Nutrition

30% of Americans are interested in avoiding or eating less gluten (the protein found in wheat, rye and barley) in their diet, whether it is due to celiac disease, food sensitivities or just wanting to lose weight and be healthier. Join us as we ask award-winning chef, author and nutritherapist, Alain Braux about living gluten-free and the challenges gluten-free diets present for chefs.

You are a classically trained French chef that is a nutritherapist. What is nutritherapy?

Nutritherapy is a European term I adopted. It is used mostly in England, Scotland and Ireland. It describes people like me who use food and food only as a healing medium. I do not work with supplements unless they are from food source. Typically, nutritionists work with assorted supplements and herbs. Some of them work with food but very few. “Let food be thy medicine, and thy medicine be thy food” is an old saying I firmly believe in.

Many of your clients and customers are gluten-free. What advice can you give someone who is just starting a gluten-free diet, especially when dining away from home?

Wow! That's a very complex subject. I all depends if you are sensitive or allergic to gluten or have Celiac disease, which is the most violent and painful food allergy one can have. There are the food issues, social issues, and behavioral issues to deal with. We don't have the space to address this issue in a short interview like this. In my book, Living Gluten and Dairy-Free with French Gourmet Food, I discuss all of these issues over 300 pages.

The very short version is once you are sure which kind of gluten sensitivty you have, stay away from gluten as much as possible. Sorry to say but it's everywhere in food. Besides the obvious (bread, breakfast products and cookies), it's hidden in soups, dressings, sauces, some alcohol, beer, and much more. Even in supplements and beauty products. My book offers a long list of hidden sources of gluten. You have to become a food detective and read every label on your packaged food. You also have to learn what to look for. I now, it's a headache but it's the price to pay to stay healthy.

Nowadays, some retail stores are trying to help you by having clearly labeled gluten-free shelves or sections. Although they are not required to label gluten-free foods, some stores will indicate whether their prepared food (soups, salads, and to go items) contain or may contain gluten. Please ask if you are not sure.

Although more and more restaurant are aware of this issue and they try their best to accommodate their sensitive clientele, when it comes down to it, it's all about proper training and enforcing these new rules. Your line cook, prep person or server may not have paid that much attention to them. Keep asking and insist on talking to the chef or manager if you have any doubts. You may even want to carry a card with you that explains your condition clearly like some people with peanut or shellfish allergies do.

According to the National Restaurant Association, gluten-free cuisine is the hottest trend in restaurant menus. What do you think are the challenges for chefs today regarding gluten-free dining?

There are so many but most issues center on education of staff and the risk of gluten contamination.

First, gather the proper knowledge about gluten-free illnesses and how it will affect your customers. A client with Celiac disease can get violently ill by just ingesting a breadcrumb. Despite what some celebrities might want you to believe, gluten allergy is NOT a fad diet. It is a very serious health issue for people affected by it.

Then learn as much as possible about it, hire a consultant if you have to but please, do it right for us people allergic to it. Personally, although I do not suffer from Celiac disease, I am allergic to gluten and within one hour of eating gluten-containing food, skin rashes will develop on my chest, shoulder and back. So, I have to be careful but it is not as dangerous for me as it could be for other more sensitive individuals. Some people may have to be taken to the hospital. It can be that critical.

Next, develop your own gluten-free recipes or hire someone knowledgeable on this issue to make sure it does not affect your clients. Keep a separate gluten-free menu for your special customers. Don't mix and match. It's too confusing for your customers. They want to know you are taking their food challenges seriously, not as an afterthought.

Cross contamination is the hardest part of controlling this issue in your kitchen. Ideally, you will have to have a separate room to bake and prepare your gluten-free dessert. There can't be any amount of flour floating around and contaminating your gluten-free area. If at all possible, there should be a door to separate your GF kitchen from the rest of your kitchen. Some gluten certification programs even ask you to have a separate AC system so there are no chances of flour contamination. Since, in most cases, it's not possible, and to make your life easier, you may want to look at premade gluten-free cakes and desserts. Just make sure to use a clean knife, gloves and serving dishes to cut and handle your GF cake slices.

Additionally, if you fry foods, you must use a separate fryer for GF items and regular flour-coated fries for example. If you bake, never bake a GF cake at the same time as a regular cake. Ideally, you should have a separate oven for your GF cakes or desserts. 

All staff, when making sandwiches, must use fresh gloves, cutting board, and knives to prepare gluten-free food and change them every time you switch from regular food to GF food. Ideally, use color-coded cutting boards to know what's what.

Finally, keep all GF tools and utensils separate from the rest. Do not wash them in the same dish washing machine (sorry! it's that important). Color code all your GF tools and utensils to make sure they are not used with regular tainted foods.

How do you manage the challenges of eating out in restaurants?

As a typical chef will tell you, I rarely go out to eat. When I do for a special occasion, I know exactly which restaurant to go to. There are plenty of online help available to guide you to the right eating establishments. Just Google: gluten free restaurant, Your Town, Your State and it will take you there. Make sure they are certified gluten-free by any of the serious GF certification programs out there. Just because they say they are GF does not mean it's true. Better be safe than sorry.

We are lucky in Austin to be very aware of this issue and besides GF grocery stores and restaurants; we are blessed to have a family-owned pharmacy, People's Rx, that specializes in these concerns. I work for it. We have wellness specialists, naturopath doctors and even a French gluten-free chef. Imagine that!

What is your favorite "go-to" gluten-free recipe when cooking at home?

Again, as a professional chef, I do not do a lot of cooking at home. It's like asking a shoemaker to make more shoes when they go home. When I do, I use very easy and simple cooking methods: broiled, grilled, poached fish or meats; eggs prepared different ways; steamed or wok-sautéed veggies; assorted fresh salads with my own home-made salad dressing (you can find the recipe in my book), a fresh fruit and a square of GF dark chocolate. Typically, I do not eat starches at night but if I were, I would eat rice, beans, quinoa, millet or any other GF grains. If you are Paleo, then no grains at all :-) Just protein, vegetables and fruits. I'll tell you a secret: I don't even have a working oven at home, just a toaster oven. It's enough for me but no baking at home.

Ordering gluten-free bread in restaurants is always challenging. Chef Braux shares a gluten-free dairy-free Buckwheat bread recipe.

Pain Sans Gluten a la Farine de  Sarasin

Gluten-Free Casein-Free Buckwheat Bread

This is a heavy but tasty bread. It will last you a long time. Allow it to cool until room temperature. Slice it while still fresh and freeze in an airtight container or plastic bag. It will stay fresh longer this way. Take one or two slices at a time and toast them just the way you like them and Voila! Fresh bread.

Yield: One 2 lb, 4-oz loaf

Oven Temp: 425F

INGREDIENTS

• 8 oz Water, warm

• 7 oz Almond milk, warm

• 1 Tbsp Agave nectar or favorite sweetener

• 2 tsp Instant dry yeast

• 3 oz Eggs (about one and a half)

• 8 oz Buckwheat flour

• 6 oz Brown rice flour

• 1 tsp Sea salt

• 1.5 tsp Xanthan gum

PROCEDURE

1. Place a measuring cup on top of the scale. Zero it out. Weigh and mix together water, milk, agave nectar, and yeast. Cover and let sit in a warm place for about 15 minutes until the mix foams. Add the beaten eggs. Mix in.

2. Place your mixer's bow on the scale. Zero it out. Weigh the buckwheat, rice flour, salt and xanthan gum.

3. Fit the mixer with the whisk attachment. Start the mixer at low speed.

4. While running, pour the liquids into the flours. The batter should be soft.

Pour into a paper or aluminum-lined 9 x 4 x 4 loaf pan. It should be halfway full.

5. Cover with a clean towel. Place in a warm place. Let the dough rise for about an hour until it rises 50 percent more.

6. Meanwhile preheat your oven at 425F.

7. Bake the bread for about 35 to 40 minutes until it sounds hollow. Let sit for a few minutes in the pan. Take out of the pan and place on a grid to cool to room temperature.

Chef Alain Braux is an award-winning chef (two gold and three silver medals) and nutrition therapy author. Chef Braux has worked in the food industry for more than 40 years. He is a Certified Executive Pastry Chef with the American Culinary Federation and a Certified Master Baker with the Retail Bakers of America. He earned a Bachelor of Science degree in Holistic Nutrition and is also a macrobiotic counselor. Chef Braux currently lives in Austin, Texas, where he is the executive chef and nutrition therapist at Peoples Pharmacy in Austin, TX, as well as running his private practice at A Votre Santé – To Your Health.

Award-winning Health Author of:

"Paleo French Cuisine"

"Healthy French Cuisine for Less Than $10/Day"

"Living Gluten and Dairy-Free with French Gourmet Food"

"How to Lower your Cholesterol with French Gourmet

The role of healthy raw omega oils is paramount if you're pregnant.  Essential fatty acids provide intellectual development for babies, not only after birth, but while still in the womb.  Women need to eat healthy raw oils.

Chronic health conditions, such as asthma, allergies, chronic ear, nose and throat infections, Candida autism, and ADHD, are on the rise with incident rates more than double from 10 years ago.  Today one in four children suffer from chronic childhood health problems.  Recent research has shown that Autism is linked to the environment of the womb.  What is happening in the womb that transcends age, ethnicity, and weight? Many health professionals believe the basis for these conditions are nutritional deficiencies during pregnancy, particularly a lack of Omega oils. Research has shown that most pregnant women are deficient in these fatty acids essential for normal fetal growth and development.

Omega oils are polyunsaturated fatty acids considered essential because we must obtain them from our diet.  They play a vital role in the health of the membrane of every cell in our body and the fat helps protect us from a number of key health threats.  The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments.  Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.

Recently it has been discovered that the Omega-3 fats are necessary for the complete development of the human brain during pregnancy and the first two years of life.  The Omega-3 fat is so essential to a child's development that if a mother and infant are deficient in it, the child's nervous system and immune system may never fully develop, and it can cause a lifetime of unexplained emotional, learning, and immune system disorders.

Omega-3 fats also help balance the negative impact of yet another essential type of fatty acid known as omega-6s.  Found in foods such as eggs, poultry, cereals, vegetable oils, and baked goods, omega-6s are also considered essential.  They support skin health, lower cholesterol, and help make our blood "sticky" so it is able to clot.  But when omega-6s aren't balanced with sufficient amounts of omega-3s, problems can ensue.  We must strive for a ratio of 1:1 to 4:1 (Omega 6: Omega 3). Typical American diets are 12:1.

Compounding the problem is America’s fat-phobia and obsession with low fat diets. For the past three generations (since the advent of refined oils), the vast majority of the population in North America is Omega-3 deficient and this nutritional deficiency may help explain the rise of childhood allergies, colic and skin problems.  The part of the brain that Omega-3 affects is the learning ability, anxiety/depression, and auditory and visual perception. The Omega-3 fats also aid in balancing the autoimmune system.

How much Omega-3 oil should pregnant women eat?

The National Institute of Health recommends 2-4% of total daily calories.  Most of us know that wild salmon and scallops are excellent sources of omega-3s.  But how can vegetarians obtain this essential fatty acid?  One of nature’s richest sources of essential fatty acids is found in raw nuts and seeds. Hail Merry® granola is loaded with Omega 3 raw flax seeds & raw walnuts and is also properly balanced with Omega 6 raw sunflower seeds to keep your womb engine humming.  See more suggestions below.

Top Vegan Food Sources of Omega-3 Oils:

Chia Seeds  2 tablespoons=4.9 grams

Flax Seeds 2 tablespoons= 3.5 grams

Walnuts 1/4 cup= 2.3 grams

Soybeans 1 cup= 1 gram

Winter Squash 1 cup= 0.3 grams

Raw Extra Virgin Olive Oil 1 ounce= .2 grams

Dr. Claudia Pillow discusses the benefits of a gluten-free diet based on eating more fresh raw vegetables, and shares one of her favorite recipes.  Love pesto?  This recipe is for you!

More and more people are interested in eating a more plant based diet, including celiacs and other people living a gluten-free lifestyle. Chronic inflammation is at the root of the interest. Many celiacs, and others with any autoimmune disease, battle low grade chronic inflammation due to a protective immune response of the body to destroy what it perceives as foreign harmful invaders. For celiacs on a gluten-free diet, the inflammation is not in the villi of the small intestine but in other tissues of the body. The foreign harmful invaders that trigger the immune system are diets high in acidic foods (most processed gluten-free foods contain potato, tapioca or corn starch, refined sugars and unhealthy oxidized fats); medications; and stress.  To reduce chronic inflammation in the body it is important to eat alkaline foods- vegetables, fruits, nuts and seeds, basically fresh edible parts of plants. These foods also happen to be the basis of vegan and raw food diets. Summer time makes it easy to EAT MORE PLANTS. You can grow your own, shop at local farmer’s markets or join a local cooperative. Leafy greens and fresh herbs are two anti-inflammatory foods that fit perfect into summer mealtime without much fuss or fanfare but deliver powerhouse nutrition.

One of my favorite summer meals is this raw and vegan Green Pesto Sauce made with both spinach and basil and packed with antioxidants, vitamins, minerals and plenty of phytonutrients, flavonoids that protect against cancer and chronic inflammation. You can whip up a batch in 5 minutes and use in your favorite recipe requiring pesto. Hail Merry® raw sunflower seeds are a delicious replacement for parmesan in traditional pesto recipes and the Chimayo Chili Pecans add a little spice on a hot summer day. See raw, vegan and gluten-free serving suggestions below.

CLEAN-GREEN PESTO SAUCE

• 4 small cloves garlic
• 4 cups firmly packed fresh organic baby spinach, washed well
• 3 cups fresh basil leaves
• 1/4 cup raw organic olive oil
• 1/3 cup Hail Merry® Chimayo Chili Pecans or Lemon Thyme Pecans
• 1/4 cup Hail Merry® Sunflower Seeds- Salt N Pepper
• 1/2 teaspoon sea salt
• 1 teaspoon freshly ground pepper
• ¼-½ cup water

1. Place garlic in food processor and process until minced. Add remaining ingredients except the water and process to fine paste.

2. With the machine running add 1/4 cup of water. Continue to add water by the tablespoon until pesto becomes consistency of a creamy thick sauce. Taste and adjust seasonings. Use immediately or transfer to a glass container and top with a thin coat of olive oil to prevent the top of the pesto from discoloring.

Pesto will keep for 10 days in refrigerator.

Serving Suggestions:

Raw: Drizzle over sliced fresh tomatoes, thinly sliced red onions, thinly sliced zucchini and yellow summer squash, thin rings of orange peppers and chopped olives.

Vegan & Gluten-Free: Toss with your favorite gluten-free pasta, baked spaghetti squash, roasted baby potatoes, or grilled portabella mushrooms.

Are natural foods free of toxins? Do some organic foods contain GMO's? You have a right to know what is in the food you are feeding your family but, food labels are confusing and often misleading.  Read this article by Claudia Pillow, PhD, about the  the difference between "natural", "organic" and Non-GMO?

Many Americans think the term “natural” is fairly similar to “organic, and in fact many think “natural” labels are more meaningful than “organic”.  This thinking is not correct.

What does the label “NATURAL” mean to you?

The term "natural" applies broadly to foods that are minimally processed and free of synthetic preservatives, artificial sweeteners, colors, flavors and other artificial additives, growth hormones, antibiotics, hydrogenated oils, stabilizers, and emulsifiers. Unlike, organically labeled foods, most foods labeled natural are not subject to government controls beyond the regulations and health codes that apply to all foods. Exceptions include meat and poultry. The Food Safety and Inspection Service (FSTS) of the U.S. Department of Agriculture (USDA) requires these to be free of artificial colors, flavors, sweeteners, preservatives and ingredients that do not occur naturally in the food. Natural meat and poultry must be minimally processed in a method that does not functionally alter the raw product.  However, under these guidelines, it includes animals that have received antibiotics and hormones to promote rapid growth. 

“We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.” ~Alfred E. Newman

Outside of the meat counter, the FDA makes no stipulation about the use of the term "natural," leaving manufacturers to abuse it however they see fit. Therefore “natural” cereals may contain Genetically Modified Organism’s (GMOs), high fructose corn syrup, and partially hydrogenated oils. Buyer beware- most consumers believe "natural" implies "absence of pesticides" and "absence of herbicides." Sixty-one percent of Americans believe "natural" implied or suggested the "absence of genetically modified foods." On both scores, they are wrong.

What does the label “ORGANIC” mean to you?

"Organic” refers not only to the food itself, but also to how it was produced. Foods labeled organic must be certified under the National Organic Program (NOP), which took effect October 21, 2002. Despite rigid organic certification procedures, organic certification is about the *process* of growing food, not about the actual resulting food. There is no required testing process for organic ingredients. The NOP regulations prohibit the use of genetically modified organisms, prohibit commingling or contamination during processing and handling, and require preventative practices to avoid contact with GMOs. Organic agricultural products should have minimal if any GMO contaminants; however, organic food products do not have a zero tolerance for the presence of GMO material and remember, there is no required testing process for organic ingredients. 

In addition, the USDA oversight of organic food has been lax since the program was launched in 2002. It can take nearly three years for a manufacturer who illegally uses the term “organic” in their labeling to be noticed, reported, investigated, and forced to amend their label. The oversight of organic manufacturers falls short of assuring standards are met. Once again, buyer beware- shop locally whenever possible and support manufacturers who are dedicated to ingredient integrity.

Currently, there are three “organic” labels classifications:

100% Organic: Must contain 100% organically produced ingredients (excluding water and salt). This is the only label that certifies a completely organic product AND completely GMO-free ingredients.

Certified Organic / USDA Organic / Organic: At least 95% of content is organic by weight (excluding water and salt). The <5% remaining ingredients must consist of substances approved on the USDA’s National List. GMOs are NOT on this list, so these products are also usually GMO-free.

Made with Organic: Up to 70% of the ingredients are organic. These products can NOT carry a “USDA organic” label and are NOT typically GMO-free.

What does Non-GMO mean to you?

GMOs, or “genetically modified organisms,” are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.

Are GMOs safe?
Most developed nations do not consider GMOs to be safe. In nearly 50 countries around the world, including Australia, Japan, and all of the countries in the European Union, there are significant restrictions or outright bans on the production and sale of GMOs.

One of the most common concerns about the prevalence of GMOs in North America is whether they are safe for children and families to be eating. Many of the foods that are most popular with children are at high risk for containing GMOs, such as cereals, snack bars, snack boxes, cookies, processed lunch meats, and crackers. Over 80% of U.S. processed food contains GMOs.

What are the most common GMOs?

The most common GMOs are soy, cotton, canola, corn, sugar beets, Hawaiian papaya, alfalfa, and squash (zucchini  and yellow). Many of these items appear as added ingredients in a large amount of the foods we eat. For instance, your family may not eat tofu or drink soy milk, but soy is most likely present in a large percentage of the packaged foods in your pantry.

GMOs may be hidden in common processed food ingredients such as: Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Flavorings (“natural” and “artificial”), High Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, Yeast Products.

Is there a certification process for GMO-free food?

Yes. When you see the Non-GMO Verified label on a product, it means the producer took the time to go through a certification program similar to the one used to obtain organic certification; only it’s designed to focus on GMO-free processes.

Started initially by retailers, the Non-GMO Project’s Product Verification Program (PVP)‘s core requirements include “traceability, segregation, and testing at critical control points.” Compliant products bear the Non-GMO Project Seal shown above  indicating that the product has been produced in accordance with the best practices of the Non-GMO Project Standard. However, the Non-GMO Project says directly that its label does not guarantee that a product is 100% GMO-free, because contamination is an ever-growing threat.

How Does Contamination Occur?

Contamination can happen any number of natural ways: 1. via cross-pollination between GMO and non-GMO crops; 2. from trace amounts of GMO ingredients found in animal; 3. from seeds traveling by wind or by migratory birds that take root in the soil of an organic farm; and 4. from ingredient suppliers that co-mingle various sources.

So, where does that leave you and your family?

1. Read ingredient labels and look for the Non-GMO Verified logo to ensure your foods are as free from GMO’s as possible.

2. Don’t be afraid to ask the manufacturer about how a product is grown or produced.

3. Just because a product has a lot of certifications, doesn’t mean it is healthy. Fair Trade, Certified Gluten-Free and Certified Vegan do not mean organic or non-GMO.  It may still contain artificial sweeteners and colors, synthetic fillers, trans fats, pesticide residue, and GMO’s.

In the United States, mattresses are required to describe the fabric and filling on a label with the intent to inform the consumer of the hidden contents, or “filling materials” inside bedding & furniture products. The law label was born in the early 1900s to prevent these articles from being further manufactured with contents such as horse hair, corn husks and whatever else a manufacturer could find to use that the consumer would never see, similar to food labeling. Why should we expect anything less in the labeling of our food?

Hail Merry is proud to announce that all snack and dessert products are Non-GMO! Verified!