Gluten Free Living Secrets

Gluten Free Living Secrets
Discover The Secrets To Living A Happy, Healthy Gluten-Free Life

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Table of Contents
Table of Contents ..................................................................................................................... 2
Introduction .............................................................................................................................. 3
Why Go Gluten Free? .............................................................................................................. 6
What is Celiac Disease? .......................................................................................................... 7
A in! "et#een Gluten and Autis$? ................................................................................. %
To& Ten 'easons to Go Gluten Free ................................................................................ ((
If you can )et nutrition fro$ )luten* you can )et it fro$ other sources as #ell. . . . . ((
Grains containin) )luten are not )ood for your sto$ach. ............................................. (2
+ou $ay be unable to &rocess )luten &ro&erly. ................................................................. (3
Gluten causes infla$$ation. .................................................................................................... (3
Gluten )rains are fairly ne# ty&es of food. .......................................................................... (,
Gluten )rains can har$ your -oints. ....................................................................................... (,
Gluten )rains can bloc! $inerals fro$ bein) &ro&erly absorbed. ............................... (.
Gluten )rains can har$ your teeth. ........................................................................................ (6
Gluten )rains are not )ood for the s!in. ................................................................................ (7
Consu$in) )luten $a!es your body cra/e )luten. ........................................................... (7
0o# to 1aintain a Gluten Free Diet* and 2till 2tay 0ealthy .................................... (%
Transfor$in) +our 3antry to be Gluten Free .............................................................. 22
2ho&&in) Ti&s ......................................................................................................................... 2,
1eal 3re& Ti&s ....................................................................................................................... 27
Gluten Free 2nac!s and 2#eets ........................................................................................ 2%
2o$e of the "est Gluten Free 2nac! 'eci&es ................................................................ 34
2o$e of the "est Gluten Free Dessert 'eci&es ............................................................ 33
5ee&in) 5ids 0a&&y Around Their Gluten 6atin) Friends ...................................... 36
6atin) 7ut While 2tayin) Gluten Free ............................................................................ 37
Conclusion ............................................................................................................................... 38

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Introduction
A gluten free diet is one that does not include foods that contain the
protein known as gluten. Gluten can be found in wheat, alts, r!e,
triticale, and barle!. "t is coonl! used as an additive in foods to add
ore flavor, to thicken foods, to stabili#e foods, and is often labeled as
$de%trin&. A diet free fro gluten is the onl! t!pe of treatent that has
been edicall! accepted for the condition of celiac disease, wheat allergies,
and deratitis herpetiforis.
"n soe cases, a gluten free diet a! not include oats. 'he edical
counit! is not sure whether or not oats irritate celiac disease patients,
or if the! cause issues because of cross containation in processing
facilities.
'he phrase $gluten free& is used to indicate either a coplete lack, or a
iniscule aount of gluten. "n ost cases, gluten free eans there is a
harless aount of the protein since a coplete absence is unlikel!. For
the ost part, consuption of fewer than 1(g of gluten on a dail! basis is
unlikel! to cause an! allergic reactions or probles in gluten sensitive
patients.
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Starting on a gluten free diet does not have to be difficult, and !ou do not
need to feel deprived. Soe basic guidelines can help !ou through the
process.
'he first step to switching !our wa! of eating is to focus on foods !ou know
!ou can have. 'hese include vegetables and fruits, fruit *uices, plain ilk
that has not flavored, unflavored teas, coffee beans, eggs, corn, potatoes,
nuts, legues, beans, oils, and eats and fish that are not coated, breaded,
process, or arinated. +ou can also safel! add herbs and spices, since
these are ,uite flavorful and are copletel! gluten free.
Although the above entioned grains need to be avoided, there are soe
grains that are safe, and gluten free. 'hese include- .ontina, /ice, 'eff,
Aaranth, Sorghu, 0uckwheat, 1uinoa, 2orn, and So! 3but not so! sauce
that is ade fro wheat4.
'here are also a variet! of gluten free flours that can be used to ake
baked goods, food coatings, and other food products. 'his flour is ade
fro gluten free grains that have been ground into flour, as well as nuts,
beans, potatoes, and tapioca.
'oda!, gluten free flour can easil! be found in ost superarkets, as well
as health food stores. Since the gluten free lifest!le is growing in
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popularit!, there are also a nuber of gluten free baking i%es to ake
cakes, uffins, breads, cookies, and the like, as well as read!ade gluten
free food products such as bagels, pi##a, and tortillas.
6f course, let7s not forget about pasta. 'here is now a variet! of gluten free
pastas that are sold in an! food arkets that are ade fro buckwheat,
corn, rice, and ,uinoa. 8oodles are also coonl! ade fro buckwheat
and are ,uite safe for gluten free dieters.
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Why Go Gluten Free?
As previousl! entioned, there are an! a variet! of health issues that
ake it necessar! for soe people to begin a gluten free diet. For these
people, eating bread, or even having a beer can cause severe pain in the
abdoinal area, bloating, gas, and diarrhea.
"n ore serious cases, such as for those who suffer with celiac disease,
eating foods that contain gluten can trigger a response b! the autoiune
s!ste that actuall! causes daage to the sall intestine and prevents
proper absorption of certain nutrients.
:hile these edical issues can be ,uite serious, and cause severe allergies
for soe, wh! on earth would an!one opt for this t!pe of diet and give up
all of their favorite foods in their traditional fors if the! do not have to;
.an! <oll!wood stars, personal trainers, and fitness gurus are going the
gluten free route, so there ust be soething to this !sterious diet. 'his
section will e%plain soe of the ost coon and iportant reasons to
eliinate gluten, as well as other positive benefits for those without
allergies.
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What is Celiac Disease?
2eliac disease is a t!pe of autoiune disease that is inherited, and causes
daage to the sall intestine when gluten and other fors of proteins that
is found in wheat, r!e, barle!, and in soe cases, oats, is eaten.
Since s!ptos of celiac disease can var! a great deal fro patient to
patient, a dela! in a proper diagnosis is ,uite coon. :hile an! cases
of celiac disease go undiagnosed, it is estiated that nearl! one in one
hundred thirt! three people suffer with the condition. "n soe people,
constipation a! be the ain s!pto, while in others diarrhea is, and !et
in an! others, there is no stool irregularit!.
6ther coon s!ptos of celiac disease include- abdoinal pain, gas,
bloating, indigestion, a distended stoach, nausea, voiting, a decrease in
appetite, an intolerance to lactose, weight loss that cannot be e%plained,
and stools that float, have blood in the, appear fatt!, or are ,uite foul
selling.
6ther non digestive related s!ptos include- bruising easil!, pain in the
*oints or bones, depression, children with growth dela!s, hair loss, fatigue,
alnutrition, changes in behavior, aneia, irritabilit!, skin probles,
sei#ures, ulcers in the outh, decrease in bone densit!, uscle craps,
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swelling, h!pogl!ceia, nose bleeds, difficult! breathing or catching the
breath, defects in tooth enael or discolorations, and deficiencies in
vitains or inerals such as folate, vitain ?, or iron.
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A Link Between Gluten and Autism?
Autis is a disorder that is becoing a a*or concern aongst parents,
pediatricians, and even educators. 0ecause this disorder sees to be
becoing ore coon, it has sparked a great deal of debate and
research into the reason behind its developent. 8ew studies, especiall!
those that have been based in the alternative edicine field, have found
that there could be a potential link between food allergies and autis,
especiall! a link between gluten and the condition.
'his new data suggest that gluten a! create allergies that either cause or
worsen autis.
Autis is a disorder that affects children7s cognitive developent and
cognitive function. 'his can cause probles with counication abilities,
behavior, and social interaction. :hile it was thought that autis a! be
genetic, recent studies have found that environental factors a! actuall!
be cause of, or influence the disorder.
'he studies that tracked autis with gluten allergies found that the food
proteins in these foods were broken down into sall proteins known as
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peptides. 'his then functioned as a narcotic would in autistic children,
causing outward s!ptos to worsen.
Since allergic responses to gluten can affect the bod! on the whole, causing
a variet! of ental and ph!sical s!ptos, the conse,uences can be far
reaching. $0rain fog& is considered to be a ental s!pto of autis, but
is also often istaken for other ps!chiatric conditions.
Gluten intolerant adults are often plagued b! ph!sical s!ptos of
consuing gluten foods, while children tend to suffer ore fro ental
side effects, such as brain fog.
Bust as the reed! for a gluten intolerant adult is a gluten free diet, parents
with children showing s!ptos of ental ipairent a! want to
consider eliinating gluten in the dail! diet. 6nce parents cut out gluten,
ental changes are often reported in a ver! short period of tie. 2ognitive
probles, abnoral behavior, antisocial tendencies, and probles with
counication have copletel! disappeared in an! cases.
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Top Ten Reasons to Go Gluten Free
Cven if !ou do not have an intolerance or allerg! to gluten, giving up gluten
filled foods can do wonders for !our health. 0elow are ten reasons wh!
an!one should consider going gluten free.
If you can get nutrition from gluten, you can get it from other sources as
well.
.ost gluten filled grains are high in dietar! fiber and various t!pes of
0 vitains. 'his is wh! so an! people believe it is so iportant to
eat these foods. :hat ost people do not know is that if !ou can
get this nutrition fro gluten based grains, !ou can get it in other
foods.
For e%aple, one hundred gras of whole wheat flour provides
thirt! percent of the recoended allowance of niacin, and thirt!
two percent of the recoended allowance of thiain. Cating
sesae seeds or fla%seeds provides even ore of these nutrients,
while being copletel! gluten free.
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.an! foods containing gluten are also touted as being fiber rich.
'his too is an issue that can easil! be reedied with other foods. For
e%aple, one hundred gras of brown rice has *ust under two gras
of fiber. "n coparison, collard greens have nearl! three gras of
fiber, and green peas have nearl! five gras of fiber.
Grains containing gluten are not good for your stomach.
:hen !our stoach is not health!, the rest of !our bod! will not feel
health! because !ou will not be able to absorb all of the necessar!
nutrients fro food. 'his in turn akes !our bod! ore prone to
illness, and even at risk for becoing alnourished. Gluten filled
foods have been linked to a condition known as $leak! gut
s!ndroe&.
'his eans that tin! pieces of the foods are leaked out of the
intestinal walls causing the bod! to react with an iune response.
:hen the iune s!ste is ta%ed in this wa! it cannot effectivel!
fight of illnesses.
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You may be unable to process gluten properly.
.an! 2aucasian people have a higher risk for being unable to
properl! digest gluten rich foods. :hile research has estiated that
about one percent of the population has celiac disease, the nubers
a! actuall! be ,uite a bit higher. Soe studies have estiated that
nearl! thirt! to fort! percent of people of Curopean descent have
soe for or degree of gluten allerg!.
Gluten causes inflammation.
0ecause these t!pes of grain are high in starch, the! tend to be
inflaator!. 'he ore refined grains !ou eat, the ore
inflaation is possible. 'ake unbleached white flour for e%aple.
'his ingredient is uch ore inflaator! than even whole wheat
flour.
'hat being said, foods that are gluten free such as fresh vegetables
and health! fats have been shown to reduce inflaation. Deople
who suffer with chronic inflaation have been sub*ected to an!
different conditions such as allergies, bone loss, arthritis, astha,
cardiovascular disease, and even soe t!pes of cancer.
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Gluten grains are fairly new types of food.
Cven though grains containing gluten are considered to be whole
foods, and nutritious, the! are still relativel! new to the huan diet.
0efore the birth of agriculture, huan beings sipl! hunted and
gathered their foods. 'his eant eating anial protein, fish, wild
berries, fruits, wild greens, nuts, and the like. 6ur ancestors did not
plant gardens, the! did not harvest grains, and the! did not drink
dair! products.
<uans survived on this diet for a great an! !ears, before grains
ever becae introduced. 'oda!, grains now account for the bulk of
our odern diet, which has led to a variet! of new health conditions.
Gluten grains can harm your joints.
As previousl! e%plained, gluten filled grains are ,uite inflaator!.
'his also wreaks havoc on !our *oints, leading to painful conditions
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such as arthritis. 'hese t!pes of foods contain aino acids that
iic those alread! found in the *oints7 soft tissues.
Since both coponents are ,uite siilar in akeup, the bod! has
great difficult! telling which is natural and which is introduced. 'his
leads to cells becoing overworked, and inflaed, which triggers the
iune s!ste to fight off foreign bodies. Enfortunatel! the
iune s!ste reall! ends up attacking the *oints theselves.
Gluten grains can block minerals from being properly absorbed.
:hen gluten grains are not prepared properl!, and in ost cases
toda! the! are not, the! can actuall! prevent vitains and inerals
fro being absorbed into the bod!.
Cven though !ou a! be eating a diet that has plent! of calciu,
iron, and other iportant nutrients, if !ou eat gluten filled grains that
are not prepared correctl!, !ou will not be able to absorb all of the
foods nutrients.
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'he onl! e%ception to this is to sprout certain grains and eat the
sprouts as this akes the grains ore absorbable b! the bod!.
Gluten grains can harm your teeth.
Grains that contain gluten have high ph!tate levels, which have been
attributed to tooth deca!. D!tates, or ph!tic acid, has been shown to
block ineral absorption causing bacteria to feed on the starches
leading to tooth deca!.
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Gluten grains are not good for the skin.
Glutens tend to be found in foods that are ver! high in
carboh!drates, and while not all carboh!drates are bad, the! are
broken down into various t!pes of sugars. Sugar tells the bod! to
produce insulin, which can in turn trigger horonal responses that
cause the sebu producing glands in the skin to produce ore oil.
'his can contribute to acne, and other skin related conditions.
Consuming gluten makes your body crave gluten.
Bust about ever!one has had the e%perience of selling a freshl!
baked loaf of bread and all of a sudden craving a nice thick, war
slice. <ow about freshl! baked cookies; A nice war, gooe! plate in
front of !ou akes it nearl! ipossible to eat *ust one. Foods that
are high in carboh!drates provide a ,uick burst of energ!.
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<owever, that burst of energ! wears off ,uickl!, and then the bod! is
left wanting ore. 'his causes a rise and fall in insulin levels, which
can lead to ore and ore gluten being craved, so the c!cle
continues.
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ow to !aintain a Gluten Free Diet" and
#till #tay ealthy
Bust as with an! t!pe of diet, a gluten free diet can be as health! or
unhealth! as !ou ake it. 'hat being said, !ou should be aware of how to
ake the best choices to get the ver! ost out of !our gluten free diet.
ultivitamins
A good ultivitain can be a great idea, no atter what t!pe of diet !ou
eat. 'his can help bridge an! nutritional gaps in !our diet, and keep !ou as
health! as possible. "f !ou are not sure what t!pe of ultivitain is best for
!our needs, contact !our doctor or pharacist for ore inforation.
'hese professionals should be able to recoend a good option to eet
!our specific needs.
Constipation
'he t!pes of grains that are considered to be safe for a gluten free diet are
often soewhat low in fiber. 'his is particularl! true for rice, and rice
based products. "f !ou eat a fair aount of these foods, !ou bod! a! not
be getting enough fiber. 'o help with this issue, !ou can eat ore fresh
fruits and vegetables, which should help with constipation. +ou a! also
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need an over the counter solution in soe casesF *ust verif! it is gluten free
before use.
!tay "way from #unk $ood
Bust because cookies, cakes, breads, and brownies advertise theselves as
being gluten free, does not ean the! are copletel! health!. +ou should
be *ust as war! of these foods as !ou would if the! contained gluten.
<aving dessert occasionall! is fine. Cating sweets dail! is probabl! not a
good idea.
Think %ow Carb
'his does not ean that !ou have to go $carb cra#!& and cut the out
entirel!. <owever, sticking to a lower carb diet can be beneficial, when !ou
eat plent! of fresh fruits and vegetables, and lean sources of protein.
&'ercise
Bust as with other t!pes of diets, a good e%ercise progra can do wonders
for !our health, even when on a gluten free diet. Studies show that even
*ust thirt! inutes of brisk e%ercise per da! can be ,uite beneficial. A
siple walk down the street, a short *og, or a pla! session in the back !ard
with !our kids can raise !our heart rate, burn e%tra calories, and ake !ou
feel better all the wa! around.
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Sta!ing health! without gluten does not have to be a big !ster!. 'he
sae concepts !ou would incorporate into !our life if !ou were not gluten
free, essentiall! hold true when !ou are. /eeber to liit refined foods,
watch !our *unk intake, increase the aount of fruits and vegetables !ou
eat, and get plent! of e%ercise. "t is *ust that siple.
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Trans$ormin% &our 'antry to (e Gluten
Free
6ne area an! people who decide to go gluten free struggle with is
transforing the pantr! to be rid of foods the! can no longer eat. As
tedious as it a! sound, the best wa! to begin the process is to take the list
of ingredients that contain gluten, and read ever! food ite7s label in !our
kitchen.
6f course there are obvious foods such as cereal, bread, pasta, and
processed ites that need to be tossed. +ou should also check certain
i%es and rice dishes as the! often contain wheat thickeners.
6nce !ou have finished with the obvious ites, it is then tie to check on
the less obvious ites. Spice blends, i%ed salts, and even vanilla e%tract
need to go. So! sauce, condients, and salad dressings ne%t to be checked
for probleatic additives, canned soups should be checked because the!
often use wheat thickeners, and soup starters, broths, bouillons, and grav!
i%es should all be e%ained.
8e%t, check fro#en food dinners, vegetables in sauces, and prepared dishes
that often list gluten on the package. "f !ou cannot verif! the ingredients,
!ou a! want to err on the side of caution and toss the ite.
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Fro this point, !ou will need to decide what t!pe of pantr! !ou want to
have. Go !ou want to have an entirel! gluten free pantr! for ever!one in
the fail!; 'his will ean that even those ebers of !our fail! who
can eat gluten will onl! eat gluten free foods.
"f !ou are not sure this is the wa! !ou want to proceed, !ou a! opt for a
cobined pantr!. 'his eans that there will be a separation of food ites
that contain gluten and those that do not, and it will be clearl! set up to
avoid confusion. :hile this a! see like the perfect coproise, !ou
should be aware that there is alwa!s the potential that foods will be cross
containated if the sae utensils are used for serving, or containers are
i%ed up.
Should !ou opt to go copletel! gluten free, !ou should consider donating
an! unopened food ites and canned goods to a local soup kitchen or food
pantr!. +ou a! also want to see if !our friends or coworkers could use the
iscellaneous ites such as fro#en foods or spices.
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#hoppin% Tips
'he grocer! store can be an intiidating place for a person who is gluten
free. "n order to get the ost out of !our shopping trip, !et ensure !our
food choices are copletel! safe, it is best to approach the store b!
sections.
Let7s begin b! taking a virtual trip around the grocer! store to highlight the
safest areas for gluten free shoppers.
'he first stop in ost grocer! stores is the produce section. 'his section is
copletel! safe, so !ou should spend a good aount of tie here. .ake
sure !ou choose a variet! of fresh produce, with a range of colors. 2hoose
deep leaf! greens, oranges, reds, and even purples for !our diet.
'he ne%t stop is the eat section. Since eat, poultr!, and fish are
e%cellent sources of vitains, inerals, good fats, and protein, !ou should
be sure to choose a nice selection of ites. 'he onl! ites !ou need to
steer clear of are those that are prepared, pre-coated, or arinated. +ou
can even choose deli eats, as long as the! are *ust plain eat, or plain
cheese products.
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Fro here it is tie to ove on to the dair! section. .ost ites found in
this departent are considered to be safe. .ilk, !ogurt, eggs, butter, and
cheese are all acceptable foods. +ou should opt for ski ilk or whole ilk
products, over fat free ites. Fat free foods can contain additives to ake
the product appear thicker, so avoiding these foods is a safe bet.
As !ou navigate !our wa! around the perieter of the store !ou will find
the baker! is usuall! the ne%t stop. Bust keep on walking, since ost
products here are off liitsH
6nce !ou have ade all of the above entioned safe and health! choices,
!ou can then ove on to the interior aisles of the store.
'he fro#en food section can be a bit daunting. <ere !ou should stick to
plain fruits, vegetables, and eat ites. Sta! awa! fro products with
sauces, seasonings, or coatings.
'he dried and canned food aisles are safe for the ost part. Again, stick to
plain foods, with no e%tra ingredients. Gried beans are cheap and
nutritious, and are packed with inerals, vitains, and protein. 2anned
vegetable, fruits, beans, and *uices are all safe for the ost part and
provide a good aount of flavor. 2anned soups should be avoided as the!
are often thickened with wheat.
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'hat7s itH 'hat is all of the aisles !ou should be visiting while sticking to a
gluten free diet. "f !ou stick to this outline and soe basic guidelines !ou
will have successfull! navigated !our wa! through the grocer! store with
ease. "n tie, !ou will find it will becoe second nature to select food
ites that are both safe and nutritious.
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!eal 'rep Tips
.uch the sae as other diet plans, a good gluten free diet begins each da!
with breakfast. 0reakfast is the ost iportant eal of the da!, and can
provide a wide range of health benefits. :hen !ou are eating a gluten free
diet, breakfast can also help to keep !our appetite even throughout the
da!, aking it easier to avoid craving gluten free foods.
+ou should alwa!s opt to keep a range of breakfast ites on hand at all
ties, so it is never a struggle to put together a nutritious orning eal.
Gluten free cereals, gluten free waffles, gluten free uffins, fresh fruit,
fro#en fruit, dried fruit, eggs, and gluten free cereal bars are all great
options.
6nce !ou have con,uered breakfast, !ou need to devise a plan for lunch.
0ecause of hectic schedules, it is not alwa!s eas! to slow down and take
tie for the perfect lunch. 0! packing !our lunch !ou will be able to know
!ou are eating safel!, eating well, saving tie, and even saving one!.
A theros of gluten free soup, fresh fruit and !ogurt, leftovers fro dinner
the night before, and vegetables with huus are delicious lunch options.
Since ost of us love our snacks, !ou should plan to have soe snacking
options to keep !our hunger under control. Snacks should be no ore than
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one hundred to two hundred calories, and can be ites such as rice
crackers with peanut butter, fruit, cheese cubes, or a gluten free protein
bar.
Ginner will ost likel! be !our largest and ost elaborate eal of the da!.
'he a*orit! of !our eal should consist of freshl! cooked veggies, or a
nice big salad, a lean protein source, and a nice side dish such as steaed
wild rice, or soe beans.
6f course !ou can e%perient as uch or as little as !ou like, but !ou
should tr! to incorporate variet! to keep boredo fro setting in. As long
as !ou ake !our own eals with gluten free ingredients that !ou have
stocked in !our gluten free pantr! !ou will find !ou look better, feel better,
and can be proud !ou are doing soething health! for !ourself and !our
fail!.
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Gluten Free #nacks and #weets
+ou certainl! do not have to give up all of !our favorite snacks and sweets
*ust because !ou have decided to go gluten free. 0ecause so an! people
have decided to give up gluten and get health!, there are ore products
than ever on the arket that are safe, and delicious.
'oda!, there is a full range of gluten free chips, crackers, cookies, cakes,
brownies, and even cand! bars. 'hese preade convenience foods can be
great for people on the go, for packing in lunches, and to help ward off
those pesk! cravings.
"n case !ou would like to ake soe of !our own gluten free snacks and
sweets here are few tast! recipes to tr!.
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#ome o$ the Best Gluten Free #nack
Recipes
Gluten Free Caramel Corn
9 ,uarts freshl! popped popcorn
2 cups brown sugar
1 cup butter 32 sticks4
1I2 cup light corn s!rup
1 teaspoon baking soda
1I5 teaspoon crea of tartar
Dreheat oven to 29( degrees.
Dlace the popped popcorn in a large roasting pan. Dlace butter, sugar, corn
s!rup, and crea of tartar in a large pan. <eat over ediu heat, until
elted, stirring often to prevent burning. 0ring the i%ture to a boil and
cook for five inutes longer, stirring continuall!. /eove fro heat. Add
baking soda and stir to i%. 2arefull! pour the i%ture over the popcorn,
and stir gentl! to coat. 0ake the entire i%ture for 1 hour, stirring ever! 19
inutes. /eove fro the oven and pour onto a large baking sheet to
cool. 0reak up large clups, and en*o!H
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Gluten Free Granola Bars
1 1I2 cups Gluten Free All Durpose 0aking Flour
2 cups Gluten Free /olled 6ats
1I5 cup 0rown /ice Farina
1 cup Apple Buice
2I) cup 0rown Sugar
2I) cup Applesauce, unsweetened
1I2 tsp Sea Salt
1I2 tsp 2innaon, ground
1I5 cup 2anola 6il
1 tsp Janilla
1I2 cup Decans
)I5 cup 2hocolate 2hips
Spra! a A % 1)-inch pan with cooking spra!. "n a large bowl, stir together
the flour, oats, farina, cinnaon and salt. Add the brown sugar with a fork.
"n a separate saller bowl stir together the apple *uice, applesauce, vanilla,
and canola oil. Add the wet ingredients to the large bowl with the dr!
ingredients and blend well.
Stir in the pecans and the chocolate chips and pecans. Spread the i%ture
into the oiled pan and flatten with a spoon.
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0ake at )>9KF for )( inutes. :hen done, cut into 25 bars and place on
two baking tra!s, ensuring a bit of space between the bars. Dlace bars back
into the oven and bake an additional 1( inutes. 2ool on a wire rack.
- )2 -
#ome o$ the Best Gluten Free Dessert
Recipes
Gluten Free Chocolate Cake
9 large eggs
@ o# unsweetened chocolate
5 o# seisweet chocolate
1 1I) cups sugar, divided
1 cup 32 sticks4 argarine
1I2 cup water
Dreheat oven to )9( degrees.
Lightl! coat a A-inch spring for pan with nonstick cooking spra!. 2rack the
eggs into a sall glass or etal bowl and teper the over low heat on
the stove, but do not cook. 'his will allow the eggs to triple in volue
when beaten.
"n a ediu pan, elt the chocolate, water, 1 cup sugar, and argarine
over ediu heat, stirring continuall!. /eove fro heat and let cool.
'ransfer the eggs to a i%ing bowl. Add the reaining 1I) cup sugar to the
eggs and beat until tripled in volue. Fold the chocolate i%ture. Dour the
i%ture into the prepared pan and bake )(-)9 inutesF it will be a little
loose in center. Serve war or roo teperature.
- )) -
Gluten Free Brownies
1 cup gluten free flour
2I) cup unsweetened cocoa
1I2 teaspoon baking powder
1I) cup butter or argarine 3elted4
1I2 teaspoon salt
1I2 cup brown sugar, packed
1I2 cup granulated sugar
1 large egg
1I) cup hot water or brewed coffee
1I5 cup chopped walnuts 3optional4
Dreheat oven to )9( degrees F.
Grease or spra! with cooking spra! an @ inch s,uare nonstick pan. Stir
together gluten free flour, cocoa, baking powder, and salt. Set aside.
"n large i%ing bowl, beat butter, sugars, and the egg with an electric i%er
on ediu speed until well cobined. :ith i%er on low speed, add the
dr! ingredients, along with the hot water or coffee. 0lend wellF i%ture will
- )5 -
be soewhat thick. Stir in walnuts, if desired. Spread batter in prepared
pan and bake 2( inutes. 2ool the brownies on a wire rack before cutting.
- )9 -
)eepin% )ids appy Around Their Gluten
*atin% Friends
2hildren are often the ost difficult people to anage when it coes to
aintaining a gluten free diet. 'his is because the! like to go out with their
friends, go to pi##a parties, go to the ovies, and all the while do not want
to constantl! worr! about eating foods that a! have gluten. :hen told
the! cannot have the at all, the! feel copletel! isolated fro their
gluten eating friends.
So how can !ou keep kids happ! around their friends, but still aintain a
gluten free lifest!le;
'he ain ke! is to plan ahead. :hen !our child is going to a birthda! part!,
bring a few gluten free cupcakes so he or she can eat a sweet treat with the
rest of the kids.
"f going out to a pi##a restaurant, call ahead and find out if the! offer gluten
free options, and order a special pi##a *ust for !our child. :hen the child
goes to a friend7s house for a sleepover, pack a backpack for hi or her that
is loaded with gluten free chips, gluten free cookies, gluten free brownies,
and other fun snacks. 'his will allow for the full friend e%perience while still
aintaining a safe and health! lifest!le.
- )= -
*atin% +ut While #tayin% Gluten Free
Bust as !our child a! feel a bit out of place or deprived when going out
with his or her friends, !ou too a! feel a bit awkward when going out to
dinner with a group of friends or colleagues. Luckil!, this issue is uch
easier to deal with toda! than in !ears past.
'he first thing that !ou should do is check with the restaurant in advance to
find out if the! offer gluten free enu options. .ore and ore local
restaurant and even large chains do offer these options.
0e sure to be polite, courteous, and friendl! with the wait staff. 'ake !our
tie and clearl! e%plain !our dietar! needs, and what !ou would likeF ost
of the tie it is no proble at all.
.ake sure !ou choose options on the enu that are sensible. 2hoose
straightforward foods that !ou know all of the ingredients. Sta! awa! fro
dishes with sauces and arinades. :hen ordering dessert, opt for sherbet,
sorbet, ice crea, or a fresh fruit platter.
Cating out while aintaining a gluten free lifest!le does not have to be
tortureF with a little bit of planning and preparation, !ou will be able to dine
with ever!one else without a bit of trouble.
- )> -
Conclusion
<opefull! this inforation has shown !ou how eas! and how an! health
benefits there are to taking up a gluten free lifest!le. Fro lowering !our
risk for certain diseases, to having healthier children, and even having
fewer digestive issues, there are a nuber of reasons to cut gluten fro
!our diet.
Since ore and ore people are beginning to see the light and take part in
this diet, the food choices have gotten ore plentiful, restaurants have
coe on board, and eals are ,uite delicious.
"n tie !ou will reali#e this diet is ,uite siple and takes *ust a bit of e%tra
planning, but the difference !ou will feel in !our own bod! will astound
!ouH
- )@ -

Gluten Free Living Secrets

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Gluten Free Living Secrets

Discover The Secrets To Living A Happy, Healthy Gluten-Free Life

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