Archive for Menu Plan

DietPaleoAIPThis month at the Gluten-Free Menu Swap, we’re exploring specific gluten-free diets. So far, this month, we’ve explored the Paleo Diet, the Low FODMAPs Diet, and the Specific Carbohydrate Diet (SCD). This week, I’m trying the Paleo Autoimmune Protocol (AIP) Diet. 

The AIP diet starts with the usual Paleo restrictions (no grains, no dairy, no sugar, no legumes) and adds no nuts, no seeds, no eggs, no sweeteners, no nightshades, no chocolate, no coffee, no vegetable oils, no processed foods, no alcohol, and no NSAIDS. Whoa! That’s a lot of foods to worry about! And no chocolate?!! Ugh. So, why would you want to try this diet?

Well, this diet is specifically for people who have developed autoimmune diseases, and need to remove inflammation in the body, in order to manage their symptoms. However, some people without a diagnosed autoimmune disease like to use this diet as an elimination diet. That is, they remove all the foods that are suspects of causing problems for them. Their body starts to heal after removing the bad stuff. Then, they slowly start reintroducing foods to see how their body reacts. It can be a very effective way of identifying foods that trigger bad responses in your body — inflammation, digestive issues, skin and allergy reactions, etc.

What can you eat on this diet? Think of the basics. Fresh foods.

  • Meats — Try grass-fed, all natural meats for best results.
  • Vegetables — All but nightshades (no tomatoes, potatoes, peppers, eggplant, and any spices from seeds and chilis) are allowed.
  • Fruits — All fruits are allowed, but don’t consume too much.
  • Oil/Fats — Avoid vegetable oils. Instead use olive oil, avocado, bacon fat, coconut oil, and possibly ghee.
  • Sweeteners — Use only small amounts of honey and maple syrup.
  • Herbal and Green Teas
  • Herbs — Fresh is best, and avoid the seeds.

It may seem pretty restrictive, but if you are dealing with some serious symptoms, you might just be willing to take the plunge. A week is not really long enough to try any diet for health reasons. Some people may start to see results in a couple weeks. But, if your body is in need of long term healing, it may take months. If you’re thinking about trying it for an extended period of time (6 – 24 months), it’s best to consult with your doctor.

I have trouble lasting for more than a couple weeks on the regular Paleo diet. I’m always sooo hungry! I just can’t seem to get enough calories. But, I have suspected that I have issues with nightshade vegetables, so I thought I’d give it a try. I wasn’t sure I could even come up with a menu. But, I think I’ve got a plan for this week that will work. And, since I cheated so badly on last week’s SCD menu plan, I’m ready to cut back on the starchy carbs again.

For more information on AIP and recipe ideas, check these resources:

  • AIP Lifestyle: Jessica Flanigan, a clinical nutritionist shares information, recipes, and tips for living a paleo lifestyle to manage autoimmune diseases.
  • Alt-ternative Autoimmune: I love how Angie describes Paleo as a template for creating a diet and lifestyle that works for you.
  • Autoimmune Paleo: Great print-out guides to help plan your meals, or take to the grocery store with you when shopping. Good source for recipes, too.
  • PaleoNonPaleo: a great interview and FAQs with Paleo Mom.
  • Paleo Mom Recipes: Look for recipes that indicate they are Autoimmune Protocol (AIP) -friendly. Also helpful, is a list of spices allowed on the AIP diet.
  • Paleo AIP Recipe Roundtables at Phoenix Helix
  • 30 AIP Paleo Breakfast Ideas at Salixisme
  • Practical Paleo is more than a cookbook! It explains, in detail, about digestion, leaky gut, blood sugar regulation, etc. It also provides 30-day meal plans for specific health issues —  including Autoimmune, Blood Sugar Regulation, Thyroid Health, MS, Fibromyalgia, Athletic Performance, Squeaky Clean Paleo, and more! It contains tear-out guides for Paleo foods (including foods marked for nightshades and FODMAPs), Sweeteners, and Gluten. And, it’s full of recipes, too! Each recipe is marked for nuts, eggs, nightshades, and FODMAPs. Very useful, with lots of great recipes, and ideas. You’ll find more of her recipes at Balanced Bites.

Some Paleo AIP Recipes I Need to Try:

Don’t forget to check below our menu for more gluten-free menus, meals, and ideas for Paleo AIP meals.

Celiac Family’s Menu This Week:

Simple Asparagus

Simple Asparagus

Easy Garlic Shrimp

Easy Garlic Shrimp

Salmon with Dill

Salmon with Dill

Monday –  Bacon-wrapped Chicken Tenders, Roasted Cauliflower, Asparagus (no parmesan)

Tuesday – Easy Garlic Shrimp (olive oil, no butter), Spaghetti Squash instead of noodles

Wednesday – Chicken Lettuce Wraps, Avocado, Cilantro

Thursday – Beef and Broccoli Stir-Fry, Ginger Garlic Cauliflower Rice

Friday – Grilled Pork Chops, Roasted Winter Squash, Spinach and Bacon Sauté

Saturday –Salmon with Lemon and Dill, Cauliflower Rice, Garlic & Dill Zucchini

Sunday – leftovers

Gluten Free Menu Swap Roundup

Mom’s Plans: Gluten-Free, Dairy-Free
Melissa is staying on budget and has lots of fresh vegetables in her menu this week. She’ll be eating Roasted Chicken with a Zucchini and Tomato Bake, Cabbage Beef Casserole, Chicken Stuffed Carnival Squash, and Tuna Noodle Casserole. She also has a couple slow-cooker meals planned: Italian Chicken with Pasta and Goulash with Spaghetti Squash. Check out her full menu for GF/DF Breakfast and Lunch ideas, too!

The Girl Who Couldn’t Eat Anything: eating without Gluten, Dairy, Peanuts, Oats, or Meat
Elisabeth has trouble following the AIP diet because of her own problems eating meat. But, she already has identified the foods that cause her problems, and there are plenty for her to avoid! And yet, she always manages to have an interesting and tasty menu. This week it includes Enchilada Bowl, Veggie Sandwich, Tomato Basil Rigatoni, Jerk Chickpeas, Curried Chickpea Wraps, BBQ Bean Stew, and Black Bean and Salsa Soup. She also includes her breakfast and lunch plans in her weekly menu, so check it all out.

Check back later to see who else may be sharing their gluten-free menus, recipe links, and ideas for Paleo AIP meals.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • Join us next week for sharing gluten-free menus and recipes with Cauliflower.
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme.

Need more menu ideas?

  • smallbuttonLaura at OrgJunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.
Categories : Menu Plan
Comments (6)

DietSCDThis month at the Gluten-Free Menu Swap, we’re exploring specific gluten-free diets. So far, this month, we’ve explored the Paleo Diet and the Low FODMAPs Diet. This week, I’m trying the Specific Carbohydrate Diet (SCD). 

The SCD diet was created to help patients with Celiac Disease, Crohn’s Disease, Diverticulitis, Cystic Fibrosis, and other digestive disorders. The diet removes foods that are difficult for many people to digest, like grains, lactose, sugar, and some beans and vegetables. Removing these foods is intended to help reduce intestinal inflammation, get the bacterial levels balanced and stabilized, and promote healing of the gut.

What you can eat on this diet: meat, nuts and seeds, dairy with no lactose, fruits, and selected beans and vegetables. For a detailed, alphabetical list of foods that are legal and illegal, check out Breaking the Vicious Cycle website. You can print a categorized list of Foods Allowed and Foods to Avoid on the SCD diet at Health Through Diet.

I had to print the list, so I could keep track of the vegetables I can eat on the diet. Unlike the FODMAPs diet, you can eat onion and garlic. (My husband will be happy about that!) You can also eat Asparagus, Broccoli, Brussels Sprouts, Cauliflower, Kale, Peas, Pumpkin, Squash, Tomatoes, Zucchini, and more. Vegetables you can’t eat include: Canned Vegetables, Cucumbers, Jicama, Okra, Potatoes, and Yams.

For breakfast this week, I’ll be eating Eggs and Veggies, Elana’s Cinnamon Bun Muffins made with honey, and Fruit Smoothies. For lunches, I’ll be eating dinner leftovers, chicken lettuce wraps, and salads.

For more information on SCD and recipe ideas, check these resources:

Don’t forget to check below our menu for more gluten-free menus, meals, and ideas for SCD meals.

Celiac Family’s Menu This Week:

Slow-Cooked Pulled Pork

Slow-Cooked Pulled Pork

Salmon w/Balsamic Glaze

Salmon w/Balsamic Glaze

Rainbow Veggie and Fruit Salad

Rainbow Veggie/Fruit Salad

Monday –  Slow-Cooked Pulled Pork (no bun), Roasted Broccoli, Acorn Squash

Tuesday – Beef Stew with Carrots and Squash instead of potatoes

Wednesday –Baked Salmon with a Balsamic Glaze, Asparagus

Thursday – Hamburger (no bun), Zucchini Fries, and Rainbow Apple Salad

Friday – Eating Out

Saturday – Chicken Wings, Orange Spiced Carrots, Roasted Cauliflower

Sunday – leftovers

Gluten Free Menu Swap Roundup

Mom’s Plans: Gluten-Free, Dairy-Free
Melissa is using her slow-cooker this week for Roasted Whole Chicken, Beef Stew with Potatoes Carrots and Peas, and Turkey and Veggie Soup. She’s also happy to have some freezer meals on hand!  Vegetable Bolognese with EggplantCabbage Beef Casserole, and Moroccan Ground Beef with Zucchini and Tomatoes round out her dinner menu this week.

The Girl Who Couldn’t Eat Anything: eating without Gluten, Dairy, Peanuts, Oats, or Meat
This month, Elisabeth is trying a meal planning service that provides menus for gluten-free, vegan, and soy-free meals. This week, however, she’s using up leftovers to fill her menu. She’ll be enjoying Indonesian Stir Fry, Chickpea Noodle Soup, Italian Noodle Bowl, Triple Green Quesadillas, Black Bean Tortas, Pizza and salad.

Check back later to see who else may be sharing their gluten-free menus, recipe links, and ideas for SCD meals.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • Join us next week for sharing gluten-free menus and gluten-free foods that work for a Paleo Autoimmune Diet.
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme.

Need more menu ideas?

  • smallbuttonLaura at OrgJunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.
Categories : Menu Plan
Comments (4)

DietFodmapsThis month at the Gluten-Free Menu Swap, we’re exploring specific gluten-free diets. Last week we shared ideas for a Paleo Diet. This week, I’m trying the FODMAPs diet. 

The FODMAPs diet has been reported to help reduce symptoms of IBS, or irritable bowel syndrome, and other gastrointestinal problems. So, if  you are on a gluten-free diet, but still experience frequent problems with bloating, constipation, cramping, diarrhea, etc., you may want to consider looking at the FODMAPs diet. FODMAPs is an acronym for Fermentable Oligo- Di- Monosaccharides And Polyols. The diet focuses on eating a diet LOW in those types of foods. It avoids carbohydrates high in fructose, lactose, fructans, galactans, and polyols.

The goal of the FODMAPs diet is to keep your intake of FODMAPs low, but you do not have to eliminate them completely. It is similar to the Paleo diet because it avoids wheat and gluten, legumes, and sweeteners. Unlike the Paleo diet, the FODMAPs diet allows grains like rice and corn, and dairy foods that are low in lactose.

I was surprised that the FODMAPs diet also restricts onion and garlic. I love onion and garlic! But, maybe I’ve been loving it too much. :) You’ll find a good list of foods to eat, and those to avoid on this diet at the Stanford Health Care and at the IBS Group websites. I also like this post of the 8 Signs of FODMAP Intolerance.

For breakfast this week, I’ll be eating oatmeal, eggs, and Chocolate Chip Banana Muffins. For lunches, I’ll be eating chicken rice soup, baked potatoes, and chicken lettuce wraps.

Don’t forget to check below our menu for more gluten-free menus, meals, and ideas for low FODMAPs meals.

Celiac Family’s Menu This Week:

Baked Chicken Nuggets

Baked Chicken Nuggets

Flank Steak

Flank Steak

Red Potato & Green Bean Salad

Red Potato/Green Bean Salad

Monday –  Baked Chicken, Roasted Spaghetti Squash with Broccoli

Tuesday – Spaghetti and Meatballs, tossed green salad

Wednesday – Chicken Nuggets, Potato Chips, Carrots

Thursday – Flank Steak, sautéed spinach, Red Potato and Green Bean Salad

Friday – GF Waffles with a Tropical Fruit Salad (no mango, no dressing)

Saturday – leftovers

Sunday – GF Pizza, Spinach Salad

Gluten Free Menu Swap Roundup

Gluten Free Always Blog: Gluten-Free
Melissa has some great meals planned for the week. She starts with Spaghetti, Pot Roast, and Caribbean Roast Chicken. Beefy Noodles, Coconut Curry Chicken, Beefy Short Ribs, and Chicken Pot Pie finish out the meals for the week.

Mom’s Plans: Gluten-Free, Dairy-Free
Melissa has a couple meals this week that would work on a low FODMAPs diet: Zucchini Pasta (also Paleo) and Beef Stew (but leave out the peas). She has some other yummy meals that could work for the FODMAPs diet if you left out the onion and garlic (ugh!): Sausage, Kale, and Spaghetti Squash BoatsSlow-Cooker Turkey Vegetable Soup, and Weight Watchers 0-Point Vegetable Soup. For more gluten-free meal ideas, check out her full menu this week.

Check back later to see who else may be sharing their gluten-free menus, recipe links, and ideas for Low FODMAPs meals.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • Join us next week for sharing gluten-free menus and gluten-free foods that work for a Specific Carbohydrate Diet (SCD).
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme.

Need more menu ideas?

  • smallbuttonLaura at OrgJunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.
Categories : Menu Plan
Comments (7)

Diet2015Happy New Year!! Are you making goals and resolutions for 2015? Weight-loss and healthier living often make it onto new year resolutions for a lot of people. After a holiday season of splurging on sweets and excess, I’m definitely putting healthier eating at the top of my list. If I happen to lose a little weight, that will be good, too.

This month at the Gluten-Free Menu Swap, we’re going to explore gluten-free diets that focus on healthy eating and healing your gut. This week, we’ll start with the Paleo Diet. 

The Paleo Diet restricts eating all grains, so no wheat, corn, or rice. You also can’t eat legumes, dairy, or sugar. So, what can you eat? Your diet can include meats, eggs, vegetables, fruits, seeds, and tree nuts. Some people like to further restrict the diet by eliminating high-sugar fruits and vegetables, like pineapple and potatoes. I’m starting easy this week, so I probably won’t be so strict.

So, why Paleo? A paleo diet removes foods from our diet that contain toxins and are more difficult to digest. For you and me, that might mean a happier gut, no bloating, reduced allergy symptoms, clearer skin, better sleep, more energy, clearer thinking, a better mood, and more.

I wanted to start this month with the paleo diet because I know I consumed too much sugar over the holidays, and I needed to reset my body to a healthier state. I know from past experience, that when I was on the Paleo diet, my overall feeling was that I had more energy, felt lighter, and happier.

Unfortunately, I also felt hungry. So I’ll have to have some healthy snacks with protein (maybe Fruit and Nut Bars without the rice cereal) to fill me up and get me through the week. I’m going to be drinking smoothies this week for breakfast. They’ll be mostly fruit, with some almond milk for protein. For lunches, I’ll keep it simple and eat dinner leftovers or eggs with veggies. 

Don’t forget to check below our menu for more gluten-free menus, meals, and ideas for Paleo meals.

Celiac Family’s Menu This Week:

Southwestern Chicken Salad

Southwestern Chicken Salad

Broccoli Mushroom Quinoa

Broccoli Mushroom Quinoa

Red Potato & Green Bean Salad

Red Potato/Green Bean Salad

Monday –  Grilled Chicken, Roasted Spaghetti Squash and Broccoli

Tuesday – Beef Stew with red potatoes and carrots

Wednesday – Southwestern Chicken Salad (minus the corn and beans)

Thursday – Bacon-Wrapped Chicken, Roasted Sweet Potatoes, Spinach

Friday – Hamburger patties, Quinoa with Broccoli and Mushrooms

Saturday – leftovers

Sunday – Baked Ham, Red Potato and Green Bean Salad

Gluten Free Menu Swap Roundup

Mom’s Plans: Gluten-Free, Dairy-Free
Melissa’s menu has a couple recipes that would work for a paleo diet: Slow-Cooker Pumpkin Chili (leave out the dairy) and Eggplant and Tomato Stew. Also on her menu this week is Iranian Kebob, Chicken Thighs and breaded eggplant, Spaghetti Bolognese, and Chicken Breast with Pasta and Cherry Tomatoes.

Check back later to see who else may be sharing their gluten-free menus, recipe links, and ideas for Paleo meals.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • Join us next week for sharing gluten-free menus and gluten-free foods that work for a Low FODMAPs Diet.
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme.

Need more menu ideas?

  • smallbuttonLaura at OrgJunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.
Categories : Menu Plan
Comments (5)

SeasonalCloves2014 is coming to an end, and so is our Seasonal Scents themes for the month. The final theme for the week, month, and year is Cloves.

I’ve read that cloves have been used as a pain reliever, a digestion aid, an anti-oxidant, and an anti-inflammatory.  But I just use it to enhance recipes. :) I like how cloves adds an additional layer of flavor and scent to a recipe. It is often used with other spices, like cinnamon, ginger, allspice, nutmeg, etc. It doesn’t take a lot of cloves to impact a recipe. In fact, in some recipes, I’ve been known to cut the amount in half.

The only recipe I have on CeliacFamily with ground cloves is White Chicken Chili. But I also use ground cloves when I make Mulled Apple Cider, Mulled Wine, Pumpkin Pie and Ginger Snap Cookies. And who likes making Orange and Clove Pomander Balls/Ornaments to make the house smell so nice during the holidays? :)

Don’t forget to check below our menu for more gluten-free menus, meals, and ideas for including cloves in your meals.

Celiac Family’s Menu This Week:

White Chicken Chili

White Chicken Chili

Easy Garlic Shrimp

Easy Garlic Shrimp

Indian Chicken w/Cinnamon

Indian Chicken

Monday –  White Bean Chicken Chili with rice

Tuesday – Easy Garlic Shrimp Pasta, Sautéed Spinach

New Year’s Eve – Chicken Wings, Potato Skins, Raw Veggie Plate

New Year’s Day – Indian Chicken, Jasmine Rice, Sautéed Zucchini

Friday – Fried Chicken, Mashed Potatoes, Green Beans

Saturday – leftovers

Sunday – Pork Chops, Rice Pilaf, Roasted Broccoli

Gluten Free Menu Swap Roundup

The Girl Who Couldn’t Eat Anything: eating without Gluten, Dairy, Peanuts, Oats, or Meat
Elisabeth says her favorite use of cloves is Molasses Crinkles, but hasn’t found a good gluten-free alternative, yet. She has some yummy warm soups on her menu this week: Creamy Carrot Soup, Portuguese Soup, and Easy Clam Chowder. She’s also planning for Fish Sticks, Spaghetti and Meatballs, Smoothies, and Pizza.

Check back later to see who may be sharing their gluten-free menus, recipe links, and ideas for including cloves in your meals.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • Join us next week for sharing gluten-free menus and gluten-free foods that work for the Paleo Diet.
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme.

Need more menu ideas?

  • smallbuttonLaura at OrgJunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.
Categories : Menu Plan
Comments (2)