This tasty meal is both gluten and lactose free, making it an ideal dish for those with coeliac disease or a lactose intolerance. The main ingredients within the dish are rich in the nutrients particularly important for individuals with coeliac disease.
|Typical Values||per 100g||per 731g serving|
|Energy ||84 kcal |
|506 kcal |
of which saturates
|2.3 g |
|14 g |
of which sugars
|8 g |
|48.2 g |
|Fibre||1.4 g ||8.6 g |
|Protein||7.1 g ||42.6 g |
|Salt||0.3 g ||1.6 g |
Tuna steak provides a range of general health benefits. It is a source of omega-3 fatty acids, an unsaturated fatty acid shown to have a role in reducing cholesterol levels and inflammation.
Bone health can be negatively affected and the risk of osteoporosis is increased in people with coeliac disease due to poor absorption of important minerals (e.g. calcium) until diagnosis and treatment. Those with Coeliac Disease are also at a higher risk of vitamin D deficiency.
It is recommended that we consume 1000mg of calcium per day and 10µg of vitamin D to maintain bone strength. The average tuna steak provides 3.84µg vitamin D and pairs perfectly with calcium-rich spinach which provides 190mg per 80g serving.
Quinoa is a gluten-free grain, packed with fibre. This is particularly helpful for those following a gluten-free diet as it can be harder to achieve daily fiber recommendations of 30g per day. An added bonus of this grain is that unlike rice or couscous, it is a ‘complete protein source’ – meaning that it provides the body with all of the essential amino acids it needs.
The alternative cheese used in this recipe makes this dish suitable for those following a lactose or dairy free diet. Secondary lactose intolerance can occur in individuals with coeliac disease. If it occurs it is usually temporary, and generally only seen in initial stages of diagnosis or undiagnosed coeliac disease.
Following a strict gluten-free diet can be helpful to overcome this intolerance. An added benefit of this cheese used is the added vitamin B12 (a vitamin important in energy metabolism and likely bone metabolism), as we know that vitamin B12 deficiency is common in individuals with coeliac disease.
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