CHAPTER
one

GRAIN-FREE BASICS
Why Are People Going Grain-Free?

In the past half-century, rates of chronic illness, obesity, and mental health issues in children have increased five-fold. Yes, some of this can be attributed to more accurate diagnoses, but if we look at the typical elementary school class, we see eczema, obesity, asthma, ADD, and children on the autistic spectrum as a common occurrence—much more prevalent than we remember in our own classrooms and certainly those of our grandparents.

Alarmed at the declining health of our youth, who should be bursting with vigor and energy, many of us have become determined to make changes to reverse this downward spiral. Changes we can all enact and follow.

The most logical place to start is in the kitchen. Valuing what we consume not only provides our bodies and minds the nutrients we need to work, play, and live, but it also says, three times a day, “You matter. You are worth preparing good food for and taking care of.”

When we eat in a way that makes us feel good, we are saying:

• Our health matters more than the convenience of a drive-through window.

• Our health matters more than the profits of Big Agriculture, who grow crops in nutrient-depleted soil, use as many chemicals on the food as will increase their profits, refine the food into additive-riddled, highly processed food-like products, and then sell those food-like products to us in packages.

• Our health matters more than our desire to continue our own unhealthy habits, even if unhealthy is all we’ve ever known.

What’s Wrong with Grains?

Of all the food we eat, the least nutrient-dense and most difficult to digest is grains. Most of us grew up with the food pyramid, where grains were supposed to be the base of our diet. How has that gone? With obesity, chronic fatigue syndrome, depression, infertility, digestive troubles, autism spectrum disorders, and more. Something doesn’t add up.

But what, exactly, is the problem with grain? For starters, most of the grain people consume is highly processed, which strips out the naturally occurring vitamins and minerals. Whole grains, on the other hand, have not been processed but are often difficult to digest unless the gut is in tip-top shape and the grains are prepared using traditional methods such as soaking (as with corn soaked in lime), fermenting (as with traditional sourdough bread), or sprouting.

When we’re looking to heal health issues, or even just lose a little weight, going grain-free for a trial period is a great way to kick-start the process and reduce or reverse symptoms.

WHY IS THE GUT SO IMPORTANT?

Our gut isn’t just for removing waste from the body and digesting food so it can be used by the body, it also houses 70 percent of our immune system and contains brain-like tissue that affects our mood and wellbeing.

If the gut is not functioning well, we are unable to do the following:

• Remove waste from metabolic processes

• Detoxify

• Fight infections

• Absorb macro and micronutrients such as protein, fat, vitamins, and minerals we need

• Regulate our mood and more

The gut is home to an ecosystem of gut flora. These beneficial microorganisms reside in our gut and help us digest food, plug holes in our gut’s lining to prevent undigested food particles from getting through the wall and into the bloodstream, and are an active part of our overall immune system.

When the balance of good to bad flora is off, pathogenic bacteria can send chemicals into the bloodstream that make their way to the brain and other parts of the body, causing physical or mood-related symptoms such as brain fog, fatigue, and, even, mood imbalances such as depression or anxiety.

Food particles leaking through the gut wall into the bloodstream, without being digested down to parts the body can use, cause food allergies and other autoimmune responses. The immune system attacks these large particles as something it doesn’t recognize.

Turns out our “gut feeling” deserves more credit than we normally give it. When the gut is in balance, the body is in balance. As Hippocrates said centuries ago, “All disease begins in the gut.”

HOW DOES GOING GRAIN-FREE HELP?

Removing grains and refined sugar from the diet allows the gut to rest and increases the nutrient density of the food we consume because we now focus on vitamin and mineral-rich plants and protein-filled meats, which provide the fuel the body needs to heal and repair.

When we omit grains, starches, and refined sugars and only consume easy-to-digest carbohydrates like those found in fruit and honey, we limit sugar digestion to the top part of the gut, which stops feeding any gut flora imbalance lower in the gut and allows it to re-populate with beneficial microorganisms. To learn more about this healing protocol and how limiting the kinds of carbohydrates we eat can heal the gut and body, check out Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride and Breaking the Vicious Cycle by Elaine Gottschall.

Going without grains and sugars can help everything from digestive issues to chronic pain and autoimmune issues to mental illness. By bringing the gut into balance and providing the body with food that nourishes it and does not cause inflammation, seemingly “incurable” chronic conditions are greatly improved and even eliminated.

My Family’s Story

In 2009, out of concern for my daughter who was showing signs of autism, I put our whole family on a grain-free diet. We originally intended it just for 30 days, though we stuck with it much longer. We still eat this way today because it makes us feel so vibrant and alive.

Within three days of going strictly grain, sugar, and starch free, health issues I didn’t even realize we had were clearing up, and my energy levels were up—but that was just the start.

HEALTH IMPROVEMENTS FOR ALL

Shortly after starting this regimen, my daughter started making eye contact, sleeping better, and engaging with her surroundings more. With every week came behavioral improvements and learning achievements that impressed everyone.

My toddler son was developing typically, but had patches of eczema as a reaction to cow’s milk. After a month on a grain- and gluten-free diet, the eczema was gone, even after we reintroduced yogurt, cheese, and butter.

After I had been on the diet for just a few days, I began feeling more organized and focused—had I spent my whole life with ADD? Is this what “normal” brain function was? The slight brain fog I had attributed to waking up with children for the past three years was gone; I was filled with energy and sleeping better, as well. In addition to this, my life-long recurring sinus infections went away, I lost the last 10 pounds (4.6 kg) of pregnancy weight that had been hanging on, and my skin was clear and soft.

Going grain-free really made me rethink what it meant to feel healthy and question whether the most commonly eaten foods—grains and sugar—were the cause of so many of our modern health problems.

You may have heard of people “going Paleo” or “going grain-free” to lose weight or build muscle, but there is no reason to limit this nutrient-dense, high-quality diet to the adults in the family on a weight training routine—children benefit from this, as well. My family is living proof. And if we can do it, I have no doubt you, and your entire family if you so choose, can benefit from this lifestyle as well.

TALK TO YOUR DOCTOR

Always consult your health care professional before starting a new diet or exercise regimen, especially if you are on prescription medication, have health problems, or are pregnant or breastfeeding. I am not a doctor; this book should not be taken as medical advice.

Getting Started: Grocery Shopping for Your Grain-Free Lifestyle

If you’re not piling your shopping cart with cereal, bread, crackers, soda, white flour, or white sugar, what are you going to put in your shopping cart now?

When you bring in your groceries the first few times after switching over to a grain-free diet, you might be surprised at how little space they actually take up. Meats, veggies, eggs, and nuts/seeds are all compact and nutrient dense, unlike the air-filled and nutrient-void packages of bread, boxes of crackers, and bags of chips.

Cost of groceries is a common concern for people switching to a healthier eating style. We’re going to talk about where and how to prioritize spending while still choosing quality food in the following section, going food group by food group.

First, know that you do not always need to purchase 100 percent organic, local food. I would rather have you purchase some less-than-perfect meat or produce as you need than continue eating sugar, grains, or other inflammatory foods that are making you sick. On the recipes, I do not include such labels (organic, grass-fed, etc.) on the ingredients, instead trusting you to select the best-quality items that work for you and your budget.

Second, try to reframe your thinking to prioritize spending on quality, health-giving food. Families and individuals struggling with a chronic condition often spend hundreds of dollars a month or more on eating out due to low energy and other negative feelings. Pair that with the cost of medications, missed days of work, and more, and the total cost of an unhealthy lifestyle far outweighs the cost of a healthy one in the long run. When we adjust our mindset and spend our money on quality food that makes us feel good instead, we get to enjoy life—not just endure it.

Now, let’s start shopping. (Specific, week-by-week shopping lists for recipes covered in this book are shown here.)

MEAT, POULTRY, AND SEAFOOD

When starting a healing eating protocol like this one, it’s important to find a good quality source of meat. Meat is a quality and easily digestible source of protein. It is eaten often when eating grain-free, and the bones are made into nourishing stock as well.

Grass-fed or pastured/pasture-raised is important, as these meats contain the balance of omega 3 to omega 6 fatty acids that are ideal for healing the body. All of your cell membranes are made of lipids (fats) and by providing healthy fats to your system, your body can repair damaged cells—including a leaky gut—faster.

Fresh fish can be found at the supermarket (or caught on a weekend outing!). When purchasing, look to make sure it is wild-caught and not farmed. We often purchase wild-caught salmon and sardines in cans for convenience; just look for cans that are BPA-free.

Where and What to Buy

Best: Local meat that is sustainably raised is the best option. Getting to know your local farmer not only helps your local economy, but it also helps the environment, as you are not having your beef shipped from afar. When you know your farmer, you know how the animals are treated and what they are fed. Locally caught fresh seafood is always the safest and most nutrient-dense.

Good: Depending on where you live, local, sustainably-raised meat may be difficult to find, too time consuming to purchase regularly, or simply not available. In this case, organic meat from the store is a perfectly good option. When you purchase organic, grass-fed meat from the store, every dollar tells big businesses that you care about organic and want the store to continue to stock organic options. Store-bought, wild-caught fish and seafood is also a good choice, and flash-frozen works when fish is out of season.

In a pinch: “Natural” meat from the grocery store can be purchased when needed. Eating conventional meat from the grocery store, prepared at home, without additives, is still preferable to eating premade convenience food laced with food additives. Canned, wild-caught salmon in BPA-free cans can give needed omega-3 fatty acids in an easy-to-store convenient package.

Watch for: Package labeling can lead to a false sense of security. It’s often likely that your local farmer has not paid extra money for the “organic” certification by the USDA, yet he takes meticulous care of his livestock and lets them truly be free range. An “organic,” “grass-fed,” or “natural” label in the supermarket may be used by a large factory farm that complies with the USDA regulations, but does not produce as high-quality meat as your local farmer. Farmed fish and fish caught in contaminated waters should be avoided. The Marine Stewardship Council website (www.msc.org) has great information on what types of seafood are best/safest.

PRODUCE

Non-starchy vegetables are recommended for a grain-free diet, as starchy ones (potatoes, sweet potatoes, and corn) can feed the pathogenic bacteria you are trying to starve out. Vegetables are a staple when you eat grain-free, so even if you don’t often eat vegetables now, you will soon be easily eating five servings a day.

Fruit is a favorite snack when eating grain-free. It is portable and widely available, making it easy to pick up if you’re hungry when out. Fruit can be eaten raw, cooked into fruit sauce, dehydrated, or cut into fruit salad. Some people do better when they eliminate fruit, but if you seem to tolerate it well, feel free to embrace this treat while on your diet.

Where and What to Buy

Best: Buy local, organic, and fresh. The best vegetables are in season and fresh from the farm. Not only does this give you variety year-round as you are using what is in season, but it also keeps money in your local community. Consider signing up for your local CSA (community-supported agriculture) or visit local pick-your-own farms. Often CSAs will even drop off the box of produce right on your front step and take your payment automatically. This ensures that you always have fresh produce on hand.

Good: Use organic fresh or frozen produce from the store or home-preserved local fruit (canned without added sugar, dried, or frozen). For busy people, the convenience of frozen produce, which has the same nutritional value as fresh, makes it a great choice.

In a Pinch: Conventionally grown produce (not organic) from the store, fresh or frozen, is just fine to use. If you can, however, try to avoid high-pesticide, “Dirty Dozen” produce such as apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas, and potatoes, choosing organic there if you can. Conventional produce least likely to contain pesticide residue (so you can safely buy non-organic) include avocados, sweet corn, pineapples, cabbage, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwis, eggplant, grapefruit, cantaloupe, cauliflower, and sweet potatoes.

Watch for: Unless they are organic and canned only with sea salt, watch for additives in canned vegetables. Watch for added sugar, corn syrup, flavorings, or artificial colors in canned fruit. If you are intensively trying to heal your gut, be sure to avoid starchy vegetables like potatoes, sweet potatoes, and corn.

FATS AND OILS

Animal fats such as lard (rendered from pork) and tallow (rendered from beef) are recommended on a grain-free diet, as long as they are pure without additives or hydrogenated oils. Animal fats are stable at high temperature, which makes them great for cooking.

Coconut oil also has a high smoke point, which means that it stays stable even when heated. Because of this, we use coconut oil most often in our recipes.

Olive oil has a low smoke point, but it contains a different fatty acid profile than animal fats or coconut oil (which is also beneficial). As such, olive oil should be used raw or only lightly heated.

Other vegetable oils can be used for different purposes; see the recommendations and priorities below.

Where and What to Buy

Best: Use animal fats from grass-fed animals, unrefined organic coconut oil, extra virgin olive oil (when used raw). Buy butter made from grass-fed cow milk and ghee made from grass-fed butter.

Good: Any kind of coconut oil, virgin grapeseed oil, sweet almond oil, organic butter, or organic ghee is a good option.

In a Pinch: Any kind of butter or any kind of olive oil can be used.

Watch for: Always avoid hydrogenated oils such as margarine, “spreads,” and shortening.

EGGS

The best quality eggs are often sold from farmhouses, not grocery stores. Go check out any signs along country roads that advertise “farm fresh eggs” and choose eggs from chickens who are busy hunting and in the open air. In the grocery store (what we have to resort to in the wintertime), choose hormone and antibiotic-free eggs, organic if possible.

Where and What to Buy

Best: Buy organic eggs sourced locally, from chickens given lots of fresh air and room to roam and eat bugs and fed organic feed.

Good: Use organic or omega-3 eggs from the store, free-range if possible.

In a Pinch: Conventional eggs from the grocery store will do. Eggs are still a whole food, and if you can only afford or access the least expensive, conventionally raised eggs, they still contain lots of protein and essential fatty acids.

Watch for: Any “pre-cracked” egg product in a carton should be avoided. There are additives, and the eggs are of unknown quality. Also avoid using just the whites—the yolks contain essential fatty acids that are good for the brain, gut, and every cell in your body!

CULTURED DAIRY

When trying to heal the gut, we avoid lactose, which is the sugar found in milk (and is not allowed on the GAPS or SCD diets) and choose cultured dairy if tolerated. The process of culturing dairy into kefir, 24-hour yogurt, or cheese uses up the lactose, thereby making it easier to digest and tolerate.

Where and What to Buy

Best: Buy homemade or locally sourced cheese, kefir, or yogurt made from local raw milk that comes from pastured cows.

Good: Use commercially produced cheese or homemade kefir made from organic or pastured milk.

In a Pinch: Conventional cheese made from industrially raised cows can be used.

Watch for: Avoid yogurt with added sugar or flavorings and instead add in honey or berries to sweeten on your own. Store-bought yogurt that is plain with no sugar added will still have some of the lactose in it, due to the shorter incubation time. Also avoid “lactose-free” milk—even though it is labeled as such it actually still contains lactose; it just also contains the enzyme that some people are missing that helps break down lactose. For our purposes, this is not sufficiently “lactose-free.”

HONEY

Honey is the only sweetener besides fruit that is allowed on a GAPS diet and that we include here. Maple syrup, sugar, corn syrup, and other sweeteners are not allowed because their chemical makeup takes longer for the body to break down, so they aren’t immediately absorbed. Unabsorbed carbohydrates travel down the digestive tract and feed pathogenic bacteria, which is what we are trying to avoid.

Where and What to Buy

Best: Buy raw, local honey. Minimally processed is best to use because you know it is authentic, and it contains pollen from local plants that can help eliminate seasonal allergies.

Good: Look for raw, minimally processed honey from a reputable company such as Tropical Traditions or YS Eco Bee (both available online).

In a Pinch: Conventional honey from the grocery store can be used.

Watch for: Watch for off-brand honey—though illegal, some honeys have been cut with corn syrup in the past.

BEANS

Navy and black beans are both less starchy than other varieties and can be a good source of inexpensive protein for those following a grain-free lifestyle. Recipes in this book that use beans soak them before cooking, which helps eliminate the anti-nutrients in them and makes them easier to digest.

Where and What to Buy

Best: Buy dry beans. Once soaked and rinsed, these beans can be cooked with homemade chicken stock for added nutrition (cooking in water is fine too).

Good: Use organic beans with only sea salt added, in BPA-free cans.

In a Pinch: Conventional canned beans with salt only added, in BPA-free cans, can be used.

Watch for: Canned beans can contain additives. Choose beans after looking at the ingredient list and making sure there are only beans, water, and salt.

COCONUT, NUTS, AND SEEDS

Nuts and seeds (and coconut flour) are how we make baked goods while we are eating grain-free. You can make some awesome sunflower seed crackers and almond flour or coconut flour muffins while avoiding wheat and other grains.

Where and What to Buy

Best: Buy organic nuts, soaked and dehydrated (see Crispy Nuts recipe). This is the most digestible way to prepare nuts and should be done as often as possible. Organic coconut flour is generally more easily tolerated than almond flour, though almond flour produces baked goods that are more similar to wheat-based baked goods.

Good: Use raw, unsalted nuts and seeds and almond flour or other nut flours (note that these flours are commercially produced and organic options can be hard to find—unless you make your own).

In a Pinch: Store-bought roasted and salted nuts are good for snacks while traveling or when you are out longer than expected.

Watch for: Soybean oil in store-bought roasted nuts and peanut butter or other nut butters with hydrogenated oils or sugar added should be avoided.

SEASONINGS AND SALT

Dried herbs, sea salt, and black pepper are welcomed on the diet and make plain food so much more interesting! Simple whole foods with healthy fats and fresh seasonings make delicious meals.

Where and What to Buy

Best: Buy sea salt that looks “dirty” and still contains all the trace minerals from the sea. Real Salt is a good brand. Organic, non-GMO and non-irradiated spices and herbs, or fresh herbs grown locally, are the best for seasonings. To order online, Mountain Rose Herbs has excellent prices on high-quality spices.

Good: Use organic spices and sea salt from the grocery store.

In a Pinch: Conventional spices can be used. As long as your spices are single-ingredient spices and not “rubs” or “blends,” which may contain sugar or other additives, using up what you already have in your cupboard is just fine. I recommend replacing them with higher-quality spices eventually though since the flavor is so much better.

Watch for: Mixes or packets that have “natural flavors” (there is no real way to know exactly what this is), sugar, or other additives should be avoided. When you are doing a healing diet, the last thing you want to do is sabotage your efforts by accidentally ingesting a food additive that doesn’t agree with you!

Recommended Kitchen Equipment

When you start preparing most of your food at home, you will understand the importance of quality kitchen equipment. These are the basics. I recommend buying the highest quality you can afford.

• Baking sheet (stainless steel or stoneware)

• Blender (glass)—I just use a simple blender for smoothies and occasional mixing. I prefer to invest in a higher quality food processor and get a basic blender.

• Dehydrator—The Excalibur 5-tray is big enough for most people; it can be used for fruits and veggies, jerky, and yogurt (quart [950 ml] jars fit in the 5-tray model).

• Food processor—I like Cuisinart or KitchenAid brands, with a 9-cup (2.1 L) or more capacity. This machine gets a workout with grain-free cooking. I use it for shredding veggies, making mayonnaise, blending baked goods, grating cheese, and more.

• Glass storage containers—These are perfect for food on the go.

• Griddle (cast-iron, preferably) to fit over two burners

• Immersion blender—This is great for puréeing soups right in the pot.

• Loaf pan (stoneware or glass)

• Mason jars of all sizes

• Muffin pan (stoneware, preferably)

• Saucepan (stainless steel)

• Skillet (stainless steel)—I like the 10 to 12-inch (25 to 30.5 cm) ones with a glass lid.

• Stock pot (stainless steel)

• Thermos, wide mouth

• Water filter—Chlorine and fluoride filters are helpful too if your basic filter doesn’t include them.

Thirty Days to a Health Reset

When we cut refined sugar and grains from our diet and increase our consumption of high-quality proteins, vegetables, and fruits, our body gets a break from all the junk that creeps into our diet and is fueled instead with clean energy.

This book presents a 30-day plan for kick-starting a grain-free diet and features recipes for breakfast, lunch, and dinner (and sometimes snacks and desserts) for a full 30 days. The plan is geared for a Sunday start (with this first day of the week sometimes including more prep work factored in to save you time in the long run), but you can begin on whatever day works best for you and adjust the meals as needed.

Whether you try the plan for a month, or decide to continue indefinitely, this resource should help you get on your way and (hopefully) stay on your way. A common downfall when unprepared for this new way of eating is becoming discouraged and quitting. The plan presented here prevents this from happening. After completing the 30 days, you can continue using the book as a recipe reference, or just work your way through it each month for a season or two as a way to put your meals on autopilot.

Note that dairy is always optional but included in some recipes to give a little variety for those who tolerate it well and do not wish to give up both grains and dairy all at once. Most recipes were created with a family of four in mind, as I have seen so many families benefit from eating grain-free. You can reduce or increase quantities as needed. Keep in mind that, in many cases, some recipes create leftovers used in future meals.

By going grain-free—even just for 1 week—you’ll see meaningful results right away! Your skin will look as clear as it did when you were a child, your body will lose its puffiness from inflammation, you’ll start to shed that stubborn weight that has been hanging on, and your mind will be clear and focused. I know once you see the changes you’ll be addicted to your new eating pattern and continuing it will come naturally.

BEFORE YOU BEGIN

Pause, take a breath, and give yourself a few minutes to think about food. What fears do you have about changing the way you eat? What are you looking forward to? What are your goals? What do you think will be hard? What do you think will be easy?

Thinking through our thoughts and feeling our feelings about any change in life helps bring us into the present—where we can stop worrying about the future or fixating on the past and just focus on what we need to do today. If it helps you, write down your answers to the preceding questions. Once you know exactly where you are, you are ready to start your 30-day journey eating grain-free.

Welcome to the journey!