08 March 2017

The Gluten Oats Controversy – To Eat or Not to Eat

Celiac Disease – an autoimmune condition that affects nearly 1% of our total population is somewhat unique in the sense that if has an effective treatment in the Gluten Free diet. However, this diet can be difficult to follow and a significant number of celiac do not respond well to the diet due to accidental exposure to gluten. Gluten is traditionally found in wheat, rye, triticale, barley (sometimes oats and sometimes not). Why this confusion?? What this controversy over oats is all about?? What should you do on gluten free diet- eat oats or omit them???

The inclusion of oats in a gluten-free diet has been a controversial issue with one group pointing towards research that suggests that oats contain Avenin - a protein that closely resembles wheat gluten and may cause inflammation in susceptible individuals. Hence, unsuitable on a gluten -free diet.

Whereas the other group points towards research that suggests that none of the peptides that cause reactions in people with gluten intolerance are present in oats. Hence, safe on a Gluten –Free Diet.

Some research shows that most of the celiac can well tolerate oats and the adverse reactions are only due to the cross-contamination of oats with other gluten containing grains like wheat and the conditions in which they are grown, harvested, transported, packed and stored.

In addition to all these controversies on a personal note, my experiences with a  sizeable number of celiac reveal that there are a large number of celiac who do not report of adverse reactions when they consume oats at the same time almost an equal percentage of celiac complain of bloating and other symptoms associated with gluten intolerance.

The controversy over oats has not yet been resolved and what actually triggers the reaction – avenin or gluten cross contamination is not yet clear. A large-scale study is needed to produce valid results. However, unfortunately, no such research has been conducted till date.

Until this controversy is resolved excluding oats appears to be the only risk-free option for those on a gluten-free diet. However, if you wish to try oats you can do so by adhering to the medically approved guidelines for celiac.

People who are merely gluten sensitive may be able to well tolerate oats without any adverse effects. But as the level of gluten intolerance varies you must not consider this as a specific recommendation. Some people may tolerate it well while others may have reactions to even a small amount of it. To determine your level of tolerance, consume only small amounts of oats, in the beginning, to see how your body reacts to it. If no reaction you can slowly increase its quantity.


But before consuming oats remember, unless manufactured in a dedicated facility oats can also be cross-contaminated with gluten. So always buy oats that are manufactured in a dedicated facility and are labelled gluten free.

11 February 2017

IS VINEGAR SAFE TO USE ON A GLUTEN FREE DIET??

Often my celiac clients ask me
if it is safe for them to have vinegar or not??
I have also seen this question posted in multiple forums. So I thought why not write a blog based on my knowledge and experience to help people find an answer to their question.

Vinegar is a controversial food item within the gluten free world. Many experts believe that all vinegar including barley and malt vinegar and other kinds of vinegar made from gluten grains are safe to consume on a gluten-free diet. This is because vinegar is a highly distilled product and the distillation process removes all the gluten fragments.

At the same time, many other experts question the safety of anything that is made using gluten containing ingredients - taking into consideration the fact that the present gluten testing technology doesn’t always pick up any small fragments of the gluten left after the refining process.

Also, many people with gluten and non-gluten sensitivity have reported of adverse reactions when they consume vinegar derived from gluten grains.

So what's the truth?

As per FDA established criteria any food that contains less than 20ppm of gluten as measured using scientifically validated analytical methods can be considered and labeled gluten free. The distilled vinegar obtained from gluten grains qualifies that criteria, hence gluten free.

But people who are reacting to gluten based distilled vinegar are also not imagining their reactions. It is not clear what percentages of people react to this kind of vinegar due to the absence of any studies. But I believe it depends upon the level of your gluten sensitivity. Highly sensitive individuals are more likely to react to the traces of gluten present in the foodstuff. My advice to all the newly diagnosed celiacs is to proceed very carefully until you find for yourself whether you react or not and if possible it’s better if they can avoid it. Why take a risk when other kinds of vinegar are also available.


What risk-free choices are available...?

Any vinegar that is made from gluten free grains is a risk-free choice. Common ones include: 
  • Apple Cider Vinegar
  • Grape Vinegar
  • Corn Vinegar
  • Rice Vinegar
  • Balsamic Vinegar


However, be careful if you are using the distilled variety of the above vinegars as there is always a possibility that can get cross contaminated during the distillation process. So if you are really planning to make a risk-free choice then go for the raw/undistilled vinegar. It is also easily available online and in stores.

Raw vinegars can also be used the same way as distilled vinegars, but they have a very strong smell (at least I don’t like it) and they taste slightly different too. But do not make much difference to the cooked food. However, this can also be managed if you boil the vinegar for some time before adding it to the food. Boiling removes the raw smell and improves the taste quality and they taste and smell no different than the distilled vinegar.


So it is you who has to decide which vinegar you want to use- distilled or raw, made from gluten ingredients or gluten free ingredients.

02 February 2017

POHA


Preparation Time: 10 minutes

Cooking Time: 10-15 minutes minutes minutes

Serves: 1


Tags: Gluten free, Dairy Free, Soy free, Egg Free, Peanut Free


Ingredients


Rice Flakes
½ Cup
Potatoes
1 medium
Tomato
1
Green Chillies
2
Onion
1
Mustard Seeds
¼ tsp
Red Chilli Powder
1/8 tsp
Turmeric Powder
¼ tsp
Curry Leaves
a sprig
Coriander Leaves
2 tbsp
Salt
to taste
Sugar
¼ tsp
Oil
1 tbsp
Lemon
1/2


Method


  • Wash rice flakes in a colander. Mix salt, sugar, turmeric powder and keep aside.
  • Boil, peel and cut potatoes into small pieces.
  • Finely chop onion, tomato, coriander leaves and green chillies.
  • Heat oil in a pan and add mustard seeds. When they splutter add curry leaves and sauté for half a minute.
  • Now add chopped onion and sauté till the onions turn light brown.
  • Add chopped tomatoes, green chillies and cook till tomatoes turn mushy.
  • Now add the potatoes, coriander leaves, and rice flakes. Mix well and cook on a slow fire for 2-3 minutes.
  • Sprinkle lemon juice and serve.

01 February 2017

ALOO BHUJIA


A quick spicy snack made with gram flour and potato as the main ingredient.

Preparation time: 15-20 minutes

Cooking Time:15 minutes

Serves: 3-4


Tags: Gluten free, Dairy Free, Soy free, Egg Free, Peanut Free


INGREDIENTS

Potatoes
2-3 medium
Gram Flour (Besan)
2 cups
Oil
2 tbsp.
Salt
To taste
Red Chilli Powder
2 tbsp.
Turmeric Powder
½ tbsp.
Oil
For frying

METHOD

  • Boil and grate potatoes.
  • To the gram flour add salt, turmeric powder, and red chili powder. Mix well and rub in 2 tablespoons of oil to the gram flour mixture with the help of fingertips.
  • Add grated potatoes to the gram flour mixture and knead into dough.
  • Grease a sev maker (chakli press)with fine hole attachment.
  • Fill the sev maker with enough dough and close.
  • Heat oil in a Kadhai. Hold the sev maker over the kadhai and gently press out the strips (sev) directly into the oil, slowly moving the sev maker in a circular motion.
  • Deep fry on a low flame till golden and crisp. Drain on an absorbent paper.
  • Allow the Aloo bhujia to cool and store in airtight containers.


31 January 2017

GLUTEN-FREE POTATO SAMOSA

Preparation Time: 10 minutes
Cooking Time: 10-15 minutes
Serves: 4
Serving Size: 2 samosas


Tags: Gluten-Free, Dairy-Free, Soy-Free, Egg Free, Peanut Free


INGREDIENTS

  

FOR DOUGH

Gluten Free All Purpose Flour
80 grams
Oil
1 tbsp.
Salt
¼ tsp.
Warm Water
For kneading the dough

FOR FILLING

Potato
150 grams
Onion (Chopped)
1 small
Green Chilli (Finely Chopped)
1-2
Dry Mango Powder
1 tsp
Chat Masala
½  tsp.
Red Chilli Powder
¼ tsp.
Salt
To taste
Black Pepper Powder
½ tsp.
Coriander Leaves
A few
Cumin Seed Powder
½ tsp.
Oil
1 tsp + for frying

METHOD

  • Sift the flour, add salt and rub in oil with fingertips and make a dough using warm water.
  • Boil Peel and mash potatoes.
  • Heat oil in a nonstick pan and add chopped onions. Sauté on a medium heat till onions turn translucent.
  • Add green chili, sauté for a second and then add the mashed potatoes.
  • Add salt and all the dry spices. Mix well and cook on a low flame for 3-4 minutes.
  • Now add chopped coriander leaves, mix well and remove from fire.
  • Allow the mixture to cool.
  • To make samosas, divide the dough into 4 equal parts.
  • Take one part and carefully roll it into a thin chapatti using a little flour for dusting if required.
  • Cut into two halves.
  • Shape each half into a cone and fill with the potato stuffing and close the edges using a little water.
  • Heat oil in a kadhai and deep fry the samosas till golden brown.
  • Serve hot with chutney.


Note: You can make these samosas using any other stuffing as well.
  






28 January 2017

CHICKEN CURRY

An easy and surprisingly quick chicken curry you’ll want to make time and time again.

Preparation Time: 5-10 minutes

Cooking Time: 35-40 minutes

Serves: 3-4

Serving Size: 1 Bowl

Cuisine: North Indian

 Tags: Gluten-Free, Soy-Free, Peanut-Free


Ingredients


Chicken
400g
Onion  
2 medium
Tomato
2 medium
Curd
2 tbsp
Ginger Garlic Paste
½ tsp
Coriander Powder
1 tbsp
Red Chilli Powder
1 tsp
Turmeric Powder
½ tsp
Garam Masala Powder
½ tsp
Salt
to taste
Oil
2 tbsp


Method

  • Grind onions and tomatoes separately to a fine paste and keep aside.
  • Heat oil in a kadhai and add onion paste. Saute till light brown.
  • Now add ginger garlic paste. Sauté for a minute and then add turmeric powder, red chilli powder, salt, pureed tomatoes and curd.
  • Cook till the masala is done and oil separates out.
  • Add the chicken pieces and cook on a low flame for 15-20 minutes. Add sufficient water for the gravy and cook till the chicken is tender and thick gravy is left.
  • Sprinkle garam masala and serve.



25 January 2017

MUTTON KORMA

Preparation Time: 15-20 minutes

Cooking time: 1-1:15 minutes

Serves: 4

Size  of Serving: 1 bowl

Tags: Gluten free, Soy free, Peanut Free


INGREDIENTS


Mutton
500g
Potatoes
2 medium
Onion
2 ½ medium
Ginger
1” piece
Garlic
8-9 cloves
Curd
200g
Red Chilli Powder
1 tsp
Poppy Seeds
½ tsp
Cumin Seeds
½ tsp
Coriander Seeds
1 tbsp
Clove
3
Black Peppercorns
10-12
Kashmiri Mirch
 2
Salt
to taste


METHOD

  • Grind onions and keep aside.
  • Roast coriander seeds, clove, black peppercorns, cumin seeds, kashmiri mirch and poppy seeds.
  • Grind the above roasted spices with ginger and garlic to a fine paste.
  • Heat oil in a pressure cooker and add onion paste. Sauté till golden brown.
  • Now add the masala paste, red chili powder, and salt and cook till oil separates out.
  • Add the mutton pieces and sauté till the mutton is browned and oil separates out.
  • Add curd. Mix well and cook for another 5-10 minutes.
  • Cut potatoes into halves and add them to the above.
  • Now add 1 cup of water, cover and simmer for 30-45 minutes or till the mutton is tender.
  • Serve hot with naan.



NUTRITION INFO. COMING SOON

24 January 2017

MOONG DAL HALWA

Preparation Time: 10 minutes.

Cooking Time: 30-40 minutes

Serves: 4-5

Serving Size: 1

Tags: Gluten-free, Dairy-Free, Soy-Free, Peanut-Free


INGREDIENTS


Yellow Moong Dal ( Lentil)
1 Cup
Sugar
1 Cup
Ghee/Clarified Butter
½ Cup
Raisins
10-12
Green Cardamom
2-3
Milk (optional)
1  Cup
Water
1  Cup
Pistachios and Almonds
For Garnishing


METHOD


  • Wash and soak the moong dal overnight in enough water. Drain and grind to a smooth paste without adding any water.
  • Heat sugar and 1 cup water in a pan and cook till sugar dissolves completely. Keep aside.
  • Heat ghee in a non-stick pan and fry raisins. Remove and keep aside.
  • To the same pan, add green cardamoms, sauté for a second and then add the moong dal paste. Cook on a low flame for 20-25 minutes while stirring continuously or until golden brown.
  • Now add the milk and the sugar syrup, mix well and cook on a low flame till the moisture dries up, while stirring in between. (note: if you are not adding milk, then add 2 cups of water)
  • Add raisins, mix well and cook for 2-3 minutes, stirring continuously.
  • Garnish with chopped almonds and pistachios and serve hot.