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Gluten-Free

The words "gluten free" written in gluten free flour, surrounded by baking utensils. Eating gluten-free has been growing in popularity for several years. Most people had never heard the word gluten a decade ago, but now most people are familiar with the premise of a gluten-free diet. Gluten is one of several proteins found in wheat. Gluten helps provide structure to baked goods giving bread its characteristic chewy texture. Even though gluten is primarily associated with wheat, it is also found in other cereal grains including durum, barley, rye, some types of oats, and several of the “ancient grains” such as spelt, emmer, triticale, kamut, and einkorn. All products derived from these grains also contain gluten, such as breads and malts. 
 
There are many reasons one might choose to follow a gluten-free diet. Some people have celiac disease, a serious autoimmune condition where absolute avoidance of gluten must be practiced. Others choose a gluten-free diet due to gluten intolerance. Gluten intolerance is most typically associated with digestive difficulties such as bloating and indigestion. However, some may experience systemic problems from gluten consumption related to intestinal permeability or more commonly referred to as “leaky gut.” With leaky gut, proteins from foods eaten, including gluten, enter the bloodstream through leaky cell junctions in the gut lining. Because these food proteins do not belong in the bloodstream, they may produce a variety of whole body symptoms ranging from joint pain to brain fog. 
 
The best way to determine if a person is gluten intolerant is to completely eliminate all gluten containing foods for at least 6 weeks and then reintroduce them to see if any intolerance is noticed. Others choose to avoid gluten long-term because they believe it may cause inflammation and contribute to chronic diseases. Paleo and Whole30 eating plans are naturally gluten-free due to the elimination of all grains from the diet. Whatever the reason, some people find that choosing to eat gluten-free can help them eat healthier overall due to the elimination of most baked goods and highly palatable foods since many of them contain wheat or its derivatives. 
 

Before You Begin 

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Gluten-free meals are fairly easy to plan if sticking to a template that simply includes gluten-free starches and vegetables in place of gluten-containing foods. Substitutions for ingredients can be made in traditionally gluten-containing recipes in many cases as well. Many wonderful cookbooks specializing in gluten-free recipes are available as a starting point for inspiration. Gluten-free bread and other baked goods can be found in the freezer section of your neighborhood Brookshire Brothers grocery store. Gluten-free pasta, crackers, and other traditionally wheat-based foods are now widely available as well. 
 
Don't forget to check your weekly ad or the latest digital coupons for extra savings on the ingredients!
 

Perfect Baked Salmon with Lentils & Lemon Herb Sauce

Adapted from Lindsay of PinchofYum.com

A wooden spoon full of lentils 
Ingredients
 
1 cup lentils
1 cup quinoa
4 cups chicken or vegetable broth
12 ounces salmon
2-3 cups green beans or other vegetables cut to a similar size
Salt and pepper, to taste
 
Lemon-herb sauce
1/2 cup extra-virgin olive oil
1/4 cup lemon juice
1 clove garlic
Generous pinch of salt (to taste)
1 teaspoon honey
2 Tbs chopped fresh parsley or chives
  
Directions
  • To prepare lentils and quinoa, preheat the oven to 450 degrees. Rinse the lentils and the quinoa. Place in a large oven safe skillet or casserole with the broth. Bake uncovered for 45-50 minutes or until almost fully cooked. Remove and fluff with a fork.
  • Prepare lemon dressing by whisking together all ingredients. Set about half of the dressing aside.
  • When the lentils and quinoa are done, place the salmon and any other vegetables you want on top of the lentils (skin side down) and drizzle or brush with half of the lemon dressing. Bake for another 10 minutes. Broil for the last 2 minutes. (Depending on how thick the salmon is, if it still needs time, just turn off the oven and let it sit in there for a few minutes to finish.)
  • When the salmon is fully cooked, serve with reserved sauce. 
 
Visit your local Brookshire Brothers for all your healthy eating needs!