Gluten-Free Can Be Healthy and Tasty!

by Valerie Costanza, RD

Gluten allergies, wheat allergies, and celiac disease have become a major concern for many adults, children and babies in the United States. One out of six people are sensitive to gluten. One out of six are sensitive to wheat. One out of 100 people has celiac disease and they do not even know it. The rates are on the rise.

Undiagnosed gluten and wheat allergies or celiac disease can cause many health symptoms which possibly could include leaky gut syndrome where undigested food particles leak and enter your blood stream. This leaves your intestinal tract open to bacteria and toxins which can potentially trigger autoimmune responses in your body. Symptoms would include increase in food allergies, skin disorders, inflammation, bloating and gas to mention a few.

What exactly is gluten? It is the protein part of wheat, rye, barley, and other related grains. It gives grains an elastic feel and makes bread what it is.

Being diagnosed with a condition like gluten sensitivity may seem overwhelming at first. As you learn more about the condition and how to treat it you will realize that there are many options for you to try in your diet. The key is to remain symptom-free and eating healthy. Here at Seasons, we do test for gluten and food sensitivities. This recipe is tailored for gluten-free diets, and it is healthy and tasty enough for everyone to enjoy!

Black Bean and Corn Salad (4-6 servings)

Ingredients :

• 1/2-2/3 cup fresh lime juice (can use lemon)
• 1/4-1/3 cup olive oil (can add 1-3 tablespoon or water)
• 1-2 cloves garlic (1 tsp. garlic powder)
• 1/2 teaspoon salt
• 1/8-1/4 teaspoon black or cayenne pepper
• 2 (15 ounce) cans black beans, rinsed and drained
• 1 1/2-2 cups frozen corn kernels
• 1 avocado, peeled, pitted and diced
• 1 small cucumber, peeled and diced
• 1 red or green pepper, chopped
• 2 tomatoes, chopped
• 1 large sweet onion (can use green onions 4-6 instead)
• Can add chopped parsley or cilantro as option (1/2 cup)

Directions:

1. Place lime/lemon juice, olive oil, garlic, salt, pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
2. In a large bowl, combine beans, corn, avocado, bell pepper, cucumber, tomatoes, onion, and cilantro/parsley. Shake dressing, and pour it over the salad. Stir salad gently to coat vegetables and beans with dressing, and Serve. Easy to make and tasty!

For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

Preventing Varicose Veins

by Valerie Costanza, RD

Research has suggested there is a link between dietary intake of vitamin K and varicose veins. Inadequate levels of vitamin K may reduce the activity of matrix GLA protein (MGP), which is involved in varicose wall remodeling. According to researchers, inactive MGP is a key player in the development of varicose veins. Therefore, adequate intake of vitamin K may be a necessity in preventing the development of varicose veins.

Where do you get dietary vitamin K? Excellent sources come from green veggies: spinach, broccoli, kale, brussel sprouts, green beans, asparagus and greens.

Marinated Bean Salad

Ingredients :

• 2 TBS minced onion
• 3 medium cloves garlic, pressed
• 2 cups fresh green beans cut into 1-inch lengths
• 1 15 oz can garbanzo beans, drained and rinsed
• 1 15 oz can kidney beans, drained and rinsed
• 1 large ripe fresh tomato, chopped
• 2 TBS chopped fresh basil (or 2 tsp dried basil)
• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
• 1 TBS chopped fresh parsley (or 1 tsp dried parsley)
• 3 TBS fresh lemon juice
• 2-3 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
2. Fill the bottom of a steamer with 2 inches of water.
3. While steam is building up in steamer cut green beans.
4. Steam for 5 minutes. A fork should pierce them easily when they are done.
5. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
6. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

by Valerie Costanza, RD

Is it really true that you are what you eat?

If you have had a nutritional consultation at Seasons, then you already know my answer to this question. Yes, you definitely are what you eat. The food you put into your mouth has a direct effect on how you feel!

Empty foods such as candy bars, white bread and the ever popular diet soda have no health benefits and offer nothing but trouble to your body. Aim to fill your diet with superfoods such as blueberries, broccoli, dark chocolate, beans and avocadoes. These foods offer an abundance of health benefits including boosting the immune system, searching out and ridding the body of free radicals, and also preventing skin cancer.

Enjoy your favorite veggies with this Cajun guacamole dip.

CAJUN GUACAMOLE

Ingredients :

• 1 cup finely diced red bell pepper
• 4 ripe, Fresh California Avocados
• 2 Tbsp. fresh lemon juice
• 1 cup small cherry tomatoes (cut in halves or quarters, if large)
• ½ cup thinly sliced green onion
• 6 garlic cloves, finely chopped
• 1 tsp. chopped, fresh thyme leaves or 1/2 of that amount of dried thyme
• 1 tsp. salt
• ½ tsp. freshly ground black pepper
• ¼ tsp. cayenne pepper

Directions:

1. Set aside a small amount of the diced red peppers for garnish.
2. Coarsely mash (DO NOT PUREE) avocados; stir in lemon juice.
3. Fold in remaining ingredients.
4. Top with reserved tomatoes and serve.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

by Valerie Costanza, RD

Gold Standard for Healthy Eating: the Mediterranean Diet

A heart healthy eating plan that focuses on fruits, vegetables, whole grains and healthy oils is important to our body’s function and health. As with all heart healthy diets, fruits, vegetables and grains are key. With the Mediterranean diet, more emphasis is placed on whole grains rather than refined as well as fresh fruits and vegetables rather than juice or fruit drinks. Extra virgin olive oil is the principle source of fat in the Mediterranean diet, being used for cooking, baking and for salad dressings and drizzling on vegetables. Nuts, legumes and fish are encouraged to provide the main source of protein. While water is essential for life and should be the drink of choice, 1-2 glasses of wine is recommended every day.

If this sounds like the diet for you, start by increasing your intake of vegetables, fruits and whole grains. Aim for half of your plate to be covered with non-starchy vegetables and drizzle with extra virgin olive oil after you have cooked them. Don’t forget that seasonings are the spice of life in the Mediterranean diet.

Roasted Vegetable Cheddar Quiche

Ingredients :

• 2 cups roasted vegetables(medley of broccoli, zucchini, carrots, garlic, sweet potato, peppers)
• 4 oz. aged Cheddar cheese, grated
• 4 organic free-range eggs, beaten
• 1/2 cup light cream, Half and Half Cream (or non-dairy sub)
• A pinch of nutmeg
• A pinch of Old Bay Seasoning
• 10 sweet grape or cherry tomatoes, halved
• Chopped basil or parsley

Directions:

• Pre-heat the oven to 375 degrees F. Lightly oil a 9-inch glass pie plate with extra virgin olive oil.
• Layer the roasted vegetables in the bottom of the pie plate (I layer the potatoes first.) Scatter most of the shredded cheese over the vegetables.
• In a large measuring cup or mixing bowl, use a fork to beat the eggs with the cream, and add a pinch of nutmeg. Pour the egg mixture all over the veggies and cheese, allowing it to seep in. (I lightly press down a bit with a thin silicone spatula to make sure the custard mixture sneaks in to all the nooks and crannies.)
• Press the halved tomatoes all over the top; sprinkle a tad more of the remaining cheese; dust lightly with basil or parsley.
• Bake the pie in the center of a pre-heated oven for 30 minutes, or until the center of the pie is set, and the edges are turning golden brown.
• Set on a wire rack to cool for five minutes before serving. This allows the pie to settle, and makes it easier to slice and serve.
• Serves 4-6 – light and tasty with a side of crisp greens or fruit salad drizzled in a raspberry vinaigrette.

This Nutrition Update is brought to you by Seasons. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 318-255-3223 and schedule an appointment.