May is Celiac Awareness Month and an opportune time to show your support for those that you know who suffer from the autoimmune disorder by advocating for further research, education, screening and treatment.
Did you know that 3 million Americans have celiac disease, but only about 5% of them are accurately diagnosed?
Celiac disease is often very difficult to diagnose, because symptoms are similar to other gastrointestinal disorders. Blood tests are used to screen and diagnose gluten intolerance.
Living with Celiac disease calls for a great deal of attention to what you are consuming, in order to protect the intestines from further damage. Gluten can be found in ingredients, such as wheat, barley, rye, or triticale (a wheat and rye blend); thus, many types of grains should be avoided. It is also important to watch for processed foods, like soy sauce, salad dressings, and condiments.
It may seem like there are a great deal of “diet don’ts” involved in eating gluten-free, but the truth is that it can be quite simple if you use the following tips to guide you along the way.
- Know your Grains. Rice, corn, potato, quinoa, millet, and amaranth are just several ingredients that are acceptable in a gluten-free diet.
- Cook Often. Be aware of every ingredient you consume! If you do plan on dining out, review the menu online first and ask questions when necessary.
- Make Gluten Free Swaps. When baking, it is safe to use ingredients like chickpea or rice flours and tapioca or potato starch instead of baking powder. Use arrowroot to thicken gravy.
- Use Gluten Free products. Fortunately, there are plenty of gluten free ingredients, like pancake mix, pastas, cookies breads and cereals, available in stores now! Do not hesitate to take advantage!
It is crucial that those with gluten sensitivity or celiac disease consume a sufficient amount of grains each day. Carbohydrates, vitamins and minerals are essential to the body’s metabolism and for disease prevention.
Asian Chicken Stir-fry
Makes: 10 servings
Prep Time: 5 minutes
Total Time: 15-20 minutes
- 2 pounds boneless chicken breasts, cooked and cut into 1/2-inch strips
- 10 cups quinoa, cooked (make 5 cups, uncooked to yield this amount)
- 4 cups mixed vegetables, sliced evenly
- 1 (6 oz) can Del Monte tomato paste*
- 1 cup chicken broth, 99% fat free, reduced sodium
- 1 tablespoon Worcestershire sauce
- ½ tablespoon garlic powder
- ½ teaspoon ground ginger
- a dash of black pepper
*Note: some tomato pastes do contain gluten! Be sure to check the ingredients.
- Stir tomato paste, chicken broth, Worcestershire, ginger, pepper and garlic powder in a small bowl to make “soy” sauce. Set aside.
- Heat a large pan with a small amount of oil.
- Add vegetables to the pan. Stir consistently until they begin to soften.
- Add cooked chicken and “soy” sauce to the pan and stir.
- Remove the pan from heat and allow mixture to cool slightly.
- Serve on top of cooked quinoa or in iceberg lettuce leaves to make lettuce wraps!
Nutrition Facts Per Serving: 350 Calories, 18 g Protein, 32 g Carbohydrate, 16 g Fat, 3g Saturated Fat, 4.5 g Fiber, 3.7 g Sugar, 40 mg Cholesterol, 670 mg Sodium
Originally published on the Pathmark Nutrition Tip Blog