Gluten-Free Pantry Makeovers Print

calgary_Herald

Kitchen clean-up for those with celiac disease or gluten-sensitivities

May is Celiac Awareness Month and for the estimated 1 in 133 Canadians affected by celiac disease as well as the family and friends who support them, understanding how to set up your kitchen for success is critical.

What is celiac disease?

Celiac disease is an autoimmune disorder where eating gluten (the protein found in wheat, rye, barley, triticale, spelt and kamut) causes damage to the small intestine that is responsible for nutrient absorption. There may be no symptoms of celiac disease but common signs include digestive issues, low iron levels, weight loss, poor growth or dermatitis herpetiformis (an intense burning or itching rash). There is no cure for celiac disease and the only treatment is lifelong adherence to a strict gluten-free diet.

There are also people that have what is known as non-celiac gluten sensitivity and while these individuals do not have celiac disease they may find reducing gluten will help reduce digestion symptoms such as abdominal pain, fatigue, headaches and paresthesia (tingling of the extremities).

Speak to your family physician before starting a gluten-free diet as this is the only way to ensure accurate test results and diagnosis of celiac disease.

Three biggest challenges

The top three challenges we often hear from our clients adjusting to a gluten-free diet include:

Eating out –  Many restaurants don’t offer gluten-free options and those that do often have untrained staff that claim items are gluten-free despite having cross contamination during cooking or hidden sources of gluten in items such as sauces. Learning to cook delicious gluten-free meals from home is one of the single most important ways to protect your health.

Finding replacements for most loved food – If you have a treasured family recipe or favourite brand that you eat regularly, it can take some time to find options that replace these. The good news is that there are more choices and recipes than ever before that can help you find options you will love.

Kitchen and family meal makeovers – Tiny bread crumbs and flour dust matters. Make sure you have a separate butter dish, jam jar, peanut butter container, cutting board, toaster and ideally even section of the kitchen that is gluten-free to help avoid cross contamination. For meal planning try some of the following gluten-free food swaps.

Food swaps:

Gluten-containing food
Bread (including spelt), tortillas, pizza shells and buns
Most baked goods
Wheat, rye or barley flour, bran
Gluten-free (GF) food swap
GF bread, tortillas, pizza shells and buns
GF muffins, cookies
GF flour blend made from legume, corn, potato, rice, nut, tapioca, taro, teff, sorghum, quinoa

Gluten containing food
Regular pasta, couscous
Wheat, rye, barley, bulgur, faro, kamut
Flavoured rice and potato mixes
Gluten-free (GF) food swap
GF pasta made from rice, corn, quinoa, legumes
Amaranth, arrowroot, buckwheat, millet, quinoa, rice
Potato, sweet potato, yam, corn, legumes

Gluten containing food
Most commercial breakfast cereal
Commercial oats and oatmeal
Gluten-free (GF) food swap
GF commercial breakfast cereal
Cornmeal or GF hot rice or quinoa cereal
Pure uncontaminated GF oats*

Gluten containing food
Most crackers
Potentially seasoned nuts and chips
Some ice cream, chocolate, candy
Gluten-free (GF) food swap
Plain corn taco chips, potato chips and nuts
Popcorn
GF crackers, rice cakes

Gluten containing food
Seasoned, breaded or deep fried prepared meat, poultry or seafood
Canned seafood in broth
Some deli meats and sausages
Prepared burger patties
Gluten-free (GF) food swap
Fresh or frozen non-breaded meat, poultry or seafood
Homemade burger patties
GF deli meat and sausages

Gluten containing food
Many salad dressings
Many sauces, gravies and dips
Malt vinegar
Many stocks and soups
Gluten-free (GF) food swap
GF soy sauce, sauces and dressings
Homemade vinaigrette
GF broth/soup, homemade stock and gravy

* Discuss with your physician and dietitian before introducing as a small number of those with celiac disease may not tolerate.

Speedy gluten-free meal

Udis Pear and Bride QuesadillasBackyard Pear and Brie Quesadillas

Sweet pears or strawberries, melted Brie, and peppery arugula combine in between two crisp tortillas for a delightful summer barbecue meal or appetizer.

2 Udi’s Small Tortillas
3 slices Brie cheese*
1/2 pear, sliced thin (or 1/2 cup sliced strawberries)
1/4 cup (60 mL) arugula
Salt and pepper

Place 1 tortilla on a skillet or griddle pan over medium-high heat on your stove or barbecue. Immediately, top the tortilla with cheese, pear or strawberries, arugula, and a pinch of salt and pepper.

Place the remaining tortilla on top and cook for 1 minute. Using a spatula, flip the quesadilla and continue to cook for another 2 minutes or until cheese begins to melt.

– Recipe from www.udisglutenfree.com

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About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. Andrea and her team really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Andrea is an excellent teacher and motivator. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

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