Gluten Free Tips

Archive for March, 2009

As a coeliac, you tend to stick with the “simple” foods and the foods you know and there isn’t a lot of time or opportunity for snacking. 

Luckily there are suppliers out there who can supply you with a nice snack.  One of these is www.fabsnacks.com

They offer gluten-free snacks, but also other snacks for other allergies, such as lactose, wheat-free, yeast-free……

If you’d rather make your own snack, I can recommend this easy, no-cook recipe for that all-time favourite – COCONUT ICE  it takes about 15 minutes to make, 4-5 hours to let set and then another 5 minutes to cut into pieces. 

Ingredients

405 gr tin of Condensced Milk

300 gr desiccated coconut

300 gr Icing Sugar

2-3 drops of Red (scarlet) food colouring

greaseproof paper

How to make :

1. Line a square or rectangular dish with grease-proof (parchment) paper. 

2. Mix all (except the food colouring) the ingredients together.  Spread half of the mixture and spread out evenly into the base of the dish – use the back of a spoon to smooth out the mixture.

3. Add the food colouring to the remainder of the mixture and mixed thoroughly.

4. Spread the pink mixture over the top of the first layer and smooth out.

5. Leave overnight, or at least 4-5 hours. in a cool place before cutting into squares. 

This coconut ice keeps well for 4-5 days in an airtight container.  Enjoy!

For a simple gift idea, place some of the coconut ice in attractive containers or jars and attach a gift tag.  You may also put some squares of clear cellophane and tie with colourful ribbon.

According to medical journals irritable bowel syndrome is the most common of all bowel
disorders. (Affecting 15% of the population). Also according to the medical journals the
condition has a poor response to treatment.

It has similar symptoms to celiac disease and is often the initial diagnosis being a condition which is better known by doctors.

Typical symptoms are: -

• Digestion problems
• Abdominal pains with or without
• Diarrhoea, with or without
• Constipation
• Changes in the bowel motions, such as hard or pallet like motions
• Loose bowels especially after breakfast
• Chronic tiredness

Gluten Free Crispy Fried Chicken recipe for celiacs from America (hence use of Chex).

To prepare this start the night before:

1. Cut Chicken Breasts in halves or strips.

2. Stir up a mixture of Tapioca Starch Flour with water in a cereal size bowl.
Make the thickness – liquid and not paste (somewhere in between). (optional)

3. Dip chicken in thinned Tapioca water.

4. Place chicken in a covered bowl in fridge, overnight (if time permits).

5. Place 3 Cups of gluten free Rice Chex in a zip lock bag & crush w/rolling pin.

The next day:

6. Take Chicken out & season w/salt, pepper & your regular chicken spices. (could be any – sage, oregano, garlic powder, 2 crumbled chicken bullion cubes, paprika, Tony Chacheries seasonings or any)

7. Dip into a (cereal bowl size) crushed gluten free Rice Chex Cereal.

8. Dip into Tapioca starch or your favorite gluten free chicken flours.

9. Fry in 1 1/2 inches of Canola Oil till brown & crunchy!!!

Fry in 1 1/2 inches of Canola Oil till crunchy!!!

You should note that this can all be done immediately and does not need to be refrigerated.

This can also be done by just leaving off the water.

As an alternative this could be done in the oven & baked w/Olive Oil sprinkles over the top.

Elderly members of society , senior citizens suffer from increased incidence of Celiac Disease. A recent report found senior citizens incidence of celiac disease is greater than that of the general population.

STUDY BACKGROUND: Up to 1% of the population suffer from coeliac disease. Data on the prevalence in elderly people is scant. We hypothesized that they would over time have developed obvious symptoms. Clinically silent or undiagnosed disease would thus be relatively uncommon.

AIMS OF THE STUDY: To evaluate the prevalence of coeliac disease in elderly people.

STUDY METHODS: The study comprised 2815 individuals aged 52-74 years. Clinical cases of coeliac disease were recorded. Sera from all Subjects were screened by IgA class tissue transglutaminase antibodies, and seropositive underwent small bowel biopsy.

STUDY RESULTS: Coeliac disease was detected in altogether 60 individuals, in 25 (0.89%) on clinical grounds, and screening found in 35
(1.24%) new biopsy-proven cases. Thus, a total prevalence of 2.13% (95% confidence intervals 1.60-2.67%) was reached. Of the screen-detected cases, 15 had symptoms, albeit mostly mild. Two out of the 60 had small bowel T-cell lymphoma and two had gastric cancer. The total frequency of biopsy-proven coeliac disease and seropositive cases without histological confirmation was 2.45% (1.88-3.02%). CONCLUSION: The prevalence of coeliac disease in elderly people was higher than what has been reported in the population in general. Active case finding by serologic screening is encouraged, since undetected cases may be prone to increased morbidity and mortality.

A staple food of the Incas, Quinoa is a seed which is still grown in Bolivia and Peru.  It is extremely rich in complete protein (12-18%) , and is is excellent for vegetarians and vegans.  The small round seeds look similar to millet but are pale brown in colour.  When quinoa is cooked, it absorbs twice its volume in liquid.   The seeds then sweeten and become translucent.  The cooked taste is mild, and the texture firm and slightly chewy.

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato and later, maize.   In contemporary times, Quinoa has become highly regarded for its nutritional value . Unlike wheat or rice ( which are low in lysine),  quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.   It is a good source of dietary fibre and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.  Because of these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support Sytem for long-duration manned spaceflights.

Quinoa is good for you if you suffer from migraines.  Quinoa is a good source of magnesium, which helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of Vitamin B2, which is necessary for proper energy production within cells. Vitamin B2 – Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Quinoa is also a  good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

Herewith follows a simple, easy recipe for a Leek and Bacon Quinoa Bake.  It is gluten-free, but also dairy-free, egg-free and yeast-free :

2 medium leeks, sliced into discs

1 clove garlic

1 small box of lardons

400 gr quinoa

black pepper

4 sage leaves

fresh thyme

olive oil

chicken or vegetable stock

Brown the lardons in a little olive oil; then add the leek, herbs and garlic.  Add more oil,  if required.  Fry gently for 10-15 minutes. 

Pour in the quinoa and cover with the stock.  Keep adding stock until the quinoa is cooked (white rings appear around the seeds – should be around 10 minutes), then cover and let stand for 5 minutes.  Make sure you leave enough stock in to ensure it is moist and loose after standing. 

Finish off with some ground pepper and serve warm. 

Note: refrigerate any left-overs for a delicious packed-lunch the next day!  (That’s if there’s any left!)

Holidaying with the family is something to look forward to, and with a coeliac child, it’s one more thing to consider.  We’ve had some fairly good experiences in the following countries :

Thailand - because of the abundance of rice dishes and the relative simplicity of the stir-fried foods, it is quite easy to cater for gluten-free dishes in Thailand.  The only thing to look out for is soy-sauce, which of course is not gluten-free!  However, most traditional Thai dishes do not call for soy-sauce, it’s only because of some chinese influence that you occasionally see the use of soy-sauce in dishes.  So, important to get to know the Thai word for soy-sauce!  We holidayed in Phuket, and they were all very accomodating (as most Thais are!) for our daughters gluten-free diet.  Luckily, she is happy to have a plate of steamed rice – if we’re really not sure about some of the dishes or sauces, or if we can’t communicate with the locals – like on a small deserted island in the Andaman Sea! (during a day boat-trip).  I took gluten-free bread with us, and bought Skippy peanutbutter in the local supermarket – that took care of breakfast and any picnic meals!

Austria – We holidayed in Filzmoos,  in the Tyrol mountains one summer.  Filzmoos is also a ski-resort, but just as lovely in the summer.  It’s a haven for walking,  and mountain climbing, and also daytrips to Salzburg,  ice-caves nearby.  We had the half-board arrangement at the Unterhof Hotel, and they catered beautifully for her during the evening meal – either by offering something else or adapting the “normal” meal with a gluten-free version (ie leaving off the sauce, crust etc.).  Breakfast was more limited, as there was only rice crispies on offer and fruit and yoghurt.   We had lunch in the local restaurants, and we had very good experiences there as well.  I presume this was mainly due to the fact that most of the hotels and restaurants in Filzmoos are family owned – ie the wife serves, whilst the husband is in the kitchen and the communication for gluten-free requirement is made that much more effectively and efficiently.  The other reason was that the resort was not that busy, so there was plenty of time to listen to our requirements and agree a suitable  and appropriate meal for our daughter (she is a fussy eater also!).   

Since returning from Filzmoos, I keep a look-out for holiday opportunities in Austria as the experience was such a positive one.  I’ve also found a Hotel in Ischgl – again in Tyrol, called the hotel Goldener Adler.  www.goldener-adler.at  Its advert speaks of “Accompanied by a superb range of leisure activities, perfect service and gluten-free cuisine – that you will only find in a house that has specialised in gluten-free holidays for many years.  (a daughter of the family has suffered from coeliac disease for more than 30 years).  You don’t need to bring any food with you.  You needn’t worry about anything”  Sounds idyllic, doesn’t it?    I didn’t know places like that existed!

Italy – This summer we are vacationing in Lombardia, near Lake Garda.  When looking for accomodation, we came across 2 hotels in Sirmione Hotel LaPaul www.hotellapaul.com and DuLac Hotel www.hoteldulacsirmione.com  - both of which catered for gluten-free clients – it even mentions it on their website.  I was quite surprised, as I always imagined Italian cooking to have a lot of gluten in it – pasta, bread etc.  I presumed we would have to make do with risottos and polenta dishes.  However, I have since found out they have quite an extensive coeliac society (unfortunately, regionalised, so you search for the region you are going to).  Also,  the catering industry and catering colleges are very big in Italy on training students and cooks with the necessary skills to deal with gluten-free cooking, not just the cooking part,but also the cross-contamination routines etc.

Finland – I’ve never been, but I read an article that they cater extremely well for coeliacs in this country.  The article mentioned that you can step into a MacDonalds and order a gluten-free Big Mac – bun and all – no problem!   Also, the writer of the article enjoyed ice-cream on a gluten-free cone – staff were careful not to put the cone in a holder that had had a gluten cone in it before.  Also he described a street vendor selling gluten-free waffles, warm, straight from the waffle iron.  They had 2 waffle irons – one for the gluten free ones and 1 for the “normal” waffles!   I’ve not been able to substantiate the article I read, and have not met anyone who has been to Finland to find out whether it really is as easy/good as the article would have you believe.  But it seemed worth a trip to find out, don’t you think?

Spain - We’ve holidayed in Spain and Mallorca a couple of times now, mainly because we like the sun and the beach, but also because we can speak and understand the language.  That makes it easy to explain to staff about the coeliac diet, but also to question things and agree what meals are suitable for a coeliac.  I speak Spanish fluently and my children have Spanish at school, so it’s a bit of a learning experience for them as well.  Spanish cooking caters well for coeliacs, as most of the main dishes are prepared in a simple fashion, grilled meat and fish and salads.  Paella and other dishes are naturally gluten-free and most “tapas” items are also!  The Spanish are not big on cakes, cookies etc and the times I’ve tried them, they haven’t really been that nice anyways…..

Hope the above experiences have inspired you on your quest for your summer holidays!

Knowledge of current food standards, food laws and ingredients are critical for a person with Coeliac Disease whose treatment relies solely on dietary management. They have to take ownership of understanding what ingredients are in what they eat.

For anyone in doubt celiac disease is: -

• A permanent intolerance to gluten – a protein found in wheat, rye, barley and possibly oats.
• affects the small bowel.
• Its treatment requires a life long avoidance of gluten.

Research was recently undertaken in New Zealand to see how people were helped to read food labels and the research found: -

• Forty percent of people had received no label reading education even though it was the most used method for identifying suitable foods.
• The majority of participants stated that they had a moderate confidence of reading food labels. However, when tested on the suitability of specific ingredients, it was evident that
further education was needed.
• Ninety nine percent of people indicated that they would find a label reading resource booklet useful.
• The majority of participants wanted a resource that included practical information put into every day language. They wanted a resource that was visually interesting and small enough to put in a bag to take to the supermarket.

The research project confirms the lack of understanding of people with Coeliac Disease when reading food labels and verifies the need for updated resources in this area.

A label reading resource booklet has been developed based on current information from the New Zealand government and the Manufactured Food Database. It includes information on the current standards, food additives, suitability of ingredients and precautionary warnings. Practical label reading examples have been provided to reinforce the written information.

This resource booklet aims to give people with Coeliac Disease the information required to choose suitable foods for their Coeliac Disease.

If you have been told to exclude gluten from your diet here are a few basic tips.

___________________________________________________________________________________

AVOID:

- All foods made from wheat flour like bread, pasta, crackers, biscuits, cakes and pastry
- Wheat based breakfast cereals like Weetabix, puffed wheat, All Bran , muesli
- Wheat, rye, barley or oats used as an ingredient

Less obvious sources of gluten in manufactured foods:

- Wheat flour as an added ingredient, processing aid, binder, filler or carrier for flavourings and spices
- Wheat starches used as a carrier for spices, seasonings, flavourings or as a filler or binder or for dusting during the manufacturing process
- Contamination with wheat, rye, barley or oats during food production or storage
___________________________________________________________________________________

GLUTEN-FREE (SAFE) ALTERNATIVE FOODS:

- Rice (white, brown, wild, rice flour, ground rice, rice cakes, rice pasta, rice noodles)
- Buckwheat, buckwheat noodles
- Maize (corn), maize starch, maize flour
- Cornflour, corn starch, cornmeal, popping corn, corn pasta
- Polenta
- Potato flour, potato starch
- Soya, soya flour
- Bean flours (chick pea flour, split-pea flour)
- Sago, tapioca, cassava, arrowroot, millet
- Oats in moderate amounts (up to 50g a day, which is one portion) can be consumed by most coeliacs without risk though little research has been done on oats in children with coeliac disease.

Whilst the change in your diet looks to be a great challenge you will find that you can easily adopt to this in a few months and the health benefits will be great.

Coeliac disease is caused by an intolerance to gluten, a protein found in wheat and rye (and something similar in barley and possibly oats). This immune reaction to antigenic factors damages the mucosal lining of the small intestine, flattening the villi and reducing its ability to absorb nutrients.

The resulting symptoms of malabsorption which occur in varying degrees, may be acute
– steathorrhea, diarrhoea and abdominal discomfort, or more chronic
– tiredness, irritability and unexplained weight loss or failure to thrive in children.
The intolerance requires complete, life-long exclusion of gluten from the diet.

The peak age of onset of coeliac disease is now between 40 and 50 years, with increasing numbers of people being diagnosed in later life. The disease is more common in women than men by almost 3:1 in middle aged adults

Much remains to be learnt about how or why gluten harms the intestine. Gluten intolerance can also result in a skin disorder, dermatitis herpetiformis, which may or may not be associated with intestinal damage but is less likely to result in gastrointestinal symptoms.

A gluten-free diet is a major undertaking and always requires expert dietetic advice

It can take several months of gluten avoidance before the gut mucosa and villi return to normal and a year before previously impaired blood biochemistry improves

Complete and permanent avoidance of gluten is essential to reduce the risk of bowel malignancy and other long terms consequences of the disease.

Not to be confused with coeliac disease, wheat may provoke allergic reactions (delayed type IV) or chronic gastrointestinal symptoms of intolerance with no obvious immunological basis. Wheat allergy or intolerance will require total wheat exclusion though partial exclusion may suffice for those with a non-immunologically mediated form of intolerance for whom there seems to be a threshold of sensitivity. Commercially wheat free (and gluten-free) products are not prescribable for wheat allergy/intolerance per se.

The treatment of coeliac disease is exclusively dietary and requires the complete exclusion of gluten. This means avoidance of all sources of wheat, rye and barley. Oats are controversial and may be tolerated in moderate amounts.

The aim of medical advisors is to give first line dietary advice on a gluten-free diet for patients with confirmed coeliac disease or dermatitis herpetiformis. People who are allergic/intolerant to wheat will require different dietary advice.

Practical dietary advice is often given such as: -

The exclusion of gluten means avoiding a wide range of manufactured and processed foods, which imposes considerable constraints on food choice and variety. Food labeling is not always helpful because although ingredient lists on food products can confirm the presence of gluten, they cannot confirm that they are gluten-free.

Gluten may be present via constituents which do not have to be declared or through cross-contamination during processing. Any food in a can, packet or jar or food that has been coated or modified in any way has therefore to be suspected of containing gluten.

Many manufacturers and supermarkets are voluntarily identifying gluten-free products by providing information or a logo on the label. In the UK, the Coeliac Society maintains a continually up-dated database of manufactured foods free from gluten.

Proprietary gluten-free foods such as breads, crackers, biscuits, pasta, flour and flour mixes are prescribabled for people medically diagnosed with coeliac disease or dermatitis herpetiformis. Their use should be encouraged to reduce the risk of dietary imbalance or non-compliance. Luxury items such as gluten-free cakes, chocolate and fancy biscuits are also available but not prescribable to reduce the costs on the NHS.