Why Gluten Free?
I often recommend in a healing protocol that my clients aim for a gluten free diet, at least for the short term. Wheat can be highly inflammatory, negatively affect our immune system, and disrupt the healing process. It is said that 100% of wheat eaters have some degree of intestinal permeability. Leaky gut is found in research to play a part in forming many diseases. Read more about it on the blog here! You can also read some of the research here.
The one-two punch here is 1) cutting out a highly inflammatory food and 2) adding in highly beneficial foods. Enter gluten free grains. Many carry prebiotic fiber which helps feed the beneficial bacteria in the gut and build a healthy mucosal layer. Whereas the protein in wheat, called Zonulin, actually degrades that layer.
Try swapping wheat products like bread and pizza crust for these recipes and see how you feel! Making it yourself at home has an added benefit because you know the quality of ingredients you’re using. Even gluten free packaged foods can contain unnecessary fillers, oils, sugars, thickeners, gums, etc.
- 2 cups buckwheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon cream of tartar
- 2 tablespoons psyllium husk
- 1 teaspoon sea salt
- 2 eggs (OR 1/4 cup chia seeds + 1 cup water [let sit 15 min])
- 1/4 cup organic applesauce
- 1 cup water or almond milk
- 1/3 cup chopped walnuts, chocolate chips, or shredded coconut
- Optional toppings: 1/4 cup sunflower / pumpkin seeds or whole walnuts
Grease a loaf pan with coconut oil. Combine all ingredients, add optional topping and bake at 350 degrees for 35-45 minutes. Let cool 10 minutes before slicing and enjoy! Store in refrigerator or freezer with parchment paper; use within 10 days.
Nourishing. Versatile. Simple.
Slice, toast, and serve as a quick and easy breakfast. My favorite combos are avocado and 2 fried eggs, almond butter, berries, and hemp seeds, or ghee and sea salt. This recipe is so versatile you can use it as an open faced sandwich, BLT, or served with soup for lunch. Dare I say it might even make an excellent french toast for weekend nourishment.
Quinoa Pizza Crust
- 1 + 2/3 cup quinoa flour
- Optional: 2 teaspoons toasted quinoa
- 2 teaspoons psyllium husk
- 1/2 teaspoon baking soda + 1/4 teaspoon cream of tartar
- 1/4 teaspoon salt & pepper
- 1 cup warm water
- Optional: 1/4 teaspoon herbs of choice
- Toppings of choice: onion, bell pepper, olives, broccoli, eggplant, pineapple, chicken sausage, goat cheese, etc.
Preheat oven to 400 degrees, line baking sheet with parchment or use cast iron skillet. Whisk together all dry ingredients, stir in warm water until sticky dough forms. Transfer dough to baking sheet and use hands to spread the dough into desired shape [rectangle, circle, square], aiming for about 1/4 inch thickness. Bake for 20 minutes. Remove crust, top with tomato or pesto sauce and additional toppings and return to bake another 20 minutes. Look for golden brown crust around the edges and test that the pizza slides on the parchment paper. Allow to cool for 5 minutes before slicing and enjoy!