a chance to heal, they could eat more foods they thought they could not tolerate before. Everyone has to pay attention to how their body feels and take responsiblity for themselves.

Sometimes a food is naturally gluten free but is processed with wheat or on the same equipment as other gluten containing foods. If you are still getting adverse reactions after a gf diet, perhaps you are eating foods that have been cross contaminated. Often people who do not suffer from this think, oh only a little won't hurt, it is all in their minds. But a little does affect us. Look for Dedicated Gluten Free Facility on packaging.

WHAT DO I DO FIRST?

1. Clean out your kitchen (your whole home). Remove any food or snacks that have gluten containing foods. You don’t want to waste, so donate anything unopened to a food bank. If there are others in your home who eat wheat/gluten, enlist their support. If you were allergic to peanuts your loved ones would make changes to help you! This is really important too. 

Well, now I don’t want to be mean, but everything needs to be kept separate. Including cooking surfaces, implements, anything that could cause cross contamination of your foods.

No wooden spoons unless you have a dedicated kitchen. Watch the jam jars, no double dipping.

There are plenty of avenues for other family members to indulge themselves out of your sight. Unfortunately, gluten containing foods, to those of us that are intolerant to it, can seem like an addiction. Unfortunately some of us, on feeling better can convince ourselves that ‘just a little’ won’t hurt. And if the ‘hungries’ strike, and something else is around, well, let me tell you it is just hard!

I know of a woman who told me she just got so hungry she trained her body to be able to eat wheat again. Well the poor thing could hardly be said to be living. She was, but in the basement of her true potential, she was depressed most of the time. There are over 300 different symptoms of gluten intolerance or celiac disease. In my opinion, if someone has a long standing illness that can't be explained or helped seemingly, often it is gluten. You can feel remarkably better within a short couple of weeks on this diet, but for all your symptoms to go away it takes time. Be patient with yourself.

In later stages of the diet, you will be better able to resist. You will be able to eat out at buffets with other people and see and smell the gluten containing foods and resist them. You will always have to assure that what you are eating is gluten free though. This is a life long diet, you want to get to Stage 3 where you can eat anything as long as it is gluten free. In the beginning stages of denial, it may not be that easy. Be good to yourself!

WHAT TO DO NEXT

2. Give away, box up or otherwise dispose of old toasters etc. Anything used for preparing gluten containing foods that cannot be completely cleaned through sterilizing. Give your kitchen an extreme clean. Pretend you are moving. Wash all utensils and containers and immerse in 3 rinses of boiling hot water. Clean out the entire refrigerator, freezer and all your kitchen cupboards. Make sure you have some gluten free snacks on hand to give you the energy! Enlist a friends help if you are too weak to do this.

3. Now go shopping for the right foods. You won’t need a new toaster yet, but a good toaster oven is most useful.

Keep Positive…here are some recipes and food suggestions.

CURL UP ON THE COUCH WITH A WARM BOWL OF TAPIOCA PUDDING AND FRESH FRUIT. WATCH A FUNNY MOVIE. FAILING THAT ...FIND SOMEONE TO TICKLE YOU SILLY! THEN WATCH THE FUNNY MOVIE TOGETHER.

Hey, other people like Tapioca pudding and fresh fruit too, share some huh.

Stage 1 also eliminates any other foods that sometimes cause sensitivities.

No milk, no eggs, no nuts, no soy, no beans & (yeast free at first).

Eat as many fresh seasonal foods that are naturally gluten free.
Sweet potatoes are awesome.
Unprocessed meats. If you are having digestion distress, you may want to have a few days of just fruits and vegetables. If you are trying to gain weight eat snacks often. Remember this is not a deprivation diet. If you are overweight, eat small meals, and don't be concerned until you have eliminated gluten for at least a month.

Many people gain weight at first on a gf diet. This is because of two reasons. 1st many prepared gluten free mixes and foods contain more sugars and fats in order to make them taste better. Avoid these or limit your intake. 2nd, your body, whether skinny or fat if you are gluten intolerant has been starving. As soon as you feed it wholesome nourishing food it wants to hang on to it all. You will level out as you heal.

GROCERY LIST:
Plenty of fresh fruits and vegetables. If you are sensitive to mold or yeast infections make sure all your fruits and vegetables are gently cooked before eating. (Plain uncooked rice, white or brown, whichever you prefer. (rice is one of the easiest foods to digest) Some people cannot tolerate Brown Rice due to a larger mold spore count.

Tapioca pearls, flax seed, a pure fruit jam,
a natural sugar substitute if you are diabetic
Fresh Jamaican ginger root
Butter and/or olive oil and grape seed oil for salads,
(sugar, a little can go a long way), honey, maple syrup or substitute
Agave Syrup is often recommended, make sure it is pure, sometimes it is cut with corn syrup. This is not recommended for diabetics.

Have some treats ...see recipes here.

LEMON TAPIOCA PUDDING WITH FRESH FRUIT

Soak Tapioca pearls overnight ( read the package, some don’t require this step) and then drain.
Place first four ingredients in a sauce pan. Bring to a boil then slowly simmer the tapioca for about 10 minutes, before adding lemon.

Ingredients:
1/2 cup small pearl non instant, tapioca
3 cups water
1/4 teaspoon salt
1/2 cup of sugar (substitute honey or diabetic substitute, see food list)
Blend in
Juice of 1 lemon
zest or grated rind of 1 lemon
Let cool till lukewarm and then enjoy topped with fresh fruit slices.

Gluten Free: EASY PAN BISCUITS

Only minutes to make a nice breakfast or tea time snack.

In a coffee grinder place 2 tablespoons flax seed (light/golden) and grind until smooth. Add a teaspoon Chia Seeds too (optional)

Place above mixture in 1 cup cold water,
stir and gently heat until mixture is somewhat thickened. No need to boil.
(Later when you are eating eggs, you can substitute 2 whole eggs for the flax if you like)

In mixing bowl place
2 cups Astoria Mills All Purpose Mix # 1
1/2 teaspoon Xanthan Gum (optional)
1/4 teaspoon salt (or add a spice mix)
Blend,
add 1/2 cup cold water
1 tablespoon sunflower oil (good vegetable oil is fine)
1 1/2 tablespoon baking powder
and all of the flax seed mixture

Blend by hand until thick, then turn out onto counter top. Knead into a long roll. Cut in slices and place in a dry pan on low heat, cover with a lid for first part of cooking. Turn over when slightly brown on the underneath, cook on the other side until done. Slice and eat plain, with butter, honey or your favorite fruit preserve. Just make as many as you want to eat as they are best eaten fresh as they harden a bit when cold. You can refrigerate the dough and cook them as needed. The uncooked dough will keep for a couple of days in the fridge.
TWO MORE THINGS YOU CAN DO WITH THE EASY ‘PAN BISCUIT DOUGH’:

Gluten Free: CRAZY BREAD STICKS

Shape dough into long fingers. Gently fry in a small amount of olive oil. When lightly brown and crispy, sprinkle with salt and for a delicious bread stick.

Later when you want to introduce dairy you can also mix bits of cheese into the dough to make easy cheesy bread sticks. Or also add some fresh or dried herbs to the dough, for extra good taste.

Gluten Free: EASY DUMPLINGS FOR SOUP

Drop spoonfuls of Easy biscuit dough into softly boiling soup broth and they make wonderful dumplings.

Gluten Free: EASY CHICKEN SOUP WITH DUMPLINGS

In a stew pot of cold water add
4 freshly washed chicken legs
1 whole peeled onion
2 whole carrots
2 stalks celery
2 cloves garlic
1/4 teaspoon salt
1/8th teaspoon pepper
Simmer until carrots are soft and chicken is done. About 5 minutes before serving, drop in tea-spoon fulls of easy biscuit dough. They will sink to the bottom. Stir, when they float to the top they are done.
Serve soup with a dash of nutmeg and a squirt of lemon juice.

Gluten Free: MEXICAN FLOUR TORTILLAS

Eat as is, with a nice cup of hot coffee, or use as a base for Tortillas. Really good as a quick lunch. Dip then into HUMMUS, made from chickpeas. Together they make a complete protein.

In a bowl mix together well,
1 cup of Astoria Mills All Purpose Mix #1
1 teaspoon baking powder
¼ teaspoon salt
1 teaspoon Xanthan Gum
Add and mix again slightly ,
2 tablespoons sunflower seed oil
Add 1/2 cup lukewarm water
Stir and knead into a ball. Let dough sit for a few minutes if you have time.
Cut dough in four quarters and make a round ball out of each one.

Using a small rolling pin, roll dough out into a circle as thin as possible, about 1/8th inch thick. The edges seem to go a bit raggedy at the edges, but hey they taste good and they are fast to make.

Place each ‘Flour Tortilla’, one at a time, in a pre-heated (dry - no oil needed.) non-stick skillet or iron fry pan on medium heat. Cook for about 3 to 4 minutes per side or until done. Just cook till soft, and they remain pliable, - cook more and they are crispy. A faint bit of browning happens, but they remain pretty white, even when done. This recipe makes four tortillas, but you may want to increase the recipe if there is more than one of you!

Best eaten fresh, you can make ahead and freeze between layers of waxed paper and cook as needed.
BREAKFAST

Start your day right with a good nutritious breakfast.

BREAKFAST ON THE RUN
Hot water, fresh juice, coffee or tea as you like it.
Fresh fruit such as a banana, an apple or orange.
A porridge made with Red Quinoa (cook like oatmeal) is also good. Grind up brown or white rice and make a porridge. Rice Congee is a satisfying dish. This can be made ahead and heated quickly when you are on the run. Add to main dishes as well for additional nutrition.

EASY CONTINENTAL BREAKFAST

2 or 3 Easy Pan Biscuits with butter and honey or fruit preserves. Accompanied with either hot water, fresh juice, coffee or tea as you like it. (make the dough ahead and keep for a day or two in fridge, cook as needed)

MAPLE -RICE PUDDING COMPOTE WITH DRIED FRUIT

PROTEIN BREAKFAST
Steamed Chicken Breast Breakfast, with Easy Pan Biscuits.

BROWN RICE PORRIDGE
(You can make it with white rice if you are not able to tolerate brown rice or you just prefer white -
In a coffee grinder, place 5 tablespoons brown rice. Grind till gritty, not necessarily like flour.
Place in 2 cups of cold water, with a pinch of salt.
Cook slowly until rice is cooked.
Sprinkle with ground flax seeds and Maple Syrup
 

MAPLE -RICE PUDDING COMPOTE WITH DRIED FRUIT

Make this ahead the night before so all you have to do is eat it in the morning for breakfast. Oh, and it is ok to have it warm as a snack just before you go to bed ... ummm and you thought you would starve on a gluten free diet ... not a chance!

Rinse 1 cup brown rice in cold water.
Place in a sauce pan with 3 cups of cold water.
Add 1/4 cup raisins
1/2 cup dried apricots
Slowly bring to a boil and then cover and turn down to simmer.
When rice is tender add
3 tablespoons Maple Syrup
Dash cinnamon and nutmeg
Blend and let cool.

STEAMED CHICKEN BREAST

In a casserole pan place 2 chicken breasts on top of 4 or 5 pieces of cut up celery stalks.
Add 1/2 cup cold water
1/8th teaspoon salt
1/8th teaspoon black pepper

Cover and steam chicken breast gently until done. Slice chicken breast and serve with and Easy Pan Biscuit.

ORANGE GINGER MUFFINS

4 tablespoons ground flax seed, heated in 1 cup cold water until slightly thick

or (4 eggs)
¾ cup sunflower seed oil
¾ cup sugar
4 tablespoons fresh ginger juice ( or ½ teaspoon dried ginger)
(I grate the fresh ginger on a plate, then squeeze out the juice in my hands)
½ cup frozen concentrated orange juice
Zest & juice of 1 orange (optional)
In a separate bowl, mix together well,

Mix dry ingredients in a separate bowl and blend well before adding to the wet mixture.

2 cups Astoria Mills All Purpose Mix #1
2 tablespoons psyllium husk powder ( optional)
2 tablespoons baking powder,
½ teaspoon cinnamon

Blend this together and then add

1 cup water to make a muffin batter consistency.

Blend together with a whisk, and fill paper muffin cups in muffin tin. Sprinkle each muffin with a little cinnamon sugar. (this makes a crispy fun crunchy topping)
Bake at 350F for about 35 to 40 minutes or until tester comes out clean.

TIME SAVING TIP:

If you like you can bake only what you wish to eat at one time. Freeze the rest, in a muffin tin, when frozen, wrap in plastic wrap or place in a freezer safe container. To bake frozen muffins.

Place muffins in a muffin tin, place in a cold oven and turn up to 350 F.

Bake until a tester comes out clean.

BANANA VANILLA MUFFINS

Repeat the same recipe. This time, substitute the orange juice and ginger for 1 ripe banana and add a teaspoon of pure vanilla extract.

APPLE MUFFINS

Repeat the same recipe and substitute a half cup of applesauce or 1 grated apple. Add a bit more cinnamon.

EASY POTATO SOUP

In a pot of cold water, about 5 cups, place
4 washed peeled and cubed potatoes (you can use sweet potatoes also)
1 chopped carrot
1 medium peeled onion
2 stalks celery with leaves
1/2 teaspoon salt
1/8th teaspoon black pepper
1/8th teaspoon marjoram

Cook until potatoes are soft and tender.
Without draining the hot potato water, take a hand blender and puree the soup mixture until smooth.
Serve with a dollop of butter and a garnish of chopped fresh parsley.
An Extra Touch: Saute 1 onion in olive oil, add 2 tablespoons Astoria Mills All Purpose Mix #1 to make a Roux Sauce, blend into pureed potato mixture to thicken and add taste.

Gluten Free: EASY SODA CRACKERS

Grind ½ cup blond flax seeds ( for light looking crackers) in a coffee grinder until very fine.
Mix with ¾ cup cold water in a sauce pan and gently heat until the mixture thickens, stirring occasionally. Takes about 1 minute, mixture does not need to come to a boil. Set aside.

Blend well in a separate bowl
2 cups Astoria Mills Fine Flour Mix #3
1/2 ‘scant’ teaspoon Xanthan Gum
¼ teaspoon salt
1 teaspoon baking soda
2 tablespoons sunflower seed oil
2 tablespoon honey
and all of the still slightly warm flax seed mixture. ( about ¾ cup)
1 tablespoon ground red quinoa ( optional)

Blend well and knead into a ball of dough. Place a little more, Astoria Mills Fine Flour Mix #3 mixture on a counter. Knead to make a dough that you can roll out into a thin sheet. If the mixture is too dry add a tablespoon of water at a time until workable.

Roll the dough out as thinly as you can and then cut into squares, triangles or cut out with rounds or any shape you like. Place crackers on a parchment paper lined baking sheet and prick each cracker 2 or 3 times with a fork.
Bake in a pre-heated 350 F oven until crackers are puffy and the edges are nicely browned. About 10 minutes. Sprinkle with sea salt.
I’m smiling here ... if they last long enough, keep them in a tightly closed container for up to a week.

SNACK SUGGESTIONS

Here are a few more things you can have ready for snacks:

Small boiled new potatoes in the skins
Small baked or boiled sweet potato
Steamed chicken breast pieces
Green beans steamed al dente.
Dates, figs, dried fruits.
Orange Ginger Muffins
Quick Mexican Flour Tortillas or
Pan Biscuits
 

READY TO EAT Snacks

Reese’s Pieces are gluten free
Potato chips (read labels some are dusted with wheat flour)
Store bought gluten free cookies
Plain Rice Cakes
‘Ensure’ is also gluten free if you are having trouble keeping weight on.

EATING OUT SUGGESTIONS

Find restaurants in your area that cater to the gluten free market.

Menu suggestions when you are eating out:
Plain baked potato (with butter or substitute)
Steak & veggies
Fries you need to check to see if they are gf. Passing a French fry truck, (check - no wheat batter in the oil) order some fries, just use the plain vinegar. Malt vinegar has gluten.
Be careful of any ‘sauces’.
BBQ Chicken, (plain, no seasoning)
Steamed or grilled fish & Vegetables
Fruit cup for dessert.

MILK FREE RICE PUDDING

Cook
1 cup white rice in
2 cups cold water
1 cup (canned coconut milk)
2 tablespoons honey
dash salt
1/4 cup raisins
When done, sprinkle with a bit of cinnamon and nutmeg.

REMEDIES

Here are a few remedies, or things that can help sooth your tummy, and also help you get over any flare-ups.

At this point in the Gluten Free Diet you determine where you are individually.

Still feeling sensitive to milk, try goats milk and goats milk cheese, great calcium and taste.

How are you feeling? If you have been gluten free for only 2 weeks, you may be feeling much better, or only marginally better. That is the tough part, but you must persevere.

Apparently it takes about six months for the small intestine to heal. How you are feeling depends on how damaged your system was to start with.

From personal experience, you are still probably wondering how you are going to cope and really enjoy life again. Be patient there is light at the end of the tunnel. Just persevere and just don’t cheat and set yourself back by eating gluten containing foods.

Stage Two is a positive step forward!
 

Here is where you introduce other foods into your diet, like eggs, milk, cheese, nuts, beans, yeast breads, gluten free whole grains such as buckwheat etc. a little at a time to see how you feel. If your system was not too damaged you may be able to eat all these without a reaction. If however you are still more sensitive, you may want to limit these foods for a while longer ...You be the judge, trust your ‘gut’ as they say! Know exactly what you are eating so that you know what affects you in an adverse way. It helps to eat some of the new foods separately to make sure they agree with you.

Stage Two is where you vary your diet between the Stage One and Stage Three Recipes and see what agrees with you or not, while still concentrating on taking it easy on yourself and giving yourself time to heal. Add small amounts of different foods at a time while your body is in healing stage.

You may have to use the Stage One guidelines for up to six months, but as you see it does not have to be hard. Rather, try and use gluten free treats only. If you feel deprived you may cheat. It was very hard for me to resist some of the things I wanted to eat in the beginning. The only way I could talk myself into not having the offending food was to say to myself, I can make that at home. Which is why you can now benefit from the 100’s or recipes I have developed over the years and the Astoria Mills Enriched gluten free cooking and baking system of mixes that allow you to have all your favorite foods again. Remember now you are gluten free!

Just before we go on to Stage Three Recipes
Here are a few tips and home remedies to help you deal with some of those, ‘unmentionable symptoms’ and help you heal naturally.

TAPIOCA TEA
Tapioca also has soothing properties for the intestines, hence Tapioca Tea, relieves symptoms of diarrhea and calms the digestive tract.

CASSAVA /TAPIOCA TEA
Is said to relieve symptoms of diarrhea & irritable bowls.
Place 1 teaspoon of Cassava (Tapioca) Flour in a large coffee mug
Blend with a small amount of cold water to dissolve
Add boiling water and stir.

You can also use hot peppermint tea instead of water to give it a little taste. Sweeten with a little sugar, honey or maple syrup. I like a bit of molasses, this adds some needed iron or a little fresh juice of ginger, which I find helps calm irritation in the bowels and relieves pain.
Drink as a tea several times a day until condition improves.

TAPIOCA & GINGER TEA
Flavor Tapioca Tea with a little freshly squeezed ginger root for a very soothing concoction.

Treacle TEA -Boost your iron and have a hot soothing drink at the same time. Just put a teaspoonful of Blackstrap Molasses in a cupful of hot steaming water and sip. Delicious with an Easy Batter Bread Biscuit.

FIBER DIGEST DRINK
Put a teaspoonful of Chia Seeds in a glass of cold water. Let them sit for an hour or so until jelly like balls form. Easy to take plain or with a little juice. A good nourishing fiber drink. See Chia Seed in the Gluten Free Digest at the end of this book.

Flax Seed Tonic
Soak whole flax seeds in boiling water. Let cool, strain and drink the liquid. A healing tonic for the digestive tract as well as adding nutrition.

PEPPERMINT TEA

An age old remedy for settling the stomach.
Peppermint leaves infused in boiling water for about 5 minutes. There are commercially available tea bags. You can also get Essence of Peppermint from the druggist. Also a little fresh ginger juice rubbed on the tummy is a good abdominal soother.

TIP: Remember, you need more vitamins especially in the beginning when you are building yourself back up. Find a good gluten free vitamin and mineral supplement. Astoria Mills Enrichment formula was developed especially for those on a gluten free diet using the latest research available. 

GINGER BEER
Now this is especially good for sipping on a hot night. A soothing ice drink with a hot flash of flavor and a top note of a floral bouquet!

Wash and cut up, no need to peel, several pieces of Jamaican ginger root. Place in a large glass mason jar and add
1/2 teaspoon cinnamon and
1/2 teaspoon nutmeg.
1 tablespoon sugar or honey
Fill jar to the top with boiling water. Cover and let sit at room temperature for 2 days.
Strain and chill.

Serve in a wine glass over ice cubes with a side garnish of freshly cut lime.
If you would like to actually have an alcoholic version, called, ‘happy juice’ just add a little gin.

It is really good added to ginger ale!

FRESH GINGER TEA

Grate about an inch of fresh Jamaican ginger root, squeeze the juice from the pulp in your hand in to a cup and add hot water and a spoonful of sugar. Good sipping.
Ginger, is a natural pain reliever and soothes the stomach and bowels.

TIP: Add a tablespoonful of ground flax seeds to yogurt with added acidophilus, in the mornings to aid digestion. A little fruit added helps too.

HEAL THE GUT -WITH EACH MEAL TAKE ONE PROBIOTICS COMPLEX (strong acidophilus) AND ONE L-GLUTAMINE tablet (an amino acid which acts as a catalyst helping you absorb nutrients and brings oxygen to the brain

When you’re down in the dumps
And feeling sad,
Maybe you’ve been glutened bad?
Take steps to feel better,
No sense being mad.
Make yourself a cuppa ginger tea
And soon you’ll be alright ...you’ll see!
Things that help you on your gluten free journey.

1. Take a whole bunch of funny stories and digest them fully.
2. Crush up cartons of laughter and stir with other people.
3. Go for a walk in the moonlight
4. Have a cat sit on your lap
5. Read a book to a child
6. Give someone you love a big hug.
7. Bake some gluten free cookies
8. Help yourself feel better if you have been glutened accidentally, drink ginger tea, eat home made yogurt with added Acidophilus.

HOMEMADE COUGH SYRUP

This is an old remedy that really works, especially on a stubborn hacking cough. It is easy to make fresh or have some on hand.

3 large onions, Peeled and cut into rings
1 cup brown sugar
1 tablespoon oregano leaves (optional)

Place all in a sauce pan and slowly simmer for about an hour until the onions are cooked through and the juices are browned.
Strain the juice, discard the onions and store in a glass jar. Take a teaspoonful at a time to sooth a cough.
 

QUICK ....CHOCOLATE CHIP COOKIES TO THE RESCUE!

In an electric mixer bowl, cream together until fluffy,
1 cup butter
3/4 cup sugar
3/4 cup brown sugar
1 tsp. vanilla extract
3 eggs
Pinch of salt

In a separate bowl mix together:
1½ cups Astoria Mills
PASTRY FLOUR Mix #2
1 cup Astoria Mills All Purpose Flour Mix #1
½ scant teaspoon Xanthan Gum
1 teaspoon baking powder
Turn mixer to low and gently fold in the above ingredients. Turn mixer off and fold in chocolate by hand.

2 cups gf chocolate chips or chunks

(You can make your own with good quality, pure dark chocolate.)

Spoon onto a well greased baking sheet or one lined with parchment paper. Leave room to spread, flatten each cookie with the tines of a fork.

Bake in a 375 F oven for about 10 -12 minutes until just turning golden.
Makes about 2 dozen cookies. If you have any left, store in a tightly closed container.

Guaranteed to make everything better!
 

SWEET POTATO & HAM SOUP

A thick hearty soup, guaranteed to warm you through and through! This is an easy to make soup, just think of the ‘Stone Soup’ story, a good way to clean out our fridge, just throw everything in a stew pot. Then do other things, play with the kids, read a book, fiddle with chores, dinner will be ready when you are! The basis of the soup is a left over ham bone. The good old fashioned kind that has not had added gluten. You could use fresh chicken legs if you prefer. Always buy ‘bone-in’ ham, as often ham that has been taken off the bone is bound with wheat starch as a glue.

Step one: Put the ham bone in a pot of cold water, you left a little meat on it after that ham dinner I hope?

Step two: wash, peel and generally prepare:
2 whole red onions
2 whole sweet potatoes, (skins on )
4 carrots
2 cloves garlic
1 celery stalk
2 or 3 green onions

Step three: Add 1/2 teaspoon of coarsely ground black pepper (no need for salt, the ham has enough already)

Step four: Simmer on the stove until sweet potatoes and carrots are nice and soft and ham is falling off the bone. You may want to just dig in and eat it like this, in chunks if you like. But if you have children like mine, who like things neat and pureed, well ....remove ham from bone, the fat, skin from sweet potato & puree with a hand blender, leave some lumps .... ummmm!

SPICY TANDOORI STYLE CHICKEN

This is a delicious and easy chicken dish, it is good hot out of the oven and will satisfy your cravings for something different, good and delicious, as well as WOW any guests you might be having over for dinner. Just don’t tell them it is gluten free until they have asked for seconds! Good cold too, and travels well in a picnic cooler. Might I say, ‘Tis finger lickin good.’

Step One: Marinate for a half hour, skins removed (or not) 6 fresh chicken legs and thighs or a combination legs thighs, breasts & wings in the following mixture.
1/2 cup of plain yogurt
1/2 teaspoon salt
1 minced clove of garlic (optional)

TANDOORI MASALA SPICE BLEND

1/4 teaspoon black pepper
dash cayenne pepper
1/2 teaspoon powdered dry ginger
1/4 teaspoon ground Cardamom
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves
1 tablespoon paprika or ground sweet
red pepper
1/4 teaspoon curry powder
(Why not mix a whole cup of spice blend and have it on hand in a tight fitting jar, for next time. There are store bought versions, but this one comes from one of my creative moments in the kitchen! )

Step Two: Add 3 heaping tablespoons full of Astoria Mills All Purpose Mix #1
Blend & place each piece of chicken on a greased baking tray and bake at 350 F. until chicken is crispy outside; tender on the inside.

EZEKIAL OR MANNA BREAD

A delightfully nutritious bread, easy to make except that you have to sprout the sunflower seeds and/or mung beans first, or find a place where you can buy sprouted seeds.

SUNFLOWER SPROUTS - PRETTY IN A WINTER KITCHEN
WINDOW ... are easy, here you see them in a pot of soil by my kitchen window. Just nip off the sprouts and place in a sandwich, salad are use in Ezekiel Bread as needed. They have a nice sweet flavor and are wonderful to have in winter, full of nutrition. I buy sunflower seeds for human consumption by the pound. Another way I’ve found that is easy and requires no soil, is to place them on a plate on top of 3 thicknesses of paper towel. Keep watered. They only take a week or two to sprout.

1. Soak 1 cup dates in hot water.
2. Grind 1/4 cup blond flax seeds
3. Pulse in food processor with
1 cup Almonds, 1 cup pecans, 1 cup sunflower seeds, Adding, 1 cup prunes, 1/4 cup Hemp Hearts.
Add cleaned and drained sprouts last. Pulse. Scrape into a bowl, or shape desired. Refrigerate. Slice in wedges and serve.
 

Grape seed oil dressing:
Lemon juice
salt and pepper
grape seed oil
 

Breakfast
Fruit

Banana and Avocado Shake

Blend together: 1/2 Banana, 1/2 avocado with 1 cup coconut milk, 1 teaspoon ground flax and chia seeds.
-Rice Milk check this as some also contain gluten (plain, vanilla, or vanilla hazelnut)
-Soy-free earth balance

Lunch/Snacks
-Gluten-free bread without any carboxy methylcellulose
-Peanut butter (nothing added)
-Cashew Butter (nothing added)
-Turkey
-Avocado
-GF   Potato Chips
 Prepared gluten free foods, check labels.

Dinner
Vegetables
-Chicken – Saute in olive oil
You can dredge meats with  Astoria Mills All Purpose Mix #1
-Fish
-Pork chops
-Spinach
-Potatoes – Sweet Potatoes
-White Rice -Brown Rice pasta ( try making pierogis without rice see Trina’s recipes Astoria Mills Cooking and Baking System – Mix #3

Additional  - shallots, olive oil, dijon mustard (gluten-free), salt and pepper, lemon pepper, Sweets 
For additional diet tips for Irritable Bowel Syndrome or Colitis see this page.

All information is from personal experience. I am not a medical practitioner and make no claims along these lines.