Food Nutrition Cooking Gold Coast
Food Nutrition Cooking Gold Coast
Food Nutrition Cooking Gold Coast
Cooking to Heal:
The How-To of Implementing an Autism Diet
Julie Matthews
Certified Nutrition Consultant
Julie Matthews is not a physician. She does not diagnose or treat disease. This information and her statements are not intended to replace a one-on-one relationship with a qualified health-care professional, and is not intended to provide medical advice. For medical advice, always seek a physician. This information is solely intended as a sharing of knowledge and information based upon the experience and research of Julie Matthews/Nourishing Hope.
SPECIAL THANKS! Sponsored by: Great Plains Labs and MINDD Local sponsors and exhibitors Hosted by: Allergy Friendly Foods and Autism Holistic Centre
Initial Steps
Agenda
Initial Steps for Getting Started Ideas for Picky Eaters Meal Planning Kitchen & Cookware Recipes & Video Demos
Meals - Snacks - Desserts GFCF - SCD - and more
Chart changes and progress: Keep a journal of changes and daily condition. As you begin the diet, be sure to avoid foods that are difficult to digestion and dont overdo the processed and sugary substitutes.
For GFCF avoid adding high sugar foods like GFCF cookies and candy just because theyre GFCF. For SCD start with the introductory diet if you can, and avoid hard to digest foods like nuts, beans, and dried fruit.
GFCF Tips
Substitute the same foods your child likes with gluten/casein-free options. For example, if they eat waffles every morning, buy rice flour waffles. Do not increase the amount of sugar in the diet. When going GFCF, it is common to start substituting anything gluten-free, including high sugar cookies. Avoid this. If the package does not say Gluten-free and Casein-free, call the manufacturer to be sure. Wheat-free and Dairy-free, do not necessarily mean GFCF. Put gluten and dairy free options into your usual containers, i.e. put rice milk in the milk container. Make this transition slowly diluting the dairy to nondairy over a week or two. Make sure your childs nutritional needs are met. Calcium, protein, etc. Once your child is GFCF, begin to strategize on how you can introduce healthier foods such as vegetables and fresh vegetable juices, fermented foods, antioxidant-rich foods Matthews/Nourishing Hope Julie and other nutrient-dense choices.
Healthy GFCF
Eat Protein at breakfast and throughout day Fresh fruit Get creative with adding vegetables Sugar cereals Loads of GFCF cookies and high sugar foods Just kids foods without many nutrients - hotdogs, fries, pizza Avoid
Healthy snacks with protein and/or Processed snacks/reinforcers vegetables - chicken pancakes, chips, pretzels, gummy bears carrot chips Fresh made vegetable juice Fermented foods Fruit juice Food ruts and jags (add new health foods)
Casein-Free Foods
Milk & Yogurts Rice milk Almond, hazelnut or hemp milk Homemade Nut milk Coconut milk Potato milk (Vances DariFree) Soy milk (if not soyfree diet) Kosher items Pareve only Cheeses Julie(Galaxy Foods) Matthews/Nourishing Hope Oil/Butter Coconut oil Ghee Lard or tallow Earth Balance Ice Cream Sorbets w/o milk Non-dairy ice cream Coconut ice cream (Coconut Bliss) Fruit popsicles Chocolate GFCF chocolate
Picky Eaters
Vegetables
Work on getting them in where ever you can Puree them and add them to other foods Try them raw Make them crunchy Steam them Add a dipping sauce Work on them in therapy (if necessary)
Julie Matthews/Nourishing Hope
Juicing vegetables
For beginning veggie eaters: Pureed carrots, sweet potato, winter squash, cauliflower Evolve texture and color: Kale, broccoli, and other greens (chopped or pureed)
Julie Matthews/Nourishing Hope
Meal Planning
Meal Plan
Breakfast
Bacon Eggs Pancakes with pureed vegetables and/or added protein Sausage patty French toast or GF toast with nut butter Gluten-free porridge Chicken or turkey sausage Smoothie Meat/sausage patty Chicken pancakes and fruit (Add fruit to any breakfast)
Lunch/Dinner
Meat patties with liver Butternut squash fries GF pasta and meatballs Pureed veggie in sauce Peas Chicken nuggets Dipping sauce Steamed vegetables Nut-free PB&J - Sunflower butter and jam sandwich Carrot sticks Bean burgers or Indian lentil pancakes with cooked or shredded vegetables Roasted meat Potatoes or Cauliflower mashed potatoes Veggie latkes
Snacks
Apple or pear with nut butter Chicken pancakes Smoothie or fresh vegetable juice Hummus and raw vegetables or gluten-free bread/crackers
Veggie latkes
Meals: Add fruit, starches, and more vegetables as tolerated. Julie Matthews/Nourishing Hope
Healthy Breakfasts
Eggs Homemade muffins with pureed vegetables and/or fruit Pancakes with pureed vegetables or chicken
Make larger batch, cook pancakes, freeze extras, & reheat in toaster or pan.
GF Oatmeal or other hot cereal Breakfast meat such as sausage or bacon Smoothie: with fresh fruit, vegetable juice, pureed vegetables, or other nutrient dense foods
Healthy Snacks
Fruit kebabs with nut yogurt dipping sauce Nut butters (almond, cashew, sunflower seed) on apple or celery Smoothie or homemade popsicles with pureed vegetables, vegetable juice, fresh fruit, nut yogurt Hummus with vegetables or pita Chicken pancakes
Blend 1 cup cooked chicken breast with 2 eggs. Pour in pan like pancake batter and cook.
Healthy Lunch
Chicken or other protein with:
Fruit Raw veggie sticks with dipping sauce (such as hummus or nut butter) Healthy snacks
Slice lunch meat roll ups with shredded vegetables Sandwich on GF bread with sunflower seed butter (for peanutand nut-free schools) Use a thermos for hot food:
Dinner leftovers Soup, stew, chili GF pasta GF chicken nuggets or burger
Julie Matthews/Nourishing Hope
Bento Boxes
Laptop Lunches
EcoLunchbox
Bento Lunches
Traditional Bento
Chicken Rice Green beans or Freeze-dried veggie mix Pear with sunflower butter Sausage Potato pancakes with shredded veggies Frozen peas Strawberries with chocolate nut butter dipping sauce
GFCF
SCD
Beef burger Fruit such as golden delicious apple sliced with sunflower butter dipping sauce Spaghetti squash Nut or coconut muffin
Julie Matthews/Nourishing Hope
Healthy Dinner
Protein:
Meatballs or meatloaf Hamburgers or meat patties Chicken nuggets (GFCF or SCD) Roasted meat Beans and bean burgers
Vegetables
Cooked vegetables Raw salad vegetables Pureed into soups and dishes
Rotation Diet
Supports consuming food when mild to moderate sensitivities are present (not food allergies) Helps prevent further food sensitivities from developing Typical rotation diet is once every 4 days A day can be one calendar day from morning to night, or dinner to lunch/snack the next day
Lunch
Snack
Dinner
Cooking Oils
Cold: Olive oil, unrefined nut/seed oils, flaxseed oil Light/medium heat: Olive oil, raw coconut oil High heat/frying: Ghee, Lard or other animal fat (grass-fed only), Expeller pressed coconut oil Baking: melted ghee, coconut oil, palm oil Not: corn, soy, cottonseed, or canola
Julie Matthews/Nourishing Hope
Cross-contamination
To keep things simple, initially just be concerned with the major cross-contamination offenders such as: Bulk foods Commercial fryers that fry breaded foods Toaster Wooden cutting boards or wooden utensils that can get gluten and casein lodged in the porous wood Everything else that is non-porous can be washed well.
Veggie/Squash Meatballs
GFCF/SCD
To make SCD compliant, substitute nut flour in place of bread crumbs. Also can be made nut-free and egg-free by simply eliminating them from the recipe.
2 lbs ground raw meat (beef, turkey, chicken, buffalo) 1 cup cooked and pureed winter squash (butternut or acorn) 2 eggs 1 cup gluten-free bread crumbs (dry out a few slices of gluten free bread in oven, crumble by hand or in blender) Salt to taste (approx. 1 teaspoons) o Preheat the oven to 350 degrees o Combine all ingredients. From into balls and place on parchment paper on baking sheet. o Bake at 350 degrees for about 30 minutes or until cooked thoroughly.
Variation: Puree any vegetables. Great way to sneak in vegetables. Over time, you can smash cooked vegetables such as broccoli with a fork instead of pureeing smooth.
Julie Matthews/Nourishing Hope
Carrot Chips
GFCF/SCD/BED/FG/FS EGG-FREE/NUT-FREE
Cut carrots into thin discs or curls with a vegetable peeler. Deep fry in coconut oil or grapeseed oil until lightly brown around edge. Remove from oil and place on paper towel to absorb excess oil. Salt chips. They are still a little soggy when they first come out, but they will firm up as they cool. You can use butternut squash, parsnips, or beets, as well as other vegetables (if dietary compliant). Parsnips are not SCD.
Juicing
Apple and Beet Zester 1 apples cucumber 2 celery stalks red beet
Broths: Chicken
1 whole pastured chicken
Gizzards, head and feet from one chicken (optional)
4 quarts cold ltered water
2 tablespoons vinegar
Add any vegetables desired
Cut whole chicken. Place into a large stainless steel pot with water and vinegar. Let stand 30 minutes to 45 minutes. Add vegetables. Gently bring to a boil. Skim any scum that rises to the top. Reduce heat, cover and simmer for 6 to 24 hours. 1 - 2 hours in, remove chicken that easily falls off the bone and use in chicken soup or a chicken dish. Add the greens 30 minutes before the stock is complete. Strain the stock and cool in your refrigerator. Once fat has hardened and congeals on the top, scoop it off and save it for cooking. Store broth in refrigerator or freezer depending on length of storage.
Julie Matthews/Nourishing Hope
Chicken Pancakes
GFCF/SCD/LOD/BED
1 chicken breast precooked (season as desired while boiling) 3 eggs Using a food processor, blend ingredients together until completely smooth. Mixture will look just like thick pancake batter. Use 1/4 cup of the mixture and cook in hot greased skillet like a pancake. Batter may need to be spread out a bit so that it is not too thick. These cook much faster than nut flour pancakes. Watch them closely. Makes 4-5 pancakes.
1lb ground beef -1/3 cup ground liver (put liver in food processor and blend until smooth) about 2-3 oz. Avoid any liver that is not thoroughly blended 1-2 teaspoons onion powder Rosemary, white pepper, or other herb or spice (white pepper is lower oxalate) Salt, dash Mix together and form into patties. Cook as usual. Make it FG without herbs and spices except salt. Liver has a high level of iron, vitamins A & C, zinc, etc.
Julie Matthews/Nourishing Hope
Bean Burgers
GFCF/SCD - NUT-FREE
To make SCD compliant, substitute nut flour in place of bread crumbs. Also can be made nut-free and egg-free by simply eliminating them from the recipe.
1 cup black or kidney beans 1 cup sunflower seeds 4 eggs 1/2 cup each (carrots peeled, grated, kale and onion finely chopped) 1 Tablespoon each herb (fresh parsley finely chopped, rosemary, basil) 1 1/4 teaspoons salt Pepper (optional) Grapeseed oil or coconut oil to cook in Soak beans overnight. Drain and rinse beans. Cook beans 20-25 minutes. Grind the sunflower seed until the consistency of nut flour. Place beans into a food processor and process. Combine with the sunflower seed meal, carrots, onion, green peppers, herbs, kale, pepper and eggs, and knead with your hands until mixed thoroughly. Form into patties and fry in a skillet.
Julie Matthews/Nourishing Hope
GF Flour Blends
Gluten-free Flour Mix This is Bette Hagmans recipe and is generally a good flour blend for substituting gluten flours in recipes 2 parts white rice our
2/3 part potato starch our (not potato our)
1/3 part tapioca starch
1 teaspoon of xanthan gum per cup of our mix
Carol Fenster also has a gluten-free flour blend.
Bread Baking
Bread mixes are helpful at the beginning (i.e. Breads from Anna) Room temperature ingredients Proofing yeast
Feed yeast with sweetener Temperature critical too hot kill yeast, to cool yeast will not activate
Let it rise Thoroughly bake Leave in pan for 10 minutes Then remove and cool on wire rack
Increases digestibility Reduces inflammatory response Breaks down phytic acid and oxalates Fermenting grains breaks down lectins
Grains - Soak in water for 8-24 hours with 2 TBSP lemon juice or vinegar. Drain and cook with fresh water. Nuts - Soak in water (with or w/o salt) for 7-12 hours. Drain and refrigerate, use to make nut milk, or drain and dehydrate (eat or make nut butter)
Beans - Soak in water for 8-24 hours with hearty pinch of baking soda. Drain and cook with fresh water. Julie Matthews/Nourishing Hope
Nut milk
1 C nuts/seeds (any)
Filtered water for soaking nuts
3 C ltered water
Vanilla extract
A sweetener - a few dates, maple syrup, or honey
Soak nuts in water for around 8 hours. Strain water used to soak nuts. Combine nuts, fresh water, dates (if used) and blend until creamy. Strain the milk by pouring the liquid through a vegetable juicer (which strains out the pulp), or with a muslin or other cloth. Sweeten and flavor with vanilla and sweetener to taste. Nut milk will keep two to three days in the refrigerator (no longer).
Julie Matthews/Nourishing Hope
Healthy Desserts
Add shredded beets or pureed greens to GF chocolate cake Chocolate Pudding made with avocado
2 avocados, C carob or cocoa powder, 1 C dates Blend in food processor or blender for 10 minutes.
Baked apple Whole fruit dessert such as peach crumble with GF oats Coconut Date balls
1/2 C coconut butter, 1 1/2 C dates, 1 T hot coconut oil. Blend in food processor. Form into snack-size balls and roll in coconut flakes.
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Apple Kraut
Mix 50% cultured veggies such as raw sauerkraut with: 50% shredded fruit such as grated apple or pear Serve
Variation: Puree cultured veggies and add to apple or pear sauce.
Cooking to Heal
Video and Cookbook Tool
All Recipes labeled/tagged as: GFCF, SCD, LOD, Body Ecology, Feingold, Failsafe Egg-free and Nut-free All recipes Gluten-free, casein-free, soy-free, and corn-free Making fermented foods Raw sauerkraut, kefir, kombucha at a fraction of the cost of store bought. Gives you flexibility in flavor and ingredients. Coconut milk and seeds milks (useful for nut allergies) Tasty vegetable recipes Basics Chicken stock, chickenMatthews/Nourishing Hope recipes nuggets, juicing Julie
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Nutrition Support
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