Page 10 - ww_v12i3

Basic HTML Version

Wise Nutrition
10
I’ve been diagnosed with Celiac
disease, so I need to transition to
a gluten-free diet. Do you have any
suggestions for me?
Going gluten-free is challenging at first but
becomes easier with time. You must read
labels to strictly avoid wheat, rye and barley –
these contain gluten. This means eliminating
many favorites like pizza, pasta, bread,
beer and anything with a gluten-containing
ingredient. It’s best to choose minimally
processed foods with short ingredient lists.
Place the long list of foods that you can eat
on your fridge: all fruits, all vegetables, fresh
meats, poultry, fish, rice, corn, potatoes,
quinoa and oats (make sure the oats state
“gluten free” – many commercial oats are
“contaminated” with other grains). Stock up
on gluten-free pasta (made from corn, rice or
quinoa), as well as gluten-free crackers, breads
and baking mixes. There are many innovative
and delicious gluten-free products on the
market these days.
Most importantly, ask your doctor to refer
you to a registered dietitian who specializes
in gluten-free eating. He/she can help you
navigate tricky ingredient lists plus the
daunting task of dining out. I highly suggest
the book
Gluten-free Diet: A Comprehensive
Resource Guide
by Shelley Case, R.D. Other
resources include
www.glutenfreediet.ca
,
the American Celiac Disease Alliance at
www.americanceliac.org
and the Celiac
Disease Foundation at
www.celiac.org
.
A:
Q:
Ask Zonya
Zonya Foco, R.D., author,
HAP Weight Wise
SM
facilitator,
TV host and national speaker
Directions
Preheat oven to 350°. Lightly coat a 2-quart
casserole dish with nonstick cooking spray. In a
saucepan, combine milk, sour cream, margarine,
mustard, cheeses, salt and pepper. Stir over
medium-high heat until cheese melts and sauce
forms. In a large bowl, mix macaroni and cheese.
Pour into casserole dish. Combine bread crumbs and
paprika. Sprinkle over macaroni. Cover and bake for
30 minutes. Uncover; bake five minutes longer, until
top is golden.
Makes six one-cup servings.
Nutrition information for one serving:
This creamy, cheesy recipe is much tastier and
healthier than the processed box variety. It’s from
our free resource, Cook eKitchen™ on
hap.org
, where
you can watch Chef Medhi Chellaoui prepare this
dish in minutes.
Calories: 281
Fat: 9 g
Saturated fat: 4 g
Cholesterol: 17 mg
Sodium: 540 mg
Carbohydrate: 35 g
Fiber: 3 g
Protein: 19 g
Find the Cook eKitchen™ link on
hap.org
. Tell your
friends to enjoy Cook eKitchen™, too – it’s free to
anyone.
Ingredients
3
4
cup skim milk
3
4
cup nonfat sour
cream
3 Tbsp trans fat free
margarine, melted
1 tsp Dijon mustard
2 cups shredded
reduced-fat cheddar
cheese
1
2
cup shredded part-
skim mozzarella cheese
1
4
tsp salt
1
4
tsp pepper
4 cups cooked
multigrain elbow
macaroni (2 cups
uncooked)
1
4
cup bread crumbs
1
4
tsp paprika
Macaroni & Cheese