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AUGUST 2005 - NEWSLETTER #5 |
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| This
is the fifth in a series of occasional DietNet newsletters. [Click
here for printable version. Read previous newsletters : No
1, No 2, No
3, No 4]
Further to last newsletter’s info on fats – here’s a new website with information about cholesterol and it’s vital role in health: www.cholesterol-and-health.com/ Topics in this newsletter:
There is growing public awareness of food intolerances, and allergies in general. But the scope of symptoms and disorders that can be caused by food intolerances is still largely misunderstood. Many people remain undiagnosed and suffer unnecessarily. I want to give you an overview of some of the new knowledge and to enable you to have a better idea whether you or someone you know might be affected. So I’ve written a new article for covering food intolerances. Although there are many foods (and other substances) that we can be sensitive too, gluten is possibly the most common and the most under-diagnosed. It can also lead to other sensitivities. So I’ve focused mostly on gluten, though most of what is discussed is applicable to other foods as well. The article is too long for this newsletter, but you can read it in full here. To give you a bit of a taster of the article, here are some of the many symptoms that have been associated with gluten intolerance and that may be a sign you’re affected.
The article also covers:
For help, if you need to change to gluten free eating, there's also a new page on Avoiding Gluten First of all, this is not a whole food recipe, it’s a gluten free (GF) version of a high carb, refined white bread. It’s a transition recipe for anyone who has decided to bite the bullet and go gluten free, but hasn’t a clue where to start. Or you might have kids who need easing into a new way of eating. To make it even easier to get started, this particular recipe uses a bread mix, and a breadmaker. (On the bag, there are also instructions for making the bread without a breadmaker.) It’s made from Simple GF Bread Mix, made by Healtheries, which is based on a three flour mix and guar gum. You should be able to get it in any supermarket, but if you can’t, email me for how to make up your own bread mix. I’ve adapted the amounts for my breadmaker. The recipe on the pack calls for oil, and I’ve tried out a few different types. The best texture comes from melted butter or melted palm oil (the white shortening, not the red palm oil), available from Commonsense Organics.
Put it all in the breadmaker in the order specified for your machine. I use the Rapid Bake setting. After it’s kneaded for a few minutes, scrape down the sides with a plastic spatula and make sure everything is mixed in. If it seems too dry add a tiny bit more water. It should be thick and doughlike, but not dry. The first day you make it, it will be a lovely textured bread suitable for making sandwiches. But by the next day, it is usually a bit dry and crumbly. So what you don’t eat the first day, slice and freeze. Once you’ve made it a few times and got the hang of what the texture should be like, you can start playing with variations, adding more water if needed. Then you can start mixing and matching the variations.
Gluten-free Carrot cake muffins Mix together in a big bowl:
Beat together in a blender or food processor:
Pour into the big bowl along with:
Mix it all up. It should be a quite thick batter. Add some more ground almonds or arrowroot if needed. Spoon into 12 lined muffin pans and bake at 175C (350F) for about 20 minutes, till an inserted skewer is clean. Optional cream cheese topping: Beat together till smooth:
"Simple” have other products in their range, including pasta and a baking mix. I haven’t tested the baking mix, but try the recipes on the pack first, before experimenting with your usual recipes. Other GF products are becoming more commonly available in supermarkets (I'm told San Reno GF spagetti is just like the "real" thing), but health food shops usually have a wider range. Here are some of them:
Pandoro, with outlets in Wellington and Auckland, have a Rye and Rice sourdough bread, fermented for 18 hours. Suitable for people who are wheat free, but not suitable for most people who are gluten intolerant. Brumby’s also offer a GF loaf, but it is made with soy. Many commercial
GF products are pretty much like any other processed food –
best eaten only occasionally, due to high levels of refined carbs,
sugars and sometimes dodgy oils. For a good source of whole food
recipes, check out the Yahoo group http://health.groups.yahoo.com/group/GFCFNN/
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