Simple. Tasty. Gluten Free!

My daughter was diagnosed with Celiac Disease at the age of 21. Celiac disease is an autoimmune disease that occurs in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. It is estimated to affect 1 in 100 people worldwide, but only about 30% are properly diagnosed. 1

As a college student, this meant going out for pizza and burgers with friends would drastically change. She needed to choose Gluten Free foods, as well as foods that were not contacted with other foods containing Gluten. As a clinician for over 30 years, I have seen the choices and labeling for Gluten Free items grow tremendously, but this did not take away from her daily struggle of what she can eat. 

In the three years since her diagnosis, Gluten Free has become a normal part of her day. She went from being tired and feeling sick all the time, to a life full of energy and strength. She is able to prepare balanced meals and find restaurant choices that meet her needs more easily. Here is one of her favorite meals! All items are labeled GLUTEN FREE on the food label, and several are pre-cooked with a busy college student in mind. 

CARNITAS STREET TACOS MEAL

Ingredients

• Pulled Pork (Pre-Cooked; refrigerator section; Del Real Carnitas from Costco are a favorite)

• Corn Tortillas - small taco sized

• White Rice - instant rice or microwavable white rice

• Fresh Cilantro - roughly chopped, ½ cup

• Lime juice - 1 tsp

• Mexican Style street corn (Ready-Made; freezer section)

• Can of Black Beans (pick your favorite)

• Canola or Vegetable oil - 1 T

• Salt and pepper

• Bell Pepper - red, orange, or yellow diced (optional)

Toppings for the Tacos

• Salsa

• Sliced Avocado

• Shredded Cabbage

• Shredded Cheese

Directions

1. Cook the white rice in the microwave or stove. Follow directions on the package. 

2. While rice is cooking, warm the pulled pork in a large skillet according to directions on the package.

3. Remove the pork from the skillet and set aside in a serving dish. 

4. Add 1 tablespoon of vegetable oil to the pan. Saute the diced bell pepper; seasoning with salt and pepper.

5. While the bell pepper is cooking, heat up the street corn and beans, as directed. 

6. Add a splash of lime juice and a handful of cilantro to the rice. Mix well. 

7. Now assemble the tacos as desired with the rest of the ingredients. 

You can use leftovers to make taco bowls, as well! Make sure to store leftovers in containers that are only used for Gluten Free items to prevent cross contact. Enjoy!

Navigating a Gluten Free diet can be challenging, and here at Lemond Nutrition, we can help relieve some of the stress of what to eat on a daily basis and individualize it to meet your needs. Contact us us at info@lemondnutrition.com or visit our website to schedule an appointment lemondnutrition.com. We accept most insurances and offer in-person and on-line appointments in 20 different states.  

Written by Nancy Davison, MS, RDN, LD

Acknowledgements

1 Al-Toma A, Volta U, Auricchio R, Castillejo G, Sanders D, Cellier C, Mulder CJ, Lundin KAE. European Society for the Study of Coeliac Disease (ESsCD) guideline for coeliac disease and other gluten-related disorders. United European Gastroenterol J. 2019. Doi: 10.1177/2050640619844125