Safety with celiac disease goes beyond gluten-free food. It’s easy to get caught up in the gluten-free side of things and as a result, neglect other areas that play into safety with celiac.
Tag: celiac safe
In this post, I will discuss ways to use collagen peptides and what they are.
What is Collagen?
Body-wise, collagen is the most abundant protein in your body. It forms connective tissue which is important for many parts of your body. It helps give support to your skin, muscles, and bones.
Food-wise, collagen can be found in foods like bone broth and organ meat. Collagen is part of the reason why bone broth is such a popular health food.
Collagen is also sold as a protein supplement either simply as collagen or as collagen peptides.
Interestingly, collagen is not a complete protein source. This means that collagen doesn’t have all of the essential amino acids in it. However, this doesn’t even begin to negate its beneficial impacts.
What are Collagen Peptides?
Collagen peptides, also known as hydrolyzed collagen, is a form of collagen that has been broken down. This form of collagen is considered to be easier to digest and absorb in the body.
Why use Collagen Peptides?
Collagen Peptides have a variety of reported benefits:
- Improved skin elasticity (which can help with aging)
- Recovery of lost cartilage (which can help with joint-health)
- Strengthened tendons and ligaments (which can also help with joint-health and muscle support)
- Increased bone mineral density in postmenopausal women
Not to mention they are often flavorless and are a great way to sneak in extra protein into your diet.
My favorite collagen peptides are from Great Lakes Gelatin. They don’t have an after taste (like many other collagen peptides I’ve tried) and their collagen and gelatin products come from grass-fed cows.
5 Ways to Use Collagen Peptides
Now that you know what collagen peptides are, here are 5 ways for you to use them in your recipes!
One of my favorite ways to use collagen peptides is in protein-energy bites. It’s a great way to get some extra protein into my snacks that I meal-prep.
To incorporate them into your energy bites, simply add a scoop or two of collagen peptides into your energy bite dough and prepare them as you normally would.
Some of the protein-energy bite recipes I’ve developed sport a whopping 5 – 8g of protein per serving. Here’s a list of my favorite collagen protein-energy bite recipes:
- Cake Batter Bliss Bites (6.2g of protein a ball)
- Peanut Butter Protein Bites (8g of protein a ball)
- Chocolate Protein Energy Bites (5.2g of protein a ball)
Oatmeal, overnight oats, & chia seed pudding
Collagen peptides are typically flavorless so it makes them easy to add to your morning oats or chia pudding. The next time you go to make a cozy breakfast bowl, mix in a scoop of collagen for a boost of protein.
If you want some more guidance, I have a Red Velvet Cake Chia Pudding recipe that has collagen in it that you can try.
I’ll be honest, I’m not the biggest fan of smoothies. I feel like the hit my bloodstream too fast. However, I’ve learned that adding sources of protein and healthy fats to my smoothies has helped with this issue.
So on the rare occasions when I am craving a smoothie, I’ll throw in a scoop of collagen. This not only adds a boost of protein but it also helps slow down how fast the smoothie hits me.
Try my Raspberry Red Velvet Cake Smoothie if you need some smoothie inspiration!
Perhaps one of the easiest ways to use collagen peptides is by adding it to your dips (like I did with my Protein Hummus recipe).
Think hummus, bean dip, guacamole, the list goes on. Simply adding a scoop (or two) can be a great way to pack in some extra protein.
Frothed into your milk
Adding collagen into your latte seems to be all the rage these days.
Simply add a scoop to your coffee or tea and enjoy. Or froth it into your milk for an extra creamy and nourishing latte.
Bonus Idea from my mentor Kelly Schmidt is to mix a scoop of collagen into your morning scrambled eggs!
Do you use collagen peptides? What’s your favorite way to use it? Let me know in the comments.
Affiliate Disclosure: This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.
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Is the cross-contact from a shared toaster really something to worry about? Before now, there hasn’t been a lot of research on the true impacts of different potential cross-contact scenarios such as sharing a toaster with regular gluten-containing bread when you have celiac disease. A lot of recommendations like having a separate toaster are based on assumptions that gluten will be transferred but minimal to no research has been done to prove it. That changed this September 2019, when a new preliminary study came out on different gluten cross-contact scenarios.
What is cross-contact?
For those of you who may not be familiar, cross-contact is a term used to describe when an allergen comes into contact with a food that doesn’t contain that allergen.
An example of cross-contact might be non-gluten-free bread touching gluten-free bread. A lot of people have varying opinions on what level of strictness someone with celiac should take to avoid cross-contact.
Some current generally accepted recommendations:
- Use a separate toaster/convection oven
- Use separate dish cleaning utensils (rags, sponges, brushes etc.) for gluten-free cookware
- Use separate knives and cutting boards for gluten and non-gluten-free foods
- Try to store gluten-free foods separately from gluten-containing food (or above it instead of below it)
- Wash the handles of your cabinets and fridge on occasion
- Use separate griddles, fryers, waffle irons, and other similar appliances
- Use separate condiment containers for gluten-free bread (don’t share butter)
The study “Preparation of Gluten-Free Foods Alongside Gluten-Containing Food May Not Always Be as Risky for Celiac Patients as Diet Guides Suggest” to be published in the Gastroenterology journal, tested three different cross-contact scenarios to see how much gluten was transferred in each instance.
The scenarios in the study included:
- Toasting gluten-free bread in a shared toaster
- Cutting a regular cupcake with a knife, washing the knife, and then using to cut a gluten-free cupcake
- Boiling regular pasta in water, and then boiling gluten-free pasta in the same water
You can find the results in the study but in summary, the only transfer of gluten that was above unsafe levels (determined to be >20ppm) was the cooking of gluten-free pasta in water that has previously boiled regular pasta.
I think it’s important to note however, that some people with celiac react to as little as 5ppm of gluten in their food. So while this research might open up doors for a lot of people with celiac, again, just because some people with celiac can eat something safely, other’s might not be able to.
So what does this mean for people with celiac disease avoiding cross-contact?
This is a preliminary study, which means it’s an initial exploration/review/evaluation of cross-contact situations as they relate to celiac disease. At the end of this specific study, it is cited that “[f]uture larger studies in home and commercial cooking environments should address a wider range of scenarios, cooking surfaces, and types of food. Such studies are needed to inform evidence-based recommendations for best practices for GF food preparation that balance the risk of gluten exposure with harm from anxiety and hypervigilance.”
Essentially, we still need more research on the safety of certain cross-contact situations for those with celiac. Over-restriction and anxiety around cross-contact and food situations are a big problem impacting the quality of life in people with celiac. I’m excited to see more definitive research come out that might potentially open up a known safer world. For now, working with a dietitian specializing in celiac can be a great resource for you if you’re confused on the level of gluten avoidance you should be taking to manage your celiac.
Does hearing this make you uncomfortable? Does it concern you?
It made me uncomfortable to hear too. The lifestyle I’ve mastered and learned to live like the back of my hand could be changing. I might be able to safely eat toast from a shared toaster? WHAT!? If the research continues to trend in supporting these findings, I definitely will need to work hard on challenging my comfort levels and figuring out what is best for me. If you find yourself in the same boat, working with a dietitian can help you do the same.
Like I mentioned earlier in this post, people living a gluten-free lifestyle related to celiac are prone to unnecessarily restricting. I was guilty of this myself in my earlier days of diagnosis. If you’re feeling uncomfortable with these findings too, I’d suggest you try to understand why.
Why does this make you uncomfortable? Why are you uneasy about this possible change?
Again, this is just a preliminary study. Meaning this isn’t definitive, this is just the start of cross-contact research. Which also, can I just say is so exciting! There is finally more research coming out on gluten and cross-contact – yay!
Weisbrod VM, Silvester JA, Raber C, McMahon J, Coburn SS, Kerzner B, Preparation of Gluten-Free Foods Alongside Gluten-Containing Food May Not Always Be as Risky for Celiac Patients as Diet Guides Suggest, Gastroenterology (2019), doi: https://doi.org/10.1053/ j.gastro.2019.09.007.
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Calcium rich breakfasts (and meals in general) are important to make sure that your nourishing your bones and body appropriately. This list of calcium-rich breakfast recipes is dairy-free, plant-based, and gluten-free.
Adequate calcium is especially important for those experiencing impaired absorption, like those who are healing their gut following a celiac diagnosis. Often these individuals have impaired calcium absorption. Additionally, due to small intestine damage, have trouble digesting dairy products, which is a large source of dietary calcium. This makes getting enough calcium especially important and might even warrant a supplement.
However, I am a huge food first advocate and while you might want to consider and talk with your health professionals about a calcium supplement, that doesn’t mean you can’t focus on calcium-rich foods too!
Here are some of my favorite calcium rich breakfast recipes that you definitley want to try!
Chia Seed Puddings
Chia seeds are an excellent source of calcium! 3-tbsp of chia seeds contain 233 milligrams of calcium which is nearly 20% of your daily needs!
Despite them containing phytic acid which could impair calcium absorption, you still get a decent amount from eating them. Additionally you can make chia pudding with plant-based milks which are often fortified with calcium. This makes this breakfast option a nutrient and calcium dense choice!
Here are a few of my favorite gluten-free chia pudding recipes!
- Prebiotic Apple Ginger Chia Seed Pudding (pictured here)
- Vegan Caramel Chia Seed Pudding
- Cake Batter Chia Seed Pudding
Chia pudding is just so versatile and perfect for meal-prep making it a great option for busy people too!
Perhaps my favorite of all of these calcium rich breakfast recipes are Vegan Breakfast Nachos.
The beans and kale in this recipe help pack in the calcium into this delicious breakfast recipe. Not to mention there’s tons of flavor from the avocado, tomatoes, pickles onions, and salsa. YUM!
Garlic Bean Toast
This garlic pinto bean toast is a plant-based and calcium rich alternative to your avocado or simple buttered toast. It’s packed full of flavor with a balance of crispy and soft textures that are sure to rock your world!
Not to mention, it’s EASY to make!
Smoothie bowls if made with plant-based milks (which are fortified with calcium) can be a great calcium rich breakfast option. An even better option if you make a delicious green smoothie bowl!
Here is an awesome resource on how to make a smoothie bowl! Smoothie bowls are highly customizable. You can flavor and top them as you please!
Similar to smoothie bowls, smoothies are a great calcium rich breakfast option because of use of plant-based milks (and hopefully dark leafy greens). Not to mention they are easy to prep for the week and great to take on the go!
My favorite smoothie of all time is my Raspberry Red Velvet Smoothie (just omit the collagen peptides to make it plant-based).
What are your favorite calcium rich breakfast recipes? What about calcium rich foods? Are you worried about calcium? Let me know in the comments!