Month: March 2022

WHAT I EAT IN A DAY

I get asked all the time, “so what do you eat in a day?” Below I had laid out a typical meal plan for one day. As a college student who follows a gluten free diet, I tend to follow a consistent meal plan here at UNE !

Time of Day	Meal	Brand
Breakfast	Gluten Free Oatmeal –topped with: Banana, Raspberries, Blackberries, Honey & Cinnamon	Quaker Oats
Snack	Peanut Butter –paired with: Banana or Pretzels (preferred brand: Snyders)	Teddies Peanut Butter (Unsalted)
Lunch	Salad –ingredients: Baby Spinach, Shredded Carrots, Grilled Chicken, Parmesan Cheese, Craisins & Balsamic Dressing	Dole (Baby Spinach) Craisins
Dinner	Taco Bowl from the Forum –ingredients: Brown Rice, Honey BBQ Chicken or Taco Beef, Lettuce, Cheese, Sour Cream, Tortilla Chip Strips	UNE provided

This work is licensed under a Creative Commons Attribution 4.0 International License.

Homemade Gluten Free Mac & Cheese

My absolute favorite homemade recipe originates from my older sister. She makes the best gluten free mac & cheese, in my opinion. But find out for yourself…below are the ingredients and directions needed to make the worlds best homemade gluten free mac & cheese!

Ingredients

-1 box gluten free pasta of your choice
-2 tablespoons salted butter
-2 tablespoons all-purpose gluten free flour
-2 cups of whole milk
-4 cups of cheese (usually 1 bag of shredded cheddar cheese)
-Salt & Pepper
-Seasoned salt
-Dry mustard
-Paprika
-Old Bay seasoning

Directions

1. In a large pot bring water to a boil and cook 1 full box of pasta. Do not overcook the pasta. Set the pasta aside to cool slightly once cooked.

2. While the pasta is cooking, start your roux. In a medium saucepan over medium heat, melt the butter.

3. Once melted, and slightly bubbling, add the flour. Whisk together and make sure all clumps of flour are dissolved. The roux should be thick and a light brown color.

4. Slowly add the milk to the roux, whisking continuously. Once all the milk is added give it time to warm through and thicken enough to coat the back of a spoon.

5. Add your cheese to the milk in the pan, stirring to ensure all the cheese melts.

6. Season to taste based on personal preferences once all the cheese is melted. Be careful adding dry mustard and paprika, but be generous with the rest of the seasonings. Start with less and add more if needed.

7. Lower the heat and allow the cheese sauce to cook and thicken for 7-10 minutes.

9. Best served warm off the stove, but this mac & cheese makes great leftovers!

8. Place cooked pasta in a large bowl. Pour finished cheese sauce over the pasta. With a rubber spatula carefully combine the cheese sauce and pasta. Be careful not to break the pasta.

This work is licensed under a Creative Commons Attribution 4.0 International License.

Reading Food Labels – How to Tell If Something is Actually Gluten Free

If there is not a “gluten-free” label on the product packaging, read the ingredients label thoroughly. Check for hidden or questionable ingredients. Some ingredients may contain gluten.

• Read the ingredients label. Avoid all products with wheat, rye, barley, and malt in the ingredient label. Even if a packaged food product is labeled “gluten-free”, you should check the ingredients as mistakes in labeling can occur.

• Check for obvious ingredients.
  1. Wheat
  2. Barley
  3. Rye
  4. Malt
  5. Brewer’s yeast
  6. Oats (unless specifically labeled gluten-free)

• Look for the word “Gluten Free”. Products made with gluten-free grains (pasta, cereal, bread, cookies) should be labeled gluten-free. Products that follow FDA guidelines, will have the “gluten-free” stamp of approval.

• Understand “shared facility” warnings. If a product is labeled “gluten-free” and states it is made in a facility as products containing wheat, it is still safe for people with celiac to eat. However, if aa food label is not labeled gluten-free, but the ingredients list looks okay, you then check the facility label .If the label states it is made in a facility as products containing wheat, do not purchase or consume this product, as there is a major risk of cross contamination (see previous blog post for information on cross contamination).

• When in Doubt, Go Without. If the product label on a food item that is not naturally gluten-free is unclear or if you’re concerned about the preparation of the item, it is best to find an alternative and not risk getting sick.

* Reading every label of a food item you purchase/eat may feel tedious at first. It may feel challenging. Believe me, I felt the same way. However, there are many naturally gluten-free foods and gluten-free substitutes to choose from. Don’t get overwhelmed. Reading labels will keep you healthy and free from the “gluten belly”.

This work is licensed under a Creative Commons Attribution 4.0 International License.

Hydration is Key

Celiac disease is a chronic digestive and immune disorder that damages the small intestine. The small intestine is part of the digestive system. The small intestine absorbs nutrients (vitamins, minerals, carbohydrates, fats, proteins) and water from food in order to be be used by the rest of the body. 90% of water is absorbed by the small intestine. Over time, the immune reaction to eating gluten creates inflammation that damages the small intestine’s lining, leading to medical complications. It also prevents absorption of nutrients.

Why Water?

When someone has Celiac Disease, it is super important to stay HYDRATED! Water is known for assisting in the removal of negative toxins from the body. Drinking more water daily may ease and help you cope with symptoms of gluten exposure. If you’ve been exposed to gluten, it is followed by profuse diarrhea and vomiting. These symptoms can cause severe dehydration. So it’s so important to do your best to stay hydrated and drink king water when you’re gluten-free.

My Go To Hydration Fuel…

• -Water
• -Liquid IV (sponsored)
• -Gatorade (blue or red preferably)
• -Coconut Water
• -Eating lots of Watermelon

• 

• 

• 

This work is licensed under a Creative Commons Attribution 4.0 International License.