Gretchen Scalpi, RDN

Since my diagnosis of Celiac disease 3 weeks ago, I have been easing my way into a gluten free lifestyle for good.  I must admit that so far, this has not been too difficult for me, even though I am a lover of all sorts of wheat products. What has made this transition a little easier for me are some whole foods which I enjoy and eat often.   Besides the fact that all are completely gluten free, I consider the foods on this short list as “super foods.”  Although there is no real definition of a “super food”, the term is sometimes used to describe a food that has a high nutrient content which provides health benefits, and few (if any) properties considered to be negative to one’s health.

If you need to follow the gluten free lifestyle, consider making some of these your “go to” foods for staying healthy!

1. Lentils:  Lentils are versatile, economical, and take just 20  minutes to prepare.  Lentils are rich in fiber, vitamins and minerals.  They are the perfect addition to protein-rich meatless meals, and can be used to make soups, stews, salads or combined with gluten free grains.
2. Buckwheat: Contrary to its name, buckwheat is not a form of wheat at all.  Although it is sometimes referred to as a whole grain, it is, in fact a fruit seed that is related to rhubarb. Buckwheat has eight essential amino acids,  and is rich in many B vitamins, phosphorus, magnesium, iron, zinc, copper and manganese.  Buckwheat is more than just pancakes.  There are buckwheat hot or cold cereals, buckwheat groats, or Kasha, a roasted form of buckwheat. Buckwheat flour can be used to make soba noodles or mix it with other gluten free flours for a versatile gluten free flour mix.
3. Berries:  Include any or pick your favorite!  Berries with bright colors such as blueberries, raspberries or strawberries are high in vitamin C and antioxidants.  Add berries to cereal, yogurt or salads to help boost your fiber intake too.  Berries tend to have less natural sugar than some other types of fruit:  most fresh berries have just 70-80 calories per cup!
4. Kale:  Kale has increased in popularity, and many people who never tried it before are starting to see it’s value.  Why? It’s low in calories at just 35 calories per serving and has a high concentration of antioxidant vitamins A, C, and K.  Besides that, it is a rich source of the minerals copper, potassium, iron, manganese, and phosphorus.  Kale works well in soups, salads and yes, oven roasted Kale chips!
5. Nuts:  Rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids, pick your favorite and have a handful every day.  As long as you keep the portion size in check, nuts are very user friendly.  Nuts are an easy choice for snacks, and can be added to salads, in cooking or mixed with fruit. Mix nuts in with dried fruit and gluten free dry cereal and you’ve got a delicious trail mix.
6. Sweet Potatoes:  White potatoes are nutritious, but sweet potatoes are even better! This starchy root vegetable is rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health. Buy fresh sweet potatoes for the best flavor. Peel, slice, and roast in the oven with a bit of olive oil for delicious “sweet potato fries.”  Short on time?  Fresh sweet potatoes take just 4-5 minutes in the microwave.
7. Quinoa:  Sometime referred to as an ancient grain, quinoa is actually a seed.  It takes just 15 minutes to prepare, and can be used as a cooked cereal, side dish, or ingredient were a grain is called for.  Besides being higher in protein than most  grains, quinoa is a rich source of iron, fiber and magnesium.

The gluten free lifestyle, either by choice or necessity is not just about avoiding all gluten and wheat products.  Having a healthy, nutritional eating plan has to be major consideration as well.  Packaged gluten free products don’t always deliver the nutrition, and while this is by no means a complete list of super foods, count them in if you want to eat healthier!

Tags: celiac disease, gluten free