LiveBetter!
Gluten-Free

by: Registered Dietician
Jacqueline Gomes

nutrition@aptea.com

Kids Corner

About Gluten

What is Gluten?

Gluten is the composite of two proteins gliadin and glutenin. These proteins provide specific functions in processing foods, making their replacement difficult. Think of gluten as the “glue” that holds baked goods together.

Glutenin: dough elasticity, leavening, chewiness in baked products
Gliadin: gas-holding properties

Gluten is found naturally in all forms of wheat (including durum, semolina, spelt, kamut, einkorn and faro) and related grains rye, barley and triticale

Celiac Disease

Celiac disease is a genetic digestive disease that damages the small intestine and interferes with absorption of nutrients from food. Celiac disease is an autoimmune disorder that can be triggered at any age, possibly by surgery, pregnancy, infection or stress. When people with celiac disease eat foods or use products containing gluten, their immune system responds by damaging or destroying villi—the tiny, fingerlike protrusions lining the small intestine. Healthy Villi allow nutrients from food to be absorbed through the walls of the small intestine into the bloodstream. Without healthy villi, a person becomes malnourished, no matter how much food is consumed.

Celiac disease affects 1 in 133 healthy Americans of all ages, races and genders. However, people with preexisting autoimmune disorders such as Thyroid disease, Type 1 diabetes and Turners Syndrome are more likely to develop the condition.

Diagnosing the condition is typically done through blood work; however other tests may be necessary. Consult with your physician.

Gluten Intolerance and sensitivity

Unlike Celiac disease, gluten sensitivity is not an autoimmune disorder and does not cause damage to the small intestine. Gluten sensitivity can cause a variety of symptoms similar to celiac disease including gastrointestinal discomfort. Further research is needed in this area. Treatment for gluten sensitivity is the same as celiac disease – a gluten-free diet.

Symptoms and Treatment

The disease is difficult to diagnose as it mimics other intestinal disorders like Irritable Bowel Syndrome, chronic fatigue and iron deficiency Anemia. Symptoms vary from person to person and include chronic gastrointestinal distress such as diarrhea or constipation, abdominal pain, bloating, weakness, arthritis, depression, headaches and unexplained weight loss.

Some individuals may not have any symptoms at all and can be asymptomatic.

Take a multivitamin – A daily multivitamin that meets 100% of the Daily Value will help you meet your needs for a variety of essential nutrients.

TREATMENT: The only treatment for celiac disease is to follow a gluten-free diet. A diet free of Rye, Barley, and all forms of wheat (durum, graham, kamut, semolina, spelt).

Individuals who suspect they may have celiac disease must not remove gluten from their diet prior to testing.  A person must be consuming gluten for the blood test to detect antibodies that indicate celiac disease.

Tips to avoid Cross-Contamination

Avoid cross-contamination by cleaning toasters or any other household appliances that are shared with gluten-containing foods.

Consider having separate toaster ovens if you share a household with those not following the diet.

Flour sifters should not be shared with gluten-containing flours.

Deep fried foods cooked in oil shared with breaded products should not be consumed.

Spreadable condiments in shared containers may be a source of contamination. When someone dips into a condiment a second time with the knife (used for spreading), the condiment becomes contaminated with crumbs. Examples: peanut butter, jam, mayonnaise, mustard, margarine.

Carry a non-perishable snack with you just in case you are stuck in traffic or miss the train and are not able to find gluten-free foods.

Shopping with the A&P Family of Supermarkets

Your One Stop Shop for Gluten-Free products.

You can buy everything you need for a healthy gluten-free diet right in our supermarkets. We are committed to providing a wide variety of naturally gluten-free and gluten-free manufactured brands such as:

Schar® http://www.schar.com/us
Udi’s® http://www.udisglutenfree.com
Tinkyada® http://www.tinkyada.com
Glutino® http://www.glutino.com
ENER-G® http://www.ener-g.com 
Pamelas® http://www.pamelasproducts.com
Bob’s Red Mill® http://www.bobsredmill.com

plus many more.
*Not all products are available in all stores.  

Gluten-Free Shopping Tips

How do I shop for gluten-free items?

Gluten is found in a wide variety of foods such as breads and other baked goods, cereals, pastas, soups, prepared meats such as deli meats, hot dogs, burgers, imitation seafood, sauces, salad dressings, seasonings, snack foods, flavored coffees, candy, chocolate bars, and some supplements, medications and even lipstick.

The key to a successful shopping trip is to read ALL labels carefully every time you shop. Formulas and ingredients can change in items that you regularly purchase without notice from the manufacturer.

Many foods are gluten-free if the words wheat, rye, barley, malt, oats and brewer’s yeast are NOT found on the food label. The current recommendation for products made with grains (such as breads, pastas, cookies, cakes and cracker) is the label also reads “gluten-free”.

Not sure if it’s gluten-free? Call the manufacturer and ask about their gluten testing methods andhow they clean their facility equipment.

Allowed grains and flours include:

Rice, corn, soy, potato, tapioca, beans, garfava, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, teff, Montina and nut flours

 

Not allowed in any form include:

Wheat (durum, graham, kamut, semolina, spelt), rye, barley and triticale.  

Oats: Recent research shows pure, uncontaminated oats used in moderation (1 cup cooked) are safe for most people with celiac disease. Consult with a registered dietitian or physician if you want to include oats in your diet. Source: Gluten Intolerance Group.

Naturally Gluten-Free Foods
Choose a wholesome diet rich in naturally gluten-free foods such as lean meats, beans, eggs, milk, cheese, yogurt, nuts, seeds, fruits and vegetables including the allowed grains mentioned above!

Sample Menus and Shopping Lists

Breakfast, Lunch, and Dinner made easy. Try these healthy gluten-free menus made with

items you can pick up at our store. Ranging from 1500-2000 calories, these menu suggestions are a great way to manage your dietary needs. And remember, the menus are suggestions which you can adjust for your own preferences.

Contact our Registered Dietitian Jacqueline Gomes, RD at nutrition@aptea.com

Healthy Gluten-Free Recipes

Gluten-Free Oatmeal Pancakes

Makes: about 12 pancakes

Ingredients:

• ¾ cup Gluten-Free Oat Flour
• ¾ cup Gluten-Free Quick Rolled oats
• 1 cup fat free milk
• 2 tablespoon sugar
• 2 teaspoons baking powder
• ½ teaspoon sea salt
• 2 egg yolks, beaten
• 1 tablespoon vegetable oil
• 2 egg whites

Directions:

• In a small saucepan heat milk until hot, stir in oats; let stand 5 minutes.
• In a mixing bowl combine oat flour, sugar, baking powder and salt. Add to oat-milk mixture.
• In a small bowl combine egg yolks and cooking oil; add all at once to flour-oat mixture, stirring just until combined.
• In another bowl beat egg whites until stiff peaks form; fold into the batter. For each pancake, pour about ¼ cup of the batter onto a hot, lightly greased griddle or heavy skillet. Cook until golden brown, turning to cook other side when pancake has bubbly surface and slightly dry edges.
• Use a ¼ cup measure as a handy scoop for transferring pancake batter from the bowl to the griddle.

Nutrition facts for one pancake:
100 Calories; 3g Fat; 35mg Cholesterol; 340mg Sodium; 14g Carbohydrate; 1g Fiber; 4g Protein
Recipe by Bob's Red Mill Natural Foods

Lemon-kissed Quinoa Salad

Prep: 20 minutes
Makes: 4 servings

Ingredients:

• 1 cup dry quinoa
• 1 cup grape tomatoes, sliced in half
• ½ red bell pepper, finely chopped
• ¼ cup minced red onion
• 10 Kalamata olives, pitted and sliced
• 1 cup edamame (soybeans), shelled
• Salt and pepper to taste
• 2 tablespoons lemon juice
• 1 tablespoon spicy mustard
• 3 tablespoons extra virgin olive oil

Directions:

• Prepare quinoa according to package directions and set aside to cool.
• In a large bowl combine tomatoes, pepper, onion, olives and soybeans – add to prepared quinoa and stir to combine well.  
• In a small bowl, whisk lemon juice, mustard and olive oil. Pour over quinoa salad and toss well to coat.
• Chill for at least 30 minutes and serve. 

Nutrition Information:
360 Calories; 18g Fat (2g Saturated, 4g Polyunsaturated, 9g Monounsaturated fat); 0mg Cholesterol; 104mg Sodium; 39g Carbohydrate; 6g fiber; 14g protein

Sautéed Pears with Vanilla Yogurt and Honey Peanuts
Makes 4 to 6 servings

Ingredients:

• 1 tablespoon unsalted butter
• 4 large USA Pears, such as Bosc, Concorde, or Anjou, peeled, cored and sliced
• 1 tablespoon sugar
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• 1 tablespoon fresh lemon juice
• Pine of fine salt
• ¼ cup smooth peanut butter
• 1 tablespoon honey
• 1 cup low fat vanilla or plain yogurt
• ¼ cup honey roasted peanuts, coarsely chopped

Directions:

• Melt butter in a large heavy-bottomed sauté pan over medium high heat. Add pears and cook, stirring occasionally, for 5 minutes, or until softened. Sprinkle with sugar, cinnamon, ginger and lemon juice. Season with a pinch of fine salt.
• Cook over medium heat, stirring occasionally, until tender, about 5 to 7 minutes. Keep warm.
• In a small bowl combine peanut butter, honey and yogurt; stir until smooth. Set aside.
• To serve, place pears in a shallow bowl. Top with yogurt mixture. Sprinkle peanuts on top. Serve immediately.

Nutrition Information:

396 Calories; 16g fat; 5g Saturated fat; 4g monounsaturated fat; 2g polyunsaturated fat; 11mg cholesterol; 61g carbohydrate; 9g fiber; 8g protein; 99mg calcium

Cherry Stuffed Grilled Chicken

Prep: 15-20 minutes
Inactive time: 30 minutes
Cook: 15 minutes
Makes: 4 Servings

Ingredients:

• 1 ½ cups pitted and coarsely chopped Northwest fresh sweet cherries
• ¼ cup chopped onion
• 1 teaspoon chopped fresh sage
• ½ teaspoon each salt and chopped fresh thyme
• 4 boneless, skinless chicken breast halves (4 to 6 ounces each)
• 3 tablespoons white wine vinegar
• 1 ½ teaspoons garlic salt
• ½ teaspoon coarsely ground pepper

Directions:

• Combine cherries, onion, sage, salt and thyme; mix well. Cut a pocket on the thicker side of the chicken breast; sprinkle lightly with salt if desired.
• Stuff ¼ of cherry mixture into the pocket; close opening with metal skewers or wooden picks.
• Combine oil, vinegar, garlic salt and pepper; mix well. Marinate stuffed chicken breasts ½ hour in refrigerator.
• Broil or grill chicken breasts, brushing with marinade, until fully cooked and juices run clear when sliced.

Oven Method: Brown stuffed chicken in oven-safe skillet on both sides. Bake at 375 degrees F 12 to 15 minutes or until juices run clear.

Nutrition Information:
305 Calories; 14g Fat; 86mg Cholesterol; 1,130mg Sodium; 1g Fiber; 32g Protein

Ricotta Cheese & Fruit Dessert

Prep time: 5 minutes
1 Serving = 1 dessert

Ingredients:

• ½ cup fat free ricotta cheese
• 2 teaspoon calorie free sugar substitute or granulated sugar
• 1 teaspoon cinnamon
• ¼ cup fresh berries like strawberries or blueberries

Directions:

1. COMBINE first 3 ingredients in a small bowl.
2. POUR into a glass dessert dish.
3. TOP with fresh berries and serve immediately.

Nutrition Facts:
101calories; 12g Protein; 11g Carbohydrate; 1g Fat; 0.5g Saturated Fat; 30mg Cholesterol; 1g Dietary Fiber
Recipe by Jacqueline Gomes, RD, MBA

Crunchy Yogurt Parfait with berries

Prep time: 5 minutes
Makes: 1 serving

Ingredients:

• 6 ounces America’s Choice® Plain, nonfat yogurt
• ½ cup Enjoy Life® Cranapple Crunch Granola or other gluten-free cereal
• 1 cup blackberries, washed

Directions:

1. SPOON ¼ yogurt into a tall glass and smooth surface.
2. SPOON ½ granola over yogurt.
3. Add ½ cup blackberries
4. Repeat the process, ending with berries over top of parfait.

Nutrition facts:
330 Calories; 4g Fat; 0g Saturated Fat; 4mg Cholesterol; 164mg Sodium; 63g Carbohydrate; 11g Fiber; 14g Protein
Recipe by Jacqueline Gomes, RD, MBA

Roasted Butternut Squash Soup

Prep time: 30 minutes
Total cook time: 2 ½ hours
Makes approximately 8 cups
1 serving = 1 cup

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped (about 2 cups)
• 2 cloves garlic, minced
• 2 large carrots, boiled until soft and set aside.
• 1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes
• 6 cups fat free reduced sodium gluten-free chicken broth
• 1 tablespoon plus 2 teaspoons curry powder

 Directions:

• PREHEAT oven to 450°F. In a large baking pan, add butternut squash and 1 teaspoon olive oil. Bake for 1 ½ to 2 hours, tossing squash every 15 to 20 minutes. Bake until squash is soft and pierces with a fork easily. Remove from oven, and set aside.
• HEAT oil over medium heat in a 6-quart stockpot. Add onions and sauté until soft but not brown, about 5 minutes, add in garlic and sauté for 2 more minutes.
• ADD the butternut squash, broth, curry powder and salt and bring to a boil. Reduce heat and simmer until squash is tender, about 10 minutes. Remove from heat. With an immersion blender or in batches in a blender until smooth.
• Season with salt, to taste

Nutrition Facts:
118 Calories; 23g Carbohydrate; 2g Fat; 0g Saturated Fat; 4.5g Protein; 0mg Cholesterol; 6.5g Dietary Fiber; 444mg Sodium
Recipe by Jacqueline Gomes, RD, MBA

Disclaimer: This information is not meant to take the place of your primary care physician nor is it intended to treat or diagnose celiac disease. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.

Resources and Support Groups

 

National Foundation for Celiac Awareness. www.DoIHaveCeliac.org

 

Celiaccenter.org The University of Maryland Center for celiac research

 

Gluten Intolerance Group of North America – Quick Start Diet Guide for Celiac Disease www.gluten.net

 

Celiac Disease Foundation www.celiac.org