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Diet

Low Carb bread!?

Is it possible that a low carb bread, an almost mythical baked good, can even exist? It’s almost like looking for a low carb gluten free unicorn. According to Doctor Sarah Myhill the single biggest reason that people lapse from a Paleo Ketogenic diet is because they can’t eat bread. I used to run a GF bakery ( I even won lots of awards over the years) so I know how much people miss their daily loaf. It’s just so easy and convenient to make a quick sandwich. Moving away from bread literally requires a shift in the national British pysche. Thanks a lot Earl of Sandwich…

Gluten Free flours

I’m used to using at least four different flours for a loaf, plus raising agents and binders (xanthan and guar gums, psyllium husk, eggs, linseed). Then there’s the critical ratio of whole grains and starches. I used to love baking with buckwheat and teff, and tapioca is a magical starch. I was understandably sceptical when I saw that Dr Myhill’s recipe uses only one flour, no raising agents and you could argue that it’s made entirely with a binder. The entire recipe is just three ingredients (and one of those is water!)

What’s the catch?

There is a catch. But it’s not a big one. The primary ingredient is linseed and this needs to be ground just before baking. Ground linseed can become rancid, plus it’s likely to absorb water which will mess up the hydration ratio given in Dr Myhill’s recipe. I used a Vitamix to grind the linseeds but any high powered blender will do the job.

How does it taste?

I was concerned here because Dr Myhill does go into some detail about how taste preferences are acquired. However, drum roll please… the taste was good, it was quite complex with almost a toasted nut flavour. The crust was good, the crumb was open and soft, although maybe a little too crumbly. There wasn’t that throat-catching dryness that I associate with bought gluten free loaves. I’d be interested to see what the addition of psyllium husk would do to the texture because as it stands it wouldn’t survive in a lunchbox. That would make it even higher fibre too. I’d also be keen to try a larger loaf, and maybe place the mixture into the fridge the night before to soak for longer.

Would I make it again?

Absolutely! I loved the simplicity of only using one flour. Gluten free flours are typically more expensive than their gluten-y equivalents, here a 500g bag of golden linseed would set you back £2.25 (Waitrose) and produce two small loaves. That’s a bargain for gluten free food which tends to be at least one third more expensive than their ‘normal’ counterparts. Given that this bread is also very low carb and would help to keep you in ketosis it’s a brilliant choice. Find the recipe for Dr Myhill’s low carb bread aka PK bread here: https://www.drmyhill.co.uk/wiki/The_Paleo_Ketogenic_Diet_-_PK_Bread

How to improve your gut health

A key focus of mine as a Functional Medicine Health Coach is to support my clients to improve their gut health. We know that 70-80% of our immune system resides in the gut, and I work primarily with clients who are living with autoimmune diseases. It’s an area that fascinates me, so  I was delighted to catch up (in a socially distanced way) with Emma Cronin aka Wild Pickle to talk about all things related to gut health. Emma’s been running her fermenting business since 2015. She’s literally a walking-talking advert for fermenting because she herself looks so healthy!

The first time that you speak to Emma you are immediately struck by both her deep passion for fermenting, and her incredibly wide knowledge. Unlike some people who have spent years immersing themselves in a subject and live deep in the weeds of the technical details, Emma makes it easy for a first-time fermenter to understand the process. I attended two Wild Pickle workshops in 2019 and came away armed with huge amounts of knowledge, and perhaps more importantly the confidence that I wasn’t going to food poison myself!

What led you to first become interested in fermented foods?

My daughter was suffering from gluten and dairy intolerances from her early years. While I was fatigued and suffering from low mood and digestive problems. I started to look at our diet and lifestyle overall to improve our health and I was introduced to sauerkraut, milk kefir and kombucha. I started to work on cooking everything from scratch and eating the kind of food our great grandma ate  (no processed foods). Then I attended a sauerkraut making workshop. When you make everything from scratch, being able to make a fermented tomato ketchup that tasted amazing and lasted 2-3 months for a little one was like hitting the jackpot for me!

Foraged food ready to be fermented
Foraged from the hedgerow, ready to be fermented. Photo: Wild Pickle

What differences have you noticed in your own health since becoming a committed fermenter?

There’s been so many positive changes: social anxiety lessened; mental health improved; skin condition and colour improved; my hair stopped falling out as much as it was; stronger nails; digestive health recovered; hardly any colds in the winter; enhanced immunity and overall better gut health and I really appreciated feeling an increased vitality in everyday life.

What’s your favourite food/drink to make and why?

Kimchi has to be one of my favourite ferments to make. I enjoy the making process of chopping the vegetables, brining them and making the paste. It is therapeutic and I take my time. I love the Korean phrase “Son Mat” meaning the taste of one’s hands, in my case this translates as made by hand with love and awareness. It slows me down. Kimchi ferments in such a short time of 1-3 days. I then leave it for a couple of months in the cold and when it is brought out the depths of the flavours… are totally different from the beginning. They are complex and superb and I love that all the alchemy of the bacteria is working in kimchi to create the pungency and umami flavours that we love. Giving time and patience is worth it.

Fermented foods. Photo: Wild Pickle

If someone is completely new to fermented foods, where do you suggest they start?

I would recommend that with fermented foods you start with something you enjoy, whether it is gherkins, kimchi, sauerkraut or kombucha. In all cases I would recommend trying small amounts and paying attention to how your body reacts. I would then recommend trying a wide variety of live, unpasteurised fermented foods.

I think that the easiest introduction to making fermented foods is sauerkraut. It is simple and does not need much in the form of ingredients or utensils to get going. It’s great as you can control how tangy it gets and what ingredients go into it. It is a powerhouse of goodness for not very much outlay and effort.

That said, sauerkraut is not always everyone’s cup of tea. So sometimes Kombucha, a sweetened fermented tea is a good gateway into fermented foods and maybe try that first. I think that Kombucha was the first fermented food that we tried. Again, we had to get used to drinking it and had it in small quantities to begin with but we loved it!

What plans do you have for the future of Wild Pickle?

Wild Pickle is moving to online workshops. It’s exciting to be able to reach out and share the fermenting fun with many more people than I could reach locally. The workshops are teaching sauerkraut, kimchi, kombucha, milk kefir, condiments, salsas and looking at incorporating more wild foraged foods.

I’m starting with smaller workshops (less than 10 people) in order to give all attendees focused attention. In addition to the workshops I also teach groups of friends who are keen to host a kombucha/sauerkraut making virtual party. Plus, I’m also offering bespoke and tailored one to one sessions which will really explore the flavours that you particularly enjoy.

We have a small commercial test kitchen based on a farm in the heart of Staffordshire countryside. We’re also busy creating a workshop there which will provide additional teaching space, but given the current environment that will be ready in 2021.

Fermentation is an increasingly important part of supporting our gut health and immunity. But let’s not forget the other roles that it fills. It’s a tool to help in minimising waste, it focuses our attention to use what we have available, it helps us to get away from the use of plastic, it preserves seasonal food at its best, and makes it easier to store food without the relying on refrigeration.

Fermentation of food creates such complex and amazing flavours that cannot be achieved by other means. What’s incredible is that you can easily make this at home with no fancy equipment. It’s too exciting and too delicious not to share!

How can people get in touch with you?

I’m on both Facebook https://www.facebook.com/WildPickle/ and Instagram https://www.instagram.com/wild.pickle/ or you can email me at info@wildpickle.co.uk

How to make gluten free sourdough starter

There has literally never been a better time to start making sourdough bread. Literally. Never. After a couple of months of trying the keto diet, I could feel homemade carbs calling my name. I always keep a small stash of gluten free sourdough starter in the freezer to be used in case of emergencies. I feel that current times classify as such.

So why bother making your own sourdough? Well, you don’t have to go to the shops for bread, you don’t need to keep a stock of yeast, you’re saving yourself from all of the mystery ingredients in supermarket bread and let’s face it most of us are at home with extra time on our hands. (I’ve gained around three hours every day due to not having the school run and after school sports activities).

“Think of your starter as a low-maintenance pet…” Yes, I’m actually quoting myself. Who does that?! It’s from my book The Twice as Nice Guide: Gluten Free and Dairy Free Baking. https://www.amazon.co.uk/Twice-Nice-Guide-Winning-Recipes/dp/1912009978/ref=sr_1_1?keywords=twice+as+nice+guide+gluten+free&qid=1584978302&sr=8-1

There are many different ways to begin making a starter. This is an updated version from my book. Did I mention my book yet?

Ingredients:

500g millet/sorghum/teff/buckwheat flour (use whichever gluten free wholegrain flour you have to hand)

500g white and brown rice flour by Dove’s Farm

1 litre bottled water

Kit:

Freezer bags (the kind that close like Ziploc) Medium size

Large thermos flask (I like to use an Easiyo yoghurt making container)

Instructions – Day 1:

Measure 25g of the wholegrain flour and 25g of the rice flour into a freezer bag. Add 120g of water, and mix well. Seal the bag. Mix again. Open and release any air. Reseal.

Place this bag into a second bag, seal, release any air and reseal.

Fill your flask three quarters full with hand hot water, and place the double-bagged flour and water into it. Seal the flask. Check it every few hours and make sure that the water stays warm.

24 hours later:

Fish out your flour and water bag from the flask. There may be a few bubbles, and maybe some yeasty aromas. Carefully open the bag, add 25g of the wholegrain flour, 25g of the rice flour and 80g of bottled water.

Mix, seal the bag, mix some more. Let out any air. Reseal. Return to the second bag, seal, let out any excess air from the second bag.

Refill your flask with hand hot water. Place the double-bagged flour mix into the flask, and periodically check to make sure that it stays warm.

24 hours later:

Weigh the flour mix, discard half. Put the remaining half into a clean (not sanitised – it’s not jam) lidded container. I like to use a Kilner jar without the rubber seal.

Add 25g wholegrain flour, 25g rice flour and 50g bottled water mix using a wooden spoon.

Close the lid and leave on the kitchen counter for an additional 24 hours. Do not use the locking mechanism.

Your starter is now ready to bake with! If you’re going to be using it regularly it’s fine to leave it on the kitchen counter. Every day remove a tablespoon of starter, and add a tablespoon of flour and water each day. If you know that you won’t be using it for a while place it in the fridge with the lid loose. Each week discard a couple of spoonfuls of the starter and add a couple of flour and water.

Keep using the flour mix of 50% wholegrain and 50% rice flour. After about a month it’s okay to move to tap water.

I find it helpful to freeze a couple of tablespoonfuls of starter in case something happens to it. You can then just defrost it and two tablespoons of the flour mix, and two tablespoons of water to kick it off again.

You’re now ready to bake which is where the fun starts. Please do message me with any questions.

Gut friendly Paleo Pancakes

These gut friendly paleo pancakes are a great way to start your day! They pack almost 20g of protein per serving, along with good fat, zero added sweeteners and a hefty portion of Vitamin A, D and Selenium (>20% of your RDA).

One serving which is approximately 4 pancakes will give you a little over 5g of fibre. The combination of protein, fat and fibre will keep you full until lunch-time. They’re naturally gluten-free, and don’t feel like you’re eating ‘diet’ food.

If you have 10 minutes in the morning, then you have time to make these.

Serves 2

Ingredients:

100g ground almonds

25g dried, unsweetened coconut

1 tsp gluten free baking powder

0.5 tsp salt

0.5 tsp psyillium husk (optional, makes them a little easier to flip)

2 large eggs

125ml milk or mylk (I like Good Hemp, Creamy Seed Milk)

1T ghee or butter for frying pan

Optional add-ins to mixed batter:

1 tsp cinnamon or 1 tsp vanilla extract or 1 T dried blueberry powder

Method

Mix dry ingredients together. Then mix wet ingredients together. Or, throw caution to the wind and mix all in one bowl. Put frying pan on the stove with ghee on medium heat.

Spoon/pour the mixture into the pan. Leave undisturbed for 3 minutes, then flip and cook for another 2/3 minutes.

Keep first batch warm, while you repeat with remaining batter.

Serve with kefir, almond butter, berries and a sprinkle of flaxseed*.

*I’m currently using Waitrose’s Milled golden flaxseed with maca, cacao and chicory inulin. This is a gut friendly product as it contains prebiotics and insoluble fibre.

Thirty Day Paleo Reset

After embarking upon a rigorous course with the Kresser Institute to study and train to be an ADAPT Health Coach, I decided to put myself in my prospective client’s shoes and begin a Thirty Day Reset diet following a Paleo template (sometimes called ancestral health diet). Typically a client would be prescribed a diet protocol by a Functional Medicine doctor, a Registered Dietitian or Nutritionist to address their health concerns.

In fact, last year my family and I were placed on the Auto-Immune Protocol (AIP) by a Functional Medicine doctor and I found that to be very challenging. The Thirty Day Paleo Reset is quite similar in approach with some subtle differences, e.g. unlike AIP it includes nuts and seeds in moderation, and excludes natural sweeteners like maple syrup and honey completely.  I wanted to understand the challenges that clients would be dealing with when faced with a prescription or protocol that you can’t just hand in to the pharmacy to fill.

Let me start by saying that the Thirty Day Reset was a lot more straightforward than last year’s AIP. This was due at least in part to the fact that I’d already made so many lifestyle changes over the last 12 months. I felt overwhelmed by the AIP because it was a huge amount of food shopping, cooking and preparation. As soon as one meal was finished and I’d cleaned up, I’d start to prep the next as we’re a family of 5, with 3 of us battling auto-immune diseases. I remember walking into the supermarket and thinking ‘this will be quick!’ as only the first aisle had the fish, meat, vegetables and fruit that were part of our ‘new’ diet. I found the supermarket incredibly expensive and soon turned to my local butcher, fruit and veg stall, fish man and egg lady who not only provided a wider and better priced array of local produce, but could also vouch for the provenance.

A key difference with my AIP experience was that this time it was just me, and not my entire family. This meant that I didn’t have to spend time preparing food, then more time talking people into eating it, teenagers don’t tend to like hot smoked mackerel salad. Surprisingly I still had the caffeine withdrawal symptoms on Day 2, but this was less severe and more short-lived than before. One of the worst days was Day 5 which was the first Friday night. Typically my husband and I will have a glass of wine or a G&T to mark the start of the weekend. This ritual effectively disappeared as a glass of San Pellegrino with a slice doesn’t really cut it.

Another challenge was going out to dinner with friends. I was driving so not having an alcoholic drink wasn’t a problem. However, I became that person, you know the one who asks for the salad, but then proceeds to ask for half of the ingredients listed on the menu to be excluded. My three friends had ordered their complicated tapas dishes in the time that it took to figure out my amended salad.

How did it go? Well, I feel fantastic. My sleep has improved, my skin is clearer, my thoughts are sharper and I’m much less tired than before. I’m waiting on blood test results to see if my auto-immune disease has been pushed into remission. Was it easy? Yes, because this time around I knew what to expect and I had a far greater insight into the science behind the diet because of my Health Coach training. Was I hungry? No, although I did have some cravings for sweet food. Did I lose weight? Yes, I lost 3 kilos over the month which was an unintended benefit.

The most important thing is that I feel more like myself and have so much more energy. Now the fun starts with the food reintroductions, I’m going to take it slowly and carefully monitor any side-effects. By the time that I’m finished I’ll have created a personal paleo template that will be the perfect diet for me at this time in my life. For more info, take a look at The Paleo Cure by Chris Kresser or e info, take a look at The Paleo Cure by Chris Kresser or https://chriskresser.com/