Healthy Meals Made Easy (and Gluten Free!)
By the end of this class you will be able to...
- Define “gluten” and identify foods that do and do not contain gluten.
- Name nutrients that are typically deficient in a gluten free diet and discuss alternative, whole foods based sources
- Create 3 gluten free recipes that appropriate to bring to holiday meals.
What is gluten?
Gluten is the protein found in wheat, barley, and rye that helps food maintain its shape and structure. Breads, pastas and baked goods are the easiest to identify, but many other foods contain hidden gluten as well such as soy sauce, salad dressings, vegetarian meats, cereals, sauces and beer.
Which foods are naturally gluten free?
| |
Contain Gluten |
No Gluten |
| Grains |
Wheat, Rye, Barley, some Oats |
Amaranth, Arrowroot, Buckwheat, Corn, Flax, Soy, Hominy (corn), Millet, Quinoa, Rice, Sorghum, Tapioca, Teff |
| Fruits & Veggies |
Check when processed |
All Fruits and Veggies are naturally GF |
| Meat, Nuts, Beans |
Check when processed |
All meat, nuts and beans are naturally GF |
| Dairy |
Check when processed |
All dairy is naturally GF |
Is going gluten free healthier?
It depends! With Celiac Disease or Non-Celiac Gluten Sensitivity a gluten free diet is essential. That said, gluten free doesn’t mean calorie free! In fact, many gluten-free alternatives contain more calories, fat, sugar,and sodium than their gluten-containing counterparts in order to makeup for the change in taste and texture that occurs when wheat is removed. The best way to get around this is to cook with foods that are as “whole”as possible.
The gluten-free diet and nutrients
Micro and macronutrient deficiencies can occur due to poor absorption for those with celiac disease or limited intake of foods that provide certain nutrients.
For poor absorption, make sure to add some of the foods below to your diet.
| Nutrient |
Sources |
| B12 |
Eggs, milk, cheese, meat, fish, brewers yeast, fortified meat substitutes |
| Vitamin A |
Sweet potatoes, carrots, leafy greens, eggs, Brussels sprouts |
| Vitamin K |
Leafy greens, Brussels sprouts, broccoli, parsley |
| Vitamin E |
Sunflower seeds, almonds, leafy greens, avocado, asparagus |
| Iron |
Lentils, spinach, sesame seeds, beans, red meat, poultry, seafood |
For limited intake, make sure to add some of the foods below to your diet
| Nutrient |
Sources |
| Folic Acid |
Lentils and beans, asparagus, spinach, leafy greens, broccoli |
| Fiber |
GF grains, lentils and beans, fruits with skin, veggies |
| Carbohydrate |
GF grains, veggies (especially potatoes, corn, peas), fruits |
Additional resources for education and recipes
Gluten.org, Celiac-disease.com, Celiaccentral.org, Nutritionstripped.com, Glutenfreegirl.com, Ohsheglows.com (Vegan)
