Eat Gluten-Free Without Going Broke, Part 2

By Dr. Selena Eon, ND

Healthy diets come in many kinds and depend on the needs & tastes of individual households. Finding a healthy diet that fits you and your family takes trial, error and knowledge.

You may need to consult a health care practitioner for advice. Budget conscious cooking can be an extremely healthful way to feed your family- and even include organic foods.

The secret is to focus on inexpensive, natural, wholesome gluten-free whole foods. A whole food is anything that you could imagine growing, or that you eat all the edible parts of over time (such as a chicken). This reduces the cost of your food and may help you recover from any damage that gluten caused you.

I encourage individuals and families to frequent farmers markets for extraordinary deals on organic, local produce in the summer and autumn months.

Bumper crops can be frozen or canned for eating later in the year. Purchasing an organic, whole chicken often costs less than the breasts alone!

If you are not used to preparing and eating natural, unprocessed foods, please, be patient with yourself!

It takes time to learn how to cook new foods. It takes time to determine the best way to set up your kitchen as a productive workspace. It takes time for tastes to adjust to a more natural diet. Give your family time to adjust by changing gradually whenever possible. Spend afternoons preparing foods with loved ones.

If you know a great home cook, ask to spend time in their kitchen with them so that you can learn from their expertise. Most cooks are flattered by the attention. Experiment with new flavors and tastes- but gradually. There are many strategies you can use to gradually accustom your family to a new diet. If you need help, seek it!

Once you start eating whole, fresh, naturally gluten-free foods, you are likely to notice that you feel better too. A whole foods diet, prepared at home from fresh, natural foods is also higher in necessary nutrients to keep your body healthy long term. Whole food contains a broader spectrum of health-promoting nutrition than pills.

But don’t throw out your multi-vitamin or discontinue any supplements that your doctor recommends.

Many people starting on a gluten-free diet need extra, even specialized nutrition to make up for the nutrients that were absorbed poorly, or not at all because of intestinal damage caused by gluten.

It can take months, or even years in severe cases, for your body to heal and gain adequate nutritional status.

Check out the previous article in this series, and keep your eye out for the conclusion of this three part series on saving money while eating gluten-free!

If you have any questions about celiac disease, you are welcome to ask them in the comments section and they will be addressed in future articles.

Dr. Selena Eon practices in Bellevue, WA and you may contact her at
(206) 228-9537 or visit www.drselenaeon.com

©KitchenTableMedicine.com, LLC ™

What Diet Is Best For You?

Dr. Nicole, what is the best diet?

The best diet is the diet that works for YOU.

The best diet is something that you can healthfully follow for the rest of your life.

The best diet for you is the diet that gives you energy, keeps your health in balance, helps you to be emotionally stable, maintains your religious or spiritual ethics and is sustainable for the environment.

With that being said, I am happy to announce that we have a variety of great diet plans to choose from and follow. If you are new to a particular diet and want some help simply leave your question or request for support in the comments section so that we may assist you with your goals.

Diets for health, wellness and weight loss:

The Whole Foods Diet

The Weight Loss Diet

The Low Glycemic Index Diet: stay feeling full longer, by eating a diet with a high “satiety index”.

Therapuetic Diets:

Allergy Elimination Diet

Anti-inflammatory Diet

Blood Pressure Lowering Diet and Helpful Tips for Reducing Sodium

Candida Diet

Cholesterol Lowering Diet

Diabetes Diet

Detox Diet

The Diet for Depression

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Flatiron Grilled Asian Marinade Recipe

Get to the grill with this tasty recipe from LaCense Beef!

The flatiron is a great steak to grill. I like to grill over a very high heat, keep the meat rare on the inside and really enjoy the flavor of the beef with this touch of Asian flavoring.

My kids couldn’t get enough of it and clamored for more. The marinade can be used more than once before discarding. There is plenty of flavor packed in that liquid. Serve it draped over a pile of sautéed Chinese broccoli or spinach.

• 2 flatiron steaks thawed slowly in the refrigerator
• 6 scallions
• 1/3 c soy sauce
• 1/3 c water
• juice of 1 orange
• 1 T honey
• 1 clove garlic crushed and sliced
• 1/2” inch of ginger crushed and chopped
• 1/4 t chili flakes
• 1 star anise wheel crushed

Combine all the ingredients.

If the honey is too cold to dissolve, warm gently over the stove until dissolved. Do not cook. Place the steaks in the marinade and allow them to rest at room temperature for at least 1 hour and not more than 4 hours. Put the scallions in the marinade as well for about 1 hour. Grill over a hot fire searing the outside and maintaining a rare interior.

Grill the scallions as well after the steaks have cooked over a less intense heat. Let the meat rest before slicing. Slice and drape over greens that have been sautéed in olive oil with garlic and a bit of ginger. Salt to taste. Cut the scallions into 2 inch long sections and make a pile on top of the meat. Yum.

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Have a Fabulous Super Bowl Party With Mouth-Watering Ribs

Are you having a Super Bowl party, but want to try something besides the same-old, same-old chicken wings?

Try this recipe from La Cense Beef and treat your guests to some mouth-watering short ribs. Want your feast to be even better? Make sure you use grass-fed beef!

Beef Short Ribs with Tomatoes Smoked Peppers and Oregano

2lbs bone in short ribs salted overnight
1 large onion
6 garlic cloves
3 large tomatoes cut in chunks
4 sprigs of oregano or 2 t. dried
1-2 canned chipotle peppers in adobo sauce (use 2 if you really like a kick)

1. In a large cast iron pot or casserole, heat some olive oil and brown the short ribs on all sides.
2. Remove the meat.
3. Add more oil if necessary and sauté the onions and garlic.
4. When softened, add the tomatoes. They will give off some juice.
5. Cook off some of that water then add the oregano and the chipotles. Salt the stew lightly. Add the meat back into the pot.
6. Cover and simmer for about 2 hours either on top of the stove on a low heat or in the oven at 325. It should be loose when you pass a knife through it. Remove the meat. Skim off any fat that is on top of the sauce and reduce further if necessary. It should be a chunky consistency. Serve with soft polenta or mashed potatoes laying the meat down on the starch and then spooning all the sauce over everything.

Enjoy!

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