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My gluten free diet is seriously lacking fiber!

Gluten free diet seriously lacking fiber

Gluten free diet seriously lacking fiber

Hi! Hope everyone is having a good day!  So, I just released my R U Fueled app – a nutrition tracker inspired my my kiddos. One being on a food restricted diet (gluten free, fructose malabsorption and food allergies) while the other is just super picky. My first insight: the gluten free diet is seriously lacking in fiber! Not big news, but I thought I was doing pretty well! Despite my best efforts to add fiber to our gluten free diet, I learned that it was still not enough.  My son is only getting on average 58% and my daughter is worse…..

Fiber as you probably know is helpful in maintaining weight by adding bulk keeping you full longer. In addition, it improves digestion, helps lower cholesterol and blood pressure. Finally, of course it helps with your bowel health. Insert the big eye roll from my 13 year old, followed by giggles from obnoxious bathroom humor…. 

Gluten free diet seriously lacking fiber

So, what will our next steps be?

Gluten free sources of fiber include:

Fruits: raspberries, strawberries, apples, banana, fig, prunes

Veggies: broccoli, beets, dark leafy greens like chard, spinach, artichokes

Beans/Legumes: navy, kidney, pinto, garbanzo, lentil

Nuts/seeds: almonds, pistachios, pecan, sunflower seed, flax, chia

Whole grains (GF): quinoa, amaranth, millet, teff, brown rice

 

Navigating food allergies is another challenge. Let’s pick a few allergy friendly AND FODMAP (safe for fructose malabsorption and IBS) sources from each category:

Fruits: Kiwi, berries

Veggies: broccoli, baby kale

Beans/legumes:  mung beans (Korean pancakes this week!)

Nut/seeds: pepitas, sunflower seeds

Whole grains (GF): teff, buckwheat, psyllium fiber

This week I’ll add more of these to our diet to see if we can improve our fiber levels and I’ll report back. And I’ll track with R U Fueled – nutrition app. My game plan will be eating a salad every night at dinner. A kiwi for lunch everyday because it’s easy to pack in lunch boxes. The berries I’ll either sprinkle in at breakfast or dinner. I’ll make waffles or pancakes for this week’s breakfast with the teff flour. (These are great make ahead items that can be frozen and then pulled out what you need them every morning). Korean pancakes will be dinner one night. Yum! I’m excited about that – they’re so tasty! And make great leftovers as well. The seeds, what to do with those? Gotta be honest,  seeds are not the kids favorite. I’ll have to get creative. I might try grinding them up and adding them to a cookie – like a seed flour. What do you think? 

Goals for the week

One of my goals is to see if my 13 year old is less hungry during the day. As you can imagine, he eats like a TRex (yes, he might be one of the ones you see on the Facebook videos 🙂 ) But, let’s see if adding more fiber helps. Maybe he’ll just eat like a baby TRex….. Now ,I know that I have to be smart about adding fiber as well… too much and I’ll have both kids in the bathroom all day. So, there that.  Ha! I think the right approach is to try to add it throughout out the week, and not just a day. Anyone else have any ideas? Let me know!

R U Fueled - nutrition tracker

R U Fueled – nutrition tracker


Gorgeous golden brown savory gluten free Korean pancake

Gluten Free Mung Bean Korean Pancake

gluten free mung bean Korean pancake

gluten free mung bean Korean pancake

Gluten free mung bean Korean pancake it’s whats for dinner! Lately, I’ve been interested in incorporating more plant protein into our diets. Of course, it’s economical, healthy and better for Mother Earth. However, finding a plant based protein that the kids would get on board with is a whole other challenge. My search led me to mung beans, actually I kind of stumbled onto it while searching bean varieties. Well, I had one of those Duh! moments. TQ used to love Korean pancakes before all of the food allergy diagnoses. I totally forgot about them! Best yet, these can be made easily gluten free. Maybe even MK would like them, its a pancake after all……. (we’ll see!)

Let’s talk mung beans

These little beans pack a nutrition punch! Not only are they high in protein and low in calories, but they offer many B vitamins, magnesium, potassium and fiber. In addition, they are low in fat and cholesterol. Today, I’m using them to make a gluten free Korean savory pancake but they could be really versatile by adding to soup or stews. And as a side note, I did try to sprout them which worked and I ate them on my salad.

What about the pancake

Korean pancakes are very versatile. Pick your favorite filling and everyone can tailor it to their tastes. They cook up with a slightly crispy edge and soft center nestling in the fillings. An Asian based dipping sauce rounds it out completely. So good! Make a big batch and then freeze them for lunches or another quick dinner.

Let get started on our gluten free mung bean Korean pancake

The filling is really up to you! I picked things I had on hand: shrimp, green onion, mild kimchi (kids doesn’t like spicy, but you could make it spicier), baby zucchini – julienned, a couple of napa cabbage leaves shredded. Julienned carrots and/ or peppers work as well, I just didn’t have any. And many Koreans use a little minced pork as well.

 A little pre-planning will be necessary to make this dish so you can get the beans prepared. Soak beans over night.  Next day, rinse them and discard the liquid. Place them back in the bowl with 1/4 cup of rice and soak 8 hours or so. (I did this in the morning so by the evening the beans and rice were ready for dinner.

mung beans soaking with rice

mung beans soaking with rice

Next, prep all of the ingredients that you are using to fill the pancakes. I cut everything small so they would cook fast. 

Prepped pancake fillings: shrimp, green onions, kimchi, zucchini and napa

Prepped pancake fillings: shrimp, green onions, kimchi, zucchini and napa

Once the beans are finished soaking, drain the liquid, I did not rinse to keep a little of the rice starch on the beans. Place beans in a heavy duty blender with the egg, salt and 1/2 cup of water. Give it a blend and look to see if more water is needed. I ended up using about a cup (alternatively, Koreans authentically use the kimchi juice along with some water, that wouldn’t fly in my house but I thought I’d mention it). Blend until all of the beans and rice break down –  the batter should be like a thin pancake batter, not too thick.

 I poured all of the batter into a large bowl with all of my veggies and shrimp. However, if you wanted to customize pancakes for different people/palates you could keep veggies in a separate bowl.*

Time to fry them up!

On a large preheated skillet (medium heat), drizzle a little ghee or veg oil and drop a ladle full of batter onto the pan. They should sizzle around the edges. I cooked them about 3-4 minutes first side, flipped then cooked only about 1-2 minutes on second side. (Making sure shrimp or pork was cooked through)

Frying the pancakes

Frying the pancakes

* If you want to customize each pancake – drop a ladle full of the plain batter onto the pan and drop the veggies or meat over the top. Here, I would cook first side 2-3 minutes (or until it is set, flip) and cook the second side a little longer to cook the ingredients 3-4 min. 

Pancakes are slightly crisp on the outside, tender on the inside and make great leftovers (as I told you about – hehehe)

Gorgeous golden brown savory gluten free Korean pancake

Gorgeous golden brown savory gluten free Korean pancake

The gluten free mung bean Korean pancakes are a perfectly rounded meal in itself. but, I added a little fresh salad to the plate for some brightness and a tangy Asian dipping sauce. Dinner is served! In conclusion, MK even liked this dinner. The texture of the pancake is one thing that sold her. We will be adding this recipe to rotation during the year. What would you favorite fillings be?

Korean mung bean pancake

Dinner is served, gluten free mung bean Korean pancake

Gluten Free Mung Bean Korean Pancakes
Serves 6
Healthy and nutritious protein packed gluten free mung bean Korean savory pancake fry beautifully crispy on the edges.
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Prep Time
12 min
Cook Time
20 min
Prep Time
12 min
Cook Time
20 min
170 calories
26 g
42 g
2 g
12 g
1 g
103 g
1919 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
103g
Servings
6
Amount Per Serving
Calories 170
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 42mg
14%
Sodium 1919mg
80%
Total Carbohydrates 26g
9%
Dietary Fiber 6g
26%
Sugars 3g
Protein 12g
Vitamin A
7%
Vitamin C
12%
Calcium
8%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup Dried mung beans
  2. 1/4 Brown or white rice (or combo)
  3. 1 Egg
  4. 5-6 Large shrimp
  5. 7-8 Green onion
  6. 1/2 cup Mild kimchi (or hot)
  7. 1 Baby zucchini - julienned
  8. 1-2 Napa cabbage leaves shredded
  9. 1TB kosher salt
  10. Dipping sauce
  11. 1/4 cup low sodium tamari
  12. 1-2 TB rice wine vinegar
  13. 1 tsp toasted sesame oil
  14. 1 tsp sesame seeds (optional)
Instructions
  1. Soak beans over night.
  2. Next day, rinse them and discard the liquid.
  3. Place them back in the bowl with 1/4 cup of rice and soak 8 hours or so. (Do this in the morning so by the evening the beans and rice were ready for dinner.)
  4. Prepare all of the ingredients that you are using to fill the pancakes. Cut everything small and uniform to cook evenly. Place in large bowl.
  5. Once the beans are finished soaking, drain the liquid, no need to rinse.
  6. Place beans in a heavy duty blender with the egg, salt and 1/2 cup of water.
  7. Blend 10 seconds and look to see if more water is needed. Add more if too thick.(alternatively, use the kimchi juice along with some water for extra kick).
  8. Blend again until all of the beans and rice break down - the batter should be like a thin pancake batter, not too thick.
  9. Pour all of the batter into the large bowl with the veggies and shrimp. However, if you wanted to customize pancakes for different people/palates you could keep veggies in a separate bowl.*
  10. On a large preheated skillet (medium heat), drizzle a little ghee or veg oil and drop a ladle full of batter onto the pan. They should sizzle around the edges.
  11. Cook them about 3-4 minutes first side, flip and cook only about 1-2 minutes on second side. (Making sure shrimp or pork was cooked through)
  12. * If you want to customize each pancake - drop a ladle full of the plain batter onto the pan and drop the veggies or meat over the top. Here, I would cook first side 2-3 minutes (or until it is set, flip) and cook the second side a little longer to cook the ingredients 3-4 min.
  13. Pancakes are slightly crisp on the outside, tender on the inside and make great leftovers.
  14. Dipping sauce - super simple just combine the ingredients and enjoy.
beta
calories
170
fat
2g
protein
12g
carbs
26g
more
karinakappelonline.com http://karinakappelonline.com/


Food Allergy Snack Bag Ideas

Allergy-friendly snacks when away form home

Allergy-friendly snacks when away form home

One night at dinner, TQ asks: “You’re stuck on a desert island and you have a chance to save one thing, what will it be?” MK thought about it…… deliberated, and came up with something practical as she always does.  However, my quick reply was  “the snack bag!” We laughed…. seriously,  the snack bag really can be our lifesaver! Everyday after school there seems to be something going on…. soccer, volleyball, band practice, Dr. appointments (the list is endless) and of course, the first thing they say when they jump in the car is “I’m hungry.” I always have food-allergy snacks on hand in case we’re away from home for several hours because it can be difficult to just “grab” something on the run with TQ’s restrictions.

 

 

Snack bag contents

Staples:

Skinny pop or other plain flavored popcorn

Homemade chex mix – made with gf corn and rice Chex cereal, gf pretzels, a few chocolate chips, sometimes oat clusters, sunflower or pepita seeds. I change it up with whatever I find in the pantry.

Gluten free pretzels

Gluten free crackers

Daily add-ins:

Greenish banana (not too ripe)

Lactose free cheese cubes

Homemade gf muffin or bread that might be leftover

The not-so-healthy snacks sometimes included depending on the day:

Yellow bag Lay’s potato chips

Plain Frito’s chips

Homemade gf cookie (see my Artful Baker page for sugar cookies)

Sweetarts or Smarties – sometimes used as digestive aid as well

Medicine bag always included with the snack bag:

Pictured below are some of the items that I always have on had in our little med bag. Epipen, zrytec for an allergy flare up, lactaid for unexpected encounter with milk products, FrucosAid for an unexpected encounter with high fructose containing foods, and Smarties for that same reason. Vacation or a longer stint out of town may require other helpful items such as an anti diarrheal medicine, pain reliever, decongestant, band aid, hand sanitizer or wipes.

img_3079

Vacation is another topic that I could go into more detail. I’ll save those ideas for another day – like how to find appropriate restaurants and how to manage eating away from home. But, if you look closely at my box that I have packed here below you will see that I do have some interesting items.

This box was packed right before we left on vacation for a week. I included microwaveable rice packets for an emergency snack or meal. Beef jerky packets are also helpful in a pinch when it’s hard to stop for a meal. Find one that is not heavily seasoned and nitrate free.  Peanut packs were also included. I know, I know this post is about a food allergy safe bag – however, TQ is not allergic to peanuts, only tree nuts. So, in the case of a longer trip I do include those for a good source of  packable protein. MK will never allow me to pack the peanuts during the school year because she has friends with peanut allergies and she won’t risk getting them sick if they are in our car. (Gotta love that!) I felt I needed to explain my photo. 🙂

Vacation snack/supplement box

Vacation snack/supplement box

I hope this gives some ideas to those newly diagnosed with fructose malabsorption. Perhaps in the future, it will help to discuss some brand names that are working for us. Let me know your thoughts and if you have anything to add! I’m always looking for new ideas.

~K