Mediterranean Diet and Digestive Health Specialist: Stella Metsovas http://stellametsovas.com Top Nutritionist Stella Metsovas Shares Mediterranean Diet Recipes and Lifestyle Programs for Optimal Digestive Health and Longevity Thu, 17 Apr 2014 13:26:20 +0000 en-US hourly 1 http://wordpress.org/?v=3.9 French Meets Greek: Garbanzo Bean Saladhttp://stellametsovas.com/greek-meets-french-garbanzo-bean-salad/ http://stellametsovas.com/greek-meets-french-garbanzo-bean-salad/#comments Thu, 10 Apr 2014 19:27:30 +0000 http://stellametsovas.com/?p=4635 Did you know that a daily serving of beans—like the garbanzo beans featured in this recipe—might be a key denominator in helping lower cholesterol, naturally?  The recent study published in the Canadian Medical Association Journal indicates that just one (yep, just one) serving a day of beans, peas, chickpeas or lentils can significantly reduce “bad cholesterol” and therefore […]

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Did you know that a daily serving of beans—like the garbanzo beans featured in this recipe—might be a key denominator in helping lower cholesterol, naturally?  The recent study published in the Canadian Medical Association Journal indicates that just one (yep, just one) serving a day of beans, peas, chickpeas or lentils can significantly reduce “bad cholesterol” and therefore the risk of cardiovascular disease (1).

Both my grandmothers swore by serving beans at almost every meal.  I’m sure they couldn’t connect exactly why these amazing little pulses were so incredibly healthy; they just believed these foods were nutritious because their mother thought so (and probably lived a relatively disease-free life).  Here’s more stuff on the health benefits of beans and some of my favorite recipes.

Garbanzo Bean Salad

Stella’s French Meets Greek Garbanzo Bean Salad

Ingredients

1 head radicchio, finely chopped

1 fennel bulb, finely chopped

1 package, frozen heirloom Parisian carrots

1 tsp. butter

1 tsp. fresh thyme

1 can organic garbanzo beans, drained

1 lemon, squeezed

½ cup fresh extra virgin olive oil

1 avocado, slivered

2 ounces feta, crumbled

Sea salt and pepper to taste

Directions

Use a medium to large salad bowl and combine the radicchio and fennel; set aside.

Heat the butter in a saucepan and add the carrots and thyme.  Gently sauté until the carrots are softened and heated throughout.   Add to the salad bowl and mix.

Use a small mixing bowl and add the garbanzo beans, 3 tablespoons of olive oil, 2 tablespoons of the fresh lemon juice and mix until beans have a crushed-like texture; season with salt and pepper.

Serve the salad individually by topping with the garbanzo mixture.

Display the avocado and feta on top.

Enjoy this magnificently healthy Mediterranean bean recipe!

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What Is a Realistic Serving Size? (Video)http://stellametsovas.com/what-is-a-realistic-serving-size-video/ http://stellametsovas.com/what-is-a-realistic-serving-size-video/#comments Thu, 13 Mar 2014 05:57:22 +0000 http://stellametsovas.com/?p=3105 Hi, my name is Stella Metsovas, and today we’re going to talk about a realistic serving size. One of the biggest mistakes people fall into when trying to eat healthier and lose weight are your portion sizes. Here, in America, I’m shocked by the serving sizes restaurants offer to their patrons. In many cases, they’re […]

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Hi, my name is Stella Metsovas, and today we’re going to talk about a realistic serving size. One of the biggest mistakes people fall into when trying to eat healthier and lose weight are your portion sizes. Here, in America, I’m shocked by the serving sizes restaurants offer to their patrons. In many cases, they’re enough to feed like two or three people. You always wanna take your lifestyle into account when determining serving size. For example, if you’re moderately active, you don’t require much starch based carbohydrates and should opt for more vegetables, clean burning fats and protein. Also, make sure not to overdo the protein. Too much protein is actually stored as fat, if your lifestyle doesn’t require those amino acids for muscle repair. Use the palm of your hand for optimal portions of protein. On a side note, it’s a myth that you need smaller meals throughout the day to be healthy or to lose weight. Find out what works best for you. But, remember, always keep your portions in control, no matter what.

Read more: http://www.livestrong.com/video/1007467-realistic-serving-size/#ixzz2kfhCieNQ

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Grilled Salmon With Couscous Recipe (Video)http://stellametsovas.com/grilled-salmon-with-couscous-recipe-video/ http://stellametsovas.com/grilled-salmon-with-couscous-recipe-video/#comments Mon, 10 Mar 2014 03:13:56 +0000 http://stellametsovas.com/?p=3364 Hi, my name is Stella Metsovas and I’m a globally recognized health food and diet expert, and today I’m going to show you how to make a super easy recipe, couscous and salmon, perfection. Now I’ve added about a tablespoon of butter to a pan and I’m going to lightly saute fresh cherry tomatoes, butter […]

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Hi, my name is Stella Metsovas and I’m a globally recognized health food and diet expert, and today I’m going to show you how to make a super easy recipe, couscous and salmon, perfection. Now I’ve added about a tablespoon of butter to a pan and I’m going to lightly saute fresh cherry tomatoes, butter and tomatoes pair really well with each other when you cook stove top because the butter is a nice fat and really gets into the texture of the tomato so it’s, it’s a win win combination. Actually better then olive oil might have been. Okay, so medium heat, let them soften a little bit. Okay, so now these almost completed, the cherry tomatoes. I’ve blanched some asparagus, we’re going to dice them up, I’ve also prepared some couscous according to the package instructions, it’s really easy to make. Now that the tomatoes are done I’m going to pair them with the couscous, mix everything together and now we’re going to get the salmon ready. Salmon is going to take minutes to cook, really easy, so this is already completed, the couscous mixture. Okay so the same pan that I used to saute the tomatoes, I’m going to add a filet of salmon, I’m using a beautify piece of Norwegian salmon today, I’ve lightly spiced it, a tiny bit of sea salt and pepper and you’re going to grill it for about 4 minutes total, about a minute and a half, two minutes to each side. I have the skin side down, I’m going to to cook that for about two and a half minutes and then I’m going to flip it over. Okay, so now the salmon is perfectly grilled, I’ve left the skin on because the skin actually tastes really good when it’s cooked to perfection. And I’m going to cut the salmon in little strips. And the way we’re going to display this on top of the couscous is like this. This is the perfect healthy salmon dish, couscous has this beautiful quality to it, it tastes in between like a, like a little nut and maybe like a little piece of pasta, so you have the beautifully grilled salmon, some tomatoes, asparagus, so good. My name is Stella Metsovas, enjoy.

Read more: http://www.ehow.com/video_12252399_grilled-salmon-couscous-recipe.html#ixzz2lFKfhGLE

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Diabetes: The Undercover Digestive Ailment?http://stellametsovas.com/diabetes-the-undercover-digestive-ailment/ http://stellametsovas.com/diabetes-the-undercover-digestive-ailment/#comments Tue, 25 Feb 2014 17:52:44 +0000 http://stellametsovas.com/?p=4423 Diabetes is an oft-discussed disease in today’s media; this is mostly due to its new status as an epidemic that has placed a severe burden on today’s healthcare system. There are two major “types”, and Type 2 (According to Dr. Francesco Rubino M.D. of the Gastrointestinal Metabolic Surgery section at Weill Medical College of Cornell […]

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Diabetes is an oft-discussed disease in today’s media; this is mostly due to its new status as an epidemic that has placed a severe burden on today’s healthcare system. There are two major “types”, and Type 2 (According to Dr. Francesco Rubino M.D. of the Gastrointestinal Metabolic Surgery section at Weill Medical College of Cornell University) accounts for 90-95% of all reported cases. Because it affects so many aspects of our health and wellbeing, it is easy to be confused about what “kind” of illness diabetes can be described as (it’s etiology, technically speaking).

While it is accepted that “DM” is a chronic and incurable disease; new research is beginning to reveal that it may be an “intestinal illness”—as such there are a variety of potentially new treatments and predictors.[1]

According to Dr. Debmalya Sanyal of the KPC Medical College in West Bengal India “altered gut microbiome can predict diabetes”.

While Type 1 Diabetes is considered a different ball game, the good doctor notes that “a growing body of evidence, however, appears to indicate that type 2 DM (T2DM) may be an operable intestinal illness”. The scientific community already accepts that there is a connection between your gut microbiota and the dysregulation of normal glucose tolerance. As such, it was recently proposed that gut bacteria are capable of contributing to differences in body weight, insulin sensitivity, and glucose metabolism (all key factors in T2DM).

Our diets define our guts, and ultimately have a great influence on our health—anyone with diabetes knows this. What we don’t often recall is that simple dietary changes can have great benefit—like including more fiber each day. For over 20 years scientists have acknowledged that a high fiber diet helps protect its proponents from obesity and diabetes; they just didn’t know how. Not anymore however.

A French-Swedish team of scientists from the CNRS and the Universite Claude Bernard Lyon 1 has finally revealed the mechanism responsible for fibers health boosting capabilities. Furthermore, they were able to further clarify the role of the gut and its microbiome in producing glucose during meals.

Such findings are immensely important, as they will further define dietary recommendations to enable prevention and management of the disease. Fiber from fruits and certain veggies that I often promote (cabbage and legumes like beans) in my Paleo-Mediterranean diet are great sources of “fermentable fibers”. They’re not actually readily digestible by the human gut, the bacteria we play host to do the work for us. The protective properties released by these fibers digestion help keep us slim and diabetes free.

How does it work though? Well first, it should be noted that the digestive tract is capable of synthesizing glucose between meals and at night to keep you feeling satiated. When that synthesized glucose is released your hunger fades, your resting energy expenditure is enhanced and your liver dampens its own glucose production.

When you eat fiber rich foods, you trigger this process! Feeling full quicker, using more energy and producing less glucose in your liver then lead to a slimmer waistline and an avoidance of disease. Ingestion of fiber also greatly increases a person’s sensitivity to insulin—also a boon in fighting off diabetes and its effects.[3]

Diabetes is a condition that will become the problem of 300 million people by 2025. At that time, the risk of contracting the disease sometime in your lifetime will be at 20%. Those are steep odds but you can level the playing field. If diabetes has already arrived, gastric bypass may be your friend—but it is major surgery and should not be considered lightly. If you’re not ready for that stop, or prefer to prevent diabetes from happening in the first place, look to changing your diet. Small changes can have a large impact—like adding more fiber—the more changes you make the better you’ll feel. Just remember my rule of thumb: eat well and be well, because it turns out you are what you eat!

 



[1] http://care.diabetesjournals.org/content/31/Supplement_2/S290.full

[3] http://www.sciencedaily.com/releases/2014/01/140114090822.htm?utm_source=feedburner&utm_medium=email&utm_campaign=Feed:+sciencedaily/most_popular+(ScienceDaily:+Most+Popular+News)

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BEEF STEW WITH ROOT VEGETABLEShttp://stellametsovas.com/beef-stew-with-root-vegetables/ http://stellametsovas.com/beef-stew-with-root-vegetables/#comments Fri, 07 Feb 2014 00:16:42 +0000 http://stellametsovas.com/?p=4447 Rich in minerals like magnesium, B-vitamins, fiber, protein, and low glycemic carbohydrates found in root vegetables, this stew recipe is sure to keep you healthy throughout the winter months. You can replace the beef with chicken, turkey, bison, lamb, tofu, or any other protein you like. Prepare extra servings for leftovers and freeze. Gently reheat […]

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BeefStew

Rich in minerals like magnesium, B-vitamins, fiber, protein, and low glycemic carbohydrates found in root vegetables, this stew recipe is sure to keep you healthy throughout the winter months. You can replace the beef with chicken, turkey, bison, lamb, tofu, or any other protein you like. Prepare extra servings for leftovers and freeze. Gently reheat on low to medium heat until hot. Enjoy this hearty stew filled with essential nutrients to keep your body going strong!

Servings: 6

Serving size: 1/6 of total recipe

INGREDIENTS

  • 1 cup barley (available in the bulk section of your grocery store)
  • 1 tablespoon butter
  • 2 medium onions, chopped
  • 2 shallots, chopped
  • 4 cloves garlic, minced
  • 1 leek sliced thin
  • 3 medium carrots, chopped
  • 8 white mushrooms sliced thin
  • 1 parsnip sliced thin
  • 1 1/2 pounds beef chuck roast, cut into cubes
  • 32-ounces low sodium beef broth
  • 3 cups water
  • 1 tablespoon fresh oregano
  • 1 teaspoon ground cinnamon
  • Sea salt and pepper to taste
  • Olive oil to taste
  • Optional: parmigiano reggiano as a garnish

TOOLS

  • Medium saucepan (4-6 quarts)
  • Large stockpot (8-12 quarts)
  • Large soup bowl for serving individually

INSTRUCTIONS

STEP 1

Prepare the 1 cup of barley in small stockpot (4 to 6 quarts) according to the manufacturer’s directions, or by covering the barley with 1 inch of water and simmering for 10 to 12 minutes. Drain and set aside.

STEP 2

Use a medium to large stockpot for this dish (8 to 12 quarts). Turn heat to medium-high and add the butter, onions, garlic, shallots, leek, carrots, parsnips, mushrooms, sea salt, and pepper. Gently stir until lightly softened, about 3 to 5 minutes.

STEP 3

Add the beef to the large stockpot with vegetables and cook for additional 2 minutes.

STEP 4

Add the oregano, cinnamon, broth and 3 cups of water and bring to a simmer.

STEP 5

Cover and cook for approximately 30 minutes.

STEP 6

Add the barley and cook for another 20 minutes. Stew should cook for a total of 45 to 60 minutes or longer for tender meat.

STEP 7

Garnish individual servings with fresh olive oil, sea salt, pepper and parmigiano reggiano.

Note: To make this dish really tender, use a crockpot and slow-cook for three to four hours.

NUTRITIONAL DATA PER SERVING

  • Calories: 355
  • Total Fat 13.35g
  • Saturated Fat 3.38g
  • Cholesterol 103.50
  • Sodium 515mg
  • Total Carbohydrate 32.55g
  • Dietary Fiber 7.62g
  • Sugars 3.80g
  • Protein 35.50g
  • Percentile
  • Fat 21%
  • Carbohydrate 36%
  • Protein 39%
Posted By Complete Nutrition and Stella Metsovas on January 28, 2014

- See more at: http://www.completenutrition.com/foodie-fix/posts/2014/january/beef-stew-with-root-vegetables/#sthash.EdEi3Tcp.dpuf

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HEALTHY PALEO BREADhttp://stellametsovas.com/healthy-paleo-bread/ http://stellametsovas.com/healthy-paleo-bread/#comments Sat, 01 Feb 2014 01:20:08 +0000 http://stellametsovas.com/?p=2543 HEALTHY GRAIN-FREE, PALEO BREAD RECIPE You’d think this recipe is more of a treat than a power snack!  I love buttering a slice of “bread” with almond butter and ground cinnamon.  Enjoy! Start to finish: 60 mins Servings: 14 Skill level: Moderately Easy Things Needed 1 cup coconut flour 4 eggs 4 tablespoons coconut oil, […]

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Paleo Bread

HEALTHY GRAIN-FREE, PALEO BREAD RECIPE

You’d think this recipe is more of a treat than a power snack!  I love buttering a slice of “bread” with almond butter and ground cinnamon.  Enjoy!

Start to finish: 60 mins
Servings: 14
Skill level: Moderately Easy

Things Needed

1 cup coconut flour
4 eggs
4 tablespoons coconut oil, melted
2 cups ripe banana
1 tablespoon cinnamon
1/4 teaspoon sea salt
1 tablespoon vanilla
1/2 teaspoon baking soda
1/2 cup chopped, unsalted macadamia nuts
Step 1

Preheat oven to 325 degrees F.

Step 2

Line a loaf pan with parchment paper.

Step 3

Mix the melted coconut butter, vanilla, eggs and banana in a bowl, until smooth and blended.

Step 4

Mix the dry ingredients — coconut flour, baking soda, sea salt and cinnamon — in a separate bowl.

Step 5

Add the dry ingredients and macadamia nuts to the wet mixture. Stir until combined.

Step 6

Spoon the batter into the loaf pan. Smooth the top with a nonstick spatula.

Step 7

Bake for approximately 45 minutes or until top and edges are golden.

Tips & Warnings

Nutritional Data
Servings per loaf: 14 (1/4-inch slices)
Calories: 164
Total fat: 12.5g
Saturated fat: 6.0g
Cholesterol: 52.9mg
Sodium: 66.0mg
Total carbohydrate: 9.5g
Dietary fiber: 4.0g
Sugars: 3.0g
Protein: 4.0g

Posted By Complete Nutrition and Stella Metsovas on July 2, 2013

RECIPE BY STELLA METSOVAS B.S. FOR COMPLETE NUTRITION http://www.completenutrition.com/foodie-fix

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Brown Seaweed & Pomegranate (VIDEO)http://stellametsovas.com/brown-seaweed-pomegranate-video/ http://stellametsovas.com/brown-seaweed-pomegranate-video/#comments Sat, 01 Feb 2014 01:13:14 +0000 http://stellametsovas.com/?p=2764 Stella Metsovas talks about the health benefits in seaweed and pomegranate. Brown+Seaweed+%26+Pomegranate — powered by LIVESTRONG.COM Hi, my name is Stella Metsovas, and today I’m gonna talk about brown seaweed and pomegranate. Before you gross out and think, ew brown seaweed, the stuff that gets caught on your leg when you’re in the ocean, let […]

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Stella Metsovas talks about the health benefits in seaweed and pomegranate.

Brown+Seaweed+%26+Pomegranate — powered by LIVESTRONG.COM

Hi, my name is Stella Metsovas, and today I’m gonna talk about brown seaweed and pomegranate. Before you gross out and think, ew brown seaweed, the stuff that gets caught on your leg when you’re in the ocean, let me tell you about the health benefits found in brown seaweed. I mean Doctor Oz talks about it every, almost every episode. He’s always talking about fat loss nutrients to take and brown seaweed is one of the top selections. It contains a carotenoid that is valuable in maintaining glucose and insulin levels, and that’s key if you want to make sure that your fat is reduced naturally. Pomegranate seed is a natural source of conjugated linoleic acid, otherwise known as CLA, and it has been know for weight loss aids by increasing metabolic rate. The importance of both brown seaweed and pomegranate are these nutrients that help raise the metabolic activity, so it raises the metabolism to help you burn more fat. So make sure before you think ew gross on that brown seaweed, go get yourself some nori strips, or you can even take in a supplement to help boost that metabolic activity.

Read more: http://www.livestrong.com/video/1007486-brown-seaweed-pomegranate/#ixzz2ib7jSycJ

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SAVORY EGG WHITE MINI-CUPCAKEShttp://stellametsovas.com/savory-egg-white-mini-cupcakes/ http://stellametsovas.com/savory-egg-white-mini-cupcakes/#comments Wed, 22 Jan 2014 01:49:18 +0000 http://stellametsovas.com/?p=2556                             Start to finish: 15 minutes Servings: 1 Skill: Easy Things Needed 2 egg whites 2 grape tomatoes, cut in half Pinch of sea salt & pepper 1 tablespoon extra virgin olive oil Mini cupcake pans Step 1 Preheat oven to 350 […]

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EGG CUPCAKES

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Start to finish: 15 minutes
Servings: 1
Skill: Easy

Things Needed
2 egg whites
2 grape tomatoes, cut in half
Pinch of sea salt & pepper
1 tablespoon extra virgin olive oil
Mini cupcake pans

Step 1
Preheat oven to 350 degrees.

Step 2
Coat the muffin pan lightly with olive oil.

Step 3
Remove the yolk from the eggs, keeping the white portion in a bowl.

Step 4
Place the egg whites into the cupcake pan carefully, using a spoon. Two eggs should make four mini-cupcakes.

Step 5
Place the halved tomato in the middle of each egg cupcake. Bake for 10 minutes. Season with sea salt and pepper; top with remaining olive oil.

Nutritional Data
1 serving = 4 mini-cupcakes
Calories 179
Total fat 13.5g
Saturated fat 0g
Cholesterol 0mg
Sodium 350mg
Total carbohydrate 1.5g
Dietary fiber 0.2g
Sugars 0.4g
Protein 12.0g

Posted By Complete Nutrition and Stella Metsovas on June 4, 2013

RECIPE BY STELLA METSOVAS B.S. FOR COMPLETE NUTRITION See more at: http://www.completenutrition.com/foodie-fix

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GLUTEN-FREE GREEK STUFFED PEPPERShttp://stellametsovas.com/gluten-free-greek-stuffed-peppers/ http://stellametsovas.com/gluten-free-greek-stuffed-peppers/#comments Mon, 20 Jan 2014 03:10:47 +0000 http://stellametsovas.com/?p=2579 Start to finish: 60 minutes Servings: 6 Skill: Moderately Easy                                             Things You’ll Need 2 cups Arborio rice, prepared by manufacturer’s directions 2 cups kale, chopped 1 medium onion, diced 10 crimini mushrooms, diced […]

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Start to finish: 60 minutes
Servings: 6
Skill: Moderately Easy

GLUTEN FREE GREEK STUFFED PEPPERS

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Things You’ll Need

2 cups Arborio rice, prepared by manufacturer’s directions
2 cups kale, chopped
1 medium onion, diced
10 crimini mushrooms, diced
2 medium carrots, diced
2 cups canned tomatoes
1 teaspoon sea salt
1 teaspoon ground pepper
1 tablespoon oregano
6 whole bell peppers, seeded
1 pound ground turkey
3 tablespoons olive oil

Directions

Step 1

Heat the oven to 350 F. Lightly coat a deep baking dish with olive oil.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the onions and lightly saute. Add the carrots, mushrooms and kale, until soft (this should take about 5 minutes). Add canned tomatoes, and set the mixture aside in a large mixing bowl.

Step 3

Cook the ground turkey in skillet until finished, and add it to the mixture. Season with sea salt, pepper and oregano. Mix all the ingredients together.

Step 4

Cut the top off the bell peppers and reserve the tops. Remove the core and seeds.

Step 5

Stuff the bell peppers with the mixture and set upright in baking dish. Top with the reserved bell pepper tops. Season with sea salt and pepper and use the remaining olive oil on top.

Step 6

Bake for 35 minutes at 350 F, or until the tops are lightly browned. Serve immediately.

Nutritional Data (1 Serving)

Calories 391
Total Fat 6.45g
Saturated Fat 1.11g
Cholesterol 53.33mg
Sodium 550.06mg
Total Carbohydrate 34.41g
Dietary Fiber 9.09g
Sugars 8.36g
Protein 26.88g
Carbs 45.5%
Fat 19.1%
Protein 35.5%

Posted By Complete Nutrition and Stella Metsovas on March 19, 2013
- See more at: http://www.completenutrition.com/foodie-fix/posts/2013/march/gluten-free-greek-stuffed-peppers/#sthash.LXuN0Ypa.dpuf

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Gluten in Indian Food (Video)http://stellametsovas.com/gluten-in-indian-food-video/ http://stellametsovas.com/gluten-in-indian-food-video/#comments Sat, 18 Jan 2014 06:02:20 +0000 http://stellametsovas.com/?p=3030 Hi, my name is Stella Metsovas, and we’re gonna be talking about gluten in Indian food. Oh Indian food, how much I love your spices, rice, soups and tajines. If you suspect any issues with gluten however, you might want to reconsider what dishes you order in your favorite Indian restaurant. Almost all main courses […]

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Hi, my name is Stella Metsovas, and we’re gonna be talking about gluten in Indian food. Oh Indian food, how much I love your spices, rice, soups and tajines. If you suspect any issues with gluten however, you might want to reconsider what dishes you order in your favorite Indian restaurant. Almost all main courses in the Indian cuisine are gluten free, because the dishes are made with fresh ingredients, such as lentils, meat, rice, rather than the processed ones you don’t want in your diet anyway. Vegetables don’t contain any gluten, and almost all traditional Indian vegetable dishes are gluten free. Order biryani, a casserole made with eggplant, saffron and rice. Dahl is another option, it’s made of pureed lentils and yellow sweat peas. You’ll have to skip over the tasty bread like naan. Naan is almost always made with wheat flour, and I love naan. And finally, desserts, which most traditional Indian desserts are made with flour. So they’re off limits if you’re looking to go gluten free in your favorite Indian restaurant. Read more: http://www.livestrong.com/video/1007556-gluten-indian-food/#ixzz2kNCIEjvR

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