How to go grain-free in 7 days
Going grain-free is certainly not as difficult at it may seem. I presented this as a challenge a few weeks ago and I had over 200 people join me on a one week immersion into grain-free eating and living. The week just wrapped up and it was amazing! Everyone was able to get through the 7 days without breaking a sweat. Some may have fallen off the wagon here and there but the good news is that there are no rules. There is a learning curve when it comes to trying something new and you have to just do the best you can with the resources that you have. Life throws us curve balls and doesn’t always allow for challenges or transformations to happen all at once – that is unrealistic. I used 7 days as a baseline and way to get started, not as a beginning and an end. My goal was to make things easy for everyone. So I outlined approachable steps to take in oder to remove grains from the diet and what to use instead as a substitute or alternative.
Each day of the challenge was filled with recipes and ideas to make this as fun and delicious as possible. By going through all the different meals during the day and addressing some FAQ’s I think this was a really well rounded immersion to kickoff grain-free eating. I have captured what took place during the week and I have outlined it below. Just because that week is over, it doesn’t mean it can’t be replicated at any time. Now you have the chance to be guided at least for 7 days, on how to go grain-free!
Before we start have listen to this episode about Going-Grain Free on The Ultimate Health Podcast.
Day 1: This day is all about house-cleaning & kitchen cleaning. You are going to want to get things organized and begin to understand the different aspects of what it looks like to eat grain-free. This is not the same as gluten-free! This might mean heading to the grocery store or ordering some new products online! Don’t worry if you don’t have everything you need, just do the best you can and add things in as you go along.
Whether you already have an idea of what is considered grain-free or not this resource and list is going to be super helpful. In addition, you are also going to want to check this this one out too! Don’t forget about this shopping list which should also help to set you up initially.
Day 2: This day is all about what to have for breakfast while being grain-free. I know this is an area many people want to learn about. What do you have if you can’t have granola and oatmeal, but you don’t want a smoothie everyday?
Luckily there are also lots of breakfast options in A Real Treat like the turmeric elixir, sweet potato blueberry muffins and strawberry crumble (make it apple this season) and both pancake recipes – so you should be set.
Watch me make a Golden Vanilla Elixir, this is by far one of my favourite breakfasts during the cooler months.
Other Breakfast Ideas
- Muffins with nut butter
- Fruit crumble with coconut yogurt
- Chia soaked with almond milk or coconut milk with all your fave superfoods or fruit (you can even add in protein powder or collagen)
- Coconut yogurt with grain-free granola and fresh fruit
- Eggs and bacon or grass fed sausages (if you are a savoury person and omnivore)
- Spaghetti squash with almond milk and dried fruit
- Avocado smashed on grain-free toast (btw you’ve got to try Legit Bread Co)Elixirs of course – check out this post to get some more ideas on how to build yourself a delicious elixir at home!
Recipes from the experts…
- Matcha Latte from Rachel Bies Nutrition
- Coconut Flour Banana Muffins from Joyous Health
- Grain Free Wild Blueberry Muffins from Holistic Wellness
- Coco No Oat Granola from Holistic Wellness
- Gluten Free Crepes from Holistic Wellness
- Coconut Flour Apple Cinnamon Muffins Wellness Mama
- Apple Cinnamon Waffles – Beyond the Bite
Day 3: Today we are talking LUNCH IDEAS! I think the biggest area is finding options for when it comes to sandwiches, buns and wraps. So here you are going to get some ideas on how to make some homemade breads or what to use instead! Below are recipes to make some of your own homemade breads but you can also use collard greens (which I recommend blanching, or lettuce for wraps).
Store bought grain-free wraps: Coconut wraps, siete wraps, Raw wraps are all options that you can get some at Thrive Market (for US peeps only) www.ultimatehealthpodcast.com/thrivemarket
For my fellow Canadians – you can get coconut wraps from www.rawelements.ca (use code TUHP) you can also order from Switch Grocery and get Legitbread Co which is an amazing GF bread mix for home baking.
Here are some lunch style recipes from amazing experts:
- Cassava Based Naan From Cotter and Crunch
- Grain-Free Almond Bread – From Meghan Telpner
- Artichoke Frittata – Julie Daniluk
- Everything Free Bread – Ricki Heller
- Pea and Spinach Hummus – Going Grainless
- How to build a lunch salad – Marni Wasserman
- Warm Kale Salad with Pine Nuts – Veggie and the Beast Feast
Day 4: This day is all about dinners. When it comes to dinner, I find people have a challenge with what to replace rice, pasta, pizza etc. So here are some ideas, and more recipes to come later.
- Pasta: chickpea pasta, zucchini noodles, spaghetti squash, spiralled sweet potato noodles, miracle noodles (shirataki), kelp noodles
- Rice: cauliflower rice, mashed potato or sweet potato, cooked yucca (cassava), roasted veggies, cooked jack-fruit
- Pizza/Taco: Siete wraps, Live organic green wraps, Wrawps (raw wraps) collards
- Turkey Lettuce Wraps – Gluten FreeDom
- Lemongrass Coconut Soup – Meghan Telpner
- GF Pizza Crust – Joyous Health
- Cauliflower Rice – Holistic Wellness
- Cauliflower Risotto – Ruled me
- Evolving Green Burger – Marni Wasserman
- Soups and stews are also a great idea for dinner especially since the fall/winter season is upon us
Day 5: Today is all about snacks – ones that you can make without an oven or grab on the go. Both sweet and savoury! Of course my book A Real Treat is loaded with some great options which are mostly sweet
New Age Cherry Blasters
Coconut Craving Buster
Raw Frozen Carob cookies
Hot chocolate chaga latte
Carob Cherry Pudding
* don’t forget the in a pinch dessert ideas at the back of the book!
However if you are after something savoury:
- Salted dark chocolate
- 100% dark chocolate with coconut butter
- Dried Seaweed
- Nuts and seeds or trail mix (add in cacao, goji berries, mulberries or goldenberries)
- Cassava chips (siete) and guacamole
- Plantains – homemade or store-bought
- Sweet potato chips, Jacksons Honest (Thrive Market has these)
- Kale chip
- Hummus + cut up veggies
- Avocado with sea salt
- Macademia nuts
- Clean Jerkey (epic bars or wilde bars)
Other recipe ideas:
Chocolate Fatties – Jenn Pike
Chocolate Ganache Tarts – Julie Daniluk
Day 6: Today we talk about baking and how to bake with grain-free flours instead of wheat based or even gluten-free grain based flours. As you know, a real treat gives you a good idea on how to do this. You are also going to get so many more recipes today which I will post in the comments below so they are all in one place. (Also refer back to the original resource on day one to see difference between gluten-free and grain-free)
These recipes in A Real Treat should give you a great head start with a variety of baked goodies:
Strawberry Rhubarb Crumble
Double Banana Bread
Sweet Potato Blueberry Muffins
However I know the question is, what if I don’t have certain flours on hand? Well as I am seeing from your posts all week some of you are being creative and finding alternatives. Just know that even if a recipe calls for a certain flour, you can sub in any other grain-free flour. Sometimes a little experimenting may have to happen….
Anytime Cassava is used you can use almond flour, tapioca or arrowroot powder instead. Also note the tapioca is the refined part of Cassava, it is the starch. It will make your baked good more moist than using whole Cassava flour.
Coconut Flour can also be used, however you don’t really want to use much more than a 1/2 cup of coconut flour per recipe because it is very drying.
Almond flour – you can use sunflower seed or pumpkin flour instead. You can also use banana flour as a sub for almond or coconut in a recipe.
Chickpea and lentil flour are also flours that can be used. They are not featured in the book, but just know that you can use chickpea flour instead of tiger nut flour etc.
I know that Tigernut flour is probably the one you are having a tough time finding. My local resource doesn’t sell it anymore, so you can look for Organic Gemini or Govinda’s or anything else you can find online.
Definitely put in an order at www.switchgrocery.com for Cassava flour to start.
Strawberry Banana Brownies – Going Grainless
Coconut Kefir Ice Cream Pops – Meghan Telner
Tigernut Banana Bread – Gluten Freedom
Tigernut Cookies – Marni Wasserman
Day 7: This day is all about getting what you need from some brands and companies that are out there making grain-free eating and living very easy! At this point you are likely going to want to continue eating grain-free because you will be feeling so good. Therefore, I want to make sure you all get a chance to the goodies that you need from some of the amazing resources available to you!
Thrive Market – you will get 20-50% off of all items + 25% + free shipping www.ultimatehealthpodcast.com/thrivemarket
Raw Elements (Canadian Resource) Lakanto, Medicinal Mushroom, Chocolate Sunwarrior etc Use code TUHP to save 10% www.rawelements.ca
Perfect Keto Ketones + MCT Oil Powder + Collagen www.ultimatehealthpodcast.com/perfectketo
Kettle and Fire Bone Broth for gut healing goodness. If you don’t want to make it yourself, this company will delivery high quality BB to your door! (US only) www.ultimatehealthpodcast.com/bonebroth
Cassava Flour If you are in the USA you can also order directly from Otto’s Cassava Flour at www.ultimatehealthpodcast.com/cassava
Chickpea pasta that I have been loving! You’ve got to try this brand! http://choosechickapea.com No discounts here, but just want you guys to be able to find it!
With all this being said, I am excited for you to embark on the journey of going grain-free for 7 days or more! Be sure to grab yourself a copy of my book A Real Treat which is fully loaded with details on what it means to go grain-free, how to make elixirs and a wide variety of different desserts to enjoy.
If you feel like you need some group support or want to be in contact with others like minded, be sure to join The Ultimate Health Community! See you in there 🙂
Marni – @marniwasserman
Photo credit for featured image is by Doris Romano.