Monday, April 1, 2024

Gluten-Free food you CAN enjoy

 Naturally Gluten-Free

Gluten-Free food you CAN enjoy!!

This is a list of ‘beginner’ foods, things that are good for the body, pretty easy to digest and a great place to start. Use your common sense. If something makes you sick, don’t eat it. If you have a hard time digesting food try soups and soft cooked foods at first. Remember the goal is to give your intestines a break…not create more work. There is nothing processed - if it comes in a can or box just put it back on the shelf. Do most of your shopping around the outer edges of the grocery store. Fresh or frozen is great…but make certain there are no ‘added’ ingredients. If you’re drinking juices…add an equal amount of filtered water. Stay away from the sugar…that’s a simple rule many of us should follow. If you like your coffee or tea, just remember to make it a bit weaker for a while.

Allspice
Almond butter
Almond milk
Almond oil
Almonds
Anchovies
Apple Cider
Apples
Apricots
Artichokes
Asiago cheese
Asparagus
Aspartame
Avocadoes
Avocado oil
Bacon
Baking soda
Bananas
Bay Leaf
Basil
Beef
Beets
Berries
Black beans
Black radish
Blue cheese
Bok Choy
Bourbon
Brazil nuts
Brick cheese
Brie cheese
Broccoli
Brussell sprout
Butter
Cabbage
Camembert
Canola oil
Cantaloupe
Capers
Carrots
Cashews
Cauliflower
Celery Root
Celery
Chard
Cheddar
Cherries
Chestnuts
Cilantro
Cinnamon
Club soda
Coconut
Coconut milk
Coconut oil
Coffee
Collard greens
Colby cheese
Corn oil
Courgette
Cranberry
Cucumbers
Custard apple
Dates
Cottage Cheese
Echinacea
Edam cheese
Eggplant
Eggs
Filberts
Figs
Fish
Flax seed oil
Fowl
Garlic
Gelatin
Ghee
Gin
Ginger
Gorgonzola
Gouda cheese
Grape juice
Grapefruit
Grapes
Grapeseed oil
Green tea
Gruyere
Ham
Haricot beans
Havarti cheese
Hazelnuts
Honey
Jalapenos
Kale
Kidney beans
Kimchi
Kiwi fruit
Kumquats
Lamb
Leek
Lecithin
Lemons
Lentils
Lettuce
Lima beans
Limburger
Limes
Macadamia
Macadamia oil
Manchego Cheese
Mangoes
Mead
Meats
Melon
Monterey Jack
Muenster
Mushrooms
Mustard
Navy beans
Nectarines
Nutmeg
Olive oil
Olives
Onions
Orange juice
Oranges
Oregano
Papayas
Paprika
Parmesan
Parsley
Passion Fruit
Peaches
Peanut butter
Peanut Oil
Peanuts
Pears
Peas
Pecans
Peppermint tea
Peppers
Persimmons
Pickles (dill)
Pine nuts
Pineapple
Pistachio nuts
Plums
Pork
Pork Rinds
Poultry
Provolone
Prunes
Pumpkin
Raisins
Rhubarb
Romano
Roquefort
Rosemary
Rutabaga
Saccharine
Safflower oil
Sage
Salt
Sashimi
Saurkraut
Scotch whisky
Sesame oil
Shellfish
Spearmint Tea
Spices
Spinach
Split peas
Squash
Stilton cheese
String beans
Sunflower oil
Swede
Swiss cheese
Tabasco sauce
Tangerines
Tarragon
Tea
Thyme
Tomato juice
Tomatoes
Vanillin
Vinegar
Vodka
Walnuts
Walnut oil
Wasabi
Water chestnut
Watercress
Watermelon
Wine
Yoghurt
Zucchini 

NOTE: Always read labels carefully

A Brief History of Celiac Disease

A Brief History of Celiac Disease
Stefano Guandalini, MD

Long, long ago, man was a simple hunter/gatherer. His diet consisted of fruits, nuts, perhaps tubers and the occasional feast of meat. But eventually, he learned to cultivate plants, and the agricultural revolution began. Soon, the hunter/gatherer way of life was replaced by domestication of crops and animals.

As habits changed, some unanticipated problems arose. The human gut had developed, over more than 2 million years, into a sophisticated organ that could tolerate food antigens that were staples of the human diet over hundreds of thousands of years. But how would it react to new antigens, suddenly appearing in the diet? The agricultural revolution of the Neolithic period generated a whole battery of food antigens previously unknown to man, including protein from cow, goat, and donkey milk, as well as birds’ eggs and cereals. Most individuals were able to adapt. Among those who could not, food intolerances appeared and Celiac Disease was born.

Some 8,000 years after its onset, celiac disease was identified and named. A clever
Greek physician named Aretaeus of Cappadocia, living in the first century AD, wrote about “The Coeliac Affection.” In fact, he named it “koiliakos” after the Greek word “koelia” (abdomen). His description: “If the stomach be irretentive of the food and if it pass through undigested and crude, and nothing ascends into the body, we call such persons Coeliacs”.

Another 17 centuries went by, and in the early 19th century a Dr. Mathew Baillie, probably unaware of Aretaeus, published his observations on a chronic diarrheal disorder of adults causing malnutrition and characterized by a gas-distended abdomen. He even went on to suggest dietetic treatment, writing: “ Some patients have appeared to derive considerable advantage from living almost entirely upon rice.” Baillie’s observations, however, went practically unnoticed, and it was for the English doctor Samuel Gee, a leading authority in pediatric diseases, to take full credit for the modern description of celiac disease some 75 years later, when he gave a lecture to medical students on the “Celiac Affection,” the milestone description of this disorder in modern times.

Like Baillie, Gee sensed that “if the patient can be cured at all, it must be by means of diet.” He added that “the allowance of farinaceous food must be small”, and also described “a child who was fed upon a quart of the best Dutch mussels daily, throve wonderfully, but relapsed when the season for mussels was over; next season he could not be prevailed upon to take them.” Thus he documents the improvement following the introduction of a gluten-free diet, and the relapse after reintroduction of gluten.

As the decades passed, there was still no clue as to what could be causing Celiac Disease and no hint (in spite of autopsies frequently performed given the high mortality rate) of the damage to the intestinal mucosa. Yet some of the present-day findings, which we tend to consider as recent advances, were indeed well known long ago, including that Celiac Disease could be present without diarrhea, the protective role of breast-feeding in the development and severity of Celiac Disease, only recently documented, and the increased incidence in families, particularly twins. 

In the 1920s a new dietetic treatment erupted on the scene and for decades established itself as the cornerstone of therapy: The Banana Diet. In 1924 Sidney Haas described his successful treatment of eight children whom he had diagnosed with Celiac Disease. Based on his previous success in treating a case of anorexia with a banana diet, he elected to try to experiment with the same diet in these eight children who were also anorexic. He published ten cases, eight of them treated (“clinically cured”) with the banana diet, whilst the two untreated died. This paper encountered enormous success and for decades and the banana diet enjoyed wide popularity. Indeed it benefited a large number of Celiac children and probably prevented many deaths. The diet specifically excluded bread, crackers, potatoes, and all cereals, and it’s easy to argue that its success was based on the elimination of gluten containing grains.

Haas was very proud of his insight that carbohydrates were the culprit and he was highly resistant to other viewpoints, no matter how well documented. Indeed, even as late as forty years later, well after Dicke, a Dutch pediatrician, had convincingly shown that wheat protein, not starch, was the only culprit, Haas still insisted that with his banana diet “all patients are cured by the specific carbohydrate diet, a cure which is permanent without relapse.”

The breakthrough that Haas chose to downplay was to change forever our view of Celiac Disease. Dicke had noticed that during bread shortages in the Netherlands caused by World War II, children with Celiac Disease improved. He also saw that when Allied planes dropped bread into the Netherlands, they quickly deteriorated. A few years later, working with others, he produced a series of seminal papers, documenting for the first time the role that gluten from wheat and rye plays in Celiac Disease.

The next major breakthrough came in the mid-50s, when Margot Shiner described a new jejunal biopsy apparatus with which she successfully reached and biopsied the distal duodenum. This – and the development of the less cumbersome capsule developed shortly after by the American Lieutenant Colonel Crosby -- finally allowed doctors to link the disease with a specific, recognizable pattern of damage to the proximal small intestinal mucosa.

Thus, at the dawn of the 60’s we had three important elements: the knowledge that gluten is the triggering agent for Celiac Disease; the notion that there was a remarkable and easy identifiable mucosal lesion; and finally the availability of an instrument to obtain biopsies and begin to unravel the mystery of Celiac Disease pathogenesis.

In the mid to late 60’s, it had become clear that Celiac Disease could be diagnosed with the Jejunal Biopsy showing atrophy of the villi. However, since that lesion could have other causes, the medical community urged doctors not to diagnose Celiac Disease until it could be proven that gluten was indeed the cause of the mucosal atrophy. 

The steps were manifold: First, a complete clinical remission on a gluten-free diet, followed by the documentation of the normalization of the lesion, and finally by its recurrence once gluten was reintroduced into the diet. These criteria were formalized in 1969 by a panel of experts in the newly born European Society for Pediatric Gastroenterology (today ESPGHAN) as the “Interlaken Criteria” which for over 20 years served worldwide as the accepted diagnostic standard.

The Interlaken Criteria, however, overlooked an important discovery made a few years earlier: that Celiac children presented in their blood antibodies caused by the ingestion of gluten. The first category to be discovered were the anti-gliadin antibodies, detected and reported by Berger in 1964. Seven years later Seah et al. identified for the first time not an anti-food protein, but an actual auto-antibody in the serum of Celiac children: the antireticulins, although it took, however, several years before their diagnostic utility was fully appreciated.

During the 1980’s it became increasingly clear that Celiac Disease could be associated with other conditions, mostly autoimmune disorders such as type 1 diabetes, but also some syndromes such as Down. It was also apparent that Celiac Disease was changing patterns of presentation, becoming less an intestinal disorder, and more a variety of extra-intestinal symptoms and signs.

In the late 80’s, a large multicenter Italian study demonstrated that by relying on strict clinical and laboratoristic criteria, a correct diagnosis of Celiac Disease could be reached in 95% of cases by limiting to the one initial biopsy, and new diagnostic guidelines were published in 1990 by ESPGHAN, guidelines that stand to this day.

After 1990, Celiac Disease was increasingly accepted as an example of an autoimmune disease, associated with a specific gene (either DQ2 or DQ8) and the missing autoantigen was finally identified in the enzyme “tissue transglutaminase”. At long last, there was universal acceptance that Celiac Disease is an autoimmune condition whose trigger (gluten) and autoantigen (tissue transglutaminase) are known.

Saturday, March 30, 2024

African Peanut Soup, Gluten-Free Naturally


Naturally Gluten-Free Meals
AFRICAN PEANUT SOUP
With Broccoli & Carrot Slaw
Serves 4

INGREDIENTS
1 cup Rice with 2 cups Water
6 cups Vegetable Broth
1 medium Onion, chopped
2 tbs fresh Ginger, minced
4 Garlic Cloves, minced
3/4 cup Peanut Butter
1/2 cup Tomato Paste
12 oz Kale, de-ribbed & chopped
2 tbs Sirach, (optional)
2 tbs Peanuts, chopped (optional)

INSTRUCTIONS
In a separate pot with a tight lid, bring water to a boil before adding rice. Cover the pot and allow simmering for time stated in package directions.  Remove from heat and allow the rice to steam in the pot for another 5 minutes. Remove cover to stop the cooking process.

While rice is cooking, begin to assemble the soup.   In medium stockpot, bring broth to boil. Add onion, ginger, garlic and 1 tsp salt to broth and cook on med-low for 20 mins. In medium, heat-safe bowl, combine peanut butter and tomato paste, then transfer 1-2 cups of hot broth to the bowl. Whisk until smooth, and then pour mixture into pot with broth and mix well. Stir kale into soup and add hot sauce as desired. Simmer for 15 more mins on med-low heat, stirring often. Serve in bowls over cooked rice. Garnish with chopped peanuts if desired.


Broccoli & Carrot Slaw
One 10-ounce bag Broccoli Slaw mix
One 10-ounce bag shredded Carrots
1/2 cup Golden Raisins
3 Scallions, white and green parts, finely chopped

DRESSING
1 cup Greek Yogurt
2 tbls Apple Cider Vinegar
2 tbls Olive Oil
2 tbls Honey
Salt & Pepper to taste

Prepare Slaw ahead of time and refrigerate overnight to give the flavors a chance to meld and for the veggies to soften up a bit. In a large bowl, whisk the yogurt, vinegar, olive oil and honey, taste and season with salt & pepper.  Add the broccoli, carrots, raisins and scallions and toss to coat. Serve chilled or at room temperature.

NOTE: Always read labels carefully

CarolAnne Le Blanc


Gluten-Free for Life is a section 501(c)3 charitable organization. All gifts and donations are tax deductible in accordance with law

"A Copy of the Official Registration and Financial Information may be obtained from the Division of Consumer Services by calling toll-free within the state. Registration does not imply endorsement, approval, or recommendation by the state."  
1-800-Help-Fla (435-7352)  Www.Floridaconsumerhelp.Com

Wednesday, March 27, 2024

Spinach & Artichoke Cauliflower Bread, Gluten-Free Naturally

Naturally Gluten-Free Appetizers
SPINACH & ARTICHOKE CAULIFLOWER BREAD
Makes 16 Servings



INGREDIENTS
3 Cups Riced Cauliflower

2 Cups Shredded Mozzarella, Divided
1/4 Cups Grated Parmesan
1 Large Egg
3 Cloves Garlic, Minced
1/2 (14-Oz.) Can/Jar Artichoke Hearts, Chopped
1/2 (10-Oz.) Pk Frozen Chopped Spinach, defrosted and wrung dry
Crushed Red Pepper Flakes (Optional)

DIRECTIONS

Preheat oven to 425° and line a large baking sheet with parchment paper. 

Wring out excess moisture from cauliflower using paper towel or cheese cloth. Transfer cauliflower to a large bowl and add 1 cup mozzarella, Parmesan, egg, and garlic and season with salt and pepper. Transfer dough to prepared pan and shape into a thin round. Bake until golden around edges and dried out on top, 20 minutes. Top with remaining 1 cup mozzarella, artichoke hearts, and spinach, and bake until cheese is melted and crust is crispy, about 10 minutes more. Sprinkle with crushed red pepper flakes before slicing.

NOTE: Always read labels carefully

CarolAnne Le Blanc


Gluten-Free for Life is a section 501(c)3 charitable organization. All gifts and donations are tax deductible in accordance with law

"A Copy of the Official Registration and Financial Information may be obtained from the Division of Consumer Services by calling toll-free within the state. Registration does not imply endorsement, approval, or recommendation by the state."  
1-800-Help-Fla (435-7352)  Www.Floridaconsumerhelp.Com

Monday, March 25, 2024

Chicken Biryani, Gluten-Free Naturally

Naturally Gluten-Free Meals
CHICKEN BIRYANI
Serves 2-3 people

INGREDIENTS
1 Tbs Olive/Coconut Oil
1/2 Large Onion, diced
3/4 Lb Boneless Chicken Breast, cubed
1 Tbs Lemon Juice
1 Tsp Garam Masala
1/2 Tsp Chili Powder
1/2 Tsp Salt
1 Garlic Clove, minced
1/2 Tbs Ginger, grated
1 Cup Basmati Rice, dry
1 1/2 Cups Chicken Broth
2 Tbs Fresh Cilantro, chopped

INSTRUCTIONS
Heat oil in large saucepan over medium heat and add onion, sauté until softened. In a medium bowl, toss chicken with lemon juice, garam masala, chili powder and salt. Add seasoned chicken, garlic, and ginger to skillet and cook until fragrant, approximately 2-3 minutes. Add rice and stock to the pan and turn heat to high. Once stock comes to a boil, cover, turn heat to low, and simmer for 20 minutes until rice is tender. Serve topped with cilantro.

NOTE: Always read labels carefully

CarolAnne Le Blanc


Gluten-Free for Life is a section 501(c)3 charitable organization. All gifts and donations are tax deductible in accordance with law

"A Copy of the Official Registration and Financial Information may be obtained from the Division of Consumer Services by calling toll-free within the state. Registration does not imply endorsement, approval, or recommendation by the state."  
1-800-Help-Fla (435-7352)  Www.Floridaconsumerhelp.Com

Wednesday, March 20, 2024

Balsamic Vinaigrette, Gluten-Free Naturally

Naturally Gluten-Free Condiments
BALSAMIC VINAIGRETTE
Makes 1 Cup
 
INGREDIENTS
 
½ Cup Extra Virgin Olive Oil
½ Cup Balsamic Vinegar
2 Tbsp Honey
2 Tbsp Mustard
1 Clove Garlic, minced
Sea Salt and Pepper to taste
 
DIRECTIONS
Glass Jar w/Airtight lid
 
Place everything into the jar and shake well. If not used immediately, the vinaigrette will separate. Simply shake the bottle vigorously before using, or use a stick blender to mix.
 
Store the Balsamic Vinaigrette in an airtight glass jar in the refrigerator to use as needed.

Shrimp & Asparagus Stir Fry, Gluten-Free Naturally


Naturally Gluten-Free Meals
SHRIMP & ASPARAGUS STIR FRY
With Quinoa - Serves 4

INGREDIENTS
1 tbs Coconut Aminos
1 tbs fresh Lemon Juice
2 tbs fresh Parsley, chopped
1 1/2 tsp Toasted Sesame Oil
2 Garlic Cloves, minced
1/4 bunch Asparagus, chopped
3/4 lb Shrimp, raw, peeled & deveined

INSTRUCTIONS
Thaw shrimp if frozen. Mix aminos, lemon juice & parsley in small bowl, set aside. Heat oil in large skillet and add garlic and cook for a minute until golden. Add asparagus and cook for about 4 minutes. Add shrimp and stir in aminos and lemon mixture. Cook for 3 to 4 minutes more until shrimp becomes opaque/pink.


Quinoa
3/4 cup Quinoa
1 1/2 cups Water (or Vegetable Broth)
Squeeze of Lemon Juice and Olive Oil
Any fresh Herbs, chopped

Place quinoa into a fine-mesh strainer and rinse well under cool running water. Drain well and set aside. In a medium saucepan bring water to boiling. Slowly add the rinsed quinoa to the water and return to boiling. Cover the pan, lower the heat to medium-low, and simmer about 15 minutes or until the quinoa is tender. Fluff the quinoa with a fork and add lemon juice, olive oil and herbs.

NOTE:  Always read labels carefully

CarolAnne Le Blanc


Gluten-Free for Life is a section 501(c)3 charitable organization. All gifts and donations are tax deductible in accordance with law

"A Copy of the Official Registration and Financial Information may be obtained from the Division of Consumer Services by calling toll-free within the state. Registration does not imply endorsement, approval, or recommendation by the state."  
1-800-Help-Fla (435-7352)  Www.Floridaconsumerhelp.Com

Tuesday, March 19, 2024

Honey Lime Chicken, Gluten-Free Naturally

Naturally Gluten-Free Meals
MEXICAN HONEY-LIME CHICKEN & VEGGIES
Makes 4-5 servings

INGREDIENTS
1 Lb Sweet Potatoes, peeled and cut into 1/2-inch pieces
3 Tbsp Olive Oil, divided
1/2 Cup Red Onion, chopped
3 Cloves Garlic, minced
1 14.5 Oz Can Black Beans, drained and rinsed
1 ½ Cups Frozen Corn
2 Tsp Ancho Chili Powder, divided
2 Tsp Ground Cumin, divided
1/8 Tsp Cayenne Pepper
Salt & Pepper to taste

1 Lb Chicken, cut up

3 Tbsp Fresh Lime Juice
2 Tbsp Honey
1 Cup Cherry Tomatoes, halved
1 Avocado, diced
1/3 Cup Cilantro, chopped
2/3 Cup Queso Fresco Cheese, crumbled, optional

INSTRUCTIONS
Heat 2 Tbsp oil a 12-inch non-stick skillet over medium heat. Add sweet potatoes, sauté 3 minutes. Cover and let cook until nearly softened, stirring occasionally, about 8-10 minutes. Add in onion and garlic and sauté (uncovered), 1 minute. Add in black beans, corn, 1 tsp chili powder, 1 tsp cumin, cayenne pepper and season with salt and pepper to taste. Let cook, stirring frequently, until corn is heated through and potatoes are soft, about 2 minutes longer. Transfer to a large bowl.

Chicken
Heat remaining 1 Tbsp oil in same skillet over medium-high heat and add chicken. Season the chicken with remaining 1 tsp chili powder, 1 tsp cumin and salt and pepper. Cook, turning occasionally until chicken is cooked through and begins to brown slightly.

In a small bowl whisk together lime juice and honey. Return sweet potato mixture to skillet once chicken is cooked through, along with tomatoes and avocado. Add honey lime mixture and cilantro and toss to coat. Serve immediately over brown rice if desired and sprinkle with Queso Fresco if desired.

NOTE: Always read labels carefully

CarolAnne Le Blanc

Gluten-Free for Life is a section 501(c)3 charitable organization. All gifts and donations are tax deductible in accordance with law

"A Copy of the Official Registration and Financial Information may be obtained from the Division of Consumer Services by calling toll-free within the state. Registration does not imply endorsement, approval, or recommendation by the state."  
1-800-Help-Fla (435-7352)  Www.Floridaconsumerhelp.Com

AmazonSmile, Gluten-Free for Life