Evolve With Mary: January 2014

Jan

2014

Hi Friends,

Today is all about:

The Advantages & Disadvantages of a Gluten Free Diet

Gluten Free

Chicken Noodle Soup

Chocolate-Caramel Brownies

Lets dive right in...

Advantages of a Gluten Free Diet

People with Celiac Disease can not process natural Gluten found in foods
Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats
Eliminating gluten and maintaining a gluten free diet can help reduce your risk of heart disease, certain types of cancers, diabetes, help body ward off viruses and germs
Many gluten-free foods are full of antioxidants and essential vitamins and minerals
On a gluten-free Diet you will usually consume more fruit and vegetables, because there are several foods sources that are not starchy and almost completely gluten free
Many processed foods have a lot of gluten, which is essentially unhealthy for you
By eating only gluten-free products you will also be eliminating unhealthy oils from your diet, like unhealthy carbohydrates found in bread products like doughnuts and pastries
A gluten-free diet can be healthy, just be cautious
Most foods that are Gluten Free can help promote healthy weight loss, just makes sure to pay attention to the labels and be aware of unhealthy replacements

Disadvantages of a Gluten Free Diet

For people with Celiac Disease, a gluten-free diet is essential, but for others "unless people are very careful a gluten free diet can lack vitamins, minerals, and fiber" says Peter HR Green MD, Director of the Celiac Disease Center at Columbia University

My Opinion

Every little step in the correct direction counts. I do not have Celiac Disease but that doesn't stop me from creating delicious Gluten Free Meals and devouring them with a huge smile on my face.

I've been trying to be gluten free once or twice a week, to switch up the diet, and keep the belly happy. So far, so good.

As long as you don't go overboard, a gluten free diet can beneficial to almost everybody.

Now lets get to the good stuff

FOOD

Quick Chicken Noodle Soup

Its not too cold on the West Coast, but other parts of the country are knee deep in snow. This soup is easy to make, healthy, delicious, and gluten free.

*Tip heat broth mixture in microwave to jump start the cooking. While broth mixture heats, sauté the aromatic Ingredients in your soup pot to get this dis underway.

1 Cups water

**1 (32oz) carton of fat free low-sodium chicken broth

1 tablespoon olive oil

1/2 cup chopped onion

1/2 cup chopped celery

1 medium carrot chopped

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

6oz gluten free fusilli (short twisted spaghetti)

**2-1/2 cups cooked shredded skinless, boneless rotisserie chicken breast

2 tablespoons chopped flat leaf fresh parsley

Combine 2 cups water and chicken broth in microwave safe dish and microwave on high for 5 minutes

While broth mixture heats, heat a large sauce pan over medium-high heat

Add oil to pan, swirl to coat

Add onion, celery, carrot, salt and pepper, saute for 3 minutes or until almost tender

Add hot broth mixture and pasta

Bring to boil and cook for 7 minutes or until pasta is almost al dente

Stir in Chicken, cook 1 minute until thoroughly heated

Stir in Parsley

Makes 6 Servings - Serving size about 1 cup

231 Calories, 4.9g fat, 0.9g sat fat, 2.4g mono, 0.7g poly, 21.7g protein, 23.6g carbs, 1.7g fiber, 50mg chol, 1.4mg iron, 586mg sodium, 31mg Calc

**Check to make sure these products are 100% Gluten-Free

Easy Chocolate-Caramel Brownies

I love brownies and I'm constantly searching for ways to make these savory treats healthier...JACKPOT!!!

2 tablespoons fat-free milk

27 small soft caramel candies (about 8oz)

1/2 cup fat-free sweetened condensed milk (not evaporated fat-free milk)

1 (15oz) package gluten free devil's food cake mix

7 tablespoons butter, melted

1 large egg while lightly beaten

Cooking spray

1 teaspoon gluten-free all-purpose flour

**1/2 cup chocolate baking chips

Preheat over to 350 degrees

Combine fat-free milk with candies in a bowl and microwave at HIGH 1-1/2 to 2 minutes or until caramels melt and mixture is smooth, stirring with a whisk after every minute... Set aside

Combine sweetened condensed milk, cake mix, butter, and egg white in a bowl; stir well (batter will be very stiff)

Coat bottom only of a 13x9-inch metal baking pan with cooking spray

Dust lightly with floured hands; pat evenly (layer will be thin)

Bake at 350 degrees for 10 minutes

Remove from oven and sprinkle with chocolate chips

Drizzle caramel mixture over chips; carefully drop remaining batter by spoonfuls over caramel mixture

Bake for 350 degrees for 25 minutes or until done

Cool completely in pan on a wire rack

Makes 36 brownies

Serving Size 1 brownie

**Check to make sure these products are 100% Gluten-Free

131 Calories, 3.8g fat, 2.2g sat fat, 1g mono, 0.4g poly, 1.4g protein, 23.5g carbs, 0.2g fiber, 7mg chol, 0mg iron, 41mg Soduim, 23mg Calc

Both recipes found in: The Cooking Light Gluten Free Cookbook

That's it today friends

Enjoy your day

Blessings

Mary

References:

www.webmd.com

www.bistromd.com

National Library of Medicine

Cooking Light Gluten Free Cookbook

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