FOOD GUIDE

"Let your food be your medicine, and your medicine be your food."

- Hippocrates

Making diet changes is a challenge.  This guide is intended to help you find foods appropriate for your dietary requirements.  Included are a variety of wheat free, dairy free and sugar free or naturally sweetened foods.    Be sure to check the ingredients of each product to ensure that it is appropriate for your unique needs.  

Also included is where you can find each product and which isle it is located.

ENJOY!

Wheat Free / Sugar Free

Wheat Free / Natural Sugars

(Sugar Cane, Molasses, Honey)

WHEAT FREE / SUGAR FREE

Wheat Free / Sugar Free

Wheat Free / Sugar Free

Wheat Free / Natural Sugars

(Sugar Cane, Molasses, Honey)

Condiments / Seasonings

Wheat Free / Sugar Free

Wheat Free / Natural Sugars

(Sugar Cane, Molasses, Honey)

Dairy Alternatives

Wheat Free / Natural Sugars

(Sugar Cane, Molasses, Honey)

GRAINS

QUINOA

          Quinoa, pronounced keen-wah, is not a true cereal grain, but rather the botanical fruit of an herb plant. It is treated as a grain in cooking.  Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.  It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."  Quinoa is a terrific alternative to rice.

          To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.

BUCKWHEAT

          Energizing and nutritious, buckwheat can be served as an alternative to rice or made into porridge.  While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.

          After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

BARLEY

          Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency.  In addition to its robust flavor, barley's claim to nutritional fame is based on its being a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.

          After rinsing, add one part barley to three and a half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer. Pearled barley should be simmered for about one hour, while hulled barley should be cooked for about 90 minutes.

MILLET

          Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food.  After rinsing, add one part millet to two and a half parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 25 minutes. The texture of millet cooked this way will be fluffy like rice. If you want the millet to have a more creamy consistency, stir it frequently adding a little water every now and then.

RYE

          Foods made from whole rye are worth looking for, not only for their rich, hearty taste, but for the numerous health benefits they supply including the rich fiber content.

          After rinsing, add one part whole rye to two and one-half parts boiling water along with a pinch of salt. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 1 to 1-1/2 hours. If you want the texture to be softer, you can soak the rye grains overnight and then cook them for two to three hours. To cook rye flakes, use about three parts water for each part rye flakes and cook for about 30 minutes.

SPELT

A wonderfully nutritious and ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that is recently receiving renewed recognition.  Add some spelt flour to your favorite bread, muffin or waffle recipe, try spelt pasta or use spelt as a substitute for rice or potatoes.

After rinsing, soak spelt in water for eight hours or overnight. Drain, rinse and then add three parts water to each one part spelt berries. Bring to a boil, then turn down the heat and simmer for about one hour.

Information from www.whfoods.com.  Check out this website for more great information.

VEGGIE CHILI

1 medium onion, chopped

2 medium carrots, chopped

1 tbsp olive oil (extra virgin)

3 ¹/₂ cups cooked or canned kidney beans

1 can diced tomatoes (28 oz - 3 ¹/₂ cups)

6 oz tomato paste

2 ¹/₂ cups cooked or canned chickpeas (garbanzo beans)

8 – 12 mushrooms, chopped

1 can of corn (12 oz - 1¹/₂ cups)

³/₄ cups of rice

1 – 3 tbsp chili powder

1 tbsp pepper

2 cups vegetable stock or water

In a large pot, sauté the onions and carrots in oil on medium-high heat until onions become translucent.  Add the remaining ingredients and stir together.  Simmer on medium-low hear for 40-60 minutes, stirring occasionally.  You can add any other veggies such as peppers and zucchini.  Makes 6-8 servings.

Recipe from HOW IT ALL VEGAN by Sarah Kramer & Tanya Barnard.

KIDNEY BEAN STEW

1 lb dry kidney beans – soaked

1 lb. (6-10) carrots – chopped

1 small to medium eggplant – chopped

8 – 20 stalks celery – chopped

6 – 8 medium potatoes – chopped

3 – 4 medium onions – chopped

2 – 3 green peppers, chopped

1 – 2 cups corn and/or peas – fresh or frozen (optional)

2 -3 tbsp. wheat-free tamari soy sauce

1 – 2 tbsp. vegetable broth powder OR 2 – 4 vegetable bouillon cubes

1 tbsp. parsley

1 ¹/₂ tsp. sea salt

1 tsp. each: sea kelp and basil

¹/₂ tsp. paprika

¹/₈ tsp. or less cayenne red pepper

Optional: ¹/₈ tsp. cumin powder OR dill weed

Drain the soaking water form the beans and discard.  Wash the beans thoroughly and cover 1 inch above them in water.  Cook the kidney beans until tender.  Pour off water leaving 2 cups of juice with beans.

While beans are cooking and nearly finished, steam hard vegetables in a separate pot (potatoes, carrots, eggplant) for 10 – 15 min.  Then add the rest of the vegetables and steam for another 7 – 10 minutes until tender but slightly crunchy.

Then add all the vegetables to the beans along with herbs and spices.  Simmer on low to medium heat for 20 – 30 minutes until flavours mingle.

Recipe from EATING ALIVE – Prevention through Good Digestion by Dr. Jonn Matsen ND

BURRITOS

½ small onion, chopped

2 cloves garlic, minced

½ cup broccoli, chopped

4 mushrooms, chopped

½ medium red pepper, chopped

1 jalapeno pepper, seeded and minced (if you like it hot)

2 tbsp olive oil, extra virgin

4 large tortilla shells (wheat free available)

2 cups re-fried beans (recipe below)

Soy cheese (optional)

Salsa

2 cups cooked rice

Preheat oven to 350 degrees.  In a medium saucepan, sauté the onions, garlic, broccoli, mushrooms, peppers, and jalapenos in the oil on medium-high heat until onions become translucent.  Set aside.

Lay tortilla shells down and spread a thin layer of re-fried beans, cheese, salsa, rice, and the veggie mixture on each.  Roll up and lay on cookie sheet.  Bake burritos for 15-20 minutes.  Serve topped with salsa or guacamole.

Recipe from How it all Vegan by Tanya Barnard & Sarah Kramer

RE-FRIED BEANS

2 cups cooked or canned beans (ex. Pinto, kidney, black)

½ cup vegetable stock or water

2 cloves garlic, minced

½ cup cilantro, chopped

1 tsp cumin

¼ tsp cayenne pepper

1 Roma tomato, sliced

In a medium pot, cook all the ingredients on medium heat for 10-15 minutes, stirring occasionally.  Remove from heat.  Mash with a fork.  Makes 2-4 servings.

Delightful Broccoli & Red Pepper Soup

1 medium onion, chopped

2 cloves garlic, chopped

1 tbsp olive oil

4 cups broccoli, chopped

1 medium red pepper, chopped

3-4 cups vegetable stock

1tsp Braggs or Tamari Sauce

½ tsp dried tarragon

¼ tsp dried thyme

1/8 tsp black pepper

In a large soup pot on medium heat, sauté the onions and garlic in oil until the onions are translucent.  Add the broccoli, red pepper, stock, Braggs, tarragon, thyme, and pepper.  Bring to a boil, and then reduce heat to medium-low.  Simmer for 15 minutes or until vegetables are tender.

In a blender or food processor, blend ½ or all of the soup until smooth (be careful when blending hot liquids); return to pot and reheat.  Makes 4-6 servings.

Recipe from Garden of Vegan by Tanya Barnard & Sarah Kramer

EGG SUBSTITUTE

2 tablespoons finely ground flax seed

3 tablespoons water

Mix together and let sit a couple of minutes until it becomes like jelly.  This is equal to one egg.  Use in baking recipes to replace eggs.

Egg substitutes are also available at Homesteader Health and Price Smart.