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Gluten-Free Folks Eating Low-Carb / Low-Glycemic
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27th-Feb-2008 07:10 pm - Lentil cucumber salad
Me in new glasses
Cross posting this to zenu_recipes
So, I cooked up some red lentils today with the intention of using them for dinner but just couldn't figure out what to do. Then some Moroccan party theme thing was on Food Network and I got an idea from my experience working in a Libyan restaurant combined with my love of cucumbers.

1 cup dry lentils
1 medium cucumber, peeled and diced
1/4 sweet onion, diced
1 cup fresh parsley, finely chopped
1 tbsp balsamic vinegar (make sure it says balsamic in the ingredients and not "red wine vinegar" as these are cheap knockoffs, don't taste as good, and may have additives.)
1tbsp olive oil
salt & pepper to taste

Cook lentils per instructions on the package, allow to cool to room temperature (or pop it in the freezer for 10-20 min to chill.
In a bowl, add cucumber, onion and parsley (I was thinking after the fact I could add some preserved lemons to this, but I'll go into the preserved lemon thing at the bottom.) Pour cool lentils in bowl and mix veggies together. Add vinegar, oil, and seasonings to taste. Refrigerate for at least 10 min before serving (it's best chilled).

For Preserved Lemons...

1 or 2 whole lemons with good peels, cleaned and sliced into 1/4" or thinner slices (peel on)
put lemons in sealable container (NO METAL) and cover with 2tbsp olive oil, about 2 tbsp lemon juice, and about 1/4 kosher sea salt. Seal container and toss. Place in the back of your refrigerator.
Pull out and toss once a day. They can be ready immediately although the texture of the rind will get softer the longer it's there. I don't keep mine more than two months.
To use... pull out the amount of slices you think you'll need. Place them in a colander and rinse in cool water until the visible salt is gone.

Is also good with sliced red onion and parsley as its own salad.
25th-Feb-2008 03:25 pm - Gluten Free Tortillas
Hey kids,

I bought a variety of bean flours to experiment with, and I think my first experiment will be with black bean flour tortillas (and possibly some naan).

Every recipe I find says to use a white flour to help bind, so I'm probably going to use white rice flour out of need, though significantly reduced.

Do any of you have tips for making tortillas with bean flours? Any ideas for helping to extend their shelf life past the cool down?


Do any of you have experience baking crackers? Any low carb recipes or ideas?
23rd-Feb-2008 07:52 pm - Good reading? Opinions?
I found these books while looking up quasi-related stuff. I am traditionally against buying dieting books of any kind, but these seemed like less of a fad and more of a 'way of life'.

Have any of you read either of these? Opinions? Worth the $$ to find out?


22nd-Feb-2008 09:46 pm(no subject)
I am an insulin resistant diabetic with celiac at the end of a heavily diet and insulin controlled pregnancy.

I have been relying on foods like corn tortillas, sesame rice cracker, legumes or beans for my carbohydrates. Anything with a fresh sugar in it makes me go hyperglycemic, right now, and of course, no sugar in liquid form allowed. Thankfully, my husband has a huge tea collection for iced tea, so my beverages are always different even if unsweetened.

I have found a few breads that I have a low GI response to. Bob's Red Mill's GF Cinnamon Raisin Bread mix and GF Hearty Whole Grain Bread mix are both great.

I've spent a lot of time experimenting with flour mixtures, attempting to get a good 'whole grain' healthy flour for things like muffins that can be easily eaten on the go, so I'll share those recipes as they turn out.

Happy eating, everyone.
22nd-Feb-2008 10:35 pm - Intro & recipe

My household is almost entirely GF (my husband eats oats). We're also soy-free & peanut-free. I have a host of other food allergies. My husband is hypoglycemic and prone to post prandial drops in blood sugar, so he eats several times a day and consumes no refined sugar, very few refined starches, and very little fruit or fruit juice. He's pretty sensitive, so even agave nectar tends to upset his metabolism.

All of our family meals are fairly low on the GI and other than his oats, we all adhere to my diet.

I'm no longer vegetarian, though I spent over a decade lacto-ovo (and occasionally not even those). A lot of our main dishes are veggie-friendly, though we do cook a lot more meat now.

I'll share one of our stand by side dishes: lentils with quinoa & tomato. It's vegan, GF, soy-free, and really simple.
23rd-Feb-2008 01:35 pm - Newbie
tattoo, poppy
Looks like a good community forming here, hopefully we'll all get some great recipes and advice from it. Well, that's what I'm hoping for anyway!

I'm not allergic to gluten and I'm not coeliac, but I am intolerant to wheat and probably most other gluten grains. I'm intolerant to a bucket-load of other things as well including dairy, garlic, onions and I'm currently off certain things in an attempt to figure out what's good and what's bad - so I'm off bananas, strawberries, tomatoes, and vinegar type/fermented products (i.e no soy sauce), and I'm trying to avoid soy products. And finally, I'm off sugar for awhile. Hooray. That's been so very very hard since I've always loved my sugary foods! I'm hoping that if I set myself a good base I won't feel the need to go back to refined foods, even when I'm "allowed" to (according to my doctor and dietician).

Looking forward to collecting some yummy recipes =)
22nd-Feb-2008 09:44 am - Hi
Greetings new community. I'm in the process of starting the Rosedale diet which is a low-GI, moderate protein, high good fat diet for diabetics. I'm pre-diabetic as well as wheat and soy intolerant. I'm also allergic to all artificial sweeteners. I can eat other gluten grains but I eat a lot of gluten-free items as well. I've been easing into my new diet because I use to eat carbs [although primarily whole grains] three to five times a day. For the last two weeks, I've been trying to just eat grains once a day. I've been more or less sugar free for a good 3 months now. Agave Nectar and Stevia are my friends.

Aside from my intro, I have a shopping tip to share. My diet advocates the usage of fat free dairy products [like plain yogurt, cream cheese, half & half] but be aware - A good 90% of fat-free dairy products contain corn syrup and/or high glycemic content GF starches in lieu of the fat. Read labels very, very carefully.
This recipe is like German Potato Salad without the potatoes. It's darn yummy, especially a day or two later when the veggies have soaked up the vinaigrette.


[ Vegan / Dairy-Free / Pareve / Soy-Free / Gluten-Free ]

2 large heads of cauliflower
2 1/2 cups green beans, cut in thirds
2 Tbsp salt
1/4 cup minced fresh chives
3 Tbsp minced fresh dill
3 Tbsp dijon mustard
3 Tbsp apple cider vinegar
1/2 cup extra-virgin olive oil
1 large shallot, minced
1 tsp agave nectar, sugar or equivalent non-sugar sweetener
1 tsp freshly ground black pepper
Optional: Minced fresh flat-leaf parsley to taste

Combine all ingredients except cauliflower and beans in a large bowl. Wash cauliflower well and cut into 1/2 inch pieces. Cover with water by several inches, and add 2 Tbsp salt. Bring to a boil, then reduce heat to medium-low and simmer until the cauliflower are tender without being mushy. Do not turn heat off, but transfer cauliflower into a colander immediately, and rinse with cold water several times. Allow to cool just until they are warm but can be comfortably handled. Turn the heat up under the pot of water and add green beans. Cook uncovered for just a few minutes, until green beans are tender but still crisp and bright. Remove from water and drain. If you want to retain the brightness of their color, submerge them immediately in ice-water until cooled. Add beans and cauliflower to the large bowl that contains dressing. Toss very gently to combine, stirring from the bottom to coat cauliflower and beans with the dressing. Allow to sit for 20 minutes before serving. Garnish with additional chopped herbs if desired. Serve while still warm, or at room temperature.
22nd-Feb-2008 12:14 am - Welcome!
Welcome to gflowcarb, a community for gluten-free folks who are also watching their sugar-intake and avoiding refined carbohydrates.

If you have any suggestions for the community feel free to let me know.

I have enabled tags, so PLEASE tag your posts appropriately (refer to the list of tags on the left column). People can also go in and add tags to other peoples' posts if they feel like doing so. This should help make it easy to sort by topics. For instance, tag your recipes "recipe" and then tag whether they are protein, vegetable, etc. You can also tag them vegetarian, vegan, etc. Feel free to also tag discussion (non-recipe) posts.

Welcome... Please introduce yourself when you join so we can get to know eachother.
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