The Art of Cooking Special Diets: Back to Basics

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The Art of Cooking Special Diets
Back to Basics!
Sueson Vess Betsy Hicks Julie Matthews Anna Sobaski
Diet Matters!
 What
and how you eat are your most important health choices  Make quality, nutrient dense food a priority  Maintain a positive attitude - what you believe matters!  Model good eating behavior for children
Diet Options
 No
“one size fits all” solution  Gluten and Casein-Free Diet (GFCF)  Specific Carbohydrate Diet (SCD)  Elimination and Rotation Diets  Other dietary principles  Healthy Diet is key!
Shared Diet Traits
 Improve 1. 2. 3. 4.
health challenges Increase nutrient-dense foods Add natural probiotic-rich foods Avoid toxins Reduce/remove sugar
Nutrient Dense Foods
 Traditional
 Principles
healing foods
are hundreds of years old
 Homemade
stocks  Fermented foods  Soaked beans, nuts, seeds  Quality foods including fats
Homemade Stocks
 Bone
 Chicken
or turkey  Beef or lamb  Fish
 Make
weekly  Incorporate in daily diet
Probiotic-Rich Foods
 Cultured
 Kim
 Sauerkraut
Chee  Pickled vegetables: beets, carrots, ginger
 Yogurt  Kefir  Kombucha
Probiotic Benefits
 Regulate
bowel movements  Break down bacterial toxins  Digest protein  Help breakdown sugars, lactose, and oxalates  Support the immune system  Balance intestinal pH  Protect against environmental toxins
Nuts, Seeds and Grains
 Prepare
grains by soaking, sprouting, and/or fermenting to remove antinutrients  Anti-nutrients

Lectins, oxalates, and phytic acid
 Remove
 Inhibit
digestion, stress pancreas  Increase the inflammatory response Be Kind to Your Grains
Quality Food
 Organic
- free of pesticides, herbicides, chemicals… in the soil and on plants  Non GMO  Grass fed, Wild caught, Pasture raised
 Cows
not meant to eat corn and soy are NOT vegetarians
 Eggs
from pasture raised chickens
 Chickens
Eat Fat
 Brain
development and brain function  Hormone balance and mood  Formation/fluidity of cell membrane helps get nutrients into the cell, helps regulate blood sugar; necessary to detoxify toxins  Creates energy in cells and helps burns fat
More Fat
 Essential
 Omega
Fatty Acids: Omega 3, 6 & 9
3: Reduce Inflammation  Cod Liver Oil, Flax and Hemp oils
 Cooking
oils/fats (liquid at room temperature)  Saturated fats (solid at room temperature)
 Ghee,
coconut and palm oils
Cooking with Fats
Heated Oils sear, fry, sauté
 Coconut,  Ghee  Avocado,
Low or Non-Heated Oils sauces, salad dressings
 Hemp
palm oil
seed oil  Flaxseed oil  Extra virgin olive oil sauté, stir-fry, bake  Olive oil
Unrefined-low heat Refined-high heat
Grapeseed, Olive  Nut oils: Walnut, Almond
Avoid Toxins
 Allergens,
problematic foods (learn if you don’t know)  High fructose corn syrup  Trans fats  Neurotoxins: artificial colors, flavors and sweeteners  Fake foods  Soy or at least fermented non GMO
Artificial Coloring
 Made
from Coal Tar – Petrochemicals  Known cause of cancer  Stresses Liver  Suppresses Immunity
Artificial Sweeteners
 Saccharine
(brain tumors)  Aspartame (produces methane)  Sucralose (bleached sugar)
Headaches Immune
suppression Liver damage Cramping Diarrhea Brain damage – Alzheimer’s
Reduce Sugar
 Causes
damage to cells  Inflammatory  Feeds yeast and gut bacteria  Never artificial sweeteners  Use safer sugar alternatives
 Honey
- SCD  Agave, maple syrup, fresh fruit/dates
Making Changes
 Learn
to cook (happily) without processed foods  Use alternative ingredients as needed  Plan healthy meals for the whole family  Share meals
Re-think the Way You Look at Food
 Mindset  Make
food a priority  Junk food is not food it’s junk  Garbage In = Garbage Out
New Routine
 Write
it down! Ask for help/input Picky eaters Adapt family favorites Develop a grocery list Know what you need Locate hard to find ingredients
Sample Meal Plan
Blueberry Smoothie Turkey patty Pancakes with added protein and pureed vegetables Scrambled eggs Chicken or turkey sausage Turkey bacon, Sweet potato patties, Crunchy Kale Chips
Spaghetti and Meatballs Veggie sticks Chicken nuggets Apple kraut Beef-liver patty Roasted sweet potatoes Indian lentil pancakes with vegetable dal filling
Tuscan Chicken Pasta with sautéed veggie (SCD option) Beef Pot Roast with beets and celery root Fried chicken Mashed potatoes/cauliflower
Turkey Meatloaf Mashed sweet potatoes Sautéed broccoli Snacks: Remember to include protein, carb and fat. Sliced apple or pear with nut/seed butter; Hummus and raw veggies; Almonds or other nut/seed and unsweetened applesauce; chicken pancakes, carrot chips, smoothie
What’s Next
 Reevaluate
and adjust  Meet with a diet/nutrition counselor if you need assistance  Experiment and try different options  Play with texture - learn your child’s preferences  Continue to add more nutrient dense foods  Food Matters! You are what you eat
Thank You!
Sueson Vess
Betsy Hicks
Julie Matthews
Anna Sobaski
Nutritious Cooking Demonstrations – Breakfast Savory Pop Tart and/or Sausage Muffins Nutritious Cooking Demonstrations – Lunch-Dinner Homemade Bone Broth – Chicken Bread Making 101 – Bread from Anna Busy Mom’s Cultured Veggies with variations LUNCH ON OWN Nutritious Cooking Demonstrations – Lunch-Dinner Vegan GFCF Mac & Cheese Chicken Curry Meatloaf Cupcakes with added veggies Nondairy Ranch dressing/dipping sauce Chocolate Cream Pie “Ask the Chef” Q&A 9:15 – 10:30 10:45-12:30
12:30-1:30 1:30 – 3:45