Tag Archives: Soy

Elimination Diet Update

So it’s been about a month since I announced my doctor-ordered elimination diet. For the past few weeks I’ve been playing around with my reintroductions and I believe I’ve come up with a few conclusions!

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Gluten

I am not sure if it’s gluten in particular or grains overall. I noticed my GI issues lessen greatly the first week on the elimination diet, but return the following two week, then disappeared again the next week or two as I reduced my overall grains. The first week I ate practically no grains, with the exception of quinoa (technically a seed). The two weeks following I experimented with a lot of gluten free baking. Perhaps it’s a flour thing? I think my body digests grains better in whole form (i.e. rolled oats instead of oat flour, etc). I reintroduced gluten in the form of kamut and spelt, and didn’t really have any noticeable reactions, as long as I didn’t go crazy and eat 10 spelt scones. Since then I’ve had gluten/grains off and on and haven’t noticed issues with limited consumption, but my digestive system and my skin both retaliate when I eat a lot in a short period of time. Basically my lesson learned from all this is that grains, for me, are best eaten as whole as possible, as limited in consumption as possible, and in as great of a variety as possible. I’m still having fun with gluten free baking and new grains (kamut, spelt, millet, etc.), but I’ll try to keep a tighter reign on my overall consumption, glutenous or not.

Dairy

I actually sort of knew where this one was headed. I’ve known since childhood that cow’s milk makes me queasy, and it’s hit or miss with yogurt. I’ve never noticed issues with cheese, but I still put it all to the test to see if perhaps it was a casein issue or a lactose issues. I’m leaning toward casein issue, because I don’t seem to have problems with goat+sheep dairy and primarily fat-based cow dairy (butter, cream, etc). I do have slight GI problems with hard cheese (practically lactose-free, but heavy casein) and ice cream (what?!), but not discomfort. I also digest better with a higher milkfat content in whatever dairy I’m eating. Food combining is also my friend in this situation. Lesson: limit dairy, and choose high-fat, goat dairy choices when possible. Avoid cow milk, as always.

Soy

I noticed before this elimination diet that anything more than a very limited consumption of soy gives me some wicked mood swings. I also noticed that if I eat more than one serving of soy in a day (ie. soy milk in my oatmeal in the morning, plus a Clif bar in the afternoon), I get some serious stomach cramps. But I also noticed this will all other beans as well. I can handle one serving a day, but two in a day and I get sharp stomache cramps. This is probably for the best. My estrogen dominance suggests I need to limit my consumption of soy anyway.

Corn

No measureable issues, though I sort of failed on a proper introduction of this anyway! I tried reintroducing with nixtamal, but all the tamales around these parts are dripping with grease and cheese. I canNOT handle excessive grease, I tell ya what…

How I feel

For the most part, my GI issues have greatly decreased over the past month and a half, my skin has gotten better, and my headaches have diminished somewhat (but that may also be because the temperature has finally dropped below Saharan levels). I did notice that this is the WORST time of year for me for allergies, and while everyone else has been having reactions for the past three weeks, I only had one day of allergies (plus the week of inevitable sinus infection as a result of the allergy attack). Could this be connected?! I don’t know! But I like the break!

 

Is there a type of food you are sensitive to?

Whole Wheat Pizza Crust

I was right! I said in my previous post that perhaps the reason why my pizza crust was too crunchy for my liking was the fact that I left it in the oven too long. I decided to use some leftover dough for dinner and this time it was only in the oven for about 5-8 minutes. Perfect chew! Many people like thin crust for the crunch. Honestly, I prefer a chewy crust. I go for thin crust because it means fewer calories. So if I can get my chewy crust in thin form, all is good in the world! And that seems to be the case in my kitchen right now.

This recipe is something of a combination of Roni’s Thin Crust Whole Wheat Pizza Dough, Jenna’s Best Pizza Crust, and a little know-how as learned from Mr. Alton Brown. I wanted to create a “’high-protein” whole wheat pizza crust for Weight Watcher Points Plus’ sake, and so I incorporated soy flour. And because I love a great deal of chew, I used bread flour, a higher-gluten wheat flour, in place of all-purpose, and opted for an addition of vital wheat gluten to ensure a nice rise and chewy texture, which can be difficult to achieve when using whole wheat flour and the completely gluten-less soy flour.

Michelle’s Whole Wheat Pizza Crust
makes 2 large pizza crusts (can easily make 24 slices of pizza, total)

2 1/2 tsp (or 1 packet) of active dry or quick-rise yeast
1 1/3 cup warm water (preferably about 120 degrees)
1/2 cup soy flour
1 1/2 cup bread flour
1 1/2 cup whole wheat flour
4 tbsp ground flax
2 tbsp vital wheat gluten
1 1/2 tsp kosher or sea salt
1 tbsp olive oil + more for rubbing

Combine water and yeast together in a small bowl (I used a measuring glass) and allow the yeast to “bloom” for about 10 minutes.

Meanwhile, mix all the flours, the flax, the gluten, and the salt together thoroughly. Stir in the olive oil. Once the yeast has bloomed (it will look foamy), stir into the dry mix until you get a sloppy ball.

Turn dough out onto a floured surface and knead the ball for about 10 minutes, or until the whole ball is smooth and evenly moistened without being sticky or dry to the touch. Add more flour or water in the kneading process, as needed. Sometimes it’s needed. Sometimes it isn’t. Ball will be done “kneading” when it becomes sort of elastic. It shouldn’t tear easily when you fold it over on itself, and you should be able to poke it gently with your fingertip and have the dough bounce back fairly easily.

Lightly oil the ball on all sides and place in a large bowl and cover tightly. Place in a warm place for several hours at minimum (until the ball doubles in size), or up to a day. I prefer to leave mine out for, at minimum, overnight, since that gives the gluten time to relax and make the dough easy to roll out without pulling back into a smaller round.

Once you’ve allowed the dough to rise for the amount of time you wish, cut the dough in half (for two large pizzas. I wrap up the second and stick it in the freezer for a quick pizza night at a later date) and with one ball, press out into a small round starting with the center of the ball. Use a rolling pin if you wish to roll out the dough, starting the pin from the center of the dough and rolling outward, turning the dough after each roll so you get whatever shape you wish (round, oval, amoeba… whatever).

Top with whatever ingredients you wish (pre-cooked where applicable. Don’t try to “cook” ingredients that require more than a few minutes in the oven, because you don’t want to overcook your crust), and place in a 400 degree oven for about 5-8 minutes, or until the crust firm at the bottom and a bit puffy on top. Or, if you’re using cheese as a topping, when the cheese is sufficiently melted to your liking is a good gauge.

Serving size: 2 slices (1/12th of the recipe or 1/6 of a whole pizza crust)
Calories: 154
Fat: 2.7 grams
Carbohydrates: 24.88 grams
Fiber: 4.32 grams
Sugars: .06 grams
Protein: 8.98 grams
Points Plus: 4

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