Media!

For some of you new to CR these might be of interest to you. They are pretty good videos and interviews with CRONies and about CR in general. I hope you enjoy them!


Eat Less - Live Longer
Can a very low calorie diet extend life, and if so how? Animal studies seem to say yes, and one scientist is trying it out on himself.
Category: Biology/Nature, Medicine/Health
Episode: Never Say Die

April and Michael CNN video

Michael - Calorie-restriction devotee hungry for longer life Real player
Michael - Calorie-restriction devotee hungry for longer life Quick Time player


Cut Calories: You'll Live Long & Prosper

Joseph Cordell, Rhesus monkeys etc etc... (9 minutes)

Eri Gentry Calorie Restriction interview - resveratrol - anti aging

Discovery Canada Video on Calorie Restriction (inc MR interview)

Paul McGlotin and Meredith

Dean Pomerleau Calorie restriction interview (select Near-starvation diet on the video section on ther right)

Calorie Restriction videos on google (includes interviews with CRONies)

Monkey Studies 2

This monkey C58 was sent from India, and then put on a Calorie Restriction diet (30%). I believe he wasn't put on CR until late in his life, and he lived to 41 years (123 human years). Apparently he is the oldest Rhesus monkey documented (?)

One thing I forgot to mention is that in the NIA study the monkeys were throwing away their food, both ad lib and calorie restricted monkeys... apparently it is due to being in a depressive state. I mean they are locked up in those cages for so long, who wouldn't be!?!? So this could be an important factor. It might just be that the University of Wisconsin studies are better done and thats why they are showing increase in longevity. Answers will come soon, but not soon enough.

What about other recent studies? There was one done that was more of a weight maintaining study and had their ad lib eat what they want when they want. The results... the ad lib group lived to 23 and the 30% CR group lived, wait, 30% longer! (30 years) and that is equivalent to a group of humans living on average to 90 years.

I believe there was another study "Mortality and Morbidity in Laboratory-maintained Rhesus Monkeys and Effects of Long-term Dietary Restriction". Again this compared true ad lib vs CR obesity avoidance monkey diet. The ad lib monkeys lived on average to 25 while the calorie restricted monkeys lived to 32 on average. There were 117 monkeys, 8 were CR'd, and 109 ate however much they wanted. In human equivalent years 32 years is around 96 human years.

Both of those are OBESITY AVOIDANCE studies and not true life extending CR studies. Whatever reason the NIA are not seeing as a good results as the UW studies is yet to be determined. Things might shift back in favour of CR at some point. There was a learning curve for adult onset CR in rodents, and maybe so for monkeys.

Monkeys and Human CRers that have been on CR for long term look IMO significantly younger than their ages. But any reasonably healthy diet would probably keep one looking younger for a bit longer.

Coconut Chocolate Chip Cake- An Easy Gluten-Free Recipe

Use a gluten-free pancake and baking mix to make cake!

 

This is one of my most popular gluten-free cake recipes- a divinely simple gluten-free coconut cake studded with chocolate chips. And so easy to make if you keep Pamela's Ultimate Baking and Pancake Mix on hand. We are leaving for Los Angeles on Friday and Yours Truly in Gluten-Free Goodness will be off-line for a bit. I thought I might leave you with something sweet to nosh as I prepare for our much anticipated sojourn into Hollyweird.

A simple recipe. No fuss. No frosting. Cake for those of us who aren't gifted with ganache. The kind of cake you can grab on the go (how very un-Zen!) or nibble politely over coffee and a hot flash inducing debate with friends about why naturally beautiful, smart and talented women inject military grade toxins into their foreheads and goddess-knows-what into their lips and bursting apple cheeks until all you can do, Dearest Reader, is stare in frozen horror wondering, What the Tap-dancing Hades have you done to your face?

Please, women. I beg you. Stop.

Your once expressive faces (your numero uno tool of the trade in theater and film) now look like masks or worse. You look like a sky-diving plastic blow-up doll. You do not look younger, I'm sorry to tell you. You look weird. Vacuous. If not desperate. There's an uncanny vinyl aura oozing from a visage that's had "work done" (I guess the new phrase is "been refreshed").

Trust me. Be strong. Be authentic. Think: What would Frances McDormand do?

And go eat some cake.

Read more + get the recipe >>

Costa Rica Expedition Day 2

"We discovered today that looking good in a bathing suit isn’t the only reason to stay in shape.

Yesterday, the online audience voted that I tackle the question of why Nicoyans are enjoying such lower levels of obesity than the rest of Costa Rica. So today I joined the team’s Docs — demographer Michel Poulain and longevity expert Gianni Pes — conducting health surveys of local nonaterians --- those over 90 years old --- and centenarians. It was a long, hot day, full of hundreds of questions, measurements and tests. My eyes glazed over just watching, but fortunately the 97-year-olds demonstrating their level of physical fitness seemed to be having a blast."

"Centenarians in other Blue Zones eat low-calorie diets, and rarely over indulge. In Okinawa they call it “hara hachi bu,” eat until you’re 80% full. A 1958 cultural study of Nicoya confirms that a similar practice is part of the traditional diet here. After a day of working in the fields, Nicoyans ate a light, simple supper of rice, beans, tortillas, and the occasional egg at dusk. Nutritional evaluations from 1969 and 1978 indicate Nicoyans consumed the fewest amount of calories nationwide — as much as 20 percent less than other regions.

Are Nicoyans living longer because of regular physical activity and a caloric restricted diet? Maybe yes, maybe no — our surveys of this area are nowhere near complete enough to make a definite conclusion.

But walking down the streets full of lean physiques, pretty Ticas in tank tops and broad-shouldered cowboys in tight jeans, it’s obvious they’re doing something right."

SEE THE VIDEO HERE

Monkey CR Studies

I've asked this question a few times on the CR Society mailing lists but failed to get a response. Whether it was because I posted it on the community list rather than the main list may have something to do with it... I would assume that not many have time to read the comm lists too.

Earlier in 2006 the rhesus monkeys in the NIA study apparently had some problems. The Calorie Restricted monkeys had a higher mortality rate. But then the data and articles coming from the University of Wisconsin on CR monkeys and its a different picture. So what if we end up with two different results? What if the NIA studies fail to show any significant longevity gain and the UW do show it? -- I what we can say is that there are certainly other factors that are involved and CR has to be done right. You can look at the food they were given, and the conditions they were kept it. Apparently in the NIA study the rhesus monkeys were being given candy! Who knows how this will all end up, but i'm most interested in how it will affect those of us who do CR. If the results came back not so good would you carry on doing moderate to severe CR?

This was April and Michael CNN video a while back. Also shows the Rhesus monkeys and stuff
See the video here

Headaches

You know what, this is something I haven't really given much thought to but I can only remember having just 1 mild headache that lasted for a day or so in two years of being on CR. This includes when I've been sick with infections... no headaches! I thought about it today after I said I'd help out with this survey on coughs and chest infections. It's a study involving around 4000 people and I just basically keep a diary of my symptoms and see what I take and how long symptoms usually settle and whatever. I have to basically check boxes each day and then send it off. One of ths symptoms was headaches. Then it occured to me that I've not taken one painkiller in two years for a headache, I just don't get them anymore! Usually its a symptom of flu, throat infections and such, but nope, not even then!

I guess a lot of headaches maybe down to glucose spikes and dips from your regular western junk food diet. Even the stress I had earlier last year never caused any headaches. I wonder if any other CRers are free from headaches almost always now?

And also I am planning for those blood tests in feburary sometime.

Doctor put on my file to be done: CBC, Renal Function, Liver Function, Lipids, Fe, Fasting Glucose, CRP (can't get hs-CRP but hoping for <1mg/L). I forget to ask him for testosterone, DHEA or T3. Doctors can be a reluctant on the latter because of expense, but are generally ok about getting 1 or 2 of them done if its not too often. I will have to go back and speak to him about these blood tests.

Costa Rica Longevity Expedition

The new expedition begins! The team that went to okinawa and met with the centenarians are now in Costa Rica to meet the people there. The expedition will last 3 weeks. Keep checking back there for new videos!

"In 2005, Dr. Luis Rosero, a Costa Rican demographer trained in the U.S, presented a paper at an international conference claiming to have discovered that 60 year-old Costa Ricans have the longest life expectancy of anyone in the world. In other words, if you are middle aged and live in Costa Rica, you are more likely to reach, say, a healthy age 90 than your counterparts worldwide. The academics at the conference did not believe Dr. Rosero. After all, Central America is still considered "Third World," a place of poverty, tropical disease, and, during the 1990's, terrible wars. How could the people here live longer than "First World" countries like those in Europe and the U.S?"

(video on this page)
http://www.bluezones.com/

You can DIRECT the team where to go by voting!

Enjoy!

Pomegranate Glazed Green Beans & Portobellos

Pomegranate glazed green beans.

The days may be getting longer but for this casita-bound goddess (I'm not one to strap on skis or skates or hurtle downhill on a toboggan, Darling) each successive chilly day invades my bookworm bones a little deeper. I get restless. I get itchy.

Don't you?

So after a leg stretching day in Santa Fe doing errands and getting a total pick-me-up shake-me-loose hair cut, Steve and I headed back to our quiet casita by the mesa with a bag of fresh green beans and portobellos and a bottle of Trader Joe's Pomegranate Glaze. Something new to try.

Just for fun.

Read more + get the recipe >>

A difficult experiment

I'm still experimenting with removing certain foods out of my diet, although it is very difficult to guage the success of removing a food on my nasal symptoms. Removing low fat yogurt never did anything, I never noticed any change at all. When I started to cut back on eating apples I noticed a subtle improvement, but was good enough to justify me removing them from my diet. Something triggered this problem early on in 2005, and I think it may have been stress related. So I've got the problem now and I'll try to learn to deal with it. I used to have really bad hay fever symptoms during the summer for many years during high school. I started Calorie Restriction and the symptoms never came back again so I thought it was the end of allergies, forever!

Not so, stress is bad for you so you must do what you can to be a CRer with limited amounts of daily stress to have the best benefits of doing CR.

The good news is that Medicine are making great strides in developing effective treatment for allergies, and they believe within 2 years hay fever will be 'cured' and food allergies within 5-10 years. There are many trials going on using different methods and the success rate is 100% for quite a few of the trials. So for those of us that still have some minor allergy problem, there might be an end to it real soon!

Me and the doc agreed that it could be food related with me, but I'm on the waiting list to see an ENT doctor anyway, to check that there is nothing going on in my nose other than just some inflammation.

So I'll have to keep steaming my veggies, avoid some raw fruit, and use my nasonex... and continue trying to figure which foods may worsen symptoms. So far I've been able to stop nasal bleeding by cutting out apples. Apples are the fruit that people with hay fever are most allergic to, and symptoms can manifest as mouth sores, itchy throat, rhinitis and a bunch of other symptoms.

I've spoken to my doctor about getting an allergy test done, but he thinks there is no point. Why? Because he says that I'm probably going to be allergic to so many foods that it may just put me off eating most things, or put me in a hopeless situation.

It reminds me a little like something that was said to my sister a while back, although in my case it would be less serious, for her I feel it is something she has to know as soon as possible.

One of the doctors in the place I go to (not my one) said to my sister "don't get tested for lupus because you'll just keep thinking about it and get worried" - My mother has lupus. So my sister has never been tested, isn't that crazy!? I guess I am lucky that this is only a minor nuisance, rather than something more serious. A lot of others have far worse problems to worry about.

The Adventure

(1:32)"I wanna have the same last dream again
The one where I wake up and I'm alive
Just as the four walls close me within
My eyes are open up with pure sunlight
I'm the first to know
My dearest friends
Even if your hope has burned with time
Anything that is dead shall be re-grown
And your vicious pain, your warning sign
You will be fine

"Any type of love it will be shown
Like every single tree reach for the sky
if you're gonna fall
i'll let you know
that i will pick you up
like you for i"

I think thats a nice song. April posted a song in her blog post "magic" and it had some meaning to her and her cr.

I have selected a song which has some meaning to me (posted above which you can listen to...) it's called 'the adventure' and I think it fits with what CR is. Calorie restriction is an adventure or journey where you will probably have both hard and good times but it's all a learning experience and things you can carry on with you. If you fail, or do something bad, we'll let you know and help you out (like April did in her last blog post). We all should look out for each other :) Blogging is great because we share out experiences so we can learn from each other.

Enjoy that song! and good luck to all those who are just starting CR :)

Smile!

Lately I just feel like smiling and laughing... and I don't know why, or do I? The part time job I do is so boring yet I couldn't help but feel happy when I was in work last night. It feels strange, but amazing. I think it may have started when I tried to not eat anything after 3pm and have kept to this regimen. It seems the good feelings I'm having, have been increasing. I'm going to stick this now because it fits in very well with my day and regulates my sleeping pattern. Which I've always had lots of problems with, because I seem be a 'night person' and always have been. My sleeping pattern will always go this way if I don't get proper control.

Roasted Red, Gold & Blue Potatoes

Roasted potato wedges make a tasty side dish.

Mornings have been bone-chilling frigid. The distant mountain peaks are snow capped, almost mystical against the deep-sea sky. The mesa behind us is still frosted white on the shadow side. Coyote tracks zigzag through the junipers. Yesterday, I watched a jackrabbit sprint across the western slope below our casita, his desert brown camouflage useless against the snow. I shivered and hustled to the kitchen to slice up potatoes.

Trader Joe's in Santa Fe had some of those trendy heirloom tri-colored potatoes this week, the sweetest little gems in purple-blue, red and gold. So, of course, Darling, we had to snag a bag to bring back home. We were both craving comfort food. 

Read more + get the recipe >>

Cooking & Baking Gluten-Free: Tips from Karina

Gluten-free baking made easy with tips from Karina.

Cooking and Baking Gluten-Free

Tips from a Gluten-Free Goddess

by Karina Allrich

New to this whole gluten-free thing? Not sure how to substitute the wheat flour in a favorite recipe? Need to cook without additional problematic ingredients– such as milk or soy? This article is for you, Babycakes. And check out my post The Morning After [diagnosis, that is] for some smart and supportive start-up tips, from shopping strategies to easy dinner ideas [not to mention, how to recognize and solve those pesky contamination issues].

Cooking and Baking Gluten-Free

After six seven eight nine ten+ years of living gluten-free, cooking safely is second nature. It is (honestly, I swear!) NBD. No big deal. The key‐ for me- is to keep things simple. 

One option? Use a basic, neutral tasting gluten-free baking and pancake mix in your recipes. Keep it on hand and you have a pre-mixed flour blend for basics- quick breads, muffins, and cakes (see my easy pumpkin cake recipe here). It's fab in flourless quiches, omelets, and yes, pancakes. 

Safe grains for baking include brown rice flour,  white rice flour, sorghum flour, millet, and teff. The faux grains buckwheat and quinoa make nutty tasting high protein flours. 

Starches for baking include potato starch, cornstarch, arrowroot and tapioca starch.

Soybean, chick pea, almond, hazelnut, and peanut flours are high protein non-grain options.

Rolled oats? Oats are a sticky issue for those with celiac disease because widely available oats are problematic due to cross contamination with wheat crops. The good news is that a few small, independent farmers are now growing and milling certified gluten-free oats. Because whole grain oats are high in fiber, protein and iron, this is great news for those living gluten-free. Just be 100% sure the oats or oatmeal you are purchasing are "Certified Gluten-Free". Bob's Red Mill has recently added certified gluten-free oats to its line of gluten-free products milled in a dedicated facility.

On a side note- the high fiber in oats may take some getting used to for those with touchy tummies. Start slow. Try 1/2 cup of oatmeal twice in one week and see how you handle them. Gradually, you can add more into your weekly menu as your body grows used to the fiber. (Drink plenty of water!)

For more detailed info on eating gluten-free oats, please read Shelly Case's article on the safety of oats at Allergic Living.

Karina’s Gluten-Free Baking Tips

Numero Uno: Keep your sense of humor handy. It helps in gluten-free baking, Darling. Hockey pucks and doorstops are inevitable. We’ve all been there. We've all tossed failures into the compost.

Remember the crumb trick- you can always zap failures in the food processor and use the crumbs in other recipes. I freeze crumbs in a zip-lock bag.

For those of you interested in mixing your own gluten-free flour mix from scratch, here is a basic guideline- tweak it to your preference.

Karina's Basic Gluten-Free Flour Mix

 

Combine:

1 cup sorghum flour (aka jowar flour) or millet flour

1 cup potato starch (not potato flour) or other starch blend

1/3 to 1/2 cup almond meal, or buckwheat flour

1 teaspoon xanthan gum

*Notes:

You'll notice I don't white rice flour- the old school stand-by. I just think it's rather blah- and gummy.

Sorghum flour, aka jowar flour, is soft, slightly sweet - and lovely in baking.

Starches- I prefer potato starch for it's soft, light rise. Tapioca starch can often bake up tough- especially around the edges (if you use tapioca starch blend it with another softer starch, like cornstarch).

Brown rice flour has become controversial. I'm now using less brown rice and brown rice flour. Here's why- there is elevated arsenic in rice.

Almond flour is a dream in gluten-free recipes. It adds protein, fiber,  and essential minerals- not to mention a delicious almond taste- to recipes. 

Buckwheat flour- a favorite, along with millet flour- is high in protein and fiber and has a lovely nut-like taste. (And no, buckwheat is not related to wheat- it's actually a fruit in the rhubarb family).

Quinoa flour is packed with vegan protein but it needs to be used sparingly, as it has an assertive taste, and will make a baked goodie crumbly if used as a main flour. Blend it with other flours for best results. 


Coconut flour is sweet and fabulous. It's high in fiber. It soaks up moisture like crazy, though, so be careful using too much of it in a recipe. Start with a half cup in a gluten-free flour blend for best results. Eggs help coconut flour work best.

Subbing denser flours such as almond, buckwheat, coconut, or quinoa  flour will result in a heavier, denser product if you add too much. Start with a third to a half cup in your flour blend. Experiment and find the formula and texture you like best.

Sweet rice flour is very starchy and moist and you should add it  sparingly as a moisture boost to your baking- start with 2 tablespoons. Too much can make for a gummy product. It's also a fab gravy thickener.

To Create a Self-Rising Flour Mix

 

Combine:

1 cup unleavened gluten-free flour mix (see above)

1 1/2 teaspoons baking powder

1/2 teaspoon salt

Adding Moistness and Flavor to Gluten-Free Baked Goods

Choose a recipe wisely. Recipes containing pureed fruit, shredded veggies, yogurt, or sour cream translate beautifully to gluten-free. Think: banana muffins, carrot or pumpkin cake, sour cream apple cake or blueberry muffins made with yogurt.

Adding applesauce, pureed fruit or yogurt to recipes helps gluten-free cakes, muffins and quick breads stay moist.

Adding shredded or desiccated coconut, chopped nuts, dried fruit, and chocolate chips also goes a long way to improving texture and flavor. Start with adding one half cup to your favorite recipe. Experiment and have fun.

Use organic light brown sugar instead of refined white sugar. It boosts moistness and flavor.

Honey is a humectant and adds moistness (use less liquid in the recipe if you use honey).

Agave adds moisture, too. But if it's humid on the day you are baking, use less agave (or honey).

Use more vanilla. Gluten-Free flours can taste strong and unfamiliar, and a little extra vanilla helps soften their flavor. Don't be afraid to use a whole tablespoon- I do. And buy the good stuff. Bourbon vanilla is killer. Cheaper brands with fillers (like corn syrup!) are a pale imitation of true vanilla flavor.

Add warming spices like cinnamon and nutmeg to deepen flavor complexity (cinnamon and chocolate is a favorite secret combo of mine).

Baking Times and More Tips

 

Baking and rising times vary depending upon many factors:

Where do you live ‐ high altitude or sea level? High altitude gluten-free baking usually requires a little less liquid [start with 2 tablespoons less] and a higher oven temperature [increase oven temp by 25 degrees F] or a longer baking time. Often the only change I made for high altitude baking was to add 25 degrees F to my oven temperature (but I've never baked above 7,000 feet). The higher you get, the more problematic GF baking can be. Check your local library for high altitude baking tips.

Humid or dry? Flours grab moisture and become damp - this can affect the outcome. Start with 1 to 2 tablespoons less liquid (and less agave/honey) if you suspect your flours are dampish from humidity.

Ice cold ingredients or room temperature? 

I find baking with room temperature ingredients works best when baking gluten-free. When making gluten-free bread, eggs at room temperature are a must (place eggs in a cup of warmish water briefly until they reach room temperature). 

Yeast needs a warm environment to rise properly - a temperature of 100 to 110 degrees F is ideal.


Frozen fruit will chill down batters. Thaw to room temp and drain well, or add extra baking time- start with ten minutes.

Thick glass pan or thin dark metal? Baking pans may require more or less baking times - see your pan manufacturer's advice.

Oven temperatures vary slightly from oven to oven. Tune in to yours and notice if recipes tend to take longer - or shorter - to bake. Adjust baking times accordingly. Better yet- get an oven thermometer. You might be surprised how *off* your oven is!

Place pans in the center of a pre-heated oven ‐ not too close to the top or bottom ‐ for even baking.

Gluten-free batters are a little weird. Cake batter is thicker than you remember. Bread batter is looser than standard bread dough. Cookie dough is almost the same, but sometimes spreads faster during baking [try chilling cookie dough and baking on parchment].

Egg sizes vary. This affects the liquid to dry ratio in a recipe. My recipes are based on large organic free-range eggs or Ener-G Egg Replacer.

Until you get the hang of baking gluten-free, I suggest keeping a sharp eye on what’s in the oven. When it looks done, make sure the batter is firm and set in the center [jiggle the pan a tiny bit or lightly touch the top]. A wooden pick inserted in the center can tell you if the batter is still wet [but chocolate chips can melt and make this method sometimes unreliable; if the tester comes out chocolatty, try another spot].

I find‐ with brownies and cookie bars, especially‐ that it is easy to over-bake gluten-free treats. The center may appear too soft while the outside edges are browned just right; turn down the oven heat by 25 degrees; and if necessary, take it out if you prefer a softer center; the dessert will continue to "bake" for a minute or two before it begins to cool.

Freezing gluten-free baked goods often improves texture. Think your cookies or brownies are a dud? Try cutting, wrapping and freezing them. Eat slightly chilled or at room temperature, as you prefer.

Gluten-free baked goods and breads get soggy if they stay too long in their cozy pans. Remove loaves and cakes and muffins from the pan as SOON AS possible. The longer a gluten-free baked good remains in a hot pan, the soggier it gets.

If your end product is gummy in the center- or it falls in the middle- the problem is most likely too much liquid. Use 2-4 tablespoons less when you mix the batter or dough next time. Add only a little liquid at a time to achieve the consistency you need. If it happens often, your flours may be damp or your oven too cool. Or you may be taking the baked good out of the oven too soon; if so, bake it longer.

Remember - it's an intuitive thing, this gluten-free baking deal. There is really no substitute for experience. The trial and error method is your best teacher in Gluten-Freeland. Practice. Practice. Practice.

Substitutions...

 

Sugar

Living gluten-free is tough. It really is. And in this Gluten-Free Goddess’ humble opinion, a truly tasty gluten-free treat is worth a thousand words- or a thousand smiles. Eliminating wheat from recipes is huge and problematic; you know, you lose that whole stretchy elasticity and tender crumb mouth feel thing. To create a gluten-free treat that really is a treat is a challenge. Taking sugar out of the equation diminishes the texture and mouth feel of traditional recipes even more.

Sugar adds not only sweetness to baked goods, but structure. I’ve tried baking without it. I’ve used date sugar, processed raisins, agave syrup, stevia. The end results too often screamed Health Food. They were a tad, shall we say, cardboard-esque. And they usually ended up getting tossed in the garbage after a six month stint in the depths of the freezer.

My compromise? 

I usually bake with organic brown sugar and cane sugar. I have one treat a day. It satisfies my sweet tooth, and I don’t feel deprived. 

But if you really must avoid sugar, Darling, here’s one possible sub if you're not a vegan: 3/4 cup honey (reduce liquid in recipe by 1/4 cup) can be substituted for 1 cup granulated or brown sugar. Not recommended for cookies. Flavor and density will be affected.

If you are a vegan, try using maple syrup or gluten-free brown rice syrup, or agave syrup. I'm experimenting with maple syrup lately, and find it delicious.

If it is humid out, you may have to adjust your recipe, as both agave and honey are humectant, and attract moisture to baked goods.

Brown sugar adds a little extra moistness to gluten-free baked goods; cane sugar makes cookies crisp.

Read more about sugar substitutes in baking here.

Fruit, Flavor and Dairy Subs

I am often asked, Can I sub pumpkin for the sweet potato in a recipe? Or, dried cranberries for raisins? Yes. And yes. I find that most fruit purees are interchangeable, according to taste. If you don’t care for banana, try subbing pureed pumpkin. Hate walnuts? Use pecans. Love dried cherries and dislike raisins? Go with cherries. Experiment and have fun. Be creative with recipes. Some of my favorite combos were accidental pairings. Think: fruity with spice, sweet with sour, creamy with crunchy, chocolate with anything!

The Dairy Question

Yes, Babycakes, I know. I feel your pain. Many gluten-intolerant folks develop a lactose intolerance or casein allergy as a result of celiac damage. I sympathize. I’m one of the fifty per cent of celiacs who are saddled with gluten and casein intolerance. You're not alone.

Cooking Dairy-Free Tips

My favorite dairy free substitute in gluten-free cooking is organic light coconut milk. I use it in sauces, soups, curries and stir-fries. It’s fabulous in whipped sweet potatoes, pumpkin and winter squashes. Check and compare labels as too much guar gum, a common additive in coconut milk, can act as a laxative for sensitive individuals. I also love unsweetened soy milk (non-GMO and no carageenan), if soy is not an issue for your family.

Butter

There are some great tasting vegan butter substitutes out there now. Some feature olive oil or flax oil. One is soy-free (with pea protein). Check labels.

For baking and frosting I sometimes use Spectrum Organic Shortening, made from palm oil. It basically acts like Crisco (I feel unctuous just typing that word).

My new fave in gluten-free dairy-free baking is raw organic coconut oil. Lovely aroma, taste and texture.

I also love using olive oil in muffins, quick breads,  and bread. When one half to one cup butter is called for in a recipe, oil will work (but in general, use a tad less oil than the butter called for). 

In the case of a flourless chocolate cake recipe calling for two sticks of butter, though, nothing truly substitutes. When butter is the star, oil will only be oily.

Another vegan alternative to baking with butter is silken tofu- it works in many recipes.

Milk

Some experts suspect that half of all celiacs (yup, 50% of us) are allergic to casein- the protein in dairy- did you know that? This is not a lactose (milk sugar) issue. It's a protein allergy issue. So if you still have symptoms, cut out milk and dairy products- it's often the final piece of the puzzle.

For milk substitutes in baking, gluten-free soy, rice and nut milks work very well. Use plain for a neutral flavor, or vanilla/chocolate for a flavor boost. Coconut milk also works.

For milk substitutes in creamy sauces, try using plain gluten-free  soy milk, hemp milk, or unsweetened rice or almond milk. Rice milks usually need a little help in thickening, but they work.

Cheese

Cheeses can be harder to sub. Gluten-free cheese subs are often soy based, nut based, pea and cashew derived, or rice based. Some are just plain awful. Others, only mostly awful. Most don’t melt well (what's up with that?).

If you're going to use a non-dairy cheese try one with diced jalapeños; the peppers help cover up the bland flavor. Add extra spices and seasonings to the dish and a drizzle of extra virgin olive oil as well. For those sensitive to milk proteins- read labels carefully. Casein or whey (two dairy proteins) is often added to "Dairy-Free" products. Go figure.

Looking for a tasty creamy sauce for comfort foods like mac and cheese? Try my vegan Cheesy Uncheese Sauce- it's scary good. Seriously. It's all I use now.

More Dairy Free Meal Ideas

 

Use dairy-free pesto and tapenades for flavorful sauces and spreads. Make homemade basil or cilantro pesto without cheese [add a dash of sea salt instead] and use it as a sauce on pizza and sandwiches, quesadillas and foccacia.

Make black olive, sun-dried tomato or roasted pepper spreads in your food processor for a quick and flavorful schmear on rice or nut crackers, pizza and grilled sandwiches. You won’t miss the cheese.

Try fresh guacamole and salsa as a healthy condiment. Both are dairy-free and huge on flavor.

Enjoy hummus tahini as a protein packed dip or condiment; any flavor of hummus is a tasty sub for cheese. Serve a dollop with your favorite brown rice dish, baked casserole, salad, grilled and roasted vegetables.

Serve a good fruity extra virgin olive oil instead of butter or cheese. Drizzle it on toasted or grilled gluten-free bread, baked potatoes, and gluten-free pizza shells; try drizzling a hot gluten-free pizza shell with extra virgin olive oil and some sea salt, then top it with a crisp baby greens salad with your favorite fixin's.

The classic combo of good olive oil and balsamic vinegar makes a fabulous naturally dairy-free condiment for brown rice, veggies, sandwiches and wraps, and even cooked polenta.

Egg Free

Baking gluten-free and egg-free is certainly a challenge. I'll share some tips based on my growing experience (I baked strictly egg-free for four years).

For the average recipe, Ener-G Egg Replacer is the popular choice. 

You can also make your own egg replacer using milled flax seeds, silken tofu, mashed banana or figs. Or simply add a liquid such as rice milk [two tablespoons equal one egg] and boost the leavening with more baking powder.

I find I do best baking egg-free when I choose recipes that are traditionally egg-free such as fruit crisps and Asian crepes. Waffles work fine  without eggs (try a mashed banana).

If a recipe calls for one egg, I might simply leave it out and add two tablespoons rice milk and an extra teaspoon of baking powder.

For two average eggs, combine:

1 tablespoon Ener-G Egg Replacer

4 tablespoons warm water

Whisk together until frothy and foamy. Fold into the recipe and mix well. This mixture won't bind, but it seems to work in baking. 

 

Note that recipes using tapioca starch often turn out gummy with an egg replacer; and mixes containing tapioca and lots of starches are less likely to turn out using egg replacers. (One popular allergen free brand of mixes called Namaste has not worked without eggs- I've tried the brownie and chocolate cake mix using Ener-G Egg Replacer and both were a disaster at high altitude. I suspect the starch ratio in the mixes is too high. But I'm no chemist.)

Soy Free

Many celiacs find they also have a sensitivity to soy; and many have autoimmune thyroid disease. Whether by necessity or choice, a great many celiacs are also soy-free. 

For a soy sauce sub I use a dab of molasses whisked into a quarter cup of soy-free vegan broth. I add a splash of balsamic or rice vinegar, to taste, and a dash of sea salt, sesame oil, ginger, cumin, curry or red pepper spice, to taste.

Another choice is to make an Asian sauce based around peanut butter, sesame tahini or cashew butter stirred into a cup of vegan broth. Add chopped garlic, spices and a squeeze of lime juice as an accent.

New on the market is a soy-style sauce called Coconut Aminos- look for it in the condiment and sauces section.

For thickening sauces, soups and gravies, and dredging (coating in flour)

 

For thickening stir-fry sauces, basic white sauces and soups, I use tapioca starch or arrowroot starch (mix it with a little cool water or rice milk first before adding it to sauces). Arrowroot starch works well for gravies served right away. Cornstarch can also be used but I find it get gluey (as can potato starch).

For a making roux, or paste, for basic white sauce or cheese sauce, my favorite is sweet rice flour; but any basic rice flour or gluten-free flour mix will work -but don't use bean or soy flour - they have too strong a taste.

For dredging veggies, potato cakes or veggie burgers before frying, try your favorite gluten-free flour mix, or simply use rice flour, or tapioca starch, or cornmeal. A lower carb option is almond flour.

For Bread Crumbs

My favorite crumbs- for all kinds of recipes- is a tad unconventional, but really delicious! I haul out my food processor and process several toasted gluten-free waffles into crumbs. Plain gluten-free waffles usually have no sugar. Add some dried Italian herbs or your favorite seasoning, if you wish. Drizzle with olive oil or melted butter and pulse. Very yummy, crunchy and golden when baked. And no, they're not too sweet.

Processing pieces of your favorite toasted gluten-free bread also works. Especially gluten-free cornbread. Cornbread makes lovely crumb topping.

For crunchy toppings try crumbled corn tortilla chips, rice chips, or potato chips. Failed gluten-free breads can be processed into crumbs and frozen for later use. 

Note that adding dried herbs and seasonings give gluten-free bread crumbs a big flavor boost. Some folks advocate processing cornflakes or gluten-free creeal into crumbs but I find it gives the recipe a mealy, breakfast cereal taste.

Finally- 

My last tidbit of advice- let go of old expectations, forget the tried and true of the past and have a little fun playing in the kitchen. Risk new flavor combos. Get inspired by world cuisine and browse cookbooks for ideas. Living gluten-free is a challenge, yes. 

But you know what? It can also be delicious!

Karina Allrich copyrights this original article ©2005-2009. All Rights Reserved. 

No reposting or copying of this article is permitted.

What I eat

This is just an example of what I might eat in one day... it's usually minus the fish these days (only eat it once or twice a month), I alternate between sweet potatoes and carrots. Eat a quite a lot of beans, dry beans and when I don't have too much time baked beans in tomato sauce, but they are extremely low in sugar and salt pack. My diet have changed a bit since I typed out this, but it is still quite similar. I don't always have oats now either.

Macronutrient ratio C=46 F=31 P=23

1. Quaker Rolled Oats (w/water) 50g
2. Bananas, raw 80g
3. Blueberries, raw 50g
4. Nuts, almonds, dried, unblanched 20g
5. Whey Protein drink (w/water) 25g
6. Walnuts 06g
7. Lindt Dark Chocolate Excellence 85% 10g
8. low fat stawberry yoghurt(omega3) 150g
9. Fish oil (twice a week) rest of week flax oil
   
10. Apples, raw, with skin 150g
11. Broccoli, steamed 250g
12. Cauliflower, steamed 250g
13. Brussels sprouts, steamed 150g
14. Beans, snap, without salt 135g
15. Onions, raw 100g
16. Tesco Salsa 15g
17. Spinach, raw 200g
18. Leeks, (bulb and lower leaf-portion), raw 100g
19. Tomatoes, orange, raw 200g
20. Oil, olive, salad or cooking 13.5g
21. Whey Protein drink (w/water) 25g
22. Sweetpotato with skin, steamed 150g
23. Salmon fillets 50g
24. Zinc 15mg 15mg
25. Spices, basil, ground 5g
26. Garlic, raw 6g
27. Spices, turmeric, ground 2g
28. Essential Mix (36 vitamin/minerals) 7g

Snow and Chocolate

New Mexico snow.

Life in New Mexico has been quite the adventure this past week, Dear Reader, with record-breaking snowfall measured in feet rather than the usual sparse and crystalline inch. Alex and his girlfriend arrived safely at Albuquerque International Sunport in the thick of it [one of the last flights in before flights were grounded left and right].

Driving south on icy highways through blizzard-like visibility to fetch them, we nearly ended up in a ditch south of Santa Fe. It was one of those out-of-body-holy-shit moments as we skidded and fishtailed in eery slow motion, high-beams bearing down on us alarmingly fast. 

How the truck missed us, I still don’t know.

With driving conditions impossible that first night we ended up staying over in Albuquerque, unprepared for an overnight [no toothbrush, change of clothes, or gluten-free snacks in sight]. The next morning, driving was still grim. Thanks to Joey’s expertise [Who you gonna call?] we were able to get two rooms in a brand new Hilton hotel in downtown Albuquerque to wait out the rest of the storm. On the way we popped in to an eerily vacant Wild Oats for a few gluten-free edibles.
Driving home three days later was easier, yet chilling, as we passed two dozen cars still stranded off-road in various ditches and snow banks. It took us six tries [at a running and gunning start] to climb the winding snow-packed road to our casita. Note to self – a Honda Fit does not perform in snow. Now I know why native New Mexicans all drive pick-up trucks.

The week with Alex was fun – albeit rather snow-bound. There were plenty of pinon fires in the kiva, books to read and movies to discuss. There was Scrabble, a convivial evening with Joey and Will [four-wheel drive vehicle owners] and lots to eat - enchiladas, quesadillas, chocolate chip bars, spicy glazed turkey meatloaf, penne with roasted peppers and [turkey] meatballs, blue corn chips and jalapeno-lime salsa, popcorn and root beer floats, and a fudgy new flourless chocolate cake - find the recipe here.