Gluten-Free Superfoods

For those with celiac disease, a gluten-free diet is medically necessary to protect the lining of the small intestine from damage due to inflammation. Whenpeoplethinkaboutagluten‐freediet, however, they often first think of whiterice,potatoes, and corn as the best go-to's for carbohydrate alternatives. However, these foods may not be the most nutrient dense. Luckily, there are many naturally gluten-free foods that are high in protein, vitamins and fiber that can make a gluten-free diet much more filling and fueling! For our clients with celiac disease, we recommend stocking your pantry with some of these gluten-free "superfoods" to ensure you're getting the biggest bang for your nutritional buck:

Dried Blueberries

Packed with cancer preventing antioxidants, ¼ cup of dried blueberries provides a whopping 6 grams of fiber, which aids digestion and appetite control! Add dried blueberries to yogurt, cereal, or make your own trail mix withnutsandafewchocolatechips.

Oatmeal

Oats are an excellent source of iron (for red blood cell production), thiamine (for converting carbohydrates into energy), and manganese(forbonedevelopment). Justa 1/3cup serving provides over half a child's iron needs for the day! Try this recipe for Banana Chocolate Oat Bars:

2 cups gluten-free baking mix 2 cup pure, uncontaminated oats1 tablespoon baking powder 3/4 teaspoon salt1sticksunsaltedbutter,roomtemperature,creamedwith¼cpeanutbutter and 1 cupsugar1cup(packed)goldenbrownsugar 2 largeeggs1cupmashedripebananas(about3large) 2teaspoonspurevanillaextract 1 packagesemi-‐sweetmorsels(12oz)

Preheat oven to 350°F. Butter and flour a 15" x 10" x 1" baking sheet. Blend first four ingredients in medium bowl. Beat butter in large bowl until fluffy. Add both sugars and beat until well blended. Add eggs, one at a time, beating well after each addition. Beat in bananas, then vanilla. Stir in flour mixture, then chocolate. Spreadbatterinpreparedpan.Bakeuntiltesterinsertedintocentercomesoutcleanand topisgolden,about45minutes.Coolinpanonrack.Cutinto3" x 2"barsandenjoy!

Canned Pumpkin

This squash is abundant in vitamin A, which helps to maintain vision and skin health, and fiber. Add one cup to your favorite pancake recipe for a yummy treat or try our pumpkin oat muffins.

Flax Seeds

These seeds have become popularfortheirfiber and Omega-3 fatty acid content, which is important for brain growth and development. Sprinkled on yogurt, oatmeal or mixed into pancake batter, just one tablespoon provides three grams of fiber. Since the Omega-3 content is preserved in the seed, coarsely grinding the seeds brings out the benefits. Need an egg in a recipe? Try a flax egg! Mix one tablespoon of ground flaxseed with three tablespoons of water, and add this to any recipethatcallfor one egg!

Soybeans

Soyisoneofthosegreatlydebatedfoodsduetotheir phytoestrogenproperties. The good news: soy is safe. Research demonstrates soy foodsaresafeanddonotaffecthormonelevelsinmenorwomen. Add edamame (young soybeans) to one of our five fast lunch ideas for added plant-based protein.

CannedBeans

Beans are packedwith ironandzinc, which helpthebody’simmunesystemand contribute towoundhealing. For those looking to incorporate more plant-based proteins into their diet, this is a great no-cook option. They canbeaddedtosoups, salads, or even smoothies. Curious about using canned produce? Read our blog on alternatives to fresh produce!

Red Bell Peppers

Red bell peppers are rich in vitamin C, which our bodies need for growth and repair of tissues. As the weather heats up, they are also a great hydrating food as one half cup contains 92% water! Try them in our Roasted Red Pepper dip:

2 clovesgarlic2 7-ozjars Roasted Redpeppers6 oz Plain, GreekYogurt1 1/2 teaspoonscumin1/2 cup choppedtomato1/4 cup chopped green onions 2 cucumbers2 sliced green peppers,sliced2 pkgs mini cut and peeled carrots

Combine garlic, peppers and pepper juice in a food processor and blend until smooth. Blendin Greek yogurt andcumin.Transfertoabowlandaddtomato,andonions.Season withsaltandpepper.Coverandrefrigerateatleast4hours.Servewithcutvegetables.

Milk

Milk samevitaminandmineralcontent as cow's milk.

Quinoa

Quinoa is a protein-rich pseudo-grain that contains all nine essential amino acids. It has a fluffy, slightly nutty texture and makes a fantastic side dish with meat, poultry, or fish or as a pizza crust!

Cod Liver Oil

Brace yourself. I know this may be off the "deep end", but this arctic derived oil gives a lot of bang for your buck. One teaspoon will provide over100% of the RDAfor vitaminD.Mixthisoilintoyogurt,oatmeal,soupsorsauces, but be sure to choose a purified oil to avoid contaminants. Many are available in child friendlyflavors!