Nutrition ABCs...G is for Gluten (Part One)

On our way through the nutrition alphabet, it's time for G...how could it not be gluten? You can hardly have a conversation (here on the diet-conscious West Coast at least!) without the word popping up. 


You know, in my education, I actually didn't learn a lot about Celiac Disease and gluten. It was only when I started my career that I became immersed in the world of the gluten free and nowadays, gluten free advocates are multiplying like rabbits. As a dietitian, it is impossible to ignore...and for the public, an important topic on which to set a few things straight. So let's start with a simple definition.


What is gluten? 


Gluten refers to a family of storage proteins, also called prolamins, that are found in wheat, barley and rye and all grains related to (and commonly contaminated with) them. Spelt and Kamut contain gluten. Most commercial oats are cross-contaminated with gluten. For this reason, wheat free and gluten free do not mean the same thing. This is an important fact to remember because many I see are confused by this. Since gluten is a protein found in wheat AND other grains, all gluten free foods will be also free of wheat but since gluten is found in other grains, a wheat free food might still have gluten. 


Is gluten bad for me? 


It depends on who you ask. Us darned health professionals have differing views on this question, based on our interpretation of the research available. In conventional medical thinking, only those of us with Celiac Disease or non-Celiac gluten sensitivity need to avoid gluten. According to best estimates, 1% of us in North America have Celiac Disease, an auto-immune disease that causes the body to attack itself when gluten is ingested. Celiac Disease is NOT an allergy to gluten. Gluten is the trigger that activates the disease process in those who have it. 

Dr Alessio Fasano, of the Cleveland Clinic, also estimates that a further 6% of us have non-Celiac gluten sensitivity, which is non-immune mediated yet still causes health concerns when gluten is consumed. Doing the quick math, that should leave 93% of us who can safely and healthfully consume gluten. However, advocates of many popular diets including the Wheat Belly Diet and the Paleo Diet, believe that all of us should stop consuming gluten. There, the research becomes a little more fuzzy. 


We'll get further into the question of whether we should avoid gluten in the next instalment...

Eat...Freestyle Oatmeal Cookies

I had the overwhelming urge to bake tonight. Can't explain it really. I rarely bake except for the occasional muffin or holiday cookie. But tonight I wanted to fill my apartment with the sweet aroma of butter and sugar and I sure didn't want to have to buy any groceries. So I sifted through internet recipes for inspiration and then created this recipe based on the reality of my pantry. 


Feel like a cookie? Get baking....why "freestyle"? Because I threw these together as I do everything, haphazardly...and give you options to do the same.


Recipe. Freestyle Oatmeal Cookie


Place oven racks in top and bottom third of oven and preheat to 375 degrees Fahrenheit.
Line two cookie sheets with parchment paper and set aside.


1/2 cup organic butter 
1/2 cup natural unsweetened peanut butter (or your favourite natural nut butter)
1 1/2 cup loosely packed demerara sugar
1 tsp vanilla extract
2 large organic eggs


2 1/2 cups old fashioned oats (get pure, uncontaminated oats for a "gluten free" recipe)
1 cup rice flour (brown or white)
1 tsp baking soda
1 tsp fine sea salt


2 1/2 cups of goodies* 
*I used half of very good bittersweet chocolate and half currants but any dried fruit, nut, chocolate combo would be awesome. Some suggestions: cranberry, pecan and milk chocolate; apricot, walnut, white chocolate; blueberry, almond, dark chocolate


In large bowl, cream together butters and sugar with wooden spoon or electric beaters then add vanilla and eggs and blend until fluffy. Then add next 4 ingredients and mix well by hand. Finally, add the goodies and mix in.


Drop by spoonful onto cookie sheets, a dozen per sheet. These will seem too loose, like they won't work...I was so sure they wouldn't but they come together really well in the oven. Place one sheet on top rack and one on the bottom rack and bake 7 minutes. Alternate rack position and bake 7 more minutes until golden brown.


Remove to a rack to cool and then bake the last 2 dozen cookies from remaining batter.


Enjoy!
Desiree 

Eat....Monster Cookies

Yum....here are my mother-in-law's Monster Cookies...photo taken with their Canon camera...still hoping I get a new one in my stocking!

It's almost Christmas and inevitably, we will all be eating some holiday treats, including me. (Yes, Virginia, dietitians do eat holiday treats!) Unfortunately, my little one, E, appears not to tolerate wheat in his breast milk so I have been eating fewer treats than I would normally enjoy over the holiday season. In my desire to have something festive to nibble on I have been making a ridiculous amount of Rice Krispie treats, even crafting a salted caramel variety, which I promise to share in a future post. Not the most thrilling of treats but a worthy substitute when everyone else is noshing.

My mother-in-law is a serious holiday baker. We are talking mountains of baking: one Christmas I assisted her for 8 hours straight of baking. So when my mother-in-law mentioned holiday baking and I sullenly replied...."but I can't eat wheat!" she triumphantly mentioned that her monster cookie recipe doesn't contain any flour. So of course I instantly thought - I need to share these with you!

Not for the dietetically faint of heart, these really are a monster of a cookie. Lots of eggs and good old fashioned sugar and fat for your holiday pleasure. However, they are not without their merits among lesser cookies. To their credit, monster cookies are 100% whole grain, contain a reasonable amount of protein and far less sugar then some other recipes. They are wheat free and can be gluten free if you ensure all your ingredients are gluten free, such as the chocolate chips. You could make these cookies dairy free with a switch of candies. And not that I would ever advocate cookies for breakfast but in a pinch one of these could keep you going if you have to scram out of the house because you still have Christmas presents to buy 5 days before Christmas (not that I am speaking from experience...). 

Recipe: Monster-in-Law (just kidding, I totally love my mother-in-law) Cookies

My mother-in-law got this recipe a couple of decades ago from a neighbour so I don't know if there is an original source I can attribute this recipe to....my apologies!

Preheat oven to 350 degrees Fahrenheit.

Cream together the following ingredients in a really, really big bowl:

1 1/2 cups butter or vegan butter (3/4 pound)  Go for organic butter if you can afford it...
9 eggs Ditto on the organic eggs....
2 cups brown sugar
2 cups white sugar
2 1/4 lb peanut butter (just over one kilogram)
1 tsp vanilla
1 tbsp corn syrup
6 tsp baking soda

Then add the following to the creamed mixture and get your strongest armed family member to mix:

1/2 lb plain M&M candies
1/2 lb peanut M&M candies
1 1/2 cups chocolate chips
13 1/2 cups oatmeal (yes, not a typo....that is thirteen and a half cups of regular quick cooking oats, not instant and not thick or steel cut oats)

Once mixed, drop by spoonful (about 1/4 cup batter) onto cookie sheets and bake for 12 - 15 minutes.

The recipe makes 8 - 10 dozen snack/meal sized cookies, depending on how big you make them. Perfect for bake sales, gifts and fattening up relatives you don't like too much.

Merry Christmas,
Desiree