What Is Gluten Free Diet?
What is gluten free diet? First what is gluten? Gluten (from Latin gluten, “glue”) is a protein composite found in foods processed from wheat and related grain species, including barley and rye. It gives elasticity to dough, helping it to rise and to keep its shape, and often giving the final product a chewy texture. We have included a gluten free diet list to help you identify gluten free foods. Best of all, these easy gluten free recipes on the healthy food blog like Holly’s Southwestern Baked Sweet Potatoes. Gluten free recipes are highlighted with a symbol in Eating Well To Fight Arthritis cookbook.
| Servings 4 potatoes |
- 4 medium sized Louisiana yams sweet potatoes
- 1/2 cup fat-free plain Greek yogurt
- 1 1/2 teaspoons chili powder divided
- 1 teaspoon ground cumin divided
- dash salt
- 1 teaspoon olive oil
- 1 red bell pepper cored and diced
- 1/2 red onion diced
- 1/2 teaspoon paprika
- 1 (15-ounce) can black beans rinsed and drained
- 1/2 cup reduced-fat Mexican cheese blend
- 1/4 cup chopped green onion
Ingredients
|
- Poke holes in sweet potato with fork. Microwave potatoes 8-10 minutes or until potatoes are soft and cooked through.
- In small bowl, mix together yogurt, 1/2 teaspoon chili powder, 1/2 teaspoon cumin, and salt; set aside.
- In small nonstick skillet, heat oil and sauté bell pepper, onion, remaining 1 teaspoon chili powder, remaining 1/2 teaspoon cumin and paprika until onion is slightly caramelized, about 5 minutes. Stir in black beans until heated.
- Cut thin slice off top of potato and open wider by squeezing potato. Top each potato with cheese, black bean mixture, yogurt mixture and green onion.
Per Serving: Calories 372, Calories from Fat 12, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 9 mg, Sodium 567 mg, Total Carbohydrate 66 g, Dietary Fiber 14g, Sugars 13 g, Protein 16 g, Diabetic Exchanges: 4 starch, 1 vegetable, 1 lean meat
Tip: If you would rather, bake potatoes in oven at 400°F. about 1 hour.
Gluten Free Diet For People with Celiac Disease
An estimated two million Americans – about one in 133 people – have celiac disease, an inherited, autoimmune disorder that tends to run in families. Symptoms are caused by eating foods that contain gluten, and, like many autoimmune conditions, the symptoms can initially be triggered by physical and emotional stress.
People with celiac disease should follow a gluten-free diet for life. Even a small amount of gluten can cause problems and result in damage to the small intestine. The good news is that following a gluten-free diet can greatly improve and even completely resolve symptoms, heal existing intestinal damage, and prevent further problems.
Use The Following As A Guide to Gluten Free Diet List
1. Avoid all foods containing wheat, oats, barley and rye.
2. Read labels carefully. Gluten can turn up in cold cuts, soups, candies and soy sauce. Be aware of ingredients such as starch, modified food starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), texturized vegetable protein (TVP), binders, fillers, excipients, extenders, malt and natural flavorings, all of which may indicate the presence of gluten.
3. Look for grocers that specialize in gluten-free products – mixes for pancakes, muffins, pizza dough and bread are available.
4. Know where gluten can be hidden in products we use every day, such as stamp and envelope adhesive, medicines and vitamins.
Foods that may contain gluten:
Wheat
Rye
Barley
Spelt
Kamut
Durum
Triticale
Semolina
Couscous
Wheat germ
Seitan
Bulgur
Farina
Farro
Matzo
Graham
Stock cubes(broth)
Play-Doh
Lipstick
Soy sauce
Imitation meats
Marinades
Sauces
Processed meats
Textured vegetable protein
MSG
Malt vinegar
Beer
Bread
Crackers
Pasta
Pizza
Pretzels
Twizzlers
licorice
cookies
cakes
bagels
Pickles
Blue cheese
Hot dogs
Gravy powders
Gluten-Free Diet List for Grains
Being gluten intolerant doesn’t mean you have to eat a totally grain-free diet. Here are a few options you can still enjoy (in moderation) when grain-cravings strike:
1. Rice
2. Corn
3. Quinoa
4. Buckwheat
5. Millet
6. Amaranth
7. Teff
8. Sorghum
9. Wild rice
Easy Gluten Free Recipes
A note about oats: Experts hotly debate whether oats are tainted by gluten. Oat advocates point to studies showing oats don’t appear to damage the small intestines of people with celiac. Yet, detractors say oats are bound to be contaminated by gluten because they are often processed in facilities that handle gluten-containing grains. So it’s best to steer clear. If you’re concerned about contamination, choose Bob’s Red Mill oats (available at most major grocery stores). They are considered by many to be the “cleanest” oats around. If you’re still unsure, putting oats on your list of foods to eliminate and reintroduce can help you determine if they are problematic.
Your Favorite Oven Mitts That Never Get Dirty!
You will love these silicon oven mitts. They are easier to grasp hold of the pan and use since they are short, plus they don’t get dirty.They are inexpensive, easy to store and do the job.
They also make a cute gift (for yourself).
Easy Gluten Free Recipes in Holly’s Healthy Cookbooks
Holly Clegg’s arthritis cookbook is full of gluten free recipes and focuses on anti inflammatory foods. Her cancer cookbook focuses on recipes for cancer patients and cancer prevention. Both easy healthy cookbooks contain a symbol to indicate gluten free recipes throughout the cookbook. This way you have easy reference for gluten free foods.
Fruity Quinoa Salad is another delicious gluten free recipe that is full of amazing nutritious flavors and ingredients!
Get All of Holly’s Healthy Easy Cookbooks
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