Chicken, Mushroom and Whole Grain Sorghum Casserole

Here is another recipe using whole grain sorghum. I made up the recipe loosely based on the classic chicken, mushroom soup and rice casserole my mom used to make when I was a kid.

I used Wondergrain brand whole grain sorghum.

I used Wonder Grain’s whole grain sorghum and it turned out pretty darned good! Whole grain sorghum is high in fiber, which is important for people with celiac disease. It is often difficult for those on a gluten-free diet to get enough fiber. Here’s what one USDA report has to say about fiber:

“Dietary fiber is the non-digestible form of carbohydrates and lignin. Dietary fiber that naturally occurs in food helps provide a feeling of fullness, is important in promoting healthy laxation and may reduce the risk of cardiovacular disease, obesity, and type 2 diabetes. For many, the minimum recommended amount of whole grains is 3 ounce-equivilents per day. Children and adults should consume foods naturally hign in dietary fiber in order to increase nutrient density, promote healthy lipid profiles and glucose tolerance, and ensure normal gastrointestinal function.”

Whole grain sorghum can be used to provide these important nutritional components.

Have fun experimenting with your own versions of whole grain sorghum casseroles!

Ingredients:

• 1½ lbs. chicken breasts or tenders
• 1 cup uncooked whole grain sorghum
• 4 cups water
• 1 can cream of mushroom soup (Health Valley brand is gluten-free)
• 8-10 medium-sized fresh mushrooms, sliced
• 1 medium onion, chopped
• 1 small bell pepper, cut into 1/4-inch wide slices
• salt and pepper

Directions:

Bring 4 cups of water to boil. Add whole grain sorghum and cook on medium heat until water is mostly absorbed – about one hour.

Whole grain sorghum cooked in the pan.

Place cooked sorghum into casserole dish.

Add mushroom soup, onion, bell pepper and mix into sorghum.

Lay chicken breasts or tenders on top of sorghum. Top with sliced mushrooms.

Sprinkle salt and pepper to taste.

Cook for 1 hour at 350 degrees F.

Whole grain sorghum resembles rice when cooked in a casserole.

 

Milo says….

Cooked chicken and whole grain sorghum are good for dogs, too! At least, it sure does SMELL GOOD!

 

 

Celiac Disease and Nutritional Deficiency

Many people with celiac disease suffer from nutritional deficiencies. This is because the illness causes damage to the small intestine, which interferes with the absorption of nutrients from the food we eat.

Below are two graphics produced by the Gluten Intolerance Group in Auburn, WA. They contain some great information about which foods contain the nutrients most needed by those with celiac disease.

 

More information about GIG can be found at gluten.net.

 

Milo says….

Homemade peanut butter snacks made with sorghum flour are VERY NUTRITIOUS!

 

Celiac Disease and Iron Deficiency

One of the first symptoms I had of celiac disease was anemia. I still have to take an iron supplement daily, since my body has trouble absorbing nutrients from food even though I follow a strict gluten-free diet.

Celiac disease causes damage to the small intestine that leads to malnutrition and non-absorption of vital nutrients. Iron is one of the main mineral deficiencies seen in people with celiac disease.

According to Baylor University Medical Center research, it is not unusual for patients to continue to be a risk of developing anemia even if they are following a gluten-free diet.

Not only does anemia make you feel really bad, it can also be life-threatening. It is very important for anyone with celiac disease to have their iron levels checked on a regular basis.

The symptoms of anemia include weakness, headaches, dizziness, breathing problems and pale skin. A complete blood count (CBC) test is necessary to diagnose anemia. If you have any of these symptoms, be sure to tell your doctor so you can get the test.

For people with celiac disease, staying on a gluten-free diet is important because it decreases the chances of malabsorption. It may be necessary to make other dietary changes such as increasing the amount of iron from the foods you eat.

Foods that are high in iron include red meat, especially organ meats like liver, egg yolk, oysters, dried fruits, legumes and dark green leafy vegetables like spinach. Iron supplements may be another option for some patients, but it is crucial to consult a doctor first. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.

So be sure to eat your spinach and get tested regularly!

Source: Iron deficiency in celiac disease is common problem, emaxhealth.com.

Milo says….

You can keep the spinach, but I’ll have some of that liver PLEASE!

 

Healthy Eating Tips for Celiacs

It is important to get enough B-vitamins (thiamin, riboflavin, niacin, and folate), iron, and fiber if you are eating a gluten-free diet. Here are some tips to help you get enough good nutrition.

• Choose whole grain, gluten-free products whenever possible. Look for products containing whole grain sorghum, whole grain rice, millet, teff, or corn.
• Choose enriched, gluten-free products instead of refined, unenriched products whenever possible. Here are a few companies providing enriched, gluten-free products:
  – Ener-G Foods: Manufactures enriched ready-to-eat, glutenfree bread products
  – Glutino: Manufactures enriched ready-to-eat, gluten-free bread products and enriched baking mixes
  – Maplegrove Food and Beverage: Manufactures enriched, gluten-free pasta
  – Enjoy Life Foods: Manufactures enriched, glutenfree breads, bagels, snack bars, and granola
  – Kinnikinnick Foods: Manufactures enriched, glutenfree bread products
  – Gluten Free Cafe: Manufactures enriched soups and entrees
• Eat more foods made with alternative plant foods, such as amaranth, quinoa, and buckwheat. These plant foods are good sources of fiber and iron as well as some B-vitamins.
• Eat other enriched, gluten-free foods such as enriched rice.
• Make sure to eat plenty of non-grain sources of the nutrients your body needs. For example:
  – Lean cuts of fresh pork, legumes (dry beans, peas, lentils), nuts, and fish are good sources of thiamin.
  – Dairy products, legumes, nuts, green leafy vegetables, and mushrooms are good for riboflavin.
  – Eat poultry, fish, lean cuts of fresh pork, legumes, and seeds for niacin.
  – Choose legumes, green leafy vegetables, and fruit juices for folate.
  – You can get iron from lean cuts of beef, poultry, seafood, legumes, dried fruits, green leafy vegetables, nuts, and seeds.
  – All plant foods—fruits, vegetables, legumes, seeds, and nuts—are good sources of fiber.
• Consider taking a gluten-free multivitamin and mineral supplement

Source: The University of North Dakota Dining Services

Milo says….

Maizy told me she needs more exercise so I have to take her for a walk EVERY DAY. We have fun walking together, so I don’t mind doing this to take care of her.

10 Facts About the FDA Gluten-Free Food Labeling Rule

The new FDA gluten-free labeling rule goes into effect today!

According to this new rule, when a manufacturer puts “gluten-free” on packaging, the item must comply with this FDA definition of the term – less than 20 parts per million (ppm) of gluten.

Foods that are gluten-free do not have to be labeled “gluten-free”, but any food product conforming to the less than 20 parts per million standard may be labeled “gluten-free,” even if it’s naturally gluten-free (i.e., water or fresh produce).

Below is a list of facts from The Celiac Disease Foundation regarding the rule.

1. What food products are covered by this rule?

• All FDA-regulated foods
• Dietary Supplements (vitamins, minerals, herbs, amino acids)
• Imported food products that are subject to FDA regulation

Not Covered:

• Meat, poultry and unshelled eggs (and any other products regulated by the USDA)
• Distilled spirits and wines that contain 7% or more alcohol by volume*
• Malted beverages made with malted barley or hops*

* These alcoholic beverages are regulated by the Alcohol and Tobacco Tax and Trade Bureau (TTB). The FDA says it will work with the TTB to “harmonize” gluten-free labeling requirements between the two agencies.

2. What food products may be labeled gluten-free?

A food product regulated by the FDA may be labeled gluten-free if:

A. It does NOT contain wheat, rye, barley or their crossbred hybrids like triticale (a gluten-containing grain) OR

B. It contains a gluten-containing grain or an ingredient derived from a gluten-containing grain that has been processed to less than 20 parts per million (ppm) of gluten.

3. May food products that are naturally gluten-free be labeled “gluten-free”, like bottled water or tomatoes?

Yes.

4. May oats be labeled gluten-free?

Oats that contain less than 20 ppm of gluten may be labeled “gluten-free.” Oats do not need to be certified gluten-free.

5. Will there be a symbol to identify foods that meet the FDA definition of gluten-free?

No. The FDA has determined that consumers favor the label “gluten-free” to communicate that a food is free of gluten. Manufacturers are allowed to include a symbol as long as it is truthful and not misleading.

6. Are manufacturers required to test for gluten to label a product “gluten-free”?

No. Manufacturers are not required to test for the presence of gluten in ingredients or in the finished “gluten-free” labeled food product. However, they are responsible for ensuring that the food product meets all labeling requirements. Manufacturers will need to determine how they will ensure this.

7. How will the FDA enforce gluten-free labeling requirements after August 5, 2014?

The FDA may perform food label reviews, follow-up on consumer and industry complaints, and analyze food samples. Consumers and manufacturers may report a complaint to an FDA Consumer Complaint Coordinator in the state where the food was purchased.

8. Why did the FDA adopt < 20 ppm of gluten as the standard instead of zero ppm? Why does CDF support this?

The FDA adopted the standard based upon the recommendations of the scientific and medical communities, and because there are no analytical methods available that are scientifically validated to reliably detect gluten below 20 ppm. The CDF Medical Advisory Board supports the < 20 ppm of gluten standard for gluten-free labeling. According to Dr. Peter Green, director of the Celiac Disease Center at Columbia University, “The 20 ppm is a scientifically determined level of gluten that has been shown to be tolerated by those with celiac disease. It is in line with standards in other countries.”

9. Does this rule apply to foods served in restaurants?

The FDA suggests that restaurants and other retail food service establishments use the same definition for gluten-free. This is not a requirement.

10. What are the FDA and CDF doing about gluten-containing ingredients in medications?

The FDA’s Center for Drug Research and Evaluation (CDER) is reviewing the public comments it has received regarding options to limit gluten exposure from consumption of drug products.

Sourch: Celiac Disease Foundation

 

Milo says….

Maizy’s rule is that I CAN NOT get on her bed. I have my own bed, though, and she gives me a SNACK when she says “It’s bedtime!” and I get in it. Rules are GOOD when snacks are involved!

Dining Out Gluten-Free

It took me a little while after I was diagnosed with celiac disease to figure out what questions to ask at restaurants. I felt really self-conscious asking at first, but it got easier each time.

How do you explain to a restaurant that you’re gluten-free? Telling your server is an important first step, but it can also help to have a resource to make sure that the restaurant understands how to proceed once you make that gluten-free request.

The NFCA has a free tip sheet to help you dine out safely. The tip sheet walks you through a number of important questions that can help you determine if a restaurant is properly prepared to meet your gluten-free needs. This guide cannot guarantee a safe meal, but it can help you feel more confident and comfortable when speaking with the staff about their gluten-free options.

On the right hand side of the sheet, there is a slip you can sign, tear off and leave with the restaurant to recommend that they get gluten-free training.

Here are some of the tips from the sheet:

Tip 1: Call ahead

Questions to ask:

• Do you have a gluten-free menu?
• Can you tell me what gluten is?
• What are your gluten-free menu options?
• Have you completed a gluten-free training program, such as GREAT Kitchens?

Tip 2: Be detailed

Ask these questions once you are seated at the restaurant:

• Do you use any spice blends or mixes?
• Do you use four or soy sauce in the dressing/sauce/batter/base?
• How do you top/garnish the dish (i.e. croutons, fried onions, crackers)?
• Do you use a separate prep space for gluten-free food?
• Do you use separate cookware and utensils for gluten-free food?
• Do you clean the grill?
• Do you use a dedicated fryer?

Tip 3: Be proactive

Look closely at your plate. Be sure to ask if yours is the gluten-free plate. If you are unsure that your meal is gluten-free at any point during your experience:

• Ask to speak to the manager or chef.
• Explain that you have celiac disease and will get sick from traces of gluten.
• Relay the facts of your experience, including relevant details.
• Ask the restaurant to become a GREAT Kitchen (use cutout on guide.)

It is possible to dine out safely if you have celiac disease. But it’s important for you to be proactive about learning everything you can about your gluten-free diet and making sure those preparing your food understand, as well.

Eat well and be healthy!

Source: National Foundation for Celiac Awareness
www.celiaccentral.org

 

Milo says….

Maizy has those red things in the garden again that I LOVE! She calls them tomatoes. I call them YUMMY! When she picks them I always give her my CUTEST cute doggy look and then I get to EAT one!

 

 

Gut Bacteria and Celiac Disease

I’ve been doing a little research lately on how intestinal flora affects digestive health. This can be especially important for people with celiac disease, who already have damage to the digestive system. Studies suggest increasing the beneficial gut bacteria through the use of gluten-free probiotics and prebiotics can help reduce the inflammation caused by celiac disease.

Intestinal flora, the beneficial bacteria on the lining of your intestine and colon, play a major role in the digestion of food. Probiotics perform a significant role in re-establishing the intestinal flora and maintaining good overall health. Prebiotics are found in certain foods, are not easily digested and enhance the growth of the good bacteria in your colon. The gluten-free diet typically lacks an abundance of prebiotics. A patient with celiac disease has a deficiency of good bacteria, so probiotics and prebiotics should be an important part of treatment.

Intestinal flora fights against the inflammation developed in celiac disease, according to the “American Journal of Gastroenterology.” Therefore, restoring that flora should be a prime concern during treatment and rehabilitation.

“The…digestive system is one of the most important immune system organs in the body,” explains Dr. Ilsueung Cho assistant professor of medicine and associate program director of the division of gastroenterology at the NYU Langone Medical Center in New York City. “If the natural balance of bacteria in the gut is disrupted, it might trigger an inflammatory cascade of immune system reactions in the body, which can result in symptoms like the painful swelling of the joints in rheumatoid arthritis.”

From CBS News – “Bacteria in the gut may hold key to many diseases”

 

“Dietary changes that include probiotics and/or prebiotics may help alleviate the severity of celiac disease for some patients. According to a research study appearing in the May 2010 print issue of the Journal of Leukocyte Biology, differing intestinal bacteria in celiac patients could influence inflammation to varying degrees. This suggests that manipulating the intestinal microbiota with dietary strategies such as probiotics and prebiotics, could improve the quality of life for celiac patients, as well as patients with associated diseases such as type 1 diabetes and other autoimmune disorders.”

Source: Federation of American Societies for Experimental Biology

 

There are a lot of benefits of using probiotics if you have celiac disease. Probiotics not only provide nourishment to the intestinal flora, they also furnish vitamin K and biotin, which are essential for good health. Probiotics reduce the absorption of heavy metals and give protection against toxins produced by harmful bacteria in your gut. Probiotics can help prevent bad bacteria from sticking to the walls of your intestines. They improve the absorption of essential nutrients, which is severely impaired due to celiac disease.

Together, probiotics and prebiotics restore the normal movement of the gut that gets distorted in celiac patients. If you take antibiotics, make sure to replace the probiotics with a supplement or in your diet. Be kind to your good bugs!

 

Milo says….

I ate a bug today. I CHASED it around the yard, then I CAUGHT it, then I ATE it! … then I got sick in the house and Maizy made me go back outside … It must have been a BAD BUG!

 

 

Gluten-Free Care Packages

As I was searching around the Internet for information about celiac disease, I found this website where you can get a free care package if you have been newly diagnosed with a biopsy. What a nice idea! Too bad I didn’t find this 12 years ago when I was diagnosed. (darn!)

Gluten-free care package for people newly diagnosed with Celiac Disease

The care package is sponsored by the University of Chicago Celiac Disease Center and receives items from about 25 different companies that make gluten-free products. In addition to gluten-free food samples, the package also includes a gluten-free food guide and support group information. They ship via UPS to anywhere within the USA. I think this would be an especially nice gift for a child that is newly diagnosed with celiac disease.

You have to fill out their questionnaire and provide your test information and your physician’s contact information so they can verify that you are truly celiac. They have a Facebook page where they post photos of the recipients.

This website has a lot of good information to help people learn about celiac disease and how to live with it. The Celiac Disease Center also offers free blood screening to 500 people every fall. That’s a big help for people in the Chicago area who don’t have insurance. Remember, you have to be eating a regular, gluten-containing diet for the blood test to be accurate.

Isn’t this a great idea! I’m really glad there are so many resources available for people with celiac disease now.

 

Milo says….

The most FUN thing in the world is when Maizy throws the Frisbee and I run as fast as I can and CATCH it! Sometime I have to jump up to catch it. Sometimes I just jump up because it is so fun and then I growl a little and shake the frisby. I LOVE Frisbees!

 

Sorghum Broccoli Cheese Casserole

I have heard you can substitute whole grain sorghum for rice in recipes, so I decided to give this a test with an old classic recipe. I started with this broccoli rice casserole recipe from Food.com and made it gluten-free by using gluten-free mushroom soup. I also used fresh broccoli and mushrooms. I tried a different brand of whole grain sorghum this time and it seemed to cook up with a softer texture. It was from Nu Life Market.

NuLife Market Whole Grain Sorghum

 

This recipe turned out really good and made me want to try substituting whole grain sorghum in other rice recipes.

Ingredients:

• 1 large head of fresh broccoli cut into bite-sized pieces
• 2 cups cooked whole grain sorghum
• 8 ounces shredded sharp cheddar cheese
• 2 cans Health Valley gluten-free cream of mushroom soup
• 1 medium onion, chopped
• 5 medium white mushrooms, sliced
• 2 tablespoons butter

Directions:

• Cook sorghum according to directions on package – it takes about 1 hour.

Here is the sorghum cooked in the pan.

 

• Cook onion in butter in large skillet until soft.
• Add broccoli and mushrooms and cook just until softened a bit.
• Put sorghum in casserole dish and add mushroom soup, cheese and vegetables; mix thoroughly.
• Bake at 350 (uncovered) for 1 hour.

Sorghum Broccoli Cheese Cassarole – right out of the oven.

 

Makes 6 servings.

To make ahead and freeze: Mix all ingredients together and spoon into two or three smaller casserole dishes, cover, label and freeze. If you thaw overnight, just cook for one hour. If cooking from frozen state, add ten minutes or so, check for doneness.

Have you tried cooking with whole grain sorghum? I would love to hear how it turned out.

 

Milo says….

Yesterday Maizy brought me the BEST present – a rawhide bone! I hid it in the couch for a few minutes, but I just HAD to get it again! I even slept with it in my bed last night. Maizy is my VERY BEST FRIEND!

Ten First Steps for Living with Celiac Disease

1. Accept that you have celiac disease. The first step towards managing a successful gluten-free diet is accepting that this is a necessity for you in order to live a long and healthy life. Having a positive attitude will make managing the diet much easier!
2. Schedule an appointment with a dietitian or nutritionist. As soon as you are diagnosed with celiac disease, you should ask your doctor for a dietitian or nutritionist referral. These professionals can help you learn the basics of a gluten-free diet and make suggestions to get your body healthy. Dietitians also receive hundreds of samples from food vendors, so they may have gluten-free items for you to sample.
3. Learn which foods contain gluten. Gluten is a protein found in all forms of wheat, barley and rye, which means that most forms of bread, pasta and other baked goods found on grocery store shelves are off limits. You will also need to learn which grains are unsafe.
4. Learn how to read food labels. It is important to always read the labels of prepared, canned, and packaged foods to be sure that no gluten has been added to them. Plain meat, poultry, fish, fruit, and vegetables are all naturally gluten-free, as are rice, potatoes, corn, and quinoa.
5. Research gluten-free vendors. As more people are diagnosed with celiac disease, the gluten-free marketplace will continue to expand with better tasting products in more grocery stores. There are hundreds of gluten-free products available including breads, pizzas, pastas, cookies, cakes and crackers.
6. Read gluten-free cookbooks and learn how to make your favorite recipes gluten-free. There are hundreds of cookbooks available that offer tasty gluten-free recipes. Go to your local bookstore to browse through the cookbook section. To find more fantastic cookbooks, visit the NFCA website at www.celiaccentral.org.
7. Prevent cross-contamination at home by educating your family. Teach your family about the gluten-free diet. Learning to prevent cross-contamination is key to staying on track. This requires separating gluten-free products from other items in your pantry, as well as washing all cooking surfaces before preparing gluten-free foods. Remind your family not to share utensils, pots and pans, toasters, or other cooking items without thoroughly washing them beforehand. For example, take precautions not to dip a knife in peanut butter that has already touched a piece of bread.
8. Attend local celiac support group meetings and Meet-Up Groups. Most cities in the United States have a celiac support group. Look up your local chapter and attend a meeting. Vendors send product samples to most meetings, so this is a great opportunity to taste gluten-free goodies. Also, Celiac Disease Meet-Up Groups are a new social phenomenon! In major cities, celiac patients have joined together to eat out at restaurants. You will meet people and learn which restaurants are celiac friendly.
9. Schedule annual follow-up appointments with your doctor. To make sure your gluten-free diet is successful, schedule annual exams and take the celiac antibody test when directed by your doctor. If your blood test comes back normal, it will confirm that you are maintaining a completely gluten-free diet!
10. Eat at restaurants. Ask questions, but don’t give up your social life! NFCA’s website, www.celiaccentral.org, has a directory of national restaurant chains and locations that have gluten-free menu options!

Additional resources:

• American Celiac Disease Alliance – www.americanceliac.org
• Celiac Disease Foundation – www.celiac.org
• Celiac Sprue Association CSA/USA – www.csaceliacs.org
• Gluten Intolerance Group (GIG) – www.gluten.net
• National Foundation for Celiac Awareness – www.celiaccentral.org
• R.O.C.K. (Raising Our Celiac Kids) – www.celiackids.com

The National Foundation for Celiac Awareness (NFCA) is a non-profit organization dedicated to raising awareness of Celiac Disease in order to gain a prompt and accurate diagnosis for those suffering, support the health and wellbeing of children and families with Celiac Disease and Gluten Intolerance and advance research by collaborating with thought leaders in the healthcare field. NFCA is the leading source for celiac information and conducts a rigorous nationally focused awareness campaign.

The NFCA website (CeliacCentral.org) offers free, comprehensive information and support materials for celiac patients, their families and health care professionals.

Milo says….

The mailman came on our porch and I barked him a LOT! He always leaves when I bark him but Maizy said SSHHH! How will he know he has to leave unless I bark VERY LOUD? I don’t think she understands these dangerous mailmen.