Gluten Sensitivities and Allergies

Gluten Sensitivities and Allergies?  Consider Gluten-Free


Gluten Free Diets are not just for people with Celiacs anymore.  Research is showing that gluten free diets can assist when there are problems with behavior and or concentration and focus.  It also affects stomach issues, joint pain, anemia and fatigue.  There is a great deal of speculation that people with auto immune issues such as Lupus, Hoshimotos Thyroiditis and such should avoid gluten diets as well.  Evidently, the body sees the gluten as a virus and sends in its defenses to “attack” the foreign body and thereby attacks itself.  Some women who have struggled to lose weight have found that they can drop pounds easier when off gluten.  Off grains all together can be even more helpful.  People who have Gluten sensitivities almost always exhibit Thyroid issues as well.


You can be tested (antibodies in stool or genetic samplings of the inner mouth are best), OR you can perform a challenge diet by going off Gluten for several weeks and then “challenging” your body by loading up on it in one day and seeing the results.


“On a strict GF diet, GI symptoms will begin to improve in a few weeks and will completely resolve after 6-12 months.  After healing has occurred and antibody levels have returned to normal, symptoms may not be a reliable way to determine whether or not you have taken in gluten.” (Children’s Digestive Health and Nutrition Foundation).  Some foods can cause the same symptoms and you may not always notice problems with gluten after you have healed.  


It is easier than ever to be on a Gluten Free diet.  Vitamin Cottage/Natural Grocer offers free nutritional consultations to assist you.  In Castle Rock, we have Patty Moore who works Wednesdays and Thursdays.  Her phone number is 303-660-2600.


Other Great Resources:

Google Elana’s pantry

Cookbooks by Elana Amsterdam such as The Gluten Free Almond Flour Cookbook

The Castle Rock Library has cookbooks available to borrow or you can ask them to purchase

Gluten-Free Living Magazine


Vitamin Cottage/Natural Grocer

King Soopers and Safeway have a great deal of GF items





Brands and Recipes:

Cherrybrook Kitchen Chocolate Chip Pancakes

Gluten Free Dreams Sugar Cookies

GF Brownies (see Jaynee or VC)

Cereal Bars (see Jaynee or VC)

Out of the bread box or Deby’s fresh breads/crackers/pizza crusts at Vitamin Cottage

Brown Rice or Quinoa Pastas

Quinoa and Black Bean Salad (see Jaynee or VC)

Barbara’s Brown Rice Krispies

Coconut milk or almond milks great taste and good for you (try that in coffee or cereal)

Coconut water is a great sports drink due to high potassium levels

Quinoa  is a GF seed that is great for salads, hot cereals, pastas.  It has a high amount of protein as well. 

Quinoa Flakes:  the banana bread recipe on the back.  Add flax and stevia and butter if needed.


Naturally GF Products:



Beans, peas, legumes, garbanzo

Buckwheat-(Kasha) Whole Grain Flour but beware if combined with other flours


Cheese – real (not Roquefort)


Corn- cornmeal, polenta, corn flour, hasa marina

Masa, grits and pasta


Flours made with nuts and seeds

Fruits and Vegetables (plain, canned, fresh, frozen)


Meats and fish (plain)

Milk and eggs



Oils (vegetable, canola, olive)

Plain nuts, nut flour

Potato – flour, starch

Quinoa – whole grain, flour

Rice (all forms)- whole grain, flour, rice pasta, bran




Soy (milk, cheese, tofu)


Tapioca (whole pear, flour)

Teff –Grain, flour




Things to Avoid:

Barley (grain/malt/extract)

Beers and Lagers



Coating Mixes






Graham Flour

Malodextrin (research or watch closely as mixed research on this and mono and di-glycerides)

Matzo flour/meal








Wheat bran, germ or starch





















Nola’s Gluten-Free Cereal Bars


First:  Mix dry ingredients in a large bowl:  Ideas

Gluten-Free cereal slightly crushed

Ground flax seed

Almonds, nuts, unsweetened coconut

Dehydrated fruits, raisins, craisins, golden raisins

Pumpkin seeds, sunflower seeds

M&M’s or marshmallows if you allow refined sugar

Add a little juice to moisten (such as “just cranberry” or OJ)


Next:  Mix in saucepan on low:

Nut butter 2-3 cups

Honey (1/2 cup)

1 tsp salt

2 tsp cinnamon (levels blood sugar)

1 tsp vanilla

Stir until melted and pour over dry ingredients


Push ingredients into 13×9 greased pan


Gluten Free Brownies


1 cup almond butter (or other nut butter)

2 eggs

1/3 cup honey

2 droppers-full of vanilla stevia

¼ tsp sea salt

¼ cup cocoa powder

¼ cup mini dairy-free chocolate chips (I use 100% unsweetened chocolate bar from Vitamin Cottage)

I add unsweetened coconut and a bit of ground flax seed.  You can also add chopped nuts


Mix ingredients together in a bowl.  Pour into a greased 8×8 pan.  Bake at 325 degrees fro 24 minutes or until an inserted knife comes out clean.



Gluten Free Flour Mix



One of my clients found that trying all new recipes was too stressful so she made up her own flour mix and just makes all her normal recipes with this GF flour mix.  Some recipes will call for Xanthum gum to be added and that can be purchased bulk at all health stores like Vitamin Cottage and Sprouts.  The following items can be purchased similarly:


1 cup Tapioca Flour

1 Cup Brown Rice Flour

1 Cup corn starch

1 Tbsp potato flour (NOT starch)


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