Celiac Disease Symptoms and Gluten-Free Diet Information

Gluten Free Low Glycemic Cookbook

Fun With Gluten-Free, Low-Glycemic Food Cookbook is an ebook cookbook by Debbie Johnson, former owner and executive chef of The Golden Chalice Restaurant & Gallery, a 100% gluten-free, sugar-free, low-glycemic, organic, allergy-friendly establishment. This is the first Cook-Book of its kind! Every Recipe is Completely Gluten-Free, Sugar-Free (except fruit), Digestion-Friendly, Allergy-Friendly and Low Glycemic with Meat, Poultry, Fish meals and Tree-Nut-Free, Dairy-Free, Vegan and Vegetarian Options for most recipes. The recipes in this ebook have been helpful for people with everything from celiac disease and diabetes to Ibs (irritable bowel syndrome). Also, every recipe in this book contains healing food of some type. This is according to the many books written by doctors who are experts in the field of nutrition.

Gluten Free Low Glycemic Cookbook Summary

Rating: 4.6 stars out of 11 votes

Contents: 95 Page Ebook
Author: Debbie Johnson
Price: $5.98

My Gluten Free Low Glycemic Cookbook Review

Highly Recommended

All of the information that the author discovered has been compiled into a downloadable pdf so that purchasers of Gluten Free Low Glycemic Cookbook can begin putting the methods it teaches to use as soon as possible.

This ebook does what it says, and you can read all the claims at his official website. I highly recommend getting this book.

Gluten Free Not Just a Diet Its a Lifestyle

Making long-term choices Getting the goods on gluten f you've been eating gluten (technically and in DannaSpeak that would make you a glutenivore) for a long time like, oh, say, most of your life then giving up foods as you know them like bread, pasta, pizza, cookies, crackers, and, yes, beer may seem like a tough transition at first. You may be cooking gluten-free for one of the following reasons I You may have been diagnosed with gluten sensitivity or celiac disease. I You may be cooking for someone who has been told he has to eliminate gluten from his diet. I You may have read the many reasons a gluten-free diet is healthier, and you've decided to give it a try. No matter why you're cooking gluten-free, you'll find that cooking gluten-free is an art form, and one that sometimes takes a little retuvenation on your part to figure out what is and isn't allowed on the diet. Did I say diet Because this is really more than that it's a lifestyle. Sure, it's a diet in the sense that it...

Common foods that contain gluten

Sometimes when I rattle off the foods that commonly contain gluten, people stare at me as though I've just recited War and Peace or something. It's true, the list is long. Our society has become accustomed to eating gobs and gobs of gluten it's the most prevalent food type by far. You can find more detail on the foods and ingredients that are okay and those that aren't in Chapter 3. As a general rule, anything with flour (white or wheat) is a no-no when you're avoiding gluten. These are some of the more obvious offenders Don't be discouraged. Although the list may appear daunting at first, it's important to remember that the list of things you can eat on the gluten-free diet is a lot longer than the list of things you can't. Furthermore, for every product in this list, there's a delicious gluten-free substitution available. I talk more about specialty items and where you can find them in Chapter 6.

Deciding Whether You Should Be Gluten Free

In the chapter opening, I pointed out that being gluten-free is a lifestyle change that means dedication and commitment if you choose to adopt this lifestyle. So why would you do it Many people who go gluten-free do so not because they have any of the conditions listed in this section, but because they're striving for a healthier lifestyle. Connie and I believe gluten isn't good for anyone (more on that in Chapter 2), especially in the highly refined form that most people know, like bread, bagels, and pasta. Cutting wheat and other gluten-containing grains out of your diet certainly isn't a bad thing and can have significant health benefits if you eat a wholesome, diverse diet. Heck, it can even be the key to maintaining your weight Maybe you'll find it compelling to adopt a gluten-free lifestyle when you realize that the gluten-free diet may relieve or even completely alleviate these health problems (and more) Wipe that look off your face I've seen it before. I rattle off all these...

Doing Gluten Free Nutritiously

As much as I preach about being gluten-free, I also urge people to eat a healthy diet and the two don't always go together. I'm tempted to say there's the right way and the wrong way to do gluten-free, but that would sound a tad opinionated (who, me ), so I'll stick to calling them the healthy and unhealthy ways (no opinionation there, right ). The easiest way to do gluten-free is also the unhealthiest. I call it the Simple Substitution method you stroll through the aisles of your friendly health food store and find product after product with cute little gluten-free logos that make it oh-so-easy for you to identify those products as being safe on your gluten-free diet But being gluten-free doesn't make it healthy. The fact that those products are packaged and labeled generally makes them unhealthy albeit gluten-free. be gluten-free is to stick to natural, inherently gluten-free foods. One pitfall people fall into when they go gluten-free is that they turn to rice, corn, and potatoes....

Getting Excited about the Gluten Free Lifestyle

Most people who embark upon a gluten-free lifestyle are doing so because of health issues, and that means they have little or no choice in the matter. When people are forced to make changes in their routine, especially changes that affect what they can and can't eat, they're not always so quick to see the joy in the adjustments. The truth is, we envision ourselves skipping merrily down a nicely paved road of life, eating what we want when we want. We don't envision ourselves having to dodge cleverly disguised gluten-laden land mines scattered about like worms after a hard rain (worms are gluten-free, in case you were wondering). So if you're a little less than ahem excited about being gluten-free, I understand. But prepare yourself to have that frown turned upside down because there are lots of reasons to be excited about the gluten-free lifestyle.

Glutenfree doesnt mean flavorfree

People who are new to the concept of gluten-free sometimes comment that the diet is boring. When I ask what they're eating, their cuisine routine usually centers around bunny food and rice cakes. Well duh Who wouldn't be bored with that That type of a diet is appalling, not appealing. I'll tell you right now I love food. I love the flavor, the feeling of being full, the nutritional value it provides most of all, I love to explore new foods I've never tried before, as long as they're gluten-free, of course. There's no way I'd encourage you to endure a diet of blandiose foods that could double as packing materials. A healthy, gluten-free diet doesn't have to be boring or restrictive. You're not constrained to eating 32 individual portions of fruits and vegetables each day, like a rabbit nibbling nervously on carrots. If you enjoy bland foods, snaps for you. But if you think gluten-free has to be flavor-free, you're in for a pleasant surprise. Think about it. Spices are gluten-free....

So Why Cook Gluten Free Anyway

Why most people should watch out for wheat The many faces of gluten intolerance So you're tempted to cheat, are ya Moods and foods how gluten affects behavior don't even have to renew my subscription to The Psychic Network to tell you something about you and I've never even met you before. So what do I know Well, I know that you're interested in whipping up some gluten-free goodies and you're looking for recipes to steer you in the right direction. What I don't know is why you're interested in cooking gluten-free, but I can guess Maybe you're new to the gluten-free lifestyle and you want to know what you can safely eat and how to turn it into a gluten-free gastronomic delight. Or maybe you've been gluten-free and are looking for some spice in your life and some giddyap in your gluten-free. Maybe you suspect you have some type of gluten sensitivity, and you're trying the gluten-free diet to see if you feel better or you're trying the gluten-free diet to help manage your weight (you'll...

Many people have gluten sensitivity or celiac disease and dont know it

I hear things like, I think I'm allergic to dairy because the cheese on my pizza makes me bloat. Oh, really What makes you think it's the cheese Because more people have heard of lactose intolerance than gluten intolerance, they figure that must be what's making them feel icky. Truth is, most people have no idea that they have a gluten sensitivity or celiac disease, so they usually start pointing to all the wrong culprits cheese (dairy), tomato sauce (acids), or soy. But they're blaming the wrong foods. These people have no idea that the typical American diet comprised of bagels, pasta, pizza, cakes, cookies, and pretzels could be wreaking havoc on nearly every system in their bodies, so they continue to eat them and wonder why they don't feel good. So how many people fall into this category No one knows for sure. We do know that 1 in 100 people has celiac disease but most don't know it. No one knows how many people have gluten sensitivity, but estimates are that it may be as high as...

Allergies to glutencontaining foods

There's really no such thing as an allergy to gluten. If you happen to be allergic to all three gluten-containing grains (wheat, rye, and barley), I guess I could let it slide if you told me you were allergic to gluten even though you're really allergic to the three grains that fall under the gluten umbrella. But most people misuse the term and say they're allergic to gluten when what they really mean to say is that they have an intolerance or sensitivity to gluten, or they have full-blown celiac disease. Allergies to gluten-containing foods are just like other food allergies. They're all responses to a food allergen, and the reaction that someone has to those foods varies from person to person and from one food to another.

Distinguishing between gluten sensitivity and celiac disease

Gluten sensitivity can mean a lot of different things, and is often misused it's a very fuzzy term. Basically, it's a sensitivity to gluten hence the clever term, gluten sensitivity. Often used interchangeably, the terms sensitivity and intolerance mean that your body doesn't react well to a particular food and you should avoid it. Symptoms of gluten sensitivity are usually the same as those of celiac disease, and as with celiac disease, they usually go away on a gluten-free diet. Unlike gluten sensitivity, celiac disease is well-defined. It's a common, yet often misdiagnosed, genetic intolerance to gluten that can develop at any age, in people of any ethnicity. When people with celiac disease eat gluten, their immune systems respond by attacking the gluten molecule, and in so doing, the immune system also attacks the body itself. This is called an autoimmune response, and it results in damage to the small intestine, which can cause poor absorption of nutrients. Although the damage...

Sorting Out the Symptoms of Gluten Intolerance

Ask most people what the most common symptom of celiac disease or gluten sensitivity is and, if they know anything about either one (and don't look at you and say, Huh ), they'll most likely erupt in a loud, unabashed, confident chorus of diarrhea, diarrhea, diarrhea Yet most people with celiac disease or gluten sensitivity don't have diarrhea. In fact, they don't have any gastrointestinal symptoms at all And if they do have gastrointestinal symptoms, they're often constipated, or they suffer reflux or gas and bloating. Gluten sensitivity and celiac disease have hundreds of symptoms. The following sections list some of the more common ones, starting with the symptoms that are gastrointestinal in nature.

Connecting gluten and autism

Dietary interventions for developmental and behavioral disabilities have been the topic of many heated discussions for decades. One of the most remarkable (in my opinion) things about the gluten-free diet is that it seems to play a role in reversing autistic behaviors at least in some cases. Several credible double-blind, placebo-controlled studies are underway at reputable universities to study the relationship between gluten and autism. The results of these studies are eagerly anticipated and will most likely have a dramatic affect on the way pediatricians view the disorder. For now, I'll summarize what we know. Gastrointestinal problems seem to be more prevalent in people with autism than in the general public do they have a higher incidence of celiac disease No one has studied that. Is there a connection Maybe. The most popular diet promoted as a cure for autism is a gluten-free, casein-free diet (casein is the protein found in milk). No one claims that this works in all cases nor...

Whats Gluten Free and What Isnt

Separating the go-ahead foods from the no-nos Hunting down hidden gluten Checking out the array of gluten-free alternatives Ferreting out facts on labels and from manufacturers M Myhen you're cooking gluten-free meals, it's crucial to ensure that your ingredients are 100 percent gluten-free. Sounds simple enough, doesn't it Wheat gluten rye gluten barley gluten. So a recipe minus wheat, rye, or barley is gluten-free, right Um . . . no. Not necessarily. Unfortunately, it's not quite that simple to figure out what's gluten-free and what's not. Picture a veggie garden with lots of healthy tomato plants. Well, gluten can be hidden, like those pesky tomato worms in your veggie garden. You can look and look one day your tomato plants may appear to be free of the disgusting, overgrown amoebas, but when your plants are ruined, you realize you somehow missed spotting the destroyer. Gluten can be the same way. It can hide in the ingredients you least suspect. And one little bit of it will ruin...

Snooping for Hidden Gluten

In the olden days, the list of questionable foods and ingredients used to be really long. And it was longer than it needed to be, because it included things like vinegar, vanilla, almond extract, and sometimes, foods that were just plain ridiculous to be on the no-no list, like canola oil. For people on a gluten-free diet, staying away from these so-called questionable foods dramatically reduced their cooking and dining choices. In the last several years, we've come a long way, baby. Thanks to new labeling laws and decades of research, there are far fewer questionable ingredients than there used to be. These days, manufacturers have to indicate if a product has wheat in it, and new labeling laws require manufacturers to clearly define the gluten-free status of foods. (For more on reading labels, see the section, Labeling gluten-free The law and what it means, later in this chapter.) These new regulations have opened the pantry door to lots of ingredients that used to be considered...

There are many references to protein and gluten quality in the technical literature how important are these properties

As discussed in the previous question flour protein content is probably the most important of all flour analyses because of its relationship with gluten quantity. In gluten washing experiments with different flours not only do we observe different quantities of gluten but for the same gluten mass from two different flours we may observe that the rheological character (i.e. the way it stretches and deforms) of the gluten varies. The variations in gluten 'quality' from different flours are important in many aspects of baking. In particular they directly affect the way in which flours will behave when subjected to the stresses and strains of processing. The key qualities that we need to consider are Gluten has all of these properties and is described as a viscoelastic material that is, its behaviour can be described by considering both viscous and elastic properties. In the production of bread and fermented goods we are seeking to preserve the gas bubble structure that has been created...

Labeling glutenfree The law and what it means

My friend Cynthia Kupper, Executive Director of the Gluten Intolerance Group of North America, has helped me write this section explaining the United States Food and Drug Administration's new guidelines for labeling food products gluten-free. These guidelines are still being finalized at the time of this writing and are a welcome advancement in gluten-free labeling for consumers. Defining gluten-free gives consumers more information and set a standard that manufacturers will have to meet before they can label their products as such. Use of the gluten-free label will be voluntary, but the FDA will enforce its requirements on those who choose to use it. Defining what a gluten-free label means Gluten-free will most likely be defined as follows i The finished product (as it will be sold) cannot contain more than 20 ppm (parts per million) of gluten. A company can prove this by testing for gluten in their products. Other tests can prove the lack of protein in a food. When there is no...

Glutenfree certification

A progressive certification program with an easily recognized logo is making it easier to identify gluten-free foods. The Certified Gluten-Free logo stands for the independent verification of quality, integrity, and purity of products. Products carrying the Certified Gluten-Free logo represent unmatched reliability for meeting strict gluten-free, science-based standards. Manufacturers requesting this gluten-free certification are inspected by the Gluten-Free Certification Organization (GFCO) (www.gfco.org), the only gluten-free certification program in the world. The GFCO, a program of the Gluten Intolerance Group (GIG), was developed in cooperation with Food Services Inc., a subsidiary of the Orthodox Union (OU), the world's largest and oldest kosher certification agency. The OU's nearly 500 field representatives, proficient in modern food-production techniques and chemical and biological processes, conduct plant inspections and review products for the GFCO. Certification is an...

Making Nutrition Your Mission When Youre Cooking Gluten Free

Kay, I realize this is a cookbook, and you just want to dive into the recipes to start whipping up your soon-to-be-famous gluten-free gastrolicious goodies. But wouldn't you feel better about gorging down the goodies if you knew they were good for you It's not too tough to eat a healthier diet if you know what's nutritious and what isn't. The problem is, even people who think they know often don't. You can do the gluten-free diet at least two ways one is extremely healthy, and the other isn't quite as optimal. Either way, you're cooking gluten-free, and that's a good thing but if you're interested in taking a more nutritious approach to being gluten-free, this chapter's for you. In this chapter, I take a look at some foods you may have thought were nutritious but aren't and I explore some foods you may never have heard of that pack a powerful nutritional punch. I offer tips for weight management and energy enhancement, and I give an overview of the optimal diet, which just happens to...

Getting enough nutrients when youre glutenfree

Over the years, many people have claimed that the gluten-free diet is deficient in a variety of nutrients. Their reasoning comes from the fact that flour is generally enriched with vitamins. When we stop eating flour, we're missing that fortification and the supplemental nutrients it provides. You can probably guess how I feel about that argument. If you follow the healthy approach to the gluten-free diet as described in this chapter, you get a nutritionally sound diet. If you go gluten-free the unhealthy way simply substituting gluten-free goodies for the breads, bagels, pizzas, pastas, cookies, cakes, and pretzels that you were eating before then there's some merit to the claim that the gluten-free diet may have some nutritional deficiencies, because you won't have the advantage of the enrichment found in most products made with flour. If you want more detail on nutrition, and specifically how it relates to the gluten-free diet, check out Living Gluten-Free For Dummies (Wiley). In...

Choosing a Healthier Approach to the Gluten Free Diet

They know that I believe that gluten-free is the way to be. And they know I have a passion for nutrition. Therefore, they add it up and conclude, erroneously, that gluten-free must be nutritious. But that's not always true. There are two ways to go on the gluten-free diet one is ultra-healthy, and the other is well, not and not even close.

The glutenfree store cupboard

Here are the essentials you will need for a gluten-free store cupboard. If you are allergic to wheat but not gluten, then you can add back in products that contain gluten or gluten-like proteins, but are not related to wheat, such as oats, rye, and barley. Breakfast gluten-free baked breakfast goods, including breads and croissants, are available in normal, long-life, frozen, and part-baked form. Stock up on gluten-free muffin, pancake, and bread mixes and gluten-free cereals such as granola and muesli -or you can buy the ingredients and make your own. If you can tolerate oats, opt for traditional porridge, otherwise millet porridge is an excellent alternative. Breads and bread flours gluten-free breads and bread mixes are improving and becoming more widely available all the time. Pick from a wide range, from wraps to hamburger buns and fruit breads. To make your own, stock up on corn, rice, potato, tapioca, soya, and chickpea flours, or buy ready prepared gluten-free flour for bread...

Shopping for the Gluten Free Stuff You Need

Hunting for special ingredients Buying gluten-free affordably JuJMy first gluten-free shopping experience was harrowing. It was the WWW summer of 1991, and my then-toddler son Tyler had just been diagnosed with celiac disease. The hospital dietitian was no help at all, sending me home with a tattered list of 7,498 things that Tyler would never again be able to eat, and three things he could rice, corn, and potatoes. Great. Toddlers love rice, corn, and potatoes. Keep in mind this was ages ago there was no Internet there were no books on the subject, and there weren't any support groups. I was on my own to figure out the intricacies of the gluten-free diet toddler-style. The cracker aisle isn't the best place to start if you're gluten-free because it's an exercise in futility. Row after row of varieties I had never noticed before seemed to be screaming a sing-songy taunt, You can't eat us, ha ha ha ha ha ha. But you're whole grain Aren't you nutritious I wondered. The crackers didn't...

Dairy egg gluten nut free

SERVING SUGGESTIONS Serve with poached or fried eggs (if eggs are tolerated). It is also delicious with chilli sauce or tomato ketchup, but be aware that some people cannot tolerate chilli and some bottled tomato ketchups are not suitable for people sensitive to gluten. watch OUT FOR Worcestershire sauce as it can contain gluten. Make sure you use a gluten-free version.

Transforming Any Meal into a Gluten Free Delight

Transform any meal That's a pretty big promise, but that's exactly what I'm talking about doing. Just because a recipe doesn't say gluten-free doesn't mean you can't use it. I'm going to teach you to make some awesome alterations I always love it when someone tells me they miss their favorite foods. I look at that as a challenge to find a way to make that food available in a gluten-free form. And with the tips in this chapter, you discover that there's nothing you can't make gluten-free and there are no boundaries. At first, it may seem hard to believe. Like many people, you may be thinking that saying hello to a gluten-free lifestyle means saying good-bye to rolls, gravies, lasagnas, and sauces. Well, say hello again because all those foods are back on the menu. The key to making the transformation is creativity. Forget the ingredients list. Forget the measuring spoons and cups. Whether you're working from a recipe that isn't gluten-free and converting it to a gluten-free goodie, or...

Converting a Gluten Fitted Recipe into a Gluten Free Recipe

With gluten-free cooking, it's especially important to think outside the recipe box because you may not be able to find recipes for everything you want to make. You don't have to follow recipes to a T. With a little creativity and a willingness to bend, break, or bury the rules, you can transform any recipe into a gluten-free masterpiece, whether you found it in your great-grandma's recipe box, saw it on the hottest new cooking show, or ran across it on the Internet. For this example, I chose a recipe that's gushing with gluten for dramatic effect. It's called Fried Broccoli Florets with Soy Curry Sauce. Yikes. The title alone should sound warning bells in your head because fried usually means breading, and soy is usually followed by the word sauce.

Gluten Free Flours Your Foundation for Great Breads and Pastries

T Gluten-Free Flour Mixture Wheat flour Who needs it Getting to know the alternative flours Creating your own gluten-free flour mixture Reviewing some general baking tips X es, you are a celiac (or you've decided to avoid foods containing gluten). Yes, you must give up all products containing wheat, rye, and barley. And yes, you can still enjoy eating all of your favorite foods. If this sounds contradictory, read on. This first chapter in the recipe section of this book is devoted to setting your mind at ease by explaining how to use alternative flours successfully. Let's be honest. We all love bread, cakes, pizza, and pasta. Celiacs, especially those who are newly diagnosed, have nightmares of never being able to eat these processed carbohydrates again. None of these foods is traditionally gluten-free but they can be After you understand the basics of baking gluten-free and realize that your food selections aren't limited, you can then peruse the rest of the recipes in this book with...

Creating the Gluten Free Flour Mixture

If you are new to gluten-free baking, you may have panicked when you saw the word xanthan gum (pronounced zan-thun). It's just a fancy name for a gum (sticky stuff) that will help hold your baked product together. Point of clarification the resultof using the gum is sticky, not the gum itself. Xanthan gum is available at most health food stores and even at some mainline grocery stores. It's a cream-colored powder that comes packaged either in a pouch or a jar. Adding just a little of this gum to your flour mixture helps prevent your baked goods from crumbling. Guar gum is sometimes used in place of xanthan gum. It accomplishes the same thing as the xanthan gum (preventing crumbling). Although guar gum is gluten-free, it may cause distress of the lower intestinal tract in some people (that's the politically correct way to say diarrhea). Another alternative to using xanthan gum is to use twice the amount of unflavored gelatin. If the recipe calls for 1 teaspoon of xanthan gum, use 2...

T Gluten Free Flour Mixture

This recipe is the magical gluten-free flour mixture that is used in the recipes throughout this book. Although many other suitable combinations of flours are available, cooking and baking is so much simpler when you use only one flour mixture. When making a double batch of this flour mixture, sift together one recipe at a time, and then stir together the batches of flour mixture.

Gluten Free If Youre Game

Yes, meat is gluten-free . . . initially. If you buy roasts, chops, or any other whole piece of meat, there's nothing to be concerned about from a gluten standpoint. If, however, you pick up a package of marinated beef kabobs or preseasoned pork tenderloin, you'll need to check what ingredients have been used in the marinade and seasonings.

No Glutens and Swimming with Flavor

The recipes that follow will help you think beyond chicken noodle (albeit gluten-free noodle) soup. I don't mean to demean or berate chicken soup. At the first sign of a sniffle or sneeze, chances are you reach for chicken soup and hot tea. The medicinal effects of this soup are more than just an old wives' tale. Chicken soup has been prescribed for the common cold as far back as the ancient Egyptians. If your soup is too thin for your liking, stir in a small amount of gluten-free instant potato flakes to thicken it up almost instantly. If it's too greasy, lay a few lettuce leaves on top of the broth to absorb the fat. And if you plan to freeze the soup, hold off adding any pasta to it until you thaw and reheat it, or the gluten-free pasta may get too soft and fall apart.

Defining Gluten in Laymans Terms

There are a couple of ways to define gluten, and interestingly, the definitions actually contradict each other a little bit. One way to define it is the scientific definition, and it involves life-of-the-party terminology like gliadin, secalin, hordein, and prolamins. This scientific definition further explains that gluten is found in all grains yep, you heard right. All grains. Rice. Corn. All of 'em. Yet we only eliminate wheat, rye, and barley on the gluten-free diet. Well, that's why there's a layman's definition. The layman's definition of gluten is a protein found in wheat, rye, and barley. Although oats don't contain gluten in and of themselves, we avoid them on the gluten-free diet because of cross-contamination issues that may arise during the production process. So something that's gluten-free, by definition, is wheat-free. But it doesn't necessarily hold true the other way around. Gluten-free means wheat-free, but wheat-free doesn't necessarily mean gluten-free. Something...

Gluten Development In Quick Breads

Only slight gluten development is desired in most quick breads.Tenderness is the desired quality, in contrast to the chewy quality of yeast breads. In addition, chemical leavening agents do not create the same kind of textures that yeast does and are not strong enough to create a light, tender product if the gluten is too strong. 1. Muffin, loaf bread, and pancake batters are mixed as little as possible,just until the dry ingredients are moistened.This,plus the presence of fat and sugar,keeps gluten development low. 3. Popovers are the exception among quick breads.They are made with a thin batter and leavened by steam only. Large holes develop inside the product during baking, and the structure must be strong enough to hold without collapsing.Thus, bread flour is used, and the batter is mixed well to develop the gluten.The high percentage of egg in popovers also helps build structure.

We are experiencing intermittent problems with gluten formation in our wafer batter What causes this problem

Gluten development is undesirable in wafer batters because it can lead to blockages in pipes or nozzles of batter distribution systems. This can lead to uneven distribution of batter on the plates and the incomplete formation of wafer sheets. Gluten formation depends on three main factors the presence of protein in the flour, the hydration of that protein from the addition of water and the input of energy during mixing. In batter systems the ratio of water to flour solids is usually high enough to lower batter viscosity to such an extent that gluten formation should not occur (Cauvain and Young, 2000). However, wafer batters are often pumped and recirculated through holding tanks to prevent separation of the solids while they are standing and this may cause shear in a number of areas of the pipework. Shear leads to work and subsequently gluten formation. Since the recirculation of wafer batters is a practical expedient then the ingredient specification or batter formulation will have...

Tastings How to make pure gluten

Even to experienced bread bakers gluten has the aura of a mysterious substance that forms like magic in kneaded bread dough. But gluten is a physical substance, nothing mystical. You can make gluten, see what it looks like and feel it in your hand. Prepare and knead a bread dough using bread flour until it is soft and supple, indicating that you have fully developed the gluten. Now continue manipulating the dough under running water. The water washes the starch out of the dough, and when it runs clear and all the starch is down the drain, you have pure gluten in your hand. Bakers know that the rougher they are with the dough, the faster and better the gluten develops. What kneading does is unfold and align the randomly oriented and twisted gluten The flour you use to make bread must have high enough protein content to develop gluten sheets in the dough. Flours range from soft to hard, terms that describe the starch content. The more the starch, the less the protein. Soft flours are...

How Does The Baker Control Gluten

Flour is mostly starch, but its protein or gluten content, not its starch, concerns the baker most.Without gluten proteins to give structure, baked goods would not hold together. The baker must be able to control the gluten, however. For example, we want French bread to be firm and chewy, which requires much gluten. On the other hand, we want cakes to be tender, which means we want very little gluten development. Ingredient proportions and mixing methods are determined, in part, by how they affect the development of gluten.The baker has several methods for adjusting gluten development. Only wheat flour develops gluten.To make bread from rye and other grains, the formula must be balanced with some high-gluten wheat flour, or the bread will be heavy. Any fat used in baking is called a shortening because it shortens gluten strands. It does this by surrounding the particles and lubricating them so they do not stick together.Thus,fats are tenderizers. A cookie or pastry that is very...

Relating a glutenfree diet to the glycemic index

Gluten-containing foods like bread, bagels, pizza, pasta, cookies, cakes, and pretzels are super-high on the glycemic index. When you cut those things out of your diet, you're eliminating high GI foods that offer little in the way of nutritional value. Now keep in mind that if you replace those things with their gluten-free counterparts like gluten-free bread, bagels, pizza . . . you get the picture then you're back in the high glycemic ballpark. But if you choose to eat wholesome foods like those described in this chapter as being optimal, you'll be eating gluten-free and healthfully People used to think that diabetics should avoid sugar as in candy bars and table sugar. But some experts now believe that the sugar isn't as important as the effect that the food has on your blood sugar. In other words, instead of simply eliminating sugar, some experts recommend that people with diabetes should stick to a low glycemic index diet. For those people, a gluten-free diet the kind that...

Going glutenfree without testing

You may be tempted to skip the testing and jump right into a gluten-free diet. If, for instance, you highly suspect you have celiac disease or gluten sensitivity, it makes sense going gluten-free will help you start healing the minute you start the diet. Most people begin feeling better right away, some take months to improve, but in the long-run, you can look forward to improved health sometimes dramatically improved. But and I'm waving a great big caution flag here if you plan to be tested, don't give up your gluten just yet. You have to be eating gluten for an extended length of time before getting the blood test or the intestinal biopsy. If you don't eat gluten, or haven't eaten it for long enough, your body may not produce enough antibodies to show up on the tests, and the results will come back negative for gluten sensitivity or celiac disease even if you do have the condition. In other words, the gluten-free diet will heal you. Your body will no longer think it has celiac...

The Role of Gluten

Before we begin to examine types of flour, let's understand gluten. Gluten is made of the proteins found in wheat flour and gives bread its structure, strength, and texture. Without these marvelous little proteins, bread would not be bread. It also explains why it is so hard to make bread from rice, potato, rye, or oat flour and why wheat flour has to be added to these to make bread only wheat has enough protein to make bread. The gluten makes the bread. Gluten is developed in the dough when the proteins absorb water and are pulled and stretched in the kneading process. When water is mixed with flour, the protein in the flour absorbs moisture. When dough is worked by mixing or kneading, two types of protein come together into strands tiny ropes of gluten. As the yeast produces gases in the dough, mostly carbon dioxide, these strands trap the gas bubbles and the dough expands. When we put the bread in the oven, the gluten strands coagulate or solidify much as the protein in eggs...

Coeliac disease

Coeliac disease is a serious permanent condition caused by a reaction to gluten in food, which affects up to 1 in 100 people in the UK. The disease is genetic and the risk is increased if other family members are sufferers, but it is not inevitable. Coeliac is an auto-immune disease, which means the body produces antibodies that attack its own tissues. The villi that line the gut are attacked and damaged, which leads to problems in absorbing essential nutrients in food. Symptoms can be mild, moderate, or serious and include stomach pain, bloating, diarrhoea, and nausea. Although a reaction may follow soon after eating even a little gluten, it does not cause rapid or extreme symptoms, although severely affected sufferers may suffer from violent symptoms known as coeliac shock . Attacks are triggered by gluten, a protein found in many cereals including wheat, barley, rye, oats, spelt, triticale, and kamut. Products that contain gluten find their way into a great many processed foods, so...


Gluten is a high-protein wheat flour product. It's sometimes used as a meat substitute by vegetarians and is healthy and enjoyable for any eater The flour that's highest in protein makes the best gluten, of course, and that would be hard-wheat flour. MELANIE'S GLUTEN RECIPE From Melanie Kohler of Hawaii Mix 8 c. gluten flour with 4 to 5 c. water (amount of water needed will vary according to flour dough should be about the same consistency as drop-biscuit dough). Knead mixture with hands for about 5 minutes, cover with water, and let stand for a few hours or overnight. Wash dough carefully under running water (this washes out all the starch and leaves behind the gluten, the protein part of wheat). What you will have left is the raw gluten, which can now be formed into steaks or ground up to use in roasts, etc. What I usually do is form the raw gluten into a roll and then slice off steaks from this roll, boil these steaks in a broth that you make from onion, garlic, water, soy sauce,...

Beef Style Gluten

Gluten 3 1 2 cups Do-pep or gluten four 1 4 cup Whole wheat flour 1 Tbs. Beef-style seasoning 1 tsp. Onion powder 1 tsp. Garlic powder Follow cooking instructions for Chicken-Style Gluten on page 56. Beef-Style Gluten can be used in any recipe as a Marinate 6 gluten steaks overnight in

What Is Gluten

Gluten is a substance made up of proteins present in wheat flour it gives structure and strength to baked goods. In order for gluten to be developed, the proteins must first absorb water. Then, as the dough or batter is mixed or kneaded, the gluten forms long, elastic strands. As the dough or batter is leavened, these strands capture the gases in tiny pockets or cells, and we say the product rises.When the product is baked, the gluten, like all proteins (see p. 65), coagulates or solidifies and gives structure to the product.

Authors Acknowledgements

After I finished my first book, I swore I'd never do another. And I made -and broke -- that promise three more times. It's with an immense amount of gratitude that I applaud my kids, who understand that they are my highest priorities, even when I have to bury myself in front of a computer for hours on deadline. To Tyler, who is the reason I felt compelled to help others after I found myself treading in the deep end of the gluten-free pool so many years ago -- and to Kelsie, my constant source of optimism and inspiration -- both of you fill me with so much pride and joy, and your love and support is truly my greatest motivator. Bryan, not only are you the love of my life, but you never let me give up on this book (or anything else), in spite of what seemed to be insurmountable obstacles this past year. I'd like to offer a huge thank you to the amazing team at Wiley Publishing, starting with Mike Lewis, acquisitions editor, who got this book rolling. To senior project editor Tim Gallan,...

Making Nutrition Your Mission

When You're Cooking Getting enough nutrients when you're gluten-free 61 Choosing a Healthier Approach to the Gluten-Free Diet 62 Relating a gluten-free diet to the glycemic index 67 Managing Your Weight When You're To Be or Not To Be 100 Percent Chapter 6 Shopping for the Gluten-Free Stuff You Need 81 Transforming Any Meal into a Gluten-Free Converting a Gluten-Filled Recipe into a Gluten-Free Recipe 94 Chapter 8 Gluten-Free Flours Your Foundation for Creating the Gluten-Free Flour Starting the Day the Gluten-Free Midday Munchables, Gluten-Free Gluten-Free . . . If You're No Glutens and Swimming with Flavor Chapter 21 Ten Ideas for Cooking Gluten-Free with the Kids 325

How This Book Is Organized

Gluten-Free Cooking For Dummies is easy to navigate. All the parts that should go together do. The book starts out with general information about the gluten-free diet and medical conditions that it benefits it's an overview of why you might be gluten-free or consider going gluten-free. From there, it gets into preparing to cook, which leads to the recipes. Gluten-Free Cooking For Dummies wraps up with the Part of Tens, familiar favorites in all For Dummies books.

Where to Go from Here

Where to go from here is completely up to you. Like any For Dummies book, you can skip around if you'd like. You may want to curl up in a snuggly chair and read the first part for background information, or you may want to grab your apron (do people still wear those ) and dive into the recipes for some gluten-free cookin', good lookin' Gluten-Free Cooking Adventures

Getting Ready to Cook

You know why gluten-free's the way to be, and you're either committed to the gluten-free lifestyle, cooking for someone who is, or just toying with gluten-free recipes. Either way, enough chit-chat It's time to get ready to cook Getting ready to cook means more than just donning your favorite apron, especially when you're cooking gluten-free. It usually involves a little planning, some shopping, and preparation to make sure your gluten-free food stays gluten-free. The gluten-free lifestyle may be restricted, but it's definitely not restrictive. I highly recommend planning your meals in advance. Sometimes gluten-free cooking requires ingredients you might not normally have on-hand, and you don't want to get halfway through a recipe to discover you don't happen to have any xanthan gum handy. I also encourage you to experiment with unique, gluten-free alternatives such as quinoa, millet, buckwheat, teff, sorghum, and wild rice (more on these in Chapter 3)....

Setting up your kitchen

Thankfully, when you decide to adopt a gluten-free lifestyle, reorganizing and setting up your kitchen is a one-time deal and you'll pick up some habits that you'll ease into nicely. Oh, and the oven really works in your kitchen Setting up your kitchen just means you have to think about cross-contamination. Cross-contamination is when you accidentally glutenize your perfectly good gluten-free meal because you toasted your gluten-free bread in a toaster that has gluten-containing crumbs clinging on for dear life. Crumbs can kill. Not literally, really, but they're killer in a kitchen where gluten-freebies share space with glutenators (people who eat gluten). Using separate utensils for cooking, and even having a few separate appliances, is a good idea. Chapter 5 covers everything you need to know about readying your kitchen and pantry for gluten-free cooking. You don't need completely separate utensils and pots and pans for your gluten-free cooking. Washing thoroughly between...

Cooking without Recipes But You Can Use Them if You Like

Connie and I believe if you give someone a recipe, you feed 'em for a meal. Teach them to make anything gluten-free, and you feed 'em for a lifetime. Okay, we kind of borrowed that concept from the Native American saying, Give a man a fish and you feed him for a meal. Teach him to fish and you feed him for a lifetime, but you probably figured that out. The point is, you can make anything gluten-free, and you're not constrained by recipes or the fact that you can't use regular flour or bread crumbs. You only need a little creativity and some basic guidelines for using gluten-free substitutions, which you'll find in Chapter 7. Connie and I believe that the most important element of cooking gluten-free is to be creative and think outside the recipe box. So I hand you a pole and say go forth and fish. May your gluten-free goodies be gastrolicious, and your fish be free of bones.

Getting out and about

There's no reason to let the gluten-free lifestyle hold you back from doing anything you want to do. Well, okay, there are some things you can't do like eat a Domino's pizza and Krispy Kreme donuts. But as far as your activities and lifestyle are concerned, it's important to get out and about as you always have. I realize that for the most part it's not as easy as walking into a restaurant and asking for the gluten-free menu (a girl can dream). But eating at restaurants is definitely doable you just need to master the art of the special order and tune in to contamination concerns. Traveling is a breeze after you're comfortable eating at restaurants and when you get a handle on language considerations if you're traveling abroad. Going to social events just requires a little advance planning, and holidays will barely faze you after you get the hang of getting out and about gluten-free style. Living your life in a bubble is for helium molecules. The gluten-free lifestyle shouldn't hold...

Raising kids to love the lifestyle

There are lots of things that are key in raising happy, healthy, gluten-free kids. Some of the highlights include l Always having yummy gluten-free treats on hand l Reinforcing the benefits of the gluten-free lifestyle For more inspiration and practical advice, see my book Kids with Celiac Disease A Family Guide to Raising Happy, Healthy, Gluten-Free Children. Kids are flexible and resilient. Adopting a new lifestyle like being gluten-free is usually harder for the parents than it is for the child.

Setting realistic expectations

Some people call me PollyDanna because they think I have an unrealistically optimistic view of the gluten-free lifestyle. It may be optimistic, but it's not unrealistic. It's important to set reasonable expectations for what things will be like when you adopt a gluten-free lifestyle, because there will be challenges and you need to prepare to handle them well. Friends, family, and loved ones may not understand. They may not accommodate your diet when you hope or expect they will. You may find social events to be overwhelming at first or you may get confused or frustrated and feel like giving up on the diet. There will be challenges and you will overcome them.

Arming yourself with good information

The good news is that because the gluten-free diet is exploding in popularity, there's lots of information about it. The bad news is there's lots of information about it, and not all of it's accurate. Be leery of what you hear and read, and check the reliability of the source on everything. If you find conflicting information and I'll warn you now that you will dig deeper until you find out which source is right. How I got pushed into the deep end of the gluten-free pool Here's my story about how I joined the ranks of the gluten-free. I didn't aspire to do any of this. I was deeply involved in a successful career, and a mommy first and foremost. But today I'm an accidental author, researcher, and support group founder who was pushed into the deep end of the gluten-free pool and realized I needed to learn to swim. Fast. After testing for cystic fibrosis, blood diseases, and cancer, we finally got the bittersweet diagnosis. Your son has celiac disease. Huh Is that anything like the flu...

Humans dont fully digest wheat

Unlike our bovine buddies, we humans have only one stomach. When the wheat leaves our tummies, it's not fully digested. Those undigested portions begin to ferment, and do you know what the byproduct of fermentation is Gas. Icky, belchable, fart-forming gas. For many people, this accounts for the gas and bloating they feel after they eat wheat, whether they have gluten sensitivity or not.

Pinpointing gastrointestinal symptoms

The gastrointestinal symptoms of gluten sensitivity and celiac disease are vast. Although most people think diarrhea is the most common symptom, gastrointestinal symptoms can include constipation, gas, bloating, reflux, and even vomiting. These are some of the classic though not the most common symptoms of celiac disease

Checking out nongastrointestinal symptoms

Celiac disease and gluten sensitivity are gastrointestinal conditions because the damage is done to the small intestine. But people more commonly have what are called extraintestinal (outside the intestine) symptoms. These make up an extensive list of more than 250 symptoms, including the following

Watching for symptoms in kids

Kids who have celiac disease tend to have the classic gastrointestinal symptoms of diarrhea or constipation. They may also have some of the following symptoms that aren't gastrointestinal in nature i ADD ADHD or autistic-type behaviors (I go into more detail on these behaviors and their connection to gluten later in this chapter.)

Considering Your Options for Testing

With such an overwhelming assortment of symptoms, it's no wonder people are often misdiagnosed before finding out that they have celiac disease or gluten sensitivity. It's also no wonder so many people go undiagnosed. A Reader's Digest article titled 10 Diseases Doctors Miss cited celiac disease one of the top-ten misdiagnosed diseases. In all fairness to the medical community, it can be tough to diagnose celiac disease when you think of the myriad symptoms. Headaches, fatigue, infertility, depression if you go to your doctor for any of those things, it's unlikely that he or she is going to say, Hmm, you're depressed. Let's test you for celiac disease. No, it's far more likely that you'll be given an antidepressant and sent on your way.

Realizing the Consequences of Cheating

If you actually have gluten sensitivity and not celiac disease, you may be able to get away with eating gluten from time to time. Just make sure you remember those pesky false negatives and misdiagnoses, and make sure you don't have celiac disease if you're going to indulge. Some people are told they're gluten sensitive when they really do have celiac disease. If that scenario applies to you and you continue to eat gluten, even if it's just every once in a while, you could do some serious unseen damage, not to mention you may continue to suffer unpleasant symptoms. On the other hand, if you do have celiac disease and you want to improve your health by following a gluten-free diet, you're going to have to do it 100 percent. A gluten-free lite diet won't get rid of your symptoms, and it will continue to damage your body. The next few sections explain why. Going 100 percent gluten-free is not necessarily easy. You might want to refer to Living Gluten-Free For Dummies (Wiley) for a more...

Compromising your health

If you have gluten sensitivity or celiac disease and you continue to eat gluten, you are compromising your health, even if you don't feel any symptoms. Even the tiniest amount of gluten will cause you problems because you're still setting off autoimmune responses and your body is being robbed of important nutrients that it needs to function properly and stay strong. When you have celiac disease, every bit of gluten you eat affects your intestinal tract adversely and keeps you from making healthy progress. That means you'll need to be extremely careful about reading labels, choosing ingredients, and avoiding contamination while cooking. (See Chapter 5 to find out more about containing contamination risks.)

Developing associated conditions

Certain conditions are associated with celiac disease. It's usually tough to tell which one developed first, but because awareness of other conditions is higher than that of celiac disease, people are usually diagnosed with the other one first. 1 If you don't give up gluten, your chances of developing an associated condition may increase. 1 An associated condition is a red flag that you may also have gluten sensitivity or celiac disease. If you have one of these conditions, you should be tested for gluten sensitivity or celiac disease. Several autoimmune diseases are associated with celiac disease, including About 6 percent of people with type 1 diabetes have celiac disease, but many don't know it. They often find managing blood sugar levels much easier on a gluten-free diet Studies have shown that if you have celiac disease, the earlier in life you go on a gluten-free diet, the lower your risk of developing associated autoimmune diseases. And sometimes symptoms of other autoimmune...

Delving into depression and other mood disorders

People with celiac disease have a higher incidence of mania, seizures, and other neurological problems. In addition, clinical depression, bipolar disorder, schizophrenia, and a variety of mood disorders can sometimes be associated with or exacerbated by gluten sensitivity and celiac disease. Some journal articles even list these disorders as symptoms of celiac disease, and these conditions sometimes improve on a gluten-free diet. Schizophrenia has been associated with celiac disease since the 1960s, when it was first noted that restricting gluten and dairy led to improvement in some institutionalized patients. Interestingly, the same opiate-like chemicals found in the urine of autistic people are often found in schizophrenics. Some investigators have noted that the incidence of schizophrenia is higher in places where wheat is the staple grain than where people normally eat non-gluten-containing grains. In one study done in the highlands of Papua, New Guinea, where little or no grain...

Getting the Green Light Definitely Okay Foods

Now for the good news The list of definitely okay foods is impossibly long There's no way we could list all the okay foods, because most natural foods are inherently gluten-free. So in this section, we talk about grains and starchy foods because those are the ones you may question. Some of these things may be strange sounding and new to you, but give 'em a try You can find more information about each of the foods listed below later in the chapter. Garfava is actually a nutritious blend of garbanzo and fava flours that Authentic Foods developed. Because it's exclusive to that one company, it's not found on many gluten-free food lists, but it has become a popular ingredient in so many cookbooks that we felt compelled to list it here. In addition to the grains and starches listed above, plenty of other foods are naturally gluten-free. (Note These refer to plain, unseasoned foods without additives or processed products.) Garbanzo beans by any other name are . . . well, they're still...

Tapioca gari cassava casaba manioc yucca

Think there are enough names for tapioca Well, tapioca by any other name is still tapioca. Most people think of tapioca pudding when they think of tapioca. And, unless someone gets really freaky with their recipe, tapioca pudding is gluten-free But the flour is used in a lot of gluten-free recipes, too. Basically, it doesn't have any flavor, which is a good thing sometimes (see the flavor description for soy ). Because it's flavorless, tapioca flour or starch makes a great thickener for sauces, gravies, soups, stews, puddings, and pies. Tapioca gives a glossy sheen and can tolerate prolonged cooking and freezing. Tapioca is native to South America, so if you visit there, you'll find lots of great tapioca (manioc) breads that are gluten-free

Choosing healthy starches for that fillmeup feeling

As we've discussed, rice, corn, and potatoes aren't your most nutritious choices, even though they are gluten-free. You get lots of calories and little nutrition that's not a good thing for anyone. But let's face it there's something to be said for that feeling of contentment you get when you eat starchy foods like that. So what can you eat for that fill-me-up satisfaction when you're cooking gluten-free but you're focused on a healthier diet Try these foods on for size. They're far more nutritious than rice, corn, and potatoes, and they're low glycemic index foods, too. The terms sweet potato and yam are often used interchangeably, yet the two are very different. It doesn't matter which one you choose, though, because both are gluten-free, loaded with nutrients and antioxidants, and quite low on the glycemic index. There are even new varieties of sweet potatoes that have purple skin and flesh They contain anthocyanins, a powerful antioxidant found in berries.

Losing or maintaining Weight

When you go gluten-free, you eliminate refined-flour products from your diet things like bagels, bread, pasta, and of course the sweet baked goods and that means you're cutting out high glycemic index foods that offer very little in the way of nutrition, but offer more than their fair share of calories. That's why people who go gluten-free the healthy way usually find their weight easier to maintain at healthy levels. High fructose corn syrup (HFCS) may be gluten-free, but it can sabotage a weight-loss program faster than a box of old-fashioned gluten-free glazed donuts. Two main hormones signal hunger and appetite to your brain. Ghrelin is produced in the stomach, and increases your appetite, while leptinis produced by fat cells and tells your body it's full. HFCS, a sugar substitute

Dealing with uhoh Weight gain

Some people find that they gain weight when they go gluten-free and it's no wonder Many of them are busy discovering the wonders of the gluten-free goodie world, including gluten-free brownies, cookies, cakes, pastas, and crackers. Those are foods that may as well be applied directly to the tummy or thighs because that's where they end up pretty quickly. These days the gluten-free goodies are delicious and somewhat irresistible, I suppose. But for some people, eating them is strictly emotional. They tend to get carried away with these foods as a way of compensating for feelings of deprivation or restriction. They believe they're deprived because they can't eat gluten, so they reward themselves, or compensate, by eating extras of the goodies that they can eat. Before they know it, their jeans look like they belong to the neighbor's kid. Still others experience weight gain because of the physiological changes that take place when they go gluten-free. This group of people is comprised of...

Setting Up Your Kitchen and Pantry

Deciding whether the whole house will be gluten-free Preventing cross-contamination Filling the pantry with appropriate ingredients Relying on the right appliances If your entire kitchen is already gluten-free, you're excused to skip to another chapter. But if you're going to have a shared kitchen where glutenous and gluten-free foods coexist, you'll have to take some important steps to eliminate the risk of glutenation (for those of you new to my books, that's DannaSpeak for gluten contamination). Never fear, though. Although eliminating the risk of glutenation isn't a simple modification, it's simply a modification. In this chapter, I take you through the steps to ensuring a safe environment for your gluten-free cooking. You discover how to set up a shared kitchen for gluten-eaters as well as non-gluten-eaters, and how to choose appliances that can simplify your life. To Be or Not To Be 100 Percent Gluten-Free To clarify, I'm talking about modifying your kitchen, not your...

Keeping crumbs at bay

Say you're making a regular sandwich and a gluten-free one. You can't make them both at the same time on the same cutting board. Suppose you've prepared your gluten-free sandwich, and then you set it down on a counter full of gluten-containing crumbs. What do you get A contaminated sandwich From now on, you need to get into the habit of making the gluten-free version first, then making the other, and cleaning the crumbs really well in between. Going on a crumb vendetta is not so crucial if you make the gluten-free sandwich first, but it's certainly a good habit.

Sharing Is Caring When Youre Cooking Both Ways

It goes without saying that making separate meals creates extra work for the cook (and because you're reading this book, I'm going to assume that's you ). For instance, if you're having a pasta dinner and you want to make one batch of gluten-free pasta and one regular batch, you're obviously making more work for yourself, but I still think it's the way to go when not everyone in the house has to be gluten-free. These days, gluten-free pastas and other gluten-free foods are so delicious that it's just as yummy to make the gluten-free version for everyone. Sometimes, however, you'll want to make two versions of a meal, whether it's to save money or for personal preferences. Having said that, I want to assure you that cooking two versions of a meal can be easier than it sounds. Getting back to that pasta dinner, you may want to make both types of pasta but keep things simple by serving one delicious gluten-free sauce that can go on both. As the heading says, sharing is caring when you're...

Planning your menus for easy meal prep

It's 5 p.m., you just got home from work, and you're ready to start making dinner. You were planning to make spaghetti, but you have no gluten-free pasta in the house. Because gluten-free cooking involves special ingredients and preparation processes, you have to plan your cooking in advance and make sure you have all the ingredients on hand. Gluten-free ingredients aren't always easy to find. For instance, if you're going to make bread and you need xanthan gum, you can't run down to the corner store and get it. And if you don't have it, you're not making bread (unless you cheat and use a mix like I do oh, wait this is a cookbook ). 1 All the gluten-free flours. 1 Gluten-free bread crumbs. (You can order them online or save them from your own breads.) 1 Gluten-free crackers. (You can crumble them and use them as coatings on foods, fillers in meatloaf, and in soups and salads.) 1 Gluten-free snacks. (Keep them on a level that kids can easily reach. You never want to run out or leave...

Sticking to natural foods Its so much easier

Shopping for your gluten-free creations can be just as easy as shopping for any type of cooking. It's even easier if you follow my mantra for optimal nutrition If man made it, don't eat it. If you think about it, that makes shopping pretty easy. For the most part, if you avoid packaging, you're set The best part about this healthy formula for eating is that natural foods are generally gluten-free. Foods like plain meats, poultry, fish, seafood, fruits, and vegetables they're all gluten-free, and in the long-run, they cost less, too. From a shopping standpoint, using all-natural ingredients means you get to avoid the middle aisles of the grocery store and only shop the perimeter. That's because the perimeter is where they keep the good stuff like meats (keep 'em lean), fish, poultry, fruits, veggies, nuts, berries . . . you get the picture. The inner aisles of grocery stores are typically loaded with the processed stuff stores want you to buy because their profit margins are higher...

Buying the occasional manmade item

You'll have to venture into the center aisles of the grocery store to gather basic necessities like spices (most are gluten-free) and household products. You may be lucky enough to have a local grocery store that carries specialty items, like gluten-free pastas or mixes. They'll be in the center aisles, too. I must confess that I think everyone needs to give in to indulgences from time to time (not gluten-containing ones, though ). However, if you must buy man-made foods, read the labels carefully and don't be taken in by the marketing claims on the front of the package. Words like wholesome, nutritious, and organic don't mean gluten-free. I have a girlfriend who still can't understand, even after knowing my son for many years, why it's not okay to give him certain products when they say organic on the front. Remember, foods can be organic and still contain gluten. Before you go shopping and start reading labels, make sure you know which ingredients are and are not gluten free. You...

Scouting Out the Best Stores

The ingredients you need for your gluten-free goodies can run the gamut from specialty pastas to gluten-free soy sauce to baking mixes, flours, and wacky ingredients like xanthan gum. People have told me they refuse to make gluten-free meals because some of this stuff is just too hard to find. But you're in luck, because I have some ideas And they won't take a lot of time, cost a small fortune, or require a trek to the far reaches of the continent. This section outlines where you'll have the best luck finding these specialty ingredients.

Visting your neighborhood grocery stores

These days, many of the ingredients you need for your gluten-free concoctions can be found at regular grocery stores. You may have to search through the specialty aisles or the natural foods section, if the store has one, but give your local grocery store a try before you begin your hunt in other types of stores. If your grocery store does carry what you need, you'll save time, money, and the frustration of driving all around town. Don't forget to check out your nearby superstore. Although I can't name names, the one that rhymes with hall cart is so dedicated to the gluten-free world that it carries more than 1,000 private-label products that are labeled gluten-free. This is a huge signal to the world that gluten-free living is a very big deal. One of the first steps to take when embarking on a gluten-free lifestyle is to get to know your grocery store manager. In fact, this person should become your new best friend Not only can store managers help you find the products you love, but...

Shopping at specialty stores

Specialty stores include natural food stores, gluten-free stores (yep, they exist ), farmers' markets, kosher stores, and co-ops. You'll normally pay more to shop at these places, but the convenience and the fact that you probably can pick up everything you need in one spot often makes them worth it. Natural food stores Growing in popularity, these stores can be found almost anywhere in the country, and in some areas, they're everywhere you look. Some have end-caps or kiosks that showcase their gluten-free products, and many have developed their own little gluten-free logos that they put on the products or on the shelf tags. Some of these stores are so committed to the gluten-free market that they've even created their own line of gluten-free products. Gluten-free stores An online search will reveal any stores in your area that are dedicated to gluten-free products. Try using key words like gluten-free store and gluten-free grocery store. I know of several throughout the country....

Saving Money on Ridiculously Expensive Ingredients

Don't be swindled into buying specialty items that are already gluten-free. Online and specialty stores sometimes sell high-priced gluten-free condiments and spices, but these things are naturally gluten-free, and there's no need to spend the extra money for a label. You can pick up these types of items in your neighborhood grocery store. People complain about the high cost of eating gluten-free, but those people usually are eating a lot of the specialty items breads, crackers, cakes, cookies, brownies, and pretzels. But you don't have to buy specialty items. When you stick with wholesome ingredients like fresh fruits, vegetables, meats, fish, and poultry, you eat healthier and save money. (See the Sticking to natural foods It's so much easier section earlier in the chapter for more on this.) Even if you stick to my if man made it, don't eat it philosophy, you'll still need to keep some gluten-free products on hand. And when you need them, you need them badly. One way to save money...

You Dont Always Need Recipes

Making ingredient substitutions Serving naturally gluten-free foods Transforming standard recipes into gluten-free masterpieces Seeing the benefits of mixes But before we start slicing, dicing, mixing, and measuring, I need to point out that you don't always need recipes. With a glob, a dopple, and a smidge of creativity, you can turn any meal into a gluten-free favorite. That's right, any meal. Even flour-filled favorites like pastas, pastries, and Mom's apple pie. And you don't need complicated instructions, tons of time, or hard-to-find ingredients you have to order from France. Gluten-free cooking doesn't have to be complicated. This chapter points you toward convenient mixes, simple substitutes, and fabulous foods that don't require all that mixing, measuring, and sorting of ingredients. And if you have a gluten-filled recipe to start with, this chapter shows you how to alter it and make it work so you can still enjoy all your favorite foods.

Finding fun substitutions

With more and more people adopting wheat-free and gluten-free lifestyles, and with recent improvements in product labeling laws, it's easier than ever to find gluten substitutions. Grocery stores and specialty stores offer a wide variety of ingredients, from bean flours and xanthan gum (prepare to take out a second mortgage when you buy xanthan gum) to buckwheat, quinoa, and amaranth. Chapter 6 gives you ideas of where to shop and how to save money on those ingredients, some of which are ridiculously expensive. As you may already know, a little flexibility goes a long way when you're living a gluten-free lifestyle. Start flexing here are some savvy substitutions for some of your favorite ingredients ingredient. If your recipe calls for flour, consider using cornstarch or a gluten-free flour or mix. I talk more about buying and making your own baking mixes in the Messing with Mixes section at the end of this chapter. Experiment with the many new flours available, like bean flours,...

Putting mindless meals on the menu

When starting a gluten-free diet, people often forget they can eat normal, everyday foods like the ones I list below. Just make sure to read the labels and use substitutions for specific ingredients, if needed. Most people start their day with a bowl of cereal, bagel, toast, pancakes, or waffles, and those things, unless they're a special gluten-free variety, are definitely not allowed on the gluten-free diet. But that's okay There are healthier options for starting your day off gluten-free style, and they're quick and easy, too i Fruit smoothie (I'd add some extra protein powder myself) i Toast or French toast (made from gluten-free bread, of course) i Quesadillas on a corn tortilla No need to scramble for cookbooks and recipes when you're putting together your gluten-free lunch or dinner. You can make plenty of quick and easy meals using easy-to-find ingredients. Whether you want simple or snazzy, you can prepare endless gluten-free side dishes and snacks without a recipe. The key...

Converting the ingredients

Okay, so we have all-purpose flour, beer, more beer (Why do they do that Is that one extra teaspoon really going to make a difference But I digress . . .), and soy sauce. No go, no go, and no go. Not on a gluten-free diet. So how do I transform this into a gluten-free goodie Well, first I get rid of the measurements, because this is cooking Danna-style. Table 7-1 shows you what the new ingredients list can look like. (I included the original ingredients list in the left-hand column of the table so you don't have to keep flipping back and forth, only to give up after five or six flips. You're welcome ) Gluten-Free Ingredient any gluten-free mix you happen to have lying around. All you have is muffin mix, and it's a little sweet No problem It might make it even better gluten-free beer would be the obvious ingredient here, and there are excellent ones on the market now, even available at regular grocery stores. If you don't have access to gluten-free beer, try using chicken broth, ginger...

Interpreting the instructions

Mix the gluten-free flour mixture and the flour and the beer and let the gluten-free beer together and set it aside Beer is less acidic than wine, vinegar, or citrus juices, so it tenderizes meats without breaking down the texture as fast. That's why you can use it to tenderize and marinate raw fish, or add it to dishes that call for vinegar. And of course, I don't have to remind you to make sure it's of the gluten-free variety Bear with me while I whine for a moment, will you When I first started doing gluten-free in 1991, there weren't any mixes at least not that I found. Remember, that was before Al Gore invented the Internet, before there were any books on the subject, and even before support groups were widely available. The first gluten-free mixes to hit the streets were basically a little rice flour with a lot of sugar. And hey I'm the first to admit that a little sugar can go a long way in making up for lost flavor, but they were lacking...

Brief Overview of Alternative Flours

If you tour a health food store, and even some grocery stores, you'll be amazed at the variety of alternative flours available. If you're health-conscious, use three-fourths of the basic gluten-free flour mixture in a recipe, and add up to one-fourth of a different kind of flour so the mixture has more fiber and protein. Experiment with almond flour, light flaxseed meal, light teff, chestnut flour, mesquite flour, or lentil flour. Where to purchase your flours may be an issue. You can buy some of these alternative flours at Asian markets. The advantage to buying them from Asia is that they are usually less expensive and the flours are ground finer, yielding better baking results. The disadvantage is that you're rarely able to confirm that the flours are processed in a gluten-free facility. If you prefer to stay away from Asian markets or you don't have one nearby, alternative flours are readily available at health food stores, and many mainstream grocery stores now have gluten-free...

Rise and Shine Breads and Bagels

In Chapter 8, we emphasize that only one gluten-free flour mixture is used throughout this book to make it easier for the baker. You may notice that the bread recipes that follow use the gluten-free flour mixture and then call for additional flours to be used. Here's the reason Adding cornstarch and or sorghum flour changes the consistency of the bread for the better. Occasionally coconut flour is used for flavor. You can use just the gluten-free flour mixture, but your breads won't turn out as well. Light flaxseed meal is also added frequently. Flax not only adds fiber to the bread, but it helps to activate the yeast so your bread is lighter. The light flaxseed meal has virtually no taste, so it doesn't affect the taste of the bread.

Working the dough You dont need Popeye arms

Kneading is an important step in making bread, but not with gluten-free breads. The process of turning the dough on a board activates the gluten in wheat so the bread will rise. Because wheat gluten is absent in the alternative flours, kneading is only done long enough to form a smooth ball from the dough. However, many gluten-free bread doughs are more like the consistency of cake batter, so they usually need no kneading at all. Instead of depending on wheat gluten to help the bread rise, you add additional ingredients (something acidic like vinegar) to trick the dough into rising. If you find large holes in the baked loaf of bread, you have added too much leavening. In regular bread preparation, you let the bread rise, punch it down, and then let it rise again. No can-do with gluten-free dough. Because the alternative flours are heavier than wheat flour, gluten-free bread dough only rises once,

Troubleshooting breads

1 If your baked loaf of bread isn't fully cooked inside, the easiest remedy is to bake the dough in two smaller pans next time. If your bread is still mushy inside, often the cause may be due to the oven temperature. Gluten-free products frequently need to be baked at a lower temperature for a longer period of time. If you lower the oven temperature by 25 1 Finally, let's address the taste of the bread. Without some precautions, gluten-free bread can easily taste like cardboard. Fortunately, you can add all sorts of things to the dough to avoid this from happening. Substitute some of the water with a liquid that has flavor, like cold brewed coffee, honey, maple syrup, molasses, or fruit juice (pineapple, lemon, orange, or apple). Add extra flavoring (more vanilla or almond flavoring, cinnamon, Italian seasoning, Parmesan, or cheddar cheese). You can add toasted seeds (sesame, poppy, caraway, or sunflower) as well as toasted nuts of all kinds. Toasted coconut or mini chocolate chips...

What a Sweet Idea Pastries and Muffins

Because these items are derived primarily from a gluten-free flour base, if you are converting a wheat recipe, you'll need to add extra flavoring in the form of stir-ins (nuts, coconut, fresh, canned, or dried fruit, shredded carrots or zucchini, mashed bananas, applesauce or jars of baby fruit, chocolate chips, or even liqueurs) or added flavoring (extra vanilla, almond, or other liquid flavoring plus additional or increased amounts of spices). Add an extra egg and 1 tablespoon of mayonnaise to help the pastry rise. It also helps to substitute some of the liquid called for in the recipe with something more flavorful, like brewed coffee, juice, or sweetened condensed milk. The recipes in this section already have these adjustments made, so start baking

T Breakfast Bread Pudding

Now how great is this A dessert for breakfast Try to select porous gluten-free bread for this recipe. Because of the soaking time required, it's best to assemble this the night before. You can use orange juice in place of the rum. This is best served warm from the oven.

T Cranberry Cornmeal Muffins

These muffins are the perfect breakfast accompaniment to scrambled eggs. They also go well with salads or warmed for a snack. With wheat flour muffins, the directions usually say, Stir the ingredients just until blended. With the gluten-free flours, it's advisable to whip the liquid ingredients first to incorporate air so the finished product will be lighter. ' tablespoon mayonnaise (not low-fat version) A cup gluten-free flour mixture Acup coconut flour A cup cornmeal 3 teaspoons baking powder Z teaspoon salt VA cups dried cranberries A cup chopped, toasted pecans

Whipping Up Pancakes and Waffles

Creating perfect gluten-free waffles is both an art and a science. Resist the urge to overbeat the batter. Spray both sides of the iron generously with gluten-free nonstick spray. Batter needs room to expand, so only pour in enough batter to just cover the lower cooking grid too much batter will result in a waffle that has a soggy middle. Cook the waffle at a medium-high setting too low of a setting results in moisture condensation, and you'll end up with a mushy mess. Despite the temptation, wait at least 3 minutes before opening the iron to check for doneness. When breakfast is over, wash the iron grates, and then season them with a very light coat of corn oil.

T Peachy French Toast

French toast always tastes good, but this version is a real winner. Keep the cap on the bottle of maple syrup because you won't need it. The peach syrup that goes over the French toast is two steps up from sublime You need to have porous gluten-free bread to make this recipe. The Breakfast Biscuit Bread in this chapter is ideal.

Miracles of the microwave

Other gluten-free foods conducive to being warmed in a microwave include pizza, lasagna, eggplant parmigiana, crustless quiche, and twice-baked potatoes. Pack a gluten-free bun and spoon sloppy joe mix into the insulated container. By the way, many sloppy joe mixes available at the grocery store even generics are gluten-free. You can also fill a thermos with boiling water and add corn on the cob, or one or two hot dogs. A thermos is great for taco meat (spoon it on top of a salad at lunchtime), pork and beans, hot dog slices and beans, or sausage in barbecue sauce. Rice dishes and gluten-free pasta entrees everything from Spanish rice and beans, to gluten-free pasta marinara, to fettuccini Alfredo, to macaroni and cheese hold well in a thermos.

Wraps and Other Sandwich Containers

Do you like wraps If you can't find a premade loaf of gluten-free bread to your liking and you haven't had time to bake your own bread, don't despair. There are other viable sandwich containers. If you haven't tried a peanut butter and jelly sandwich made on gluten-free waffles, you have a taste-treat awaiting you. Purchase corn tortillas made from either yellow or white corn. Corn taco shells, precooked of course, are a crisp, fun holder for a multitude of fillings. Pancakes and crepes make wonderful wraps. And lettuce leaves are the ideal holders for lunchmeat and cheese. (If you feel daring, use Belgian endive leaves they're shaped like boats and make a neat container for tuna and chicken salads.) Okay, you won't find them in every grocery store, but there are gluten-free pitas available. If you can't find them, don't worry you can make a good homemade version. Because the alternative flours are heavier, you may not always be able to cut open the pocket of the pita without...

Poached Salmon Piccata

For all of you who are trying to squeeze into a bikini, this dish is low calories and lower in fat. Plus, it's simple to prepare and tastes delicious. The benefit of eating salmon is its high Omega-3 content. You may opt to serve this over a bed of gluten-free noodles or on a bed of cooked spinach.

Grecian Chicken with Pasta

You have choices Are you going to use rice pasta Corn pasta Lentil pasta Each of these pastas requires a slightly different length of cooking time, so follow the package directions for cooking. That being said, for this recipe, don't cook the spaghetti as long as the package directs because the pasta is also baked after it's boiled. The gluten-free pastas tend to get mushy when overcooked.

Slow Cooker Chicken with Spinach and Mushrooms

If you work outside the home, or if you opt to take the kids swimming all day instead of staying at home to cook in a hot kitchen, then this is the meal for you. In the morning, dump everything into a slow cooker, put on the lid, and then go enjoy your day. This meal is excellent served over rice or gluten-free noodles.

Beef Pot Roast a la Mushrooms

The directions for this recipe tell you to cut the meat into cubes. If you prefer to leave the roast whole, add a half hour to the roasting time. Let the whole roast cool, and then cut it into thin slices. (This makes the best cold sandwich ) The beef is excellent served over gluten-free noodles.

Meatballs in Wine Sauce

Put away all of your other meatballs-in-some-kind-of-sauce recipes because you won't need them anymore. Whether these are served with toothpicks for a cocktail party or served over rice for dinner, the taste of these meatballs is remarkable. Use the most porous gluten-free bread you can find for toasting. This is one recipe where you can't take a shortcut by substituting garlic powder for the cloves of garlic.

Quinoa Stuffed Tomatoes

If you're wondering what in the heck quinoa (pronounced keen-wah) is, it's a gluten-free grain that's jam-packed with nutrients. The small, beaded form is used in this recipe it's also an excellent substitute for couscous and for use in tabbouleh (a Middle Eastern salad). For this recipe, the tomatoes, once baked, need to be firm enough to hold their shape, yet soft enough to cut easily with a fork. Select large, ripe (but not too soft) tomatoes. You don't use the tomato pulp in this recipe, so place the pulp in a self-seal bag to use in a stew or pasta sauce another day.

Fruit and Vegetable Options

When you have your salad assembled, what are you going to use for dressing For a fruit salad, whisk 1 tablespoon of jam into gluten-free Italian dressing and drizzle it over the salad. When tossing a veggie salad, you can choose from a wide variety of gluten-free salad dressings on the market.

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Felicitys Gluten Free Diet Handbook