'gluten free' posts

An estimated 1.6 million Americans are currently following a gluten free diet, though many have never been diagnosed with celiac sprue (also known as celiac disease).  Patients commonly ask me about celiac sprue and gluten free diets, so I will try to answer some of these questions. The first question I get is what is celiac sprue or celiac disease.

What is celiac sprue?

In celiac sprue, the ingestion of gluten causes inflammatory damage to the lining of the small intestine.   Gluten is a protein, very common in our diet, found in wheat, rye, barley, and oats. (Ed. note - see this chart from the NIDDK that shows other ingredients and items that may contain gluten.)  In people with celiac sprue, the usually large absorptive surface of the small intestine is flattened from damage, significantly limiting its ability to absorb nutrients. 

Though celiac sprue is estimated to affect approximately 1.8 million Americans, many are unaware they have the disease. 

What are the symptoms of celiac sprue?

Celiac sprue causes a variety of symptoms.  They can range in intensity from very mild to debilitating.  Some of the most common signs and symptoms are:.

For this French/Italian girl that grew up on bagels and loaves of bread, it wasn’t easy to read the lab results telling me gluten was the source of all my problems (digestive anyway). Despite a degree in nutrition, I’m here to break the news that it’s far from easy, not just for me, but the unfortunate waiter, the distressed party hostess, or the sibling that doesn’t quite understand why you are no help in devouring the Oreos.

This post is for anyone with a new diagnosis, those just coming to terms with an old diagnosis, and those that think that gluten intolerance might be a possibility. It’s also for the friends and family of those affected by celiac disease or gluten intolerance, and for those that just want to learn more about it.

What’s the deal with wheat, gluten, and these allergies?

Gluten is a protein found in wheat, rye and barley. You can be allergic to wheat, which is different than being gluten-intolerant (a broader category of things to avoid), which is different from having celiac disease. Here’s a little about each.

Celiac Disease

• What it is: Not an allergy, but an autoimmune disorder that ....

 We laugh at the scene in Elf when Buddy douses his spaghetti with maple syrup, but this probably isn’t too much of an exaggeration of how much sugar Americans are consuming (the USDA estimates roughly 32 teaspoons of sugar daily, nearly 100 pounds annually). Like Buddy demonstrates, this is way too much. Rather than remind you (and myself) of the horrendous health effects that excess consumption of processed sugar can have, let’s instead dissect the refined sweet stuff stashed in your cupboard, and then examine the alternatives that have a bit more to offer our taste buds and overall health.

One ingredient, one wholesomely good—and delicious—food. And it’s a snap to prepare. Best purchased at harvest time, squash can be stored for months in a cool, dry place. Serves 4.

Try this with: Pork Dijon with Chutney and Sauteed Swiss Chard

Ingredients

• 2 pounds seasonal squash such as Hubbard or Butternut, skin peeled away and remaining squash cut into chunks

Directions

1. In medium saucepan boil one inch of water.
2. Place squash in steamer basket above water, cover, and simmer 15-20 minutes until tender.
3. Drain and puree or mash.

Per serving: 102 calories, 2gm protein, 27 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 5 gm fiber, 9 mg sodium

There is something ridiculous about how simple this salad is to put together and how much everyone likes it. These are staples for most kitchen pantries. Pair it with Greek Yogurt Chicken and not only is it pretty to eat but absolutely delicious as well. Serves 8.

Try this with: Greek Chicken with Herbed Yogurt Sauce

Ingredients

• 2 large sweet red peppers, sliced thinly
• 10 ounces frozen corn, thawed
• 10 ounces frozen peas, thawed
• 1 14-ounce can chickpeas (garbanzo beans), rinsed
• 1 cup celery, chopped
• ½ cup carrots, chopped
• 4 green onions chopped (include green stems for color)

Balsamic vinaigrette dressing

• 1½ tablespoons each olive oil, balsamic vinegar, lemon juice
• ½ teaspoon each oregano, basil
• ¼ teaspoon each thyme, black pepper

Directions

1. Combine ingredients and pour dressing over salad and mix.
2. Chill for one hour and serve.

Per serving with dressing: 200 calories, 9 gm protein, 34 gm carbohydrate, 5 gm fat, 1 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 8 gm fiber, 64 mg sodium

THE SEASONED COOK If you'd like, substitute roasted red peppers to add a smoky flavor.

How many recipes are enhanced by mustard? Too many to count. And this meal with baked cod is no exception. Our Spinach Barley and Broiled Tomatoes are excellent accompaniments. Serves 4.

Try this with: Spinach Barley and Broiled Tomatoes Parmesan

Ingredients

• canola oil spray
• 1 tablespoon olive oil
• 2 tablespoons Dijon or yellow mustard
• ¼ cup white vinegar
• ¼ cup water
• 1 pound cod fillet
• 1 tablespoon each tarragon and chives
• ½ cup parsley, chopped

Directions

1. Preheat oven to 350°. Spray an ovenproof dish with oil spray.
2. In a small bowl mix together the olive oil, mustard, vinegar, and water. Stir to blend.
3. Place fillets in dish, cover with mustard mixture.
4. Place pan on top shelf of oven and bake for 10-12 minutes until done.
5. Divide into 4 portions. Serve by spooning the liquid from the pan over each portion. Top with parsley, tarragon, and chives.

Per serving: 128 calories, 20 gm protein, 2 gm carbohydrate, 4.5 gm fat, .5 gm sat fat, 3 gm mono fat, 46 mg cholesterol, .5 gm fiber, 141 mg sodium

THE SEASONED COOK You may substitute another white fish such as tilapia in this recipe.

This quinoa is quin-WOW! If you haven’t tried this nutty, full-flavored complete protein, get ready to love it. This salad, simply dressed with buttermilk, olive oil and orange juice, combines the sweetness of dried fruits with green onions and crunchy cholesterol lowering almonds. Makes a meatless main or substantial side dish. Serves 6.

Ingredients

• 1 cup quinoa
• 2 cups low-sodium chicken or vegetable broth
• ⅓ cup sliced almonds, toasted
• 1 cup thinly sliced green onions (about one bunch)
• ½ cup dried cherries*, chopped
• ½ cup chopped parsley
• May substitute chopped apricots, cranberries or raisins

Dressing

• ¼ cup orange juice
• 1 tablespoon olive oil
• 2 tablespoons buttermilk
• 2 teaspoons honey
• ¼ teaspoon salt, optional
• ½ teaspoon freshly ground black pepper, or to taste

Directions

1. Place quinoa and broth in a large saucepan and bring to a boil. Cover and reduce heat; simmer 15-20 minutes or until liquid is absorbed. Remove from heat.
2. Meanwhile, place almonds in a small pan over medium heat and toss until lightly browned and fragrant.
3. Whisk together the dressing ingredients in a small bowl until well blended.
4. While the quinoa is still warm, stir in the green onions, cherries, parsley, and almonds, then toss with the dressing and serve.

Per serving: 262 calories, 8g protein, 39g carbohydrate, 9g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 3g fiber, 44mg sodium (with optional salt: 141mg sodium)

THE SEASONED COOK If you’re new to quinoa (KEEN-wah), this is a great first-time recipe. Nutritious and high in protein, quinoa is one of those perfect whole grains to have on hand and faster to prepare than brown rice.