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Exploring gluten free foods

(KOTA)
Published: Apr. 25, 2018 at 6:22 AM CDT
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We all hear a lot about gluten free foods - whether in the media or in the grocery aisles. Gluten free, or gluten friendly menu items, omit the use of gluten which is found in wheat, barley and rye. Although wheat is excluded, there are still plenty of other options.

Health Educator Katie Johnson of Mayo Clinic Health System joined Hello Wisconsin to share a few recipes.

Corn, Rice, Flax, Oats and Quinoa. Gluten free recipes can have the same nutritional value and same great taste as traditional recipes, so people shouldn't be afraid of exploring gluten free foods And, in some cases, gluten free recipes can have added benefits such as increased fiber and protein.

What are we making today?

Everyone loves a tasty fruit cobbler. Grabbing some fresh apricots or peaches and tossing them with gluten free oats and toasted almonds, makes for a fresh and delicious desert. Fresh apricots, and or peaches, are filled with minerals such as potassium, magnesium, and calcium. Fresh fruit are generally lower in calories, fat and cholesterol free. Gluten free oats and almonds make for a fiber-rich topping with a little added protein.

Your next gluten free recipe is one for those of us who hate a lot of clean-up after a meal - always a winner! Foil or parchment wrapped meals make for a visually appealing meal and also a fun way to experience healthy meals. Either grilling or baking wrapped meals, help decrease the need for added fat, locks in moisture and delivers a delicious and healthy meal. This Italian Chicken and vegetable packet is gluten free and super tasty.

Recipe: Apricot & almond crisp

By Mayo Clinic Staff

Dietitian's tip:

This apricot dessert uses no flour and is gluten-free when made with certified gluten-free oats.

Serves 6

Ingredients

1 teaspoon olive oil

1 pound apricots, halved with pits removed

1/2 cup almonds, chopped

1 tablespoon oats (certified gluten-free)

1 teaspoon anise seeds

2 tablespoons honey

Directions

Heat oven to 350 F.

Brush olive oil in 9-inch glass pie dish. Chop apricots and place in pie dish. Sprinkle almonds, oats and anise seeds on top. Drizzle with honey.

Bake for 25 minutes, until almond topping is golden and apricots are bubbling up. Serve warm.

Nutritional analysis per serving

Serving size :About 1/2 cup

Calories134

Total fat6 g

Saturated fat0.5 g

Trans fatTrace

Monounsaturated fat4

Cholesterol0 mg

Sodium1 mg

Total carbohydrate17 g

Dietary fiber3 g

Added sugars6 g

Protein3 g

Recipe: Italian chicken and vegetable packets

By Mayo Clinic Staff

Dietitian's tip:

This recipe may also be prepared on the grill. Use heavy-duty aluminum foil and place it off to the side of the flame. Turn midway through the cooking time.

Serves 1

Ingredients

1 skinless, boneless chicken breast, about 3 ounces

1/2 cup diced zucchini

1/2 cup scrubbed and diced potato

1/4 cup diced onion

1/4 cup sliced baby carrots

1/4 cup sliced mushrooms

1/8 teaspoon garlic powder

1/4 teaspoon Italian seasoning or oregano

Directions

Heat oven to 350 F.

Cut off a 12-inch sheet of heavy-duty aluminum foil or parchment paper. Fold the foil or parchment paper in half, unfold and spray with cooking spray.

Center the chicken breast on the sheet. Top with zucchini, potato, onion, carrots and mushrooms. Sprinkle garlic powder and Italian seasoning on the chicken and vegetables.

Bring the foil together and make small, overlapping folds down the length of the packet to seal. Twist the two ends several times to make a tight seal so the liquid won't escape during cooking.

Place the packet on a cookie sheet and bake for 45 minutes, until chicken and vegetables are tender.

Nutritional analysis per serving

Serving size :1 packet

Calories207

Total fat2.5 g

Saturated fat0.5 g

Trans fat Trace

Monounsaturated fat 0.5 g

Cholesterol62 mg

Sodium72 mg

Total carbohydrate 23 g

Dietary fiber3 g

Added sugars0 g

Protein23 g

Fresh fruit are generally lower in calories, fat and cholesterol free. Gluten free oats and almonds make for a fiber-rich topping with a little added protein.

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