Photo by Kevin Lallier.

Gluten sensitivity affects one third of the American population. These are people who have mild to moderate symptoms from eating the proteins found in wheat and other grains. Celiac Disease, the most extreme form of gluten sensitivity, affects 1% of the population. A recent study showed that people who are gluten sensitive and have been properly diagnosed could save 30% in their health care costs. Sadly, 99% of people with this condition are not aware of it. Understanding and treating the root cause of disease will save money in frequent trips to the doctor and unnecessary medications. It will also set you on a path to wellness.

You don’t have to have full-blown Celiac’s to have major health consequences from eating gluten. Last year, a large study showed increased death due to heart disease and cancers in people with gluten sensitivity. The numbers are shocking. For people with gluten sensitivity the risk of death was increased by 35%. For Celiacs and people with active inflammation in the gut the risk jumps to 72%. How can eating a seemingly wholesome food cause so much disease? To understand this, we need to understand how the digestive system interacts with the immune system:

Gut physiology
The intestines are where things are permitted into the bloodstream. Food, broken down into its nutrients is absorbed from the tube into the blood. This is a dangerous proposition. There could be bacteria or parasites or poisons in the things we eat. The immune system has outposts along this border and monitors the particles that are absorbed and mounts an immune response when dangerous substances are detected.

When activated, the immune system fights infections. Sometimes, an activated immune system will respond to food as if it’s a dangerous invader. Your genetics make you more or less vulnerable to certain food sensitivities. Genetics alone don’t determine whether or not you’ll be sensitive to gluten or other foods. There is often a triggering set of circumstances like an infection or nutrient deficiency that sets the immune system in motion.

Leaky gut
In the process of responding to dangerous bacteria, viruses, parasites or yeast, the immune response can destroy healthy tissue. The lining of the intestines will become red and inflamed and the barrier function is lost. Larger and larger particles are allowed into the bloodstream. Waste material can enter the bloodstream and cause symptoms all over the body: headaches, skin rashes, joint pain.

Triggering other food sensitivities
Over time, the constant activated immune response and leaky gut can cause new food sensitivities. I’ve seen it many times where people avoid what they know they’re reacting to, feel better for a short time, then start reacting to all the new foods they’re eating and their diet gets more and more restricted and the overall heath takes a downward spiral. Unless the barrier function in the digestive system is intact, healing cannot take place.

Some problems and sensitivities can resolve with the removal of the main food offender and time. For most people, though, the cause of digestive disease has not been identified and treated and they will need more thorough investigation and advanced healing protocols. It’s important to have support and an expert to help guide this process. The specifics need to be tailored to the individual.

Addressing the root cause of disease
Diseases caused by gluten sensitivity are completely curable. Some diseases like anemia and osteoporosis are obviously related to malabsorption. Some diseases like Lupus and Multiple Sclerosis involve a complex interplay of the immune system. Others involve an even more complex cascade of hormones and neurotransmitters. Gluten sensitivity is a condition that can affect any system in the body. Instead of managing and treating various conditions individually, directing efforts and resources to the root cause of the problem can allow for optimal wellness.

Safe foods:

• Buckwheat
• Rice
• Corn
• Quinoa
• Millet
• Amaranth
• Potatoes
• Gluten-free oats
• Garbanzo flour
• Tapioca
• Teff

Author and resident gluten-free living expert Dr. Misty White is in private practice in Milwaukie, Oregon at Northwest Natural Medicine. She is also an adjunct clinical faculty member, training the physicians of the future at the National College of Natural Medicine.

This is me enjoying a coconut oil massage in Boracay, Philippines.

I was born and raised in the tropics and whenever I think of home, I think about coconut oil. Never a beach trip goes by without my friends and I getting hour long coconut oil massages from the island massage therapists. The smell and texture of coconut oil gliding against your skin is very different from regular massage oils. It’s organic, light and absolutely soothing.

Coconut oil has been around for generations and has been used by millions as a staple in their diet–it’s a great source of fat, does not burn easily and very resistant to rancidity.

But isn’t coconut oil bad for your health? There had been bad publicity about the high saturated fat content of coconut oil, but research shows that the structural make-up of coconut oil in terms of fatty acids is actually very unique and not unhealthy at all. The fat composition of coconut oil is made up of Medium Chain Fatty Acids (MCFA), which make this particular oil behave differently once it has reached the digestive tract: because its particles are considerably smaller in size, it is easily digestible and does not require too much energy to get absorbed, thus putting on less strain in our digestive system. Dr. Nishant also wrote about it in The Skinny on Coconut Fat.

Are you vegan or lactose intolerant? Coconut oil is a great substitute for dairy additives to snacks. For instance, you can toss your homemade popcorn with coconut oil instead of butter. Sounds weird? Bet you didn’t know that coconut oil is actually used in movie theater popcorn here in the US, which gives it its distinct flavor!

Fountain of youth. Coconut oil is loaded with antioxidants and can be a great addition to your beauty regimen. Aside from its moisturizing quality, coconut oil is also composed of Vitamin E, which is a popular ingredient used in many beauty products that help prevent premature aging. My personal favorite coconut oil beauty regimen is rubbing a few drops of it on my nails, which is my organic version of what I learned from my grandmother who would break open Vitamin E capsules and rub the liquid onto her fingers for healthier nails and softer fingers.

Health boost. Coconut oil is composed of lauric acid, which researchers were very excited to introduce as a powerful immune booster. With its antimicrobial properties, coconut oil is a great shield from bacterial and viral infections.

Sit back, relax and enjoy the summer. Coconut oil is a great organic stress reliever. It’s soothing quality makes it a very popular massage oil. It is also extremely gentle even to the most sensitive skin, so don’t be afraid to rub a few drops of it against your temples to cure mental fatigue. It smells great, too!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by author.

I like to go against the culinary grain (pun intended!) but I have to agree with the higher-ups in the foodie syndicate who deem quinoa one of the Top 10 Things you should be eating right now (it’s pronounced KEE-new-ah or KEEN-wah).

The ancient harvest native to South America is a seed and not a grain. Technically it’s a pseudocereal, or broadleaf plant (meaning non-grass) that is used in much the same way as cereals. Other seeds-not-grains include buckwheat and amaranth.

When designing menus with my catering clients, I often suggest a flavorful quinoa side dish to accompany the meat entree and vegetables. This suggestion is generally met with confused expressions, wrinkling of noses in distaste, and assertions that “mashed potatoes or rice will be just fine, thank you very much.” But, with a little prodding, and especially once they taste it, the ‘hip’ newcomer quinoa often becomes a front runner. This makes me happy, here’s why:

• It’s delicious! Quinoa has a really satisfying texture (satisfyingly chewy, crunchy and fluffy all at the same time, like al dente pasta). Its great earthy flavor is slightly nutty and a touch bitter and easily takes on the flavors of herbs, spices, stocks or sauces that you might pair it with.
• It’s really good for you. Quinoa’s protein content is very high, with a rarely found complete spectrum of essential amino acids making it great for vegan and vegetarian diets. It’s rich in dietary fiber and is very filling though not in the heavy, bloated way, more in a “I just ate something fairly complex that my body will enjoy for a while before I feel hungry again” kind of way.
• Great news for those of you with wheat sensitivities: quinoa is a gluten free food.
• Lastly, and to many most importantly, it is quick and easy to prepare.

You don’t need to be a mathematician for these formulas: 1 cup dry quinoa yields 3 cups cooked. I follow a simple 2:1 ratio for cooking (2 parts liquid to 1 part quinoa).

Bring quinoa and liquids to a boil together, reduce to simmer and cover for 15 minutes or until liquids are absorbed. Remove from stove and let sit for 5 minute with the lid on before fluffing with a fork and it’s ready to go! Try a chilled quinoa salad with chopped pecans, orange zest, green onions and light vinaigrette as a healthy alternative to traditional pasta salad. Tip: I suggest using liquids other than water to cook quinoa in to enhance the flavor. Chicken or veggie broth are great or try a bit of coconut milk and red curry seasoning blend for Thai inspired side dish, or even pineapple juice and dash of soy are coupled together in this dish:

Polynesian Quinoa Stir-Fry

Quinoa

• 1 cup quinoa
• 1 cup pineapple juice
• 1 cup water
• ¼ teaspoon soy sauce (NOTE: soy sauce is not always gluten free, may want to substitute tamari or carefully read labels)

Stir fry

• 4 ounces unsalted cashews
• 3 Tablespoons peanut oil
• 2 thinly sliced scallions
• 2 minced garlic cloves
• 1 minced hot red chili peppers
• 1 Tablespoon grated fresh ginger
• 1 diced red bell pepper
• 1 cup cooked edamame
• ½ cup thinly sliced fresh basil
• 2 Tablespoons chopped fresh mint
• 2 cups cubed pineapple
• 3 Tablespoons soy sauce
• 3 Tablespoons vegetable stock
• 1 Tablespoon mirin

Prepare quinoa ahead of time, up to 2 days prior. Place the cashews in the dry pan and heat over low heat, stirring them, until lightly toasted, about 4 minutes. Remove the cashews from the pan, raise the heat to medium, and add the peanut oil, scallions, and garlic and saute briefly. Add chili pepper and ginger, cook for 2 more minutes, then add bell pepper and edamame. Cook about 4 more minutes and add basil and mint, and then lastly pineapple and quinoa. Combine soy sauce, vegetable stock, and mirin and pour over stir fry.  Top with cashews and enjoy!

Tips

• Substitute a quinoa dish instead of polenta, orzo, or rice pilafs.
• Try blending the 3 colors together for a unique rainbow effect.
• Add sauteed shallots, diced roasted vegetables, oregano, stewed tomatoes, roasted garlic…sky’s the limit!
• Use an empty squat round can (such as tuna) open on both sides to create a pretty stack presentation.
• Bake with quinoa flour (quinoa seeds are also available ground into a flour, and can be blended ½ and ½ with white flour or substituted completely in dishes calling for whole wheat flour).
• Stuff bell peppers, tomatoes or hollowed squash with cooked quinoa and bake until vegetables are tender.

Laura Seery creates memorable events for San Diego's most discerning eaters at Culinary Concepts Catering. A graduate of University of California, San Diego and a self-taught chef, Laura enjoys writing for her blog about all things delicious, nutritious and green.

Photo by author.

Puttanesca is a traditional spicy Italian sauce that’s perfect for cold weather. You might be surprised to see the large quantities of garlic, pepper, and oregano it calls for but don’t be shy! This meal is packed with nutrients like lycopene, vitamin C, and folate. The sauce also happens to be gluten, egg, soy, and cow dairy free.

What you need:

• 1/2 head garlic
• 1/2 white onion
• 1/4 cup kalamata olives
• 1 large bunch asparagus
• 2 large handfuls of green beans
• 1/4 cup capers
• 1 cup marinated artichoke hearts
• 3 Tbs oregano
• 2 Tbs crushed red pepper
• 1 Tbs thyme
• 1 large handful fresh sweet basil
• Olive oil
• 1, 6 oz can organic tomato paste
• 2, 30 oz cans organic peeled tomatoes
• 1/2 cup finely grated romano cheese
• 3-4 cups polenta or 1 lb quinoa pasta
• Salt, to taste

Putting it together:

1. Finely chop garlic and onion; set aside
2. Slice olives, chop asparagus, halve green beans, add capers and artichokes; place in mixing bowl
3. Drizzle olive oil generously over vegetables, sprinkle in herbs except for the basil, toss together and set aside
4. In a large skillet on high heat saute the paste, garlic, and onion in olive oil until lightly browned
5. Immediately add vegetables and begin stirring; continue for next minute on high heat, then reduce to medium
6. Add tomatoes and continue stirring well to simmer for next 5 minutes
7. Reduce heat to low and simmer for next 45 minutes covered
8. Last 15 minutes boil water and cook polenta or quinoa pasta
9. Last 5 minutes add basil
10. Drain pasta and pour the vegetable puttanesca on top. Buon appetito!

Photo by House of Sims.

Thanksgiving is a new holiday for me since we don’t celebrate it back home. My first one was quite an experience–I remember eating too much, feeling lethargic, and having turkey sandwiches for the next couple of weeks.

When you consume too much food, especially if it’s greasy or loaded with processed, simple carbohydrates (like prepacked cakes, pies and chocolates ) you end up feeling drowsy. Enjoy your party and conserve your energy by including the sweet potato in your menu!

The sweet potato is a traditional ingredient in hearty, nourishing Southern cuisine. Nutritionally, it’s very rich in complex carbohydrates, dietary fiber, betacarotene and vitamin C. Compared to other vegetables, it is ranked highest in nutritional value by the Center for Science in the Public Interest in terms of iron and calcium.

Candied sweet potatoes are a popular Thanksgiving dessert, introduced by the indigenous peoples of America when the settlers first arrived. They are normally served with marshmallows and maple syrup, coated with brown sugar. Add a healthy twist by substituting brown sugar with muscovado sugar, its unrefined, natural counterpart. I find that muscovado sugar makes the candied sweet potatoes chewier and fun to munch on! Muscovado sugar is richer in taste compared to refined brown sugar, so you can do away with the marshmallows and maple syrup. Serve for dessert or a sweet side dish that perfectly balances out the saltiness of your Thanksgiving meats.

Baked sweet potato chips are also a great side dish and better substitute for regular potato fries. Heat the oven to 200°F. Use unpeeled sweet potatoes cut in thin discs and arrange them on a baking tray lined with parchment paper. Sprinkle lightly with sea salt and freshly ground black pepper. Bake for 50 minutes, turn chips over, and cook for another 30 to 40 minutes until crisp with the centers still orange. Cool on racks, serve and enjoy!

Mashed sweet potatoes are also a great substitute for regular mashed potatoes. They have a lower glycemic index than regular potatoes, which sustains energy and helps prevent obesity and diabetes.

Happy Thanksgiving!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by rattler97.

Forget the store-bought candies and commercially produced stuff. Satisfy your sweet tooth with these healthy homemade treats this weekend:

Vampire Fudgesicles. Popsicles are great but often filled with artificial coloring, flavoring and poor quality ingredients. Keep it fresh and healthy by using fresh raspberries, strawberries and organic milk or yogurt (if your little tot is lactose intolerant, you can substitute milk with non-dairy milk such as soy or almond milk). Add a dash of healthy sugar substitutes such as orange blossom honey or agave nectar. Then again, you can also skip the sugar if you’re looking to cut back on sweeteners. Blend all these ingredients together and pour into popsicle molds or an ice cube tray. Freeze and enjoy.

Gooey Apple Slices. To make a caramel dip, use Muscovado sugar. It is nutritionally richer than regular sugar and can easily be found in organic and some grocery stores. Boil water, add muscovado sugar, a stick of unsalted butter, a dash of cinnamon powder and a drop of natural vanilla extract. Stir until the sugar is melted and combined with the other ingredients. Slice apples into fun shapes by using Halloween cookie cutters. Stick them on Popsicle sticks to dip into the gooey concoction and enjoy!

Mystery Smoothie. Pumpkins are high in fiber and packed with nutrients such as beta-carotine- a powerful antioxidant. Use organic canned pumpkins for this recipe. Blend with yogurt or milk (depending on your kids’ needs, substitute milk as mentioned in the first recipe), sugar substitutes and ice cubes. Finish with Tapioca pearls. Tapioca can be found in the baking aisle of most grocery stores. It is gluten free and a fun addition to shakes and smoothies. Scoop two tablespoons of tapioca pearls into each glass and pour in your blended mixture. Use a wider straw so the pearls can easily get through once sipped.

Gotta have the candy? Okay, here are some tips to avoid the sugar crashes:

• Exercise. There’s nothing more enjoyable than joining your kids as they roam the streets on Halloween night, right? Take advantage of that exercise and walk with your kids around the neighborhood. Just like any other holiday, Halloween is a great way to spend quality time with your family.

• Ration. Don’t leave those candy-filled pillow cases in their bedroom. Spare your little pumpkins from gobbling up everything in one sitting.

• Eat then treat. The best way to prevent Halloween sugar crashes- not to mention all those unwanted calories- is to regulate sugar cravings by making sure kids eat a healthy meal before hitting the streets.

Happy Halloween folks!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by Jc Westbrook.

Even if you don’t have a gluten intolerance, you might want to avoid the stuff. But gluten is everywhere! In fact, it’s probably behind you right now, hoping you don’t watch the informative video below. But don’t worry, the protein found inside the endosperm (that’s the plant tissue) of grains like wheat, oats, rye, barley, and triticale is no match for Dr. Igor.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by wordridden.

Lentils and rhubarb make an odd couple. But in 2005, a month apart from each other, the San Francisco Chronicle and the New York Times played matchmaker and brought them awkwardly, yet happily together. Here’s a simple lentil recipe, to go with rice. Rhubarb stands in for lemon juice or lime leaves, and adds its signature acidity, which softens out just right with a dollop of yogurt on top.

Spiced lentils with rhubarb (rhubarb dal!)

1 Tablespoon olive oil
1 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 onion, chopped
1 nub ginger, peeled and grated
2 cloves garlic, peeled and grated
1/2 green chili, seeds removed
1 small stalk rhubarb, stringy bits removed, chopped
1 cup green or orange lentils, washed
2 cups water
1 teaspoon salt, plus more to taste
1 handful cilantro, chopped
Greek yogurt, to serve

1. Puree the ginger, garlic, and chili together
2. Heat the oil with the mustard seeds, turmeric, and onion
3. Before the onion starts to color, add the paste and cook on low for 5 minutes, then add the rhubarb and cook until tender. Remove from the heat
4. Meanwhile, boil the lentils until cooked (if you have a pressure cooker, it’ll take half the time)
5. Add the rhubarb mixture to the cooked lentils and season to taste, adding a little water if necessary
6. Top with chopped cilantro and a dollop of Greek yogurt, and serve with rice

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by mwri.

Savory chutneys are easy to make: boil a mixture of vinegar and spices with a little sugar, then add a fruit or vegetable and cook on low heat until it magically turns into chutney (or compote, if you want to sound Frenchier). This rhubarb chutney will go nicely with grilled or smoked meats, roasts, and even cheese. You could add a small handful of some other kind of fruit, maybe dried cherries or raisins, at the same time as the chopped rhubarb. When the chutney’s finished, allow it cool, then keep it in the fridge for up to 2 weeks. Or, put it in a pretty jar and give it to a friend.

Rhubarb ginger chutney (or spicy rhubarb compote)

1 small nub ginger
1/2 red chili (or 1 teaspoon chili powder)
1 small onion
1/2 cup vinegar (apple cider vinegar is good, or white vinegar)
1/2 cup sugar
3 stalks rhubarb, chopped into pretty small pieces
1 teaspoon salt

1.  In a food processor, puree the peeled ginger with the chili powder, and onion. Set aside
2. In a large pot, bring the vinegar and the sugar up to a boil
3. Add the puree, chopped rhubarb, and salt, and cook on low until most of the liquid has evaporated and the rhubarb is tender. Feel free to help it along by adding a little water mid-cooking, if you need to.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by LDHNY.

Risotto isn’t as tricky as it seems; at heart it’s a one-pot meal. Keep the ingredients ready and then add them one by one to the pot. If you find you’ve run out of stock and your rice still isn’t cooked, just use some boiling water. And if you want to include other Spring vegetables, asparagus, fava beans, or peas would work well. Saute them with a little olive oil and then throw them in at the end when you’re seasoning.

Mushroom risotto

1 Tablespoon olive oil
2 cups mushrooms, cleaned, sliced
1 small onion, chopped
2 cloves garlic, chopped
few sprigs thyme, picked
1 cup Arborio or other risotto rice
Splash of dryish white wine
2-3 cups of stock (chicken, vegetable, water if times are tough)
salt and pepper to taste
zest of 1/2 lemon
1 Tablespoon butter
Grated Parmigiano or other aged cheese

1.  Add the oil and the mushrooms to a hot pan and cook until the water the release has mostly evaporated
2. Turn the heat down a little and add the onion, garlic and thyme, and sweat until translucent
3. Add the rice, allow to toast a little, then add the wine
4. When most of the wine has boiled down, add the hot stock a little at a time, stirring until the rice is cooked
5. Season with salt and pepper to taste, add the butter, zest, some cheese, and serve.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by emiline220.

In honor of my favorite gluten free food blog, Elana’s Pantry and being in  Qatar at the moment surrounded by the most tempting freshly baked  flatbreads of all shapes and sizes I thought I’d pay my dues to the protein we  all love to hate – gluten (actually a combination of gliadin and glutenin).  A  complex found in almost all grains, for a nice list of gluetenacious foods  check out celiac sprue association.  If you have ever kneaded dough, it is what makes it progressively stickier and gooier.  The ‘glue’ sticks together and forms a very hard to digest protein matrix (which is where the CO2 bubbles from the yeast fermentation get trapped and the reason the bread rises).  Unfortunately it is also what makes gives traditional bread its wonderful texture.

So proteins and chemistry aside, what’s the deal.  There are several different ways in which gluten can effect us.  At one end of the spectrum is a full out autoimmune condition called Celiac disease.  Here the body will severely react to any gluten found in the digestive system, this reaction causes massive amounts of inflammation which over time will erode away at the digestive lining causing a host of malabsorption problems.  More common than you might think, 3 million Americans are currently diagnosed with Celiac disease, and it often goes undiagnosed for years (fortunately awareness has been steadily growing over the last few years).

At the other end of the spectrum however are those of us who may or may not test positive to a Anti-gliadin antibody test, or tissue transglutanimase (blood tests often used when celiac disease is a suspicion.  For a nice summary check out this article), but who may have a mild sensitivity to gluten which most of the time shows up only after a serious gluten binge (Qatar has many opportunities for these!).

But why! Why do so many people have a problem to such an international food staple?  A few reasons.  Firstly, the grains we eat today are a far cry from the golden grains which fueled the Roman armies.  Even a few generations ago the breads that were eaten resembled nothing of the light, fluffy cotton candy breads we see in supermarkets today.  I had a conversation with my wife’s grandmother a few months ago, a wonderful Armenian lady who grew up in Russia.  She told me how the breads they used to eat were hard, firm beasts of a food.  That chewing through a few mouthfuls would decommission your jaw muscles for a few hours!  The grains today are hybridized beyond botanical recognition and contain several times natures intended gluten load.  Thats the more or less unavoidable reason, unless someone somewhere has a stash of old world Roman grains! (Spelt is actually an example of this, however it still contains gluten and is therefore still a no-no if you have Celiac disease)

Secondly, is the phenomenon loosely called leaky gut syndrome.  When the cells of your intestinal tract are subject to inflammation or cell damage, tiny gaps appear in them.  This allows food particles into the bloodstream.  The body essentially goes on red alert when it encounters anything foreign in the circulation and responds with the cellular equivalent of a World War.  From that moment onwards, the offending particle is blacklisted in the bodies immune memory, and anytime the immune system tracks this food, there are subsequent immune reactions.  A gluten sensitivity as it were.

Common symptoms of the above are joint pain, bloating, gas, constipation, diarrhea, fatigue, headaches, migraines along with probably one of the longest lists of seemingly unrelated symptoms for a condition (as a lot of the symptoms are due to malabsorption and inflammation).

So now what?  There is a lot of naturopathic medical options which can help tame a hyperactive immune system along with nutritional guidelines which can bring our eating habits back to center.  If you live in the United States go to the AANP’s physician finder for a nice referral list.  If you live in the Northwest of the United States anywhere near Portland, Oregon don’t hesitate to make a trip to see Dr. Igor Schwartzman, who specializes in G.I. conditions such as Celiac and gluten sensitivities and was recently featured on Skinny Chef with a great article about naturopathic medical training.

No matter where you live however please check out Elena’s Pantry for a creative, delicious and visually pleasing, food blog on how to cook with gluten free alternatives.  Elena is constantly trying and refining new ideas, and I have personally been using recipes from her blog for over a year now.  If you have Celiac disease it is a lifesaver.  If  you don’t, try and eat gluten free a few days a week, it is much easier than you may think, especially with this resource.  I find myself still using Elena’s Pantry for ideas half way across the world in Doha, Qatar and when I was in Thailand recently.

Go gluten free today and, if you will excuse me after this article, a lamb shawarma sandwich from the guy down the road.  Everything in moderation.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.