Chocolate – Should You or Shouldn’t You?

Well I say yes! But Eileen at Phoenix Helix has delved a bit deeper than that for us and here’e her lowdown on whether chocolate is OK on a TGF/Paleo/AIP type diet as per the Gluten Plan.


Some of the brands etc are US ones but you get the gist. Enjoy. Literally, if you can ūüôā


Simple TGF Bread

Someone was just asking about a simple grain free bread on the Facebook group. This is the one I make all the time so I thought I would share it here for you too. I don’t even use the cider vinegar – my bread would be fluffier with it I expect, but I haven’t got vinegar back yet. I expect I could use lemon juice now I think of it.

simple bread

I put a tiny bit of honey in, not the amount Elana gives except if I am making a kind of fruity bread when I add more honey, whole seeds and dried fruit. I then toast it for a bit like a teacake, is yum ūüôā

For savoury bread, I will sometimes keep it plain so it is useful for egg on toast and such! Or, I may add rosemary or other herbs to it. I sometimes cut really thin slices and double bake to make a kind of cracker.

I’m sure if I gave more care to it, I could make it a lot better, but I’m always hungry and this is an easy ‘chuck it all in the Thermomix (Processor) and bake it’ kind of bread so it suits me. And it’s low GL, nutrient dense with good fats from the almonds, loads of Vitamin B and high protein so actually good for you. I generally have egg on toast or a fish/meat sarnie for lunch now with it. Bliss.

Hope you like it too. I’ve popped it on the ever-growing Pinterest boards too for you. Loads of recipes there now – 922 I see as of today and 361 followers there – are you one of them? I LOVE Pinterest; just so useful for things like that.

Happy munching x

‘Safe’ Gluten Foods In Question?

Interesting – this casts doubt on ‘safe’ samples of oats and other grains being within gluten ppm limits on testing.

In fact,  I remember sitting next to the owner of a major food testing lab who told me the very same thing years ago and explained how difficult the actual testing process is, so this does not surprise me at all!

New AIP Recipes

Fancy some new dinner ideas? I have just posted four new recipes on the AIP board for you:

Root Vegetable Casserole. Use veg stock or even bone broth if you like here and leave out the wine, sorry!: Root Veg Casserole

Korean Marinated Beef. Lovely simple and tasty idea. Make sure the beef is grass fed

Korean Marinated Spicy Beef

Leek and Salmon Soup. Sub the bone broth for fish or veg stock if you prefer. Nice, simple and wholesome.:

Leek and Salmon Soup (or you could use any fish of course)

Slow Cooker Beef Stew (Paleo, AIP). Make sure your beef is 100% grass fed obviously:

Slow Cooked Beef Stew

Enjoy, see the AIP recipes here. There are now 306 gluten, grain, dairy, nightshade, nut and seed free recipes there for your inspiration. Check them out for ideas to suit your own dietary needs, and especially if you have an autoimmune disease. Don’t forget, too, my autoimmune protocol in the Gluten Plan, it’s all in there for you.

Happy munching!


Curcumin from Turmeric: A Primer

Curcumin  Many of you know that I really rate turmeric as a fabulous anti-inflammatory, I add it to smoothies and soups all the time and I have also included it as KappArest in the Gluten Plan for lowering inflammation down when I see lysozyme, SIgA, calprotectin or any other major gut inflammation markers high in the gut tests.

I liked this simple primer I got today on it from Cytoplan so am sharing it for you as a reminder of what this simple everyday spice can do for you besides its anti-inflammatory benefits. It’s anti-bacterial and helps the liver detox more effectively too. Take note that it is absorbed better with piperine (also in the KappArest of course), so adding a tiny bit of black pepper to your smoothie etc will also help.

Curcumin ‚Äď An Ancient Remedy

Incidentally, you can also read my review of KappArest here too.

Is Your Meat Really Grass Fed?

I am forever saying make sure you eat grass-fed meat rather than grain-fed, not least because of the need for the super-sensitives among us to avoid grain-fed meat, but also because it simply has a better nutritional profile by far, especially when it comes to fatty acids.

The problem has always been, though, how to find grass-fed meat and, even more confusingly, how to ensure it actually is grass-fed and not ‘finished’ or ‘over-Wintered’ on grain feed. Most people shopping for meat have no clue what a minefield this is, and might not actually care that much, thinking that if cows are fed on grass some of the time that has to be better anyway.

So, I was intrigued to read this article from Caroline of Primal Meats where she states:

An Australian study… showed that all the previously gained omega-3 and CLA of grass-fed beef was destroyed in just 80 days of grain feeding to the degree that it no longer qualified as being a meaningful dietary source…

In other words, finishing livestock with grain feed negates the benefits of the previous grass feeding. Oops.

Like many, before I looked into this, I just assumed all cows were grass-fed because we see them roaming around pastureland all the time. In fact, as Caroline says:

In the UK we have a wide diversity of livestock farms who have a wide range of rearing systems.¬†To say¬†that all UK meat is grass-fed is a bit like saying ‚Äėall people in the UK live in pretty white cottages in the country!‚Äô.

That made me laugh. It’s so true. Anyway, to find out more about the grass-fed meat issue and why it is better for you, do read the full piece:

Is UK Meat Grass-Fed?

And to buy actual grass-fed meat, of course go to Primal Meats. I’ve also pinned them on the TGF Food Suppliers Pinterest board for you:¬†

Paleo? Mediterranean? Nah, Try The New Nordic Diet..

Interesting article today from Dr Michael Murray on the Nordic Diet that is taking the weight loss industry by storm currently.

The diet is based on wild foods, fruits, veg, plenty of fish, good oils and fats and some grains. People have been losing healthy amounts of weight on it. I’m not surprised as – minus the grains – that is my diet, and I am now a healthy size 8 with perfect body and visceral fat scores, yay!

I really like Dr Murray’s point, though, that it really doesn’t matter what you call the diet, or even the specific foods involved in it. Most good and effective diets have certain things in common, as he says:

The key point that I want to make is that if you look at the medical research on diet and health, there are some obvious principles that are common. Eat more whole, unprocessed natural foods with a focus on low glycemic plant foods and good oils including mono-unsaturated fats and fish oils; while avoiding overconsumption of meat and dairy. The research on the NDD mirrors that with two highly popularized diets ‚Äď the Mediterranean Diet and the Okinawan Diet. However, I am 100 percent positive that healthful versions of the traditional Latino, African, Asian, Indian and Middle Eastern diets would also show positive effects on overall health as well as genetic markers of inflammation. Again, my point is that these diets are all very similar in food constituents, though they can differ quite significantly in the actual foods.

Here, here. I’ve always said it is the choices in the typical diets we make that make the difference; all types have healthier foods than others. For example, I’ve always thought having a curry is really good for you – depending on what oils you use and how you choose to cook it!

I like the idea I’m on a Scandi type diet – how cool!

Read the article here:

Move Over Paleo And Mediterranean Diet, Here Comes The New Nordic Diet

New Gluten Plan 30 Page TGF Food Appendix

Gluten Plan 3DFor all you lovely Gluten and Barrier Plan purchasers, please note I have just added the latest version to your Facebook Group files so do pop along and download your new version. I think it’s version number 7 since we started the FB group!

This time I have added a 33 page TGF Food Appendix for you. I¬†wasn’t sure whether to do a whole separate TGF Food Master List but instead I decided to be generous and add it all as an appendix in the Gluten Plan for you.

Includes cross contamination tips, the hidden gluten list, TGF Alcohol (oh yes!), TGF Food Suppliers, TGF Superfoods and more! Phew, I had amassed a LOT of info there and just thought it needed sharing.

Not got the GP??! Why not? It’s a flippin bargain, especially with the added TGF Detox and the new TGF Food Appendix. You always get the latest updates too. What’s not to like?

Click on the cover or here to go and read more about it. Enjoy. Hope it helps.

What’s In Your Food? The Shocking Truth…

find iconThis is just too depressing for words if you are sensitive to foods, additives and the like. Joanna Blythman has done a great expose article about food industry ‘tricks’ in The Guardian and, quite honestly, anyone with sensitivity issues should have their head in their hands after reading this. It confirms why I have been following what I call my AIP Purity diet now for over a year – no processed foods touch my lips. Although, as Joanna shows, even that innocent-looking apple could be covered in NatureSeal, a coating containing citric acid (anathema to anyone corn-sensitive like me) to keep it looking ‘healthy’. No wonder I have to peel my apples.

Honestly. Although I don’t know why I’m surprised. Joanna describes the massive job she had trying to get manufacturers to divulge their industry secrets about food manufacture. It took me two years to research the TGF (grain and dairy free) supplements master list for the same reason. And what I found was that most of the suppliers in actual fact had no clue what went into the producing of their ‘natural’ supplements. I certainly opened quite a few eyes with my delving and even managed to get labels and products changed on the back of it.

Read this if you dare.

Inside the food industry: the surprising truth about what you eat

Think you eat only healthy, unprocessed foods? Think again. Joanna Blythman went undercover and discovered that even your fruit salad is not what it seems

Gluten Cross-Reactive Foods List

The body can easily confuse other foods that look structurally similar to gluten and give gluten sensitives and coeliacs the same gluten reaction. Here is a reminder list of the gluten cross-reactive foods for you (requested by J today so thought it might be useful to have it on here and searchable) and I have also put it on the Gluten Diet page, too.


The Cross-Reactive Foods

If any of these are found positive, they need to be avoided for life in the same way as gluten.





Polish Wheat 






Cow’s Milk 

Alpha-Casein & Beta-Casein 


Milk Butyrophilin 

Whey Protein 


Chocolate (Milk) only milk chocolate is cross-reactive because, obviously, it contains milk. Cocoa itself is safe.

Yeast -a combination of brewer’s and baker’s yeasts is used in tests so could be both or either

You can check for antibody reactions showing on these foods using the Cyrex Labs Cross-Reactive Foods Test on the shop here.

We must bear in mind, though, that some people do not have antibody reactions and have other processes going on in food sensitivity, but this is certainly the main type of test to go for Рthe ALCAT test is a good double-checker if you suspect something.  I particularly recommend this test for people who are starting a gluten free diet and want to know which other foods might slow their healing and progress down. Do it BEFORE you give up any of the foods for maximum info.

The Cyrex test also looks for common substitute food problems (these are not cross-reactive):

The Common Substitute Foods

If any of these are positive, they can be re-tested and re-introduced if negative once Array 2 shows the gut barrier has healed.


Coffee  Рinstant coffee has been found to be cross-contaminated and therefore reacts but coffee beans, ground and brewed is safe
Potato – white potato is tested


Hope that helps remind you which are which!