Gluten Sensitivity

Gluten is a protein. Flour is basically the glue that holds together grains such as rye, barley and wheat. You find gluten in foods such as bread, pasta and cereal. Also in cakes, cookies, pizza, and beer. Whether you avoid gluten because of disease, diet or personal reasons here are some gluten replacement choices. Before trying anything new please read labels, make sure you do not have any allergies and avoid any foods that you are allergic to.

• Arrowroot flour/starch- Can be used as a thickener for sauces and in dessert or bread recipies. It may support digestion, weight loss, improve circulation and nourish skin.
• Coconut flour- Can be used to make cakes, muffins and pancakes. Coconut flour is low carb and may improve digestion and support a healthy body weight.
• Almond flour- Can be used for baking and breading. Has many nutrients such as magnesium and vitamin E, may control blood sugar and lower your risk of heart disease.
• Flax and chia seeds- Great for making breadcrumbs along with almond flour. Gives a crunchy consistency to recipies. Good source of fiber, protein and omega 3 fatty acids. May help against cancer, lower cholesterol, reduce blood pressure, help with weight loss, control blood sugar and boost energy.
• Millet flour- Can be used in baked goods and pizza crust. May promote gut friendly bacteria and healthy digestion, help reduce blood sugar levels and lower cholesterol.
• Garbanzo bean flour (chickpea flour)- Can be used for binding foods such as burgers, potato or crab cakes, thickening soups or sauces, batter for crunchy coating and veggie baking. Rich in protein and fiber, great source of iron, magnesium and folate.

These are also a few more choices of gluten free foods.

• Potatoes
• Rice
• Quinoa
• Fruits
• Vegetables
• Beans
• Legumes
• Nuts
• Eggs
• Meat
• Fish