by Anisha Shukla | Jun 18, 2024 | Cooking Tips, Recipes
by Anisha Shukla | Dec 28, 2023 | Articles
What is Gluten?
Gluten is a protein found in wheat, rye, barley, triticale, and oats. In people with celiac disease, eating or drinking anything containing gluten causes different symptoms and damage to the lining of the small bowel. Gluten is not only commonly blamed for gut symptoms experienced by people with irritable bowel syndrome (IBS) but many other issues secondary to gluten diet such as inflammation. However, recent research suggests that the carbohydrate component in wheat, rye, and barley is more likely to be the cause of the problem.
Examples of foods that contain gluten (unless labeled gluten-free):
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cereal and baking products – cornflour, freekeh, spelt, semolina, couscous, wheat bran, barley, oats, breakfast cereals containing wheat, rye, oats or barley, cereals made from corn or rice that also contain malt extract from barley, some icing sugar mixtures, and some baking powders
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pasta and noodles – spaghetti, pasta, lasagne, gnocchi, Hokkien noodles, soba noodles, and two-minute noodles
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bread, cakes and biscuits – all bread (including spelt and sourdough), pizza, cakes, pastry and biscuits prepared with gluten-containing flours
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meat products – any products prepared with breadcrumbs or batter, sausages and other processed meats or smallgoods, marinaded meats thickened soups, meat pies, and frozen meals
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dairy products – malted milk, ice cream cones
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fruits and vegetables – textured vegetable protein (found in some vegetarian products) and fruit-pie filling
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condiments – malt vinegar, some mustards, relishes, pickles, salad dressings, stock, sauces, gravy and yeast extract from barley
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snacks – licorice, some lollies, some chocolates, packet savory snacks, and some flavored potato chips and corn chips, muesli bars
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drinks – coffee substitutes made from cereal, and some milk-drink powders
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alcoholic drinks – beer, stout (such as Guinness), ale, and lager (most beers contain gluten, but many alcoholic drinks are available that are gluten-free
The good news is that many metropolitan cities now offer gluten-free options in stores and restaurants. Check our next month’s issue on how to avoid gluten contamination and a list of gluten-free foods.
Not all types of oats are the same:
The current tests for gluten in food can measure the gluten in wheat, barley, and rye but not oats, as it is a slightly different protein. Oats can contain gluten and also can increase your blood sugars. If you are gluten sensitive, please check with your physician. If you must have oats, Rolled oats are better for diabetics than instant oats as they have a low glycemic index. Again, please check with your medical team on what is their best recommendation for you on oats controversy.
Evidence shows that uncontaminated oats are well tolerated by most people with coeliac disease. However, in some people with celiac disease, oat consumption can trigger a potentially harmful immune response. Please note that the absence of symptoms when consuming oats does not necessarily indicate they are safe – bowel damage can still occur despite the absence of symptoms.
It is recommended that individuals who wish to consume oats as part of their gluten-free diet do so under medical supervision to ensure appropriate review and safety. Gastroenterologists are able to check for gluten sensitivity or celiac disease by doing certain specialized tests.
Source: Better Health, Australia
by Anisha Shukla | Nov 22, 2023 | Recipes
Pumpkin-5 Ways
Fall Recipes
Celebrate pumpkin season! Check out the Pumpkin 5 Ways infographic and recipes:
Get creative with pumpkin and add to smoothies, pancakes, soups, salads, and more. Incorporate some of these into your Thanksgiving meal, gift to friends and family, and watch them gobble it up!
When buying pre-cut or canned pumpkin, make sure to carefully read nutrition labels to ensure you are getting 100% pumpkin with no added ingredients, especially sugar.
Benefits of eating Pumpkin:
- Rich in Vitamin A, which boosts your immune system and helps fight infection,
- RIch in Vitamin C, which increases white blood cell production to help wounds heal
- Low in calories, but high in nutritional value, such as fiber, which can help curb your appetite.
- Full of antioxidants that can protect skin against sun damage, lower the risk of eye disease and cancer,
- Edible seeds add to the versatility of pumpkins and make for a great snack. The seeds are also packed with nutrients which offer many benefits, such as improving bladder and heart health.
Cranberry Pumpkin Muffins :
Enjoy these delicious muffins for breakfast anytime of the year using canned pumpkin and frozen cranberries.
Pumpkin Smoothie
Pumpkin and White Bean Soup:
Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.
Pumpkin Pudding
No cooking required for this tasty pumpkin pudding. Kids can help prepare with supervision.
Perfect Pumpkin Pancakes
Fluffy, pumpkin pancakes will delight your taste buds at breakfast or dinner. Top with sliced banana or applesauce.
Source: USDA Seasonal Resources
by Anisha Shukla | Dec 28, 2022 | Articles
Whether you are on a budget and need to prioritize your organic purchases, or you would simply like to know which type of produce has the highest pesticide residues—and which do not—the following guide from the Environmental Working Group will help. If you cannot afford to buy the following items on the Clean 15 list as fresh produce, can even buy them as frozen organic produce. Or, grow your own fruit and vegetable garden!
12 Most Contaminated – avoid buying these organic products
- Strawberries
- Spinach
- Nectarines
- Apples
- Peaches
- Pears
- Cherries
- Grapes
- Celery
- Tomatoes
- Sweet bell peppers
- Potatoes
12 Least Contaminated – prioritize buying these organic products
- Sweet Corn
- Avocados
- Pineapples
- Cabbage
- Onions
- Sweet peas (frozen)
- Papayas
- Asparagus
- Mangos
- Eggplant
- Honeydew Melon
- Kiwi
Source: Environmental Working Group, www.ewg.org and Food News, www.foodnews.org
by Anisha Shukla | Feb 5, 2022 | Articles
The following is a quick guide to reading the Nutrition Facts label:
Step 1: Start with the Serving Size
- Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.
- Compare your portion size (the amount you actually eat) to the serving size listed on the panel. The Nutrition Facts applies to the serving size, so if the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients than what is listed on the label.
Step 2: Check Out the Total Calories
- Find out how many calories are in a single serving.
Step 3: Let the Percent Daily Values Be a Guide
- Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan. Percent DV are for the entire day, not just one meal or snack. Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
- You may need more or less than 2,000 calories per day. For some nutrients, you may need more or less than 100 percent DV.
- Low is 5 percent or less. Aim low in saturated fat, trans fat, cholesterol, and sodium.
- High is 20 percent or more. Aim high in vitamins, minerals, and fiber.
Step 4: Check Out the Nutrition Terms
- Low calorie: 40 calories or less per serving.
- Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
- Reduced: At least 25 percent less of the specified nutrient or calories than the usual product.
- Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving.
- Excellent source of: Provides at least 20 percent or more of the Daily Value of a particular vitamin or nutrient per serving.
- Calorie free: Less than five calories per serving.
- Fat-free/sugar-free: Less than ½ gram of fat or sugar per serving.
- Low sodium: 140 milligrams or less of sodium per serving.
- High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving.
Step 5: Choose Low in Saturated Fat, Added Sugars and Sodium
- Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.
- Saturated fat and trans fat are linked to an increased risk of heart disease.
- Eating too much added sugar makes it difficult to meet nutrient needs within your calorie requirement.
- High levels of sodium can add up to high blood pressure.
- Remember to aim for low percentage DV of these nutrients.
Step 6: Get Enough Vitamins, Minerals & Fiber
- Eat more fiber, potassium, vitamin D, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
- Choose more fruits and vegetables to get more of these nutrients.
- Remember to aim high for percentage DV of these nutrients.
Step 7: Consider the Additional Nutrients
You know about calories, but it also is important to know about the additional nutrients on the Nutrition Facts label.
- Protein: A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds, and soy products.
- Carbohydrates: There are three types of carbohydrates: sugars, starches, and fiber. Eat whole-grain bread, cereals, rice, and pasta plus fruits and vegetables.
- Sugars: Simple carbohydrates, or sugars, occur naturally in foods such as fruit (fructose) and milk (lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars will be included on the Nutrition Facts label in 2020. The 2015-2020 Dietary Guidelines for Americans recommends consuming no more than 10 percent of daily calories from added sugars.
Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.
This post is from EatRight.org
You can read more about the FDA’s recent changes to the Nutrition Facts label here,
Or, understand each element of the label by using the interactive Nutrition Facts Label.
