Spiced Pear Polenta Cake

Yield: 1 x 9 cake Serving: 8 to 10 Prep Time: hour Poaching Time: 1 hour Baking Time: 1 hour 30 min Make-Ahead: Yes

Ginger Saffron Poached Pears

Ingredients

• 5 bartlett or anjou pears, peeled, stems intact
• 6 cups apple juice
• 8 slices fresh ginger root
• 1 pinch saffron
• 1 vanilla bean, split

Instructions

1. In a saucepan big enough to hold the pears in a single layer, bring all ingredients except the pears, to a gentle boil, then turn down to a simmer. Be sure to scrape the seeds from the vanilla bean and place it in the liquid, along with the bean.
2. Place the pears gently in the poaching liquid. Cover the surface of the liquid with a piece of parchment to prevent the pears from discolouring while poaching.
3. Poach for about 45 minutes to an hour, depending on the ripeness of the pears. Test by piercing through the thickest part of the pear with a knife, it should have just a slight resistance.
4. Carefully remove the pears once they are ready, placing them on a clean plate to cool.
5. Once they are cool, level the bottoms with a knife, taking off about of an inch so they remain upright in the cake pan later.
6. Remove the ginger slices from the poaching liquid. Turn up the heat until the liquid starts to boil again. Reduce the liquid until it thickens, resembling a light syrup. Set aside.

Spiced Polenta Cake

Ingredients

• 195 g extra virgin olive oil
• 200 g honey
• 4 large eggs, room temperature
• 1 teaspoon vanilla extract
• 60 ml pineapple juice, room temperature
• 1 teaspoon ground cardamom
• teaspoon ground ginger
• teaspoon ground cloves
• teaspoon kosher salt 270 g almond flour
• 130 g polenta (medium grain cornmeal)
• cup pinenuts

Instructions

1. Preheat the oven to 325F. Grease a 9 springform pan with olive oil, and line the bottom and sides with parchment paper. If your oven runs hot, you can double the parchment paper on the sides, or use cake pan baking strips.
2. Whisk all spices, salt, almond flour and polenta together in a bowl and set aside. Add the vanilla to the pineapple juice and set aside.
3. In a stand mixer with a whisk attachment, mix the oil and honey starting at medium speed, turning it up to high once it is emulsified, for 2 minutes.
4. Add the eggs, 1 at a time. Once all the eggs have been added, continue mixing on high for 4 minutes. This step is to add as much air as we can to the batter.
5. Gently fold the dry ingredients by hand into the egg mixture, using a spatula, in 3 additions, being careful to retain as much air as possible in the batter.
6. Add the juice at the end, and fold gently to incorporate.
7. Place the batter into the prepared pan, and arrange the poached pears in a circle, making sure they are about 1 inch away from the sides of the pan, and there is some room between each pear. Sprinkle the pinenuts all over the top for some added crunch.
8. Cut out a square piece of aluminum foil. Place it very loosely on top of the cake pan. Place the pan on a baking tray, and bake for 50 minutes, covered with the foil. Remove the foil and continue baking for another 30 minutes, or until a wooden skewer inserted in the middle comes out clean.
9. Cool for 30 minutes in the pan, before removing the ring, leaving the parchment intact until the cake is completely cool. The centre will be moister, but will hold its shape once it cools. Lift the cake gently from the bottom and place it on a serving platter. Decorate with fresh raspberries and serve with the syrup reduction on the side.

Note: This cake keeps for 2 days, in an airtight container, at room temperature. Warm slightly to enjoy the day after.Wall of Bakers premieres on Monday, March 28th at 10 p.m. ET/PT.Next: 5 Delicious Almond Flour Recipes to Try

The post A Sugar-Free, Gluten-Free Spiced Pear Polenta Cake for Afternoon Tea Time appeared first on Best Health.

All About Almonds

The mighty almond is lending itself to practically everything these days: almond milk, almond butter, almond beer. Now, almond floura grain-free alternative to regular flouris making its way into recipes, both sweet and savoury. It’s perfect for gluten-free, grain-free, paleo, or keto households, and stands up pretty well to traditional all-purpose flour.

Almond flour is exactly what it sounds likeflour, made from almonds. Almond flour recipes exist for pancakes, muffins, cakes, cookies, pizza, breaded chicken or fish, even meatballs. While it doesn’t have a particularly distinct taste, it does offer similar textural qualities as many other flour varieties. It thickens, binds, and helps baked goods rise, according to the International Journal of Food Science + Technology.

(Related: 7 Health Benefits of Almonds)

Almond Flour Nutrition

The most common question about almond flour nutrition: Is it healthier than regular flour or whole wheat flour? The answer depends on your individual dietary needs and health goals, but here are the facts.

Compared to regular flour, almond flour is higher in calories, protein and fat, and significantly lower in carbs. According tothe U.S. Department of Agriculture (USDA):

A cup of almond flour (about 100 grams) has 607 calories, 21 grams of protein, 21 grams of carbohydrates, and 54 grams of fat.

One cup of regular all-purpose flour has 367 calories, 10 grams of protein, 77 grams of carbohydrates, and no fat.

When it comes to fibre, almond flour wins. It has about 10 grams of fibre per cup, while all-purpose flour has about 3 grams. Both flours contain about 20 percent of the daily recommended amount of iron in a one-cup serving, per Health Canada.

In summary, almond flour is higher in protein and fat than all-purpose flour and contains about half the carbs. That means it’s slower digesting, and a bit more satiating.

If you’re paleo, grain-free, or in the market for a lower-carb, higher-fat flour product, almond flour is for you. Just be careful when substitutingalmond flour bakes a bit differently than all-purpose flour. Although the substitution ratio is one to one, you may need to add additional binding agents (think: eggs, flax eggsa mixture of flaxseed meal and water that mimics an egg in bakingor oil) to the recipe.

If you’re looking to try eating gluten-free or grain-free, almond flour recipes are a great place to start.(Learn More: Is Almond Flour Healthy? Heres What a Nutritionist Says)

How to Make Basic Almond Flour

Making almond flour at home is a fairly painless process. Just throw a bunch of almonds into a blender (slivered or chopped almonds work best), and blend away until they are finely ground flour. Careful not to over-blend, or you’ll be making almond butter instead.

Makes about 1 1/2 cups fine almond flour

Ingredients:

• 1 1/2 cups slivered almonds

Instructions:

1. Blend almonds in a high-speed blender (we love Vitamix or Ninja blendersthey can blend the almonds super fine) for about 10 to 15 seconds.
2. Stop blending, and use a spoon to scrape down the edges.
3. Blend once more for 10 to 15 seconds.
4. Store in an airtight glass container for up to eight weeks in a cool, dark place.

(Related: Healthy Flours to Bake With Now)

Chocolate Chip Peanut Butter Energy Balls

One of my favourite almond flour recipes is for these energy balls. Whether you need a small but significant pre-workout snack, a little something to get you through Zoom meetings, or something to cure that 4:00 pm sweet tooth, these are the perfect option.

The peanut butter adds protein and satiating fats, to give them staying power. And the honey and dark chocolate chips provide carbs and the perfect amount of sweetness to this almond flour recipe.

Makes about 12 energy balls

Ingredients:

• 1 cup natural peanut butter
• 1/4 cup honey
• 1/2 cup almond flour
• 2 tablespoons mini dark chocolate chips

Instructions:

1. In a bowl, mix to combine peanut butter and honey. (If the mixture is difficult to stir, it may help to microwave it for 20 seconds, then stir.) Add almond flour, and stir to combine. Add chocolate chips, and stir to combine.
2. Using a melon baller or small ice cream scoop, scoop out two tablespoons of the mixture at a time. Roll between palms to form a ball.

Store energy balls in an airtight container in the refrigerator for up to three weeks.

(Also Try: Pumpkin Almond Chocolate Chip Cookies)

Paleo-Friendly Chicken Parmesan

You can be paleo and still love a nice plate of chicken parm, right? This dish hits all the same notes as classic chicken parmesansavoury, crunchy, and full of flavour. We just took out the grains and gluten and made almond flour the star of the show.

Ingredients:

• 2 large chicken breasts
• 1/4 cup almond flour
• 2 tablespoons grated parmesan cheese
• 1 tablespoon garlic powder
• Dash of salt and pepper
• 1 egg
• 2 tablespoons water
• 1/4 cup marinara sauce
• 2 ounces whole-milk mozzarella cheese, sliced

Instructions:

1. Preheat oven to 375 degrees F. Using a sharp knife, butterfly the chicken breasts: Cut along one side horizontally, until you almost get to the other side and can open the chicken breast like a book.
2. Lay the butterflied chicken breasts out on a cutting board, and place plastic wrap over them. Using a meat mallet (or the back of a frying pan), pound the breasts to tenderize for about 15 to 20 seconds.
3. In a shallow bowl, combine almond flour, parmesan cheese, garlic powder, salt, and pepper.
4. In a second shallow bowl, crack the egg, add 2 tablespoons of water, and whisk.
5. Dip the butterflied chicken breasts into the egg mixture to fully coat, then in the flour mixture to fully bread. Shake off any excess.
6. Place chicken breasts on the baking sheet, and bake for 15 minutes. Remove from oven. Flip breasts over. Divide marinara sauce between each breast, spreading on top. Then divide mozzarella cheese between each breast, laying on top.
7. Return chicken to the oven, and bake for an additional 5 to 7 minutes, until the cheese fully melts.

(Also Try: Almond Orange Crusted Chicken, or for a vegan recipe, How to Make Vegan Eggplant Parmesan)

Almond Flour Banana Pancakes

Who can say no to pancakes? They are one of the most versatile and customizable dishes around. They can be sweet or savoury, big or small, paleo or full of gluten. These almond flour banana pancakes just scream Sunday morning.

With protein and healthy fats from the almond flour, and complex carbs from the overripe banana, these pancakes are dietitian-approved. You can even add some collagen or protein powder for an extra protein boost.

Makes 12 medium-sized pancakes

Ingredients:

• 2 ripe bananas, mashed (the riper, the better)
• 2 eggs
• 1 teaspoon vanilla extract
• 1 1/4 cups almond flour
• 2 teaspoons ground cinnamon
• 1 teaspoon baking powder
• Dash of salt
• Non-stick cooking spray
• Dash of almond milk (as needed)
• Optional: 1 scoop vanilla protein powder or 3-4 scoops collagen peptides

Instructions:

1. Using a fork, mash the bananas. Add to mixing bowl with 2 eggs and vanilla extract. Whisk thoroughly.
2. Add all dry ingredients to the bowl, mix thoroughly.
3. Set a skillet or griddle over medium-low heat. Spray with non-stick cooking spray, and add dollops of pancake batter (2-3 tablespoons each), leaving space in between.
4. Let pancakes cook until bubbles begin to form around the edges. Then use a spatula to flip, and cook for an additional 2 minutes.
5. Serve with butter and maple syrup.

(Also Try: Fresh Peach Tart with Almonds and Honey)

King Arthur Almond Flour Brownies

A sweet, chocolatey, grain-free dessert? Sign us up! These brownies are so decadent that no one would ever know they’re grain-free. Share these with your grain-free friends, or slice them and store them in the freezer for future brownie emergencies. (Also, here are more delicious chocolate recipes.)

Makes 12-16 brownies

Ingredients:

• 5 tablespoons butter, melted
• 1 3/4 cups sugar
• 1/2 teaspoon salt
• 1 teaspoon vanilla extract
• 3/4 cup unsweetened cocoa
• 3 large eggs
• 1 1/2 cups almond flour
• 1 teaspoon baking powder

Instructions:

1. Preheat oven to 350 degrees F. Grease an 8-inch square pan or 9-inch round pan.
2. In a medium-sized bowl, stir together melted butter, sugar, salt, vanilla extract, cocoa, and eggs. Stir in the almond flour and baking powder.
3. Pour batter into a baking dish, spreading it to the edges.
4. Bake for 33 to 38 minutes, until the top is set, and a toothpick inserted in the center comes out nearly clean.
5. Remove brownies from oven and allow to cool for at least 15 minutes before cutting.

Store at room temperature for up to five days, or in the freezer for up to eight weeks.

(Also Try: Spanish Orange and Almond Cake)

King Arthur Gluten-Free Almond Flour Crackers

It’s obvious that almond flour works well in sweet dishes, but what about savoury? There are actually plenty of almond flour recipes like this one that use the flour differently. Prepare to kick your charcuterie board game up 10 notches.

These gluten-free crackers are beyond delicious, and super easy to make. What’s more, they contain minimal ingredients, making them a much healthier option than many of the sodium- and chemical-laden options on grocery store shelves. Plus, you can tell everyone at the holiday party that you made them yourself with a simple almond flour recipe.

Makes about 10 dozen one-inch-square crackers

Ingredients:

• 1 large egg
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 1 3/4 cups almond flour
• Optional add-ins:
• For cheese flavour: 1/4 teaspoon mustard powder, a dash of Tabasco, 1 cup finely grated cheese
• For seedy crackers: 1-2 tablespoons sesame seeds, poppy seeds, or blend of your choice
• For cinnamon-sugar crackers: Omit black pepper and add 2 teaspoons cinnamon sugar over tops of the crackers before baking.

Instructions:

1. Preheat oven to 350 degrees F.
2. Whisk together the egg, salt, pepper, and any additional spices or add-ins. Add the almond flour, and stir to make a cohesive dough.
3. Place the dough onto a sheet of parchment paper. Pat it out with your hands, and top with an additional piece of parchment or plastic wrap. Roll the dough to about 1/8-inch thickness; it should be about 10 inches x 12 inches, or larger.
4. Remove the top paper, and use a pizza wheel or knife to cut one-inch squares. Move the cut crackers, along with parchment paper, to the baking sheet.
5. Bake the crackers until they are light golden brown (about 14 to 16 minutes). The crackers around the perimeter will tend to brown more quickly. So transfer those to a cooling rack and return the pan to the oven to finish baking the remaining crackers in the center.

Cool the crackers completely before transferring them to an airtight bag for room-temperature storage.

Next: The Vegan and Gluten-Free Sugar Cookie This Nutritionist Loves

The post 5 Delicious Almond Flour Recipes to Try appeared first on Best Health.

What is quinoa?

Quinoa is a seed that people prepare and eat like a grainthat’s why it’s sometimes called a “pseudocereal.” It’s one of the best-known ancient grains, originating in South America and dating back nearly 7,000. There are a few of different varieties: white, red, and black.It’s often considered a “functional food,” says Malina Malkani, a registered dietitian nutritionist based in Westchester, New York. Though there’s no widely accepted definition of functional foods, they’re generally considered nutrition powerhouses.They pack more than just the essential vitamins and minerals and may be linked to health benefits like disease prevention.(Related:What Are the Health Benefits of Mushrooms?)

Benefits of quinoa

One of quinoa’s biggest draws is its protein content. It’s a complete proteina protein that contains all nine essential amino acids our bodies need to get from foodwith 8 grams of protein per cooked cup.It’s also high in fibre, with 5 grams per cup of cooked quinoa. The fibre content is why eating quinoa has been linked to lower cholesterol and weight loss, DeFazio says.The seed is rich in minerals like magnesium, manganese, phosphorus and zinc. And it’s naturally gluten free.Another benefit of quinoa is its low glycemic index (it has a GI of 53), which makes it a good choice for blood sugar control, says registered dietitian nutritionist Lisa DeFazio.

What is rice?

Rice is a member of the Poaceae (grass) plant family. As a starchy grain, it’s a good source of carbohydrates and a staple around the world.There are more than 40,000 varieties, including white, red, brown, basmati, jasmine, and wild rice. Brown rice is what’s known as a whole grain, meaning most of the grain remains intact after processing.White rice, on the other hand, goes through greater processing, so the hull, bran, and germ are removed.(Related:What is Teff? What to Know About This Gluten-Free Ancient Grain)

Benefits of rice

All rice is gluten free, but other nutritional benefits differ based on the type of rice.Black and red rice, for example, are high in anthocyanins, according to the journals Food Chemistry and the Journal of Agricultural and Food Chemistry.Anthocyanins are pigments that give plant foods color. And according to a study published in the journalFood & Nutrition Research, these potentcompounds combat oxidative stress in the body.Wild rice and brown rice have similar nutrition profiles. They are both good sources of manganese, iron, and fibre.Brown rice is especially rich in lignans, which are associated with reduced cholesterol andlower blood pressure, according to a study inNutrition Reviews. This type of rice is also linked to weight loss and blood sugar control, according to research in the journal Diabetes Technology & Therapeutics.Meanwhile, white rice is a good source of easy-to-digest-carbs, but it doesn’t have many other nutrients.

Quinoa vs. rice

It’s challenging to compare quinoa and rice because there are so many different types of rice (and different varieties of quinoa, too). Here’s how they stack up in terms of calories, carbs, protein, fibre, iron and magnesium.(Related:5 Types of Rice: Which Is the Healthiest?)

Protein and fibre

Quinoa and rice may have a lot of similarities (their calorie content is comparable, for instance), but where they differ most (and where quinoa wins) is in their fibre and protein content.A cup of quinoa contains twice the protein of white rice. As for quinoa vs. brown rice, despite brown rice’s higher protein content than white, it can’t beat quinoa.The quality of protein in quinoa is ideal, too. As a complete protein, it contains the essential amino acids (precursors to protein) we need to get from food. Brown and white rice don’t, says to Sandra J. Arvalo, RDN, national spokesperson for the Academy of Nutrition and Dietetics.Quinoa wins when it comes to fibre, too: It has about 5 grams more fibre than white rice and a almost 2 grams more than brown rice.”The more fibre you eat, the better,” Arvalo says. “It helps to regulate your bowel movements, lower your cholesterol, and prevent some types of cancer.” And quinoa’s low glycemic index means it may help regulate blood sugar levels. “Quinoa is a great choice for people with diabetes, as it will not spike glucose levels like white rice, due to its fibre and protein content,” DeFazio says.White rice, on the other hand, has a high glycemic index. So it may elevate blood sugars more, says Arvalo, who is also a certified diabetes care and education specialist.

Micronutrients and antioxidants

The mix of vitamins and minerals is part of the reason why DeFazio prefers quinoa over rice. “Quinoa is high in fibre, minerals, antioxidants, and all nine essential amino acids,” she says. “Quinoa is one of the healthiest foods you can eat.”In addition to protein and fibre, quinoa is higher than brown rice in iron and potassium, and is generally more nutrient-dense, says Malkani.But don’t count rice out completely. Malkani says brown rice is very high in manganese and is a good source of B vitamins, including niacin, riboflavin, and folate. And rice shares some amino acids with quinoa, Arvalo says.(Related:What are the Health Benefits of Romanesco?)

Brown rice and arsenic

Brown rice accumulates higher-than-average amounts of mercury and arsenic, both toxic elements. The arsenic content of rice is of particular concernthe FDA has even placed a high priority on monitoring itbecause the food is a leading source of arsenic.Rice tends to contain higher levels of inorganic arsenic because it grows in flooded fields, Malkani says. The specific amount of arsenic in rice varies depending on the brand as well as the type of rice. According to the Food and Drug Administration (FDA), arsenic is more likely found in brown rice than white because arsenic accumulates in the bran. White rice is stripped of the bran, so it contains less arsenic.The same report from the FDA concluded that the arsenic levels in 1,300 types of rice samples were too low to cause immediate concerns but could pose risks with long-term exposure. High doses of arsenic intake are associated with various health issues, such as cancer.If you want to reduce or limit your exposure to arsenic through rice, mix up your grain consumption and use the following methods. A 2015 study published in PLOS One found that cooking rice using a 12:1 ratio of water to rice removes 50 to 70 percent of the arsenic.Other research recommends washing rice before cooking, which a study in the Journal of Environmental Monitoring found may remove 10 percent of the arsenic.Eating rice in moderation as part of a balanced diet can help you avoid getting too much arsenic. Instead of making rice your go-to grain, switch things up during the week.

Quinoa vs. rice: Which is healthier?

It’s safe to say both quinoa and rice can have a place in a healthy diet. Both are versatile and nutrient-packed additions to your diet, so you might eat quinoa one night and brown rice the next.”A well-balanced diet is all about balance and variety,” Arvalo says. “Including quinoa and rice regularly is key to enjoy the difference in flavours and nutritional content.”That said, all three dietitians agree that quinoa is the better option. “For those who are looking for a way to add more plant-based protein to a meal, quinoa is a better choice than brown rice,” says Arvalo.Plus, quinoa is one of the few plant foods that contains adequate amounts of all nine essential amino acids. Meanwhile, rice is mainly carbohydrates. With its amino acid, fiber, and protein content, quinoa is the more nutritious option, DeFazio says.

The bottom line

DeFazio personally prefers the taste and texture of white rice, especially with sushi and in Mediterranean food. If she has a vegetarian meal, however, she chooses quinoa for the added protein.Malkani likes using them both as a base for grain bowls, as a side dish with protein and vegetables, or as a carbohydrate addition to stews. And they’re both a great way to make salads more satisfying.If Arvalo feels her meal lacks nutrientssay, if she’s eating grilled chicken with carrotsshe adds quinoa as starch to boost the meal’s nutritional value. On the other hand, if she eats a dish like beans, spinach, and fish, she prefers rice.Consider making both quinoa and rice parts of a healthy, well-balanced diet. And keep in mind that food shouldn’t be labeled “good” or “bad.”Now that you know about quinoa vs rice, this is what you need to know about choosing a healthy bread.

The post Is Quinoa Healthier Than Rice? Here’s What Experts Say appeared first on Best Health.

Since the ban was lifted in 2015, it’s been popping back up in supermarkets around the world.

If you enjoy Ethiopian food, you may have eaten teff without realizing it. It’s the main ingredient in the round, fermented spongy Ethiopian bread injera. The crepe-like flatbread is torn in pieces to scoop up savory stews in place of a spoon or fork.

Often considered a pseudocereal or grain because of how it’s eaten, teff (sometimes spelled tef) is actually a tiny seedabout the size of a poppy seed. Teff is more like quinoa, millet, or flaxseeds than wheat.

There are plenty of reasons to consider adding this food to your meals. Keep reading to learn more about teff, its nutrition, health benefits, and how to eat it.

(Related: Everything to Know About the Flexitarian Diet)

Origins of teff

Teff is a staple crop native to Ethiopia and Eritrea. It’s also grown in South Africa and Australia as a cover cropthat is, to prevent soil erosion and put nutrients back into the soil, and cultivated for grazing animals.

In fact, up until recently, teff had only been grown in the United States as feed for horses. Farmers in some regions are now beginning to grow it for consumption.

Teff is a part of the grass family Poaceae, and its ability to grow in harsh climates and withstand droughts makes it a valuable and important crop. Apart from being a nutritious seed, it has a long shelf life, which is important when there are years with a less-than-ideal harvest.

The types of teff

There are more than 4,000 varieties of this nutritious seed. The seed is so tiny that 150 teff seeds are the equivalent of one grain of wheat.

Seeds range in colour from ivory to mahogany to red. Teff flour is ground from ivory and white-hued seeds, while whole teff is often red or brown.

(Related: 8 Tofu Health Benefits You Should Know)

Health benefits of teff

Teff is naturally gluten-free

Celiac disease is an autoimmune disorder in which the body reacts to the gluten proteins found in barley, rye, and wheat. The condition damages the small intestine, causing bloating, diarrhea, fatigue, and even anemia, among other symptoms. (Although sometimes celiac disease can cause no obvious symptoms at all, even though damage is occurring.)

People with celiac disease have a higher risk of malnutrition, osteoporosis, and infertility, and need to completely eliminate gluten-containing food from their diets.

Because teff is a seed and has no connection to wheat, it’s naturally gluten-free. It’s a great option for anyone wanting to reduce the number of gluten-containing foods they consume. (Check the package, however. Some foods can become contaminated during manufacturing so make sure it’s labeled “gluten-free.”)

“Many of my clients have celiac disease or gluten sensitivities and are looking for more variety to the whole grains they include in their diet. Teff can be a nutritious, gluten-free addition to a person’s menu rotation,” says Danielle Gaffen, RDN, a San Diegobased registered dietitian nutritionist.

You can use teff flour in place of gluten-containing flour in many foods, including cookies, cakes, pancakes, muffins, and bread.

It can also be a good option for people with other digestive issues. “Teff is easy to digest, which is great for people who may be more sensitive,” says Rachel Naar, RD, a registered dietitian based in New York City.

Good source of amino acids

Amino acidsthe building blocks of proteinare compounds vital to our bodies. There are 20 types of amino acids, nine of which are considered essential, which means you need to get them from food because the body can’t manufacture them.

“Unlike wheat, teff is high in protein and has an excellent amino acid composition, providing eight of the nine amino acids essential for humans,” says Gaffen.

Contains resistant starch

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and passes straight to the large intestine, where the fibre ferments. “This fibre feeds the ‘good’ bacteria in your large intestine and increases the production of short-chain fatty acids,” Naar explains.

A diet rich in resistant starch helps stabilize blood sugar as well as aid gastrointestinal health and gut integrity, according to Naar. Teff is high in fibre and is considered a source of resistant starch.

Helps manage blood sugar levels

The glycemic index ranks foods based on how quickly they cause blood sugar to rise. Foods with a low glycemic index, such as those high in fibre and protein, release glucose at a slow and steady pace and don’t cause large spikes in blood sugar.

High-glycemic-index foods, on the other hand, release glucose quickly and can cause blood sugar spikes.

“Teff has a relatively low glycemic index compared with many other grains: 57,” says Naar. “Because each teff seed is so small, it’s impossible [for the digestive system] to process it to the same degree as other grains. This means that it’s a whole grain and therefore has more fibre than more-processed grains, and so can help prevent spikes in blood sugar,” says Gaffen.

Contains calcium

Calcium is an important mineral for our bodies. It’s necessary for teeth and bone health as well as for our nerves and blood vessels. “Calcium is great for bone density, balances hormone irregularities, and helps with the regularity of heart rhythms,” explains Naar.

Teff can be a great choice if you want to increase your calcium intake or add new foods rich in calcium to your diet. A single cup has 123 milligrams (close to 10 percent of the daily value).

“Interestingly, it has more calcium than most other grains,” says Gaffen. “Teff has over five times more calcium than oatmeal per equal serving size.”

(Related: 11 Healthy Granola Recipes for Any Time Throughout the Day)

Teff nutrition facts

This small seed is a nutritional powerhouse with plenty of fibre, vitamins, minerals, and essential amino acids. “Other nutrients include B vitamins, iron, magnesium, zinc, manganese, and selenium,” says Gaffen.

Here’s what you’ll find in a half-cup (126 gram) serving of cooked teff, according to the U.S. Department of Agriculture.

• Calories: 128 (6.5 percent of the daily value)
• Protein: 4.9 (10 percent DV)
• Fat: 0.82 g (1 percent DV)
• Carbohydrates: 25 g (8.5 percent DV)
• Fibre: 3.5 g (12.5 percent DV)
• Calcium: 61.5 mg (4.5 percent DV)
• Iron: 2.6 mg (14.5 percent DV)
• Magnesium: 63 mg (15 percent DV)
• Manganese: 3.6 mg
• Potassium: 135 mg
• Zinc: 1.4 mg

Risks or side effects

Teff is a nutritious seed worth tasting and could be a good addition to your meal rotation. But there are a few things to know.

“As with any high-fibre food, eating too much teff can cause gas and bloat,” says Naar.

If you bake with teff flour, you likely won’t get the same results as wheat flour. “Teff flour likely won’t rise much, so it would be ideal for baked goods that don’t need to rise much anyways, such as crepes or cookies. Also, note that teff baked products may not be as chewy,” says Gaffen.

As with other gluten-free flours, cooking with teff flour often requires a binding agent like the food additive xanthan gum or even wheat flour, Gaffen notes.

Teff does contain antinutrientsjust like millet and amaranthwhich are molecules that block or reduce the absorption of nutrients. The way you prepare teff flour can reduce the antinutrients.

Antinutrients for teff include phytic acid, Gaffen says. You can reduce this by mixing teff flour with water and letting the mixture sit at room temperature for a few days.

One caveat to using teff flour is the cost. “I let my clients know that teff flour may be more expensive than other gluten-free flours,” says Gaffen.

(Related: 12 Frozen Foods You Should Avoid at All Costs)

How to eat teff

Teff has an earthy, nutty flavour.

It’s highly versatile: In African countries, teff flour is an ingredient in an alcoholic beverage and beer, as well as the main ingredient in the Ethiopian bread injera.

You can use teff as a substitute for oatmeal to make porridge, as an alternative to rice in pilaf, or as a flour in gluten-free baked goods.

“Teff is very versatile, as you can steam it, boil it, or bake it. It can also be used with sweet or savory dishes,” says Gaffen. “Teff can be used as the grain in buddha bowls or grain salads, a filling in stuffed peppers, in soupsor practically anything else.”

Preparing teff is quick; it cooks a bit faster than white rice or quinoa. But the liquid-to-seed ratio is distinct. “The ratio is 1 cup teff to 3 cups water,” Naar says. For a creamy texture or to make a teff-style pilaf, the ratio may be closer to 1.5 cups to 1 cup teff.

Recipes

Simple Teff Pilaf

This lovely pilaf side dish (or main if you add some veggies or protein) comes courtesy of Gaffen.Serves fourIngredients

• 1 cup of teff
• 1.5 cups of chicken stock or bone broth

Directions

1. Rinse and drain the teff.
2. Bring stock to boil in a large saucepan.
3. Add teff, stir, and bring to a boil.
4. Reduce to a simmer, cover, and cook until the liquid is absorbedabout 10 minutes.
5. Remove from heat and serve.

Ginger Pear Teff Pancakes

Courtesy of Rachel Naar.Servings: Makes 8-10 pancakes

Ingredients

• 1 cup of rice oat milk
• Coconut oil or oil of choice
• 2 tbsp of ground flax (or 2 tbsp chia seeds) mixed with 1/4 cup of water (this will be considered a wet ingredient concoction for recipe purposes)
• 2 tbsp of honey
• 1 tsp of vanilla extract
• 1 cup of peeled and minced pear
• 1 cup brown teff flour
• 1/2 tsp cinnamon
• 1/2 tsp ginger

Directions

1. Slice pears (peel if you wish) and toss with cinnamon and ginger.
2. Melt some coconut oil in a pan and briefly saut the pears. Set aside.
3. Mix dry ingredients together in one bowl, and wet in another.
4. Pour your wet ingredients into dry and whisk thoroughly.
5. Melt oil of choice on a new pan and pour batter onto pan (3 tbsp batter per pancake).
6. Scatter pears over pancakes before flipping.
7. Let cool slightly and enjoy!

Next: What Are the Health Benefits of Mushrooms?

The post What is Teff? What to Know About This Gluten-Free Ancient Grain appeared first on Best Health.

Sugar and mental health

Consuming too much sugar throughout the holiday season can also wreak havoc with your mental health, says Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock.”Indulging in special treats during the holidays is one of the joys of the season, but too much can damage emotional well-being, including worsening feelings of loneliness.”It can also contribute to weight gain, she adds.”Gaining even just a pound or two over the holidays may not sound significant, but there’s a strong chance that, unless you’re diligent about it, you won’t lose it after the holidays,” says Cassetty. “Over time, small gains like this add up, and put you at risk for weight-related problems, like type 2 diabetes.”(Related: 10 Things That Happen to Your Body When You Stop Eating Sugar)

A word about mindful eating

Vegan, gluten-free versions of traditional holiday goodies can be healthier (read on to learn about the nutritional perks of my personal cookie recipe), but they’re not a green light to overindulge. They still contain sugar. To enjoy any holiday treat in a more sensible way, Cassetty recommends taking a mindful minute to ground yourself when you’re craving something sweet.”This can help you practice portion control and get more enjoyment from any of the goodies you choose,” she says.As a fellow registered dietitian, I agree. Mindful eating, which Cassetty and I both teach to our private practice clients, helps to curb impulsive eating and binge eating, and has a positive effect on physical activity levels, according to a study published in 2017 in Obesity Research & Clinical Practice.(Related: How Mindful Eating Can Help You Lose Weight)

The ingredients of a vegan and gluten-free sugar cookie

As for the overall healthfulness of any plant-based, gluten-free dessert, it all comes down to ingredients. When I create a recipe, my goal is to maximize nutrition without sacrificing tastenot always an easy balance to strike. But I feel confident I’ve done it with the recipe below.Each cookie contains about the same amount of sugar as a traditional sugar cookie (hence, the importance of practicing mindfulness). But, that sweetness is bundled with other nutrient-rich foods that boost each cookie’s overall content of fiber, plant protein, vitamins, minerals, and antioxidants.

Replace egg with chia seeds and water

First, I replaced the egg with a combo of chia seeds and water. One tablespoon of chia seeds provides 16 percent of the daily need for filling fiber, which supports good digestive health. These mighty seeds also contain a wide range of nutrients, including calcium, magnesium, manganese, phosphorus, B vitamins, potassium, zinc, antioxidants, and anti-inflammatory fat.

Swap butter with virgin coconut oil

Instead of butter, I chose virgin coconut oil, which means the oil is unrefined.A study, published in 2018 in the British Medical Journal, compared the impact of virgin coconut oil, butter, and olive oil, on heart disease risk factors in men and women. After consuming a little under two ounces of one of the fats daily for a month, participants showed different cardiovascular effects. Levels of “bad” LDL (low-density lipoprotein) cholesterol increased in the butter group compared to participants who consumed coconut and olive oils. Virgin coconut oil also increased “good” HDL (high-density lipoprotein) cholesterol levels compared to those who consumed the other fats.

Make the cookies gluten-free

To make the cookies gluten-free, I used Bob’s Red Mill super-fine almond flour. It packs 32 grams of plant protein per cup, along with healthful fat, fibre, calcium, iron, and potassium. I also included whole grain brown rice flour. That provides an additional 12 grams of plant protein per cup, along with bonus fibre and health-protective antioxidants.

Choose pure maple syrup

For the frosting, I opted for pure maple syrup instead of refined sugar. Maple syrupcontains dozens of unique antioxidants, according to a study in Pharmaceutical Biology. It’s also rich in manganese, a bone-supporting mineral that’s needed for healing and collagen production.

Recipe: Vegan Gluten-Free Sugar Cookies

These cookies truly mimic their traditional counterparts. Even my hubby was surprised at how closely they resemble the cookies he grew up on. And bonus: since there is no raw egg, you can nibble on the dough before it’s cooked.Makes about 12 cookies

Ingredients:

Vegan Gluten-Free Sugar Cookies

• 1 tablespoon chia seeds
• 3 tablespoons water
• 1/3 cup coconut oil
• cup cane sugar
• 1 teaspoon vanilla extract
• 1 tablespoon unsweetened oat milk
• 1 cup brown rice flour
• 1 cup almond flour
• teaspoon baking powder
• 1/8 teaspoon baking soda
• 1/8 teaspoon salt

Coconut Maple Frosting

• cup coconut butter
• cup coconut oil
• cup pure maple syrup
• tablespoon fresh squeezed lemon juice
• All-natural plant-based food coloring (optional)
• Vegan nonpareils sprinkles

Instructions:

1. Preheat oven to 375 degrees F. Combine the chia seeds and water and let sit for at least 10 minutes. In a large bowl, cream the coconut oil and sugar and set aside.
2. Whisk together the soaked chia, vanilla extract, and oat milk. Add them to the sugar mixture. In a separate bowl, mix together the flours, baking powder, baking soda, and salt. Gradually add the flour mixture to the wet ingredients to form a uniform dough.
3. Pat down the dough into a large pancake type shape. Wrap the dough in plastic wrap, and refrigerate for at least two hours. Allow the dough to sit at room temperature for a few minutes.
4. On a surface covered with brown rice flour, roll out the dough to a thickness of about a quarter inch. (Note: don’t roll too thin.) Cut with your favorite cookie cutter. Place the cookies at least one inch apart on a baking sheet heavily coated with extra virgin olive oil spray.
5. Bake for 10 minutes or until the edges are lightly browned. Allow the cookies to fully cool on a wire rack before carefully removing them from the baking sheet.

For the Coconut Maple Frosting

1. Whisk together all ingredients until smooth. Add food coloring if desired. Frost the cookies, immediately decorate with sprinklesand enjoy! You can also store in a sealed container in the refrigerator.

Next: The One Healthy Apple Recipe You Need to Use Up Leftover Apples

The post The Vegan and Gluten-Free Sugar Cookie This Nutritionist Loves appeared first on Best Health.

What you need to know about a gluten-free diet

For most people, eating bread, cake, pasta, or other grain-based foods isn’t a problemthey can dig into these delicious foods without a second thought. But for other people, even a tiny amount of these gluten-containing foods can be a serious problem, causing digestive and nutritional issues.Gluten is a type of stretchy protein that forms when flour is mixed with water. It can be found inwheat, barley, and rye, and in trace amounts in a lot of other things too.In people with celiac disease, gluten triggers an autoimmune reaction that causes permanent damage to the small intestine by blunting the villi, the finger-like projections that absorb nutrients, says Rabia De Latour, MD, a gastroenterologist and assistant professor at the NYU School of Medicine in New York.This makes it hard for the body to digest food and absorb vital nutrients, which can lead to serious long-term health problems, she says. The symptoms of celiac disease include diarrhea, anemia, fatigue, stomach pain, vomiting, and bloating. (Although some people have no obvious symptoms at all.) Over time, the condition can increase the risk of weight loss, malnutrition, infertility, osteoporosis, nerve damage, and other problems.About one in 100 people have celiac disease, and 60 to 70 percent of those people are women, according to the Celiac Disease Foundation. The picture gets a little murkier because other people can have a less-severe type of gluten intolerance, known as non-celiac gluten intolerance or non-celiac gluten sensitivity.That means they might feel pain, bloating, diarrhea or other symptoms when they consume gluten, but don’t have the level of intestinal damage seen in celiac disease. Meanwhile, the causes of gluten sensitivity are not fully understood, but it’s believed the quantity of glutenhigher in processed foodsmay contribute to symptoms. (There’s also a genetic component, as it can run in families.)Either way, it’s important to note that “gluten free” is not just a diet trend. It’s an essential dietary restriction for some people.Read on to learn more about what people with celiac disease have discovered about gluten-free diets, which are crucial for their health.

Gluten hides in sneaky places

“Licorice! That was my downfall,” says Jennifer Martinez, 23, of Salt Lake City, sharing the moment she was fed up with having celiac disease. She was 16, at a friend’s birthday party, and someone brought out a jumbo jar of Red Vines licorice to snack on while watching a movie. “It took about an hour to feel it but all of a sudden I knew. As I laid on the bathroom floor until my mom came, all I could think was ‘Why would licorice have gluten in it? Why would anyone even think to check candy for gluten?'”

It was a hard lesson for the newly diagnosed teen and one she wouldn’t forget. “That’s the most annoying thing to me about gluten, is how many random places it shows up, you just can never let your guard down,” she says.

Dr. De Latour says “This is something I often hear from my patients with celiac, it’s a very common frustration because gluten is found in so many foods besides bread and cereal.” (Check out how to make gluten-free pies and tarts.)

People think celiac disease is the same as gluten sensitivity

As we said, gluten intolerance, which involves an adverse reaction to gluten, is different than celiac disease. Celiac disease is a more severe form of gluten intolerance.Be careful not to diagnose yourself with either condition, however, as a gluten-free dietisn’t the easiest or healthiest diet to follow for those who don’t need it. Talk to your doctor before starting any new diet, says Dr. De Latour.Looking for a gluten-free comfort food? Try our butternut squash mac and cheese.

Celiac disease is not a fad diet

The only treatment for celiac disease is to follow a gluten-free diet. It’s not a fad diet and it definitely falls under the category of “life-altering,” Dr. De Latour says. The main reason? “There is no cure and really only one treatment: Don’t eat any gluten. Ever,” she says. This “prescription” is often easier said than done, as Martinez discovered. The good news? a gluten-free diet could improve your sex life.

Some people think celiac disease is not “real”

One of the biggest pet peeves for people with celiac disease is the fact that some people simply do not believe it’s a real and very serious health condition. “I can’t tell you how many people have thought I’m making it up, looking for attention, or making a big deal out of nothing,” says Katrina Plyler, 30, of Tuscaloosa, Alabama. “There’s just so much misinformation about celiac disease and gluten in general, it gets exhausting having to explain it all the time.”

Gluten-free options always cost more

Whether you’re at a fancy restaurant or just trying to buy a loaf of bread at the grocery store, you can guarantee that the gluten-free option will always be more expensive, says Dawn Lunde, of Lakeville, Minnesota and mother of a child with celiac disease. These extra charges add up fast and are just one more inconvenience people with the disease have to deal with, she says.

Parenting is even tougher if your child has celiac disease

Being a parent is never easy but add in a serious illness, like celiac disease, and it becomes even more complicated. “You have to be constantly on guard so no one gives your child gluten,” Lunde says. Plus you have to educate not just yourself and your child about the disease, but you also have to make sure their babysitters, teachers, friends’ parents, and relatives understand, she adds.Psst: Here’s a gluten-free dish your kid will love: Sweet and Sour Chicken.

There’s no such thing as spontaneous eating

“I always have to plan ahead what I eat,” says Marshall Elliot, 29, of Seattle. This means reading the labels of any food he buys at the store, looking up menus online, calling ahead before eating out, and even grilling the waitstaff or person who made the food, just to make sure everything is actually gluten free, he says. “It’s so much work! I can’t just stop at a random food truck or split a dessert with friends,” he adds. (Here’s how to meal plan like a pro.)

You always need to stress about possible cross-contamination

That pizza crust may be made with gluten-free ingredients but if it’s rolled out on a counter that has regular flour on it then it’s been contaminated with gluten and is not safe to eat for people with celiac. And some foods like oats are gluten free, but you need to check labelsif oats are processed alongside gluten-containing flour, it’s a problem. That means your oatmeal isn’t safe to eat unless it’s labeled gluten free. “The struggle to avoid cross-contamination is real and very stressful,” Elliot says. “Even well-meaning people who genuinely think the dish is gluten-free can miss a detail like this and then I’m in pain.” Instead of taking the risk, try our Cauliflower Pizza.

People think it’s okay if a dish has “just a little bit” of gluten

People with celiac disease have learned to be very wary of family reunions, office buffets, and dinner parties at friends’ houses. People often think that as long as they’re not serving you a loaf of bread then it’s fine and they tend to write off “small” things like adding flour to thicken gravy or using soy sauce as a condiment, says Lori Gerhardson, 35, of Minneapolis. “Because they can’t see the effects of the gluten, they think a little won’t hurt, but the truth is that even small amounts [can] permanently damage my digestive system,” she says.

Psst: Here are the worst food for any stomach.

People tend to ask if it’s an allergy or a preference

Hint: It’s insulting to ask someone who says that they have celiac disease if it’s really an allergy or a food preference. “I hate it when people ask me this. I have an autoimmune disease and celiac is not a food allergy or just a dietary preference,” says Sarah Briggs, 40, of Murrieta, California. “The enormity of my body’s reaction is so much more than just a tummy ache and I really wish that instead of rolling their eyes, people understood exactly how severe this disease really can be!”(Try our gluten-free pasta with mussels and beans.)

There are gluten-free stereotypes

Because eating gluten-free is seen as a diet fad right now for people without celiac disease, there are plenty of negative stereotypes associated with people who shop gluten free.”I actually have seizures as a reaction to gluten and it was a long, bumpy road to finally getting an accurate diagnosis,” says Tracey Croisier, 56, of Seattle. “So it’s particularly annoying when people will kind of roll their eyes and are like, ‘Oh, she’s that lady, the gluten-free mom’.”

People’s comments can make it even worse

It’s common and understandable to grieve after being diagnosed with a life-changing illness like celiac disease. However, that’s a personal strugglewhich is why it is so frustrating when other people constantly point out what you’re missing, Lunde says. “People will tell my kid how terrible it is that she’ll never get to enjoy cake, pasta, beer, or whatever,” she says. “Like she doesn’t already feel left out!”

Gluten can hide in pills and makeup

It’s not commonly known but many pills use gluten as a filler or as part of the capsule and even that little bit can cause a serious reaction, Croisier says. (See the questions to ask your doctor before taking medication.) “I cannot even express the amount of anxiety I have when I’m undergoing a medical emergency and not knowing the treatment is going to make me worse. It’s insane that there are no labeling laws for drugs. Ditto for cosmetics that use gluten products, like lipstick.”

It can be hard to know if gluten is what’s making you sick

Because celiac disease involves an attack by the body’s immune system, when you have a new symptom pop up, it can be hard to know if you accidentally ate some gluten or if you have some new illness to deal with, says Katie Stumpf, 40, of Ashland, Wisconsin. “But I also hate that anytime I’m sick or not feeling well, people just assume it’s from gluten,” she adds. (Here are the best foods to eat when you’re feeling sick.)

People assume you’re trying to lose weight

Thanks to the recent surge in popularity of a gluten-free lifestyle, which some people adopt in an effort to lose weight, many people now assume that is always the goal, says Jen Schomaker, 41, Champlin, Minnesota. “I don’t eat gluten-free to lose weight! I have actually had people come up to me and tell me that I don’t need to lose weight,” she says. “A gluten-free diet is the actual treatment for the autoimmune disease.”

People may try to talk you into eating gluten

With celiac disease, the goal is always zero gluten, for the rest of your life. And it’s hard enough learning to accept that yourself, much less having Aunt Jane try to convince you to just have a bite this one time or point out that you used to eat gluten as a kid, so you can make an exception this one time, says Karen Anderson, 57, of Waterford, Connecticut. This isn’t about being a picky eater and no amount of cajoling is going to convince your intestines that if they just gave it another chance, they will love it. Some people act like you’re a picky toddler they are trying to coach into trying broccoli, she says.

You may be subjected to strange advice

There is a lot of advice out there on how to help autoimmune diseases but the truth is that right now, while there are things that may help, there is no cure for celiac disease. But that doesn’t stop people from recommending everything from essential oils to supplements to detoxes. “There is no magic pill; I wish there was but there isn’t,” Croisier says. And having to sit through a spiel from someone who isn’t your doctor only adds more pain and frustration.

You may show up for a meal and have nothing to eat but salad

People with celiac disease are used to showing up for meals only to discover that nearly everything has gluten or possibly contains gluten. It really stinks when you’ve told people ahead of time about your restrictions and they forgot and now you’re stuck with a plateful of undressed salad greens, says Lesley Beshaw, 47, of Brisbane, Australia. “But it’s particularly hurtful when friends or family repeatedly forget, even though I’ve given them all the information many times,” she says. Heading to a holiday gathering? Make and bring our Gluten-Free Cranberry Pecan Stuffing.

Some people falsely claim to have celiac disease

Saying you have a “gluten intolerance” will likely get you an eye roll but tell people you have celiac disease and you’ll likely be taken more seriouslya fact that leads some people without the disease to claim they have it anyhow. “I know how frustrating it can be so I always do my best to be careful with other people’s dietary restrictions,” says Lizzie Vance, 41, of Fort Mill, South Carolina. “If it’s unclear, I will even ask if it’s celiac or a gluten allergy/intolerance. They always swear that it’s celiac… until the cheesecake looks too good to resist. It’s so frustrating because people see this and it makes it so much harder for people who really have the disease to be believed.”

You can be undermined by another person with celiac disease

“One of the reasons people with celiac disease are often not believed is because too often they don’t take their own disease seriously enough,” Vance says. She recounts going to great effort to make sure food is entirely gluten free and isn’t cross-contaminated only to see a person with celiac disease take a bite of a regular cookie because they “just want a taste” or who is cycling on and off their gluten-free diet. “Other people see this and it confuses them or makes them think celiac disease isn’t as serious as it is,” she says.

Next, check out the ways to clean up your diet and lose weight.

The post 20 Facts to Know About Gluten-Free Diets, According to People With Celiac Disease appeared first on Best Health.

Honey Fruit Dip

Prep/Total Time: 5 min.Makes: 2 cupsIngredients

• 1 package (8 ounces) cream cheese, softened
• 1 jar (7 ounces) marshmallow creme
• 1 tbsp. honey
• 1 tsp. grated orange zest
• 1/4 tsp. ground cinnamon
• 1/8 tsp. ground nutmeg
• Assorted fresh fruit

DirectionsIn a small bowl, beat the first 6 ingredients until smooth. Serve with fruit. Refrigerate leftovers. (Psst:These are the bestin-season fruits to enjoy this summer.)Nutrition Facts2 tablespoons: 95 calories, 5g fat (3g saturated fat), 16mg cholesterol, 52mg sodium, 12g carbohydrate (10g sugars, 0 fibre), 1g protein.

Lemon-Apricot Fruit Popsicles

Total Prep/Time: 15 min. + freezingMakes: 6 servingsIngredients

• 1/4 cup orange juice
• 1 tsp. grated lemon zest
• 1/4 cup lemon juice
• 4 tsp. sugar
• 1 cup fresh apricots (4-5, medium)
• 1/2 cup ice cubes
• 1 tsp. minced fresh mint, optional
• 6 freezer popsicle molds or paper cups (3 ounces each)
• 6 wooden popsicle sticks

Directions

1. Place the first six ingredients in a blender; cover and process until blended. If desired, stir in mint.
2. Pour into molds or paper cups. Top molds with holders. If using cups, top with foil and insert sticks through foil. Freeze until firm.

Nutrition Facts1 popsicle: 31 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 8g carbohydrate (6g sugars, 1g fibre), 0 protein.

Thyme-Sea Salt Crackers

Total Prep Time: 25 min.Bake: 10 min. per batchMakes: 7 dozenIngredients

Fruit and Cheese Kabobs

Homemade Potato Chips

Soft Honey Cookies

Black Bean Brownies

Total Prep Time: 15 min.Bake: 20 min. + coolingMakes: 1 dozenIngredients

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup semisweet chocolate chips, divided
• 3 tbsp. canola oil
• 3 large eggs
• 2/3 cup packed brown sugar
• 1/2 cup baking cocoa
• 1 tsp. vanilla extract
• 1/2 tsp. baking powder
• 1/8 tsp. salt

Directions

1. Place the beans, 1/4 cup chocolate chips and oil in a food processor; cover and process until blended. Add eggs, brown sugar, cocoa, vanilla, baking powder and salt; cover and process until smooth.
2. Transfer to a parchment paper-lined 8-in. square baking pan. Sprinkle with remaining chocolate chips.
3. Bake at 350 for 20-25 minutes or until a toothpick inserted in center comes out clean. Cool on a wire rack. Cut into bars.

Nutrition Facts1 brownie: 167 calories, 7g fat (2g saturated fat), 53mg cholesterol, 131mg sodium, 24g carbohydrate (16g sugars, 2g fibre), 4g protein.

Ranch Popcorn

Apple Snack Wedges

Total Prep/Time: 10 min.Makes: 1 dozenIngredients

• 2 medium apples
• 1 cup Rice Chex, crushed
• 1-1/2 tsp. packed brown sugar
• 2 tbsp. reduced-fat creamy peanut butter

Directions

1. Core apples; cut each into 6 wedges. Pat dry with paper towels.
2. In a small shallow bowl, combine the cereal and brown sugar. Spread cut sides of apples with peanut butter; roll in cereal mixture. Serve immediately.

Nutrition Facts1 piece: 36 calories, 1g fat (0 saturated fat), 0 cholesterol, 33mg sodium, 6g carbohydrate (3g sugars, 1g fibre), 1g protein.

Easy Elephant Ears

Total Prep Time: 20 min. + freezingBake: 15 min. per batchMakes: 2-1/2 dozenIngredients

• 1/2 cup sugar
• 2 tsp. ground cinnamon
• 1 package (17.3 ounces) frozen puff pastry, thawed

Directions

1. Preheat oven to 375. Mix in sugar and cinnamon.
2. On a lightly floured surface, roll one sheet of pastry into an 11×8-in. rectangle. Sprinkle with 1/4 cup cinnamon sugar. Working from short sides, roll up jelly-roll style toward the center. Wrap in plastic; freeze 10 minutes. Repeat.
3. Unwrap and cut dough into 1/2-in. slices; place on parchment paper-lined baking sheets. Bake 12-15 minutes or until crisp and golden brown. Remove to wire racks to cool.

Nutrition Facts1 piece: 87 calories, 4g fat (1g saturated fat), 0 cholesterol, 51mg sodium, 12g carbohydrate (3g sugars, 1g fibre), 1g protein.

Berry-Yogurt Popsicles

Total Prep/Time: 15 min. + freezingMakes: 1 dozenIngredients

• 1-3/4 cups (about 14 ounces) vanilla yogurt, divided
• 2 tbsp. honey, divided
• 1-1/4 cups sliced fresh strawberries, divided
• 1-1/4 cups fresh or frozen blueberries, thawed, divided
• 12 freezer popsicle molds or 12 paper cups (3 ounces each)
• 12 wooden popsicle sticks

Directions

1. Place 2 tablespoons yogurt, 1 tablespoon honey and 1 cup strawberries in a blender; cover and process until blended. Remove to a small bowl. Chop remaining strawberries; stir into strawberry mixture.
2. In blender, process 2 tablespoons yogurt, remaining honey and 1 cup blueberries until blended; remove to another bowl. Stir in remaining blueberries.
3. In each mold, layer 1 tablespoon strawberry mixture, 2 tablespoon yogurt and 1 tablespoon blueberry mixture. Top with holders. (If using paper cups, top with foil and insert sticks through the foil.) Freeze until firm.

Nutrition Facts1 popsicle: 55 calories, 1g fat (0 saturated fat), 2mg cholesterol, 24mg sodium, 11g carbohydrate (10g sugars, 1g fibre), 2g protein.For another homemade popsicle recipe, try making these Fresh Berry-Yogurt Pops.

Chocolate Amaretti

Watermelon Chocolate Chip Sorbet

Lemon Shortbreads

Vegan Chocolate Chip Cookies

Triple Fruit Freeze

Nuts and Seeds Trail Mix

Apricot Leather

Nutrition Facts1 piece: 16 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 4g carbohydrate (3g sugars, 0 fibre), 0 protein.

Bite-Sized Apple Pies

Frozen Chocolate Monkey Treats

Total Prep/Time: 20 min. + freezingMakes: 1-1/2 dozenIngredients

• 3 medium bananas
• 1 cup (6 ounces) dark chocolate chips
• 2 tsp. shortening
• Toppings: chopped peanuts, toasted sweetened shredded coconut and/or coloured candies.

Directions

1. Cut each banana into six pieces (about 1 in.). Insert a toothpick into each piece; transfer to a waxed paper-lined baking sheet. Freeze until completely firm, about 1 hour.
2. In a microwave, melt chocolate and shortening; stir until smooth. Dip banana pieces in chocolate mixture; allow excess to drip off. Dip in toppings as desired; return to baking sheet. Freeze at least 30 minutes before serving. (Keep in mind, these frozen foods are red flags for nutritionists.)
3. Note: To toast coconut, bake in a shallow pan in a 350 oven for 5-10 minutes or cook in a skillet over low heat until golden brown, stirring occasionally.

Nutrition Facts

5-Ingredient Fudge

Frozen Watermelon Lemon Cream Tarts

Next, check out 30 more guilt-free healthy snacks.

The post The Best Allergy-Free Snacks for Kids appeared first on Best Health.

Skill Level: Easy

1. Use a store-bought pie shell

Many grocery stores stock gluten-free pie crusts that are already shaped and ready to fill, which you can usually find in the freezer aisle. These couldn’t be easier to use. Simply prepare your filling according to the recipe instructions and make to check the pie crust label for any recommended baking temperature and times.

2. Make an easy gluten-free crumb crust

Some pies always have crumb crusts; think pumpkin pie and cheesecakes. But any pie can have a crumb crustthere are no rules! Crumb crusts are typically made with graham crackers and some sugar whizzed up in the food processor. Add some nuts if you want the added flavour; many fruits taste great with almonds, walnuts, or pecans.

3. Try a nut-based crust

You can make a simple pie crust entirely from nuts. Simply grind about two cups of nuts, a pinch of salt and a spoonful of sugar in a blender or food processor (careful not to over-blend, or the nuts will turn into butter!) Mix in six tablespoons of melted butter. Press into a pie pan and bake as usual.

4. Look for pie alternatives

Crisps, crumbles and buckles have the same bubbly, fruit-forward filling, minus the stress of the crust. Typically, these desserts are topped with a sweet, crunchy concoction made from sugar, butter, and some flour or oats. Simply use an all-purpose gluten-free flour blend, gluten-free oats, or even ground nuts instead of flour. These recipes are hugely forgiving, so it’s hard to mess up.

Skill Level: Moderate

Sub in an all-purpose gluten-free flour blend

You can make most pie crust recipes gluten-free simply by using gluten-free flour instead. Make sure to use an all-purpose flour blend, which is a professionally tested combination of various flours meant to have a similar balance of protein and starch as wheat flour. Many blends contain a binder, like xantham gum or psyllium husk; if yours does not, you should add about a teaspoon to your recipe. Whisk into the flour along with the salt and sugar, and then follow the recipe as normal.A few quick pointers:

• Did you make gluten pie with that rolling pin or wooden spoon? Drop it! Wood is porous, so it’s impossible to be certain that it’s completely clear of all flour. Use silicone baking tools, or have a dedicated gluten-free spoon and pin.
• Your crust may be drier or more prone to cracking than a traditional crust, especially if you refrigerate it. Add water sparingly.
• Roll your dough out between sheets of plastic wrap for an easy, no-stick experience.
• Some gluten-free crusts may brown quickly; cover the pie with aluminum foil for the last half of the bake to prevent burning.

Skill Level: Advanced

Create your own gluten-free flour blend and make pie crust from scratch

This option is similar to making a crust with an all-purpose blend, except you can choose your own flours. If you love buckwheat or oat flour, for example, you can control the flavour and texture of the final result.Some caveats:

• Avoid using nut flours like almond in your pie crust mix, as their high-fat content can make the crust oily. (FYI: These are the besthigh-fat foodsto add to your diet.)
• You want a balance of starches, which keep the crust tender, and whole-grain flours, which give the dough stability and structure (and flavour).
• Go for a balance of about 40 percent whole grain and 60 percent starch.
• Take notes on which flours you use and how the final bake turned out. You’ll be able to hone your recipe over time.

Next, check out 16 easy-to-incorporate superfood powdersthat are great for baking.

The post Baking a Gluten-Free Pie or Tart? Here’s What You Need to Know, Depending on Your Skill Level appeared first on Best Health.

Is red wine good for you?

“For heart disease prevention, we dont write prescriptions for people to start drinking red wine,” says Nieca Goldberg, MD, Medical Director of the Joan H. Tisch Center for Womens Health at NYU Langone Medical Center. Red wine does containresveratrol, an antioxidant which can help protect the body against damage, but drinkingespecially in excesscan cause numerous health issues like raising your risk for cancer, and heart disease, liver trouble, and dementia reports the Centers for Disease Control and Prevention(CDC). For more about heart health, check out these 25 secrets cardiologists want you to know.

Are eggs healthy for you?

A few years back, heart experts put eggs on the “bad list” thanks to their cholesterol content. Then researchers realized that cholesterol in food doesn’t have much effect on cholesterol levels in your blood. Recently, a study again raised concerns about eggs and heart issues, but dietitians say there’s no need to eliminate eggsbut don’t go overboard. “We do not need to fear having eggs in our diet,” says Emily Tills RDN, CDN. “Eggs are considered one ofthe purest forms of protein. They contain all of the essential amino acids that cannot be made by our bodies and must betaken in through food. The yolk and the white both contain different vitamins, minerals, and amounts of protein and fat. The yolk has a lot of the fat soluble vitamins, like vitamin D, whereas the white is higher inprotein.” Eggs are listed in Canada’s food guide as an important source of protein for healthy eating. Learn more about how healthy eggs are.

Is a gluten-free diet healthier for you?

Going gluten-free is popular butunless you have diagnosed celiac disease or gluten sensitivityyou won’t benefit from hopping on this trend says Daniela Novotny, RD, a biomedical sciences instruction, dietitian and wellness consultant at Missouri State University. Gluten is a protein found in some carbohydrates, and some people have a bad reaction to it. For anyone else who tries to avoid gluten, they’ll end up eliminating some carbohydrate foods from their diet, says Novotny. “If you cut back on carbohydrates, you do tend to see more weight loss,” Novotny says. But she recommends watching your carbs generallynot focusing on gluten. “That’s not going to be the make-or-break. Food really is a sum of all of its ingredients.” If you do have a sensitivity, watch out for these six foods you didn’t know contain gluten.

Are there benefits to intermittent fasting?

Researchers are still studying intermittent fasting’s benefits. “It all depends on what factors you consider and theduration of your fasts,” says Andres E. Ayesta, MS, RD, LD, CSCS, CSSD, founder of Vive Nutrition. “The typical approach of 16 hours fasting and eight hours of eating helps you have better control over your daily caloric intake for those trying to lose weight. There are some animal studies looking at the effects in longevity and some data shows it may help. One thing that is important to understand isthat this is not a magic solution for health or weight loss. You still needto be aware of your total caloric intake because eating more than what your body needs in that period of time will not help your weight goals, andultimately health.” Learn more about intermittent fasting, including what you’re allowed to drink (yes, coffee is fine).

Is a vegan or vegetarian diet healthier than eating meat and animal products?

“Research is mixed on the benefits of a plant-based diet and a carnivore ormeat-based diet as both have shown improvements in health depending onthe context they have been put it,” says Ayesta. “For example, a ketogenic diet that isusually meat-based, high in fat, and low in carbohydrates can improve health markers and insulin sensitivity.By the same token, plant-based diets promote higher consumption of vegetables and fruits, increasing the amount of dietary fiber consumed.” But for long-term healthof yourself and the planetvegetarian plans win out, as long as people are diligent about meeting all their dietary needs, says Ayesta. “Meat-based diets, particularly ones with higher intake of processed meats, have been linked to increased risk of cancer.” Though he believes the best approach is the one that works best foryou. If you’re vegan or vegetarian, here are the nutrients you might be deficient in.

Is coconut oil really “pure poison”?

Last year, a Harvard professor set off stirs of confusion when she said coconut oil is “pure poison.” Her claim may seem a bit extreme, but coconut oil is something to be wary of. “Some benefits to coconut oil are that itgives a nice flavour to food, has higher smoke point than olive oil (meaningyou can saut better without burning), and contains medium chain triglycerides (MCTs),” says Rachel Larkey CDN, CLC, a New York City-based RD. “MCTs are more easily digestible than some other typesof fats, which means they might be good for people who have digestivediseases or trouble absorbing nutrients. They may also be helpful in brainfunction.It’s important to be aware though that coconut oil does have a lot ofsaturated fat, which means if you have high cholesterol you might want touse other oils in your rotation as well, instead of only using coconut oil.”

Should you be using artificial sweeteners?

Noand you should be watching how much sugar you use in general, according to Erin Pellegrin RD, nutrition manager at Unite for HER. Artificial sweeteners are problematic because they can be hundreds of times sweeter than table sugars. “We really should not be consuming themor do our best to consume as little as possible,” Pellegrin says of artificial sweeteners. “We want to try to limit artificial things in general.When you have something 700 times sweeter, it trains our mouth to want sweeter things. Were training our behavior in a way we dont want to go.” Learn about natural sweeteners that are healthier than sugar.

Should I be eating avocado if I want to stay healthy?

People often shy away from avocado due to its fat content and high caloriesyou can get 322 calories and 29 grams of fat fromone avocado. But that doesn’t mean don’t deserve a spot in your diet. A 2015 study in the Journal of the American Heart Association says eating one avocado a day can help improve cholesterol in people who are overweight. “Avocados are a source of monounsaturated fats, fiber, and plant sterols,” says Hailey Crean, MS, RD, CDE, CSOWM ofHailey CreanNutrition. “The plant sterols in have also been shown to have beneficial effects oncholesterol levels by competing with dietary cholesterol for absorption. It is still important to consider one’s overall diet and calorie intake,” Crean warns. She recommends swapping out other sources of saturated fat, like whole milk, cream cheese, butter, and marbled meats, if you’re eating an avocado a day. It may be worth iteating an avocado daily can yield some of these life-changing benefits.

Is red meat bad for you?

Most of the research on red meat suggests it will raise your risk for heart diseasethisHarvard studyis just one example. However, critics of the research point out that these studies don’t differentiate between processed meatlike bacon and hot dogsand cuts like steak or lamb chops. Plus, red meat is high in iron and it supplies vitamin B12 and protein. “When it comes to red meat, youre better off choosing lean, low-saturated fat cuts like grass-fed bison steak rather than fattier cuts, especially fatty processed meats like bacon, bologna, hot dogs, ham, and sausages,” says Kimberly Gomer, MS, RD, LDN, director of nutrition with the Pritkin Longevity Center. “But even then, bison is a once-a-week choice, not an every-night choice, because it still has some saturated fat and cholesterol. “

What should be my daily sodium intake?

Health Canada recommends everyone get less than 2,300 milligrams of sodium a day. “It is important to consume the right amount of sodium to maintain the electrolyte balance in your blood since sodium is important for many body functions,” says Stacy Ramirez MS, RDN, LD. “But it is rare you aren’t getting enough sodium in your diet unless you have a medical condition that requires you to need extra sodium (like salt tablets).” Too much sodium can cause bloating, puffiness, and water weight gain. In the long run, it can cause more serious side effects like increased risk of high blood pressure, stroke, heart failure, kidney stones, osteoporosis, and kidney disease, Ramirez says. Concerned about your daily amount? Here are 8 tips to help you decrease your sodium intake.

When is the best time to work out?

Bad news, night owls: The best time to get your exercise in is in the morning, evidence suggests. Squeezing in a work out in the morning will help you bettercontrol your appetite throughout the day compared exercising at other times; you’ll alsosleep sounder at night. But another study indicates that your body will adjust to whatever time you regularly workout. What’s more, fitness experts say the absolute best time to workout is when you’ll actually do it. In other words, if evenings work best for you, go for it. But do you need to eat before you workout? A recent study has the answers.

Are there benefits to sleeping naked?

This is a personal choice. Your body’s core temperature decreases before and during sleep and extreme heat or cold can cause your brain to wake you up to regulate your temperature, explains Rose McDowell, chief research officer at Sleepopolis.”Whether or not sleeping naked is beneficial depends on your natural coretemperature,” she says. “The ideal sleepwear is whats best for you. If you sleep hot, it may bebest to sleep naked to help keep your core temperature regulated. If yourea cooler sleeper, pajamas or warm bedding might be necessary for you tostay comfortable and sleep through the night without waking.” Once you figure out your ideal outfit for sleep (or perhaps lack thereof), you can try these five ways to improve your sleep.

How long should a nap be?

Afternoon naps can help improve your alertness and performance and help lower stress levels if you’re sleep deprived, according to Conor Heneghan, PhD, Director of Research, Algorithms for Fitbit. While it’s tempting to nap until you wake, snoozing longer than 30 minutes in the middle of the day may interfere with your sleep cycle, preventing restful slumber at night. Heneghan recommends a 10- to 20-minute nap: It will keep your sleep light, help you feel fresh and alert afterward and so much more.

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Bloating

If you have a hard time digesting gluten, your stomach can swell and feel tender, says Dr. De Latour. Of course, chronic gut disorders like IBS can also cause bloating, as can hormones and eating certain gassy foods (looking at you, brussels sprouts). But if your abdomen regularly feels swollen and sore, especially if you’ve been eating a lot of gluten-containing foods, mention it to your doctor, as this is one of thegluten intolerance symptoms to be on the lookout for. Here are 9 other ways to banish belly bloat.

Abdominal pain

Roughly 83 percent of people with a gluten sensitivity report feeling abdominal pain after eating gluten, according to studies published in BMC Medicine and theAmerican Journal of Clinical Nutrition. If you suspect you’re among them, Dr. De Latour suggests keeping a food journal. Write down everything you eat, and any abdominal cramping you have (as well as any other issues.) “The goal is to see which foods are more likely to trigger symptoms,” she says.

Brain fog

Gluten sensitivity effects more than the gut. Many people with the condition report feeling “brain fog.” They may have lapses in memory, or be unable to find the right words when they’re speaking, says Dr. De Latour. The good news: Recent research reveals that mild deficiencies in memory, attention, and how quickly you problem-solveactually improve over the first year of going gluten-free (provided you’re sensitive). Here are somesimple daily tasks to help sharpen your memory.

Fatigue

You regularly clock eight hours between the sheets but still feel exhausted the next daywhat gives? Research indicates that people with gluten sensitivity often have a lack of energy. In patients with celiac disease, malnutrition and anemia are the likely causes of sluggishness because the gut isn’t properly absorbing nutrients. That doesn’t explain why people with NCGS experience fatigue, but Dr. De Latour sees it in patients all the time. “Many people with a gluten sensitivity report being so tired they have trouble getting through the day.”

Constipation and diarrhea

Everyone’s bowels get out of whack once in a while, but significant changes to your number twos can be one of the gluten intolerance symptoms to flag to your doctor. Research shows that more than half of people with a gluten sensitivity regularly experience diarrhea, while about 25 percent get blocked up.Try these home remedies to get your digestive system running smoothly again.

Headaches

A recent review of 40 studies found that people with celiac disease and gluten sensitivities may be more prone to migraines than people without these conditions. Migraine is characterized by throbbing head pain, usually located on one side of the head. Sufferers often report feeling nausea, and being sensitive to light and sound, says the National Headache Foundation. In many cases, symptoms are so debilitating that they make day-to-day activities difficult. If you get the skull-crushers and are looking for ways to ease the pain, these remedies are proven to help.

Unintentional weight loss

Patients with celiac disease often lose weight because their small intestine is so damaged that it can’t absorb nutrients, explains Dr. De Latour. This isn’t the case for people with NCGS, but gluten-sensitive people still may notice some weight loss. Often, people may limit their diet because they’re afraid of the pain that comes after eating certain foods, and this can cause them to lose weight, says Dr. De Latour.

Depression

Feeling blue and moody once in a while is just part of being human. But if you feel down or anxious all the time, it might be worth looking at your diet. A 2014 study published in Alimentary Pharmacology & Therapeutics found that gluten-intolerant subjects reported increased depression after just three days of eating gluten.

Pins and needles

Numbness, tingling, or pain, particularly in the hands and feet, is one of the gluten intolerance symptoms that can be caused by gluten sensitivity, according to the Celiac Disease Foundation. The condition, known as peripheral neuropathy, is caused by nerve damage in these areas. Researchers believe the anti-gluten antibodies some people produce in response to gluten consumption are to blame. Following a strict gluten-free diet could help prevent, delay, or treat the painful sensations.

Joint pain

When people with celiac disease eat gluten, it triggers body-wide inflammation which can cause serious problems outside the gut, including fibromyalgia-like joint pain, according to theArthritis Foundation. In one 2012 study, 11 percent of patients with NCGS reported sore, achy joints. Clinical trials are now underway to see how widespread the symptom may be among people sensitive to gluten. Plus, don’t miss anaturopath’s approach for relieving joint pain.

Dry skin

Scientific studies haven’t confirmed this one, but many people with NCGS report having dry skin, rashes, acne, and eczema. It’s important to note that these skin issues are different from dermatitis herpetiformis (DH), a condition commonly seen in celiac sufferers. DH is characterized by chronic rashes and red, liquid-filled blisters. The bumps most often appear on the forearms near the elbows, as well as on knees and buttocks, and along the hairline, according to the Celiac Disease Foundation.

Infertility

Studies demonstrate a strong link between celiac disease and unexplained infertility. The research isn’t as clear when it comes to NCGS (though the authors of a 2015 study suggest that the link might exist). Still, Dr. De Latour says you shouldn’t be too concerned about this one. If you’re having difficulties getting pregnant, reproductive disorders are more likely to blame.Diagnosed with celiac disease? Read on for tips to help you live well with this misunderstood condition.

The post The 12 Most Recognizable Signs of Gluten Intolerance appeared first on Best Health.

Millet is an ancient seed.

First found in Africa and northern China, millet is a staple food for about a third of the planets population. But its a different story in Canada. Many of us have never heard of millet, and it can easily become fodder for those junk-food-eating friends who like to call your diet birdseed. Because, well, it is. Millet is largely what makes up the feed we put in our birdfeeders. (For the record, I am proud to eat birdseed birds know where its at. Were here freezing and theyve all flown south.)Millet functions like a grain and is often confused for one. Its too hard to eat raw, but cooking it like rice results in a fluffy, grain-like consistency that looks like quinoas cute little sister. And, because its a seed, not a grain, its also gluten-free.Love all things gluten-free? Then you will love this podcast.

The awesomeness of millet is abundant

First up, its the least allergenic of all grain-like foods. And, unlike many whole grains, millet has a very mild, slightly sweet flavour that wont over-power your meal. Millet is rich in nutrients, including magnesium, which supports the relaxation of smooth muscles in the body, as well as a full spectrum of B-vitamins that are the fuel to our mitochondria, helping the body produce energy. Its also loaded with protein, with eight grams per serving. Its also easy and relatively quick to cook convenience is always a winning factor.

How to cook millet

As with most grains, its optimal to soak millet for two or three hours before cooking to help increase its digestibility. Rinse well and cook in a ratio of one part millet to two parts water. This will give you a soft but loose consistency thats best for savoury salads, grain bowls and side dishes. With its mild taste, millet is also a delicious option for porridge; cook with a ratio of one part grains to three parts water for about 15 minutes. (For some of Meghan’s most recent breakfast recipes, check out her Caffeine-Free Bevvy, Tofu Scramble or Creamy Avocado Parfait.)Youll often find millet in the gluten-free section of your local supermarket or in the bulk section with other grains. Just dont get the version sold at your pet store; that one is intended for the birds!Meghan Telpner is a nutritionist and author.

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Tip #1: Get advice from a dietitian.

There is no cure for celiac disease (CD), but there is an effective treatment: strict adherence to a gluten-free (GF) diet. Everyone with CD should see a registered dietitian (RD) with expertise in the gluten-free lifestyle to help them successfully navigate this style of eating, says Shelley Case, an RD and member of the Canadian Celiac Associations Professional Advisory Council. Ideally, its best to see an RD as soon as possible after diagnosis to get you started, again at six months to check in on your diet, and then at a year to make sure youve mastered your GF plan. Here are 14 healthy foods straight from a dietitian’s fridge.

Tip#2: Take the time to read labels carefully.

Gluten containing ingredients are in so many foods, from processed meats to soups and salad dressings, says Case. Its easy for people to get tripped up. She recommends reading the labels on all foods you buy even if you dont think it will contain gluten.Thankfully in Canada, as long as you know where to look, you can find out if there is even a trace amount of gluten in any packaged food. Food labelling regulations demand that the top 11 priority allergens, including gluten sources, be listed. When youre scanning a box, bag, carton or can for gluten, check the Warnings section for the phrases Contains or May contain as well as the ingredients list.

Tip #3: Ask your server lots of questions.

Having CD doesnt mean you cant eat out, but you do have to be very careful. More and more restaurants are offering GF menu items, but theyre not always safe for someone with CD, due to potential cross-contamination in the kitchen or dishes containing hidden traces of gluten. Make sure to tell your server that you have CD and then ask some specific questions about your order, such as:

• How do you thicken sauces and dressings?
• Will you use spices or prepared seasonings made from wheat in my meal?
• Are deep-fried foods cooked in oil that has been used to fry other menu items that are traditionally breaded or battered?

Tip #4: Make a celiac safe zone in your kitchen.

Unless youre living in an exclusively GF household, you do need to have your own area and keep things separate in the kitchen, says Dr. Zelin. To avoid cross-contamination youll need your own cutting board, colanders and toaster that are used exclusively for GF foods. In some homes it works well to keep all of the GF kitchen tools in one cupboard.Think being gluten-free means denying yourself all delicacies? We’ve got 8 dessert recipes to satisfy your sweet tooth.

Tip #5: Embrace your diagnosis.

Even if youve adjusted your diet slightly, eliminating most but maybe not all gluten, and are feeling well, youre not doing enough. Its critical to switch to a strict GF diet, says Dr. Zelin. If you dont have any symptoms, but are still eating some gluten, you could still be setting off an autoimmune cascade within your body that could be doing some hidden damage, she says. Your bodys autoimmune response could result in a malabsorption of nutrients, putting you at risk of anemia and other conditions. You could also be putting yourself at higher risk of other autoimmune diseases, like thyroid disease, she says.

Tip #6: Monitor your bone health.

CD is widely recognized as a common cause of osteoporosis. As the disease progresses (if left unmanaged by a strict GF diet), the bodys ability to absorb nutrients, especially calcium and vitamin D, which are key for bone health, is reduced. In one Canadian survey of people with CD, 27 percent of respondents had been diagnosed with significant bone loss.

Tip #7: Read up on celiac disease.

Cases highly respected and bestselling tome on the topic, Gluten Free The Definitive Resource Guide, will answer all of your questions including ones you havent thought to ask.

Tip #8: Find out for sure if you have celiac disease before you go gluten-free.

The first step in diagnosis is a blood test that screens for the IgA-tissue transglutaminase antibody, but patients must be on a regular diet, consuming gluten, for accurate results. The second step, for a definitive diagnosis, is an intestinal biopsy. If you go GF before youre tested, there could be a false negative result. Its so important to get a diagnosis, says Dr. Zelin. Without it you cant properly treat your disease. And there are advantages like a tax break on the GF diet, which can be very expensive, but thats only with a diagnosis, she says.Next, find out whether or not a gluten-free diet can improve your sex life.

The post What You Need to Know About Your Celiac Disease Diagnosis appeared first on Best Health.

It’s not a celeb-endorsed weight-loss plan, trendy eating style or fancy menu item.

For people with celiac disease (CD), eating gluten-free (GF) is so much more its treatment for their disease.With this condition, the absorptive surface of the small intestine is damaged by ingesting gluten. (Gluten is a general name for a group of proteins in grains like wheat, rye and barley.) This damage can lead to a variety of symptoms, such as the inability of the body to absorb the nutrients it needs, including vitamins and minerals, which are necessary for good health.The disease affects men and women (though its speculated that rates might be higher in women, as with most autoimmune diseases), and theres no average age of diagnosis (when the disease tends to appear). These 15 serious diseases strike women more than men.Traditionally, CD was thought of as a childrens disease, but experts now know that it can appear at any age, at any time, for people who are genetically predisposed. It can strike at any time and be triggered by almost anything, says Dr. Jenni Zelin, a family doctor with a special interest in CD in Charlottetown, P.E.I.Its the great clinical chameleon because it can mimic other diseases and conditions with a variety of symptoms and signs, says Dr. Zelin. Classic symptoms include chronic diarrhea and weight loss, but many sufferers also experience atypical symptoms that range from osteoporosis to neurological problems, to infertility. This makes CD very difficult to diagnose.And, unfortunately, its likely that a lot of Canadians with CD are undiagnosed or misdiagnosed as a result.

What you need to know about celiac disease:

1. It can strike at any time, even in adulthood, and be triggered by almost anything.
2. Left unmanaged, the body’s ability to absorb nutrients, especially calcium and vitamin D, is reduced.
3. If you are symptom-free, but are still eating some gluten, you could be setting off an autoimmune cascade that is damaging your body.

Diagnosed with celiac disease? Here are 8 expert-approved tips for conquering a gluten-free diet.

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If you’ve been feeling like your sex drive is lacking, gluten could be to blame

We know that people with untreated celiac disease suffer from a variety of serious symptoms from digestive problems, depression and fatigue to serious reproductive issues such as infertility and miscarriage. However, recent research has revealed that there’s also a link between gluten intolerance, sex drive and overall sexual satisfaction.According to a study conducted by the Department of Gastroenterology at Federico II University in Naples, Italy, there’s a direct correlation between untreated celiac disease and a lowered sex drive. The study found that adults with untreated celiac disease had a much lower frequency of intercourse and reported less satisfaction with their sex lives. However, after following a gluten-free diet, participants experienced an increase in their libido.So just exactly how much sex is normal?

What a life-long gluten-free diet could mean for you

In a separate study which looked at individuals who had been diagnosed with celiac disease as children, researchers from Federico II University found yet another link between the autoimmune disease and sexuality. The researchers surveyed 195 adults who had either followed a gluten-free diet since their diagnosis in childhood, followed a gluten-free diet only initially after diagnosis or had never followed a gluten-free diet.Participants in the ‘never gluten-free’ group had decreased sexual activity and also reported less interest in sex 18 percent said they had low interest in sex, compared with 13 percent of the gluten-free diet group.

The first factor: Digestive problems

Alice Bast is the founder and president of the National Foundation for Celiac Awareness (NFCA). As she explains, we all want to feel sexy and satisfied, however this can be challenging when you’re dealing with untreated celiac disease. “Some of the symptoms of celiac disease include gas, bloating, depression and fatigue. When you have these kinds of digestive issues, it lowers your libido because you’re not feeling good about yourself and instead, feel self-conscious,” says Bast. Therefore, it makes sense that you wouldn’t want to be intimate with your partner. As Bast says, “celiac disease can make your mojo a no-go.”Try this insanely delicious gluten-free pasta recipe with asparagus, pancetta and hazelnuts.

The effect of gluten on hormones

However, the connection between celiac disease and sex drive isn’t strictly mental. When left undiagnosed and untreated, celiac disease can have hormonal repercussions. As a serious autoimmune disorder, celiac disease causes malabsorption, which leads to nutritional deficiencies. “These nutritional deficiencies lead to hormonal abnormalities which affect sexual desire and performance,” says Bast.

So should you try a gluten-free diet?

The good news is that with proper diagnosis and treatment through a gluten-free diet, it’s possible to restart your health and sex life. If you suspect you might be suffering from undiagnosed celiac disease, Bast suggests referencing a symptoms checklist (Find one on the NFCA’s website, CeliacCentral.org) and scheduling an appointment with your doctor to get properly tested. If you are diagnosed with celiac disease, a gluten-free diet can help especially with digestive issues.While some people go gluten-free for reasons other than celiac disease, Bast cautions against self-diagnosis and says it’s important to always consult with your doctor, since there could be an underlying issue. Although researchers have shown a link between celiac disease and your sex life, it’s not the be-all-end-all cause of all sexual dysfunction. Sexual dysfunction may be a symptom of other medical issues; therefore it’s important that you speak with your doctor first before making any dietary changes.Read more: Here’s the truth about going gluten-free.

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Are these nutrition trends really worth the hype?

Theres a lot of hype around eating healthy. And why not? We all want to nourish our bodies in the best way possible. The problem is sorting out whats truly useful from whats simply hopeful. A lot of diets pop up and become trendy because there is a kernel of truth in them, says Christy Brissette, a registered dietitian and president of 80 Twenty Nutrition in Toronto. But that doesnt mean theyll work for everyone or do exactly what you want them to. Just remember, there are no simple answers when it comes to nutrition, she says. With that in mind, weve deconstructed six of the hottest 2018 nutrition trends and whether you should consider it or not.Achieve your #bodygoals with these healthy eating tips.

2018 nutrition trends: Weight loss juicing craze

Its hard not to jump on the juicing bandwagon, what with celebrities like Olivia Wilde and Jessica Alba endorsing it and juice bars popping up in major urban centres. After all, what could be wrong with drinking your daily dose of antioxidant-loaded fruits and veggies to shed a few pounds? If you drink only juice and eat nothing else, you may lose weight in the short term, but youll gain it back because you cant sustain that kind of low-calorie eating, explains Brissette. Also, juicing removes fibre, so youre drinking straight sugar, she says.

Whats the verdict?

Hype: Use juicing to supplement a healthy diet with a blast of phytonutrients occasionally, but stick withprotein-rich smoothies if you want a balanced liquid meal replacement. (Try this bee pollen smoothie for a quick protein boost.)

2018 nutrition trends: Boost immunity with probiotics

If the allure of ingesting bacteria for better health doesnt have you salivating yet, it should. Probiotics have been proven to help boost your bodys immune response. Theres a large body of research that suggests they help reduce inflammation in the digestive tract and boost the immune system, says Brissette. The hitch, explains Amanda Li, a registered dietitian in Toronto, is that only certain probiotic strains help with immunity, so you cant be guaranteed that youre getting enough in your yogurt or kefir.How to get the most out of yourprobiotics.

Whats the verdict?

Helpful: Download the free Probiotic Guide Canada app.The app organizes brand-name products by specific probiotic strain and the health condition it treats from antibiotic-related diarrhea to colitis based on scientific evidence.

2018 nutrition trends: Beat bloating by going gluten-free

While one in 133 Canadians is affected by celiac disease, gluten sensitivity is not as common as people think, says Li. While going gluten-free is all the rage, Brissette says that some studies show that a placebo effect may be at work. Oftentimes my clients think gluten is causing bloating, but it could be the gassy vegetables theyre eating, like cabbage and kale, she explains. Eating less gaseous veggies and smaller portion sizes often helps. Were also guilty of overeating carbs, which explains why going gluten-free is often associated with less bloating.Learn all things gluten-free from these gal pals: @glutenfreedomincand @goinggrainless.

Whats the verdict?

Hype: A well-planned gluten-free diet can be healthy as long as it contains primarily nutrient-dense foods, such as vegetables, legumes, beans, high-quality proteins, nuts and seeds, instead of refined and processed gluten-free foods, says Li. That being said, the key is to eat a balanced whole food diet that works with your system and, for most people, that can certainly include whole grains.

These 3 gluten-free pasta recipes are a must-try:

• Penne Pasta with Mussels & Beans
• Tofu & Eggplant Satay
• Asparagus and Pancetta Pasta with Hazelnuts

2018 nutrition trends: Cut back on sugar to lighten your mood

Weve all eaten to boost our mood (read: ice cream on bad days). But theres powerful evidence behind the push for the opposite: One study found that a diet high in sugar and refined carbohydrates (high-glycemic foods) could be a risk factor for depression in post-menopausal women. Eating more high-glycemic foods is linked with increased depressive symptoms, fatigue and mood fluctuations, says Brissette. High-glycemic foods those high in sugar are starchy and low in fibre and cause fast, mood-destabilizing releases of blood sugar.This is whycutting back on sugar is beneficial for your health.

Whats the verdict?

Helpful: Reaching for low-glycemic foods, including most fruits and vegetables and whole grains, can help you lose weight and promote mental well-being. If you have a sweet tooth, try to balance that with a protein and a healthy fat, like fruit with a handful of nuts or seeds, she adds.

2018 nutrition trends: Improve skin with a detox

Theres still no definitive answer to the hype that chocolate (and other sugars), dairy and carbs cause acne. Our diets role in our skin health is finally being seriously examined by clinical research and there appears to be a link between high-glycemic foods and acne, but its still too early to tell. It wouldnt hurt to cut back on processed, sugary foods, says Brissette. But theres no proof for cutting all sugars, including carbs, from your diet to help your skin. In fact, the reverse is true: A lot of high-protein, high-fat diets are linked to acne.If youre going to start a detox, heres what you should know before you begin.

Whats the verdict?

Jury is out: If you want to eat for healthier skin, aim for lots of fruits and vegetables, along with healthy fats and proteins, and drink lots of water, says Brissette. And dont deny yourself the odd sugar craving because youre worried it will cause a breakout.

2018 nutrition trends: Eat full-fat dairy to prevent cancer

This trend is so new, you may not have heard about it yet, but bring on the butter (in moderation, of course)! Full-fat dairy products, including whole milk, cheese and yogurt, are linked to a host of health improvements, from preventing obesity to mitigating type 2 diabetes to preventing cancer-causing cell formation. It all comes down to a type of naturally occurring fatty acid in milk called conjugated linoleic acid (CLA), says Brissette. This powerhouse has been shown to suppress cancer cell growth at relatively low doses in various studies.Its simple, change up your diet to lower your risk of cancer.

Whats the verdict?

Helpful: You dont want to overdo it on saturated fats, says Brissette, in part because experts dont yet know how much CLA we need for positive health benefits. But she recommends enjoying whole milk in your coffee or opting for real versions of foods.

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Two girlfriends chatting about health and wellness

Podcasts are all the rage almost as trendy as gluten-free macarons. I joke, of course, but health podcasts are a great way to zone out while youre on the elliptical. You can learn about first-hand experiences with health concerns, listen to advice from experts and so much more. So when Rachael Hunt, 29, of the blog GlutenFreedom, asked me to listen to Vibe Tribe Wellness Podcast, which she started with her friend Becka Crowe, 26, of Going Grainless, I immediately downloaded a few episodes for my train commute. I follow them both on Instagram. Each one they interview a health/wellness expert about their healthy lifestyle, so you can get the inside story on how you can be healthier and make better choices.So, what is their #BHmoment? How about over 10K in downloads within three months of starting their podcast. Hunt, a digital marketer by day, and Crowe, a business development manager, share how they broke into the world of health podcasts.

The big step into podcasting

With both of us having such a big focus on food, in particular our gluten-free and grain-free lifestyles, for so long, we were transitioning our individual brands to a more wellness focus, says Hunt. It was important for us to create a platform to inspire others to live their best life, discussing topics like mindfulness, meditation, clean eating, fitness, etc. and bring on amazing guests from all over the world.

How they did it

The concept came to us after several conversations about our shifting passions and desire to reach people in more ways than just through food, says Hunt. Podcasts were a major source of inspiration and motivation for us, so one day we decided to create our own.We were able to leverage our project through our individual platforms, which also helped us source some of the amazing guests weve had on today, say Crowe. With weekly promotional plans and the help of loyal listeners, weve met our goals quickly.

What they would do differently

We are learning all the time sound quality, question style, even how we interview, says Hunt. We have had a few technical difficulties, so we are working on ironing out those kinks so we can continue to make this most enjoyable for our listeners.

Thinking of starting your own podcast? Their advice:

The best piece of advice we can give and have received is to just start, says Hunt. If you are truly and authentically passionate about something, what have got to lose. There is no foolproof plan for success, except hard work, trial and error that gives you the chance to get better and closer to succeeding.

As for going gluten-free

Eat real food, be genuine, do what you love and surround yourself with people who make you feel awesome.

Want to see more of these gluten-free gal pals?

Follow Vibe Tribe Wellness on Instagram: @thisisvibetribe, @glutenfreedominc (Hunt) and @goinggrainless (Crowe). The Vibe Tribe Wellness podcast is available for free on both iTunes & GooglePlay. A new episode launches every Tuesday.

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Suprising sources of gluten

Those who have recently been diagnosed with celiac disease or gluten sensitivity know the importance of reading labels. Some foods that appear to be left without a trace of gluten are in fact filled with this common allergen. Next time you’re at the grocery store, make sure to read product labels carefully and stay alert when it comes to munching on seemingly harmless foods.

To help consumers better identify gluten-free products, Health Canada approved a regulation that came into effect in August 2012, stating that all packaged products need to be visibly identified with any allergens. The regulation calls for “clearer language and the declaration of otherwise ‘hidden’ allergens, gluten sources and sulphites” to help consumers better identify what’s hiding in those sometimes hard to read labels.

We checked with registered dietitian, Andrea D’Ambrosio, to get the skinny on some favourite foods that are commonly mistaken as gluten-free.

Soy sauce

Sushi itself is generally considered to be gluten-free except for rolls filled with imitation crab or tempura. But did you know that what you dip your sushi in might be even more of a concern? Soy sauce, although a high-sodium liquid, is filled with wheat or barley (sometimes both) so it’s important to look for options that are free of those ingredients and are exclusively soy-based.

Chocolate

Oh no! Chocolate too? For us chocolate-cravers, a piece (or two) of dark, white, or milk chocolate is a go-to snack staple. However, it’s important to be extra diligent and really do your research here. While some chocolate bars and nuggets are gluten-free, the majority contain wheat flour. If you want to curb that chocolate craving, read labels first.

Alcohol

Not all alcohol contains gluten and many organizations have created gluten-free alternatives. “Many beers contain barley and some pre-made beverage mixes (like Bloody Mary or Caesar) often contain barley malt flavoring or hydrolyzed wheat protein,” explains D’Ambrosio. Any alcoholic mix or a drink that has been blended with other alcohol is a clear indicator that it’s not gluten-free. Reports that the alcohol distillation process “cancels out” gluten protein have been proven untrue, which is why many celiac sufferers are unable to tolerate grain-based alcohol such as vodka. Play it safe and opt for a potato-based brand instead.

Deli meats

“Modified food starch and cereal fillers are common ingredients found in freshly sliced and pre-packaged deli meats,” explains D’Ambrosio.

Tip: Buy pre-packaged deli meats that are clearly labeled gluten-free or go to your deli counter in the morning when equipment is clean to avoid possible cross-contamination from other deli products containing gluten.

Soup

Soups are a hearty and filling option for the cold winter months. Unless you are making soup yourself, beware of pre-made store-bought soups as they often contain wheat flour or wheat gluten. With seasonal vegetables readily available, it’s best to make your own soup as it can be stored for up to 4-5 days in the refrigerator to enjoy again and again.

Salad dressing

Many times salad dressings contain wheat flour; a thickening agent used to produce a creamier taste. If you are unsure if a dressing is gluten-free it is always best to make your own. Simple alternatives like avocado oil, freshly squeezed lemons, and apple cider vinegar are excellent, healthy options to dress your favourite salad.

Is wheat-free the same as gluten-free?

Don’t be fooled. Wheat-free doesn’t necessarily mean gluten-free. Wheat-free means the product is free from wheat but may still contain barley or rye. Both barley and rye contain gluten, so while it may be safe for someone with a wheat allergy to consume “wheat-free” products, it would not be safe for someone with a gluten sensitivity or celiac disease.

“Maintaining a gluten-free lifestyle is one of the most challenging diets to follow because you really have to question everything you put in your mouth,” notes D’Ambrosio. She stresses the importance of being extra vigilant with products that may come into cross-contamination, and above all else, if you are unsure if something is 100% gluten-free, refrain from eating it. For a celiac, consuming a tiny morsel of bread can have the same repercussions as eating an entire pizza.

Related:
Do you need to go gluten-free?
Coping with celiac disease
5 reasons your stomach hurts

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Celiac Disease

For those with this condition, ingesting even the smallest amount of gluten sets off an autoimmune reaction in the small intestine. Over time, this damages the intestinal lining, inhibiting the absorption of nutrients including carbohydrates, fat, protein, vitamins and minerals, and can lead to serious health problems, including osteoporosis, infertility and even neurological conditions. But don’t self-diagnose, advises the CCA; this condition needs to be confirmed through testing for specific levels of certain autoantibodies (proteins that react against the body’s own cells or tissues) in the blood. A positive blood test is then confirmed by intestinal biopsy.

Gluten Sensitivity

Also known as gluten intolerance, and often mistaken for a food allergy, this condition is less severe than celiac disease. For those who have it, regular consumption of gluten can cause symptoms such as abdominal pain, fatigue, headaches and tingling in the extremities. This happens because the gut can’t properly break down and digest gluten. Many of my clients who have removed gluten from their diet due to a suspected sensitivity have reported loss of excess weight, increased energy and improvement in skin problems such as acne and eczema.While I’m not a medical doctor, once a diagnosis of celiac disease or gluten sensitivity is made, holistic nutritionists such as myself are trained to assist clients with building a healthy meal plan to ensure adequate fibre and nutrient intake so they can avoid a gluten-free diet that relies on junk food.The main sources of gluten, says the CCA, is any food with protein from wheat, barley or rye. Avoiding them may seem overwhelming, given that the majority of baked goods and pastas contain gluten, and even foods such as seasonings, soup mixes and gravy may contain gluten. But many stores now carry a variety of grains and products that can be used instead, such as quinoa flour, buckwheat, almond meal, ground millet and brown rice flour. (You can find a list of foods to avoid, and foods to eat, at celiac.ca.)Choose whole foods that are not stripped of fibre; chia seeds, quinoa and millet are excellent options. Remember, just because something is labelled gluten-free doesn’t mean it’s healthy. Many products that are gluten-free are made with refined flours, such as white rice flour, and have little nutrition.And eat simply; I advocate choosing naturally gluten-free foods, as opposed to those with a long list of ingredients.*Try Joy’s recipe for Gluten-Free Banana Bread.Joy McCarthy is owner of Joyous Health (joyoushealth.ca). She’s a writer and speaker, and a holistic nutrition and lifestyle expert on Global TV’s The Morning Show. She’s a spokesperson for the Canadian Health Food Association.This article was originally titled “Do you need to go gluten-free?” in the November 2012 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!

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More on celiac disease

‘ It’s estimated that about one in 100 Canadians have the disease.’ CD may be the underlying cause in a number of conditions, including osteoporosis, irritable bowel syndrome, intestinal lymphoma, skin disorders, depression, thyroid disorders, short stature, type 1 diabetes, numbness and tingling, lupus and an arthritis-related condition called Sjgren’s syndrome.

A proper diagnosis key

People shouldn’t self-diagnose and go gluten free without having a blood test and intestinal biopsy (the tests that are required to determine celiac disease). The only treatment for CD is a gluten-free diet, but it can be challenging and expensive to maintain. One way to help defray the costs is the Canada Revenue Agency tax deduction available to those with a medically certified case of CD’another reason why it’s important to be officially diagnosed.This article was originally titled “‘How I cope with celiac disease'” in the March/April 2012 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!

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