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    Ditch the Wheat: 120 Paleo Recipes for a Gluten-Free Lifestyle
    Ditch the Wheat: 120 Paleo Recipes for a Gluten-Free Lifestyle
    Ditch the Wheat: 120 Paleo Recipes for a Gluten-Free Lifestyle
    Ebook513 pages2 hours

    Ditch the Wheat: 120 Paleo Recipes for a Gluten-Free Lifestyle

    By Carol Lovett

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    About this ebook

    Carol Lovett delivers a culinary masterpiece that will leave you satisfied and feeling terrific, while enabling you to happily break free of grains, gluten, legumes, and dairy. Ditch the Wheat offers more than 120 Paleo-friendly recipes that are perfect for anyone looking to change their diet or just diversify their existing recipe box.

    Having battled with her own health problems, Lovett found relief through eating a grain-free diet and steering clear of many other foods with inflammatory properties, such as dairy, legumes, and highly processed foods. The catch: She didn't want to sacrifice any of her favorite dishes. Lovett creatively adapted everyday meals such as pizza, pasta, doughnuts, and cake—yes cake—to her grain-free life and now is sharing her best-kept secrets with you!

    Ditch the Wheat allows you to feel empowered with an abundance of food choices. In this cookbook you will find recipes that incorporate healing foods such as bone broth and others that are meant to bring simple joy to your life like grain-free chocolate chip cookies. Ditch the Wheat goes beyond the average cookbook. It is packed with useful step-by-step tutorials that will aid you in navigating your grain-free kitchen and teach you how to make food from scratch using the finest quality and nourishing ingredients.

    Lovett teaches you how to make grain-free pasta and homemade salad dressings and much much more! All recipes use simple ingredients and techniques that will take the intimidation out of preparing allergy-free recipes from scratch and won’t break the bank. Sample recipes include:
    Chicken Enchilada Soup
    Spicy Vietnamese Rainbow Trout
    Buffalo Chicken Fingers
    Dairy-Free Butter Chicken
    Loaded Mashed Cauliflower with Bacon & Green Onions
    Grain-Free Sandwich Bread
    Dairy-Free Strawberry Swirl Ice Cream
    Cinnamon Buns
    LanguageEnglish
    PublisherVictory Belt Publishing
    Release dateFeb 23, 2016
    ISBN9781628601053
    Ditch the Wheat: 120 Paleo Recipes for a Gluten-Free Lifestyle

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      Thank You This Is Very Good, Maybe This Can Help You
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    Book preview

    Ditch the Wheat - Carol Lovett

    Foreword

    Growing up, the bulk of my culinary instruction could be summed up by three skills: how to bake a potato in a microwave, make blueberry muffins from a box (which, as it turns out, contained more blueberry-colored food dye than actual blueberries), and test pasta doneness by throwing it against a wall.

    Not exactly an impressive education, I know. It probably won’t surprise you, then, that my first attempts at cooking real food from scratch were epic failures. My husband still teases me about my first experiment, in which I proudly presented him with a goat cheese pizza. His eyes bulged with the first bite, and he quickly reached for a glass of red wine to wash it down. I should probably mention that he hates red wine . . . he just hated that pizza more. (He did eat it, though. I love him for that!)

    I wish I’d had this book back then.

    Carol’s recipes give back so many of the favorites that are often given up on a healing journey—bagels and bread, lasagna, chocolate cake, and more. They answer the question What can I eat now? with Everything! Yes, even if you’re busy or inexperienced in the kitchen.

    I chopped, sautéed, and baked my way through this book with three lively children whirling around me, moving my bowls and whisks and asking philosophical questions about Legos. Even so, each recipe came together beautifully.

    That’s not to say I didn’t have moments of doubt. The first time I made her Ginger Beef Stir-Fry, I was sure that the recommended cooking time had a typo and the veggies were going to be overly crunchy. I followed the instructions anyway, and in return I was rewarded with a magical meal. In that way, Carol’s recipes are a lot like her. Spend an afternoon chatting with her or baking her Chocolate Truffle Custard with Salted Cashew Crust—either way, you’re likely to be reminded that things can come together in unexpected and wonderful ways, even when they don’t seem to make sense at first.

    The book you hold in your hands is an invitation to pleasure—in both cooking and eating. So many of the recipes you’ll find in these pages are now staples in our home. I won’t spoil the surprise by telling you which ones, because this is most definitely an adventure you need to take for yourself.

    —Heather Dessinger, creator of the blog Mommypotamus

    Finding

    PALEO

    When my friends and I sit down and have conversations about our childhoods, only a few of us (including me) had health problems beyond ear infections. Now I can barely count how many of my friends’ children have food sensitivities or allergies. The National Foundation for Celiac Awareness estimates that 18 million Americans have a gluten sensitivity. Unfortunately, the moment someone reaches out and questions whether she should remove gluten from her diet because she thinks she might have a sensitivity toward it, she is often met with pressure from her friends not to give in to the fad—not unless she has full-blown, diagnosed celiac disease. Many mothers are scolded over the idea of removing a core food group from their children’s diet.

    But I see the results of doing nothing: constant fatigue, bloating, gas, increased food sensitivities, mood issues, and so many more problems. I have also seen, in myself and many others, how the simple act of removing gluten from your diet can make all the difference, taking you from surviving to thriving. I wrote Ditch the Wheat to empower you on your gluten-free journey.

    I take the Paleo approach to eating gluten-free because it takes into account the well-being of the animals you eat, the way the produce you purchase was farmed, and so much more that’s important for health. I used Paleo guidelines (explained on here to here) to create the delicious recipes in this book, which you can serve any night of the week to nourish your family. The recipes in this book are dairy-free (with the exception of butter in a few recipes), and many are nut-free. The food that you make should always be healing and delicious so that you can thrive. The recipes in this book will help you do that.

    Do you know the power of food? Food can fuel your body, heal you, energize you, increase your fertility, and stabilize your mood. Food can also be a slow poison that causes you to feel tired, bloated, and gassy; to have mood issues; and to be in pain. How do your food choices affect you?

    Make a stand to feed your body real food.

    I’m Carol Lovett. I’m a food activist, cat walker, and beach-loving gal, and this is my story.

    GROWING UP

    I grew up in a middle-class family of six in southern Ontario, Canada. My father worked full-time, and my mother ran a day care out of our home. My mother believed in making food from scratch, which I always resented as a kid. Yes, I was that kid who refused to eat her mother’s homemade chocolate chip cookies. My mom did most of the cooking and baking, and I have to admit that, though her baking was pretty good, her cooking was bland. It was my dad who was the chef in the family. He was the one taking weird concoctions and turning them into extraordinary main dishes.

    At some point I became more like my father. At a young age, I began a love affair with food that is still going strong today. I enjoyed the processes of cooking and baking and became a natural at tweaking recipes and putting my own spin on classic dishes. I did have a few food aversions growing up that I still have to some degree. I refused to eat anything covered in gravy (still do), disliked pasta (until zucchini noodles came along), and could not and still cannot stand different foods touching each other on my plate.

    I think I was around eleven years old when the first symptoms of irritable bowel syndrome (IBS) started. My family joked that the bathroom was my favorite place in the house. Since nature was calling ten times a day, it was easy to know where to find me. Along with IBS, I experienced bloating, daily headaches, anxiety, mild depression, and weight gain. I was a walking disaster as a preteen and all the way up to my twenties. It took me a long time to feel empowered enough to admit that I was an over-anxious and depressed young woman. I blamed myself for my moods and thought this must be who I was meant to be. No matter how much I tried to shake the anxiety and depression, I never could. Anxiety ruled every aspect of my life. I became a prisoner in my own mind. The only way I could get through social gatherings as an adult was with a glass of wine in one hand and food in the other.

    The author, age two, and her older brother, Christopher, age four, making chocolate icing for a cake

    The daily headaches affected my attention span in high school. I could barely focus on lectures, and the fatigue was debilitating. I eventually sought medical help, which led to MRIs and X-rays to rule out a brain tumor. With no answers from my doctor, my only solution was to continue taking ibuprofen daily. Little did I know that my continuous use of ibuprofen was contributing to a leaky gut (or intestinal permeability in medical terminology). At some point I embraced the chronic pain, and it became a part of me. I didn’t know what it was like not to have a day with IBS, mood issues, and a throbbing headache. Fast-forward to college, and vertigo was added to my list of ailments.

    The vertigo would come and go mysteriously. One minute I would be doing my homework, and the next minute the room would start spinning out of control. A vertigo episode is akin to that game where you place your head and hands on top of a baseball bat, with the other end of the bat touching the ground, run around in a circle, and then try to walk down a path. Random fainting followed the vertigo. I couldn’t stand up without blacking out. I learned to stand up from my chair very slowly. I adapted.

    HEARING THE MAGIC WORDS

    In my early twenties I decided that I wanted to go back to university and earn a degree in business. The Great Recession had just hit when I resigned from my job. I was feeling good healthwise and my vertigo had settled down, becoming more of an occasional nuisance. I started my first semester, and then it hit me like a ton of bricks: my vertigo and IBS went haywire. I could hardly function. I endured these issues for a year, and then I finally built up the courage to say something to my family doctor. I was referred to a specialist for my vertigo.

    For the first time I had a doctor with whom I felt I could share every complaint without feeling judged. I poured my heart out to him: Along with feeling incredibly dizzy all the time, I have IBS, my stomach is bloated, I have headaches, and I feel tired. Can you fix me? Then I asked the question that changed my life forever: Do you think my bowel issues are caused by a gluten sensitivity? He said, Maybe. Try ditching the wheat and see how you feel. Those were the magic words that I needed to hear. It was Christmas 2010, and I went home and committed to a gluten-free diet.

    I ditched the wheat 90 percent throughout the holidays and committed 100 percent to a gluten-free diet starting on January 1, 2011. After a short period of detox symptoms, I felt incredible. Brain fog, which I wasn’t even aware that I had, disappeared. I woke up headache-free. Thirty pounds dropped off of me without much effort. I discovered that I had abs. My anxiety dissipated. My inner joy made a comeback. I felt free within my body and mind. I felt that I had become the person I was always meant to be.

    MY TRANSITION TO PALEO

    I had to learn a whole new language to eat gluten-free. I had an old copy of Dr. Atkins’ New Diet Revolution to help me, and I identified myself as someone who ate gluten-free on the Atkins diet. My recipe searches online always led me to Atkins-friendly blogs, and these blogs taught me how to cook and bake with almond flour and coconut flour. A world of recipe choices opened up to me. One blog in particular made me want to start my own blog: Carolyn Ketchum’s All Day I Dream About Food. Reading Carolyn’s blog was like venturing into a forbidden world of food. Her site contained recipes for all the foods I had said good-bye to: cookies, breads, pizza, doughnuts. They were all there, made with gluten-free ingredients. The stories accompanying each of her posts made me feel like I was a part of her world. I wanted to emulate her.

    I started my own blog in late December 2011, on my one-year anniversary of eating gluten-free, and I named it Ditch the Wheat. I was evangelical about spreading the benefits of a gluten-free, low-carb lifestyle, but I still had one issue: I have never been able to digest dairy well, and most Atkins-inspired dishes and snacks involve heavy cream or cheese, or both. Searching for gluten-free and dairy-free recipe inspiration on the Internet led me to Paleo blogs. Yet I resisted anything Paleo at the time because I thought it was a ridiculous-sounding diet. In fact, I thought it was the stupidest idea ever. Nonetheless, my blog quickly became a place to find gluten-free and dairy-free recipes. Eventually people started calling my blog Paleo. Just as I had resisted the Paleo diet, I didn’t embrace the new label people were giving my recipes.

    The more I saw of these Paleo blogs, though, the more the Paleo approach to food began to rub off on me. I decided to move away from artificial sweeteners, and I bought my first jar of raw honey. It was a weird feeling for me—I had demonized carbohydrates and sugar for almost two years. I started to eat natural sugar and carbohydrates in moderation, and to my surprise I continued to lose weight. I also started eating sweet potato fries with my meals. Slowly my grocery store purchases started to include organic fruits and vegetables. A few months later, I proudly bought my first grass-fed steak. (Whereas the Atkins diet is meat-focused, Paleo stresses the consumption of healthy animal proteins that come from pastured livestock.) My blog started to reflect all these changes, and I officially started referring to my blog as a Paleo-focused blog.

    Then in March 2014 I attended PrimalCon Vacation, a five-day event organized by Mark Sisson, an early proponent of the Primal lifestyle (which is very similar to Paleo), and heard a talk by John Durant, author of The Paleo Manifesto, who stepped up to the stage and shared a story about gorillas in captivity.

    The gorillas lived in a safe environment meant to mimic the wild. They didn’t have to forage for food or worry about being attacked. Their diets were overseen by staff, and they ate salad, fruit, and fiber bars that were supplemented with vitamins and minerals. Yet these gorillas were dying of heart disease, unlike their wild counterparts. The zoo gorillas had every advantage humans could give them for a healthy life, yet they were unhealthy.

    Then the zoo staff did something radical. They changed the gorillas’ diet to their natural diet—the diet meant for their species. Something magical began to happen. The gorillas lost weight, their behavior improved, and their risk of heart disease decreased. (For more about this study, read The Paleo Manifesto.)

    This gorilla story shook me to my core. I had been the gorilla, eating foods that weren’t meant for my species, and in many ways I still was.

    Three months prior to that trip, I had signed a contract to write this cookbook. Honestly, I was lost on what kind of cookbook I wanted to write. I knew that I wanted to reach out to those who have felt lost, following diets that didn’t work. After hearing the gorilla story, I felt a renewed desire to share with you a lifestyle that has captivated me, one revolving around real food that nourishes the body, with a few treats thrown in.

    During the year that I worked on this book, its content took shape as some recipes were dropped and others added, and the latest changes embraced by the Paleo community were added just before going to press. Yet, throughout all these ebbs and flows, the main goal of Ditch the Wheat remained constant: to empower people who are sensitive or allergic to gluten and who are seeking practical recipes for a Paleo lifestyle. If you fall into either of these groups, you will benefit from the advice and guidance given throughout this book. The lucid breakdown of the Paleo diet, step-by-step cooking tutorials, on-the-go breakfast and lunch ideas, and 120 recipes, ranging from naturally

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