Gluten Free Meals and International Travel

In the past, international travelers with gluten sensitivity and other food allergies had few regarding meal service on long international flights. Alot has changed in the airline industry. Most international airlines offer special meals for poeple with gluten sensitivity and lactose intolerance. The standard, airline,gluten free meal has no barley, oats, rye or wheat. The low or no lactose meal is a special meal without dairy, lactose, casein, cheese, butter or margarine. Medical meals must be ordered at least 24 to 48 hours before the flight’s departure. Airline travelers who are vegetarian and gluten or lactose intolerant have extremely limited meal service choices. Most gluten intolerant or low lactose medical meals also contain meat. Another good idea for celiac and lactose intolerant travellers is to bring extra gluten free or lactose free snacks in your hand luggage. My best experience with a special meal request was on Singapore Airline. Singapore Airline has a variety of meal choices on their international flights, and their in-flight service is excellent. Meal requests on Singapore Airline must be made at least 24 hours before the flight’s departure. On a recent flight from the United States to Singapore, I requested the Gluten Intolerance Meal. At the beginning of the flight, the airline cabin crew acknowledged my special meal request. The hostess placed a special sticker on my seat to ensure I would receive the proper meal. On Singapore airlines, the special, medical meals are served ahead of the regular meals to prevent confusion during the meal service. I was very pleased with the gluten free meal; a combination of crackers, fruit, and a main course. During the flight, fruit and ice cream were also served. In addition, Singapore Airline provides travelers with free beverage service; wine, soft drinks, fruit juice, tea and coffee. With research and planning, air travel for gluten and lactose intolerant travelers is less of a problem then in the past.

Easy Gluten Free Kitcheri Recipe

Kitcheri is a delicious gluten free Indian dish that is healthy, high in protein and easy to prepare. Kitcheri is a traditional meal in India made from dal, rice and ghee. It can be prepared with red or yellow lentils, seasoned and garnished according to taste. Many kitcheri recipes also include cooked vegetables. According to an ayurvedic specialist, Dr. Claudia Welch, kitcheri is easy to digest, balances all three ayurvedic doshas, and is the ideal food during times of stress. Kitcheri is the perfect food for someone with an upset stomach as it is nutritious and eases many digestive problems. It is a naturally gluten free meal, which is soothing to the body and soul. During panchakarma ayurvedic treatments, meals of kitcheri are commonly prescribed. Kitcheri is a gluten free meal that is healthy and easy to prepare. Here, is a basic kitcheri recipe for two people, which I received, from my Aunt Mary. To prepare the recipe for four people, double the amount of lentils, rice and water and season to taste.

Ingredients :

11½ split yellow lentils(mung dal)
1 cup basmati rice
4 cups water depending on desired consistency
3 (tbs). ghee (Add an additional tablespoon of ghee if preparing the meal for four people)
1 (tsp). cumin
1 (tsp). fennel
1 (tsp). coriander
1 clove

Cooking Instructions:

Wash and rinse the rice and yellow dal thoroughly at least four times. Place 4 cups of water in a pot on high heat and let the water come to a boil. If you are preparing the recipe for four people, then use 8 cups of water. Adding more water to the kitcheri will create a soup like consistency. Add the lentils and rice to the boiling water. Reduce the heat and cook for 45 minutes or until tender.

In a frying pan, melt the ghee on medium to low heat. Next, add the cumin and fennel to the melted ghee. Let the mixture simmer until it turns a yellowish, brown color. Add the remainder of spices and cook for two minutes on low heat. Next, add the rice and lentils to the ghee mixture. Cook the rice, lentils and ghee mixture for another 10 minutes on low heat and stir regularly. Garnish the kitcheri with grated coconut or a hint of ginger and serve !

Thoughts on Food Allergies and the Medical Profession

    When I tell people that I am gluten intolerant or have food allergies, their initial reaction is that I must have some sort of psychological problem or be an unusually picky eater. I have been traveling in Asia for the last two months and visiting an ashram in Kerala, India. Over the last two weeks, I have developed gastritis.  The medical professionals who are treating me are Western and Indian. After several weeks of stomach problems, one nurse from the America suggested my indigestion and diarrhea was the result of stress. According to her, gluten and lactose intolerance were manifestations of unresolved emotional problems. She also suggested that the gluten free movement was a fad. I am educated as a psychotherapist and was surprised that a medical professional would be so judgmental and uninformed.

    

It would be unusual to be treated so disrespectfully in the United States, where there is a strong gluten free movement. Many restaurants and grocery stores have vegan, gluten free and lactose free food selections and menus. However, some conventional medical professionals still dismiss gluten intolerance as a nonexistent medical diagnosis. In the last few months, I have been told that my stomach problems were the result of stress, emotional issues, or a figment of my imagination. No one considered my gastrointestinal problems and diarrhea may be the result of cross contamination, accidentally ingesting wheat, eating poor quality foods, or amoebas. India is a notorious place for people to experience gastrointestinal distress. The dismissive way I was treated by the medical professionals in the ashram is surprising especially in an international community. While restaurants in the United States may receive training in gluten free food preparation, many medical professionals and lay people know remarkably little about wheat allergies or gluten intolerance. There is a noticeable lack of sensitivity or even sympathy from some medical professionals regarding the issue. My experience over the last few weeks has caused me to ponder what should be done to educate medical professionals about celiac disease and gluten intolerance.

Clearly, there is a lack of understanding regarding gluten intolerance and celiac disease. Food allergies and food sensitivities are not non-issues. People with food allergies are not mentally ill. I wonder if my recent negative experience with the medical establishment is common among other people who suffer from gluten intolerance or celiac disease. I suspect many people have had similar experiences. In that case, improved education and training of medical professionals regarding celiac disease and gluten intolerance is necessary to improve the competency and sensitivity of medical professionals around the world.

Gluten Free Steamed Idlis Recipe

     In south India, idlis are a popular gluten free meal. Idlis are small round ovals made of steamed ground rice and dal. They are served warm with sambar or chutney. The following is a simple recipe for making steamed idlis.

Ingredients

2 cup rice sooji or rice rava
(If rice sooji is unavailable use 2 cups rice. Soak the rice for 4 to 5 hours in water. Drain the rice and then grind the rice until it is a powdery texture.)
1 cup urud dal
salt
1 idli mold (pan)

     Soak the dal for 4 to 5 hrs. Grind the dal and add water as needed. Continue grinding the dal until it forms a smooth paste like mixture. Grind rice sooji mix for five seconds. Add the rice sooji to the urud dal and add a pinch of salt. If rice sooji is unavailable add ground rice mixture to the urud dal and add a pinch of salt. Let the idli batter ferment overnight by leaving it at room temperature. Grease the idli pan and steam idlis for 10 minutes or until firm. Serve the idlis with sambar or chutney.

Gluten Free Khozakattai recipe

 Here is a quick and easy recipe for gluten free kozhakattai, a traditional Indian dish made with a mixture of ragi and rice flour. Ragi flour is gluten free and high in protein, calcium and iron.

Ingredients
1 cup ragi Flour
¼ cup rice Flour
¼ cup jaggery or other sweetener

¼ cup finely chopped coconut or other nut or seed mixture

To prepare kozhakattai roast the rice flour for two to three minutes. Combine the ragi flour and the rice flour in a mixing bowl.  Add approximately ¼ cup of water or less, jaggery and chopped coconuts.  Form the mixture into small round dough balls. Steam for approximately eight minutes and serve.

Ragi: A wheat and gluten free food staple in India

     Sprouted ragi is a food staple in southern India and a pleasant surprise for budget conscious travellers with wheat allergies,celiac disease or gluten intolerance. Ragi, more commonly called finger millet, or African millet is a food staple in southern India. It is commonly referred to as the poor man’s rice by locals. In comparison to rice or wheat flour, ragi is resistant to mold and insects, making it an ideal- food source in the tropics. In addition, ragi can be stored for lengthy periods of time with minimal spoilage. It is naturally gluten free and a rich source of protein. Ragi also contains amino acids and methionine. According to the Association for India’s Development, sprouted ragi has over two times as much protein as 100 grams of cow’s milk, four times more iron and is an excellent source of calcium. Ragi is also higher in protein and iron than rice or wheat and less expensive. Ragi is wheat free and gluten free making it an ideal food for people with food allergies.

     In food preparation, ragi is ground into flour and used to make cakes, cookies, cereals, porridge and other baked food items. Ragi cereal is often a baby’s first solid food in India. According to the Association for India’s Development, ragi is healthier than many prepackaged baby foods made with rice or wheat. It is also tolerated by most children including those with food allergies. Ragi and vegetables or dal is a common-food staple in India.Ragi pancakes sweetened with jaggery are a popular breakfast item in Kerala. When travelling in India, ragi is a local-food source that is nutritious, wheat free, gluten free and inexpensive.

Kauveri Indian Restaurant at Singapore's Changi Airport

    Travelling internationally there are limited meal choices for people with dietary restrictions. At Singapore’s Changi airport, Kauveri’s vegetarian Indian restaurant is a buffet style fast food restaurant which offers wheat free and vegetarian Indian specialties. On a recent layover at Changi airport, I ate lunch at Kauveri’s Indian restaurant. The restaurant is located at the airport’s busy 24 hour fast- food mall in terminals one or two. Kauveri’s restaurant specializes in Indian vegetarian cooking. Besides vegetarian cuisine, there are a variety of wheat free, vegetarian Indian dishes on the menu. The menu lists a large selection of dosas, crepes made with rice flour and Indian treats like idly and sambar. The restaurant also offers vegetable biryani, paneer, potato dishes, curries and more. The restaurant décor is fairly typical of most food- court malls, with unappealing black and red plastic booths and florescent lighting. The staff compensates for the lack of ambiance with their service. The restaurant employees will happily answer any question about the menu including questions about food preperation and food allergies.

 I ordered the Masala dosa, a large, crispy crepe made with rice flour and a spicy potato filling. I was not disappointed. For 11 Singapore dollars, the waitress brought me a large dosa, enough for two people, sambar, mango and coconut chutney and a side order of soy curry. Although, the staff assured me the foods were wheat free, the kitchen does not practice gluten safe food handling due to the size of their kitchen.  An hour after lunch, I feel well. I will probably return to Kauveri’s for dinner since I have a long layover. Kauveri’s Indian restaurant is perhaps the best place for lunch or dinner for international travellers with food allergies and dietary restrictions in Singapore’s Changi airport.