Radish + Hazelnut Grain Salad

This is the type of meal situation that’s my bread and butter. It’s the sort of thing I’ll bring to a potluck or picnic-style situation, and it makes a routine visit in our regular meals much the same way tacos do – i.e. same concept, different ingredients depending on what’s on hand and seasonal. Over the years, I’ve also found that William usually takes some of the leftovers for his work lunch the next day – which only happens if it meets his slightly different than mine taste-bud standards. It also helps when I add raisins, which in our house grace many a main dish. We are both lifelong raisin affectionados. :)

While everything is fairly interchangeable here, you’ll note I only list gluten-free grains as options. I don’t tend to be outright against gluten-containing grains for those that can tolerate them, but many individuals tend to be at least slightly sensitive – especially those with pre-existing autoimmune conditions (since inflammation in the gut significantly contributes and/or is part of the cause, and gluten is inflammatory to everyone to a certain degree). I also find that many individuals running long miles, particularly in the summer heat, suffer from more achy tummy – not hungry – can’t tolerate lots of foods symptoms. That’s because these kind of long or hard workouts in stressful physical conditions contribute to damage of the endothelial tissue in the gut, which by design is very thin (one cell thick!) to allow for absorption. If you eat gluten and wheat products regularly, purchase a few non-gluten grains next time you’re out shopping. And if you do avoid wheat and gluten, try to find one or two new to you or haven’t tried in a while gf grains next time. Dietary diversity is also imperative for good long-term gut health.

One last note I’ll make here is that I left out a protein-rich ingredient to this. If you tend to follow a vegan or vegetarian way of eating, and especially if you’re active, please add one to your meal. You can read more here about the importance of protein, particularly for plant-based, active folks. Often I’ll add cooked beans such as garbanzos to make this type of salad a one-dish situation, but a side of seasoned/baked/grilled tempeh or tofu, grilled salmon or similar, a couple fried eggs, or whatever else is your protein of choice will round this out nicely into a true meal. Enjoy!

Radish + Hazelnut Grain Salad, serves 4
1 cup mixed grains (like millet, quinoa, buckwheat or any combination of these)
1 onion, thinly sliced
a large handful of baby spinach or kale leaves
1 cup radishes, thinly sliced
1/4 cup raisins
1/4 cup dried apricots, sliced into small pieces
1 cup parsley leaves, minced
1 cup mint and / or basil, minced
2 Tbs. olive oil
2 Tbs. white wine or raw apple cider vinegar
1/4 cup hazelnuts, toasted
salt and pepper to taste

  1. Place the grains in a medium saucepan and add 2 cups water. Bring to a boil, reduce the heat to low, and then cover. Cook for 20-25 minutes until the water is absorbed, and then set aside to cool slightly.
  2. While the grains are cooking, saute the thinly sliced onions in a skillet with a little of the olive oil. Cook them until they are soft and translucent, bordering on being caramelized. Pull off the heat and transfer them to a large serving bowl.
  3. Tear or slice the spinach or kale leaves into small pieces and then pile them on top of the the onions.
  4. Add the slightly still warm cooked grains to the mixing bowl on top of the greens. Stir through to wilt them slightly. Then mix in the radishes, dried fruit, and herbs.
  5. Add in the olive oil and vinegar, 1 Tablespoon of each at a time, and stir through. Add additional as needed to make it the right consistency for you, i.e. add more oil and vinegar if you like a wetter mixture. Also taste as you go, since you might need more vinegar to bring a little more acid flavor for balance. Salt and pepper to taste at this time as well. You might need up to 3/4-1 tsp of salt and 1/8-1/4 tsp. black pepper.
  6. Serve slightly warm or at room temperature.

Strawberry Rhubarb Scones {gluten + dairy-free} and Celiac Awareness Month

I was listening to an interview a few days ago with a nutritionist who was immediately asked, “So you’re a nutritionist. What diet are you on?”

Before she responded, I visibly cringed because let’s face it, most of us who work within the nutrition world follow a style of eating that is a type of diet. The reason for this varies but is usually because many of us that spend our days helping others with food and health came to it because we struggled ourselves.

And that’s true of myself as well.

The individual on the podcast quickly and proudly clarified that she has no food restrictions and isn’t on a diet. Had I been a nutritionist more than a decade ago when I first began to realize I was being called and pulled in this direction, I would have said the same. At that point, is was very helpful for me to eat the full spectrum of foods and to not have any restrictions, as is true for many individuals.

But then a lot more health challenges came along and here I am, a veteran of a gluten-free (and dairy-free, mostly vegetarian) diet. My journey was and continues to be one of a food as medicine approach. But I’m certainly not the type of person that believes everyone needs to prescribe to my way of eating. We’re all so different with life circumstances, genetics, preferences, and yes, food choices or dietary restrictions as a way to remain in balance with our health.

Celiac Disease Awareness

May happens to be Celiac Awareness Month, and as an individual that has had to eat strictly gluten-free for the last eight years, the better part of those years has been in educating others about what it means to live with a food restriction that when contaminated with even a little gluten, leaves longer-term symptoms than ‘just’ having a stomachache for a day or so.

What that means is also different for each person. 80 percent of individuals with celiac disease have difficulty remaining gluten-free, 70 percent are still exposed to gluten while on a strict gluten-free diet, half of all children with celiac are anxious about eating, many individuals have symptoms of depression, and nearly all have sacrificed major life experiences such as not being able to travel widely, enjoy a meal out with friends, enjoy the full experience of a wedding or birthday celebration and the like.

For me, it means I rarely eat out because I react to most restaurant meals unless it’s made in a strict gluten-free kitchen. Pizza, bakeries, gastropubs, and the like that serve a traditionally floury mix of foods and/or have one grill, fryer, or oven are generally the worst — ethnic cuisines that tend to be gluten-free by their nature are less risky. This is similar when eating in the homes of friends or family. (Wheat) flour in the kitchen tends to mean it floats and ends up in foods and surfaces you wouldn’t think about unless you have to.

On the flip side, there are many options to live fairly comfortably with a gluten-free lifestyle these days. More restaurants are beginning to understand the major issue of cross-contamination. Usually these restaurants have a family history and they’re the ones to trust because they take it seriously.

And gluten-free flours and baked goods are much more plentiful in the last several years.

But that doesn’t always mean we should be eating them.

What do you mean? I have to eat gluten-free because of celiac or similar and you want to take away my GF baked goods too?

Inherently, most gluten-free baked products have a lot of “junk” ingredients in them, ie starches, gums, and excess sugar (hello boxed gluten-free cake mix whose main ingredient is sugar). What most of these ingredients turn into in the body is a simple sugar, and sugar is extremely inflammatory, especially for individuals with an autoimmune disorder–which means the body tends to be really good at making inflammation a regular event. Not so good for daily comfort, being pain-free, having a positive mood, or long-term health.

So while I’m not a proponent of too many gluten-free baked goods — especially if they’re made with lots of refined flours, starches, gums, and sugars, I tend to be of the mindset that fresh baked bread, cake, cookies, and pastries and even the kind that are actually just not that good for you, can make their way into a Celiac friendly diet. Though maybe as just sometimes foods rather than everyday.

Depending on your personal health needs, of course. See last week — Are You Eating Enough for Your Activity Level? — as an example.

And while this is a celiac disease and gluten-focused article, I’m fully aware that other restrictive diets due to food allergies and/or medical necessity can be just as or more challenging to navigate. Despite this, my goal as a food as medicine eater and nutritionist is always to increase the diversity of our daily food choices, rather than limit them.

Strawberry Rhubarb Scones, makes 8
These are the Irish style of scones, so they’re usually made round, low in sugar or without, and delicious sliced in half and eaten with a little cream (traditional), yogurt, or honey.

I’ve made these with vegan butter here (Melt Plant Based Butter Sticks), but unrefined extra virgin coconut oil and Kerrygold butter also work well . Freeze your butter or oil and then grate it into the flour mixture. If you have no reason for avoiding true dairy butter, opt for that instead and choose a good brand, like Kerrygold. 
The addition of sugar and vanilla are optional because I left them out in my first try of this recipe and found them still delicious. You’ll know by now I tend to be acclimated to eating very little sugar so keep that in mind.

160 g oatmeal
110 g buckwheat groats
10 g arrowroot starch or cornstarch
25 g sugar (optional)
4 teaspoons / 20 g baking powder
½ teaspoon salt
60 g / 4 Tbs. frozen grated butter or coconut oil
¾ cup chopped strawberries
1/3 cup finely chopped rhubarb
2/3 cup cold non-dairy milk
1 tsp. vanilla (optional)

  • Preheat oven to a very hot 475°F
  • In a spice grinder or food processor, mill the oatmeal and buckwheat until they’re ground into a fine flour.
  • Combine all the dry ingredients in a mixing bowl.
  • Rub the frozen grated butter or oil into the dry ingredients until it resembles very coarse bread crumbs with some pea-sized pieces.
  • Stir in the chopped strawberries and rhubarb.
  • Add the milk and vanilla at once and stir until it just forms a sticky dough. They will seem a touch wet, but they will end up more tender this way!
  • Turn the dough out onto a lightly floured board and lightly flour the top of the dough. To achieve a layered effect in your scones, knead very gently once (do not press too firmly) then fold and turn the kneaded dough about 3 or 4 times until the dough has formed a smooth texture. Scones require a light hand so be gentle and err on working the dough less.
  • Pat or roll out the dough into a 12 inch by 8 inch rectangle or circle that’s a little more than 1-inch thick. Cut or separate it into eight equal portions and gently form into rounds.
  • Place the rounds just touching on a baking dish and bake in the preheated oven for about 12 minutes (check at 10 minutes so as to not overbake!) until the scones are well risen and are lightly colored on the tops.
  • Immediately place the pan onto a cooling rack and serve while still warm, or gently reheated.

Other Seasonal Strawberry Recipes:
Strawberry Tabbouleh
Strawberry, Asparagus + Radish Flatbread
Strawberry Cardamom Lassi
Berry Bran Muffins
Strawberry Rhubarb Pie

Whole Grain Gluten-Free Sourdough Bread

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This summer, myself and a group of fellow nutrition students and alums are reading Deep Nutrition for a book club we’ve started. The theme of the book is about the benefits of traditional diets, somewhat in the Weston Price tradition, for optimal health. I cannot yet comment on what I think of the book as I haven’t read enough to have a strong opinion, but the idea of eating more in the traditional style with its emphasis on whole foods as close to the source and as untouched as possible from chemicals and the like has been a major theme in my nutritional courses over the past two years. It is also a viewpoint I adopted years ago when figuring out how to truly recover from the diet culture I was immersed in and which was contributing to my eating disorder behaviors around foods. In my classes, we’ve also delved a lot into the need for promoting gut health, since a healthy, happily functioning gut can be thought of as the foundation to health in the body and mind far beyond our digestive region. This also happens to be a topic that is near and dear to me because it’s one of my main health struggles.

As I’ve mentioned before, The three major nutritional practices that promote gut health are eating more fiber, eating more fermented foods, and reducing sugar and refined carbohydrate intake.

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Last summer, after a particularly rocky winter and an autoimmune lab marker coming back positive, I began a very focused fine-tuning of my diet and lifestyle, in relation to improving gut health and my reaction to stress, since both strongly contribute to autoimmune conditions. As part of that process, I began a return to making sourdough.

Sourdough, as the name suggests, is a traditional fermentation process where wild yeasts ferment the flours, making them easier to digest because the yeasts create lactic acid, and which then break down anti-nutrients that plants make to protect themselves, such as phytates and lectins. These anti-nutrients block mineral absorption and the resulting sourdough can contain a lot more readily absorbable nutrients than the original unfermented flours or grains. Additionally, the process of fermentation more generally makes all the proteins in the bread easier to digest, and it is the protein that is usually causing an inflammatory reaction for those with GI issues like intestinal permeability, malabsorption, celiac disease, and other autoimmune conditions. Due to our hectic lifestyles and often very non-whole-foods diets, many, many of us have at least some of these symptoms and/or diagnoses that could be improved by adding more fermented foods, in addition to the other two gut health promoting practices of eating more fiber and reducing sugar and refined carbohydrates.

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For someone that is very sensitive to gluten like me, there’s also good news from eating gluten-free sourdough, as there are research indications that the fermentation process involved in making traditionally fermented gluten-free bread reduces the release of inflammatory compounds within the gut for someone who has recently adopted a gluten-free diet due to a celiac diagnosis, whereas consuming other types of gluten-free bread did not reduce these inflammatory responses1.

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Maybe it’s the tea-drinking, sweater-garbed, sourdough-baking wise grandmother in me, but I can’t help but think, of course, to that news. It simply seems that our systems recognize and respond better to the more traditionally made foods like sourdough. Whenever I have a GI flare-up these days, I definitely try to put extra focus on avoiding those refined gluten-free products and even whole grains that weren’t cooked really well, and emphasize sourdough for my grain consumption. I’m finding this helps me return to balance more quickly. For someone that doesn’t react so strongly to gluten, consuming sourdough instead of regularly-baked bread still contributes all the positive benefits I mentioned above about keeping the gut happy and increasing nutrient absorption.

So now, after more than a year of refining my gluten-free sourdough method, I have a recipe I feel good about sharing!

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Whole Grain Gluten Free Sourdough Bread, makes 1 sandwich/toast loaf
– Adapted from Baking MagiqueWholehearted Eats, and with tips from Bad Hunter Stories.
– I have a 100% buckwheat starter that I began using this formula. I did not add any outside culture, but simply created it from the wild yeasts in my home. This meant it took a little longer for the starter to get good and active initially.
– For the buckwheat and oats, I often start with whole grains which I grind in my coffee/spice grinder each time I bake and feed the starter.
– I only make this using a kitchen scale rather than measuring cups, and I’ve found I can interchange the flours, by weight, using this method.
– Using slightly different flours along with the the outside weather will result in needing to change the amount of water. Err on the side of having a fairly moist dough that still comes together. 

80 g brown rice flour
140 g cold buckwheat sourdough starter
110 g water
————–
450 g water at room temperature + more as necessary to reach the desired consistency
20 g psyllium husk
10 g ground flax seeds
————–
60 g of each
– sorghum flour
– oat flour
– buckwheat flour
– millet flour
– teff flour
24 g / 2 Tbs. sugar or honey
1 tsp. sea salt

  • In the evening: Mix brown rice flour, sourdough starter and water in a bowl and cover with a clean kitchen towel. Let sit overnight (about 8-12 hours) in a warm and non-drafty place.
  • In the morning: Mix water, psyllium husk and ground flaxseeds in a bowl and whisk until a thick gel forms. Set aside.
  • In a separate bowl mix all of the dry ingredients.
  • Add the sourdough starter that you made the night before to the wet ingredients and mix.
  • Add the wet mixture to the dry ingredients and stir with a wooden spoon until the flour is fully incorporated. Add a small amount of filtered water, if needed, to arrive at a moist ball of dough.
  • Line a loaf pan with parchment and dump the dough into the pan, smoothing it out into a loaf shape and leveling it into all the corners. Cover with the clean kitchen towel or plastic bag and put in a warm place away from drafts. Allow to rise for 4-6 hours. This will depend on your kitchen warmth. Mine tends to stay cool so I err on the side of 6 to even 6 1/2 hours usually.
  • Preheat the oven to 500°F/260°C. Once the oven’s hot, remove the towel or bag from the loaf, and score the top with one or two good slashes with a sharp knife.
  • Put the loaf in the oven and turn the temperature down to 450°F/230°C. Bake for 50 minutes or until the internal temperature reaches a little over 200°F/90°C.
  • Let the loaf cool on a wire rack for at least an hour, before slicing.

1. Calasso, M., Vincentini, O., Valitutti, F., Felli, C., Gobbetti, M., and Di Cagno, R. (2012). The sourdough fermentation may enhance the recovery from intestinal inflammation of coeliac patients at the early stage of the gluten-free diet. European Journal of Nutrition,51(4). 507-12. doi: 10.1007/s00394-012-0303-y.