5 gluten-free recipes for people with celiac disease
Getting diagnosed with celiac disease means having to be more careful about your diet. It is a disorder that affects your small intestine and stops it from absorbing the nutrients found in food. You can blame gluten, a protein mostly found in wheat, rye and barley, for this. Suffering from celiac disease means you need to go for gluten-free foods as far as possible in your diet. Let’s check out gluten-free recipes on National Celiac Disease Awareness Day, which is observed on September 13 annually.
What is celiac disease?
Celiac disease is an autoimmune disorder which affects the gastrointestinal tract also known as gluten sensitive enteropathy, explains Haripriya. N, Executive Nutritionist, Cloudnine Group Of Hospitals, Chennai. This condition is triggered by dietary gluten where it causes chronic inflammation of the small intestinal mucosa. If you have celiac disease, there will be malabsorption of nutrients like fats, vitamin B12, folate, iron, calcium and other micronutrients if you aren’t careful about what you eat.
Gluten-free recipes for celiac disease
Gluten-free diet is the only treatment for people with celiac disease, says the expert. That means you should avoid wheat, rye and barley-based instant cereals, malt beverages and products with gluten. If you are someone who wonders, “What can I cook for someone with celiac disease?”, here are some easy recipes!
1. Easy lazy breakfast overnight soaked oats jar
• Rolled oats – 35 grams
• Almond milk or pasteurised cow’s milk or yogurt (unflavoured) – 100 ml
• Toppings – almonds (chopped), pumpkin, sunflower seeds – 1 tablespoon
• Cinnamon powder – 2 pinches
• Dates powder or raisins for sweetness – 1 teaspoon or 5 grams
• Soak the rolled oats in water overnight, but keep it in the refrigerator to avoid microbial growth.
• Next morning, add either milk or yogurt to the soaked oats and mix well.
• Add all the toppings given in the ingredients list, include a pinch of cinnamon and give it a good stir.
• Add the raisins or the date powder for sweetness.
2. Gluten-free mix vegetable egg wrap
For the chapati:
• Gluten-free atta (oats, soy or millet flour) – 1 cup
• Chickpea flour- ½ cup
• Salt as required
• Boiled eggs – 2
• Capsicum – ½ cup (chopped)
• Carrot – 1 (chopped)
• Onion – 1 (chopped)
• Black pepper powder – 1 tablespoon
• Coriander – As required
• Crushed methi leaves – 1 teaspoon
• Make a dough with gluten-free atta and chickpea flour (home-made powder) and prepare a chapati out of it.
• For the stuffing, take a kadai and add one teaspoon of refined oil then sauté onion and all the vegetables. Cook until it becomes soft.
• Add black pepper powder and salt as required.
• Grate the boiled eggs, add it to the masala mixture and give it a stir.
• Garnish with coriander and crushed methi leaves.
• Spread the filling into the chapati then wrap.
3. Brocolli fritters
• Broccoli florets – 5 to 6 (chopped)
• Garlic – 3-4 (chopped)
• Sprouted red rice or any rice flour – 1/3rd cup
• Tapioca flour – 1/3rd cup
• Cheese – ½ cup (grated)
• Salt as required
• Hung curd with coriander – 1 cup
• Make the baking sheet greasy and pre-heat the oven to 400-degree F.
• In a pan, add some oil, sauté the chopped garlic for about a minute.
• Add the chopped broccoli and sauté for 5 minutes, keep aside and let it cool.
• In a bowl, add sprouted rice flour, tapioca flour, grated cheese and salt then stir well to combine and make a thick paste.
• Add the broccoli mixture to it and marinate for 15 to 20 minutes.
• Shape it into round patties and add to the baking sheet. Bake for 25 to 30 minutes or until it becomes crispy and golden brown.
• Take it out, let it cool and serve it with hung curd.
4. Gluten-free malt protein powder drink
• Chickpeas – 1 cup
• Sunflower seeds – ½ cup
• Pumpkin seeds – ½ cup
• Watermelon seeds – ½ cup
• Dates powder – 1 cup
• Sprout chickpeas, sunflower seeds, pumpkin and watermelon seeds.
• Dehydrate and dry roast it then make it as a fine powder.
Method of preparing the drink
• Add 2 tablespoons of the prepared powder and mix it with warm or cool water or with milk then add a teaspoon of dates powder.
5. Nutty frozen dessert
• Low fat yogurt (unflavoured) – 1 cup
• Peanut butter (unsweetened) – 1 tablespoon
• Roasted almonds – 1 tablespoon
• Mixed seeds – 1 tablespoon (unsalted)
• Sea salt – As required
• Melted dark chocolate syrup – 1 tablespoon
• In a baking sheet, add yogurt and spread it nicely.
• Add the roasted almonds, mixed seeds and garnish it with peanut butter on top.
• Freeze it for 6 to 7 hours and take it out from the refrigerator.
• Add the dark chocolate syrup and freeze it again.
• Once it’s ready, turn it into slices and enjoy your healthy dessert.