You’ve probably been hearing a lot about gluten lately. It’s a protein found in wheat, which many people have a problem digesting.
Most of the time, the problem is minor. But some people develop Celiac disease, an autoimmune disorder of the small intestine. And if you have Celiac, continuing to eat wheat inflames the small intestine, interfering with nutrient absorption and causing all sorts of awful digestive issues and severe fatigue.
Even if you don’t have Celiac, you can still be sensitive to gluten and experience some of the same symptoms. Often, however, people are unaware that eating wheat is at the root of the problem. Your doctor can check for Celiac with a blood test to see if you have developed antibodies to gluten. But the test isn’t always accurate.
A big part of the issue is America’s “fencerow to fencerow” agricultural philosophy. This has led to genetically enhanced wheat that has ravaged our intestines in ways not experienced by people in other bread-consuming countries such as Italy and France, where wheat is not genetically enhanced.
With the recent surge in gluten-free products hitting the shelves, however, some consumers are taking precautions by cutting down on (or cutting out) wheat from their diets. (Read about my own adventures in going gluten-free here.)
Gluten-free products are currently taking in $6.3 billion in annual sales. But not all of them are good for you. As Dr. William Davis told me, replacing wheat gluten in products with cornstarch, tapioca starch and other fillers is just as bad in some ways because those ingredients raise blood sugar.
Below are a few great alternatives not only to wheat, but to gluten-free products as well. Admittedly, none of these taste like bread -- I’m personally not into “mock” products anyway -- but they are worth adding to your grocery list to test out.
1 . Mochi
This Japanese rice cake comes out of the packaged flattened and hard. But after 10 minutes in the oven at 450 degrees, it puffs and turns moist and tender. Often used as a desert, mochi is sometimes filled with red bean paste or strawberries. It’s also used as an ingredient in some Asian soups, as well as a topping for noodle dishes. I also enjoy cutting up mochi into small pieces and sprinkling over a salad in lieu of croutons. But my favorite way of using mochi is to replace pita and dip it into hummus or a spicy tapenade. The consistency is very close to South Asian breads like poori and roti. My favorite mochi is made by Grainaissance. I like the Original and Super Seed flavors best, although the Cashew-Date flavor is a nice treat as well.
2 . Seaweed sheets
I understand that seaweed seems an odd substitute for bread, but one of my favorite ways to “wrap” up a salad is in Sea Snax seaweed, comprised simply of seaweed, olive oil and sea salt. I just lay out a sheet and spread it with avocado, sprouts and pumpkin seeds, then roll it burrito style to create a delicious and completely healthy snack or light lunch. Try these seaweed wrap recipes.
3 . Dosa Crepes
Crepes made from fermented rice batter and black lentils or chickpeas, dosas are a staple in South Indian cooking. Containing protein while cutting out the gluten, they’re predominantly eaten at breakfast and as street food in India. My favorite dosa spots here in the US are Hampton Chutney in Manhattan and Mayura in Los Angeles. The basic dosa almost always consists of potatoes and onions, but I’m partial to the avocado with fresh tomato, arugula and cheese dosa at Hampton Chutney. Check out these step-by-step instructions for how to make your own dosas.
4 . Collard Greens
Heartier than seaweed, raw collard greens allow you to pack in much more filling while adding more crunch. (You’ll also keep calories and fat way down while pumping up your intake of vitamins K and A). I suggest spreading a thin base of hummus over the leaf. You can top that with a plethora of ingredients, such as tomatoes, cucumber, almonds and a sprinkling of the Middle Eastern spice zatar. You can try other types of greens -- even lettuce (try this romaine wrap recipe). But I prefer the heartiness of collard greens. Sprinkle on a little olive oil and have a napkin close by after the first bite.
What are your favorite gluten-free alternatives?