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Health Beat: Gluten-free cooking

Published On: Jul 02 2013 10:38:07 AM EDT   Updated On: Jul 02 2013 05:32:36 PM EDT

Out of necessity, or as a way to lose weight, it seems a lot of people are going gluten-free.


Out of necessity, or as a way to lose weight, it seems a lot of people are going gluten-free, but taking out gluten doesn't mean you have to take out taste.

Allergy tests showed Daniel is allergic to a lot of foods. Now, he’s on a strict gluten-free diet. 

"Basically [it means] no wheat, no bread, no crackers, no goodness," Daniel said.


Giving up gluten is common for people with certain food allergies or celiac disease.

A recent study, by the American Journal of Gastroenterology, found one in 144 Americans has the digestive disorder, and it can make meal time a tough task.

Dietitian Amanda Holliday said giving up gluten means you just have to readjust some core ingredients.

"There are so many grains that are gluten-free, there are more grains that are gluten-free than have gluten. It's just a typical American diet doesn't know about them," said Amanda Holliday a nurse at the University of North Carolina at Chapel Hill.

Holliday offers a gluten-free dinner recipe. First, grab some quinoa. 

"Quinoa is an interesting grain because it's very high in protein. We think of protein only coming from animal product," Holliday explained.

It's also high in fiber and vitamins. Boil it, reduce the heat and simmer for about 15 minutes.  You can even boil it in stock rather than just water.

Remember, gluten free doesn’t mean meat-free, so chop up some veggies, mix lemon and lime juice, garlic and add some gluten-free soy sauce.

For this recipe, try baked salmon. Serve it on top of your quinoa salad.

Holliday's gluten-free dish has 100 calories, three and a half grams of fiber and four grams of protein per serving.

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