Issue link: http://viewer.e-digitaledition.com/i/398035
1 4 I N S P I R I N G H E A LT H WHETHER YOU ARE one of the more than 2 million Americans with celiac disease who must avoid gluten, or if you have simply decided to consume less gluten because doing so makes you feel better, it may seem like many of your favorite foods—especially holiday goodies—are off-limits. But by taking the time to read nutrition labels, research gluten-free products, and modify existing recipes, you can enjoy a healthful and delicious gluten-free diet. "If you have been diagnosed with celiac disease or gluten intolerance, getting rid of gluten can be scary," says Heather Krieger, MS, RD, CD, Dietitian at St. Joseph's Hospital. "To continue enjoying food, find the facts and have support through reputable sources. A local support group with people who share your same condition or disease may help ease your frustrations and answer questions you may have about enjoying foods, recipes, and cooking." As you plan your holiday menu, the easiest route to a gluten-free feast is to substitute ingredients in favorite family recipes. For example: ✳ Thicken sauces and gravies with cornstarch instead of flour. ✳ Replace breadcrumbs with almond meal or crushed flax cereal. ✳ Try rice flour, sorghum flour, or chickpea flour instead of wheat flour in baked goods. These aren't all easy swaps, so try baking a sample taste portion first. ✳ Top desserts with meringue (whipped, sweetened egg whites) instead of frosting. ✳ Add crunch to salads with chopped nuts instead of croutons. "Many people forget that fresh fruits and veggies are gluten-free," Krieger adds. "Choose whole meats, fruits, and veggies that are not breaded, marinated, sauced, or have gravy. Consuming whole foods is important for everybody." Life after GLUTEN Gluten-Free Pumpkin Pie This twist on a turkey day classic comes from Heather Krieger, MS, RD, CD, Dietitian at St. Joseph's Hospital, adapted from a recipe by the National Foundation for Celiac Awareness. GLUTEN-FREE GINGER SNAP PIE CRUST Makes one 9-inch crust INGREDIENTS 7 small gluten-free ginger snap cookies 4 Tablespoons butter DIRECTIONS Preheat oven to 350 degrees Fahrenheit. In a food processor, process ginger snap cookies until they are fine crumbs, or crush cookies in a plastic bag with a rolling pin or mallet. Melt butter and allow to cool slightly. Toss cookie crumbs with melted butter until thoroughly combined. Press crumb mixture into the bottom and sides of a 9-inch pie pan. Bake crust for about 10 minutes or until lightly browned. Let crust cool completely. GLUTEN-FREE PUMPKIN PIE FILLING INGREDIENTS 1 can pumpkin pie mix ¾ cup almond milk 2 eggs, slightly beaten DIRECTIONS Preheat oven to 350 degrees Fahrenheit. In a large mixing bowl, whisk pumpkin pie mix, almond milk, and eggs. Pour filling into prepared pie crust. Bake for 35 minutes or until center of the filling is firm. Allow pie to cool completely before serving. SOURCE Jill Brack of Grow Gluten Free, as featured on celiaccentral.org, the website of the National Foundation for Celiac Awareness WITH A LITTLE CARE AND CREATIVITY, YOU CAN MAKE HOLIDAY FOODS THAT ARE FUN, FESTIVE, AND FREE OF GLUTEN. > Considering going gluten-free? Consult your physician before making significant changes to your diet.