Gluten is characterized by a set of proteins that is present in wheat, rye, barley and oats.

Do you have gluten intolerance? See the recipes you can make.

It is a disease of multifactorial cause, identifying environmental factors (premature introduction of gluten in the diet of infants), immunological and genetic. It is estimated that in Portugal, 1% to 3% of the population suffers from this pathology.

What is celiac disease?

Celiac disease is a chronic and autoimmune disease that arises in individuals with a genetic predisposition to it, originating from the permanent sensitivity to gluten. Ingestion of gluten triggers an inflammatory response in the small intestine, mediated by the immune system, destroying the intestinal mucosa and decreasing the capacity for absorption of nutrients.

What are the symptoms?

This disease can manifest itself at any age, from the first moment of the introduction of gluten in the diet. It is often diagnosed in children (between 6 and 20 months), however, it is increasingly common to be diagnosed in adulthood.

Common symptoms in children:

– Loss of appetite;

– Diarrhea and / or constipation;

– Abdominal distension;

– Mood changes;

– Delay in growth.

Common symptoms in adults:

– Anemia and thrush;

– Constipation and / or diarrhea;

– Abdominal cramps;

– Recurrent abdominal pain;

– Vomiting;

– Flatulence;

– Bone pain and cramps;

– Chronic tiredness;

– Changes in behavior.

The diagnosis of this disease is not made only by identifying the symptoms, but by other criteria such as:

– Analysis of blood and feces;

– Serological tests;

– Biopsy of the intestine.

Therapy

The therapy consists exclusively in the total removal of foods containing gluten from the diet, as well as its derivatives, allowing the regeneration of the intestinal mucosa. In order to carry out an effective treatment, multidisciplinary teamwork between the doctor, nutritionist and family members is necessary, since compliance with the gluten-free diet and the change in lifestyle can be seen as a difficulty on the part of the individual.

Recipes
Gratin Cod with Grain (12 servings)

Bacalhau gratinado com grão | Intolerância ao glúten | Dieta | Holmes Place

Ingredients for cod and vegetables:

Large cod fillets soaked 800g

2 garlic cloves

2 bay leaves

2 boiled eggs

500g of potatoes

2 carrots

1 turnip

2kg turnip greens

2kg of Portuguese cabbage

1 c. of salt tea

Ingredients for the grain:

500g of cooked grain

1 chopped onion

4 cloves garlic, minced

Chopped parsley

2 c. of olive soup

1 c. of salt tea

Ingredients for “green olive oil”:

Parsley

3 c. of olive soup

Preparation:

Place the cod in a low saucepan, with the skin facing up, add the garlic and bay leaves and cover the loins with boiling water. Keep covered for 30 minutes.
Grind the grain with the wand, add the onion, garlic cloves, parsley, olive oil and salt and mix well.
Prepare the “green olive oil”, crushing the parsley with the olive oil.
Drain the cod, reserving the cooking water, clean it from skins and bone chips. Peel the eggs and cut them into slices. Reserve. Put the cod cooking water on the fire and bring to a boil.
Add the peeled potatoes, carrots and turnip and the greens and cabbages already chosen. Season with salt and cook until they are al dente. Remove, drain and cut all ingredients separately into small pieces.
Preheat the oven to 190ºC. In a ring, 8 to 10cm in diameter, arrange the ingredients in layers, ending with the grain and bake for about 10 minutes. Remove, unmold and decorate with pieces of boiled egg. Sprinkle with “green olive oil”

Nutrition facts per serving:

Energy 417kcal;

Fats 8,7g of which saturated 1,5g;

Carbohydrates 26.7 of which sugars 3.9g;

51.1g proteins;

Fiber 9.9g.

Cod millefeet (8 servings)

Mil folhas de bacalhau | Intolerância ao glúten | Dieta | Holmes Place

Ingredients:

500g of soaked cod loins

3 cloves of garlic

1 bay leaf

800g of potatoes to cook

Salt (1 tbsp + 1 tsp)

2 onions

Olive oil (4 tbsp + 1 tbsp)

2 courgettes

Pepper

2 c. honey soup

170g of spinach

2 c. of vinegar soup

150g of cornbread kernels

Preparation:

Place the cod loins in a pan with rubberized garlic cloves and bay leaves. Cover with water, cover and boil gently for about 4 minutes. Remove from heat and let cool in the broth.
Cook the potatoes in spiced water with a tablespoon of salt. Drain them, remove their skin and cut them into slices, placing half on a tray.
Cut the onions into thin slices and cook them with the four tablespoons of olive oil, until they are soft and start to brown. Remove and set aside.
Clean the spine skin cod, shred it in thick chips and spread it over the potato slices. Cover with the drained onion (reserve the oil), placing the remaining potato slices on top.
Preheat the oven to 200ºC. Remove the garlic cloves from the cod cooking broth, chop them into pieces and add them to the onion oil. When they start to brown, add the courgettes in thin slices and cook 5 minutes, over medium heat.
Season with the remaining salt and a little pepper and cook for another 5 minutes or until tender. Add the honey, boil another 2 to 3 minutes, over medium to high heat, and add the spinach. Sprinkle with vinegar.
Arrange the mixture of zucchini and spinach over the potato slices and sprinkle with the crumbed cornbread. Drizzle with the remaining oil and bake for 30 minutes or until the bread is golden brown.

Nutrition facts per serving:

Energy 254kcal;

8g fats of which 1g saturated;

Carbohydrates 30g of which sugars 9g;

Proteins 15g;

Fiber 4g.

Hake fillets with roasted potatoes (4 servings)

Filetes de pescada | Intolerância ao glúten | Dieta | Holmes Place

Ingredients:

400g frozen fillets

3 sun-dried tomatoes

3 c. of sliced ​​black olives soup

2 packs of green asparagus

500g of potato

1 c. of salt dessert

Pepper

Rosemary

3 c. of olive soup

Preparation:

Preheat the oven to 190ºC. Place the fillets, previously defrosted, on an oven tray and sprinkle them with tomato and slices of olives.
Cut the asparagus stalks, discarding the stiffer bases, and spread them around the fillets. Cut the potatoes in half and arrange them on the tray as well. Season with salt, pepper and rosemary, drizzle with olive oil and bake for about 20 minutes. Serve immediately.

Nutrition facts per serving:

Energy 225kcal;

Fats 4.7g of which saturated 0.8g;

Carbohydrates 23g of which sugars 3.6g;

Proteins 22.5g; Fiber 3.3g.

Chicken Breast Stuffed with Pumpkin and Baked Sweet Potato (4 servings)

Peito de frango recheado | Intolerância ao glúten | Dieta | Holmes Place

Ingredients:

400g chicken breast

400g sweet potatoes

400g pumpkin

200g of mushrooms

120g of leek

120g onion

1 c. of olive soup

1 c. of balsamic vinegar tea

Rosemary

Preparation:

Start by opening the chicken breasts in half without cutting to the end. Place the pumpkin cut into pieces together with the leek and stuff.
Place the chicken breasts stuffed with the sweet potato in the oven at 220ºC.
Sauté the mushrooms with onion and the balsamic vinegar.
Place the chicken with sweet potatoes and mushrooms on a plate, season with rosemary and serve.

Nutrition facts per serving:

Energy 277kcal;

Fats 4,3g of which saturated 0,84g;

Carbohydrates 32g of which sugars 10.7g;

27g proteins; Fiber 5.6g.

Stewed Chicken and Chickpeas (4 servings)

Estufado de grão | Intolerância ao glúten | Dieta | Holmes Place

Ingredients:

220g chickpeas

320g of frozen spinach

350g of chicken

300g pumpkin

300ml of aromatic vegetable broth

200g onion

200g of carrot

80g of peeled tomatoes

350g gluten-free pasta

20g garlic

1 c. of olive soup

Pepper

1 lemon (zest and juice)

Preparation:

Start by preparing the aromatic broth by bringing 600 ml of water to the heat with the onion, pumpkin and garlic peels. Let it cook, strain and reserve.
In a pan, place the chopped onion, garlic, diced pumpkin, tomato, spinach, chicken and gluten-free pasta. Add about 300 ml of aromatic broth and let it simmer.
Finally, add 1 tablespoon of olive oil and let it stew for about 30 minutes, until all the food is cooked and the sauce is refined, adding finally the mint and zest and lemon juice, rectifying the flavors with the chili.

Nutrition facts per serving:

Energy 423kcal;

Fats 8,9g of which saturated 1,32g;

Carbohydrates 83.4g of which sugars 6.8g;

37g proteins;

Fiber 10.2g.

Turkey Roll with Potato and Vegetables (4 servings)

Rolo de peru | Intolerância ao glúten | Dieta | Holmes Place

Ingredients:

400g of turkey

400g of carrot

240g onion

200g courgette

200g pumpkin

200g of potato

100g of pepper

100g of cabbage

1 egg

20g garlic

1 c. of olive soup

Preparation:

Start by chopping the onion, garlic and leftover turkey. Mix the beaten egg, onion and garlic with the meat.
On a surface place a sheet of silver paper and add the previous preparation spreading it in the shape of a rectangle. In half arrange the pumpkin cut into small squares. Roll it up carefully in the form of a roll, tightening the ends tightly.
Place on a tray and bake at 200ºC until cooked.
Serve with potatoes and cabbage roasted in the oven and accompany with carrots, courgettes and peppers cut into julienne or spiralized.

Nutrition facts per serving:

Energy 272kcal;

Fats 8.4g of which 1.5g saturated;

Carbohydrates 21.7g of which sugars 9g;

Proteins 30g; Fiber 6.3g.

Bibliographic references

https://nutrimento.pt/noticias/doenca-celiaca-e-dietas-sem-gluten/
https://www.celiacos.org.pt/

Adriana Gomes

Team Eat Well Holmes Place Coimbra

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