Friday, June 29, 2012

Wheat-free, what can I eat?

First, I would like to share another victory with all of you.  My FBS this morning was only 89!!!!

I am glad a few people have asked me what this wheat-free lifestyle is all about.  It means they are interested.  That is a start.  I know most people are not yet ready, like my friend Mona, she told me, maybe in time she will try it but at the moment she is not yet ready to give up her junk foods, soft drinks, pasta, pizza and all.

But for those who are interested and would like to know what else is there to eat after eliminating wheat ... well... there is a whole universe of delicious food out there .. it is not the end of the world. Lisa, Tricia and Lizzi (asked me for a list in my previous blog post) are just a few who are willing to open their minds and maybe try this wheat-free living.

Will cut and paste from Wheat Belly

Consume in unlimited quantities.  That means no weighing nor counting!!!!

Vegetables - except potatoes and corn, including mushrooms, herbs, squash

Raw nuts - almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry roasted); sunflower seeds, pumpkin seeds, nut meals.

Oils   - extra-virgin olive oil, coconut oil, avocado oil, cocoa butter, flax seed, macadamia, sesame

Meats and eggs - Saturated fat was never the problem .  Carbohydrates in combination with saturated fat will cause LDL particles to skyrocket.  (Fish, beef, poultry, turkey, pork, shellfish, wild game and eggs.)

Dairy products  - Enjoy cheese but make sure and check the label if it does not contain wheat, most processed cheese are.  Best choices are mozzarella, Parmesan, Swiss or cheddar.  Other kinds of cheese such as blue, Gorgonzola, Roquefort are fermented using a mold from bread so this cannot be consumed.

Non-sugary condiments - mustards, horseradish, tapenades, salsa, mayonnaise, vinegars, Worcestershire sauce, soy sauce, chili and pepper sauces

Others - flax seed (ground), avocados, olives, coconut, spices, cocoa (unsweetened) or cacao

Eat in limited quantities

Fruits - berries are the best: blueberries, raspberries, blackberries, strawberries, cranberries and cherries.
Be careful of the most sugary fruits including pineapple, papaya, mango and banana. 

Non-cheese dairy  - milk, cottage cheese, yogurt, butter

Whole corn - (not to be confused with cornmeal or cornstarch, which should be avoided).

Fruit juices

Non-wheat, non gluten grains  - quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (white and brown), oats, wild rice

Legumes (beans)

Soy products  - tofu, tempeh, miso, natto; edamame, soybeans

Consume rarely or never.

Wheat products - wheat based breads, pasta, noodles, cookies, cakes, pies, cupcakes, breakfast cereals, pancakes, waffles, pita, couscous; rye, bulgur, triticale, kamut, barley

*Includes the Communion wafer

Unhealthy oils - fried, hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grape seed, cottonseed, soybean)

Gluten-free foods - specifically those made with cornstarch, rice starch, potato starch or tapioca starch

Dried fruits - figs, dates, prunes, raisins, cranberries

Fried Foods

Sugary snacks - candies, ice cream, sherbet, fruit roll-ups, craisins, energy bars

Sugary fructose-rich sweeteners - agave syrup or nectar, honey, maple syrup, high-fructose corn syrup, sucrose

Sugary condiments - jellies, jams, preserves, ketchup (if contains sucrose or high-fructose corn syrup), chutney

(Sorry, from here on end I cannot unblock the font.)

I will go further and give examples of dishes that one can eat in a wheat-free lifestyle. Just make sure not to use soy sauce, MSG, bouillion cubes and read the labels, it should not contain wheat, emulsifiers, starch, maltodextrin, sucrose, high-fructose syrup, etc.

The best is to use all natural ingredients and limit your carbs to 1 serving (1/2 C.) of white or brown rice, ideally per day but if not possible, per meal.

These are mostly Filipino food.

Beef - Nilaga, Sinigang, Salpicao, Grilled Steak, Mechado, Rellenong Talong

Pork - Grilled pork with salt and pepper, Sinigang, Lechon, Binagoongang Baboy, Bicol Express

Chicken - Inasal, Tinola, Pesang Manok, Roast Chicken with salt, pepper, kalamansi and lemongrass stuffing, Chicken Adobo with no soy sauce.

Seafood - Shrimps with Butter and Garlic, Shrimp/Fish Sinigang, Grilled Prawns/Fish/Squid, Ginataang Hipon, Steamed Crabs/Shrimps/Fish, Fish Pangat/Paksiw, Adobong Pusit, Baked Tahong/Shrimps, 

Vegetables and Salads

Dessert - Wheat-free but not sugar-free - Sans Rival, Leche Flan

Breakfast - all kinds of egg dishes!  You can have 1,2,3 or even more!

Snacks - handful of nuts really work or you can have as much as you need or cheese but not the processed ones.

 Whew!!! That is a lot of food! Eat all of that and you will still reap the benefits of the Wheat-free lifestyle.

So... the question of a lot of people ... If I remove wheat from my life, what else can I eat????

I hope I was able to answer it. 

Food Diary:


1 banana
1 egg, sunny side-up


1/2 C. brown rice
Beef Salpicao

Beef Salpicao

125 g. beef yakiniku cut
1 t. olive oil
1/4 t. rock salt
1/2 t. Worcestershire sauce
freshly ground back pepper
2 cloves garlic, chopped
1 t. olive oil
1 t. butter

Marinate the beef in 1 t. olive oil, rock salt, pepper and Worcestershire sauce for 10 minutes.

On a hot frying pan, heat the olive oil and butter.  Add the garlic and cook until golden brown.  Remove garlic and oil.

On the same pan, put the beef and cook until it is not pink anymore then put back the garlic and oil.  Toss the beef for a few seconds and transfer onto a plate. 


I had dinner with friends at the new house of Marianne.

She ordered Kare-Kare from me

and she ordered food from Chef Rainbow of Chefs Galley....

Bagoong Rice with Lamb Adobo 

Ensaladang Eggplant

Nilasing na Hipon.

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