March is National Nutrition Month… so I believe it is my duty to teach you something about food that you may not know.  After thinking, I’ve decided that I am going to teach you about allergies, and how to spot common allergens on labels; but first I’m going to give you some basic information about food allergies.

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Food allergies, what are they? 

According to The Food Allergy and Anaphylaxis Network, food allergies occur when the immune system mistakenly attacks a food protein causing chemicals to be released- that includes histamine, causing an allergic reaction. These reactions can range from mild to severe.

Food allergies are becoming more and more common in the US and around the world, and it is estimated that there are currently 15 million people in the US that suffer from food allergies (that’s about 5% of the population).

Children are often found to have allergies, but they often grow out of them as they grow and their bodies and immune systems become stronger, dealing better with different foods.

Common symptoms that are related to food allergies include trouble breathing, hives, itching, rashes, and can even cause loss of consciousness in severe cases.

What are the major allergens?

The FDA has identified 8 major ingredients that are common allergens. This list includes:

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…This means that as stated by the FDA in the above picture: “These foods account for 90 percent of food allergic reactions…” Simply stated, more than likely people who have food allergies may be reactive to the foods above; BUT is not limited to these 8 foods.

So how do you find common allergens on labels?

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The FDA mandates that common allergens be listed on labels in at least one of two ways:

1) Immediately following the ingredient: “semolina flour (wheat), soybean oil (soy)”

2) Listed at the bottom of the full list of ingredients: Contains: Soy, wheat, milk

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So why is it important to watch out for reactions to foods?

Because mild reactions can become severe, and severe reactions can pop up quickly. If you experience an allergic reaction to a food with hives, swelling, rashes, wheezing of any kind, it may be important to seek medical attention.

Some helpful resources include the FDA and the Food Allergy & Anaphylaxis Network. Please contact your healthcare provider for more questions.

Please leave comments or questions if you have any; this is short but hopefully clarifies a few things about food allergies.

- Healthy Gal

Ever heard of teff? Friends and family often find it in my cereal bowl in the morning, but what is it?

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Teff is a nutty-tasting grain like quinoa. An ancient grain (it’s ancient because it has been growing on the earth since the cave man!) that is higher in protein than other grains, but when compared to quinoa, teff contains more calcium and iron and is a grass-species whereas quinoa is an edible seed.

Teff originates from the northern Ethiopian highlands of Northeastern Africa and is traditionally used to make an Ethiopian dish called Teff injera (see picture below). Teff injera can be used in a few ways: it can be made into a large flatbread and used like a plate,  or it can be torn up and used to scoop up the food.

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The nutrient content of Teff is similar to quinoa. Per 1/4 cup dry:

Calories: 180, 4 g fiber, 7 g protein- this is 2 g more than quinoa, and 100 mg calcium.

So what can you do with it?

Besides making injera, you can do what I do! Make it into a delicious breakfast porridge:

1/4 cup dry teff

6 cashews

1/4 cup blueberries

2 tbsp flax

1- 1 1/2 tsp sugar

1 tsp cinnamon

…and voila! A delicous breakfast… though sometimes I eat it for dinner.

Here’s what it might look like!

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Teff can also be used in baking as a flour substitute- I’m not such a great baker, but google-search it and see what you come up with!

-Healthy Gal