Hy-Vee at Midday: Gluten Free Recipes


By Ashley Hinson

Celiac disease or Gluten Intolerance seems to be coming more prevalent. Several factors need to be considered before we jump to the conclusion that it is contagious or an epidemic: more people are seeking help for symptoms, better diagnostic tools are available and more physicians are aware of the later onset of the disease.
Some facts and figures to consider from the National Foundation for Celiac Awareness:
• One in 133 Americans have celiac disease
• 95% of people with celiac disease are undiagnosed or misdiagnosed with other conditions
• 6 to 10 years is the average time a person waits to be correctly diagnosed.
• There are NO pharmaceutical cures for celiac disease.
• A 100% gluten-free diet is the only existing treatment for celiac today.
Thankfully, the gluten-free food market has expanded exponentially in the past 10 years. Your local Hy-Vee stores have a gluten-free (GF) section, usually in the HealthMarket area, and often host gluten-free taste-off events. In honor of National Celiac Day, Cedar Rapids Wilson Ave. Hy-Vee will be having a Fast n’ Easy Gluten-Free Meals Open House on Wednesday, September 14th from 5 – 8 pm in our Club Room. We will have several GF foods to taste and samples to take home, thanks to several of our GF food vendors.
People who need to avoid gluten MUST avoid wheat, barley, rye and malt. These ingredients are found in many food products including wheat flours, many bread products, pasta, breakfast cereals, cakes and cookies.
However there are many other grains and plant foods that people who need to avoid gluten CAN EAT. These include: amaranth, arrowroot, buckwheat, cassava, corn, flax, legumes (dry beans, peas, and lentils), nuts, potatoes, quinoa, rice, sago, seeds, sorghum, soy, tapioca, tef, wild rice and yucca. Many Americans are not familiar with many of these grains and have to learn how to prepare them! However there are many familiar grains in the list, namely corn, flax, legumes, nuts, potatoes, seeds, soy and rice!
Today I will be showing a few unfamiliar grains and showing two quick meals for you to prepare if you must eat gluten-free OR if you are having someone over who needs to eat gluten-free.

Sweet Potatoes and Warm Black Beans Salad – 4 servings
Source: Hy-Vee kitchen adaption from an Eating Well recipe

All you need:
4 medium sweet potatoes
1 15-ounce Hy-Vee black beans, rinsed
2 medium tomatoes, diced
1 Tablespoon olive oil or canola oil
1 teaspoon ground cumin
1 teaspoon ground coriander
¾ teaspoon salt
¼ cup reduced-fat sour cream
¼ cup chopped fresh cilantro

All you do:
1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to center, 12 – 15 minutes. (or bake in a 425° F oven about 1 hour)
2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt. Microwave on High until just heated through, 2 – 3 minutes. (or heat in a small pan on stove top)
3. Cool slightly and slash sweet potato lengthwise then press open to make a well in the center. Spoon warm bean mixture into the well. Top each with a dollop of sour cream and sprinkle with cilantro.
Nutrition Facts: 267 calories, 6 g fat, 47 g carbohydrate, 8 g protein, 10 g fiber (if you eat the skin too), 567 mg sodium. High in Vitamin A, Vitamin C, Potassium, Folate and Iron.

Salmon and Rice in Foil Packets – 4 servings
Source: adapted from The Gluten-Free Gourmet Cooks Comfort Foods by Bette Hagman

All you need:
2 cups instant brown rice
1 cup chicken broth
2 green onions, sliced
4 fresh salmon fillets
1/2 cup Peach Mango Salsa (Desert Pepper Trading Company’s brand is Gluten-Free) OR use ½ cup Hy-Vee
HealthMarket Pineapple Salsa)
1 cup pineapple chunks (fresh or canned)

All you do:
1. Preheat oven to 450° F.
2. Soak rice, chicken broth and sliced green onion in a bowl for about 4 minutes.
3. Prepare 4 sheets of foil, 12” x 18” each by spraying with vegetable oil.
4. On each piece of foil, place one-fourth of the rice and top with a salmon fillet. Top each fillet with 2 Tbsp. of chutney and ¼ cup pineapple chunks.
5. Seal foil packets – leave room for expansion during cooking – and place on cookie sheet in the oven. Bake 15 – 20 minutes or until salmon flakes easily.
6. Serve in packets, warning guests to open carefully to avoid steam.
Nutrition Facts: 390 calories, 12 g fat (including Omega-3 fatty acids), 51 g carbohydrates, 20 g protein, 270 mg sodium, 3g fiber.

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