A gluttony of gluten-free foods

Is gluten-free the new Adkins or “Skinny Bitch” diet fad?

Lately we’ve seen new bakeries and cupcake shops popping up around the city, all doling out delicious desserts for those with celiac disease. And week after week, new gluten-free cookbooks land on our desk. Has the world collectively become allergic to wheat?

According to Giovanna Miller, a healthy eating specialist at Whole Foods, the trend of going gluten-free is due to the fact that a higher awareness about celiac disease.

“There’s an increase in the number of people who are being, I don’t want to say diagnosed, but they are being recognized as having gluten-sensitivity,” says Miller. “Meaning you don’t have to test positive for Celiac’s but it’s recognized that you have some type of adverse reaction to eating gluten, such as indigestion, bloating or constipation,” she explains. And because there’s more awareness, now more people are self-diagnosing.

Erin McKenna, owner of Babycakes Bakery, agrees. “I think people talk to their friends [who have been going gluten-free] about how good they feel and then everyone starts scratching their head and thinking ‘Maybe it would work for me too because my stomach has been hurting.’”

“The most popular gluten-free recipes are those that can substitute pasta or the baking stuff, because baking without gluten is a challenge,” says Miller. She likes to remind people that there are tons of dishes that are naturally gluten-free such as a  quinoa or grain salads or any rice dish like fried rice.

Q&A: Elizabth Dahlstrom Burnley

Elizabth Dahlstrom Burnley, co-author of "Gluten-free made Simple" has a Master’s Degree in Nutritional Science and is a faculty member at Iowa State University where she teaches food science, nutrition, and gluten-free cooking. She talks to us about the benefits of eating gluten-free.

What are some symptoms to know if you should get tested for Celiac disease?

Celiac disease is very difficult to identify because because over 300 symptoms have been correlated with the disease. However, the most common symptoms include abdominal pain, bloating, constipation, diarrhea, iron-deficiency anemia, and fatigue. If you have reoccurring problems with your digestive tract, many doctors will now test you for celiac disease.

What are the benefits of eating gluten-free?

For someone with Celiac disease or a gluten-intolerance, the benefits of eating gluten-free are dramatic. Benefits are both short-term and long-term. All of the symptoms should be reversed, so a person will no longer have digestive problems, fatigue, etc. Celiac disease is an autoimmune disease, so when Celiac individuals eat gluten, their small intestine becomes very damaged and it is unable to absorb nutrients, possibly leading to anemia, osteoporosis, weight loss, and even cancer. Luckily, after a Celiac individual has been on a 100% gluten-free diet for a few months to years, the small intestine heals and these complications are usually reversed. It is important to note that a gluten-free diet is not beneficial for the average person; most people can eat gluten with no problem and there is no reason to exclude it from the diet. But for millions of people in the U.S. with Celiac disease, eating a gluten-free diet can be a wonderful, fairly easy way to lead a healthier, happier life.

Gluten-free recipes

Whole Food's White Bean and Spinach Salad
Serves 4 to 6

With so few ingredients, this salad is surprisingly substantial thanks to the protein and fiber of the beans and big flavors from red onion and a bold Dijon dressing. This is an excellent cold side salad for grilled meals or sandwiches.

Ingredients

3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon Italian seasoning

Directions

In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.

In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.

Nutrition

Heath Starts Here Program
Per serving (about 6oz/168g-wt.): 170 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 32g total carbohydrate (12g dietary fiber, 1g sugar), 10g protein



Thin Mints
Makes 30

Ingredients

1½ cups Bob’s Red Mill All-Purpose Gluten-Free Baking Flour
1 cup vegan sugar
½ cup unsweetened cocoa powder
¼ cup arrowroot
1½ teaspoons xanthan gum
1 teaspoon baking soda
1 teaspoon salt
¾ cup melted refined coconut oil or canola oil
¹⁄³ cup unsweetened applesauce
2 tablespoons vanilla extract
1 cup vegan gluten-free chocolate chips
3 tablespoons mint extract

Directions

Preheat the oven to 325°F. Line 2 rimmed baking sheets with parchment paper and set aside.
In a medium bowl, whisk together the flour, sugar, cocoa powder, arrowroot, xanthan gum, baking soda, and salt. Add the coconut oil, applesauce, and vanilla and mix with a rubber spatula until a thick dough forms.

Drop the dough by the teaspoonful onto the prepared baking sheets about 1½ inches apart. Gently flatten each mound of dough, smoothing the edges with your fingers. Bake for 7 minutes, rotate the baking sheets, and bake for 7 minutes more. Let stand on the baking sheets for 15 minutes.

Meanwhile, combine the chocolate chips and mint extract in a small saucepan and place over medium heat. Stir until the chips are just melted. Do not overcook. Remove from the heat. Dunk the top of each cookie into the melted chocolate and place in a single layer on a platter. Refrigerate the cookies for 30 minutes, or until the chocolate sets.





Fish Tacos

Ingredients

1 pound fresh or frozen skinless white fish, such as cod
2 tablespoons butter, softened
1⁄2 teaspoon sea salt
¼ teaspoon onion powder
3 tablespoons gluten-free mayonnaise such as Hellmann’s®/Best Foods® Real Mayonnaise
1 tablespoon lemon juice
1½ cups packaged coleslaw mix or shredded cabbage
8 corn taco shells, warmed
1 recipe Mango-Pepper Salsa

Directions

1. Preheat oven to 400ºF. Grease a shallow baking pan. Set aside. Thaw fish, if frozen. Rinse and pat
dry. Cut fish into 1-inch pieces. Place in prepared baking pan. In a small bowl combine butter, salt,
and onion powder. Brush over fish. Bake about 8 minutes or until fish flakes easily with a fork.

2. In a medium bowl stir together mayonnaise and lemon juice. Add coleslaw mix and toss lightly.
Spoon mixture into taco shells. Add fish pieces and top with Mango-Pepper Salsa.

Serves 4.

Mango-Pepper Salsa
1.  In a small bowl combine 1½ cups chopped, peeled mangoes, 3⁄4 cup finely chopped red sweet pepper, ¼ cup thinly sliced green onions, 2 tablespoons lemon juice,1 tablespoon olive oil, ½ teaspoon black pepper, and ¼ teaspoon sea salt.

Makes 2 cups.


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