When women are gluten sensitive or have celiac disease, consuming gluten can be harmful to the intestine. Nutrients are not absorbed properly as well. The most well known reason for gluten intolerance is celiac. Like other autoimmune diseases, celiac is more common in women compared to men. However, there are many ailments and conditions for which going gluten free or reducing gluten is beneficial. Gluten can lurk in unexpected foods. ABC Nutrition is going to provide the ABC’s for creating delicious and naturally gluten free treats to enjoy at any time of the day.
A. Parfaits- Who does not love sweet yogurt, tart fruit, and crunchy seeds? Parfaits are fun because you can make them in so many different ways. In a small bowl, try layering plain Greek yogurt, pomegranate seeds, a little more yogurt, favorite fruit, a little more yogurt and topped with hemp and chia seeds. This is an antioxidant packed treat full of fiber and calcium. The best part is all ingredients are naturally gluten free. This snack can be prepared the night before and stored in a mason jar to bring with you to work the next day, or pack for a child’s lunch.
B. Cucumber Sandwiches- Bread and crackers are common household food products which typically contains gluten. A fun idea is to make little cucumber sandwiches instead of using crackers. Simply get a cucumber, the bigger in width the better, and slice some rounds. Layer on some antibiotic-free turkey or cheddar cheese, and a bit of avocado or your favorite mustard. Secure them together with a toothpick so it doesn’t fall apart. This makes an adorable little gluten free snack, or can even be made as an appetizer for a party. Cucumber is a very refreshing vegetable and provides a very low calorie bread substitute for people watching their weight or carb intake.
C. Strawberry Banana Muffins- Another place gluten loves to lurk in your kitchen is breakfast muffins. Let’s try a gluten free muffin instead. You will also be receiving two full servings of fruit and 11 grams of protein. Grab your blender or Nutribullet and blend 1 cup of bananas, 1 cup of strawberry, 1 ½ cups of flaxseed, 1 tablespoon raw honey, and 1 teaspoon baking powder. Transfer the blended ingredients to a lined cupcake pan and bake at 400 degrees for 17 minutes. These sweet little muffins make a great on the go breakfast and can be prepared at the beginning of the week for the whole family.
Gluten sensitivities can be overwhelming and disheartening. The first step is to educate yourself about your new gluten free lifestyle. This includes finding easy, yummy, and nutrient dense alternatives to foods you love to eat everyday. Use these ABC’s to include in your flavorful, but gluten free living.