Gluten-Free Simplicity

Useful Info, Tasty Anecdotes and Simple Recipes for Attaining Gluten-Free Simplicity

Posts Tagged ‘Protein’

Three-Cheese Hash Brown Casserole with Sirloin

Posted by nepeht on December 31, 2008

Three-Cheese Hash Brown Casserole with Sirloin

(Serves 4 Really Hungry People)


  • Slightly less than 1/4 cup diced onion
  • Slightly less than 1/4 cup diced green pepper
  • 1/4 cup julienne matchstick carrots
  • 1/2 lb of lean ground sirloin
  • 3 oz grated mozzarella *
  • 3 oz grated Cheddar *
  • 3 oz crumbled Oaxaca cheese *
  • 8 Hash Browns (frozen/thawed) *
  • Salt and Pepper to taste
  • 4 Tablespoons of Ketchup *

 The Process:

  1. Cut all of the vegetables and slice or grate the cheeses.
  2. Lightly saute the onion, pepper, carrots and sirloin in a saute pan.
  3. Thaw the Hash Browns.
  4. Preheat oven to 300 degrees.
  5. Lightly butter a small loaf pan.
  6. Place 3 and 1/2 Hash Browns flatly across the bottom of the pan.
  7. Add half of the sauteed ingredients on top of the bottom layer of Hash Browns.
  8. Cover with the Mozzarella Cheese.
  9. Add another layer of 3 and 1/2 Hash Browns.
  10. Add the rest of the sauteed ingredients.
  11. Cover with the Cheddar Cheese and the Oaxaca cheese.
  12. Bake for about 35 to 45 minutes.
  13. Serve with about a tablespoon of ketchup underneath each serving.

* Be sure to use Gluten-Free versions of these ingredients.

** This dish would probably also be wonderful with a light herb and/or with other cheeses, other meats, and/or mushrooms or other vegetables.


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Gluten-Free Energy Diet (part 2): Energy Levels with Celiac Disease and Its Partner, Gluten-Sensitivity (Part 2)

Posted by nepeht on December 11, 2008

  OK, I’m back.  I have a little more energy now.

  One can roll around the Internet and find others talking about this issue.  At there has been a discussion about whether or not Energy Drinks are Gluten-Free. At the same site in a different space is a discussion about how in adjusting to the Gluten-Free diet requirements, one person finds his/her self eating Gluten-Free Cookie Dough, thus lacking energy. Meanwhile, in response, others are suggesting they eat more protein etc..

Where to go from here? (c.2008, WTB)

Where to go from here? (c.2008, WTB)

  It really seems that this is an important topic for us.  I ran across a study about Body Composition and Dietary Intakes for persons with Celiac Disease.  One of the authors’ recomendations is,

“Strict follow-up and dietary advice in terms of the choice and composition of foods seem necessary to prevent malnutrition.”

  I know that even though I have had Celiac Disease for almost 10 years and Crohn’s Disease for almost 30 years, I still have a whole lot to learn about things like nutrition among other things.  For instance, I recall the “food pyramid” from elementary school, but lets face it: (1) That was in the last century (almost midway); and (2) A lot has changed both in foods as well as in my body.  But just in case you need a primer (as do I), here is a slideshow about it.

  I was reading last night in that book, “Gluten-Free for Dummies” and I was able to put together the basic sugar/insulin/low energy versus protein/high energy concepts.  Please excuse my ignorance here.  I also discovered that one probably cannot fully discuss this topic without at least a mention of the link between Celiac Disease and Diabetes

  You see, we really are talking about the body’s primary source of energy (sugar), and how the body handles it.  Then cross this up with the idea of sugar-carrying proteins for this body being significantly altered as one attempts to achieve and maintain a gluten-free diet.  In summary about proteins,

“Protein is an essential nutrient that is important to your health. Protein consists of chains of amino acids that are used by our bodies to grow muscles, hair, nails, skin and internal organs.

Diets rich in high protein foods are often recommended for athletes and body builders. In addition, many weight loss diets such as the Atkins diet prescribe a high protein, low carb diet.

Although protein is an essential nutrient, some research suggests that too much protein can increase the risk of developing heart disease, stroke, kidney stones and osteoporosis” Quoted from

  Let me remind you, I am nota Dietitian.  But some things are starting to make sense to me.  It seems one of the smart moves at this point would be to learn about which foods are both Gluten-Free and also contain proteins.  

  And this is going to be a challenge.  For instance, one can look at this website’s listing of High Protein Fast Foods, and one will immediately notice how few of them are Gluten-Free.  Bummer!!!

  OK… let’s keep looking.  So here’s a list of Fruits and if one clicks on a given fruit, one can get the reported protein value.  And here are the Veggies and their values.  And nuts & seeds etc…  You can follow that lead from here.

  How much protein do we need each day?  That is a good question.  I quote:

“Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person, 92 grams.”  From a Low Carb Diet Website.

  What I am getting thus far is that in order to have better energy, I need to start the day differently.  More protein.  Then follow throughout the day, trying to substitute more proteins for fewer carbohydrates and fats.  Maybe I can also lower my caffeine intake and just plain out sugerrrrry stuff.

  I am not necessarily recommending a “Low-Carb” diet.  I really cannot recommend anything as far as Diet goes with good conscience.  I am just learning.  But I am going to try and apply some of this and then move on.

  More later.

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