by Cindy R. Kaplan, MA., VP Marketing Enjoy Life Natural Brands

I am a self-proclaimed health nut. Before my celiac diagnosis, I would reach for the grainiest foods I could find. When I first gave up gluten, I quickly found my diet laden with gluten-free specialty foods made of white rice, unhealthy oils and refined sugars. Unfortunately, this fare was much lower in fiber, protein and vitamins than its’ wheat-full counterparts. While willing to make an unhealthy choice now and then to satisfy my craving for a doughy treat, it didn’t seem right that "gluten-free" had to mean "health-free" — especially since most of us eating these foods need the nutrition more than anyone!

Power-up on Produce
Veggies and fruit can fake a great stand-in for a starchy side, tasty treat or super snack. Try spaghetti squash in place of pasta or roasted carrots instead of fries for an extra vitamin A and fiber kick. Mix mashed fruit (i.e., bananas, pears or prunes) into your cookies or muffins to bulk up on vitamins & minerals, and cut back on oil & sugars. Freeze grapes for a cool, crisp snack and always keep a great dip on hand to bring excitement back to veggie sticks.

Go Nuts
Nuts, seeds and legumes offer tasty ways to up fiber, protein and iron intake. Reach for raw nuts and unsweetened nut butter to keep this power food as healthy as nature intended. Try grinding almonds and adding as flour to your favorite baked goods. If you or your little ones aren’t big on beans, try baking bean flours into your recipes, or puree them and add to soups or dips for a mild flavor with big-time benefits. And don’t forget the flax - full of healthy omega-3 fatty acids, a sprinkling of this wonder food on salads and cereals or in your baked goods will go unnoticed by even the pickiest eaters. Soy foods like fun-to-eat edamame (boiled soy beans) and flavored soy milks (made without barley malt) offer more tasty, health affirming alternatives.

Upgrade your Grains
Rice can be nice, but it doesn’t offer a lot for your body. Try other grains/grain alternatives for greater nutrition. Amaranth and quinoa are great bets, with loads of fiber, protein, iron and healthy fats. Try them hot in cereal, baked into breads and treats, or flavored as a delicious side dish. Buckwheat and teff are solid options as well. If rice is your favorite, go for the brown and wild kind, which offer more fiber, vitamins and minerals.

Shop Smart
It’s important to screen your prepared foods to make sure they measure up to good health. Weed out any products with hydrogenated oils or refined white sugars. Reach for products that are GMO-free, and made from natural sweeteners, healthy fats and the "good grains" (see above). Whenever possible, choose foods that are rich in fiber, protein, vitamins and minerals. More and more foods like this are available today (my favorite healthy picks are Enjoy Life’s™ bagels and granolas and Perky’s™ Nutty Flax and Original Perky O’s cereals ). And the best part is…they taste great!

Cindy R. Kaplan is the Vice President of Marketing for Enjoy Life Foods. For more information on Enjoy Life Foods and their products please visit www.enjoylifefoods.com or call 1-888-50-ENJOY.