Wheat free or not wheat free we can all benefit by having more variety of grains in your diet.
Wheat has become a big part of our staple diet and if you are having toast or cereal for breakfast, a sandwich for lunch and a quick pasta dinner on top of the odd biscuit and cake treat; then you are more than likely overloading your body with wheat. You may find along with this you at times are feeling tired, have a low mood, rashes ,bloating and brain fog, which can be common symptoms of eating too much wheat.
The best types of wheat are in their natural state such as spelt and bulgar wheat, which retain all the goodness and take longer to digest reducing blood sugar spikes. Then pitta bread with seeds.
So, how can you enjoy all your favourite meals when they all contain wheat? Well it’s not that difficult, as there are many other grains you can buy now which will stimulate your taste buds as well as giving you an energy boost ; from rye bread, rice to quinoa and buckwheat (is wheat free!)
To see how well your body is dealing with wheat, try cutting it out for 2 to 4 weeks. In that time if your energy levels and mood are more buoyant, it’s a good indicator that you have been over doing the wheat.
While introducing wheat again check your pulse before and after and if your pulse rate increases rapidly this is a good indicator that the wheat does not agree with you. While other symptoms of bloating, headache and rash may also develop over 2 to 3 days after ingesting . This indicates you have an intolerance or delayed allergic reaction to wheat.
Once you have tried these delicious alternatives you may not want to go back to eating wheat. There is no need to worry about missing out on nutrients.
As long as you are eating the wholegrain with the fibre intact, you will also be getting all the nutrients such as B Vitamins, calcium and magnesium which are found in all grains. While some grains such as quinoa have higher amounts of magnesium plus iron and provide complete protein as a bonus!
Wheat free diet for every day meals!
– Rye bread with poached eggs and tomato
– Buckwheat pancakes *
– fruit and nuts or a 9 seed bar
– Hummus with oatcakes and salad
– Chicken salad
– Quinoa cooked in vegetable stock with Lentils and sweet potato.
– Dark chocolate and nuts or yoghurt and fruit
– Spaghetti bolognaise made with buckwheat spaghetti.
– Buckwheat pasta with pesto and tuna and winter side salad beetroot with fennel and orange.
– Chilli con carne already served with rice.
– Fish in a batter made with egg, cornflour and coated in crushed cornflakes. Serve with potato wedges and crushed broadbeans/peas mixed with 1 tbsp of yoghurt and 1 tsp of mint/balsamic vinegar.
– Shepherds pie made with mash with a crunchy seed and feta cheese topping
Apple crunchy crumble
– 1 cup of oats
– 1/3 cup of almonds
– ¼ cup of ground seed
– 2 tbsp of coconut oil
– 2 dsp of agave nectar
– 4 ramekin dishes with stewed apples
Melt the coconut and mix in all the ingredients except the agave. Put on a tray in the oven at 150c for 10 minutes. Then spoon on to cooked apple in ramekin dish and trickle agave over each. Place under grill for 5 minutes. Serve with 1 dsp of greek yoghurt.
Banana & sultana flapjack (The healthy alternative to biscuits/cakes)
– 250g porridge oats (2 ½ cups)
– 2 tablespoon of ground almonds or pumpkin seeds
– 50ml of mild olive oil/rapeseed oil
– 1 x cup of sultanas or raisins
– 1 x large banana
– 250ml apple or orange juice
– 1tsp of ginger and cinnamon (optional)
– 1 tbsp of agave nectar
– mix ground almonds and dried fruit with the oats
– add bananas , olive oil and apple juice and mix to a wet sticky consistency
– place in a tray 10 inches by 8 inches to a thickness of just over 1cm
– Cook in oven at 180c for about 10 minutes
– Mark into 10 squares and leave to cool.
– Will keep in an airtight container for 4 to 5 days.
– 1/2 cup of buckwheat flour
– 1 cup of milk ( almond, soya or dairy)
– 1 egg
Whisk together and add 1 serving spoon to a hot non stick pan and cook for 1 minute either side. Serve with greek yoghurt and berry compote.
So you can enjoy wheat free meals and should have more energy too!