If you are diagnosed with celiac disease, you must avoid gluten. Try these gluten-free recipes on National Celiac Disease Awareness Day 2023.
When you are diagnosed with celiac disease, you need to be more careful with your diet. This is a disease that affects the small intestine and prevents the absorption of nutrients in food. The culprit may be due to gluten, a protein found primarily in wheat, rye, and barley. Suffering from celiac disease means you need to include as many gluten-free foods as possible in your diet. Check out these gluten-free recipes on National Celiac Disease Awareness Day, which is celebrated every September 13th.
What is celiac disease?
Celiac disease, also known as gluten-sensitive enteropathy, is an autoimmune disease that affects the gastrointestinal tract, explains Haripriya. N, Registered Dietitian, Cloud Nine Hospital Group, Chennai. This condition is caused by dietary gluten, which causes chronic inflammation of the small intestinal mucosa. If you have celiac disease, if you’re not careful about what you eat, nutrients such as fat, vitamin B12, folic acid, iron, calcium, and other micronutrients will be malabsorbed.
Gluten-free recipes for celiac disease
A gluten-free diet is the only treatment for people with celiac disease, experts say. This means you should avoid wheat, rye, and barley-based ready-to-eat cereals, malt beverages, and products containing gluten. If you’re wondering what to make for someone with celiac disease, here are some easy recipes.
1. Easy Lazy Breakfast A jar of oats soaked overnight
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• Rolled Oats – 35 grams
• Almond milk or pasteurized milk or yogurt (unflavored) – 100 ml
• Toppings – chopped almonds, pumpkin, sunflower seeds – 1 tbsp.
• Cinnamon powder – 2 pinches
• Sweeten with date powder or raisins – 1 teaspoon or 5 grams
Method
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• Soak the rolled oats in water overnight, but keep them in the refrigerator to avoid microbial growth.
• The next morning, add milk or yogurt to the soaked oats and mix well.
• Add all toppings listed in the ingredient list, add a pinch of cinnamon and stir well.
• Add raisins or date powder for sweetness.
2. Gluten-free mixed vegetable egg wrap
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For chapati:
• Gluten-free atta (oat, soy flour, or millet flour) – 1 cup
• Chickpea flour – 1/2 cup
• Salt as needed
Stuffing –
• Boiled eggs – 2 eggs
• Capsicum – 1/2 cup (chopped)
• Carrot – 1 (chopped)
• Onion – 1 (chopped)
• Black pepper powder – 1 tbsp.
• Coriander – as desired.
• Crushed methi leaves – 1 tsp.
Method
• Make the dough with gluten-free atta and chickpea flour (homemade flour) and then make chapattis.
• For the stuffing, take a kadai, add a teaspoon of refined oil and fry the onions and all the vegetables. Boil until soft.
• Add black pepper powder and salt as needed.
• Grate the boiled eggs and stir them into the masala mixture.
• Garnish with coriander and crushed methi leaves.
• Spread the filling on the chapati and wrap it.
3. Broccoli fritters
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• Broccoli florets – 5-6 (chopped)
• Garlic – 3-4 cloves (chopped)
• Sprouted red rice or rice flour – 1/3 cup
• Tapioca flour – 1/3 cup
• Cheese – 1/2 cup (grated)
• Salt as needed
• Hang curd with coriander – 1 cup
Method
• Grease a baking sheet and preheat the oven to 400 degrees Fahrenheit.
• Add oil to a frying pan and fry the minced garlic for about 1 minute.
• Add chopped broccoli and sauté for 5 minutes, then set aside to cool.
• Add sprouted rice flour, tapioca flour, grated cheese, and salt to a bowl and stir well to make a thick paste.
• Add broccoli mixture to it and marinate for 15-20 minutes.
• Shape into round patties and add to baking sheet. Bake for 25-30 minutes or until crisp and golden brown.
• Remove, let cool and serve with hung curd.
4. Gluten-free malt protein powder drink
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• Chickpeas – 1 cup
• Sunflower seeds – 1/2 cup
• Pumpkin seeds – 1/2 cup
• Watermelon seeds – 1/2 cup
• Date powder – 1 cup
Advance preparation
• Germinate chickpeas, sunflower seeds, pumpkin and watermelon seeds.
・Dehydrate and dry roast to make a fine powder.
How to make a drink
• Add 2 tablespoons of the prepared powder and mix with hot or cold water or milk and then add 1 teaspoon of date powder.
5. Frozen desserts filled with nuts
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• Low-fat yogurt (unflavored) – 1 cup
• Peanut butter (unsweetened) – 1 tablespoon
• Roasted almonds – 1 tbsp.
• Mixed seeds – 1 tbsp (unsalted)
• Sea salt – as needed
• Melted dark chocolate syrup – 1 tbsp.
Method
• Add yogurt to the baking sheet and coat well.
• Add roasted almonds, mixed seeds and garnish with peanut butter on top.
• Freeze for 6-7 hours and remove from refrigerator.
• Add dark chocolate syrup and refreeze.
• When ready, slice and enjoy a healthy dessert.
