Search the Community

Celiac.com 03/17/2020 - According to industry estimates, the gluten-free food market in Ireland grew 33% in a year to top $70 million in 2017. Nearly one in four people surveyed purchased gluten-free foods, but less than ten-percent of those consumers had celiac disease or some other medical sensitivity to gluten. For the project, Safefood researched the nutritional content of 67 gluten-free snack foods, including nut products and savory snacks, cereal and baked products, and confectionery. The research shows that 75% of gluten-free snack foods were high in fat, nearly seventy-percent were high in sugar, while many are also high in salt. The average calorie levels were about the same as a standard chocolate bar. Among those surveyed, misconceptions about the health benefits of gluten-free products included more than one in five people who thought that gluten-free foods were lower in fat, more than twenty-percent who thought they were lower in sugar, and nearly one in five who regard gluten-free diet as a healthy way to shed unwanted pounds. The issue can be confusing to a consumer, in part because many gluten-free products are associated by major celebrities and stars as part of a "clean label" or "free-from" eating regimen, but unfortunately these products can also include some less than nutritious items. Dr Catherine Conlon, Director of Human Health & Nutrition at Safefood sums it up by saying: “In the case of gluten-free snacks, you could end up purchasing snack foods with lots of added fat and sugar which are of no added benefit to your health.” Celiac.com has covered similar stories over the years. Basically, gluten-free doesn't necessarily mean healthy. Many gluten-free foods are high in salt, sugar and fat. Read labels, stay informed, and choose wisely. Remember, as Dr. Conlon noted in the report, "There is no consistent evidence that a gluten-free diet will improve your health if you aren’t sensitive to gluten. Many of the gluten-free snacks we surveyed are high in fat and sugar like other treat foods.” Download the full Safefood report “Cutting out Gluten – the nutrient profile of gluten-free snack foods on the island of Ireland."

Celiac.com 02/17/2015 - Homemade bone broth is a great foundation for a healthy diet, and helps to promote gut healing, and overall health. Simmering animal bones and marrow, feet, tendons, and ligaments in water for one or two days turns collagen into gelatin, and produces a rich complex soup of amino acids and highly absorbable minerals like calcium, magnesium, sulfur, silicon, phosphorus, along with trace minerals. For best results use organic pasture raised, or free-range chickens. Many commercially-raised chickens produce stock that does not gel properly. Ingredients: 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as backs, breastbones, necks and wings 2-4 chicken feet gizzards from one chicken 4 quarts cold water 2 tablespoons vinegar 1 large onion, coarsely chopped 2 carrots, peeled and coarsely chopped 3 celery stalks, with leaves, coarsely chopped 1 bunch flat parsley Directions: If you are using a whole chicken, cut off the wings and remove the neck, and the gizzards from the cavity. Cut chicken parts, including neck and wings, into several pieces. Place chicken or chicken pieces in a large stock pot with water, vinegar and all vegetables, except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and skim away any froth that rises to the top. Reduce heat, cover and simmer for at least 6 to 8 hours, and up to 24 hours. Longer simmering time makes richer and more flavorful broth. About 10 minutes before finishing the stock, add parsley. This is important, as is adds ionized minerals to the broth. Remove chicken carcass and any meat and bones with a slotted spoon. If using a whole chicken, let it cool and then strip the meat away. Keep the meat to use in other meals, such as chicken salad, casseroles, enchiladas. You can also add it to any soup you might make with the broth later on. Strain the stock into a large bowl and refrigerate until the fat rises to the top and hardens. Skim off fat and store the stock in covered containers in your refrigerator or freezer. Use broth liberally whenever a recipe calls for broth.

Celiac.com 02/11/2015 - Broth is the new black. Read the food magazines and blogs and you will inevitably come upon an article about the benefits of broth. But, unlike so many health foods, broth is not an overhyped fad food. Broth can be digested by every body, and broth is healthy for everyone. For people with celiac disease or gluten-intolerance, broth can be part of a diet that promotes healing and wellness of the gut, the immune system, the bones and more. From baby to granny and from sickest to healthiest, broth has something for everyone. Ingredients: 4 pounds beef marrow and knuckle bones 3 pounds meaty rib or neck bones 4 or more quarts cold filtered water ½ cup cider vinegar 3 onions, coarsely chopped 3 carrots, coarsely chopped 3 celery stalks, coarsely chopped several sprigs of fresh thyme, tied together 1 teaspoon dried peppercorns, crushed l bunch flat parsley, chopped Directions: Place the knuckle and marrow bones into a very large pot with vinegar and cover with water. Let sit for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Top with water, if needed, just enough to cover the bones. **NOTE: Remember to keep the liquid no higher than one inch below the rim of the pot, as the volume expands slightly during cooking. Bring pot to a boil. A large amount of frothy scum will rise to the top, and it is important to remove this with a spoon or mesh skimmer. After you have skimmed, reduce heat and add the thyme and crushed peppercorns. Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. At this point, the broth will look more like a scary brown liquid with globs of gelatinous and fatty material. It won’t even smell very good. However, all you need to do is to strain it properly to get a delicious and nourishing clear broth that you can use for myriad soups and stews and other dishes. So, remove bones with tongs or a slotted spoon, and strain the stock through a sieve or mesh strainer and into a large bowl. Refrigerate the bowl and, once it’s cold, remove the hardened fat from the top. Transfer to smaller containers, and freeze for long-term storage.

Celiac.com 10/04/2016 - I have been following a gluten-free diet since being medically diagnosed with celiac disease as a toddler. My food choices have certainly evolved over the years. Many life experiences have influenced this evolution, including the loss of loved ones to cancer, experiencing my own health struggles resulting from celiac disease, and many surprising things I have learned from studying holistic nutrition. If I had to put everything I have learned over the years into one sentence, it would be, "Every bite matters." Those are words I live by now. After all, an overwhelming number of health experts agree that over 90% of our immune system exists within our gastrointestinal tract, so what we eat means more than ever. As a celiac with specific nutritional requirements, and being someone at risk of various deficiencies, this mantra can literally make or break me. I am always searching for new ways to maximize the potential of my food choices. Here are some of my favourite ways to turn everyday eating into meals that pack a greater nutritional punch. Avoid pre-packaged foods, particularly with long ingredient lists. Virtually all packaged foods contain preservatives, among other unhealthy things we can live without. The words "packaged" and "preservative" go hand in hand. That means you are getting unwanted ingredients in your food. Also, avoid products that contain ingredient names that look unfamiliar to you. Unfamiliar ingredients usually equate with unhealthy additives, preservatives and chemicals. Try to avoid processed/refined foods, and foods that are high in sugar and high on the glycemic index. Instead, select local, in season, whole foods. Choose organic when possible. When you choose foods that are organic, you are not only helping the eco-system in many ways, you are also helping your gut in more ways than you'd think. Organic foods are clean and free from harmful chemicals, pesticides, genetically modified processes, antibiotics and anything that is unnatural—from start to finished product. I find organic foods taste significantly better as well. Wipe out white rice, refined flours and crusts. For example, make your own gluten-free flours by grinding mineral-rich seeds such as sunflower seeds or pumpkin seeds. Bake homemade pizza and lasagna with a layered eggplant base (you'll need to cook the eggplant first). Replace nutrient poor, refined white rice with nutrient-dense quinoa. Make a wrap with seaweed or collard greens. Kick sugar to the curb. Use natural sweeteners lower on the glycemic index, such as stevia or organic coconut palm sugar to replace refined table sugar that has been stripped of its minerals and nutritional value. Although maple syrup and honey are not considered low glycemic, they certainly have more minerals and health benefits than white, refined table sugar. Organic honey is preferable. Pick quality protein and heart healthy omega 3 fats. Adding lean, quality protein and heart healthy omega 3 rich fats to your meals and snacks will help you absorb nutrients better, and help balance your blood sugar levels, which is good for you in the short-term and long-term. Reach for raw. Increase your intake of raw, nutrient-rich vegetables (especially cruciferous and sea vegetable varieties) and fruit in a wide range of colours to receive the benefits of an assortment of vitamins. Grab more green, such as kale, broccoli and spinach. Try juicing to conveniently get more veggies into your diet. Make your meals super. Add super-foods rich in antioxidants such as chia seeds, hemp hearts, flax seeds, gogi berries and other kinds of berries to cereals, stews, soups and sauces. A variety of colors will ensure you are consuming a variety of vitamins. Be mindful of your B's. Iron and B-vitamin deficiencies are extremely common among celiacs, even those who follow a gluten-free diet. Try to eat foods high in these nutrients. Foods high in B-vitamins include leafy greens, beans, eggs, fish, nuts and poultry. Foods high in iron include red meat, poultry, squash, pumpkin seeds, beans and various nuts. Savour the Season. Now that Spring is here, there is no reason why you can't visit your local farmer's market or farm for fresh, in season produce. Imagine the goodness lost when produce is packaged, shipped, sitting on store shelves and even cooked. Those steps, not to mention the time involved strip plant based foods of their nutritional value, and they leave a significant footprint on the environment. Consider creating your own veggie garden so you can take advantage of food that goes from soil to plate. Now that I've got you thinking differently, instead of reaching for what's inside the box, think outside the box and experiment with healthy whole foods. You might not love everything you introduce to your palate, however, you won't know until you try. One thing is certain—your gut will thank you.