Nutrition aand RRecipes
From the kitchen of The Healthy Foodie
ley and rye grains. As dough is kneaded, gluten forms cross-
Wheat sensitivity
links, providing elasticity and stability to dough when it rises.
OOD CONTAINING GLUTEN, a protein in wheat, can If you have the allergy and eat foods containing these grains,
cause allergy symptoms that are easily attributed to otherF gluten irritates the lining of the small intestine, stimulating
disorders and often remain undiagnosed. A tendency for this antibody formation and causing the lining to thin. This thin-
allergy is inherited, and may be related to exposure to wheat ning, or atrophy, causes mal-absorption of other vital nutrients.
products too early in infancy. Gluten-sensitivity can cause thy- But strict avoidance of gluten reverses these effects.
roid disease, irritable bowel symptoms, aches, emotional Rice, tapioca and almond flours are great alternatives to
changes, diabetes, and problems during pregnancy. wheat. Whole-grain brown rice flour can be a bit gritty; mixing
This condition is called celiac sprue, nontropical sprue, it with tapioca flour can make it softer. Some brands of brown
gluten-associated enteropathy or celiac disease. A simple rice flour may be less gritty but also cost a little more.
screening test, known as IgA-anti-transglutaminase, can diag- Look in the health food section of supermarkets or in spe-
nose the condition. Because the test analyzes the antibodies to cialty food shops for cereals, breads and pastas made without
gluten, eating a gluten-free diet prior to testing will interfere wheat.
with the test and the diagnosis will be missed. This issue features gluten-free recipes. You’ll enjoy both
The gluten protein is found in the endosperm of wheat, bar- dishes even if you’re not sensitive to wheat.
Fresh Tuna Salad with Mustard Vinaigrette
Remove tuna from
skillet and set on a
(Serves 4)
cutting board.
In a small saucepan,
8-ounce fresh sushi-grade tuna steak, at least one-inch
cover potatoes with
thick
water, add a sprinkle
Cooking spray
of salt, cover and
Salt and black pepper, to taste
bring to a boil.
Olive oil for coating tuna
Reduce heat to low
8 ounces small red or Yukon Gold potatoes, scrubbed
and cook until just
and cut in half lengthwise
tender, about 5 to 6
6 ounces fresh green beans, preferably thin, French
minutes. Immediately
style, trimmed
rinse potatoes under cold running water, drain and set aside.
1 cup grape or cherry tomatoes, cut in half
In the same saucepan, steam green beans with a little salt
12 cups mixed salad greens
until just tender. Rinse under cold water, drain and set aside.
2 tablespoons capers, rinsed
When tuna has cooled, cut it into eight thin slices and sprin-
kle with salt, if desired. Set aside.
Vinaigrette
Vinaigrette: In a small bowl, whisk together mustard, shallots
2 tablespoons Dijon mustard
and vinegar. Slowly add oil, whisking continuously. Season
1 tablespoons minced shallot (optional)
with salt and pepper. (Can be refrigerated up to two days.)
2 tablespoons balsamic vinegar
Toss salad greens with the vinaigrette, reserving two table-
One-quarter to one-third cup extra-virgin olive oil
spoons. Add potatoes, green beans and tomatoes and toss
Salt and black pepper, to taste
again. Divide salad onto four dinner plates, arrange tuna slices
on top and sprinkle each salad with one teaspoon of capers.
Heat a large nonstick skillet on medium-high heat and coat
Drizzle a little reserved vinaigrette over the tuna slices and
with cooking spray.
serve.
While pan is heating, coat tuna steak with black pepper and
then with olive oil. Add tuna to pan and sear on one side for
Dr. Barnes’ comments: Tuna is a great source of DHA andabout 2 minutes, turn, and sear for another 2 minutes. (For best
EPA, the omega-3’s that protect the brain and heart. If you buytaste, center of tuna should be rare. But you can cook it a bit
longer by reducing the heat to medium and covering the pan.) canned, chunk-light tuna has the lowest levels of mercury.
16 Whole Living Journal May-June 2008
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