gluten free

Seedy Oat Loaf

I absolutely love going to a local restaurant called Little Brother, they serve a gluten-free seeded loaf with various toppings to choose from. It's so dense and filling, I know I'll be set for a few hours when I have that and some of my favorite proteins like smoked salmon, crispy ham or poached eggs with fresh herbs. 

After the last time I went, I asked myself why I haven't tried making it yet since I love it so much and I didn't have a good reason, so I went home and made it! Having a keen taste and some culinary expertise from all the cooking electives and food science classes I took while completing my graduate schooling, I was well-prepared for recreating a recipe and it turned out well after my first attempt!

The actual Little Brother seeded loaf with poached eggs, prosciutto, fish roe, and fresh herbs.

The actual Little Brother seeded loaf with poached eggs, prosciutto, fish roe, and fresh herbs.

My homemade version of the Little Brother seeded loaf with goat cheese, poached eggs and parsley.

My homemade version of the Little Brother seeded loaf with goat cheese, poached eggs and parsley.

The Seedy Oat Loaf

seedyoatloaf

Ingredients

2 cups Steel-cut oats (quick cooking)

1 cup Pumpkin seeds, divided

1/2 cup Sunflower seeds

1/2 cup Flaxseeds

1 tbsp Apple cider vinegar

1 egg

2 cups Water

1 tbsp Sea salt

1 tbsp Extra virgin olive oil

1 tsp Baking soda

Equipment: blender/spice grinder, large bowl, small bowl, loaf pan

Preparation

  1. Pre-heat the oven to 275 degrees Fahrenheit.

  2. In a blender or spice grinder, grind 1/2 cup of the pumpkin seeds and all of the flaxseeds.

  3. In a large bowl, pour in the ground flaxseeds, the ground and whole pumpkin seeds, oats, sunflower seeds, water, apple cider vinegar, and salt. Allow to soak for 5-10 minutes.

  4. In a small bowl, whisk together the olive oil and the egg. Then pour this and the baking soda into the large bowl.

  5. Stir the contents of the large bowl until well-mixed.

  6. Pour the contents of the large bowl into the loaf pan and bake for 65 minutes.

  7. Allow to cool enough to separate from loaf pan then place back in the oven on a wire rack for another 10 minutes or until the moisture at the bottom has dehydrated.

    Enjoy a slice with some goat cheese and poached eggs/smoked salmon/prosciutto or with butter or liver pate.

Gluten-Free: Just because we can, doesn't mean we should

 

Many patients seek out my services for my "life-saving" meal plans after they receive news that they are sensitive to half the foods they eat on a regular basis. Gluten/wheat is almost always positive on these food sensitivity tests. Can you imagine your life without bread, pasta, crackers or tortillas? What would you eat instead of these gluten-containing foods?

A conversation I have often with patients, 21-Day Sugar Detox participants, peers, colleagues and family is that just because gluten-free "food" products are conveniently available doesn't mean we need to make them a regular part of our eating patterns.

Have you ever looked up "paleo recipes" on Pinterest before? Try it. You'll likely find tons of dessert recipes such as: fast food remakes, candy remakes, brownies, coffee cakes, cookies, etc. Don't get me wrong, some of these recipes can come in very handy if you're trying to make a "less-bad" dessert for a birthday or special occasion. The point I'm trying to make is that these foods still have sugar (even though it may be coming from honey, maple syrup, dates, or other fruits). Almond flour and tapioca starch can be great flour substitutes when making "paleo" treats, however we still don't want to overdo it with excessive PUFAs (read: fats more prone to oxidation when exposed to heat/light/air) found in almonds or the pure glucose (read: blood-sugar spikes) found in tapioca starch. Balance is key and only you can determine what that balance is.

This morning while I was making some carrot gingerbread muffins from the Practical Paleo cookbook (written by Diane Sanfilippo, author of the 21DSD program and cookbooks), I was thinking about how I hadn't made muffins in a few months. A few weeks ago I bought a gluten-free cinnamon raisin bread, but I didn't even finish the whole thing before it went bad. I'm mentioning this because I too take part in "gluten-free" sweets/treats on occasion; however with much less regularity than one may think.

Carrot Gingerbread muffins from Practical Paleo by Diane Sanfilippo

Carrot Gingerbread muffins from Practical Paleo by Diane Sanfilippo

Common symptoms you may be having if you're riding the blood sugar roller coaster:

  • Feeling hangry
  • Irritability
  • Cravings (especially sugar)
  • Regular acne
  • Fatigue (especially in afternoon)
  • Shakiness/Dizziness

If you experience some/all of these symptoms regularly, consider joining my next 21-Day Sugar Detox group. In my groups, we support you through the process of resetting your taste buds and eliminating sugar and carb cravings.

So next time you are eating out at a restaurant and they provide gluten-free pasta or offer to use gluten-free bread, show your appreciation for their consideration but know that it's still okay to get a more blood-sugar balancing entree or using a lettuce-wrap instead.