Introduction
Chances are you are newly diagnosed so here is my few years of wisdom to hand out to you.
1- Cook recipes without gluten or dairy naturally. Like Thai cuisine, omeletes, stir frys, soups, salads, etc.
2- Substitute. Dairy Free Margarine or copha instead of butter, Rice milk instead of dairy milk, Coconut cream instead of dairy cream, soy cream cheese (tofuttu), rice cakes instead of bread...
unfortunately there is no one sub for wheat flour though, but a mix.
3- Experiment. Only you know what you like, toss together a bunch of flavors you like and you never know, one combination just might win it for you!
4- You don't always have to buy specific gluten dairy free! READ LABELS CAREFULLY! This can just help you save money mainly. There are cheap brands of margarine that are naturally GFCF. Some cheaper brands tend not to muck around with a long ingredient list so chances are the cheaper brand will be GFCF (but they do use cheap fillers which tends to be wheat flour- be careful). Most will contain traces so if you are really sensitive, I feel for you.
Necessities
Things every Gluten free Dairy free eater out there should have in their pantry?
Rice - easy and basic
xantha gum- is basically gluten free gluten
rice cakes - quick snak, top with your favourite topping!
patience - without this you will have a bumpy ride.
Rice milk - Great Substitute. Soy is great, if you can stomach it, I can't really.
honey & brown sugar - adds much needed moisture to gluten free goods.
ground nuts - these help to add a nicer taste to gluten free breads, and is a great base for tarts
many flours - You will need to buy every gluten free grain flour and try them all. Everyone likes different tastes. I have a sensitive palate and i tend to like food that tastes extremely bland or not spicy. So i like the bland flours, any with a taste i hate. So there's not many on my like list, but try them all and pick the ones that work for you, you only need to do this once! You will toss a lot of them out...if you're like me.
and helpers such as...
Some seeds: chia- they are anti-inflammatory and have a gel that soothes the gut lining, some vegetables-fennel aids in digestion, soy yogurt, aids in good bacteria (also the inner health plus or other intestinal flora tablets), and aloe vera juice on an empty stomach, soothes and repairs the gut, teas-chamomile, peppermint, acacia tummy powder is good apparently, nuts- almonds are good for the colon.
Keep in mind if you soak nuts and seeds first it denatures the enzymes which stop you from taking up their nutrients like calcium. So soak soak soak. 2 Hours ought to be enough. You don't receive a lot of calcium, so eat a lot of sardines with bones, broccoli (can upset IBS sufferers), tofu, egg, enriched rice/soy milk or take supplements.
Salmon, mackerel also help with vitamin D, as well as the sun, which plays a role in calcium absorption!
Avoid beans, cruciferous vegetables or lentils. These make you bloat and if your tummy is sensitive it can be quite painful.
1- Cook recipes without gluten or dairy naturally. Like Thai cuisine, omeletes, stir frys, soups, salads, etc.
2- Substitute. Dairy Free Margarine or copha instead of butter, Rice milk instead of dairy milk, Coconut cream instead of dairy cream, soy cream cheese (tofuttu), rice cakes instead of bread...
unfortunately there is no one sub for wheat flour though, but a mix.
3- Experiment. Only you know what you like, toss together a bunch of flavors you like and you never know, one combination just might win it for you!
4- You don't always have to buy specific gluten dairy free! READ LABELS CAREFULLY! This can just help you save money mainly. There are cheap brands of margarine that are naturally GFCF. Some cheaper brands tend not to muck around with a long ingredient list so chances are the cheaper brand will be GFCF (but they do use cheap fillers which tends to be wheat flour- be careful). Most will contain traces so if you are really sensitive, I feel for you.
Necessities
Things every Gluten free Dairy free eater out there should have in their pantry?
Rice - easy and basic
xantha gum- is basically gluten free gluten
rice cakes - quick snak, top with your favourite topping!
patience - without this you will have a bumpy ride.
Rice milk - Great Substitute. Soy is great, if you can stomach it, I can't really.
honey & brown sugar - adds much needed moisture to gluten free goods.
ground nuts - these help to add a nicer taste to gluten free breads, and is a great base for tarts
many flours - You will need to buy every gluten free grain flour and try them all. Everyone likes different tastes. I have a sensitive palate and i tend to like food that tastes extremely bland or not spicy. So i like the bland flours, any with a taste i hate. So there's not many on my like list, but try them all and pick the ones that work for you, you only need to do this once! You will toss a lot of them out...if you're like me.
and helpers such as...
Some seeds: chia- they are anti-inflammatory and have a gel that soothes the gut lining, some vegetables-fennel aids in digestion, soy yogurt, aids in good bacteria (also the inner health plus or other intestinal flora tablets), and aloe vera juice on an empty stomach, soothes and repairs the gut, teas-chamomile, peppermint, acacia tummy powder is good apparently, nuts- almonds are good for the colon.
Keep in mind if you soak nuts and seeds first it denatures the enzymes which stop you from taking up their nutrients like calcium. So soak soak soak. 2 Hours ought to be enough. You don't receive a lot of calcium, so eat a lot of sardines with bones, broccoli (can upset IBS sufferers), tofu, egg, enriched rice/soy milk or take supplements.
Salmon, mackerel also help with vitamin D, as well as the sun, which plays a role in calcium absorption!
Avoid beans, cruciferous vegetables or lentils. These make you bloat and if your tummy is sensitive it can be quite painful.
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