Food allergies are very common these days and they can easily be defined as an undesirable bodily reaction, or immune response, from proteins found in foods.1 Some of the more common allergens we see today include dairy, soy and wheat. Wheat allergies are most common in children and infants and it is listed as one of the six most commonly implicated food allergens according to the Food and Agriculture Organization of the United States.1 When a person has a wheat allergy, one type of white blood cells, called B-cells, send out antibodies to “attack” the wheat2. At the same time, local tissues in the body send out natural chemical messengers to alert the rest of the body that there is a problem2. This reaction happens very fast (within minutes to a few hours) and can involve a range of symptoms.2 Such reactions can manifest in numerous ways such as hives, diarrhea, eczema, angioedema and even migraines. Unlike a common allergy, gluten sensitivity and Celiac disease are autoimmune disorders characterized by only an intolerance to the protein gluten found in wheat, but there can be overlap with the symptoms so it is important to get an accurate diagnosis from an allergist. Those who are allergic to wheat can have reactions to any number of proteins in wheat, not just gluten. If you have an allergy to wheat, the best way to manage your symptoms is to simply avoid eating foods containing wheat. Stick to a wide variety of vegetables and proteins to create a balanced diet free from allergic reactions. Below is a wheat-free take on a classic, hearty, Italian dish!
5-8 medium zucchinis, spiralized or shredded
1 pound ground protein of choice (turkey, beef, bison or soy crumbles work great)
1 yellow onion, diced
2 tablespoons olive oil
4 cloves of garlic, sliced
2 carrots, diced
1 stalk of celery, diced
1 28-ounce can whole tomatoes
1 tabelspoon tomato paste
1 tablespoon oregano
1 teaspoon salt
1 teaspoon black pepper
Start by heating the olive oil in a large pan on medium-high heat. To that, add the onion, carrot, celery and meat and sauté until the veggies are softened and slightly browned on the edges and the meat is completely cooked through. About 10 minutes. Next, add the garlic, tomatoes, tomato paste and seasonings. Stir and simmer, using a spoon or fork to break up the whole tomatoes. The longer this simmers the better, but if you are short on time, thirty minutes should do the trick. Grab a bowl and fill it up with lots of zucchini noodles, then top with your Bolognese!
- Pasha I, Saeed F, Sultan M, Batool R, Aziz M, Ahmed W. Wheat Allergy and Intolerence; Recent Updates and Perspectives. Critical Reviews In Food Science & Nutrition[serial online]. January 2016;56(1):13-24.
- Celiac Disease, Non-Celiac Gluten Sensitivity or Wheat Allergy: What is the Difference? (n.d.). Retrieved May 15, 2017, from https://www.gluten.org/resources/getting-started/celiac-disease-non-celiac-sensitivity-or-wheat-allergy-what-is-the-difference/