Gluten-Free?

What is the deal about gluten?  It is fairly common to hear people say they are gluten-free.  So what is the skinny on gluten-free eating?

Celiac disease is a true intolerance to gluten that someone genetically inherits.  If someone with Celiac disease consumes gluten it causes the villi or little hair-like projections that move food through the gut to atrophy.  This atrophy can cause bleeding, malabsorption of nutrients and other health complications.

Only 1 percent of the population has been diagnosed with Celiac Disease.  However, research shows that another 39% of the population may be susceptible to having Celiac or gluten intolerance.  To get an accurate diagnosis one needs a blood test and/or small bowel biopsy to determine if there is atrophy in the gut.

In addition, there is a small amount of research showing that gluten is associated with some forms of inflammation in the body for those with auto-immune diseases such as Diabetes or Multiple Sclerosis.  Other research may be leading towards gluten-free eating with some forms of autism.

A gluten free diet requires instruction by a Registered Dietitian.  Avoiding any kind of wheat product or foods with wheat or wheat components may not be enough.  If you suspect you may have a true gluten sensitivity speak to your doctor about having a blood test before you go on a gluten-free diet to see if there are actual gut atrophy.    You may or may not need to avoid gluten.  Why limit yourself unnecessarily?

Versatile High Protein Lasagna

With the weather being so hot sometimes the thought of being in a hot kitchen is the last thing you want to do after working all day or carting the kids around after school.  One way to circumvent this problem is to make a large amount of food over the weekend and have the rest as leftovers.

Our High Protein Lasagna is a versatile recipe that can be made with meat, chicken or vegetarian.  It tastes even better as leftovers as the flavors of the ingredients get better with time and can be frozen for later if desired.

We substituted eggplant or squash for the noodles so it is perfect for those with gluten intolerance or if you need to watch your carbohydrate intake.

High Protein Lasagna

 Serves:  8

Prep Time:  60-90 minutes

Cook Time: 45 minutes

Ingredients:

1½ pounds of shredded chicken breast

1 medium eggplant, about 2 pounds

1 medium red bell pepper, cored and seeded

1 medium yellow red pepper, cored and seeded

2 medium zucchini

2 medium crookneck yellow squash

2 tablespoons olive oil

3 cups part-skim mozzarella cheese

2 cups part-skim ricotta cheese

4 cups easy tomato sauce (see recipe)

Preparation:

Boil boneless skinless chicken breasts in a stockpot of water with a pinch of salt.  The longer you cook the chicken the more tender it becomes.  Cook on high for approximately 1-1.5 hours.  Rinse under cold water and shred apart with a fork.

Cut ends of eggplant off, and a slice into ¼ inch medallions. Slice squashes into ¼ inch medallions.  Thinly slice peppers.  Sauté or roast all vegetables in olive oil until soft.

Mix together mozzarella and ricotta cheeses in a separate bowl.

In a large glass pan (approximately 9.5 x 13.5), place 3 layers of ingredients.  First, put about 2 cups of sauce on the bottom of the pan.  Then layer one third eggplant, squashes, peppers (vegetables), shredded chicken, and cheese mixture. For the second layer use one cup of sauce, another third of the vegetables, chicken, and cheese mixture.  Top off with remaining chicken, vegetables and cheese mixture.  Bake at 350 degrees for 30-45 minutes.  Let stand 15 minutes before serving.

Variation:  In place of shredded chicken, can use baked chicken, cooked ground meat or poultry, or delete meat for a vegetarian dish. 

Per Serving

Calories                                     315

Protein                             22 grams

Total Carbohydrates     14 grams

Total Fat                          19 grams

Fiber                                3.5 grams

Sodium                              402 mg.