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Showing results for tags 'gluten-free meals'.
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Celiac.com 01/04/2025 - Navigating dietary restrictions during family meals can be challenging, especially when emotions, traditions, and communication gaps come into play. This recent story about a sister-in-law who added flour to a dish meant to be gluten-free highlights just how delicate these situations can be for people with gluten intolerance, celiac disease, or other dietary sensitivities. It also raises important questions about respect, trust, and the lengths individuals must go to protect their health while maintaining family relationships. Understanding Gluten Intolerance and Celiac Disease For those with gluten intolerance or celiac disease, eating gluten is not just a matter of personal preference—it is a serious health issue. Gluten, a protein found in wheat, barley, and rye, can trigger a range of symptoms in sensitive individuals. For those with celiac disease, consuming gluten damages the small intestine, leading to nutrient deficiencies, gastrointestinal distress, and long-term health complications. Even small amounts of gluten, such as those added to a dish during cooking, can cause harm. In this story, the husband’s dietary restrictions were made clear in advance. His wife repeatedly reminded the sister-in-law about his gluten intolerance, and he took proactive measures, such as bringing his own gluten-free dishes. Despite these efforts, the addition of flour to a sweet potato casserole turned a safe dish into a harmful one, creating not only physical risk but also emotional tension. Miscommunication or Malice? One of the most striking aspects of this situation is the tone and intent behind the sister-in-law’s actions. According to the account, her response to being asked about the presence of flour seemed "smug," which only deepened the sense of betrayal. However, it is also possible that the tone was misinterpreted, especially given the significant stress she faces as the primary caregiver for a family member with serious health conditions. Stress, fatigue, and caregiving responsibilities can sometimes cause people to act thoughtlessly or defensively. While this doesn’t excuse actions that put others at risk, understanding the context may help to approach the situation with more compassion. What This Means for People with Gluten Sensitivity or Celiac Disease This story illustrates a common challenge faced by people with dietary restrictions: navigating social situations where food is central. Here are some key takeaways for individuals with gluten intolerance or celiac disease: Clear Communication is Essential Openly communicating dietary needs is vital, but as this situation shows, even clear instructions can sometimes be ignored or misunderstood. When attending meals prepared by others, it is often safest to bring your own dishes or to confirm ingredients with the host directly. Advocating for Your Health Situations like this underscore the importance of being your own advocate. If you suspect that a dish is unsafe, it’s okay to ask direct questions—even if it feels awkward. Your health and well-being should always come first. The Emotional Toll of Non-Compliance Beyond the physical risks, experiences like this can leave people feeling invalidated or disrespected. For individuals with celiac disease or gluten sensitivity, it’s not just about avoiding discomfort—it’s about protecting their health and feeling supported by loved ones. Balancing Boundaries and Relationships While it’s tempting to draw a hard line and refuse future dinner invitations, the couple in this story is grappling with the complexity of family dynamics. The sister-in-law’s role as a caregiver for an aging family member adds another layer of difficulty. Forging a path forward will require a balance of firm boundaries and understanding. Here are some strategies to navigate similar situations: Set Clear Boundaries Politely but firmly communicate your intentions, whether that means declining future invitations or setting specific expectations for shared meals. For example, you might offer to prepare and bring your own dishes or suggest a potluck-style gathering to reduce the burden on the host. Focus on Education Sometimes, misunderstandings about dietary restrictions stem from a lack of knowledge. If the sister-in-law didn’t fully grasp the seriousness of gluten intolerance, taking the time to explain its impact may help prevent future issues. Consider Stress Factors While caregiving stress doesn’t excuse actions that jeopardize someone’s health, acknowledging the pressures the sister-in-law faces may open the door for a more constructive conversation. Offering support or finding ways to ease her burden could help improve the relationship. Trust Your Instincts If you feel that a situation is unsafe or unsalvageable, it’s okay to prioritize your well-being. Declining future invitations or suggesting alternative ways to connect with family—such as meeting for coffee or attending events that don’t center around food—may be the best solution. Building a Path Forward For people with celiac disease or gluten sensitivity, navigating family gatherings can be fraught with challenges. Stories like this one highlight the importance of both setting boundaries and fostering understanding. While the sister-in-law’s actions were concerning, the couple may benefit from approaching the situation with empathy, while still standing firm in their commitment to health and safety. Ultimately, this story serves as a reminder that dietary restrictions are not just personal quirks—they are medical necessities. For friends and family members, respecting these needs is a fundamental way to show care and support. For those with celiac disease or gluten intolerance, advocating for yourself while maintaining relationships can be a delicate balance, but it’s one worth striving for. Read more at: twistedsifter.com
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Celiac.com 12/24/2024 - In Nova Scotia, Canada, parents of children with food allergies and dietary restrictions are raising concerns over a new provincial school lunch program. For families like Ashley Hickey’s and Gunter Holthoff’s, whose children have celiac disease, the lack of gluten-free options underscores the need for greater inclusivity in public school meal services. This article explores the unique challenges of accommodating students with celiac disease, the limitations of current school food programs, and possible steps forward. The Importance of Gluten-Free Accommodations for Celiac Disease Celiac disease is an autoimmune condition that affects about one in every 100 to 200 people in North America. Triggered by gluten—a protein found in wheat, barley, and rye—the condition causes symptoms ranging from severe abdominal pain and nausea to chronic fatigue and malabsorption of nutrients. For children with celiac disease, dietary restrictions are not optional but essential, making access to gluten-free meals at school a priority for parents like Hickey and Holthoff. When Hickey’s seven-year-old son learned about the new school lunch program at Spring Street Academy in Amherst, he was excited. However, his enthusiasm quickly turned to disappointment when he discovered that many meals, like macaroni and cheese with whole wheat pasta, were off-limits due to his gluten intolerance. “It was heartbreaking to tell him he couldn’t have it,” Hickey shared, reflecting the emotional impact that limited meal choices can have on young children. Limitations and Concerns in Nova Scotia’s Lunch Program The newly introduced provincial lunch program, designed to provide balanced meals to students in 28 Nova Scotian schools, unfortunately lacks gluten-free accommodations. The program’s website lists potential allergens, yet it also carries a disclaimer that ingredient substitutions may occur without notice and that meals cannot be guaranteed to be allergen-free due to the risk of cross-contamination. This limitation poses a significant issue for parents, as even a small amount of gluten can trigger symptoms in children with celiac disease. Hickey notes that while some meals, such as butter chicken and Lebanese rice, appear gluten-free according to ingredient lists, she remains concerned about unexpected ingredient changes or cross-contamination in shared preparation areas. Holthoff’s daughter has faced similar disappointment, feeling isolated when watching friends enjoy warm school meals while she is limited to homemade gluten-free options. Comparisons with Other Provincial Programs In Prince Edward Island, a similar lunch initiative has been in place for four years, offering gluten-free options. However, even with such accommodations, the program advises parents that cross-contamination cannot be completely prevented due to third-party preparation. Katelyn MacLean, executive director of the P.E.I. School Food Program, highlighted the complexities of ensuring allergen-free meals on a large scale, especially when food is not prepared directly at schools. She cited factors such as cross-contamination risk, product availability, and costs as significant challenges to a fully inclusive meal program. Advocating for Accurate Ingredient Information and Preventive Measures For Jennifer Gerdts, executive director of Food Allergy Canada, access to accurate ingredient information is crucial for parents making meal decisions for children with food restrictions. Gerdts believes that better communication of ingredient lists and a commitment to maintaining ingredient consistency are essential first steps. Such transparency allows parents to assess each meal in advance and avoid unexpected reactions that may come from last-minute substitutions. To further reduce cross-contamination, Gerdts advocates for food providers to use online resources and training programs tailored to staff in food service. Programs like these help educate staff on best practices, minimizing the risk of gluten contamination in shared kitchen spaces. Moving Forward: Building Inclusive Meal Programs Parents like Hickey and Holthoff express that while they will continue to pack meals from home, they hope for broader changes in school meal programs to accommodate all dietary needs. Advocates suggest that dedicated gluten-free options could help prevent isolation for children with celiac disease and that additional funding might alleviate the financial strain often associated with sourcing gluten-free ingredients. As food allergies and intolerances become more common, public meal programs have a unique opportunity to build inclusivity through thoughtful planning, adequate training, and transparent ingredient listings. At its core, the call for inclusivity in school lunch programs reflects a growing awareness of the importance of food equality for all students. By adapting meal services to accommodate dietary needs, schools can ensure that every child has the chance to participate fully in shared mealtime experiences, fostering both nutritional health and social well-being. Read more at: cbc.ca
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Celiac.com 11/26/2024 - Switching to a gluten-free diet can be a significant lifestyle change, especially for individuals newly diagnosed with celiac disease or gluten sensitivity. While the transition may feel overwhelming at first, it’s possible to adapt your eating habits without sacrificing flavor, nutrition, or enjoyment. This guide walks you through the basics of going gluten-free, including the key principles to follow, common pitfalls to avoid, and how to make the process as smooth as possible. Understanding Gluten and Its Sources Gluten is a protein found in grains such as wheat, barley, rye, and their derivatives. It gives dough its elasticity and contributes to the chewy texture in many baked goods. For people with celiac disease, consuming gluten triggers an immune response that damages the small intestine. Even trace amounts can cause significant harm. Gluten sensitivity, while less severe, can also cause discomfort such as bloating, headaches, and fatigue. Knowing where gluten hides is essential for successfully transitioning to a gluten-free diet. Gluten-containing ingredients are often present in bread, pasta, cereals, baked goods, processed snacks, and sauces. However, gluten can also be found in less obvious products like soups, salad dressings, marinades, and even certain supplements or medications. Key takeaway: Be diligent about reading labels and educating yourself on which foods contain gluten to avoid unintentional consumption. Start with Naturally Gluten-Free Foods The easiest way to begin your gluten-free journey is by focusing on naturally gluten-free whole foods. These include: Fruits and vegetables: Fresh produce is naturally gluten-free and packed with essential vitamins and fiber. Meats and poultry: Fresh cuts of meat, poultry, and fish are gluten-free, as long as they’re not breaded or marinated in gluten-containing sauces. Dairy: Most unflavored dairy products like milk, cheese, and yogurt are gluten-free. However, always check for additives. Legumes: Beans, lentils, and peas provide a great source of plant-based protein without gluten. Cross-contamination can still occur, so look for "gluten-free" on the packages. Gluten-free grains: Quinoa, rice, buckwheat, and millet are naturally free of gluten and can be used as a substitute for wheat-based grains. Cross-contamination can still occur, so look for "gluten-free" on the packages. By basing your diet on these naturally gluten-free foods, you can build meals that are both nourishing and safe to eat. These ingredients also tend to be more affordable than gluten-free specialty products, which can be costly. Pro tip: When shopping for gluten-free products, look for certified gluten-free labels to ensure that cross-contamination hasn’t occurred during processing. Making Gluten-Free Swaps for Everyday Meals As you transition to a gluten-free diet, you’ll need to make substitutions for common staples like bread, pasta, and baked goods. Thankfully, the availability of gluten-free alternatives has grown significantly in recent years. Here are some easy swaps you can make: Bread: Replace traditional bread with gluten-free versions made from rice, tapioca, or almond flour. Pasta: Opt for gluten-free pasta made from quinoa, corn, or lentils. These options offer similar textures to regular pasta and are often available in most supermarkets. Flour: For baking, use gluten-free flour blends made from rice, almond, coconut, or chickpea flour. Snacks: Swap gluten-containing crackers and pretzels for gluten-free versions made from corn or rice. When preparing meals, look for recipes that naturally avoid gluten. Stir-fries, salads, grilled meats, and roasted vegetables are all safe and easy meal ideas that don’t require major modifications. Dining Out on a Gluten-Free Diet Eating out can be one of the trickiest aspects of a gluten-free diet, as there’s always a risk of cross-contamination or hidden gluten in sauces and seasonings. However, many restaurants now offer gluten-free menus or are willing to accommodate special dietary requests. Here are some tips for dining out: Plan ahead: Research restaurants with gluten-free options or call ahead to ask about their gluten-free offerings. Ask questions: When ordering, ask about food preparation methods, potential cross-contamination, and ingredients used in sauces or marinades. Simple is better: Choose dishes that are less likely to contain gluten, such as grilled meats, steamed vegetables, and salads without croutons or breaded components. Enzymes: Consider AN-PEP based enzymes like GliadinX (a sponsor here), as AN-PEP has been shown in multiple studies to bread down small amounts of gluten in the stomach, before it reaches the intestines. By communicating clearly with restaurant staff and being cautious of hidden gluten, you can still enjoy dining out while staying safe on your gluten-free diet. Avoiding Common Gluten-Free Pitfalls The transition to a gluten-free diet comes with a few common challenges. Being aware of these pitfalls can help you avoid them: Over-reliance on processed gluten-free products: While gluten-free alternatives like breads, cereals, and snacks can be convenient, they are often highly processed and low in nutritional value. Focus on whole, naturally gluten-free foods as much as possible. Cross-contamination: Gluten-free foods can become contaminated with gluten during storage or preparation. Use separate utensils, cookware, and storage areas for gluten-free items at home. Nutrient deficiencies: Many gluten-free products lack key nutrients like fiber, iron, and B vitamins that are often found in wheat-based products. To compensate, include nutrient-dense foods like leafy greens, seeds, nuts, and fortified gluten-free cereals in your diet. Tip: If you’re unsure about your nutritional intake, consider consulting with a dietitian who specializes in gluten-free diets. Embracing the Gluten-Free Lifestyle The transition to a gluten-free diet doesn’t have to feel restrictive. In fact, many people find that the shift opens up opportunities to explore new foods and flavors. From gluten-free grains like amaranth and teff to inventive recipes for gluten-free pizza and baked goods, there are countless ways to enjoy a varied and delicious gluten-free lifestyle. With a little planning, education, and creativity, you can successfully transition to a gluten-free diet and thrive while doing so. Whether you're preparing meals at home, eating out, or snacking on the go, remember that gluten-free living is about discovering what works for your body and your taste preferences. Key takeaway: Stay positive and patient during the transition. As you grow more familiar with gluten-free products and cooking techniques, you’ll find that this diet can be just as enjoyable and fulfilling as any other. Watch the video version of this article:
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Celiac.com 08/20/2024 - Captain Mark MacKenzie, a pilot diagnosed with celiac disease, has filed a lawsuit against United Airlines for failing to provide him with gluten-free food during flights. The lawsuit, filed in Colorado federal court on August 12, claims that United Airlines has neglected to make necessary accommodations for MacKenzie, a violation of his rights under the Americans with Disabilities Act (ADA). This case highlights significant concerns about how airlines accommodate the dietary needs of employees with specific medical conditions. Background of the Case Captain MacKenzie, a seasoned pilot with over 35 years of experience and a clean flying record, is based out of Denver, Colorado. Due to his celiac disease, he must adhere to a strict gluten-free diet to avoid severe health complications. Celiac disease is an autoimmune disorder triggered by the ingestion of gluten, a protein found in wheat, barley, and rye. Exposure to gluten can cause various health issues, including digestive problems, malnutrition, and anemia, as outlined by the Mayo Clinic. Despite notifying United Airlines of his condition and requesting gluten-free meals, MacKenzie claims the airline has failed to provide appropriate accommodations. The lawsuit emphasizes that United Airlines not only refuses to supply him with gluten-free food but also charges him for meals he cannot consume due to his medical condition. This, according to the lawsuit, constitutes discrimination under Title I of the ADA, which requires employers to provide reasonable accommodations for employees with disabilities. Impact on Captain MacKenzie The lawsuit details the significant impact United Airlines' actions have had on Captain MacKenzie. On one occasion, during an 11-hour duty day from Denver to Roatan, Honduras, and back, United Airlines allegedly did not provide him with any gluten-free food. As a result, MacKenzie was forced to endure the long flight without eating, leading to fatigue and potential health risks. This is not an isolated incident, as the lawsuit claims that MacKenzie often has to purchase his own meals while on duty, unlike other pilots who are provided with meals they can safely eat. In 2020, MacKenzie formally notified United Airlines of his celiac disease and the challenges he faces in accessing safe food during flights and layovers. Despite this, the airline has not made the necessary adjustments, leading to the current legal action. MacKenzie is seeking a court order requiring United Airlines to provide gluten-free meals, along with damages and reimbursement for legal fees. Legal and Ethical Implications This case raises important questions about the responsibilities of employers, particularly in industries like aviation, where employees are often required to work long hours away from home. Under the ADA, employers are legally obligated to provide reasonable accommodations for employees with disabilities, which in MacKenzie’s case would mean offering gluten-free meal options. The failure to do so not only violates federal law but also endangers the health and well-being of employees like MacKenzie. Furthermore, the case touches on broader ethical issues concerning equal treatment in the workplace. Charging an employee for meals they cannot safely eat due to a medical condition could be seen as an unfair burden, particularly when other employees receive their meals at no additional cost. This practice could be viewed as discriminatory and may set a concerning precedent for how other employees with dietary restrictions are treated. Why This Case Matters to Those with Celiac Disease For individuals with celiac disease, the outcome of this lawsuit could have significant implications. It underscores the challenges that people with celiac disease face in environments where access to gluten-free food is limited. If successful, MacKenzie's lawsuit could lead to stricter enforcement of ADA guidelines in the workplace, ensuring that employers take the dietary needs of employees with medical conditions seriously. Additionally, this case brings attention to the broader issue of accessibility and accommodation for people with dietary restrictions, particularly in industries like aviation, where employees may not have the ability to bring their own food or access alternative options easily. It highlights the need for greater awareness and sensitivity towards the needs of those with celiac disease and other similar conditions, advocating for a more inclusive and supportive work environment. In conclusion, Captain Mark MacKenzie’s lawsuit against United Airlines is not just a legal battle over meal accommodations; it is a critical test of how companies should treat employees with medical conditions that require special dietary considerations. The outcome of this case could set a precedent that may influence policies across various industries, ensuring that individuals with celiac disease receive the necessary support and accommodations in their workplaces. More: newsweek.com
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Celiac.com Article:Low Budget Meal Planning
Connie Sarros posted a topic in Publications & Publicity
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Celiac.com 08/28/2020 - Have you checked your grocery bill lately? Chances are you are experiencing sticker shock. Food, like everything else, is costing more. Have you been inundated with articles and news snippets about eating healthier and the need to get more fiber in your diet? So now you are trying to save on your grocery bill… and eat healthier… AND adhere to a gluten-free diet. Like all problems in life, this one is not insurmountable. There are always viable, wise choices. With a little pre-planning, you can cut that grocery bill and eat healthier and stick to your diet. First, make a weekly menu plan. It will reduce trips to the grocery store (saving both time and petro) and help reduce impulse spending. As you make your menus, check out the pantry, refrigerator, and freezer to see what foods you can use that you already have on hand (cutting food cost for the week). Planning menus ahead gives you time to incorporate healthier foods. Once you have a list of foods you already have on hand, scour the grocery store ads in your local newspaper and build your meals around the weekly specials. Then take a look at your calendar. Plan to make the longer-cooking items (roasts for example) on the days you will be home all afternoon and think of quicker meals on the days you walk in the door at 5:30 p.m. Figure out a novel way to use up leftovers for dinner one night a week. If you have 8 meatballs, 6 chicken wings, a partial bowl of leftover peas (or green beans, or asparagus, or most any vegetable), and some rice left over, you can serve this ‘as is’ like a picnic, or you can spread the rice in a casserole, sprinkle the peas over the rice, lay the chicken wings and meatballs on top, then stir together 1 tablespoon of Just Like Lipton Onion Soup Mix with a can of Progresso Creamy Mushroom Soup and spoon in over the top – bake, and voila! You have a ‘new’ dinner from leftovers. Planning leftovers once a week will save money, but it will also save you the hassle of cooking from scratch one night. Below are meal suggestions that are both lower in cost and higher in nutrition. Healthier Lower Cost Breakfasts Gluten-free breads are pricey, so ration their use. Save them for packing lunches and find other alternatives for breakfast. Make a breakfast burrito with a corn tortilla, scrambled egg, grated cheddar cheese and a little salsa (adding bacon, ham or sausage adds to the cost and to the fat content). Fold cut-up fresh or juice-packed fruit into plain yogurt (this is healthier and less expensive than pre-packaged fruit yogurt). Make a smoothie with frozen or fresh strawberries (which are less expensive than raspberries or blueberries), milk, yogurt, and a dash of vanilla. For kids, spread a banana with peanut butter and serve with a muffin. Chi Chi’s makes a Sweet Corn Cake Mix (cornbread or corn muffins) that is gluten-free, cost-effective and sold in regular grocery stores. (While Chi Chi’s Restaurants are out of business, their food line is still being produced.) When making homemade muffins, add the following to your batter: 2 tablespoons ground light flaxseed meal dissolved in 2 tablespoons water and shredded “something” for fiber and nutrition (shredded carrots, apples, pears or zucchini, chopped walnuts, unsweetened coconut, or chopped dried fruit). If you opt to make homemade pancakes, add something for nutrition (flaxseed meal, shredded fruits, mashed bananas) and top with fruit topping or all-fruit jelly instead of sugar-rich maple syrup. Healthier Lower Cost Lunches Low fat, low sodium turkey breast costs far more at the deli than it does to roast turkey tenderloin at home and slice it thin for sandwiches. It only takes an hour to bake or 25 minutes to grill – the time spent cooking it is worth it. You will be eating a healthier sandwich at about half the cost. Tuna salad sandwiches are popular; chop in plenty of green pepper, onion, celery, and carrots, use just enough mayonnaise to hold the mixture together, then top with lettuce and sliced tomatoes for a healthier version of an old stand-by. If you cook a beef roast, pork roast, or meatloaf the night before for dinner, reserve a few slices for tomorrow’s lunch. Kids love pizza – Make their pizza on a corn tortilla with chopped veggies on top instead of sausage or pepperoni, and use half the cheese to cut back on fat and cost. Season a small can of tomato sauce for the pizza instead of using pricier, higher sodium, prepared pizza and spaghetti sauces. Think salads… Put some lettuce in a plastic container and top with last night’s vegetables, sliced meat, and a few strips of cheese. Again, you will be recycling what you already have on hand. A little steamed quinoa goes a long way when making a healthy tabouleh salad. Boil a small amount of gluten-free elbow pasta then slice in lots of fresh veggies (carrots, green onions, broccoli, beans, celery, cauliflower, peas) and you have a healthy pasta salad. Tacos can be as healthy or unhealthy as you choose to make them. A half pound of lean ground meat can easily make 4 corn tacos so it stretches your grocery dollar and lowers your fat consumption. Top the meat with a little bit of grated cheese and a lot of shredded lettuce and chopped tomato or low sodium salsa. Skip the sour cream – it costs money to buy, adds fat calories, and a taco can still taste great without it. One cup of gluten-free flour mixture will go a long way when you add chopped green onion, minced green pepper and shredded cheddar cheese to make waffles to use as a base for sloppy joes instead of expensive gluten-free buns. Healthy Lower Cost Dinners Remember that beef roast you made for dinner last night and those leftover vegetables? Chop them up; thicken some gluten-free beef broth with a little cornstarch, then make a pie crust for a beef pot pie. Or shred the remains of the roast, add a little barbeque sauce and spoon over the cheese waffles mentioned above. If a typical serving of meat in your household is 6-8 ounces, reduce that to 5 ounces. Eating less meat is healthier and will save on the grocery bill. You can stretch meat by adding lots of fresh veggies to stews, soups, stir-fries and casseroles. The white meat of a chicken is healthier for you than the dark meat, so stock up on chicken breasts when they are on sale. Don’t pay extra for skinless breasts; remove the skin yourself and save a few cents. Other meals that are both cost-effective and healthy include shepherd’s stew, baked chicken with vegetables, meatloaf (filled with shredded veggies), soups and stews, veggie chow mein served over rice noodles, tuna quesadillas or tuna rice casserole, and canned salmon casserole (fresh salmon can be quite costly). Make a large pot of chili, and then freeze the leftovers to use over hot dogs or hamburgers, on top of spaghetti or rice, over corn pancakes, to stuff a baked potato, or to use in tacos or taco salad. Healthy Lower Cost Side Dishes Brown rice is far healthier for you than processed pasta and costs less per serving than gluten-free pasta, so use the pastas sparingly. One night, make red beans and rice; the next night add salsa to make Mexican rice. Potatoes and beans are two of the least expensive items at a grocery store and both are tasty and filling and healthy. Add an extra can of beans to a pot of chili to make it stretch further and add extra fiber. Add beans to salads, casseroles, and rice dishes. Instead of serving baked beans which are high in sugar, bake your own Creole beans. Potatoes are good for you – it’s what we add to the potatoes that can be the problem. Roasting potatoes that have been sprinkled with dill, salt, pepper and a little olive oil costs far less and is more nutritious than topping potato slices with heavy cream and cheddar cheese and baking. If you roasted too many potatoes and have some left over, recreate them into a potato salad for tomorrow’s side dish or mash them with a little milk, butter and parmesan cheese to make mashed potatoes. If you have mashed potatoes left over, stir in some shredded zucchini, carrots, green pepper and green onions to make latkes. Cabbage is usually a bargain, so stuff it, boil it, add it to salads, stews, soups, and shred it for cole slaw. In the fall, zucchini is a good buy, so that’s the time to make a zucchini tomato casserole, zucchini bread, ratatouille, and grilled zucchini slices. If your family loves French fries, serve them healthier fries -- Make them from sweet potatoes and bake them instead of deep frying. Healthy Lower Cost Desserts One box of tapioca can provide dessert for multiple evenings when you make homemade tapioca pudding. The homemade version is healthier and less expensive than pre-packaged mixes. Baked custard is another inexpensive and healthy dessert if you cut back on the sugar just a bit. Less expensive yet is homemade rice pudding; make it with brown rice and 2% milk for added health benefits. In the fall, round up the family to go apple picking (apples cost must less this way). Make baked apples for dessert one night. Slice a few to make Dutch apple pie – instead of using a fattening pie crust, opt for a deep dish pie with the healthier pure oats granola-type topping. If you picked too many apples and they are starting to go soft, chop them up and make a pot of homemade applesauce. Layer frozen yogurt, cut-up fruit, and crushed gluten-free cinnamon-flavored cereal in parfait glasses. Use up those slices of gluten-free bread that crumbled or dried out by making bread pudding; add diced peaches or apples to the pudding when they are in season. Puree juices or fruits you have left in the refrigerator and make homemade popsicles. Make a sweet potato pudding (it tastes very much like pumpkin pudding). The healthy choices are endless. The budget choices are out there but you have to shop for fresh products that are in season and watch the paper for sales. Online, there are many sites that offer money-off coupons. Eating can still be fun, safe, healthy and cost-effective with just a little bit of planning. Gluten-Free Baked Stuffed Zucchini This recipe is from the “Wheat-free Gluten-free Reduced Calorie Cookbook” by Connie Sarros. The stuffed zucchini may be assembled ahead of time and frozen without the cheese topping. Thaw before baking. Ingredients: 4 small zucchini 2 teaspoons olive oil 2 onions minced ½ pound lean ground beef 2 tablespoons chopped fresh parsley ¼ teaspoon salt 1/8 teaspoon pepper ¼ teaspoon mint ¼ cup spaghetti sauce 1 egg, beaten ¼ cup grated Parmesan cheese 1 teaspoon milk Paprika Directions: Preheat oven to 350F degrees. Cut each zucchini in half lengthwise; scoop out the pulp, leaving the shell intact. Chop the pulp. Heat the oil in a 10-inch skillet. Add the onion and ground beef; sauté, breaking up the meat with a fork. When the meat is browned, drain off any fat. Stir in the zucchini pulp, parsley, salt and pepper, mint, and spaghetti sauce; simmer for 5 minutes. Spoon the filling into the shells and place the shells in a baking dish. Bake 35 minutes or until shells are soft but still hold their form. Preheat broiler. Mix the eggs, cheese, milk and a dash of salt and pepper; spread on top of the stuffed zucchini. Sprinkle each with paprika. Place under the broiler for 3 minutes to brown. Serves 8 as a side dish; serves 4 as a main entrée.
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