For some, eating gluten-free is a necessity – those with celiac disease cannot consume even the tiniest amounts of gluten as it can cause major damage to the lining of the small intestine and incur serious consequences. For others, eating gluten-free simply makes them feel better. But before we decide to avoid it, let’s discuss the basics of it.
What is gluten? Gluten is a protein composite found in foods processed from wheat, barley and rye. Besides the obvious locations for gluten – breads, cereals and crackers – gluten can also be hidden in many common grocery items like sauces, condiments and soups. Believe it or not, it can also be found in skin care products such as shampoos and lotions.
Deciding to live a gluten-free lifestyle can be a serious decision, and it’s not the right choice for everyone. It’s also important to remember that eating gluten-free doesn’t automatically equate to healthier, we still need to eat our veggies and avoid eating too much sugar or processed food.
If you do decide that eating gluten-free is the right dietary choice for you, New Leaf supports you with:
1. 8 simple tips to make your next shopping trip a success (see below)
2. Gluten Free recipe: Light and Lemony Asparagus Quiche (see below)
3. Two free events at the Pleasanton New Leaf (3550 Bernal Ave, Vintage Hills Shopping Center):
- Wellness Lecture: Understanding Celiac Disease and Gluten Sensitivity with Health Coach Kim Rice, Tuesday, May 6, 6:30 – 8 pm. free. More information at www.newleafpleasanton.eventbrite.com
- Gluten-Free Store Tour - learn where to find gluten-free productswith Health Coach Kim Rice, May 14, 6:30 - 7:30pm, free. More information at www.newleafpleasanton.eventbrite.com
4. 50% off all gluten-free items on May 31 and June 1!
8 Tips for success when choosing a gluten-free lifestyle:
1. Look for the Certified Gluten Free logo. This seal confirms a product is made in a certified gluten-free facility, without the risk of contamination.
2. Swap gluten-containing grains for gluten-free grains. There are many grain options that don’t contain gluten including, millet, corn, rice, teff, quinoa, buckwheat and more. Make it a point to try something new each week.
3. Turn to support groups. At New Leaf we frequently offer cooking classes, store tours and events specifically tailored to those seeking to lead a gluten-free lifestyle.
4. Check out the raw foods section. New Leaf’s raw foods section offers delicious snacks and treats that are naturally gluten-free. Some favorites include coconut macaroons or kale chips. So good, you will never even notice they are healthy too!
5. Choose gluten-free oatmeal. Even though oatmeal is not traditionally a gluten containing grain, it can often become contaminated, making it important to seek out the gluten-free option.
6. Eat more veggies. The good news is, the ENTIRE produce department is gluten-free. Imagine that!
7. Read vitamin labels carefully. Even medicine, supplements and vitamins can include hidden sources of gluten.
8. Stay positive. Look for all the foods where gluten is a non-issue so you are focusing more on what you CAN eat and less on what you can’t.
Light and Lemony Asparagus Quiche
By Nancy K. Weimer, Food Service Director, New Leaf Community Markets
¾ cup red onion, diced
1 Tablespoon butter
1 bunch Asparagus, tough ends removed
½ teaspoon lemon zest
1- 9” pie shell
1 recipe egg custard
1 cup Rumiano Organic Jack, shredded (approx. 8 oz)
Sauté red onion in butter until soft and slightly caramelized. Steam asparagus until crisp tender, cut into bite size pieces. Set aside 8 tips approx. 2” long to garnish the top of the quiche. Spread ½ of cheese in bottom of pie shell. Layer in asparagus pieces and top with remaining cheese. Pour in egg custard and arrange reserved asparagus tips on top in a sunburst. Place in pre-heated 450°F oven. In 15 minutes turn oven down to 350 and continue to bake until firm about ½ hour. Let rest for 15 minutes before serving.
Make it gluten-free! Simply bake without the crust and now it’s a frittata! Just remember to grease your pan for easy removal.
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