Ask Shelley Case: Fresh Veggie Ideas for the Gluten-Free Diet
Monday, November 7th, 2011
Question:
Now that autumn is here do you have any ideas and gluten-free recipes to help me incorporate more vegetables into my diet?
Answer:
Although summer is over and many of the plentiful vegetables of the season have dwindled in availability from your local farmer’s market and produce stands, fall is an opportunity to discover a whole new array of vegetables.
Three of the most popular vegetable categories of the autumn season include winter squashes, root vegetables and cruciferous vegetables. All three are excellent choices for making soups, stews, side dishes or even as the feature in vegetarian main dishes. Here is a quick primer on autumn vegetables and some gluten-free recipes. Enjoy!
Squash It! Winter squashes are the thick-skinned and bright colored cousins of the thin-skinned and lighter colored goose-necked squashes of summer past. Winter squashes are packed with nutrition, especially Vitamin A, potassium and dietary fiber. Besides the nutritional value of these squashes, winter squashes are a real “keeper” – meaning that they store well due to their thick, hearty skins and can keep fresh in a cool and dark storage location for several weeks.
Some popular varieties include butternut, pumpkin, acorn, and spaghetti squash. Check out this link for more information about squash.
All these varieties are best prepared steamed or roasted, but they are also perfect additions to soups, stews and purees. A favorite of the holiday season, winter squash dishes are also fragrant while cooking since they pair well with nutmeg and cinnamon. Some recipes using these squashes include:
Apple Cinnamon Stuffed Squash
Italian Herbed Sauce and Spaghetti Squash
Pureed Butternut Squash Soup
Take Root: Varieties of fall root vegetables include parsnips, beets, carrots, sweet potatoes turnips and rutabagas. These autumn root vegetables are often favored in soups and hearty stews.
Technically, root vegetables are the actual “root” of the vegetable plant that is enjoyed as the edible portion of the plant. Not all vegetables grown underground are root vegetables – many are tubers (potatoes or yams) or bulbs (garlic, onions and fennel).
Root vegetables are also sources of dietary fiber and other nutrients such as Vitamin A. Some recipes including root vegetables include these:
Sweet Buttered Parsnips
Sweet Balsamic Roasted Beets
Orange Sweet Potatoes
Cruciferous! Although the name sounds daunting, examples of some cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, bok choy and kale. These nutritious vegetables contain disease-fighting phytochemicals (naturally occurring plant chemicals), dietary fiber, vitamins (especially vitamin C) and minerals. For more information about the nutritional composition check out this link.
Studies show consumption of cruciferous vegetables may lower your risk of various cancers. So make sure to incorporate these healthy vegetables in soups, stews, salads or serve as a side dish. Check out these recipe ideas:
Brussels Sprouts Almondine
Roasted Cauliflower
Cream of Broccoli Soup
Ask Shelley Case is a feature of BeFreeForMe.com. It is published the second Tuesday of each month. Shelley Case, RD is a Consulting Dietitian, Speaker and Author of Gluten-Free Diet: A Comprehensive Resource Guide. Visit Shelley and get more gluten-free tips & info at: GlutenFreeDiet.ca