Calcium and Fibre Recipes
Calcium and Fibre are important nutrients for those who are following a gluten free, healthy and balanced diet. That is why we've developed these recipes to be focused on being good sources or high in fibre and calcium.
Our Foodies Recommendations
Our in house foodies have picked their favourite recipes and why you should try them this month!
Nicola has chosen the Vegetable Lasagne. "This is a great alternative to a more traditional style lasagne and makes for a quick, nutritious, midweek family meal. The beans not only add extra fibre, they also add texture, and it’s packed full of veggies too.”
Lorna opted for our previous recipe of the month, Marinated Yoghurt Spiced Chicken & Bean Rice. "This is a tasty nutritious dish. You can marinade the chicken the night before, to then make a quick midweek meal. The yogurt marinade provides a great source of calcium. By using brown basmati rice instead of the white, alongside the beans, this will help to add extra fibre.
Sam recommends the Falafel Burger "Although I'm not a vegetarian, when I make this falafel burger I don’t for a second feel like I am missing out on the meat as it is extremely flavourful and I know that I am getting a balanced meal packed full of fibre hidden among the delicious falafel burger. Don't forget to try out the polenta chips to go with it, give it a try, who knows it could be your new favourite too? ”
Naomi has picked out the Popcorn "I made the popcorn with my children, it's great to make for a movie night or the savoury flavour is a hit snack in their lunch boxes, the added bonus is I know they are getting a healthy option which is a good source of fibre. We will be making this again but experimenting with the different flavours.
Louise chooses the Raspberry and Banana and Almond Cake “This is a really moist cake, packed with bananas and raspberries. It will last for two days in an air tight container. If you are not going to eat it all within two days, cut it into portions and pop it in the freezer.”
Why is calcium so important?
A diet rich in calcium is important for keeping bones strong and to reduce the risk of osteoporosis. This is associated with coeliac disease because of the reduced absorption of vitamins and minerals from food, including calcium due to a damaged gut. It is recommended that adults with coeliac disease have at least 1,000 milligrams (mg) of calcium each day, this is higher than an adult without coeliac disease.
Dairy foods are great to increase the calcium into the diet. Like cheese, milk and yoghurt. However calcium can be sourced from other foods such as dried fruit, nuts, beans and green vegetables for example kale.
Why is fibre so important?
A gluten free diet can be low in fibre and wholegrains due to the removal of the cereals wheat, rye and barley. Fibre helps to prevent constipation by moving food and waste through the gut. There is evidence to show that diets high in fibre are associated with a lower risk of heart disease and bowel cancer. Certain types of fibre can also reduce cholesterol levels.
To increase the amount of fibre in your diet include gluten free wholegrains such as amaranth, millet, quinoa. Go for brown or mutligrain versions of gluten free foods such as flour, bread and pasta. Pulse and dried fruit are also great additions to increase your fibre intake.