Gluten-Free Carrots and Parsnips with Horseradish -- Can you see the little flecks of horseradish?

Fuel.  Energy.  Nourishment.  Keeping it all in balance so that we have what we need to satisfy our appetites, maintain our energy, fuel our activity… that’s what would be healthy for us.  And that balance is different for each person.

What do you normally eat?  What do you nourish yourself with regularly? Whatever it is, that’s your diet.  Most of us recoil at the concept of being “on a diet” but the fact is that we all are on one.  The general meaning of “diet” has to do with everything that a person eats.  It seems it’s only when one has a special diet that people start to pay attention, though.

“Low fat diets,” “weight loss diets” and “salt-free diets,” for example, tend to be memorable because they are not so much fun to be on, at least not at first.  Beginning a “gluten-free diet” certainly is noticeable for anyone who has done that.

The point, though, is that we can decide to eat what we need, what is good for us, what our bodies need to keep going not just today but tomorrow… and we should decide not to eat what is bad for us.

So, how do we go about doing that?

How do we make those decisions and make a plan like that?

Each of us is different.  We should aim for what works for us.  There’s a balance to it… so to help us figure out what our balance is, and how to maintain it, there is now a new resource available called The Balanced Platter.  That’s a new website that started operating the first of the year.  It presents how you and I can enjoy a balanced, healthy, gluten-free lifestyle.

Each day during the month of January, Amy of Simply Sugar and Gluten-Free and Maggie of She Let Them Eat Cake have a different first-tier, gluten-free blogger posting in the Balanced, Healthy and Gluten-Free Event.  Every day, we will all be treated to the best that the online, gluten-free community has to offer.  So, each day, check out The Balanced Platter‘s featured blog and ENJOY!

And, Amy and Maggie have a special treat prepared for all of us as a grand finale, on February 1st.

On Wednesday, February 1st, they will host a Balanced Platter Baking Gift Pack giveaway on The Balanced Platter’s website.  Don’t miss it!  Stop by the site often to stay up with what’s current and have a great time…  I know that I will!

Today I want to share a side dish with you that is simple and flavorful.

I just love the way that it tastes… And, so does my husband, that perennial gluten-free food hater.

The parsnips could be cooked without carrots if you like, although the colors make a more appealing presentation together.   The real star of the dish is the way the horseradish mingles with just the proper subtlety with the parsnips.

Carrots and Parsnips with Horseradish

Ingredients:

2 Carrots

2 Parsnips

1 Cup Water, or Chicken Stock

1 Tablespoon Oil

1 Teaspoon Horseradish (I used prepared, but you can also use freshly grated)

Directions:

Peel the vegetables.

Cut them into uniform pieces.

Bring carrots and parsnips to boil in water or stock.

Cover; braise over medium low heat until tender, about 10 to 15 minutes.

Mix oil and horseradish in a small dish.

When the vegetables are fork tender, drain them.  (I return them to the cooking pot so I can toss them with the lid on.)

Season to taste with salt, if desired.

Toss gently with oil and horseradish.

Serves 4.

This economical, whole foods recipe for those with gluten intolerance or gluten sensitivity is also popular with others who have no food allergies.  It is gluten-free (contains no wheat, barley or rye flour), casein-free, corn-free, dairy-free, egg-free, lactose-free, nut-free, soy-free, sugar-free and vegetarian.  Today I’ll be linking this to Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday, the Gluten-Free Homemaker’s Gluten-Free Wednesdays and Miz Helen’s Country Cottage Full Plate Thursday

It’s important to know about safe foods, so I’m adding a “snapshot” list of my pantry.  It is not an all-inclusive list.  It’s a list of what I might have in my gluten-free kitchen on an average day.  My hope is that you can use it for ideas and direction in your kitchen.

To begin with, I need to point out that in our Western diet the list of things not to eat because of gluten includes a very large proportion of all the processed foods available to us.  And, living gluten-free begins first of all with what not to buy and what not to eat.

In fact, that may be the first subject that you talk about after a diagnosis of celiac disease, gluten intolerance or gluten sensitivity with your doctor or dietitian.  Because of all that, I have focused here on what we can buy and what we are able to eat.  Once I got past the moment of “I have to stop eating those things…,” I went on to “what can I eat now?”

At First It Was Challenging

It was challenging at first, but knowing a few simple things to start with helped me a lot.  When everyone around me was enjoying something I could not have (like my son’s birthday cake), I found it helped a lot to enjoy something I was able to have like gluten-free homemade Oatmeal Spice Cookies or a packaged cookie or a candy bar.

It makes a lot of difference to have a few gluten-free snacks on hand, or in my purse or backpack.  I’ve also taken to carrying a small lunch pack with me not just when I go to work or somewhere for the day, but when I go on errands or to appointments.

Along the same line, when I was learning to cook gluten-free, going to my kitchen to cook something was not so intimidating once I had a few basic items I knew I could work with.  Facing a supermarket with its huge arrays of foods – and all those labels that I needed to start reading — seemed easier when I went with a short list of things that I knew would fill my family’s immediate menu needs.

A Total of 4 Lists

There are a total of 4 lists and I truly hope they help you find good food that you can eat even though you are gluten intolerant:

-  Short Safe Foods Summary List – Quick Reference

-  Safe Produce and Whole Foods List

-  Safe Generic Foods List

-  Safe Brand Name Foods List

Here’s a link to my master list. I will try to update it regularly:

http://elegantlyglutenfree.com/safe-foods-master-lists

And if you’d like to learn more about how to eat gluten-free or about gluten-free living, check out my two books on Amazon:

How to Eat Gluten-Free…The Official Guide – 2012

Gluten-Free Living… For Some It’s Not a Choice… It’s a Lifesaver!

A Special Free Offer

At the time of this writing (January 14, 2012), we are running a special on Amazon.  You can get the “Gluten-Free Living…” book with our compliments at no charge through midnight, January 15, 2012.  That’s tomorrow, so get it today!

Boneless Beef Short Ribs - Decked Out And Ready To Eat!

For many people, New Year resolutions don’t seem to be worth the trouble. But, the concept of changing a habit certainly is effective.

Much of my eating is done by habit.  My stomach grumbles when the clock says it’s almost lunchtime because my body is used to a schedule.  I have a habit.

Frequently, I notice that I NEED to have chili with beans or chocolate potato cake… Family favorites that I had regularly at home while I grew up.

They became satisfying to me not just for my growling stomach, but for the mental satisfaction, too — “comfort” food — an emotional habit… A link to my family and the long gone days of my childhood.

Those yummy dishes were top priorities for me to convert to gluten-free recipes after I found out that I was forever banned from eating gluten-containing foods. Given how much I ate over the holidays, I think right now is a good time to “fine tune” my eating habits.

I’m not planning to give up my chili with beans or my chocolate potato cake, but I will fit them into a balanced overall menu plan.  I refuse to break my habit of eating those delicious memories from my childhood whenever I want.   I’m bred, born and raised in and around San Antonio, Texas.  So it’s Chili w/Beans, Chocolate Potato Cake and Texas forever for me…

… But, there is no reason that I can’t plan when I want them.  And that brings me to today’s topic.

Almost any meal plan is better than none at all!

If you’re like me and are looking for ways to develop and balance your menu plan, you now have a new resource to help you do that.

On January 1, 2012, The Balanced Platter, a new gluten-free website, launched a one-stop shop for balanced, healthy gluten-free living. Be sure to stop by there to find recipes, tips, how-to’s and product reviews.

To celebrate the launch, they’re doing a month-long blogging event called Balanced, Healthy, & Gluten-Free in 2012.  Don’t miss it!  I’ll be doing one of the guest posts.  I’m excited about everything this new site has to offer!

For a satisfying gluten-free recipe to balance your menu, these beef short ribs are easy and filling.  The recipe calls for boneless ribs, which are well-trimmed and also economical.  I and my family love them… I rarely make enough for their and my appetites…

… Enjoy!

Gluten-Free Boneless Beef Short Ribs in Agave-Mustard Gravy

Ingredients:

1 1/2 Pounds Boneless Beef Short Ribs (or three times as much if bone-in)

1/4 Cup Rice Flour, more or less

1 Tablespoon Oil (grape seed oil)

1 1/2 Teaspoons Seasoned Salt, or your favorite gluten-free mix

2 Teaspoons Dry Mustard

2 Cups Water

1/2 Medium Onion, sliced

1 Tablespoon Worcestershire Sauce, Lea & Perrins

1 Tablespoon Agave Nectar (or honey)

Gravy:

1/4 Cup Rice Flour (I used Mochiko)

Rolls (Optional):

4 Medium Gluten-Free Rolls, like sub buns, sausage rolls or ciabatta, split

Directions:

Trim any excess fat from ribs.  Roll ribs in flour.  In Dutch oven, brown the meat in hot oil.  Add the seasoned salt, onion, Worcestershire sauce, agave nectar and water.

Browning

Cover and simmer till tender, 2 to 2-1/2 hours; or, move to crockpot and cook on low for 6-8 hours. Twenty minutes before serving, stir in 1/4 cup rice flour to thicken gravy. If you plan to use rolls for sandwiches, split and toast them. Adjust seasoning of the gravy, if needed.

Serve.

While this frugal recipe for those with gluten intolerance or gluten sensitivity is also well-liked by people who have no food allergies, it is gluten-free (contains no wheat, barley or rye flour), dairy-free, egg-free, lactose-free and nut-free.

Linked to:

Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday

The Gluten-Free Homemaker’s Gluten-Free Wednesdays

The King’s Court IV’s What’s Cooking Wednesday

Miz Helen’s Country Cottage Full Plate Thursday

Frugal Follies’ Frugal Food Thursday

The Nourishing Gourmet’s Pennywise Platter Thursday

It’s a Keeper Thursday: Recipe and Project Linky

Beef Pot Roast, English-Cut Boneless with Vegetables

For a warming, filling meal that is easy and well-rounded, I can always count on a pot roast to satisfy my family and get rave reviews.  This recipe can be a little lighter, too, without changing the flavor a lot.  To do that, you can to reduce the carbs some …you can leave out the potatoes and not thicken the gravy.

Beef Pot Roast for the Crockpot, Gluten-Free with Low-Carb Option

Ingredients:

3 1/2 Pounds Beef Chuck, English-cut, Boneless

1/4 Cup Sweet Rice Flour (I used Mochiko) (Omit for Low Carb Option)

1 Tablespoon Oil, such as olive, grapeseed, canola, etc.

1 Quart Water

3 Medium Potatoes, cut in 1″ cubes (Omit for Low Carb Option)

2 Large Carrots, cut in 1″ pieces

1 Small Onion, cut in 1/2″ pieces

2 Stalks Celery, cut in 1″ pieces

1/4 Cup Italian Parsley, chopped

2 Teaspoons Salt, or as needed

1/2 Teaspoon Ground Pepper

1/4 Teaspoon Rosemary, or as needed

1/2 Teaspoon Thyme, or as needed

1 Teaspoon Worcestershire Sauce ( I used Lea & Perrins)

For Thickening Gravy (omit for Low Carb Option):

1/4 Cup Sweet Rice Flour (I used Mochiko) (Omit for Low Carb Option)

1/2 Cup Cold Water

Directions:

1.         Put vegetables in bottom of crockpot.

2.         If not using the Low Carb option, flour the meat with the first rice flour.

3.         Heat the oil in a Dutch oven.  Brown the meat in the hot oil, a few minutes per side, until seared.

4.         Move the meat to the crockpot.  Add a little of the water (a cup or two) to the pan to deglaze it, then transfer that plus the rest of the water to the crockpot.

5.         Add the remaining seasonings, except for the final amount of Sweet Rice Flour and 1/2 cup cold water.

6.         Set crockpot on High for 4-6 hours or Low for 7-8 hours (consult your crockpot manual).  Cover.

7.         If not using the Low Carb option:  About half an hour before serving, stir the 1/4 cup of Sweet Rice Flour into the 1/2 cup of cold water until no lumps remain; stir into the liquid in the crockpot and cover.

8.         When meat is done, remove to platter and slice; cover to keep warm or return to crockpot.

Almost Done

While this frugal recipe for those with gluten intolerance or gluten sensitivity is also well-liked by people who have no food allergies, it is gluten-free (contains no wheat, barley or rye flour), dairy-free, egg-free, lactose-free, nut-free and sugar-free.

Linked to:

Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday

The Gluten-Free Homemaker’s Gluten-Free Wednesdays

Miz Helen’s Country Cottage Full Plate Thursday

Frugal Follies’ Frugal Food Thursday

The Nourishing Gourmet’s Pennywise Platter Thursday

It’s been close to 12 years since I was diagnosed with celiac (coeliac for those in the medical establishment or outside of the U.S.) disease, and, because of that, I know a lot about the condition.  Note, I am not a physician.  So, please take this article as one friend sharing what she believes to be true with another friend over a cup of tea or coffee.

If you are experiencing serious symptoms please contact your personal physician right away or go directly to a hospital emergency room or equivalent medical facility to obtain treatment, as appropriate.

What Are Gluten Sensitivity, Gluten Intolerance and Celiac (Coeliac) Disease?

There is great controversy in the Gluten-Free Community about the nature of Gluten Sensitivity.  Without getting into heavy, scientific detail, it seems that some people have symptoms from gluten that are similar to those produced by celiac disease.  However, according to the latest research that I have seen,  scientists don’t yet agree as to the actual, genetic connection between celiac and gluten sensitivity.

Gluten Intolerance is a commonly used name for celiac disease.  People who have gluten intolerance will often have a bad reaction when they eat anything containing a substance called gluten.  But, some people with the disease will have no outward reaction to eating gluten, while some will react quite violently.

A person with an outward reaction to gluten will frequently exhibit significant symptoms like bloating, vomiting, migraine headaches, infertility, rashes, joint pain, constipation or diarrhea, to name just a few.  There are actually around 100 different symptoms that have been recorded.  And, to make it even worse, multiple symptoms sometimes occur at the same time.

The symptoms of coeliac disease whether outward or internal occur because of your body’s reaction to the presence of gluten in your food.  Gluten is normally found in 4 grains that are quite common in our food supply… wheat, barley, rye and sometimes oats.

How Does It Happen?

Gluten is an important, special kind of chemical called a protein. Proteins help anything that is alive work properly. Animals, plants and humans all have and use proteins.  Proteins are very important in a lot of the chemical reactions that keep our body running like the well-designed instrument that it is.

The gluten protein is not normally found in the human body so that is where the trouble begins.  Typically, it gets into our body when we eat something containing one of the 4 grains that I mentioned above.

Scientists now believe that gluten intolerance or celiac disease is a genetic disease.  They have identified at least 8 genes or  “sites” in the human genetic makeup that seem to play a role in the disease.

Different people have different combinations of the 8 “sites” or genes active in their bodies, so, they get different combinations of symptoms.  This is why one person could almost die from a gluten reaction and another person could live their whole life without any outwardly noticeable reactions at all.

Unfortunately, when a person’s body is gluten intolerant and the right “sites” are active, the person with the disease will often become quite ill when they eat food that has gluten in it.  Normally, I experience digestive upset, vomiting and diarrhea when I have a gluten reaction.  Other individuals might react differently or not at all.

In the most general sense, gluten reactions happen because the chemistry of your digestive process and your body’s pickup of nutrition from your food doesn’t work right.

Sometimes the symptoms are caused by your body’s reaction to physical changes in the lining of your intestines caused by the disease.  And, sometimes they are caused by immune responses that are your body’s reaction to those physical changes or some side-effects of those changes when you eat food with the gluten protein in it.

Whatever the cause of the symptoms, they are bad news.  And, so are some of the longer-term effects of the disease.  In fact, if you have coeliac disease, you can literally be a walking “time bomb” of serious future problems…

… Especially if you have no symptoms.

The Gluten Intolerance “Time Bomb”

Unfortunately, approximately one percent of the population has been diagnosed with gluten intolerance and researchers suspect that the actual number of individuals afflicted with the disease may be as high as ten or more percent of the population.  Often, people with the disease have no symptoms at all.

Serious and sometimes fatal diseases like cancer, lupus, diabetes, fibromyalgia, thyroid disease, insomnia, arthritis and other what are called “autoimmune” diseases have been identified as side effects from coeliac disease.  Autoimmune disease is a fancy term which means that your body attacks itself because something gets into places in your body where it should NOT be.

Your immune system, which God designed to attack things like viruses and bacteria, thinks that those molecules are invading organisms and attacks them and surrounding tissues.  And, that’s where the long-term trouble begins.

When a person has autoimmune responses for years, their body begins to develop serious diseases like those I mention above as side effects of  the autoimmune reactions.  The serious, long-term, side effects are not likely to be too severe in someone who has visible symptoms of the disease.

This is because the people with those symptoms are going to avoid gluten since they get sick when they eat something with gluten in it.  Consequently, they will have many fewer autoimmune reactions…and less hidden damage to their bodies.

The people who are in serious trouble are likely to be those with no obvious symptoms.  They don’t have any indication that they are gluten intolerant and, because of that, are at risk of serious. long term side effects caused by hidden gluten reactions.  Personally, I think that they are actually more likely to develop the serious long-term diseases than those individuals with obvious symptoms of gluten intolerance..

It is my personal, medically unsupported belief that much of the cancer, arthritis and other serious diseases that occur later in life are actually caused by undiagnosed and hence unmanaged celiac disease.  It seems to me to be just plain common sense that 30 or 40 years of constant autoimmune responses in an undiagnosed celiac disease victim would lead to very serious diseases like cancer, diabetes, fibromyalgia, thyroid disease, restless leg syndrome, etc.

What You Should Do

So, if you have a blood relative like a father, mother, sister, brother, son or daughter, aunt or uncle or grandparent who is or was gluten intolerant or exhibited symptoms of coeliac disease during their life, you need to be tested for the disease.  There are now blood and saliva tests for the disease so you don’t need to go through a colonoscopy like I did to find out if you have the disease.

If you have symptoms, you need to have the test to make sure that coeliac disease is actually what you have.  There are other very nasty diseases that can look like celiac disease.

If, after testing, you find out that you have the disease even though you have no symptoms, you need to get on a celiac diet so you can hopefully avoid the longer term side effects of the disease like cancer, lupus, diabetes, fibromyalgia, infertility, thyroid disease, insomnia, arthritis and other autoimmune diseases, etc.

Then if you don’t have a comprehensive health insurance plan like Aviva (UK) or Aviva (US) there will probably come a time in your life when you will actually need coverage. So get coverage now and protect yourself and you family from the financial devastation that a serious illness can cause.

And, finally, if you are a victim of celiac disease, get your copy of my book “How To Eat Gluten-Free… The Official Guide (2012).” It will be quite helpful.  It’s a digital Kindle e-Book, reasonably priced and guaranteed by Amazon Kindle.

Don’t have a Kindle?  You can get a free Kindle e-Book reader for your PC or Mac when you buy your copy of my book.

Or, you can get your own personal Kindle Reader through one of the links in the left column.

Get your copy of “How To Eat Gluten Free… The Official Guide (2012)” Kindle e-Book by clicking on the image below…

Well, that’s about it.  I hope this article helped.