Nu­tri­tion­ist tips for gluten­free cook­ing

Stanstead Journal - - CLASSIFIEDS -

(NC) As the name sug­gests, be­ing gluten free means fol­low­ing a diet free of this mix­ture of pro­teins present in many ce­real grains – es­pe­cially wheat, bar­ley and rye. Peo­ple of­ten go gluten free be­cause di­gest­ing it causes dis­com­fort, par­tic­u­larly for those who suf­fer from celiac dis­ease or gluten sen­si­tiv­i­ties. For the more than 330,000 Cana­di­ans be­lieved to be af­fected by celiac dis­ease and gluten in­tol­er­ance, eat­ing gluten free isn't a choice, but a ne­ces­sity. And find­ing the right foods to eat and recipes to cook can be a chal­lenge. Hu­bert Cormier, nu­tri­tion­ist and au­thor, of­fers three sim­ple tips for cook­ing nu­tri­tious, gluten free meals. 1. Pump up the protein: Gluten free prod­ucts of­ten con­tain less protein and more car­bo­hy­drates per serv­ing which can leave the stom­ach less than sat­is­fied and may lead to over eat­ing. To keep you feel­ing both full and fu­eled, com­ple­ment gluten free meals with a good amount of protein for a win­ning com­bi­na­tion. 2. Swap in sub­sti­tutes: Just be­cause you're eat­ing gluten free doesn't mean you can't still have your favourite com­fort foods like bread, cakes and pasta. There are lots of wheat sub­sti­tutes avail­able for mak­ing your most­loved recipes gluten free. Catelli's Gluten Free pasta line is made with a unique blend of white and brown rice, corn and quinoa, and is a great ex­am­ple of a de­li­cious al­ter­na­tive to tra­di­tional wheat-based pasta. 3. Mind your vi­ta­mins: Did you know that if you have celiac dis­ease, your cal­cium and vi­ta­min D in­take is re­duced? This can in­crease your risk of vi­ta­min de­fi­ciency and de­vel­op­ing os­teo­poro­sis. You can ad­dress this is­sue by in­clud­ing foods in your diet that are rich in cal­cium and vi­ta­min D such as dairy prod­ucts, tofu, canned fish and cabbage. Look­ing for more cook­ing in­spi­ra­tion? Try this nour­ish­ing dish that will be sure to please both gluten free and non-gluten free eaters alike. Hu­bert Cormier's Stuffed Pep­pers with Gluten­free Mac­a­roni Prep. Time: 15 min. / Cook Time: 20 min. Serv­ings: 4 In­gre­di­ents: 1 pkg. (340 g) Catelli Gluten Free Mac­a­roni 1 tbsp (15 mL) olive oil 12 cherry toma­toes, halved 1/2 cup (250 mL) tomato sauce 1 tbsp (15 mL) corn­starch 1 1/2 cup (375 mL) skim milk 1 can (120 g) flaked light tuna, drained 12 wal­nuts, crushed 1/4 cup (60 mL) grated moz­zarella cheese 4 large red and/or green pep­pers Chopped pars­ley to taste Salt and pep­per to taste In­struc­tions: 1. Pre­heat oven to 375°F. Bring 6 litres of wa­ter to a boil. 2. Cook pasta ac­cord­ing to pack­age di­rec­tions. Drain well and set aside. 3. In a small pot, heat olive oil with cherry toma­toes. Add tomato sauce and cook for ap­prox­i­mately 5 min­utes. 4. In a small bowl, mix corn­starch with milk; pour into tomato sauce. Stir con­tin­u­ously and sim­mer over medium-low heat un­til thick­ened. 5. Add tuna, crushed wal­nuts and cooked pasta. 6. Cut pep­pers; re­move seeds and mem­branes. 7. Stuff pep­pers with mix­ture and bake in oven for 20 min­utes. 8. Re­move from oven and top with cheese. Re­turn to oven and broil un­til cheese is golden. 9. Add finely chopped pars­ley for gar­nish; serve im­me­di­ately.

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