Holly's Healthy Cooking Blog

What Are the Best Gluten Free Recipes and Is it Healthier?

If you are looking for the best gluten free recipes and wondering if it is a healthier way to eat, the answer is yes, and no – at least not necessarily. For someone with Celiac Disease (CD) eating gluten free is necessary to avoid an autoimmune reaction to gluten (or more specifically the prolamin component). Gluten is the general name for the proteins in wheat, barley and rye – and acts as a glue that holds the food together, keeping its shape.

Celiacs, Gluten Intolerance and Inflammation

When someone has an autoimmune response to gluten, the villi on the surface of the small intestine are compromised leading to poor nutrient absorption. Gluten intolerance (GI) may also be experienced when eating gluten leading to intestinal distress; however this is different from celiacs in they do not experience an autoimmune response.

Eat Well with Best Gluten Free Recipes

There is no cure for either, except for the removal of gluten from the individual’s diet. Because it can be in many unexpected foods, ingredient lists must be read to ensure you are aware of the contents. Common nutrient and mineral deficiencies due to gluten free diet include folic acid; vitamin B12 & 6; iron; zinc; and vitamins A, D, E, K as well as possible accelerated bone loss. Because of the risk for these nutrient deficiencies it is important to know if your need for a gluten free diet is medically necessary as it is for those with Celiac Disease and GI.

Arthritis Cookbook Highlights Best Gluten-Free Recipes

In my Eating Well to Fight Arthritis cookbook I included and ‘G’ by each recipe to show the best gluten free recipes and to highlight the foods that decrease the risk of inflammation such as in this Fruity Quinoa Salad recipe. Quinoa is a grain-like seed that is high in protein, low in fat and also contains iron and fiber which are often lacking in gluten free diets.

Fruity Quinoa Salad from Holly Clegg’s Eating Well to Fight Arthritis cookbook

Fruits find a home in quinoa for an amazing and dazzling fruit salad. Add your favorite fruits and toss in nuts, if desired.

Makes 4 (1-cup) servings

1/2 cup quinoa, rinsed and drained well
1 cup water                                                                                                                
2/3 cup diced peeled cucumber
1/2 cup chopped red onion
2/3 cup fresh blueberries
2/3 cup cubed mango
1 (11-ounce) can mandarin oranges, drained and reserve
3 tablespoons juice
1 tablespoon canola oil
1 tablespoon lemon juice
Dash cayenne
Salt and pepper to taste

1.In medium pot, combine quinoa and water. Bring to boil, cover, and reduce heat. Simmer 10-15 minutes. Cool completely.
2.  In large bowl, combine quinoa, cucumber, onion, blueberries, mango and oranges.
3.  In small bowl, whisk oil, reserved 3 tablespoons orange juice, lemon juice, cayenne and season to taste. Toss with salad.In medium pot, combine quinoa and water. Bring to boil, cover, and reduce heat. Simmer 10-15 minutes. Cool completely.

Nutritional information per serving: Calories 181, Calories from Fat 24%, Fat 5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 8mg, Carbohydrates 31g, Dietary Fiber 4g, Total Sugars 15g, Protein 4g, Dietary Exchanges: 1 starch, 1 fruit, 1 fat

Check out my blog for more healthy easy recipes.

The Healthy Cooking Blog | Best Gluten Free Recipes – Fruity Quinoa Salad | HollyClegg.com