When you first go on a gluten-free diet, it is challenging to get all the nutrients you need. The Mayo Clinic notes that people with celiac disease are at risk for deficiencies in iron, calcium, folate, zinc, vitamin B12, and vitamins D and K .
Replacing those nutrients can be a problem, say dietitians, since many consumers’ gluten-free diets mimic today’s conventional North American diet by being too dependent on prepared, carbohydrate-dense foods with an emphasis on breads, cereals, pastas and other simple grains that do not carry a significant vitamin, mineral or fiber punch.
In our Winter 2015 issue, we spoke to dietitians to help you “Renovate Your Gluten-free Diet”. Here, registered dietitians and celiac experts Rachel Begun, Shelley Case, and Suzanne Simpson share some of their favorite tasty and nutritious recipes to get you started on a better gluten-free menu.
“I advise patients to think positively about their approach to the gluten-free diet,” says Begun. “For starters, being diagnosed with celiac disease is a good thing, because being diagnosed and starting a gluten-free diet is the start of their journey back to health.”
Begun recommends this recipe from her blog for a quick and easy boost in nutrition.
Easy Green Smoothie #1
2-3 medium kale leaves
1 medium apple, cored and cut into chunks
1/2 – 3/4 cucumber, peeled and cut into chunks
1 cup water
1 scoop gluten free protein powder (I prefer a vegan protein powder made with brown rice protein or pea protein and fortified with nutrients)
2 tbsp fresh lemon juice
If the protein powder doesn’t contain a sweetener, then you can add the sweetener of your choice.
Combine all ingredients in a blender. Process until smooth.
Yield: 2 servings
Easy Green Smoothie #2
4 medium kale leaves
1 medium banana, peeled and cut into chunks (can be frozen, too)
1/2 medium ripe avocado, peeled and cut into chunks
2 cups water
1 scoop gluten free vanilla protein powder (I prefer a vegan protein powder made with brown rice protein or pea protein and fortified with nutrients)
Fresh lemon juice, to taste (optional)
If the protein powder doesn’t contain a sweetener, then you can add agave to taste
Combine all ingredients except lemon juice in a blender. Process until smooth. If desired, add lemon juice to taste.
Yield: 2 servings
Next: Mexicana Chili and Tasty Tabbouleh