• Krysti Rowker

Tips For Transitioning to Grain Free Eating

Updated: Mar 2

An increasing number of medical professionals and scientists have been discussing links between modern grain products and chronic inflammatory and digestive illnesses. A variety of factors, such as genetic alteration, excessive input farming, and modern industrial milling have made grain-containing foods unhealthy. This has motivated some individuals to switch to a diet that contains no grain. Below are some helpful tips for transitioning to grain free eating:

Use Greens in Place of Grain-Based Wraps

Wraps are a tasty and convenient lunch, and you do not have to give them up if you go grain free. Simply use leafy greens, such as lettuce or kale, in which to wrap your favorite meat, poultry or tuna.

Fill Up on Vegetables

Fill your refrigerator and pantry with a broad range of vegetables. When you eliminate grains, you are far more likely to eat more vegetables, which is a very positive aspect associated with a grain free diet. Experiment with different recipes for healthy dips to make your vegetables more tempting.

Make Use of Your Slow cooker

Roasting meat and chicken in a crock pot is a great way to make quick, healthy meals without having to follow complex recipes or spend time with complicated preparations. Crock pot recipes abound for beef and poultry, and you can simply pair such items with salads, fresh vegetables or fruit salad to create a balanced dinner. A crock pot can also be used for beans, soups and chili, so that healthy snacks are always available.

In addition, a little-known use for your crock pot is creating tasty breakfasts, such as egg and cheese casseroles or egg and vegetable omelets. You may have to invest in a crock pot model with a timer to ensure such creations are ready at the appropriate breakfast hour, but the convenience such an appliance offers should not be overlooked.

Keep Appropriate Baking Ingredients on Hand

Obviously, everyone enjoys dessert of one kind or another, and therefore you will be pleased to know that grain-free baking is surprisingly easy. This is because you only need a few vital ingredients that are not difficult to locate. These include the following:

• Unflavored grass-fed gelatin

• Maple syrup

• Raw honey

• Coconut sugar

• Arrowroot flour

• Coconut flour

Many grain-free desserts can be made in less than 30 minutes, and numerous easy-to-follow recipes can be found online without any difficulty.

Add Healthy Saturated Fats to Each Meal

Once touted as unhealthy, it is now understood that healthy fats and proteins are good sources of energy that do not wreak havoc with insulin levels, as do most grain products. Genuine, natural saturated fats assist your body to process nutrients. In addition, they reduce inflammation and keep you feeling full longer so that the urge to overeat is significantly lessened. Good examples of healthy fats to add to meals as you transition to your new diet include ghee, organic lard, palm shortening, unsalted, grass fed butter and coconut oil.

With a little time and effort it is easy to go grain free. Fortunately, you have everything to gain and nothing to lose by making this healthy lifestyle change.

If you would like support check out The Mama's Grain-Free Jumpstart Program. If you would like to see if we're a good fit schedule a free discovery session with me here. If you don't see a time that works for you email me at and we can find a time to chat. You can also join my Facebook Group if you would like to learn more.

In health and wellness,

Krysti Rowker


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