Nothing tastes better than a warm, gluten-free brownie with ice-cold coconut milk. I’ve tried so many different brownie mixes, as well as perfecting my own combination of gluten free additions. Finally, I found the perfect combination: cocoa, peanut butter, sea salt and blueberries. Enjoy my recipe!
Stella's Gluten Free Brownies
Stella’s Organic, Gluten Free Brownies
Incredibly delicious, sweet and savory!
Humans are undoubtedly designed to eat animal-based products. Consider the fact that virtually all traditional cultures consume some sort of animal protein and fat, whether it be from fish and other seafood, water and land fowl, land animals, eggs, dairy, reptiles, or even insects. Getting the right amount and balance of proteins is not a problem for anyone following a diet that includes these. But what about those active people who don’t eat meat, fish, or eggs and want to eat minimum soy get good quality protein? What are the best sources of protein for vegetarians? Quite frankly, it is hard for a vegetarian to get the full spectrum of amino acid building blocks that are essential to the human body, but it is by all means possible.
How to get protein as a vegetarian
This topic is addressed by Matt Frazie of The No Meat Athlete. The Paleo Diet, as you know, is based on the principles of what we are “designed to eat.” As such, it includes copious amounts of the animal-based products that vegans cannot eat. Frazie shows no hesitation in pointing out that it is simply impossible to follow the Paleo Diet as a vegetarian since every major vegetarian source of protein, including soy, beans, and quinoa are not allowed. However, he does point out that there are ways to slightly modify the Paleo diet in order to get those essential amino acids.
1. Eggs. If you are a vegetarian that does not avoid eggs, then by all means eat eggs! They contain all nine essential amino acids as well as three essential fatty acids. You could actually meet all the protein requirements by simply including quality sources of this nutritious food.
2. Grain-like seeds. Grain-like seeds such as quinoa, amaranth, and buckwheat behave more like grains than like nuts which is why most Paleo-style diets do not allow them. They contain mostly carbohydrates as opposed to other seeds such as sunflower seeds which contain mostly fat and protein. However, including these in your diet would definitely get you closer to meeting protein requirements for the day.
3. Hemp. Some Paleo diets do not allow this seed, but it is definitely worth taking a look at. Its amino acid profile rivals that of soy, meat, and even eggs making it one of the most valuable vegetarian foods high in protein. It also contains good amounts of essential fatty acids as well as calcium, iron, magnesium, phosphorus, zinc, copper, and manganese. They are also gluten-free.
4. Soaked or sprouted beans and legumes. The major issue with beans and legumes is that they contain certain enzyme-inhibitors and anti-nutrients that make them quite hard to digest–even after cooking. However, soaked and sprouted beans and legumes are much more digestible and can be a valuable source of protein for vegetarians.
5. Vegetarian protein powders. One potentially valuable source of protein that Frazie overlooks is whey. Mark Sission of Mark’s Daily Apple attests to the benefits of whey protein powder while on a Paleo diet. Although he highly recommends a diet containing meat and fish, he points out that good quality whey protein supplements contain a very large spectrum of amino acids that would greatly benefit any vegetarian. My favorite source of whey is whey concentrate, and favorite product is Jarrow Formulas Whey Protein Unflavored.
Yours in Health,
W8less Nutrition
Los Anglels
You may have been hearing about gluten sensitivity in the media a lot lately, but what does being intolerant to gluten really mean? And how can you tell if you are being affected by gluten in your diet? First off, “gluten” is a protein found in wheat, barley, rye, and other grains that can trigger a reaction in the immune system and intestines among people with a sensitivity to it. Gluten is typically found in foods like bread and bakery items, pasta, cereal, pizza, fried vegetables, products containing flour, as well as many other processed foods. Experts estimate that 1 in 20 people have some form of gluten sensitivity symptoms, varying among cases.
Inflammatory Reaction to Susceptible Persons Caused by Gluten
When someone if intolerant to gluten, the body thinks that gluten is a foreign invader and creates antibodies to fight it off, attacking the small intestine and generating gastrointestinal problems. Common symptoms that arise in people with sensitivity to gluten present themselves in the form of stomach issues and bowel problems, including gas and bloating, headaches, fatigue, and balance difficulty. Gluten intolerance and losing weight can be closely related because of the inability to properly digest the protein found in gluten.
Although there is no official testing for gluten intolerance and there are no defined symptoms per se, experts recommend that if you think you may be sensitive to gluten that you first receive a blood test for Celiac disease. As for now, there is no treatment for gluten intolerance and following a gluten-free diet is the best you can do to manage your symptoms (List of foods containing gluten can be found here). Luckily there is an increasing availability of gluten-free products on the market these days. Sales of gluten-free products last year were estimated to be $2.6 billion. And with all this attention surrounding gluten sensitivity it might not be too long before a gluten free McDonalds pops up in your neighborhood.
Yours in Health,
Stella Metsovas B.S., CCN
Staff Writer: Michele Wolff
Summary: Bananas are perfect source of Vitamin B6, Vitamin C, Potassium and Fiber. All of these nutrients play major roles in cardiovascular disease prevention (like atherosclerosis), help to alleviate constipation, improving eyesight and building stronger bones.
Calories-195
Fat-9 grams
Carbohydrate-31 grams
Fiber-5.5grams
Cooking time (duration): 15
Diet (other): Low calorie, Reduced fat, Gluten free
Number of servings (yield): 1
Meal type: dessert
Culinary tradition: USA (General)
Copyright © Stella Metsovas / W8less Nutrition.
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