Wednesday, June 12, 2013

Baking on the GAPS Diet (+ Carrot Cupcake Recipe)

Once I introduced nuts back into my diet, the baking was on! I just have to make sure I don't eat too many cupcakes or slices of "bread" at once, or I do get a little stomach ache.
Almond and coconut flour are the two I most commonly use in recipes. Coconut flour has a tendency to be a bit dry, and almond flour is said to not be so healthy when baked or heated. I personally like to use some of both. I generally don't measure, but I'd say I usually use half and half or 2:1.  Sometimes, I use some ground hazel nut meal as well. It has a great flavor!
My original grain-free/GAPS baking experiments were often oily and wet in the middle, but still pretty tasty. To avoid the oily, I used less oil and more eggs. To avoid the mushy in the middle, I cook lower and longer. A lot of recipes I was finding on the web had baking powder and/or baking soda in them. I avoided those since I was pretty sure they weren't GAPS friendly. Here's why:
Baking powder=baking soda + cornstarch: This obviously has starch, which is to be avoided on the GAPS diet.
Baking soda: Though GAPS legal, since it is very alkaline, it is not recommended for people with low stomach acid (I think that's me).
I learned all this from a great article on The Well Fed Homestead's site. It seems that both baking powder and soda are best avoided for me. However, in such small amounts, it seems that they can't be that bad? The more you "cheat," the harder/longer it is to heal. Honestly, the recipes are much better with at least baking soda. If I don't have yummy baked goods, I might cheat even harder on something else. I'll have to play it by ear. Who wouldn't want to eat these yummy looking cupcakes?

Here's a recipe I adapted from a couple of people for the carrot cupcakes above:
Cake ingredients (makes 12 cupcakes):
 1.5 cups nut flour (I used a blend of coconut and almond)
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon cardamom
4 eggs
4 tablespoons coconut oil
1/3 cup honey
1.5 cups grated carrots
1/4-1/2 cup raisins (old dry ones are best)
1/2 cup coarsely chopped walnuts

Frosting ingredients:
1/2 cup ghee (or butter. coconut oil would probably work too)
1/4 cup honey

Preheat the oven at 350.
Mix the dry ingredients, in a mixer or with a hand held blender to get coconut flour clumps blended.
Add the carrots.
Melt coconut oil, add honey and mix.
Whisk eggs.
Add liquid ingredients to dry, using mixer or blender if necessary.
Place in cupcake holders (works best without paper holders - use silicon or directly in pan)
Bake about 20 minutes.  

Whip ghee/butter with honey.  Use frosting tools or smooth onto completely cooled cupcakes. 
These cupcakes were amazing! You could barely tell they were grain free, let alone gluten free. I'll have to try them without the baking powder and soda and see what happens. The frosting wasn't enough to cover the entire 12 cupcakes, but, it was so intense, it only needed as much as is shown.

 Lately I'm loving listening to Zola Jesus as I get busy around the house, or am just relaxing. Her music is a lovely blend of eerie and soulful tunes. I like all her albums! 

Wednesday, June 5, 2013

Making it Through the GAPS Introduction Diet

Hello hello! 

It's been a crazy few months - both starting the GAPS diet and applying for a job. Neither of those may sound like that big of a deal but, they were both were incredibly intense! The job was intense because I had a month to work on the application, and it was very bureaucratic and involved preparing many materials. I then spent the next month preparing a lesson presentation and two rounds of interviews! Thank goodness it is over and hopefully I will get the job. Should be hearing soon! 

But you are probably here to read about the GAPS diet. What horrible timing it was that I started the GAPS Introduction Diet at the same time I heard this job was available. The first few weeks of the Introduction Diet, I was completely lethargic. Fortunately, I have a loving boyfriend who cooked and cleaned for me during this time. He basically did as much as he could for me, because I could barely function. I did make it to work everyday but I was miserable and came home and just laid on the couch all night. After three weeks of being miserable and being stuck on stage 2 because the introduction of nuts caused irritation in my gut, I went to see the doctor. What he told me is really helpful! 

My doctor's guide to going through the GAPS Introduction Diet:

Go through the stages, adding foods as you can. If you react to a food, skip that item but keeping progressing. Try adding skipped items until you can tolerate them. The stages of the Introduction Diet are more like a guideline. The important thing is to at least stick to the full GAPS diet, eating lots of broths and other recommended foods. He said I was going through starvation due to being too low carb, and encouraged me to add fruit to my diet and continue to eat lots of squashes. He emphasized that taking probiotics is essential for regulating the digestion. 

Symptoms on the GAPS Intro Diet:

  1. Carb Withdrawls: This is sometimes referred to as the Atkins flu - feeling tired and achy due to an extreme drop in carb intake. Supposedly, it takes your body about a month to switch from relying on carbs to relying on ketones for energy. I was so low carb, without any fruit that I could barely function. Things that helped: 
    • Eating GAPS legal squashes as they have some starch, but not too much to overload your body with hard to digest disaccharides. Adding lots of fats such as butter or coconut oil is recommended. I especially liked Kabocha squash with coconut oil and salt. 
    • Drinking tea with honey. If fruit is hard to digest, as it was for me the first few weeks (especially raw), honey is a good way to get some carbs in your system. 
  2. Bacterial Die Off: As you starve the bacteria from the removal of carbs, the dead bacteria are basically poison that your body has to eliminate. For  me, this meant lethargy, brain fog, and nausea. I find when I don't follow the GAPS diet well enough (drinking too much alcohol, not eating enough fermented foods and broths) that these symptoms flare up again. Things that helped:
    • Take lots of probiotics and eat lots of fermented foods! The good bacteria are essentially for removing the dead bad bacteria. I find it helps to eat fermented foods with each meal, but don't always get myself to do this. For supplemental probiotics, you want to take a brand that has at least 10 strains of probiotics, with at least 8 billion organisms in a serving. Read the GAPS book for more on this. 
    • Drink lots of water! Flush the suckers out of your body.
  3. General detoxifying: As you begin to eat only healing, non-toxic foods, your body will begin to do what I think of as "catching-up" with its house keeping. From what I've been told, once you are not overloading your body with toxins on a daily basis, your body begins releasing old toxins that it was forced to store in fat because it couldn't process them all. I don't fully understand this, because it seems like you would just be processing the maximum amount of toxins until you got them all out, but, apparently it is common to feel worse when you first start detoxifying. For me, I feel lethargic and have brain fog. Sometimes I feel very irritable depending on how intense the detoxing is. Things that helped:
    1. Again, drink a lot of water to flush out toxins! 
    2. Detoxifying baths or foot baths will help take the burden off your body! I felt that the foot baths helped calm me, and made falling asleep for this life longer insomniac much easier. I felt noticeably better after just a 30 minute foot bath. I usually used Epsom salts with blends of essential oils. I like lavender and ylang-ylang. 
    3. Juicing fresh fruits was very helpful for me during the first month of GAPS. I added carrot juice earlier than it arrived in the stages. Fresh juice gives a lot of people diarrhea, but I have the opposite problem, so I added it ASAP. this helps pull out toxins. 

After the visit with my doctor, I backed off nuts for awhile, but tried other foods on stage 3. By that time, I was so bored with the foods in the first few stages, I basically just started eating everything I could tolerate on the full diet. I immediately got my energy back and felt better than ever! After a week or so, I tried nuts again. I seemed to be able to tolerate them in smaller doses, but not when binging on tons of nut products. My favorite things to eat are nut based muffins or cupcakes and bananas with peanut butter. I've been taking 50-100 billion probiotic organisms a day, and my gut and whole body are feeling much better. 

A Helpful GAPS Introduction Resource: 
One helpful resource for getting started with the GAPS Introduction Diet is an e-book put together by a mother who helped her family heal on GAPS. She lays out meal plans for each stage of the diet, so for those who feel overwhelmed, it's nice to follow. I got ideas from her book, but did not follow it exactly. From her book, I was inspired to take foot baths (not having a bath tub), and I found those very helpful! My favorite food idea I got from her was making meatballs, to which I added some liver for extra health benefits! My one criticism of the book is that it is written by a stay at home mom, so it doesn't always work well for a busy working professional doing the diet for herself (me). For example, she recommended when you go through carb withdrawals to drink some juice and take a nap. I don't always have that luxury while at work, though I wish I did! I fully support stay at home moms, I'm just saying that my work routine doesn't quite work with advice like that. 

Music That Helps Me Get Through It:
Camera Obscura's new album Desire Lines makes for great cooking music! It's mellow, atmospheric, and charming as per usual for this band. On the first few listens, I don't have any favorite songs and don't love it the way I loved some of their past music, however, it's a solid album for some easy going listening.