Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian 

May is Celiac Disease Awareness Month with the goal to raise awareness, establish support, and advance research. Celiac disease is an autoimmune disease that is characterized by intolerance to gluten, a natural occurring protein found in wheat, rye, and barley.  When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. Chronic intake of gluten results in damage to the small intestines which can impact nutrients being absorbed properly into the body.  While the topic of Celiac Disease has become more prominent in recent years, the first incidents can be traced back to the first century AD.

The safest way for those with celiac disease to live healthfully is to eat naturally gluten-free whole foods.  When working to avoid gluten it begs the question are there risk for missed nutrients. Removing or restricting grains can result in reduced consumption of several nutrients, including fiber, B vitamins, such as thiamine, riboflavin, niacin, and folate, as well as iron, magnesium, zinc, and selenium.  The good news is there are plenty of naturally gluten free whole grains to incorporate to avoid deficiency. Gluten free grains like amaranth, millet, buckwheat, and wild rice are especially high in fiber.  Quinoa is a great option due to its rich micronutrient profile of iron, calcium, magnesium, B vitamins, fiber, and complete essential amino acid content.

With recognition and promotion of gluten free products this may make consumers think these foods are “better for you” choices.  There is little research to suggest that avoidance of gluten, wheat, or grains is beneficial for people who haven’t been diagnosed with celiac disease or wheat allergy. 

Shopping for a gluten free diet has become easier as many stores are focusing on creating specialty sections, instore signage, or shelf tags for gluten free products. Food City utilizes Pick Well program to designate gluten free items in store and online.  

Here are few favorite gluten free alternatives to try:  

• Beans 

• Cassava flour 

• Chia 

• Corn and corn flour

• Flax

• Gluten-free oats 

• Nut flour 

• Potato 

• Quinoa 

• Rice 

Need a simple gluten free family meal. Try these recipes -packed with fiber and protein, hold the gluten.For a great lunch or dinner side try this recipe for Gluten Free Quinoa Salad or for a healthy dinner try this recipe for Gluten Free Cheesy Penne Bake.

 

Gluten Free Cheesy Penne Bake 

Ingredients

2 - 8-ounce box Barilla Red Lentil Penne Pasta [Gluten Free]

1 tablespoon olive oil

1 pound sliced mushrooms 

4 cloves garlic 

1 jar - 24-ounce Barilla Marinara pasta sauce [Gluten Free]

1 egg

16 ounces Good Culture, low fat cottage cheese [Gluten Free]

½ tablespoon Italian seasoning 

8 oz BelGioioso Fresh Mozzarella [Gluten Free], cut into thin slices 

Instructions

1. Preheat oven to 375°F.

2. Cook pasta according to package directions. Drain pasta, reserve 1/4 cup water. Return pasta to pot; cool slightly.

3. In a large skillet, heat oil over medium-high heat; sauté mushrooms until tender, 4-6 minutes. Add garlic; cook 1 minute. Stir in marinara sauce 

4. Into a lightly sprayed 13x9-in. baking dish spread half the marinara/mushroom mixture.

5. In another bowl, combine, egg, cottage cheese, ¼ cup pasta water, and seasoning. 

6. Add pasta into cottage cheese mixture and stir well to combine.

7. Pour cheesy pasta over marinara and mushroom base and spread evenly.

8. Pour remaining marinara over the pasta and spread evenly. (If you are not baking right away, cover the pan and refrigerate at this point)

9. If baking, place into oven and bake for 25-30 minutes until slightly bubbling.

10. Place sliced mozzarella over top to cover and bake for 10 more minutes or until cheese is completely melted.

11. Allow to cool for about 5-10 minutes before serving. Sprinkle freshly chopped parsley or basil over to garnish for serving. Store leftovers in the refrigerator of freeze.

Serves 8:

1 serving: 395 calories, 11 g fat, 4 g saturated fat, 560 mg sodium, 51 g carbohydrate, 10 g fiber, 20 g protein.  24% Vitamin A, 21% vitamin C, 29% calcium, 22% iron