Dealing with food sensitivities
For some, lunch can be a dangerous proposition
As a dietitian, I often meet with people who are newly diagnosed with a food sensitivity or allergy.
In many cases, they have just been told that they need to make major dietary changes and they’re unsure of where to begin. This can feel overwhelming, restrictive and limiting when it comes to food choices in supermarket, restaurants, or even at home. The good news is that it does not have to be that way. Read on for some tips on how to get the most out of your diet if you have food sensitivities, or are cooking for someone who does.
Two of the most common food sensitivities that I see are celiac disease and lactose-intolerance. If you are not familiar with these conditions, here is a brief overview.
Celiac disease is an autoimmune condition that requires the lifetime elimination of gluten from the diet. Gluten is a protein found in wheat, rye, barley, and triticale. Not only are these ingredients found in everything from soy sauce to soups to cereals, gluten can attach to serving utensils and countertops, and be passed from “off-limits” foods to “safe” choices, making eating outside the home all that much more difficult. Known as crosscontamination, it means that shared toasters are off-limits, bulk bins are dicey, and going to a restaurant can be risky.
With lactose-intolerance, the individual does not contain enough of the digestive enzyme lactase to digest the milk sugar known as lactose. Some people are able to tolerate small amounts of lactose, but since milk and milk products are common ingredients in many products, it can be easy to overconsume, which leads to discomfort. Yogurt, cheese, and sour cream appear in many different cuisines and have a unique flavour and mouth feel that can be hard to replicate.
The key to thriving with any food sensitivity is to experiment with new foods. It can be scary to branch out but here are some suggestions to get you started.
For gluten-free:
Instead of pasta, try spaghetti squash.
Instead of couscous, try quinoa, buckwheat, millet, or amaranth.
Instead of soy sauce, try tamari soy sauce.
Instead of tortillas, try lettuce or cabbage “wraps.”
For lactose-free:
rInstead of regular yogurt, try coconut or soy yogurts or Icelandic-style skyr.
Instead of regular cow’s milk, try lactose-free milk or soy milk (other fortified milk alternatives are also lactose-free but do not contain the same amount of protein as cow‘s or soy milk, so be sure to read nutrition labels and balance out your meal or snack).
Instead of regular cheese, try lactose-free or dairy-free cheeses.
Try lactose-free or dairy-free versions of sour cream or cream cheese
If you’re struggling or have questions, reach out to your doctor, pharmacist or a dietitian like me. We can guide you to resources, support networks, recipes, and classes that can help you stay nourished while enjoying great food.
Clients are often surprised when I mention that couscous is actually a type of pasta, as it is made of durum wheat. Those following a gluten-free diet have had to avoid it until now. PC Corn Couscous is a great glutenfree alternative that works well in this warm, comforting Moroccan Tagine. While a traditional tagine can take ages simmering to perfection, this one takes less than an hour to get on the table. There’s plenty of flavour packed into this dish, using common ingredients that are likely already in your cupboard. Give it a try and let me know what you think! Quick Moroccan Lamb Tagine
2 tbsp (25mL) olive oil 2 cups ( 500mL) chopped onions 3 carrots, chopped 2 cloves garlic, chopped 1-1/2 tsp (7mL) cumin 1-1/2 tsp (7mL) paprika 1/2 tsp (2mL) cinnamon 1 pkg PC Lean Ground Australian Lamb, about 375g
1 pkg (900mL) PC Blue Menu Chicken Broth
1/3 cup (75mL) dried apricots, cut in half
1-1/3 cups (325mL) PC Gluten-Free 100% Corn Couscous
1 tsp (5mL) balsamic vinegar 3/4 tsp (4mL) salt
1/4 tsp (1mL) freshly ground black pepper
Instructions
1. In large nonstick frying pan, heat oil over medium heat; cook onions and carrot for 5 to 7 minutes or until softened and starting to brown. Stir in garlic; cook for 1 minute. Add cumin, paprika and cinnamon; cook for 1 minute, stirring. Add lamb; cook for 6 to 7 minutes, breaking up with a spoon, or until no longer pink. Add chicken brother and apricots. Bring to a boil. Reduce heat or medium-low; simmer uncovered for 10 minutes or until mixture has thickened slightly.
2. Meanwhile, in small saucepan bring 1-1/3 cups (325mL) water to a boil. Remove from heat. Stir in couscous, cover and set aside for 5 minutes. Fluff with a fork.
3. Stir vinegar, salt and pepper into lamb mixture. Serve over couscous. Garnish with chopped cilantro, if desired.
Dietitian Tip: Not a fan of lamb? Substitute ground chicken, turkey, or extra lean ground beef.
Makes 6 servings, Per serving: 360 calories, fat 16 g, sodium 420 mg, carbohydrate 40 g, fibre 4 g, protein 15 g
Recipe source: pc.ca/FoodSensitivities