Tip:
Highlight text to annotate it
X
[no dialogue].
♪ [music playing] ♪♪
Hi my name Lisa Heiser, I'm a graduate dietetics student
at Eastern Illinois University.
I've come today to talk to you about your WIC, the WIC program
and foods that you can purchase from your WIC vouchers
to eat gluten free.
Gluten is a sensitivity or allergy that some people
or children have and there are certain foods
that you need to avoid.
The foods containing gluten are wheat, rye, and barley.
Wheat is in all purpose flour, so anything made with flour
you're going to want to avoid.
Things made with rice or potatoes are things that you can
actually, or somebody with a gluten sensitivity can consume.
So we're going to go over a day of, a day diet and what you
could eat during that day.
For breakfast, for instance, you could have Rice Krispies
or if you prefer Corn Chex, or Rice Chex, anything made with
a rice base when you look in the ingredients, as long as it
doesn't say wheat in there, that's a cereal you can consume,
and milk is naturally gluten free also.
Another food that you can get for a snack during the day would
be mixed fruit, the mixed fruit for WIC has to be in 100% juice,
and fruit and vegetables are naturally also gluten free.
For lunch you could have corn and beans and rice,
rice and beans actually make a complete protein,
so that is very beneficial in things that we want to include
in things throughout the day.
Another snack, maybe in the afternoon, your child or you
with whoever the sensitivity, is getting hungry, you can have
sliced apples with peanut butter and it's an excellent choice,
kids love it.
For dinner, we're actually going to go ahead and make a dinner,
we're going to make salmon patties that are gluten free.
The first thing that you're going to want to do is to open
up your salmon, they usually come in little containers like
this, you can use salmon or tuna, tuna also works if
you prefer tuna.
You're going to want to drain your salmon, so we'll go ahead
and do that.
We're going to dump that into our bowl here.
So there's one salmon, and these are about 7 1/2 ounces,
so you want to use about 7, 7 1/2 ounce containers of salmon.
Get them to come out here, there we go.
Alright, and then an egg, one egg.
An egg that doesn't have the shells in there, pick those out.
Okay.
It's also important that you wash your hands before and after
cooking, I don't have a fountain here so I have some wipes
that I brought.
Wipe my hands off.
Alright, and then two tablespoons of onion.
You're going to want to dice your onion
so it's pretty finely diced.
And then, we'll steal our milk from over here,
one third of a cup of milk.
And then I have dill seed, you can use dill weed,
or snipped dill, fresh snipped dill.
It just kind of gives it a little zing if you don't have it
you can certainly make this recipe without dill,
it is not necessary.
And that is one tablespoon.
Okay.
And then oats, oats are naturally gluten free, but you
do want to make sure that they have not been contaminated.
A lot of oats are in facilities where they do have gluten
and if you have a child or yourself with a severe gluten
sensitivity, or allergy, oats could be problematic so you want
to make sure that they don't have, they haven't been
contaminated with any wheat.
And you want 3/4 cup, so I've got a 1/4 here, so I'm going
to do that 3 times.
Alright, now the fun part, and this is actually the part that
the kids can help with, kids love it.
Make sure they also wash their hands before and then they can
just dive right in and kids love getting messy.
So you just mix it up with your hands, get it all pretty even
so that you've got oats and the egg and everything all over
not just in one spot, so you really want to get in there
and mix well.
Alright, after you've got that all mixed up, what do you think
the next step will be?
That's right, wash your hands after you've touched food
or you're going to touch food, it's always important
to wash your hands.
It was really messy, I have to wipe my hands
a couple times here.
Alright here, in a skillet, you're going to want to put
a tablespoon of margarine so that you can go ahead
and make these into patties and then fry them in the margarine.
So, I should have done this before I washed my hands,
but you will put them into little patties, place them
in your butter, wash your hands.
And then you're going to do it for 3 to 4 minutes on one side
and then you flip them and 3 to 4 minutes on the other side,
and it will come out looking a little like this.
I've made our dinner here.
Like you already know, we've talked about previously,
potatoes are naturally gluten free, so we have a sweet potato,
and asparagus and then this is our salmon patty and what it
would look like on both sides.
So now that you know how to cook gluten free, I wish all of you
with gluten sensitivities, or allergies a happy
and healthy eating.
♪ [music playing-- no dialogue] ♪♪