Recipe // Stuffed Grape Leaves

stuffed grape leaves with lamb and rice

This is one of the types of recipes I’m always going on about- you know, the type of recipe that isn’t very hard to make, but seems fancy and a little special? I would’t recommend this for a busy weeknight when everyone is starving and about to have a meltdown if they don’t eat something soon, but if you have a bit of extra time this is really quite a simple process, and fun to do!

Ingredients

The Grape Leaves:
You can find grape leaves in a jar, most likely near the olive section of your local grocery store. They come wrapped up on a big roll, sort of like a loose cigar. Take this big roll out, rinse each leaf individually and pat dry, stacking on a small plate to prep them for wrapping.

You will also need 1-2 large lemons.

For the rice part of the Filling:
1 Tbsp Olive Oil
1 garlic clove, minced
Cracked black pepper, to taste
1/2 tsp dried basil
1/2 tsp dried parsley
1 Cup arborio rice
1 Can diced tomatoes
1 Can chicken Stock
2 Bay leaves

For the lamb part:
1 Tbsp Olive Oil
1/2 tsp salt
1/2 large yellow onion, diced
1 clove garlic, minced
1/2 orange bell pepper, diced
1/2 Lb ground lamb
Splash red wine (optional)
3 Tbsp mint leaves, chopped very fine

Preheat the oven to 350. Place an oven-safe dish full of water in the oven as well. This will help to keep the air in the oven moist.

To make the rice:
1. In a large saucepan, heat olive oil over medium heat. Add the garlic clove, the dried parsley, dried basil, and as much pepper as you like. (I always add my spices to the oil, so it gets infused with the flavors).

2. Add the rice to the oil and spices. Stir it around in the hot oil until some of the rice starts to become opaque, like this:

3. Add the tomatoes, bay leaves and the chicken stock, Stir to combine, and cover. Let simmer over medium-low heat, stirring occasionally. If the liquid level seems to be getting too low before the rice is cooked, add more water.

For the Lamb part:

1. In a large pot (this really does need to be pretty large, as the rice will eventually need to go in here as well), Heat olive oil over medium heat. Add salt, onion, bell pepper, and garlic, stirring until the onions and peppers begin to become translucent.

2. Add the ground lamb, and the wine if using, using a wooden spoon or spatula to break it apart as it cooks.

3. When the lamb is almost entirely cooked through, add the mint. Continue to stir.

For the rolls:
When both the rice and the lamb mixture are fully cooked, dump the rice into the lab, and stir it all up. Now you are ready for the fun part!

1. You want to vein-y part of the leaf to be on the inside of the roll, so place you leaf on your surface with this side facing up, like so:

Then, put a little of your filling in the middle.

Roll it up by folding the outer edges inward, and then rolling it way from you, and place it in a casserole dish. Repeat.

As you complete each layer, squeeze lemon juice over the top.

Place in the oven. Watch carefully! The leaves don’t need much cooking, you just want to soften them a bit. This will take about 7 minutes

Serve with additional lemon wedges. These would also be very good with some tzaziki sauce.

Happy eating!

 

Are Oats Gluten-Free? The Oat Dilemma for Celiacs

are oats gluten free?

There still seems to be some confusion swirling around regarding whether or not oats are gluten-free. Hopefully this summary of what I have learned over the years will prove helpful for those of you trying to figure this sometimes confusing world of gluten out!

The short answer:

Oats are gluten-free.  In their natural form, they do not contain the protein that harms people with celiac disease and is present in wheat, barley, and rye.

The long answer….

Oats that are not grown in a dedicated field, and processed in a dedicated facility, cannot at this time be considered gluten-free. Crop rotation (4th grade history, anyone?) is said to have been invented/advocated by the first US president George Washington (although it looks like the ancient Romans, as well as some Asian culture came up with it first. For more details, here is a nice Wikipedia article). In general, this is a very good practice, as it prevents the soil in the fields from being stripped entirely of nutrients, and allows for more plentiful harvests. For those of us who are sensitive to gluten, however, this practice has allowed the dreaded “contamination” to infiltrate almost every single batch of oats grown and harvested, as the fields are often alternated between wheat and oats. There is no way to ensure that a few “volunteer” wheat plants don’t pop up during the oat rotation, and make their way into the harvest, and thus into our stomachs.

As if that weren’t enough, oats are also usually processed in the same plants that wheat (aka flour) is processed in. This means that there is a lovely flour/gluten coating on all of the machinery that makes oats and other grains fit to eat (for the rest of the population, anyway).

All that being said, there are some brands of oat growers/processors that grow their crops in dedicated fields, and process them in a dedicated facility. Bob’s Red Mill and Trader Joe’s, are some examples.

BUT….

There are a very few Celiacs (my little sister included) who are quite allergic to oats, regardless of their gluten status. This is thanks to a protein called Avenin, which in some celiacs mimics the effects of gluten. See this article and this article for some of the super geeky science-y details. I will warn you though, the sample sizes in these studies are quite small, which affects how valid the results of a study are.

So, as you can see, the issue is still a little convoluted. From personal experience, I can tell you that I eat certified gluten-free oats without any problems, as can other Celiacs that I know. My sister, however, cannot, and from my research, I have found that she is not alone.

Gut Healing After Gluten Contamination

I’m feeling mostly better from my gluten run-in the other day, but I still feel a bit off. I’m very fatigued, tired, I’m still having tummy aches, and I just feel kind of unbalanced. Even though I haven’t tried all of these, I thought I would share a few recovery supplements and strategies that I have come across both in my work (I work at a naturopathic clinic and supplement store) and from personal research. If I try any of them and I think they work, I will let you know!

L-Glutamine Powder
This is a powder you can mix with water and drink. I’ve heard it tastes really terrible, but it can be very helpful for some people. From WebMd:
“Glutamine is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine might help gut function, the immune system, and other essential processes in the body, especially in times of stress. It is also important for providing “fuel” (nitrogen and carbon) to many different cells in the body. Glutamine is needed to make other chemicals in the body such as other amino acids and glucose (sugar).”
From what I’ve learned, L-Glutamine can be very helpful in gut healing. People use it for all kinds of intestinal issues, such as chemotherapy recovery and Crohn’s disease. Due to the fact that Celiac’s Disease leads the body to attack its own intestines, this is a key area to heal as soon as possible to help the body recover. I also like that this is an amino acid, meaning it is already present in the body, so it doesn’t mess too much with the body’s systems.

Omega-3 Acids
Omega-3 acids are thought to help with a large array of health problems, from arthritis to allergies to depression. They are also thought to assist in decreasing intestinal inflammation. They can be found in some foods, such as fish, walnuts, and flax seeds. You can also buy fish-oil in the form of gelcaps or liquid. Fish oil supplements are supposed to be better than plant-based omega-3 acid supplements, because they are already in the form that your body uses them in, making them easier for your body to use and absorb. Just make sure that the fish oil you buy is of high quality, and has been tested to make sure there are no heavy metals or other contaminants in them. A therapeutic dose is around one gram of omega-3s a day. To determine how many omega-3s are in your fish oil, look at the nutritional information panel. Near the bottom they will usually list, in milligrams, the amount of EPA and DHA (types of amino acids) in one “serving.”  The total of these numbers is the amount of omega-3s. Aim for 1,000 milligrams, or one gram, taken with a meal.

Probiotics
I mentioned these before, but they bear mentioning again. Tom and Ali from The Whole Life Nutrition Kitchen (nourishingmeals.com) recently wrote a great post about making lacto-fermented vegetables, which are a cheap and easy way to get both probiotics and vegetables into the diet. Here is what they had to say about the benefits of probiotics for those who suffer from intestinal illnesses:
“Lacto-fermented vegetables provide a viable source of probiotics (at a cost well below most supplements) to heal and maintain a healthy gut. These beneficial microorganisms attach to receptors in our guts that send a signal to the immune system that says everything is okay, no need to overreact to foods and other things entering the gut, let’s keep everything calm. If you are dealing with multiple allergies, chances are your gut is out of balance and is in need of a daily dose of beneficial microorganisms.”
Not to mention they are tasty!

Gelatin
Hear (read) me out! I’m not talking about the gross processed stuff we try not to think about when we eat Jello, I’m talking about the nutrient found in chicken bones and marrow that are great for the joints and the gut. This is fairly simple to get into your diet, just make chicken stock with chicken bones (if you are feeling really adventurous and have access to them, you can use chicken heads and feet, too). Chicken stock already feels like such a healing food, and gelatin is just one more reason to drink it when I’m feeling unwell!

Nothing too fancy here. Just a few natural ways to aid the body in returning to normal. Note: I am not a health professional! This information is not intended to treat or diagnose any illness, and is merely information I have gleaned and hope can be of assistance to you!

This picture doesn't really have anything to do with anything. But look! A bunny!

What do you do to help heal your body and return it to its natural balance?

 

Tips for Dealing with Gluten Contamination

Well, it happened. The other day I was “contaminated” with gluten. The past few days have been pretty uncomfortable. Everyone reacts differently to gluten contamination once they’ve eliminated it, but my main symptoms are stomach cramps, brain fog, melancholy, and a lot of… bathroom tips. Delightful, no?

Here are some of the things I’ve found that help, either through researching or personal trial and error:

1. Sleep. This one is almost not a choice. All my body wants to do when I am sick like this is rest and rest. I find that letting this actually happen, instead of fighting it, speeds my recovery.

2. Give your stomach a rest. I think it’s ok to take a little break from food to give my stomach and intestines a chance to recover, instead of dealing with an onslaught of new substances when they are already kind of freaking out. When I do add foods, I start super slow, sipping something like gatorade or pedialite and then eating something simple like cereal.

3. Use diaper cream. Ok, this one is super embarrassing, but I am sacrificing my dignity for the sake of others! This stuff is seriously a miracle after one bathroom trip too many. Find some with Zinc Oxide in it, like Balmex.

4. Rebuild intestinal flora. In the next few days, I will be sure to eat a lot of yogurt and drink a lot of Kombucha to restore the natural balance of the healthy bacteria in my intestines that were “flushed out.” For an extra intestinal flora boost, I’ll take high-quality probiotic supplements (you can find these in health food stores).

I brew this kombucha myself. You can buy it at the store, but you can make it for much less money. Watch out for a post on how I do it!

5. Take Vitamins. I always take a multivitamin, but I feel like they are especially important while I am not absorbing nutrition very well. I’ll most likely supplement with some extra D and B vitamins for energy.

6. Wait. When it comes down to it, I just have to give my body time to heal. It will return to balance on its own, as long as I support its efforts!

Note: I am not a doctor or health professional! These are things that worked for me, and hopefully they work for others.

A Beginning

When I first found out I could no longer eat gluten, I had a pretty tough time. I felt guilty, because I wasn’t dying, I didn’t have a “serious” health condition, and there was a known cure for my ailments. But I still felt kind of sorry for myself. It was hard being the only one of my friends to have Celiac Disease. It was hard explaining to people over and over again what my new restrictions were. It was hard to find food I could eat on campus, and even harder to find food I could eat that was good.

I have learned and grown a lot in the last six years. I only feel sorry for myself sometimes:). I usually see explaining my diet and Celiac Disease as educating the public, and I find more and more good, gluten-free food and recipes all the time. I even have some friends (including a roommate) who also have Celiac!

I hope to use this space to pass on some of the things I’ve learned. Navigating social situations can be one of the hardest parts of having special dietary needs, so hopefully it will help to have some thoughts and ideas in what I like to call one’s “back pocket” for when challenging situations arise.

Join me as I explore, taste test, and try to live my life as gracefully as possible!