SNAP4CT
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations

SNAP4CT Blog

Eating Gluten-Free on a Budget

8/30/2019

4 Comments

 
Gluten-Free on a Budget
Last month we talked about the challenges of managing “Food Allergies on a Budget.” This month, we are discussing gluten. Similar to allergens, gluten is tricky to avoid. Read on to learn the basics of the gluten-free diet, and if it’s right for you.

What is Gluten?

​Gluten is a protein found in the grains; rye, most oats, barley, and wheat.
TIP: You can use the phrase ROB W  to remember which grains have gluten. ​

Is a Gluten-Free Diet Better?

There’s a myth that eating a gluten-free diet leads to weight loss, or is healthier than other ways of eating. This isn’t necessarily true. Gluten-free products can be lower in fiber and other nutrients, and higher in sugar. In addition, specialty gluten-free foods, like breads and pizzas, generally cost twice as much as regular versions. For most of us who are trying to eat well while spending less, eating gluten-free may not be the best option. 

Who Needs to Avoid Gluten?

Unfortunately, if you are one of the 3 million people with celiac disease, then eating a gluten-free diet is essential. When someone with celiac disease eats gluten, it damages their digestive tract and leads to uncomfortable symptoms like bloating, cramps, diarrhea, mouth sores, irritability, anxiety, fatigue, and more. If you have any of these symptoms, please see your doctor so they can determine if you might have this autoimmune condition. 

Could it Be Gluten Intolerance? ​

Some people don’t actually have celiac disease, but they don’t feel well after eating gluten. This is called, “gluten intolerance.” If you have an intolerance, you are better off avoiding or severely limiting gluten (we’ll show you how as you keep reading).

Where is Gluten Hiding in Each Food Group?

The best way to avoid hidden gluten in foods is to choose unprocessed foods that don’t have extra sauces or additives. It’s also very important to read ingredient labels to be sure there are no gluten-containing ingredients. Here’s what to watch for in each of the groups:

  • Grains – Gluten is mainly found in the grain group in rye, barley, and wheat. Most oats also contain gluten because they are processed with other grains. You can find “gluten-free oats,” but they tend to be more expensive. All types of wheat must be avoided including farro, durum, and spelt. Products made from wheat like bulgur, semolina, pasta, and couscous must also be avoided. Any foods made with wheat flour must also be eliminated. That long list of foods includes flour tortillas, cereals, gravies, crackers, soups, chowders, and baked goods such as breads, rolls, cakes, pies, and cookies.

  • Protein – Fresh cuts of meat and fish, are all naturally gluten-free. Watch out for breaded cutlets and meats covered with gravy or fried in oil that has been used to cook other gluten-containing foods. Beans, tofu, nuts, and eggs are gluten-free and tend to be filling and budget-friendly options. 

  • Vegetables – All vegetables are gluten-free. Watch out for frozen vegetables in sauce. These often have gluten ingredients to make them thick and creamy. It is safer to melt your own cheese or add your  own seasonings  over plain veggies.  

  • Fruits – All fruits are gluten-free. Be aware of fruit pies or cobblers which have gluten in the crumb topping or crust.

  • Dairy – Most plain and even flavored milks and yogurts do not have gluten. The same is true for the majority of fresh cheeses. But, occasionally they may contain additives. Be sure to read labels.

  • Other – Condiments and dressings are especially hard to trust.  Many seasonings and sauces include malt which comes from barley. You will find this in malt vinegar and in some salad dressings. Soy sauce, BBQ sauce, and seasoning packets also often contain wheat. Again, be especially careful to read all labels to be safe and use your own spices whenever possible (see our Sodium Free Spice Blends). 

What CAN You Eat on a Gluten-Free Diet?

Gluten-Free Shopping List
 
​Don't worry - there are lots of foods that are gluten-free.

​Check out our Gluten-Free Shopping List [PDF] for simple suggestions. 


7 Easy Gluten-Free Meals & Snacks

​When you need a meal fast, it is helpful to have a few trusty ideas on hand. Be creative – eat breakfast meals for dinner and try foods in different ways. The following favorites offer inexpensive, quick bites for any time of day.
Tacos
​
​
Corn taco shells and tortillas don’t have gluten and they are inexpensive. Stuff them with traditional meats or beans (like our Vegetarian Tacos recipe). Or try them in new ways. One of our SNAP4CT dietitian’s enjoys Peanut Butter Banana Tacos. Just toast a corn taco shell, slather it with a tablespoon of peanut butter and add a sliced banana.  
Vegetarian Tacos Picture
Greek Yogurt Parfait 

Plain or vanilla Greek yogurt layered with nuts and fruit is a tasty treat. A traditional Fruit Yogurt Parfait recipe uses granola, but you can leave that out, or use shredded coconut or a gluten-free cereal for added crunch. 
Fruit Yogurt Parfait Picture
Eggs & Sausage
​

You can find chicken sausage in the refrigerator case or turkey and rice sausage links in the freezer section of the store. They cook up in minutes. Serve with eggs cooked to your liking and you have a filling, easy meal. Add a side of cooked spinach for more nutrition, like in our Green Eggs recipe.
Green Eggs Picture
Stuffed Baked Potato 

Baked potatoes are nutritious, filling and easy to make. Stuff your potato with beans and spices for a great meal any time like with these Southwest Baked Potatoes.  
Southwest Baked Potatoes Picture
Lettuce Wraps 

Large iceberg lettuce leaves can replace bread or a bun. Use lettuce leaves to wrap hamburger patties or in this fun Black Bean Lettuce Wraps recipe. 
Lettuce Wraps Picture
Cream of Rice Cereal with Fruit & Nuts 
​
C​ream of rice is easy to make and inexpensive. Add banana for some fiber and natural sweetness and top with your favorite chopped nuts for added protein.
Cream of Rice Cereal Picture
BONUS TREAT!  Black Bean Brownies
​ 

Following a gluten-free diet is difficult and often means skipping baked treats. You don't have to miss out! Our Black Bean Brownies don’t have any flour, but they still taste rich and delicious. 
Black Bean Brownie Picture
For More on Celiac and the Gluten-Free Diet:
  • Find a list of Resources on Celiac Disease from the U.S. National Library of Medicine
  • Explore Gluten-Free Foods from the Celiac Disease Foundation 
  • Get tips on Label Reading from the Celiac Disease Foundation
For More Tips on Grocery Shopping on a Budget:
  • 6 Ways to Save Money Grocery Shopping, and
  • 5 Tips to Make Grocery Shopping Easier
Print Friendly and PDF
4 Comments

Food Allergies on a Budget

7/25/2019

4 Comments

 
Food Allergies on a Budget
Having food allergies is difficult for everyone! Add in the challenge of a limited budget, and it can feel overwhelming. We at SNAP4CT want to help. With a little planning, you can keep yourself, or your loved ones, safe and healthy, while still saving money.   

The Most Common Food Allergens

​There are 8 major food allergens. They include milk, eggs, fish, shellfish (crab, lobster, shrimp), tree nuts (such as almonds, walnuts, pecans), peanuts, wheat, and soybeans. 

Steps to Avoid Allergens in Foods

Allergens on Ingredient Label Picture
No matter what you are allergic to, it is important to minimize the risk of an allergic reaction by following these steps:
  1. Read Ingredients Labels –  Always know what is in the food you are eating. Do this by reading the ingredients label on any packaged food you eat or drink. Food makers must alert consumers when any of the 8 major food allergens are included in a product. If the specific allergen isn’t actually listed in the ingredients list, you will find a warning at the bottom that says, “Contains…” (i.e.  Contains Wheat, Milk, and Soy.)
  2. Prepare Food Yourself – It is always better to make your meals and snacks yourself from unprocessed foods that have few added ingredients. This ensures that no sneaky additives will make you sick.
  3. Avoid Cross-Contamination of Allergens – Cross-contamination happens when one food mixes with another food by accident. This can occur in several ways. One common way is when you use a knife, cooking utensils, or cookware to prepare a food that contains allergens, and then don’t thoroughly clean that item before preparing a safe food. To eliminate this problem, use a special plate, pot and utensils when preparing food for the person with allergies. Buying a few plates and a set of utensils in a single color, or marking them “allergen free” will help you remember which ones to use.
  4. Ask Questions – When eating away from home, you must be sure that what you are served is safe. Ask questions about how the food was prepared, what ingredients were used, and if you can have a dish modified so that it will be safe to eat.
  5. Pack Safe Snacks – Always be prepared. Find a go-to treat that you know you can eat. Many fruits are safe and naturally portable making them a great base to a meal or snack away from home. Bananas, apples, oranges, pears, and grapes are all healthy choices. 


Fruits & Vegetables are Safe

On that note, both fruits and vegetables are excellent options for anyone with food allergies. The proteins in foods are generally what cause a food allergy. Fruits and vegetables are naturally low in protein, which usually makes them a safe and healthy choice.  
 
In order to save money when buying fruits and vegetables, look at all the options - fresh, frozen, and canned. When buying frozen/canned fruits and vegetables, look for those without sauces or additives. 

Dairy Food Replacements

Almond Milk Picture
If you must avoid dairy, it is important to look to alternatives fortified with the calcium and vitamin D needed for bone health. Unsweetened plant-based milks are an easy swap for cow’s milk.
  • Soy or rice milks are available in most stores next to the cereal in shelf-stable boxes and in the dairy section.
  • Almond, cashew, or coconut milks and yogurts are also available in the dairy section.
These dairy alternatives tend to cost more, so watch for sales and coupons to help make these options more affordable. [Find more money-saving shopping tips here.]
 
For more info see, Non-Dairy Sources of Calcium from MyPlate.


Options for Peanut Allergies

Ants on a Log
Energy Trail Mix
Roasted Chickpeas
With so many kids dealing with life-threatening peanut allergies, it has become common for schools to ban peanuts and peanut butter. 
  • Sunflower butter is a safe alternative to peanut butter. While it does cost more, a little spread can go a long way. Use it on celery sticks topped with raisins to make a kid-friendly snack, “Ants on a Log”.
  • Sunflower seeds are the most economical of the seeds and they can serve as a healthy snack on their own or in a Trail Mix. 
  • Try Roasted Chickpeas for a healthy snack that mimics the crunch of nuts. 

Inexpensive, Allergen-Free Recipes

​The following meals and snacks are inexpensive, easy to make, and free from the 8 major allergens:
Apple Nachos
Black Bean Lettuce Wraps
Roasted Chicken & Root Vegetables
Southwest Baked Potatoes
Red Monster Smoothie

Need More Info on Food Allergies?

The following resources offer additional help:
  • “What You Need to Know about Food Allergies” – from the FDA 
  • Tips for Avoiding Your Allergen (PDF)  - from Food Allergy Research & Education (FARE) 

Print Friendly and PDF

Watch for next month when we talk about Eating Gluten-Free on a Budget.
4 Comments

14 Tips for Using Canned & Frozen Fruits

5/23/2019

3 Comments

 
Using Canned & Frozen Fruits Photo
We LOVE fruits! They taste sweet, make healthy desserts and snacks, and they are loaded with nutrients. However, like fresh vegetables [see “Vegetables the Easy Way”], fresh fruits can be expensive when they aren’t in season and they can spoil quickly. Canned and frozen fruits can be cheaper, more convenient options. Here’s how to make the most of them in your desserts and snacks.    

Healthy Ways to Use Canned or Frozen Fruit

Applesauce Photo
Fruits contain natural sugars and are already sweet enough on their own. Read the ingredient label when buying packaged fruits so you are sure there is no added sugar or syrup.   
  • Buy canned or jarred fruits packed in 100% juice or water. The label will often say, "no sugar added."
  • If you buy canned fruit in syrup, rinse and drain the fruit to remove excess sugar.
  • Instead of buying individual fruit cups, buy a jar of fruit or natural applesauce and make your own snack-packs with reusable plastic containers. 
  • Thaw frozen fruits in the refrigerator overnight and then drain using a colander over a large bowl. Save the juice for sweetening seltzer or for making fruit ice cubes. 


6 Classic Canned & Jarred Fruits

Spiced Pears Photo
There are canned and jarred fruits that always taste great. The following options are available in most grocery stores. These fruits are all delicious on their own or when used as a topping for plain yogurt, whole grain pancakes, or oatmeal.
​
  • Natural Apple Sauce
  • Peaches  ​
  • Mandarin Oranges
  • Mixed Fruit
  • Pineapple
  • Pears

Feeling Fancy? Spiced Pears make an easy, decadent dessert. 

4 Fabulous, Frozen Fruit Finds

Pineapple Orange Popsicles
Peanut Butter Banana Smoothie
Mango Green Smoothie
Pineapple – Frozen pineapple chunks are naturally sweet and turn any smoothie into a tropical treat. Plus, they are much easier than cutting a prickly pineapple – ouch! Use frozen or canned pineapple to make kid-friendly Pineapple Orange Popsicles.

Mixed Melon or Fruit Salad – Frozen melon balls or frozen fruit salad make the perfect light dessert. Just thaw and serve, or try in our Melon Salsa. 

​Bananas – Overripe bananas are often cheaper in the “damaged fruit” section of the grocery store. Stock up and freeze ripe bananas in a freezer bag to have them available for a quick Peanut Butter Banana Smoothie. 

Mango – Frozen mango chunks blend beautifully into a Mango Green Smoothie.  

4 Easy Treats to Make with Frozen Berries

Berries can be expensive when they aren’t in season. Frozen berries are always available and typically cost less. Use frozen or thawed berries in the following treats:
​
Banana Pineapple Strawberry Smoothie Picture

Banana Pineapple Strawberry Smoothie

Blueberry Coffee Cake Picture

Blueberry Coffee Cake

Frozen Yogurt Cups Picture

Frozen Yogurt Cups

Berry Oatmeal Picture

Berry Oatmeal

BONUS TIP! If your fresh fruits are starting to go bad, freeze them! Freezing fruits like brown bananas or ripe berries will keep them from ripening any further. You can put them to delicious use with the tips you just learned.  

For even more information, take a Fruits Grocery Store Tour or explore the Fruit Group from ChooseMyPlate.gov.
Print Friendly and PDF
3 Comments

Enjoying Vegetables the Easy Way

3/26/2019

3 Comments

 
Canned & Frozen Vegetables
Vegetables are some of the healthiest foods available. Yet, many of us have trouble eating the minimum recommended 3 servings (2 ½ cups) daily. Fresh veggies can be expensive, especially if you are buying them out of season. And, sometimes they go bad before you can eat them. Luckily, there’s an easy solution!

​Canned and frozen vegetables are inexpensive, always in season, and last a long time. Give them a try in our easy recipes. You will love them!
​

Canned & Frozen Vegetables - Just as Good as Fresh!

​Before we go any further, let’s get something straight – canned and frozen vegetables are just as good as fresh varieties. You may have heard the saying, “fresh is best.” That’s not really true! Canned and frozen vegetables are picked at their peak of ripeness and then preserved to keep their nutrients. Fresh foods can sometimes taste better, but they are not necessarily better for you. Plus, canned and frozen veggies are already chopped and ready to eat, making them very convenient. 

Healthy Tips for Using Canned & Frozen Vegetables

Since canned and frozen vegetables are processed and packaged, there are some tips to follow to make the healthiest choices.
  • Look for reduced or no sodium (salt) canned vegetables, or rinse canned veggies to remove some of the sodium (salt).
  • Buy plain frozen vegetables without sauces. They are cheaper and better for using in recipes.
  • Always read the ingredient list to be sure you are getting mostly vegetables. 
Canned Black Olives, Reduced Salt

How to Use Canned or Frozen Vegetables

Cooking with canned or frozen vegetables is very easy. Generally, canned veggies work best in casseroles or soups because they are a little softer in consistency. Frozen vegetables can taste great all by themselves heated up as a side dish. The following suggestions are popular, flavorful choices. 

6 Canned Vegetables You Will Love

Beef & Vegetable Soup
Veggie Pizza Pita Pockets
Peanut Butter, Banana & Pumpkin Sandwich
  • ​Tomatoes – Canned tomatoes are excellent for making a hearty pasta sauce or as a base for soup.  [See "Soup in 4 Steps" for easy instructions.]
  • Mushrooms – Use canned mushrooms as a simple pizza topping or chop them finely and add them to meat. [Visit Blenditarian.com for more on this cost-saving trend.] 
  • Mixed Vegetables – The classic mix of vegetables (carrots, peas, and corn) is perfect as a base for soup or pot pie.Try them in  Beef & Vegetable Soup.  
  • Pumpkin – Buying an entire pumpkin is expensive, and cooking it can be lots of work. Canned pumpkin gives you all the nutrients with none of the work. Add canned pumpkin to vanilla pudding or to a smoothie to give it more fiber and a creamy consistency. You can even use it to make a Peanut Butter, Banana & Pumpkin Sandwich. 
  • Corn – Kids love canned corn! It is naturally sweet and also makes a great addition to casseroles or dishes like this Southwest Salad.
  • OIives – Low sodium black olives make a tasty, filling snack. They also add flavor to salads, casserole, and pizza. 

5 Frozen Vegetable Favorites

Crock Pot Steak & Peppers
One Pot Mac and Cheese
Basic Vegetable Quiche
  • ​Peppers or Onions - No one likes chopping onions! A bag of frozen onions can save you a lot of tears. Onions and peppers are flavorful additions to stir fries, casseroles, or omelets; as a topping for pizza; or in a simple quesadilla. Frozen peppers work great in Crock Pot Steak and Peppers.  
  • Frozen Peas – Peas can perk up virtually any dish. Add them to casseroles or macaroni and cheese, or serve them with baked chicken or fish. Try peas in this easy Turkey Tetrazzini. 
  • Chopped Broccoli – Raw broccoli can taste bitter and it can be difficult to prepare. Frozen, chopped broccoli has a milder flavor and takes no prep time. Sautee frozen broccoli with a little garlic and serve it as a healthy side dish, or add the cooked broccoli to eggs for a Basic Vegetable Quiche.
  • ​Spinach – If you are trying to get more greens into your diet, frozen spinach is an excellent choice. Toss it into your morning smoothie and you won’t even know it’s there. Give it a try in our Mango Green Smoothie.
  • Riced Cauliflower – Cauliflower chopped into rice-shaped pieces is super popular. You can use it as a replacement for starches like pasta or rice, or you can eat it on its own as a tasty side dish. If you cook it and then puree it with a little garlic, it tastes like creamy mashed potatoes!

For more tips on using frozen & canned vegetables, see:

10 Meals Made from Frozen Vegetables
Make It a One-Dish Meal
Print Friendly and PDF
3 Comments
<<Previous
Forward>>

      Subscribe to our
      ​blog & receive a FREE cookbook!

    Subscribe
    Picture

    Categories

    All
    Cooking School
    Cooking Tips
    Exercise
    For The Kids
    Grocery Shopping
    Growing Your Food
    Holidays
    Meal Plans
    Nutrition Tips
    Recipes
    Saving $$

    RSS Feed

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    April 2018
    February 2018
    January 2018
    December 2017
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016


​Services

Healthy Living Tips
Recipes
Search Tool


​Suppo
rt

About Us
Contact
FAQ
Privacy


Picture
Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
Picture
SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations