Being diagnosed with celiac disease means having to pay more attention to your diet. This is a disorder that affects your small intestine and prevents it from absorbing nutrients from food. It’s the fault of gluten, a protein found mainly in wheat, rye and barley. Suffering from celiac disease means that you should prioritize gluten-free foods as much as possible in your diet. Let’s take a look at gluten-free recipes on National Celiac Awareness Day, celebrated on September 13 each year.
What is celiac disease?
Celiac disease is an autoimmune disease that affects the gastrointestinal tract, also known as gluten-sensitive enteropathy, says Haripriya. N, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai. This condition is triggered by dietary gluten and causes chronic inflammation of the lining of the small intestine. If you have celiac disease, there will be malabsorption of nutrients like fat, vitamin B12, folate, iron, calcium and other micronutrients if you don’t watch what you eat.
Gluten-free recipes for celiac disease
The gluten-free diet is the only treatment for people with celiac disease, explains the expert. This means you should avoid instant cereals made from wheat, rye and barley, malt drinks and products containing gluten. If you’re wondering, “What can I cook for someone with celiac disease?” », here are some easy recipes!
1. Easy Lazy Breakfast, Pot of Soaked Overnight Oats
• Oatmeal – 35 grams
• Almond milk or pasteurized cow’s milk or yogurt (unflavored) – 100 ml
• Toppings – almonds (chopped), pumpkin, sunflower seeds – 1 tbsp
• Cinnamon powder – 2 pinches
• Date powder or raisins for sweetness – 1 teaspoon or 5 grams
• Soak oatmeal in water overnight, but store it in the refrigerator to prevent microbial growth.
• The next morning, add milk or yogurt to the soaked oatmeal and mix well.
• Add all the toppings indicated in the ingredients list, add a pinch of cinnamon and stir well.
• Add raisins or date powder for more sweetness.
2. Gluten-Free Mixed Egg and Vegetable Wrap
For the chapati:
• Gluten-free atta (oat, soy or millet flour) – 1 cup
• Chickpea flour – ½ cup
• Salt as needed
• Boiled eggs – 2
• Capsicum – ½ cup (chopped)
• Carrot – 1 (chopped)
• Onion – 1 (chopped)
• Black pepper powder – 1 tbsp
• Cilantro – As needed
• Crushed methi leaves – 1 teaspoon
• Make a batter with gluten-free atta and gram flour (homemade powder) and make chapati from it.
• For the stuffing, take a kadai and add a teaspoon of refined oil and fry the onion and all the vegetables. Cook until it becomes tender.
• Add black pepper powder and salt as needed.
• Grate the boiled eggs, add them to the masala mixture and stir.
• Garnish with coriander and crushed methi leaves.
• Spread the filling in the chapati then wrap it.
3. Broccoli Fritters
• Broccoli florets – 5 to 6 (chopped)
• Garlic – 3-4 (chopped)
• Sprouted red rice or any rice flour – 1/3 cup
• Tapioca flour – 1/3 cup
• Cheese – ½ cup (grated)
• Salt as needed
• Curd hung with coriander – 1 cup
• Grease the baking sheet and preheat the oven to 400 degrees F.
• In a pan, add a little oil, brown the chopped garlic for about a minute.
• Add the chopped broccoli and brown for 5 minutes, set aside and let cool.
• In a bowl, add the sprouted rice flour, tapioca flour, grated cheese and salt then mix well to obtain a thick paste.
• Add the broccoli mixture and leave to marinate for 15 to 20 minutes.
• Shape it into round patties and add it to the baking sheet. Bake for 25-30 minutes or until crispy and golden brown.
• Take it out, let it cool and serve it with hung curd.
4. Gluten-Free Malt Protein Powder Drink
• Chickpeas – 1 cup
• Sunflower seeds – ½ cup
• Pumpkin seeds – ½ cup
• Watermelon seeds – ½ cup
• Date powder – 1 cup
• Sprout chickpeas, sunflower seeds, pumpkin seeds and watermelon seeds.
• Dehydrate it and dry roast it then grind it into a fine powder.
Method of preparing the drink
• Add 2 tablespoons of prepared powder and mix it with lukewarm or cold water or milk then add a teaspoon of date powder.
5. Walnut Frozen Dessert
• Low-fat yogurt (unflavored) – 1 cup
• Peanut butter (unsweetened) – 1 tablespoon
• Roasted almonds – 1 tablespoon
• Seed mix – 1 tbsp (unsalted)
• Sea salt – As needed
• Melted dark chocolate syrup – 1 tablespoon
• In a baking tray, add the yogurt and spread it nicely.
• Add the toasted almonds, seed mixture and top with peanut butter.
• Freeze it for 6-7 hours and remove it from the refrigerator.
• Add the dark chocolate syrup and freeze it again.
• Once ready, cut it into slices and enjoy your healthy dessert.