Gluten Free Recipe Idea: Gluten-Free Sweet Potato Pudding Crumble

Makes 6 servings (Vegan, Raw, Wheat-Free, Gluten-Free, Dairy-Free, Sugar-Free)

Ingredients

1. 1 cup raisins, soaked in water for 30 min.
2. Drain the raisins and reserve 1/2 cup of
3. the soak water.
4. 4 cups raw sweet potato, peeled and cut
5. into 1” pieces (about 3-4 sweet potatoes)
6. 2/3 cup sunflower seeds, sprouted and
7. dehydrated
8. 1/2 cup water
9. 5 dates, soaked in water for 15 min.
10. and pitted
11. 1 tsp. vanilla powder or vanilla flavoring
12. 1 tsp. cinnamon
13. 1/2 tsp. nutmeg
14. 1/4 tsp. Celtic sea salt
15. 1/16 tsp. cardamom
16. 1/16 tsp. ground cloves

Directions

Combine all remaining above ingredients with the raisins and 1/2 cup of reserved soak

water in high-speed blender. Run on high speed with tamper, for about 30-60 seconds,

until smooth. Transfer filling to serving dish.

1/3 cup walnuts, coarsely chopped

1/3 cup shredded coconut

2 dates, soaked in water for 15 min.

1 tsp. cinnamon

Combine walnuts, coconut, dates and cinnamon and sprinkle on top of pudding.

Gluten Free Recipe Idea: Chicken Noodle Soup

Ingredients

1. 1 tablespoon olive oil
2. 2 medium carrots, cut into 1/4 inch slices
3. 2 celery ribs, halved lengthwise and cut
4. into 1/2 inch slices
5. 4 fresh thyme sprigs
6. 1 bay leaf
7. 2 quarts homemade chicken broth, recipe follows
8. (you may also use purchased GFCF chicken
9. broth)
10. 11/2 cups shredded cooked chicken
11. Salt and pepper
12. 8 ounces GFCF noodles

Directions

1 Place a soup pot over medium heat and coat with the oil. Add carrots, celery, thyme and bay leaf. Cook and stir for about 5 minutes, until the vegetables are softened but not browned. Pour in the chicken broth and bring the liquidto a boil. Add the chicken and continue to simmer for another couple of minutes to heat through; season with saltand pepper.

2 In a separate pot of boiling salted water cook GFCF pasta according to package directions. Drain and add to the simmering soup. Serve immediately. Serves 4

Chicken Broth

Ingredients

1. 3 to 3 1/2 pounds free-range chicken pieces,
2. mostly backs and wings, rinsed (Do not use
3. giblets.)
4. 2 carrots, cut in large chunks
5. 3 celery stalks, cut in large chunks
6. 2 large white onions, quartered
7. 1 bay leaf
8. Handful of parsley and/or thyme sprigs (fresh)
9. 1/2 teaspoon whole black peppercorns
10. 1/2 teaspoon whole cloves
11. Cold, purified water
12. 2 tablespoons vinegar or fresh lemon juice
13. Salt
14. Optional: 3-4 dried juniper berries (available at
15. Penzeys Spices: www.Penzeys.com)

Directions

1 Place the chicken and vegetables in a large stockpot over medium heat. Pour enough cold water to cover chicken. Add vinegar or lemon juice. Add bay, parsley/thyme, peppercorns and cloves and slowly bring to a boil. Lower the heat to medium-low and gently simmer for 1 to 1 1/2 hours, partially covered. As the broth cooks, skim any impurities that rise to the surface; add a little more water if necessary to keep the chicken covered while simmering.

2 Remove the chicken pieces and discard. Strain the broth through a fine sieve into another pot to remove the vegetable solids. If not using the broth immediately, place the pot in a sink full of ice water and stir to cool. When cool, cover and refrigerate or freeze. Yield: 2 quarts

Top 19 Gluten Free Alternative Grains and Pseudo-cereals.

Amaranth

Pseudo-cereal native to South America
Higher in protein, fiber and iron than most grains
Provides structure and binding capability
Pleasant, peppery flavor
Best used in combination with other gluten-free flours

Arrowroot

Used as thickener and in baking similarly to cornstarch

Bean/Legume

Legume flours include fava beans, garbanzo beans, soybeans
Good source of protein and fiber
Best used in combination with other gluten-free flours to balance taste and texture

Bean flours complement sorghum flour

Buckwheat

Nutritious grain rich in B-vitamins, magnesium, dietary fiber and antioxidants
Strong, somewhat bitter flavor

Best used in pancakes or yeast breads in combination with neutral gluten-free flours

Chia (Salba)

Like flax, ground chia seeds can add nutritional value to baked goods
Neutral in flavor

Corn flour

Used in breads, waffles, and tortillas

Corn meal

Used in spoon breads and baking powder-leavened breads

Corn starch

Works well in combination with tapioca starch

Flax

Ground flax seeds increase nutritional value
High in soluble fiber which allows gel formation; retains moisture and gives spongy texture to baked goods
Nutty, bold flavor

Adds color to baked goods

Millet

Powdery consistency, color similar to cornmeal
Delicate, sweet flavor
Suitable for use in flatbreads and muffins

Montina

(Indian rice grass)
Milled from a grass native to Montana

High in fiber and protein

Nut

Nut flours include almond, pecan, walnut, hazelnut, filbert, and chestnut
Contribute flavor and nutrition to baked products
Best used in combination with other gluten-free flours to balance taste and texture

Quinoa

Pseudocereal native to South America
Good source of protein, folate, copper and iron
Mild, slightly nutty flavor

Suitable for cookies, cakes and breads

Potato flour

Neutral flavor
Blends well with stronger flavored flours

Potato starch

Provides a light consistency to baked products
Helps retain moisture, combines well with eggs

Bland flavor, low in fiber and nutrients

Rice, Rice bran

Comes in brown, white and sweet varieties
Best used when combined with other gluten-free flours and binders or gums
Neutral flavor

Sweet rice flour is used in pie crusts and as a thickener

Sorghum (milo)

Tropical cereal grass native to Africa
Sweet, nutty flavor

Best when used with other neutral gluten-free flours and gums

Teff

Small cereal grain native to Africa
Taste similar to hazelnuts
Very high in nutrients

Ability to gel makes it a good thickener

Tapioca

Starchy, sweet flavor
Adds chewy texture to breads

Used in blends to improve color and crispiness of crusts

Gluten Free Recipe Ideas: Butternut Buckwheat Breakfast #glutenfree

   Makes 4-6 servings

• 1/2 cup walnuts
• 1 medium butternut squash, cut into 1 1/2” chunks
• 1 cup buckwheat groats, soaked in water for 15 minutes, then let stand at roomtemperature for 8-10 hours
• 1 banana or 1 apple, chopped into 1” pieces
• 1/2 cup raisins
• 1 tsp. vanilla powder or vanilla flavoring
• 1 tsp. cinnamon
• 1/2 tsp. nutmeg
• 1/8 tsp. Celtic sea salt

Pulse chop walnuts in food processor with S-blade until coarsely chopped. Transfer to a large mixing bowl. Place sweet potato in food processor with S-blade and run processor until finely chopped. Transfer to the bowl with the walnuts. Combine remaining ingredients in food processor with the S-blade and run processor until well combined. Fold the buckwheat mixture into the walnuts and squash and enjoy by itself or with a nut milk or coconut milk.

Gluten-Free Baking

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What is Gluten?

Gluten is most often associated with wheat and wheat flour but can also found

in barley, rye, and triticale – a wheat hybrid. Gluten proteins in wheat flours make dough

elastic and stretchy, and trap gas within baked goods, providing a light, airy structure. Spelt

is closely related to wheat and is not suitable for use in gluten-free products. Additionally,

gluten can be found in products made with these grains like salad dressing, sauces and

even toothpaste.

The Food and Drug Administration (FDA) requires all foods containing major allergens to be labeled. They also are working to establish gluten-free labeling standards for foods that contain no gluten or gluten at such a low level they have not been shown to produce a reaction. The proposed limit

for gluten-free designation is 20 partsper million.

The best advice is to read the label carefully and contact the manufacturer if you are unsure about the gluten status of a foodproduct. Keep in mind, however, that other gluten-containing grains, like barley and rye,are not required to be labeled, so “wheat-free” is not the same as “gluten-free.”

Baking without Gluten

Baking without gluten (as found primarily in wheat flour) can be challenging because gluten contributes important properties to various types of baked products like cookies, cakes, pastries and breads. Gluten development is not as important for cookies as it is for cakes, so gluten-free flours can be substituted with similar results. Cakes and other types of batter-based products, like pancakes, need gluten for its gas-retaining ability that produces a light and airy interior structure and a tender crumb

Replacement Products

A wide variety of gluten-free flours, starches and baking aids can be used in combination to produce high-quality baked goods and pasta. Recipes calling for 2 cups of flour or less are more easily adapted, especially those that use cake flour because they contain lower levels of gluten. Many of the alternative grains and pseudo-cereals commonly found in the marketplace are listed in Table 1. Pseudo-cereals are “false cereals” that are not derived from grasses (as are true cereals), but come from other plants that have seeds that can be used in the same manner as cereal-based grains. Table 1 summarizes the profile and qualities of these grains and pseudo-cereals. White rice flour and starches usually can be stored in the pantry but because of higher fat and protein content, purchase whole grain flours and meals in smaller quantities and store in the refrigerator or freezer. Because of the relatively short shelf-life, you may want to take a small taste of the flour before blending to determine if a rancid taste has developed. Several of these flours, such as almond, can be made at home with a coffee grinder. The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product.

High Altitude Gluten-free Baking 

 Baking at high altitude (greater than 3000 feet above sea level) can be challenging when using traditional wheat flour recipes. Liquids evaporate faster and gases in cakes and breads expand quicker, requiring adjustments to ensure a good final product. When wheat flour is replaced with gluten free flour(s) these same challenges remain, although there are no set guidelines on how to successfully compensate for the altitude change. The home cook is advised to experiment with recipes, first making any necessary adjustments for the altitude change and then altering the recipe further as needed to adjust for the properties of the gluten-free flours.

Flour Blends

Baking books and online resources frequently offer gluten-free flour blend formulations for use in making cookies, cakes, quick breads and yeast breads. The formula might include three or four different types of flours and starches and make 2 to 12 cups of blended flour. Flours with stronger flavors typically make up no more than 25 percent to 30 percent of the total blend and are balanced by neutral flours and starches. Stronger tasting flours (such as bean flours) generally are used in small quantities in recipes that feature delicate flavors. A higher percentage of these flours can be used in baked goods that include nuts, chocolate, or a high level of spice. Flour blends for quick breads often contain 1/2 teaspoon xanthan gum per cup of flour while yeast breads contain 3/4 teaspoon per cup of flour blend.

Gums and Binders

The most common binder in gluten-free baking are eggs. Eggs can replace many of the functions that gluten provides, such as binding, enhancing texture and helping set the structure of the final product. Besides eggs, which are protein-based, two starch-based products often used to bind and thicken gluten-free baked products are guar gum and xanthan gum. These products are largely interchangeable and are used in small amounts (1/2 to 1 teaspoon per cup of flour) to add volume and texture to baked goods. Both are also commonly carried in large grocery chains, either in the baking aisle or natural foods section of the store.

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Growing popularity of gluten-free foods

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The aisles are loaded with dozens of gluten-free products, ranging from breads, cakes and cookies to pastas, soups and even vitamins.

In fact, new research shows that sales of gluten-free foods could top $8.8 billion this year. That's up 63 percent from 2012, according to the report from Mintel, which analyzes consumer and product data trends.

And while the number of adults who say a gluten-free lifestyle is good for anyone, and those who view it as just the latest fad are about evenly split at 41 percent and 44 percent, respectively, 22 percent of Americans follow a diet free of gluten — a protein found in wheat, barley and rye — the group reports. And that's up from 15 percent just last year.

But is the added expense of these products — which were 242 percent more expensive than their conventional counterparts according to one National Institutes of Health study — worth it?

There's no doubt a gluten-free diet can help people with potentially life-threatening wheat allergies or Celiac disease, a painful and damaging intestinal condition caused by gluten, experts say.

But for those with what's called gluten sensitivity — a condition marked by varying degrees of intestinal distress and sometimes other symptoms as well — the jury is still out.

"In our practice, we've seen an increasing number of patients coming to us with a gluten-restricted diet that they've settled on on their own, probably because of reading about it on the Internet," said Dr. Jonathan Markowitz, a pediatric gastroenterologist with Greenville Health System's Children's Hospital.

"But for people who don't have Celiac disease or a documented wheat allergy, it is controversial," he added. "I suspect that at the rate these sales are going up, a lot of people are not taking it for Celiac disease but for kind of a presumed sensitivity to gluten."

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Gluten-free gravy recipe

INGREDIENTS 

1 tsp potato starch or 2 tsp cornflour
1 tsp cranberry or redcurrant jelly (sieve out any bits)
300ml chicken or turkey stock

METHOD 

Tip all the fat and juices out of the roasting tin into a bowl. Put the tin on the hob over a medium heat and stir in the potato flour or cornflour, plus the jelly. Cook until it is beginning to brown.
Pour in a splash of the stock, stirring until the starch turns to a smooth paste. Continue adding the stock, stirring well.
 Spoon the fat off the juices in the bowl and add the juices to the gravy. Taste and season.

Gluten Free Pumpkin Brulee

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Ingredients for Gluten Free Pumpkin Brulee

4 cups heavy cream 2 teaspoons vanilla extract 16 egg yolks 1/4 cup brown sugar 3/4 cup white sugar 1 teaspoon ground cinnamon 1/4 teaspoon salt 1/4 teaspoon ground ginger 1/8 teaspoon ground cloves 1 cup canned pumpkin puree 1/4 cup white suga

Directions for Gluten Free Pumpkin Brulee

Preheat oven to 325 degrees F (165 degrees C). Heat the cream and vanilla in a large, heavy-bottomed saucepan over medium heat; bring to a simmer. Whisk together the egg yolks, brown sugar, white sugar, cinnamon, salt, ginger, cloves, and pumpkin in a bowl. Slowly pour 1 cup of the cream mixture into the egg mixture, stirring continually. Then pour the entire egg mixture into the saucepan; whisk briskly for 1 minute. Pour the mixture into ramekins. Arrange ramekins on a baking sheet. Bake in preheated oven until set, about 15 minutes; refrigerate for 4 to 6 hours. Before serving, sprinkle 1 teaspoon of sugar over the top of each creme brulee. Use a kitchen torch or your oven's broiler to caramelize the sugar. It may take 2 to 3 minutes in the broiler. Serve immediately.

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How to make Gluten free flat breads (Roti)?

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In India, the Gluten free breads are made from Millet Rice Corn and Legume flours. The breads are un-leavened flat.

Flours
Common gluten free flours in India are: Rice, Corn, Buckwheat (Kuttu), Legumes,  and Millet.
Common legume flours include: Chickpea flour (Besan), Urad Flour (Decorticated Black Matpe), Moong Flour (Decorticated Mung Bean)
The Millet flours include: Pearl Millet/Spiked Millet (Bajra), Finger Millet (Ragi), Great Millet/Sorghum (Jowar),  Foxtail Millet (Kheri), Little Millet (Kodo), and Barnyard Millet (Jhungori)

Types of bread
Legume flours such as Besan, and Moong are normally made into a batter and used to make crepes. These crepes are called Cheela.
Rice and Black Matpe are presoaked ground and fermented to make: crepe called Dosa, or steamed dumpling called Idli.
The simple flat breads are called Roti. Common flours used to make Roti are: Bajra, Jowar, Corn (Makki), Rice, and Ragi
Roti - Bajra (Pearl Millet Flour) | Roti - Makki | Roti - Jowar (Sorghum) | Roti - Rice | Ragi Roti | Tortilla - Corn

Making Dough
There are two basic techniques used. Amount of water depends on the age and climatic nature of the grain. I have given average amounts of water.
Traditional Roti Dough
This is a common method to make Millet and Corn flat breads.
Flour: 1 Cup
Hot water (115º F preferred): 11 Tablespoons
Salt: 1/8 teaspoon
Mix salt and flour.  Add water. Knead to make dough. Gather in to a ball. Cover with plastic film. Let it rest at room temperature for about 30 minutes. Knead again before Rolling out.

Cooked Slurry Dough
This method is primarily used for Rice and Ragi breads. This results in a softer dough than the traditional method.
Flour: 1 Cup
Water: 1cup
Salt: 1/8 teaspoon
1. Mix flour and ½ cup of cold water to make a slurry.
2. Mix the remaining ½ cup of water and salt. Bring it to a boil. To make spicy bread, you may stir in finely chopped onions, cilantro, Serrano, and finely grated carrots. Bring it back to boil. The vegetables will get wilted.
3. Slowly pour slurry into boiling water, stirring frequently. Turn down heat. Wait till all the water is absorbed and you have the dough of desired consistency. Turn off heat. Let it cool to handle and make balls

Rolling Dough
Gluten free dough is very difficult to roll out with a rolling-pin without causing any tears. Traditionally, the hands are dipped in water, the ball of dough is pressed to make a patty. The patty is flattened by pressing dough with wet fingers, till it reaches a round cookie of desired diameter.
For convenience, I will use rolling pin in conjunction with two pieces of Parchment / wax paper.
1. Pinch dough to form it into a ball
2. Put down one wax paper. Baste the wax paper with melted Ghee or oil.
3. Put the dough ball on the greased wax paper. Try to spread out patty as much as you like by hand.
4. Grease and put the second wax paper on top of the patty.
5. Use a rolling pin to roll out dough to form the round cookie of desired diameter.
6. Slowly peel-off the top sheet of wax paper. The exposed surface is skin surface.
7. Lift the dough cookie with the bottom paper in tact . Transfer the cookie on to hot griddle with skin surface down.
8. Slowly peel off the wax paper.
Bake the bread, repeat for the remaining dough.

Baking
Heat the griddle (Tawa) to about 350º F surface temperature. This is cooler than the temperature used to bake wheat Roti. If you don't have a thermometer to measure the surface temperature, put a test cookie on the Tawa. If the cookie sticks to the griddle, you need to increase heat. If the cookie gets brown spots too quick, it is too hot. The actual time to cook depends on moisture content and the thickness of the cookie. It should take about 30 seconds to develop scattered brown spots on the underside of the test cookie. You may baste the top surface with water before turning the cookie over to prevent dryness.
It takes about 3 to 4 minutes to bake each side of the cookie. The cookie is baked in three steps.
1. Put the rolled cookie on the griddle with skin surface down. Use a turner to lift a corner to see that the underside has a few brown spots. It will take 45 to 60 seconds. Baste the top surface with water.
2. Turn it over and let it bake. Bake 90 to 120 seconds, you will notice steam bubbles trapped in the dough. Again use a turner to lift a corner to see that the underside has a brown spots. Baste top surface with water.
3. Turn it over. Press the bread with a clean dry rag as the steam bubble will get larger and larger merging with each other to encircle the whole area. It will take 45 to 60 seconds.

Notes
1. Add a little bit of corn Tapioca (Ground or presoaked Sabudana) to the flour. The added starch will absorb more water during baking making it moist. It works well with Bajra, Kuttu, and Jowar.
It is common to add mashed potatoes to Kuttu dough, the potato starch makes the bread moist.
2. Most of the gluten free flours (Millet) are slightly alkaline. Wheat is slightly acidic. You have to be careful when using baking soda or the baking powder. You will need more acid than what is needed for wheat recipe. Add an extra pinch of cream-of-tartar. Make sure the baking powder is gluten free.
3. In South India, it is common to add finely chopped onions, cilantro, green chili, and grated carrots  to the flour to make dough for Rice or Ragi breads.

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Eating gluten-free is a lifestyle for those with celiac disease

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The treatment for a celiac diagnosis is a lifelong gluten-free diet. But "diet" in that case isn't what we think of when we usually think of going on a diet. There are multiple definitions. A diet can be defined as "food and drink regularly provided or consumed," "the kind and amount of food prescribed for a person or animal for a specific reason," or "a regimen of eating and drinking sparingly so as to reduce one's weight." The idea of dieting for weight loss (the classic idea of dieting) and a prescription diet (the kind of diet that celiacs must follow) are distinctly different.

If you do have any type of gluten intolerance and are prescribed a gluten-free diet, you may actually gain weight over time. Eating gluten while intolerant can cause damage to your intestines, resulting in your body not properly absorbing nutrients. Thus, celiacs sometimes can't gain weight. Once you reverse the damage and get your body functioning properly again, you'll be able to gain healthy weight.

For non-celiacs, the problem with going gluten-free to reduce weight lies in the many gluten-free options there are from which to choose -- cakes, muffins, breads -- all available in gluten-free form. If you are still eating these things regularly, you won't lose weight just because they're gluten-free. You might even gain some unwanted pounds depending on what's used in place of gluten -- a problem shared by both celiacs and non-celiacs.

Depression and fatigue are common symptoms of celiac disease (... though sometimes it seems that everything is a possible symptom of celiac disease; and even though there are over 300 symptoms, some people are asymptomatic).

For celiacs, going gluten-free may lessen depression and fatigue, as it did for me, but it's probably not going to give you a runner's high. I was lethargic and thin from years of malabsorption of nutrients, and it took time for me to build up my energy after I went gluten-free. It was only the first step in increasing my overall health, followed by building lean muscle and stamina. No longer do I feel tired and bloated after eating, which means that I have the energy to exercise (which in turn energizes me), and the mental clarity to have the required discipline.

Similarly, I was recently told by a close friend that he tested negative for celiac disease but feels better when he eats gluten-free. Without those debilitating food comas, he has the energy to exercise. Perhaps feeling better when you don't eat gluten is a sign that you might develop celiac disease later in life if you continue to eat gluten -- a result of constant exposure to something, like getting too much sun. Whether this is possible is sure to continue being researched, regardless of what current studies might show.

So you thought all your skin problems and acne would go away with the end of gluten, if not with the end of adolescence.

While a gluten-free diet may help from the inside, avoiding beauty/health products containing gluten helps from the outside. Toothpaste, makeup, shampoo -- these, and more, can all contain gluten. For celiacs, if your makeup isn't gluten free, even though you went on a gluten-free diet, you might still notice some skin issues, like acne from your facewash, rosacea, or even scaliness around your eyelids from eyeshadow.

Although eating gluten-free does not automatically result in improvements to your waistline, energy level, or skin, it can certainly be a springboard. And for celiacs, the benefits of a completely gluten-free lifestyle, inside and out, are undeniable.

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Is gluten-free good for all?

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Historically, a gluten-free diet was prescribed for people with celiac disease -- an autoimmune disease in which gluten-containing products such as wheat, rye and barley, cause the body to destroy its own gastrointestinal lining. Today, however, “gluten-free” is one of America’s trendy diet crazes. Some people insist the cure for every joint pain, bout of fatigue, skin rash and gastric upset is to say good bye to bread, white tortillas, crackers, pastas, cereals, fried foods and snack foods containing gluten.

Interestingly, if you avoid those foods, what remains are fruits, vegetables, beans, meats, nuts, seeds, dairy and fats. All these natural foods contain vitamins, minerals, good fats and healthy fiber. Regardless of the reasons behind the decision, when someone chooses a turkey and avocado wrapped in lettuce with nuts and dried fruit, rather than a turkey and mayo sandwich on wheat bread with a side of pretzels, he or she is indeed eating more healthfully! This is not simply because these foods are gluten-free. It is because the person is increasing his or her intake of nutritionally power-packed foods.

That said, there are many reasons for decreasing the amount of gluten products in one’s diet. If people analyzed their diets, most would find they had a gluten product at each meal over the past 24 hours -- cereal at breakfast; sandwich bread at lunch; pasta or couscous at dinner … it’s easy to do.

Families with kids tend to have a high gluten intake, because foods kids love -- raisin toast with fruit jam, whole-wheat waffles, low-sugar cereals, organic snack crackers and most varieties of healthy macaroni and cheese -- still contain gluten.

With all the healthy and unhealthy food choices available, it’s no wonder an estimated 18 million Americans have some sort of gluten sensitivity. As the old cliché goes, too much of a good thing can be bad.

People with celiac disease have no choice but to avoid gluten in their diets. For others, going gluten-free may help improve certain health conditions and discomforts. The rest of us can simply be aware of how many gluten-containing products we are eating. Everyone can benefit from increasing their intake of non-processed foods -- gluten-free or not -- and eating more whole foods from the earth, not from a package.

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Gluten-free diet improves brain function, intestinal health in celiacs

A gluten-free diet may improve cognitive function in people with celiac disease, in addition to its previously proven benefits for intestinal health, according to a recent study conducted by Australian researchers and published in the journal Alimentary Pharmacology & Therapeutics.

"The study outcomes highlight the importance for individuals with celiac disease of maintaining a gluten-free diet not just for physical well-being but also for mental well-being," senior author Dr. Greg Yelland said.

And in a related finding, scientists have discovered that a gluten-free diet may ease depressive symptoms in people with irritable bowel syndrome (IBS).

Gluten produces "brain fog"

In celiac disease, the small intestine responds to the presence of gluten (a protein found in wheat, rye and barley) by triggering an immune response. Over the long term, exposure to gluten can lead to chronic inflammation and nutrient malabsorption. Symptoms of celiac disease include stomach pain, weight loss, bloating and diarrhea. Over time, malabsorption can lead to nutrient deficiencies that cause damage or even failure in several bodily systems and organs.

Although celiac disease is currently incurable, a strict gluten-free diet can prevent flareups and, over time, even allow healing of intestinal damage.

In addition to its digestive symptoms, celiac disease is also known to produce a phenomenon known as "brain fog": a variety of cognitive symptoms such as temporary memory loss, lack of creativity and attention problems.

"In our experience, patients often report that brain fog dissipates after treatment on a gluten-free diet or returns after inadvertent gluten exposure," the researchers wrote.

The researchers assigned 11 adults with celiac disease who had not previously been following a strict gluten-free diet to forego all gluten-containing foods for a full year. At the end of that time, participants showed significantly improved intestinal health.

By 12 weeks into the study, the participants were already scoring significantly higher on various tests of cognitive function than they had at the beginning of the trial.

The findings reinforce the biological reality of brain fog and are consistent with prior findings that have shown a correlation between age-related cognitive decline and late diagnosis of celiac disease. They suggest that untreated celiac disease is more likely to produce severe cognitive symptoms.

Researchers are unsure exactly what it is about celiac disease that produces cognitive dysfunction. Possibilities include low levels of key nutrients such as iron or folate, disruption to gut flora and chronic inflammation.

Gluten produces depression

Another recent study conducted by some of the same researchers found that a gluten-free diet may also provide cognitive benefits to some people who do not have celiac disease.

The researchers instructed 22 adults who suffered from IBS but not from celiac disease to consume a standardized gluten-free diet supplemented with either 16 g/day of whey, 16 g/day of gluten or a placebo for three days. After a washout period of at least three days, participants were switched to another diet, until all participants had completed all three diets. The researchers assessed each participants' mental state, gastrointestinal symptoms and secretion of the stress hormone cortisol.

The researchers found that, while neither gluten nor whey had any effect on gastrointestinal symptoms or cortisol secretion, participants on the gluten diet scored significantly higher on a depression scale than participants in the other two groups.

Studies have suggested that many people who self-diagnose as being gluten-sensitive but who do not suffer from celiac disease don't actually experience any improvement in their gastrointestinal symptoms from cutting gluten out of their diets. Nevertheless, such people widely report feeling better when they do not consume gluten. The researchers suggested that this sense of improved well-being may actually stem from cognitive rather than digestive benefits.

Amaranth: a gluten-free grain rich in protein and minerals

Amaranth is a broad-leafed plant that is native to the southern half of North America. It is part of the Amaranthaceae family of flowering plants, which also includes beets, Swiss chard, spinach and quinoa, and is characterized by its rapid growing speed and competitive nature. In fact, amaranth is so aggressive that many American gardeners regard it as nothing more than a noxious weed that does little but threaten the livelihood of other, less invasive plants.

This is unfortunate, since amaranth is actually highly nutritious. The plant's grain-like seeds were a significant source of essential nutrients for the American Indians, and they remain a popular food in Mexico and South America. This article sheds some light on the health benefits of this somewhat misunderstood plant.
Reasons to love amaranth

Complete protein source -- Depending on its quality, amaranth is comprised of between 13 and 19 percent protein, which is more protein per weight than cereals such as rice, sorghum and rye. Significantly, this protein also contains all eight essential amino acids (including lysine, an amino acid missing from most grains), making it an excellent complete protein source for vegetarians and vegans. (1) Though most people are aware that protein aids the growth and repair of cells, it also sends signals around the body, facilitates substance transportation and much more. Without it, we would literally fall apart.

Gluten-free -- Like quinoa and buckwheat, amaranth is naturally gluten-free. While individuals with gluten intolerance and celiac disease will appreciate this news the most, growing evidence suggests that gluten could be bad for everyone -- even those of us without an overt sensitivity. According to Dr. Alessio Fasano, gluten activates a protein called zonulin that makes up the seal between our intestinal cells, triggering an immune response. (2) Gluten also contains phytic acid, a compound that renders many important minerals, such as magnesium, bio-unavailable. With amaranth, however, we don't need to worry about these serious issues.

Cardiovascular benefits -- Though studies into amaranth are limited, emerging research suggests that it can benefit our cardiovascular system. A study published in Lipids in Health and Disease in January 2007, for instance, found that amaranth oil could benefit patients with coronary heart disease. (3) A more recent study, published in Proteome Science in May 2014, also found that amaranth could potentially treat atherosclerosis, or narrowing of the arteries. (4)

Rich in dietary fiber -- According to Self's "NutritionData," one cup of cooked amaranth provides us with 5.2 grams of dietary fiber, or 21 percent of our recommended daily allowance (RDA). (5) Most of this fiber is the insoluble kind, which passes through the gastrointestinal tract intact and triggers a laxative effect. However, amaranth also contains a lot of soluble fiber, which attracts water, slows digestion and is known to produce cholesterol-lowering benefits. Consequently, amaranth is suitable for a weight-loss diet.

Dense in minerals -- Perhaps amaranth's greatest attraction is its dense concentration of essential minerals. One cup of cooked amaranth supplies us with 29 percent of our RDA of iron, 40 percent of our RDA of magnesium (in which up to 80 percent of the United States population is estimated to be deficient), 36 percent of our RDA of phosphorus and a whopping 105 percent of our RDA of manganese. Amaranth also contains respectable amounts of calcium, potassium, zinc, copper and selenium. On the negative side, it is lacking in most vitamins except vitamin B6 and folate. (5)

Amaranth is commonly consumed in seed, flour and oil form. Though it is known to be resistant to Monsanto's glyphosate herbicide, it's always a good idea to purchase organic amaranth products whenever possible for peace of mind.