Gluten Free Archives - Journey With Healthy Me

Gluten Free Mediterranean Pasta Salad

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I love a good pasta salad! On the first day of fall, with cooler temps ushering in the season, it seemed like the perfect opportunity to try a new one.

This Gluten Free Mediterranean Pasta Salad makes a great meal or side dish. The recipe fills a large bowl so you can save the leftovers for the next day.

This vegan dish is rich in flavor, with lots of veggies to create a variety of tastes and textures and pops of color. And, it comes together quickly.

Gluten Free Mediterranean Pasta Salad title meme

What’s In This Pasta Dish?

I adapted this recipe from The Mediterranean Dish and what I love about it is how adaptable it is.

Because I’m gluten free, the first change I made was to switch to gluten free pasta. I used brown rice rotini. If you are not gluten sensitive, use regular pasta. Not sure if gluten is affecting you? Check out the symptoms of gluten intolerance HERE.

In addition to the pasta, the dish includes crunchy green bell pepper, red onion, cherry tomatoes and fresh basil. And to give it that Mediterranean flavor, toss in marinated artichoke hearts, olives and pepperoncini. I also added shredded plant based mozzarella cheese, for creaminess.

And finally, Gluten Free Mediterranean Pasta Salad has an easy homemade dressing to finish it off.

Gluten Free Mediterranean Pasta Salad

Mediterranean Pasta Salad full of veggies and flavor

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Mediterranean

Servings 6

Ingredients

Dressing

1/4 cup high quality extra virgin olive oil
2 tbsp Rice Vinegar
2 garlic cloves, minces
1 tsp dried oregano
1 tsp dried parsley
1/4 tsp dried red pepper optional
sea salt and black pepper to taste

Mediterranean Pasta Salad

16 ounces gluten free rotini may use regular rotini
1 pint cherry or grape tomatoes, halved
1 green bell pepper, diced
1/2 red onion, finely diced
1 cup marinated artichoke hearts
1 cup pitted black olives
1/2 cup chopped pepperoncini may use sliced banana peppers
1 cup shredded plant based mozzarella cheese optional
1/2 cup fresh basil, chopped

Instructions

Dressing

In small mason jar, combine all dressing ingredients. Cap, shake well and store in refrigerator while prepping pasta salad. Dressing may be made the night before and stored in refrigerator until ready to use.

Mediterranean Pasta Salad

In a large pot, bring 8 cups of salted water to a boil. Add rotini, stir and bring back to boiling. Lower heat and cook until tender.
While pasta cooks, dice green pepper and red onion, halve cherry tomatoes and chop fresh basil. Set ingredients aside in a small bowl.
Drain marinated artichoke hearts, black olives and pepperoncini. Set aside in another small bowl.
When pasta is tender, drain but do not rinse.
In a large bowl, add the plant based shredded mozzarella cheese, if using. Dump warm pasta on top of cheese. Add diced veggies and artichoke hearts, black olives and pepperoncini. Combine all ingredients, gently. Pour dressing over pasta salad. Stir to coat pasta. Serve warm. Or chill and serve cold. Store leftovers in the refrigerator. Makes 6 - 8 servings.

Keyword Gluten Free, Mediterranean Pasta Salad, Pasta Salad

Gluten Free Mediterranean Pasta Salad ingredients

Helpful Tips

Tips for making this pasta salad.

Make dressing ahead of time, up to 24 hours prior, if desired. Add other seasonings if you want. I highly recommend Nina’s Olivar Almeria Gold Olive Oil, a superior quality oil from Spain. Link to order from Amazon at end of post. This full flavor olive oil is my absolute favorite!

There are a variety of gluten free pastas available, made from brown rice or chickpeas or vegetables.

You may use any color of fresh pepper. I chose a green bell pepper however red or yellow peppers work well too. And try a yellow onion or chopped green onions instead of the red onion, if desired. If fresh basil seems to strong for you, substitute fresh Italian parsley…or add both!

Swap kalamata olives for the black olives, banana peppers for the pepperoncini and plain artichoke hearts for marinated. Omit the red pepper, dried or flakes, if you don’t want any heat. I found 1/4 teaspoon just right, however I like a little spiciness.

And finally, omit the shredded plant based cheese, if desired. I felt it added creaminess to the pasta salad but it’s not really necessary.

The Taste Test

I served up the pasta salad warm, immediately after gently combining all ingredients.

This Mediterranean salad was SO good, full of flavor in every delicious bite. I loved the combination of fresh, crunchy veggies with the softer artichoke hearts, olives and pepperoncini. I won’t change a thing, the next time I make it. And I will definitely make this pasta salad again.

The best part…I have leftovers in the fridge, for tomorrow’s lunch. I’ll see how the salad is cold. I expect it to taste just as good and maybe even better, with all the flavors mingling overnight.

Do you enjoy pasta salads? Do you prefer to eat them warm or cold?

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Easy Vegan Peach Cobbler

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August is National Peach Month, the perfect time to enjoy these fruits as they reach their delicious peak.

As I did last month, for National Blueberry Month, I wanted to create a simple, healthy dessert.

Check out last month’s Blueberry Crumble. And then enjoy Easy Vegan Peach Cobbler this month, with fresh peaches.

Easy Vegan Peach Cobbler title meme

Benefits of Peaches

Peaches are a stone fruit…or drupe…that originated in China more than 8,000 years ago. With their fuzzy peels and yellow or white flesh, peaches are a summer favorite.

Peaches are rich in vitamins, minerals and beneficial plant compounds. This fruit provides vitamins A, C, E and K, niacin, potassium, copper and manganese. Plus they are packed with antioxidants that combat oxidative damage to cells and protect the body against aging and disease.

The health benefits from peaches include:

aids digestion
improves heart health
protects skin by helping it retain moisture
prevents cancer, especially breast cancer
reduces allergy symptoms
boosts immunity
removes toxins from body
lower blood sugar levels

Fresh peaches are higher in antioxidants than canned. For this recipe, use fresh peaches if possible. Or use frozen after allowing them to thaw.

Easy Vegan Peach Cobbler peaches — Easy Vegan Peach Cobbler – sliced peaches and cinnamon

Ingredients for Easy Vegan Peach Cobbler

This simple dessert is vegan, gluten free, refined sugar free and oil free.

I used four fresh peaches, gluten free oats, oat flour, unsweetened applesauce, pure maple syrup and cinnamon.

Additionally, this recipe requires a couple of mixing bowls and an 8×8 or 9×9 baking dish.

Easy Vegan Peach Cobbler

This delicious dessert is vegan, gluten free and oil and sugar free.

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Prep Time 10

Cook Time 30

Total Time 40

Course Dessert

Cuisine American

Servings 8

Ingredients

4 fresh peaches, peeled and sliced
1 cup oat flour
2 cups gluten free oats
3/4 cup unsweetened applesauce
1/4 cup pure maple syrup
1 tsp cinnamon

Instructions

Preheat oven to 375 degrees. Lightly spray 8x8 or 9x9 baking dish with cooking spray or coat lightly with coconut oil
In large bowl, combine oat flour, applesauce, maple syrup together. Add oats and mix well.
Press about 1/3 of mixture into bottom of baking pan, forming a crust.
In small bowl, mix peeled peach slices with cinnamon. Pour into baking dish.
Spoon remainder of oats mixture on top of peaches, spreading evenly over fruit.
Bake for 30 minutes, checking after 25. Crust should be lightly browned and peaches tender. Cool slightly then serve warm. Makes 8 servings.

Keyword Gluten Free, oil free, Peach Cobbler, sugar free, Vegan

Tips for Easy Vegan Peach Cobbler

This simple dessert cobbler is similar to a crisp, except it has a bottom crust. The texture of this crust resembles baked oatmeal making it ideal for breakfast as well.

Oats are naturally gluten free. However, they are typically processed in facilities with other products that contain gluten. Look for packages of oats that specify gluten free, if you have a gluten sensitivity, meaning they were prepped in a facility without contamination with other products. I use Bob’s Red Mill Gluten Free Oats.

I use gluten free oat flour as well. Any flour, gluten free or regular, is fine for this recipe. Unsweetened applesauce is available in packages of half cup containers, making them easy to use for recipes.

Leave the peeling on the peaches, for more a more rustic peach cobbler.

Cover leftovers and store on the countertop or in the refrigerator.

Easy Vegan Peach Cobbler Taste Test

I love baking with anything containing cinnamon. The aroma drifting out from the kitchen is tantalizing.

After allowing the peach cobbler to cool slightly, I enjoyed a bowl with a cup of hot peppermint tea. The cobbler is slightly tart and so yummy. While the maple syrup adds a hint of sweetness, this cobbler is not very sweet at all. If you want more sweetness, add a bit more maple syrup, or add coconut sugar to the sliced peaches.

This cobbler is the perfect way to use peaches during their time of abundance and also enjoy a healthy, low sugar treat.

Do you love peaches? What is your favorite way to enjoy them?

Bowl of Peach Cobbler — Bowl of vegan peach cobbler

Baking helps from Amazon:

Easy No Bake Peanut Butter Chocolate Bars

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October 14 is National Dessert Day. This unique holiday celebrates indulging in the sweets. For many people, dessert is the best part of the meal. Over the years, sweet after dinner treats transformed from simple candied fruits and nuts to more elaborate concoctions. Today anything from store bought cookies to made from scratch pastries to a fancy mousse tower qualifies as dessert.

To participate in this special day, celebrants are encouraged to enjoy a sweet treat.

I decided to seize the opportunity to make a vegan, gluten free treat that didn’t require a lot of prep time.

I found this delightfully simple dessert on Pinterest. Check out the original recipe HERE. With a couple of slight alterations, I made these easy no bake peanut butter chocolate bars in minutes.

Check out my contribution to National Dessert Day!

Easy No Bake Peanut Butter Chocolate Bars title meme

Easy No Bake Peanut Butter Chocolate Bars

This quick and easy recipe is perfect for an occasional snack. Using just six ingredients, these bars are vegan, gluten free, refined sugar free and dairy free. And the ingredients are common, in my kitchen. I typically have them on hand.

The peanut butter base combines pure maple syrup, gluten free flour, vanilla and creamy peanut butter. I use a sugar free peanut butter, Crazy Richard’s 100% Peanuts. It’s found in the jelly section at Wal-Mart and health conscious grocery stores.

Any gluten free flour will work. I normally use gluten free oat flour. However, I happened to have on hand a one-for-one gluten free flour so I used that. This brand is Cup4Cup Multipurpose Flour gluten free. A cup of this four replaces a cup of regular flour.

And pure maple syrup makes an excellent substitute for sugar. Tonight I used the Natural Grocer’s house brand.

The topping is unsweetened cocoa powder, coconut oil and pure maple syrup.

Easy No Bake Peanut Butter Chocolate Bars

Vegan, gluten free, refined sugar free and dairy free simple dessert.

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Prep Time 10

Total Time 25

Course Dessert

Cuisine American

Servings 12 bars

Ingredients

1 1/2 cups creamy peanut butter I used no sugar added
1 cup gluten free flour such as oat
1/2 cup pure maple syrup
1 tsp pure vanilla

Chocolate Topping

1/3 cup cocoa powder
1/3 cup pure maple syrup
1/4 cup coconut oil, melted

Instructions

Line a square pan with parchment paper.
In a large bowl combine peanut butter, gluten free flour, pure maple syrup and vanilla, stirring until smooth. Press into prepared pan.
In a small bowl, whisk together cocoa powder, pure maple syrup and melted coconut oil. Pour topping over peanut butter base, smoothing with a knife.
Chill in freezer for 15 minutes to set. Score and cut with a knife. Store left overs in a covered container in the refrigerator. Makes 12 - 16 bars.

Keyword Bars, Chocolate, Gluten Free, No Bake, Peanut Butter, Vegan

The Taste Test

These bars took 10 minutes to prep. I popped them into the freezer and then prepared dinner. So easy!

After dinner, while a cup of peppermint tea steeped, I cut bars to sample. This simple recipe yields a delicious dessert, perfect with my cup of hot tea.

The bars have the consistency of fudge and they are just as rich. One bar satisfies completely. I enjoyed celebrating National Dessert Day with a wonderful treat that does not include guilt or unwanted foods.

I don’t indulge in dessert often. When I do, this is exactly what I want, a simple treat without sugar, dairy, gluten and eggs.

I won’t wait until next October and National Dessert Day, to make these easy no bake peanut butter chocolate bars again!

Do you have a favorite dessert?

Easy No Bake Peanut Butter Chocolate Bars tea time — Easy no bake peanut butter bars perfectly complement a cup of peppermint tea.

Try These Other Vegan Desserts:

Vegan Oatmeal Raisin Cookies

Raw Wild Blueberry Pie

Vegan Gingerbread

Vegan Snickerdoodle Cookies

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These vegan snickerdoodle cookies are full of flavor and healthy ingredients. And they make an excellent snack or simple dessert. I so appreciate Anthony William, who creates and offers a steady stream of delicious, easy to follow recipes. The cookies came together quickly, just in time for afternoon tea.

Vegan Snickerdoodle Cookies

This recipe is dairy, refined sugar, gluten and egg free. Walnuts can be left out, for a nut free bread.

Vegan Snickerdoodle Cookies

This easy to prepare cookie recipe is full of flavor and healthy ingredients.

5 from 2 votes

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Prep Time 10

Cook Time 10

Total Time 20

Course Dessert

Servings 12 cookies

Ingredients

1 1/2 cups almond flour
1/2 cup + 1 tbs coconut flour
1 tsp baking powder aluminum free
1/4 tsp sea salt
1/2 tsp cinnamon
1 tsp lemon juice
1/3 cup maple syrup
1/4 cup coconut oil melted
2 tsp vanilla

Coating

2 tsp cinnamon
1/4 cup coconut sugar

Instructions

Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
Combine sugar and cinnamon for coating and set aside.
Combine almond flour, coconut flour, baking powder, sea salt and cinnamon in a bowl. Add lemon juice, maple syrup, coconut oil and vanilla and stir well, to form a dough. If mixture is too wet, add more flour.
Form dough into walnut sized balls and roll in sugar/cinnamon mixture. Place on parchment paper. Flatten balls of dough with palm of hand or bottom of a glass.
Bake for 10 minutes, or until slightly brown on bottom.

Notes

Arrowroot starch may be substituted for coconut flour. Gluten free oat flour may be substituted for almond flour.

Keyword Vegan Snickerdoodle Cookies

Vegan Snickerdoodle Cookies

Tea Time

Savoring a couple of warm snickerdoodle cookies, with a steaming cup of hot herbal tea, the treat reminded me of shortbread cookies. Crisp with a softer center, and not too sweet, this cookie provides the perfect excuse to take a break and enjoy the moment.

I like that the recipe makes a small batch of cookies. It can easily be doubled. However, twelve cookies seems just right. I’m not tempted to overdo. Instead, two cookies with tea satisfies my desire for a snack.

Serve these vegan snickerdoodle cookies for an afternoon break, pack into a lunchbox or finish an evening meal with a hint of sweetness. They are perfect.

Vegan Snickerdoodle Cookies

Try out these rustic shortbread cookies as well.

And for a variety of herbal tea blends, check out my Amazon Storefront.

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program is designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

Guide to Gluten Free Flours

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Avoiding gluten doesn’t mean I don’t ever bake or cook with flour. It means I use gluten free flours, and fortunately, there is a wide variety to choose from. They don’t all have the same properties, and most are not interchangeable with wheat flour, one on one. Knowing what flours to use, for which purposes, and how much to use, prevents baking flops and catastrophes. And trust me, I’ve had a few of those.

Check out 8 Symptoms of Gluten Intolerance, to see why some people avoid gluten.

One thing I learned early in my plant based journey is that it’s best to use a combination of gluten free flours, for the best end results.

Below are great gluten free options, and the best ways to use them.

Gluten Free Flours

The flours can be divided into three categories: starches, medium density flours and heavy density flours. It’s best to use a combination of the three, and to experiment occasionally to see which blend suits your baking needs the best.

Starches

Arrowroot Flour

Arrowroot flour is a very fine flour that is derived from the arrowroot plant. It is also called arrowroot starch or arrowroot powder. The flour resembles corn or potato starch.

Best used as a thickener, in place of corn starch, it can be substituted 1:1 for other starches. Arrowroot flour is helpful when combined with other gluten free flours as it helps the dough and finished product to hold together.

Use up to 25% of arrowroot flour in a mix of gluten free flours.

Potato Starch

Different from potato flour, this starch adds wonderful moisture to baked goods.

Best used for all types of baked goods.

Use up to 25% of potato starch in a mix of gluten free flours.

Tapioca Flour

Also known as cassava flour, this product is made from the dried roots of the cassava plant. It is also known as tapioca starch, and should be used in combination with other gluten free flours.

Best used for mixing in gluten free flour blends and thickening soups, sauces and fillings.

Tapioca flour can be substituted for corn or potato starch. Use no more than 25% when combining with other gluten free flours.

Medium Density Gluten Free Flours

Sorghum Flour

This flour is closest in texture and taste to traditional wheat flour. It is high in antioxidants and in many instances, can be used as a 1:1 substitution for regular flour.

Best used for muffins, breads, pancakes, cookies and cakes.

Swap sorghum flour 1:1 for wheat flour or use up to 50% in gluten free mix.

Quinoa Flour

This grain has a nutty flavor. However, as a flour it can be slightly bitter. Use sparingly in a mixture of other gluten free flours, to add protein.

Best used for biscuits, flatbreads, herbed breads or muffins.

Only use 25%, or less, in a mix of gluten free flours.

Oat Flour

This flour is made by grinding oats. You can grind your own gluten free oats, in a blender or food processor. Otherwise, make sure the package states that this is a gluten free product. Oats are naturally gluten free, however, they are often cultivated and processed with wheat products, leading to cross contamination.

Best used for breads, muffins, cookies, cakes, crusts, fruit crisps and scones.

Use up to 50% of oat flour in a gluten free mix.

Millet Flour

This mild adaptable grain is rich in magnesium and also completely gluten free. Millet flour adds a crumbly texture to breads and muffins.

Best for breads, muffins, cookies, cakes and crusts.

Use up to 25% of millet flour in a gluten free mix.

Bean Flours

Beans can be ground into flour, just as grains can. All are naturally rich in protein and fiber. Available varieties include chickpea, or garbanzo, black bean, white bean, lentil and fava. Bean flours have a robust flavor and can leave an aftertaste, so experiment with these. I use garbanzo flour most often, of the bean flours.

Use bean flours in sweet treats such as pancakes, muffins or zucchini bread.

Up to 25% of a gluten free mix can be comprised of bean flours.

Heavy Density Gluten Free Flours

Almond Flour

This product is made from raw, blanched almonds that have been ground to a fine flour. Almond flour, and other nut based flours such as hazelnut, walnut or seed flours, add a punch of protein and a slightly nutty taste to baked goods.

Almond flour is best used for cookies, cakes, muffins, pancakes and crumbles.

Use up to 25% almond flour in a mix of gluten free flours.

Buckwheat Flour

This flour, made from ground buckwheat, is 100% gluten free, and has a rich nutty flavor.

Best used for muffins, cookies, pancakes, waffles and breads.

Use up to 50% of this flour, in a gluten free mix.

Coconut Flour

This very dense flour is created from dried coconut. It is the most fibrous of all gluten free flours, which means it soaks up liquids. Plan to use at least 1/4 cup of extra liquid in recipes, when using coconut flour, or use a different flour. My mother had several failed recipes, before figuring out that coconut flour absorbed too much of the liquids, resulting in a dry and crumbly baked good.

Coconut flour is best used for pancakes, cookies, waffles and crusts.

You can use 1/4 cup of coconut flour, in place of 1 cup of other gluten free flours. You’ll still need to add at least ¼ cup of extra liquids.

Brown Rice Flour

This flour is made from rice that still contains the germ and bran from the rice grain. It is an excellent gluten free flour, suitable for a multitude of uses. White rice flour is available as well. It qualifies as a medium density flour.

Best used for all gluten free baking and cooking, thickener for soups, sauces and fillings.

Use up to 50% in gluten free mixes.

Creating a Gluten Free Flour Blend

When creating a blend of gluten free flours, to bake with, use a mix of starches, medium textured flour and heavy textured flours, for great texture and flavor.

I typically use a blend of oat flour, almond or brown rice flour, and arrowroot or tapioca starch. In a recipe that calls for 2 1/2 cups of flour, I use 1 cup of oat flour, 1 cup of almond or brown rice flour, and 1/2 cup of arrowroot or tapioca starch. Some gluten free bakers use a 2:1 mix of flours to starches. For every cup of flour, they mix in 1/2 cup of starch.

Create this blend of gluten free flours, to have on hand, ready for use:

3 cups sorghum flour

3 cups brown rice flour

1 1/2 cups potato starch

1 1/2 cups arrowroot powder

Combine all ingredients well and store in the fridge. Makes 9 cups.

Or try out Bob’s Red Mill packaged flours. They have a 1:1 gluten free flour blend that can be used in place of wheat flour, without having to mix your own. I’ve used Bob’s several times, with excellent results. This company also packages many of the above mentioned flours individually.

Most grocery stores carry gluten free flours. Natural Grocers carries a large assortment of bulk packaged flours under their own brand, plus the Bob’s Red Mill brand.

Creating Healthy Treats

I don’t bake nearly as often as I used to. After eliminating dairy products, eggs, sugar and gluten from my diet, I at first thought baked goods were a thing of the past. Occasionally, however, I prepare a special treat, such as the wild blueberry scones, or wonderful chocolate wacky cupcakes, all prepared without dairy, eggs, refined sugar…I use organic coconut sugar or 100% pure maple syrup…and with gluten free flours.

These goodies are special treats, indeed.

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8 Symptoms of Gluten Intolerance

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Gluten intolerance? I never gave those words a thought.

In fact, I used to say, a bit smugly too, that I could live on soup, bread and Diet Pepsi. Those three favorites were the foundation of my poor diet. And for years, I attempted to live by that motto. I gave up the Diet Pepsi first, more than a dozen years ago, and experienced an immediate improvement in my health. Soup can stay, minus dairy products and unhealthy toppings. Bread, though? I love it and thought I could not live without bread. I craved it, from gooey cinnamon rolls to thick slices of sandwich bread to pizza crust to those big soft pretzels.

What I did not realize, until I switched to a plant based lifestyle, was that bread did not love me. In particular, gluten did not do my body any good. I grew up in the 60s and 70s, eating a typical American diet that relied on white bread as a staple. Never once did I consider that my digestive problems and skin rashes might be caused by a substance found in wheat products.

Maybe you haven’t considered that possibility either. Here are eight common symptoms of gluten intolerance.

What is Gluten?

Gluten is a protein found in the grains wheat, barley, rye and spelt, which is a form of wheat. Oats can be contaminated by gluten grains, so if eating them, look for the words “gluten free” on the package. Some people do not have an allergic reaction to gluten. Those that do experience inflammation, especially in the digestive system. Gluten compromises the immune system and can trigger diseases such as Celiac Disease, Crohn’s, Irritable Bowel Syndrome, colitis and a host of other disorders throughout the body.

8 Symptoms of Gluten Intolerance

Digestive Distress

Digestive distress tops the list of gluten intolerance symptoms.

Disorders include upset stomach, bloating after a gluten heavy meal, abdominal pain and discomfort, indigestion, nausea, diarrhea, gastric ulcers, irritable bowel syndrome, colitis and Crohn’s disease. Celiac disease, considered an autoimmune disease, is a severe form of gluten intolerance. It can adversely affect the digestive tract, damaging it.

Bloating, which is a feeling of fullness after eating a meal, is one of the most common symptoms of a sensitivity to gluten.

Headaches

Headaches, and especially frequent migraines, are another indicator of gluten intolerance. Those who are sensitive to gluten may be more prone to headaches than others.

Mental Stress

Irritability, depression and anxiety can be very debilitating and can be accompanied by feelings of sadness, despair or hopelessness.

Surprisingly, those with a gluten intolerance are more susceptible to depression compared to those without the sensitivity. One possibility is that gluten creates changes in the gut microbiota, increasing bad bacteria and decreasing good bacteria. This change may affect the central nervous system, increasing the risk of depression.

Muscle, Bone and Joint Pain

Muscle cramps and bone and joint pain can be a result of inflammation, caused by gluten. This pain can be widespread throughout the body and accompanied by tiredness and extreme fatigue.

Tingling and Numbness

Tingling or numbness in arms and legs is common in those with diabetes or B12 deficiency. It can also affect those with a sensitivity, perhaps because of a reaction to certain antibodies in gluten.

Brain Fog

Brain fog refers to a feeling of not being able to think clearly. It has been described as forgetfulness or mental fatigue or feeling foggy headed. Such a condition is a common symptom of gluten intolerance.

Skin Disorders

Skin rashes and disorders are another common ailment among those who are sensitive to gluten. These tiny blisters or bumps are often found on the upper arms, elbows, knees and torso.

A gluten free diet can clear rashes up and also help other skin conditions such as psoriasis and eczema.

Sores in the Digestive Tract

Canker sores in the mouth or digestive tract are another symptom of gluten intolerance. Chronic mouth sores are almost always an indication of sensitivity and a condition that can be greatly improved or eliminated completely on a gluten free diet.

Healing a Gluten Intolerance

Try these suggestions to bring healing from gluten intolerance.

Stop Eating Gluten

The first step toward healing sounds simple but can be difficult for people who love their bread, like I did. Stop eating grain products that include gluten. This involves more than passing on the bread. Gluten can be found in pastas, desserts such as pie, cookies, cake and doughnuts, cereals, pancakes, waffles, bagels, gravies, sauces, soups and the bread coating on veggies. Anything made from wheat, barley, rye, spelt and sometimes oats has gluten lurking in it.

Read Labels

Surprisingly, gluten can be found in foods that are not easily identified as a grain product. It becomes very important to read labels. I checked out the label above, for veggie burgers. They appeared to be a healthy choice. However, listed in the ingredients are wheat and gluten…and several other things that I do not eat. Eliminating gluten from the diet involves awareness and determination.

The rewards are great though. I had most of the symptoms listed above and have had them my whole life. They ranged from minor to troublesome and I never connected them to the same source…gluten. In my quest to eliminate inflammation in my body, I decided to stop eating gluten products and see if it made a difference. The change in my health was amazing. The rash I’d had on my upper arms since childhood disappeared. My gut healed, indigestion stopped, pain and swelling in my joints went away. I stopped getting mouth sores and headaches, and my irritable bowel syndrome cleared up.

Keep a Food Diary

I’d suggest keeping a food diary and then begin eliminating gluten laden products from your diet, a few items at a time. Read labels. Eat more fruits and vegetables. Look for “gluten free” substitutions. I enjoy pasta still. It’s just made from brown rice instead of wheat. There are many gluten free products available in grocery stores. Typically these items are grouped together in their own section. I bake using almond or oat flour that is gluten free. Check the labels of gluten free products too, however. Those crackers or that cereal that is gluten free may contain sugar or other surprise ingredients.

Gluten free bread is available, often in the frozen food section. You know what though? Since changing my diet I don’t crave bread anymore. I rarely eat a gluten free roll or slice of bread. And I don’t miss it. I can live on healthy soups, fruits, veggies and water…and really live, while experiencing optimal health and well being.

Discover which Gluten Free Flours to use and how to create your own blend in Guide to Gluten Free Flours.

Find gluten free recipes on Pinterest, or check out this plant based gluten free cookbook!

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program, and affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

3 Ingredient Chocolate Cookies

I’m always on the lookout for healthy treats. It’s not easy because I have tough criteria. The snack can’t contain gluten, refined sugar, eggs or dairy products. Thankfully, such recipes do exist. For Try This Tuesday, I tried out a quick and recipe for 3 ingredient chocolate cookies.

This recipe comes from Listotic. Check out her website HERE

3 Ingredient Chocolate Cookies

2 large very ripe bananas

1 cup quick rolled oats, gluten free

2 tablespoons unsweetened cacao powder

Preheat oven to 350 degrees. Mash bananas in a bowl. Add oats and cacao powder and stir until cookie dough like consistency is reached. Depending on size of the bananas, you may need less oats. Start with 3/4 of a cup and add more to make a dough that holds its shape. Optional: add in a handful of unsweetened coconut flakes, dark chocolate chips sweetened with stevia, dried fruit or nuts.

Drop by spoonfuls on cookie sheet lined with parchment paper. Use fingers or a fork to mash down dough, forming a cookie shape. Bake 10 – 12 minutes. Enjoy warm from the oven. Makes 12 – 15 cookies.

These were so easy to make and turned out well! The cookies hold their shape during baking and have a wonderful texture and chocolate flavor without being too sweet. I like how versatile the recipe is. I added a handful of unsweetened coconut flakes to this batch. I’ll try adding nuts or dark chocolate chips sweetened with stevia next time.

I sampled two warm, fresh from the oven cookies with my afternoon tea. This is what I love, hot tea made from herbs plucked from my garden, and light, wholesome snacks that contribute to health, rather than complicate it. I’ll be experimenting with different versions of this basic recipe!