Adventures in Gluten (and Sugar) Freedom from a southern blogger chick!

Friday, May 24, 2013

Exploring Soyfoods as part of a gluten-free diet

There's still another week to go in National Celiac Awareness Month, and I've got a really cool recipe for you to try.  

I made this Sunday.  It's awesome. 

And here's the recipe:
(I used olive oil/butter, light cream cheese, and almond milk. This could be completely dairy free if need be.)

Chicken and Noodle Toss
2 8-ounce packages tofu shirataki noodles, fettucine-shaped  
1 tablespoon butter
4 ounces cream cheese
½ cup grated Parmesan cheese
½ cup lowfat milk
1 tablespoon vegetable oil
1 cup sliced baby Portobello mushrooms
2 medium red and/or yellow bell peppers, cut into thin slices
3-4 cloves garlic, minced
1 cup frozen edamame
3 cups chopped cooked chicken
Salt and coarsely ground black pepper, to taste

1.     Rinse and drain shirataki noodles thoroughly. Transfer to a microwave safe bowl and microwave one minute. Dry noodles thoroughly and set aside.

2.     In a small saucepan, melt butter over medium heat. Add cream cheese and use a heat-resistant spoon or spatula to blend it with the butter. Add cheese, mixing to combine. Whisk in milk and heat until sauce is smooth, about 2-3 minutes. Set aside.

3.     In a large skillet, heat oil. Add mushrooms and peppers and saut√© a few minutes. Add garlic and edamame and heat until vegetables are desired tenderness. Add chicken, noodles, and cheese sauce to the skillet, mixing to combine. Season with salt and black pepper, if desired. Warm mixture a few more minutes, then serve. Makes 4 servings.

Here's info on the Soyfoods Council and Soyfoods:
As we observe National Celiac Disease Awareness Month in May, remember that soyfoods are a great choice for people with celiac disease, an autoimmune disease affecting the digestive system. The Soyfoods Council offers resources, including “How to Eat and Live Gluten-Free.” The free brochure includes recipes and easy-to-understand explanations about celiac disease. It also offers suggestions for making gluten-free flour mixes, and provides tips for baking with soy flour. You’ll find recipes such as Cheesy Polenta Casserole, an Italian-inspired layered dish to serve in place of lasagna, Chicken and Noodle Toss made with tofu shirataki noodles, Curried Corn and Pepper Chowder with a protein boost from soymilk, and Edamame and Walnut Salad. In addition, another free brochure, “Cookies for any Occasion,” includes an easy recipe for Gluten-Free Refrigerator Cookies made with soy flour and flavored with lemon or almond extract. 
For people who have celiac disease, eating gluten—found in wheat, rye and barley—causes an immune system reaction. The reaction damages the lining of the small intestine so that it loses its ability to absorb food nutrients. Avoiding gluten can allow the small intestine to heal. Gluten-free diets avoid most breads, pastas and cereals. In addition, many processed foods such as sauces, dressings and marinades contain gluten. Because gluten-free eating can be complicated, it’s best to consult a registered dietician for help in planning meals and snacks. Keep in mind, too, that when going gluten-free, soyfoods can address several nutrition concerns. Here are a few examples: 
• Soyfoods can add nutrients to your gluten-free diet. Avoiding breads and cereals that have been fortified with vitamins and minerals can mean missing out on important nutrients like iron, calcium, fiber and B-vitamins. However, soyfoods can replace many of these nutrients. Soybeans, soymilk and tofu provide calcium. Soybeans, soy flour, TVP (Textured Vegetable Protein) and flour provide B-vitamins and iron. Soy also offers complete protein and fiber.
• Many soyfoods are naturally gluten-free: Many soyfoods, including tofu and edamame, are naturally gluten-free. Tofu is great in stir-fry dishes, smoothies and desserts. Roasted soynuts make great gluten-free, crunchy snacks. Because some flavored varieties may contain gluten, it’s best to stick with plain soynuts or add your own flavorings. 
• Soy flour can stand in for all-purpose (wheat) flour in baking. For best results, mix soy flour with other gluten-free flours. Baked goods made with soy flour may brown more quickly, so lower the oven temperature by 25 degrees to avoid over-browning. In baking, use one of these flour mixes to replace an equal amount of all-purpose flour in recipes:   -- ½ cup soy flour + ½ cup potato starch flour   -- ½ cup soy flour + ½ cup rice flour        -- ½ cup soy flour + ¼ cup potato flour + ¼ cup rice flour      -- ¼ cup soy flour + ¼ cup tapioca flour + ½ cup brown rice flour
For additional information about how soyfoods fit into a gluten free diet, visit The Soyfoods Council website at It’s your one-stop resource for materials such as the brochures “How to Eat and Live Gluten-Free!” and “Cookies for Any Occasion.” You’ll also find recipes for meals, snacks and celebrations, along with cooking tips, instructional videos and health and nutrition information. Bookmark the site and visit it often, because new recipes and resources are constantly being added.
About the Soyfoods Council: The Soyfoods Council is a non-profit organization, created and funded by Iowa soybean farmers, providing a complete resource to increase awareness of soyfoods, educate and inform media, healthcare professionals, consumers and the retail and foodservice market about the many benefits of soyfoods.  Iowa is the country’s number one grower of soybeans and is the Soyfoods Capital of the world.

I learned a lot!  Thank you!

Much love,

TO BE CONTINUED...............

No comments: