What Is Gluten
with Amy Chatwin
a Bent On Better session
“Eat real food, mostly plants, but not too much.”
In episode 017 of the Bent On Better podcast, where better means becoming the best you in health, fitness, and overall wellness, my guest is Amy Chatwin and we answer the ever popular question, “what is gluten?”
Amy is a former dietitian and exercise physiologist, and most importantly she loves food and wants everyone to know how delicious it can be to live a thoroughly nourished life. In this episode we define gluten, where you can find it, and other food options to help diversify your diet.
Amy is truly Bent On Better.
Covered in this episode:
1. What is gluten?
Gluten refers to the proteins found in wheat endosperm (a type of tissue produced in seeds that’s ground to make flour). Gluten both nourishes plant embryos during germination and later affects the elasticity of dough, which in turn affects the chewiness of baked wheat products.*1
2. There are benefits to gluten.
3. What is the difference between a celiac and having gluten sensitivity?
Celiac disease is an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. It is estimated to affect 1 in 100 people worldwide. Two and one-half million Americans are undiagnosed and are at risk for long-term health complications.*2
Non-celiac gluten sensitivity (NCGS) is the condition diagnosed when celiac disease and wheat allergy have both been ruled out but the patient still improves on a gluten-free diet. A lot about this condition, like its pathophysiology, epidemiology, and treatments, are still unclear.*3
4. What are some better alternatives when eating a gluten free diet?
(You have to listen to find out!)
Amy’s Lemon Blueberry Loaf
Gluten free | Makes one 9 x 5 inch loaf | Serves 8-10 |
Can be cut, wrapped and stored in freezer for 2 months
50 grams buckwheat flour + 1 tablespoon, extra
50 grams brown rice flour
50 grams white rice flour
80 grams almond meal
1 teaspoon salt
2 teaspoons baking powder
1/2 cup caster sugar
1/2 cup low fat milk
¼ cup lemon juice
50 grams butter melted, cooled
2 teaspoons vanilla extract
1 ½ cups frozen blueberries, still frozen
Preheat your oven to 180C (350F) and line the bottom and sides of a 9 x 5-inch loaf tin with baking paper.
In a large bowl weigh in the buckwheat flour, brown rice flour, white rice flour and almond meal. Measure in the salt, baking powder, and caster sugar and then whisk all the ingredients together until well incorporated.
In a separate bowl combine milk, eggs, butter, and vanilla bean paste.
Add milk mixture to the dry ingredients and mix until nearly all combined.
Toss blueberries in extra tablespoon of buckwheat flour. Add blueberries and mix gently to incorporate so that you don’t mash up the blueberries and stain the batter.
Pour batter into the prepared tin and slide into the oven.
Bake for 40-50 minutes or until a wooden skewer inserted into the middle comes out clean then remove from the oven and place on a cooling rack.
Allow to cool in the tin for 5 minutes and then remove from the tin and cool to room temperature before slicing.
For many, many more gluten free delights, visit Amy’s Recipes page (click this link here)
Resources mentioned on the show:
Thanks for joining me again this week, I’m glad you decided to come back. If you’re new to the blog, welcome! Visit my Start Here page to get the low down on this whole Bent On Better thing.
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If you have any questions you’d like addressed personally, feel free to email me at Matt@BentOnBetter.com.
Huge thanks to my guest, Amy Chatwin of ThoroughlyNourishedLife.com, for joining me this week for another great episode. I’m excited for the next one. But until next time, remember, even though you may be content with your current situation, there is always room to be better. Now it’s time to become the best you.
Cover photo credit: Lynn from FreshAprilFlours.com
Lemon Blueberry Loaf recipe and photo by Amy of ThoroughlyNourishedLife.com
1. Castro, By Joseph. “What Is Gluten?” LiveScience. TechMedia Network, 17 Sept. 2013. Web. 18 May 2015.
2. “What Is Celiac Disease? – Celiac Disease Foundation.” Celiac Disease Foundation. N.p., n.d. Web. 18 May 2015.
3. “What Is Gluten Sensitivity? – Celiac Disease Foundation.” Celiac Disease Foundation. N.p., n.d. Web. 18 May 2015.