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Gluten-Free Can Be Healthy and Tasty!



Gluten-Free Can Be Healthy and Tasty!

by Carolyn Burris

Gluten allergies, wheat allergies, and celiac disease have become a major concern for many adults, children and babies in the United States. One out of six people are sensitive to gluten. One out of six are sensitive to wheat. One out of 100 people has celiac disease and they do not even know it. The rates are on the rise.

Undiagnosed gluten and wheat allergies or celiac disease can cause many health symptoms which possibly could include leaky gut syndrome where undigested food particles leak and enter your blood stream. This leaves your intestinal tract open to bacteria and toxins which can potentially trigger autoimmune responses in your body. Symptoms would include increase in food allergies, skin disorders, inflammation, bloating and gas to mention a few.

What exactly is gluten? It is the protein part of wheat, rye, barley, and other related grains. It gives grains an elastic feel and makes bread what it is.

Being diagnosed with a condition like gluten sensitivity may seem overwhelming at first. As you learn more about the condition and how to treat it you will realize that there are many options for you to try in your diet. The key is to remain symptom-free and eating healthy. Here at Forum Health Knoxville, we do test for gluten and food sensitivities. This recipe is tailored for gluten-free diets, and it is healthy and tasty enough for everyone to enjoy!


Black Bean and Corn Salad (4-6 servings)

Ingredients :

  • 1/2-2/3 cup fresh lime juice (can use lemon)
  • 1/4-1/3 cup olive oil (can add 1-3 tablespoon or water)
  • 1-2 cloves garlic (1 tsp. garlic powder)
  • 1/2 teaspoon salt
  • 1/8-1/4 teaspoon black or cayenne pepper
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1 1/2-2 cups frozen corn kernels
  • 1 avocado, peeled, pitted and diced
  • 1 small cucumber, peeled and diced
  • 1 red or green pepper, chopped
  • 2 tomatoes, chopped
  • 1 large sweet onion (can use green onions 4-6 instead)
  • Can add chopped parsley or cilantro as option (1/2 cup)


  1. Place lime/lemon juice, olive oil, garlic, salt, pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
  2. In a large bowl, combine beans, corn, avocado, bell pepper, cucumber, tomatoes, onion, and cilantro/parsley. Shake dressing, and pour it over the salad. Stir salad gently to coat vegetables and beans with dressing, and Serve. Easy to make and tasty!

For more information about the Forum Health Knoxville’s approach to wellness, call 865-675-9355.

Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Forum Health Knoxville. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

Want to learn more? get in touch with us.