Backstory: I am on a gluten free diet because I am a Type 1 diabetic. I have learned that gluten irritates the gut and does not allow carbohydrates to absorb through the intestines causing raised blood glucose and the body to produce more insulin. Gluten also causes the body to produce antibodies that attack the beta cells in the pancreas thereby killing the pancreas and causing Type 1 diabetes. My pancreas is not dead yet (I’m in the “honeymoon” period), but I’m hoping to prolong that period as long as possible through a gluten free diet. Research I’ve read suggests a gluten free diet will halt the body from producing those antibodies and attacking itself.
This is not the easiest diet change in the world. It goes along the lines of Whole30, Paleo, Primal Diet, etc. Eat real fresh food. However, it does mean more time in the kitchen and more thought and planning, I get it. I hope to encourage you to eat healthier by seeing what my family is actually eating.
Here is a day’s menu from last week:
Breakfast: steelcut oatmeal with strawberries and green smoothie
- I used the “Basic Recipe” for steel-cut oats in the link above then put fresh strawberries on top.
- I rinsed by oats before I cooked them. I don’t have official “gluten free” oats. Oats are naturally gluten free, but there is a chance for cross contamination due to harvesting equipment and processing in facilities that contain wheat.
- Smoothie recipe (roughly!): 1 cup of water, 1 apple, 1 cup of pineapple chunks, 1 lime (to cut the bitterness of the greens) and a lot of a leafy green (kale, spinach, swiss chard)
Lunch: Dried cherry, cheese, candied walnut salad with balsamic vinegar and oil
Dinner: Adobo Chicken over brown and white rice
- The recipe came from this cookbook, and it is hard to find them free online because Cook’s Illustrated/America’s Test Kitchen requires a subscription. This is hands down my favorite cookbook. Nothing has failed, and I’ve probably made 20 recipes from it. They are more involved though, so read the recipe through before starting!
- I cut back on the adobo chilis so my boys can hand the spice. I think it calls for 3 tablespoons, and I use 1-ish.
- The rice is 1-1 ratio of brown rice to white made in a rice cooker.
Bedtime Snack: plain yogurt with strawberries and cashews (for Emily to limit carbs), plain yogurt with honey, cashews, walnuts, strawberries, and coconut (for Dan)
I do usually have a morning and afternoon snack, but I don’t have any pictures. Some ideas for these are popcorn, veggies and dill dip, fruit, trail mix, cottage cheese, etc.
I hope this is encouraging and not discouraging. My husband and I like to cook, but our culinary skills have evolved over time. Success is changing one small thing tomorrow. Vow to make breakfast (or something) better first. Conquer that then tackle the next meal. You can do it!