No Wheat, No Sugar Recipes

I am not sure if anyone can help me, but I am desperate for a few new recipes. I have been diagnosed with fructose malabsorption and so have a ton of dietary restrictions. Basically what I CAN have is plain meat (ham and bacon are usually sugar cured), potatoes, rice, spinach, lemon, mushrooms, garlic, and dairy. I CANNOT have wheat, onions, soy, beans, sugar in almost any form (including artificial sugars and natural sugars- I can have dextrose/glucose), fruit, and almost no vegetables (only a few greens are OK). I also have to watch corn in certain forms. Like I can have degermed cornmeal and cornstarch, but not plain corn. Anybody have any ideas? It has been terribly expensive buying gluten free, sugar free things and trying to still not eat the same 5 meals. My staples right now are alfredo with rice noodles, potato soup, mushroom soup, plain hamburgers, plain roast, and chicken and rice. I have a family of five and would like to only have to cook one meal at night. Just hoping someone might have new ideas to try. Thank you in advance for anything.

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Castal - February 24, 2010

You might need a little experimentation, but here are a few ideas to feed both you and your family without going crazy:

Crock pot roasts:
Clean and chop potatoes into large hunks. Place in a crock pot with a little olive oil, garlic, fresh mushrooms and any other veggies you have on hand that you can eat. Place a defrosted hunk of meat (cheap roasts work well here) on top of the veggies. Season the whole pot with salt/pepper/marjoram/basil/rosemary (experiment with spices, they add flavor without adding sugars and other dietary issues) and cook on low for 8-ish hours, or on high for 4-5 depending on your crock pot and how large the roast is.

Instant pasta sauce:
Heat olive oil, garlic, mushrooms (canned works well) in a large pot. Add in a pile of greens. Wilt the greens and add a bit of water or chicken broth (home made makes sure there is no soy or sugars added) and then add either lemon juice to taste or a little dairy (cream or sour cream) to make it saucy. If you like you can mix some corn starch with water and then add it to the sauce to thicken it. Serve over rice pasta (I like the Tinkyada brand, since my non-gluten-free family loves it just as much as regular wheat pasta). Once again, experiment with spices like basil or cayenne pepper to spice up the dish without adding issues to it.

Deep fried goodies (chicken, fish, mushrooms, cheese)
-Mix 1/2 c. cornmeal, 1/4c. brown rice flour, 1 Tbs. corn starch 1 tsp. salt, 1tsp. garlic powder (and a teaspoon onion powder if you can have it), a pinch of cayenne powder, and 1/4tsp black pepper in a bowl.
-Beat two eggs in a bowl. Dip pieces of meat/veggies/cheese first in dry mix, then in eggs, then back in dry mix.
-Fry in hot oil (either a FryDaddy type fryer or on the stove at around 350 to 400 degrees, lower temps for bigger pieces) till batter is crispy and inner food is done.

Other ideas for family friendly meals include:
Shepard’s pie (either chicken or beef with greens, potatoes and cheese)
Lemon Baked Chicken with rice (try coating the chicken with herbs and garlic)
Sides of mashed potatoes and Southern Cornbread (traditionally made with cornmeal, salt, water, and oil–no gluten or sugars)
Savory cheesecakes made with nut crusts (look online)
Egg dishes (crustless quiche, omelettes, eggs/hashbrowns)

If you have a sweet tooth and are craving chocolate, try a few small pieces of cocoa nibs which have very few natural sugars.

While I am not sugar free, I am gluten free and have managed to work around many dietary issues and cooking problems. Feel free to pop over to my blog if you feel like it and feel free to ask questions there as well.

Lisa - February 28, 2010

My son is Celiac and just turned 19. I am also trying to teach him what I cook so he will be ready when he decides to leave the house. Let me know what you like, not just what you are allowed to eat. Are you looking for main courses for the entire family, or for just 2? would you like to figure out a great dessert? do you have a crazy hankerig for something chineese or mexican? let me know, and i will try to teach you what i am teaching my son.

JenZ - March 1, 2010

This should work:

Greek Chicken & Potatoes

1 chicken, cut into pieces
4 medium russet potatoes, peeled and quartered
1/4 cup lemon juice
1/4 cup olive oil
1/4 cup chicken broth (probably should use homemade unless you can find one that fits your needs – otherwise just use water and some extra salt)
1 tsp. oregano
several cloves garlic, crushed/minced

Place chicken and potatoes into a large baking dish. Sprinkle liberally with salt and pepper. Combine remaining ingredients in a jar with a tight-fitting lid, and shake to combine. Pour mixture over chicken, cover pan with foil, and bake at 375 degrees for 1 hour. Remove chicken to a plate; cover with foil to keep warm. Return potatoes to the oven for an additional 15 minutes.

This is one of our favorite meals!

JenZ - March 1, 2010

One more thing … Is it possible that you might be able to use a fruit substitute like xylitol? That may open up some dessert options for you and/or allow you to have something like a “rice pudding” for breakfasts. What about oats and quinoa?

suzy - March 3, 2010

Hi here is a food we have here in W africa. it is made using the starch of corn. (i don’t know if this is degermed or not) it is something you can make a lot of and store because it doesn’t go bad quickly. take whole corn and let it sit in water for 2 days.. yes it is fermenting.. if you don’t have a mill you will need to ferment the corn flour. anyway when it has sat for 2 days if you have a mill, grind the now well soaked corn and take it now and strain it through cheese cloth or the such with a bunch of other water. soak the starch in the water. When you want to use it just drain off the water and scoop out the starch which is on the bottom. boil water and then when it is boiling add a bit of the starch. until it becomes thick but thin enough to still pour slowly. cook it for about 5 min. here people put it into new little plastic bags and tie them shut while it is still bubbling in the pot. then drop in cold water to cool it off. when it has cooled it becomes firm. it can last for a month in the heat like that out of the fridge.. or so they say. it is then eaten with a variety of sauces. such as green leaves mixed with ground pumpkin seeds and flavoring, or if the person is in a real hurry they will eat it with raw onion,tomatoes. that is usually asking for typhoid here. or sometimes with hot pepper and leaves. anyway whatever kind of mixture you would like.
i guess if you arn’t sure about if the corn stuff is degermed then you could do it with just cornstarch itself and soak it in water until it gets sour and then cook it. it has zero nutrients.

Patty - March 3, 2010

Sweetie, you may want to check-out simplysugarandgluten Excellent ideas and recipes!

Shiloh - March 3, 2010

Thank you all for your ideas! Unfortunately even substitute sugars like xylitol are out for me. As for what I like – I just plain like food, any and all! We traveled to China last year and I had the most fun trying so much stuff (some of it I have no idea what it was) and luckily most of their food was, of course, rice-based and they do not eat a lot of sugar. I love italian, but most of that is out because I cannot have tomatoes. I really am looking for stuff I can have that my family will also eat (I have three small children). So something that might feed 5. Also should I mention one of my daughters is lactose intolerant! I didn’t throw that in the first time because the choices get even smaller.

Wendy - March 4, 2010

Hi, have you tried using Stevia? It is a natural sweetner made from a herb and causes no change in blood sugar levels. I haven’t yet heard of anyone who can’t use it. Wendy

Wendy - March 4, 2010

I also suggest that you see a naturopathic doctor or a certified nutritionist to help you with meal ideas/recipes. Dietitians can be helpful too, but they are sometimes restricted in the dietary type of knowledge/advice they can give. If you live near a naturopathic college you could see a student doctor and get reduced rates. Wendy

Janice - June 2, 2010

Some of the traditional Hispanic peasant foods might be a nice change. Salsa is a problem, because of the tomatoes. Otherwise tacos, enchiladas, tamales, and stuffed peppers can add some variety. Many of the traditional recipes can be modified to use rice flour instead of wheat flour, and in some cases you can use corn meal or masa entirely. I have had to be careful and read the labels on corn tortillas, though (amazing what creeps in to some food items). Some FM’s are sensitive to various peppers, so some experimentation may be needed on that. I seem to tolerate bell peppers, and the most mild of regular peppers.

As far as sweeteners, some people do not understand that the only sweetener that is allowed is glucose. Artificial sweeteners and herbs (stevia and licorice) are just not allowed. I lucked out, and am not lactose intolerant, so I can use milk or cream to add the appearance of sweetness to some things.

Shannon - February 20, 2011

I love doing stuff with rice pasta. My favorite is with angel hair or spaghetti rice pasta.

I saute mushrooms, zucchini, squash in some olive oil with garlic and shallots if you can have them. Then I make a sauce with the mixed veggies with the olive oil, some fresh lemon juice, and a little butter- Let that all saute a bit then toss in the cooked rice pasta. It is pretty simple but delicious.

SusanH - April 28, 2013

Yes to find a naturapath asap. Stop all the toxins: sugar, MSG, hydrogenated stuff, HFCS , processed food and the list goes on… They will help you do all the cleanses. Colon, Liver, Gallbladder. Then repopulate your “gut” with healthy bacteria with Probiotics, fermented vegetables , and Kefir made from whole raw milk made with the grains. It’s a process not an overnight deal so don’t let it overwhelm you :)

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