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This comprehensive resource describes every aspect of celiac disease including diagnosis and daily survival skills. There is an entire chapter which contains invaluable advice from those with the most experience—people with celiac disease! —Trisha B. Lyons, RD, LD MetroHealth Medical Center, Cleveland, OH A clear and comprehensive guide for anyone newly diagnosed with celiac disease, complete with valuable resources. —Glutenfreeda.com, Inc. (Jessica Hale and Yvonne Gifford, Editors) An excellent resource for those dealing with celiac disease and also for those who care for people with the disease. An invaluable tool with loads of resources and useful information presented in a concise, easy-to-understand manner! —Marla Doersch, RD A wonderfully comprehensive and invaluable guide to celiac disease, complete with the collective wisdom of the celiac community. —Bonnie J. Kruszka, Author of Eating Gluten-Free with Emily This book will be a useful resource for those on gluten-free diets. —Carol Fenster, Ph.D., Author of Gluten-Free 101
Kimberly Tessmer, RD, LD, has authoritatively compiled a wealth of useful information on the most life-altering aspect of celiac disease: its treatment. The highly practical and detailed information contained in this book will help both the celiac patient/parent and their healthcare providers minimize the bewilderment associated with following a gluten-free diet in today’s fast-paced, fast-food, highly processed world. —Kenneth Fine, M.D. Founder and Director of EneroLab.com Clinical Laboratory and the Intestinal Health Institute, Dallas, Texas This book is full of practical and helpful information on glutenfree living along with valuable tips and recipes from the experts themselves: those with celiac disease. This book would be a welcome addition to the celiac bookshelf! —Shelley Case, B.Sc., RD Author of Gluten-Free Diet: A Comprehensive Resource Guide Gluten-Free for a Healthy Life covers the territory for those looking for information on celiac disease and the gluten-free diet. —Ann Whelan Editor of Gluten Free Living
Glutenfree for a Healthy Life NUTRITIONAL ADVICE AND RECIPES FOR THOSE SUFFERING FROM CELIAC DISEASE AND OTHER GLUTEN-RELATED DISORDERS Kimberly A. RD. Franklin Lakes. NJ . LD NEW PAGE BOOKS A division of The Career Press. Tessmer. Inc.
Includes index. 2.T47 2003 641. by Book-mart Press To order this title.86.. or by any information storage and retrieval system now known or hereafter invented. The Career Press. Title. or for further information on books from Career Press. Kimberly A. Tessmer. recording. cm. please call toll-free 1-800-CAREER-1 (NJ and Canada: 201-848-0310) to order using VISA or MasterCard.Copyright @ 2003 by Kimberly A. including photocopying.com www.com Library of Congress Cataloging-in-Publication Data Tessmer. Franklin Lakes. PO Box 687. The Career Press. GLUTEN-FREE FOR A HEALTHY LIFE EDITED BY KATE HENCHES TYPESET BY EILEEN DOW MUNSON Cover design by Dorothy Wachtenheim Printed in the U.newpagebooks. RM237. in any form or by any means electronic or mechanical.A. 3 Tice Road. LD All rights reserved under the Pan-American and International Copyright Conventions.careerpress. Gluten-free diet.) 1. Gluten-free diet—Recipes. NJ 07417 www.5’638—dc21 2003044571 . without written permission from the publisher.S. Gluten-free for a healthy life : nutritional advice and recipes for those suffering from celiac disease and other gluten-related disorders / by Kimberly A. in whole or in part. This book may not be reproduced. I. Inc. Tessmer. ISBN 1-56414-688-X (pbk. p. RD.
misinterpretations. The author shall have no liability of any kind for damages of any nature however caused. or misstatements that may exist within this book. Always keep yourself up-to-date by reading current publications and continue to check food ingredient lists. . Please. The author will not accept any responsibility for any omissions. Information on celiac disease and gluten-free food changes frequently as more research is being completed. consult your healthcare professional for medical advice. The author is not engaged in rendering medical services and this book should not be construed as medical advice. The author does not endorse any product or company listed in this book.Disclaimer At the time this book was written all information in this book was believed by the author to be correct and factual. nor should it take the place of regular scheduled appointments with your physician and/or dietitian.
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and Regina Celano: A very special thank you to both of you for all of your time and input into this book.. and my entire family for their constant love. RD.To my Mom and Dad. and recipes with the hope of helping others. ideas.. in the past few months. editor of Gluten Free Living. and caring spirit that people with celiac disease possess! Many thanks also to: Shelley Case. Carol Fenster. Thank you for all the love and encouragement you have shown me throughout my life. To my husband. B. A very grateful thank you to all of the people with celiac disease who shared their time. Ann Whelan. Sc. Trisha Lyons. LD. tips. support. Inc. I would like to sincerely thank— all of the people who helped me in so many ways to write this book. They passed on to me their knack for helping others and have shown me.D. RD. Don and Nancy Bradford.. Thank you for showing me the resilient. Savory Palate. Greg Tessmer. stories. Ph. passionate. author of Gluten-Free Diet: A Comprehensive Resource Guide. Basic . and encouragement. how important it is to be there for people and to take care of each other. who were role models teaching me that anything is possible. author of Gluten-Free 101: Easy.
Marla Doersch. Yvonne Gifford. author of The Gluten-Free Gourmet Cooks Fast and Healthy.D. of EnteroLab. Editor & Chef of Glutenfreeda online cooking magazine. Editor & Chef of Glutenfeeda online cooking magazine. Kenneth Fine. Jessica Hale. Bonnie Kruszka. Marcy Thorner of The Grammer Guru. RD. author of Wheat-free Gluten-free Cookbook for Kids and Busy Adults. .Dishes without Wheat. Christine A. Connie Sarros. Communications Consultant. Bette Hagman. Lindsay Amadeo. M. author of Eating Gluten-free with Emily. Krahling.
Gluten-free Diet Are There Complications of Celiac Disease? What Other Diseases/Disorders Are Linked With Celiac Disease? Autism and Dietary Intervention Communicating With Your Physician Living With Celiac Disease Chapter 2.s#asdfghjkl. Summing Up Celiac Disease Who Needs to Follow a Gluten-free Diet? Prevalence of Celiac Disease What Are the Symptoms of Celiac Disease? How Is Celiac Disease Diagnosed? How Is Celiac Disease Treated? A Nutritional.Q4 T d Table of Contents Y E A Introduction: A Look Inside Gluten-free for a Healthy Life Chapter 1. All About Gluten-free Diets What Is Gluten? Getting Your Gluten-free Diet Started What to Ask Manufacturers Inspecting the Food Label 13 15 15 17 18 20 22 24 26 27 28 29 31 33 33 34 37 38 .%[p[%asdfghjkl.
Which Foods Are Allowed. The Gluten-free Kitchen Stocking Your Kitchen Cupboard All About Gluten-free Flours Tips for the Gluten-free Baker and Cook Choosing a Bread Machine Preventing Cross Contamination 51 51 52 53 53 54 55 58 59 61 63 65 65 67 73 76 78 . Not Allowed. Children and Celiac Disease Symptoms in Children Diagnosis of the Child Treatment of the Child Challenges of a Child’s Gluten-free Diet Pre-School Children Attending School The Teenage Years Helpful Hints for Children of All Ages Meal Ideas for Children Resources for Children Chapter 4. and Questionable? Non-Food Gluten Products 44 50 Chapter 3.
Chapter 5. Delightful Gluten-free Recipes Wake up Your Taste Buds: Breakfast Recipes Delicious Dining: Lunch and Dinner Recipes Lighten It up: Soups and Salads Jazz It up: Sauces Be the Life of the Party: Appetizers and Party Foods Everyone’s Favorites: Desserts and Breads Chapter 7. Gluten-free for All Occasions Special Occasion Challenges Party On Traveling Tips Dining Out Restaurants to Visit 81 81 84 84 85 87 88 95 95 97 108 110 111 113 125 125 125 126 128 132 . Preparing Everyday Gluten-free Meals Planning Ahead Start Your Day out Right: Breakfast Ideas Time for a Lunch Break: Lunch Ideas Super Suppers: Dinner Ideas Got the Munchies?: Snack Ideas Favorite Meals From the Experts Chapter 6.
Don’t Be Afraid to Ask! Frequently Asked Questions and Answers Index About the Author 139 139 155 155 156 158 159 160 161 165 165 165 166 167 173 173 185 191 .Chapter 8. Tips From the Experts Themselves! Helpful Hints for Living Every Day With a Gluten-free Diet Chapter 9. Resource Guide Valuable Websites Cookbooks Cooking Schools/Clubs Books Associations/Groups Dietitians Specializing in Gluten-free Diets Support Groups Message Boards/List Servs Newsletters/Publications Travel Gluten-free Food Companies/Distributors Chapter 10.
Oats were always part if this list.%[p[%asdfghjkl. therefore oats are not yet recommended by celiac organizations in the United States and Canada.Q4 T Introduction: d Y A Look Inside GlutenE free for a Healthy Life A Celiac disease has many names. Each name depicts a life-long autoimmune disorder in which a person’s body cannot tolerate a group of grain proteins known as gluten. The only definite treatment for celiac disease is strict adherence to a 100-percent gluten-free diet for life. People with celiac disease need help in getting started in managing their diets and their lives and. gluten-sensitive enteropathy. rye. These grains consist of wheat. However. through this book. I hope to provide enough practical information to do just that. and non-tropical sprue. Celiac disease was once thought to be rare. further studies are needed to determine long-term safety and contamination issues.s#asdfghjkl. Learning and following a gluten-free diet are not easy tasks but can help prevent complications and symptoms that are associated with this disease. and any derivatives of these grains. but recent studies have shown that a moderate consumption of oats is safe for healthy children and adults who are well-established on a gluten-free diet. but is slowly being recognized as one of the most prevalent genetic disorders in the United States. such as gluten intolerance. barley. 13 .
Physicians. As the recognition of this disease grows. dietitians. My hope is that people with celiac disease will feel more connected. touched. There are more choices today than ever before for people with celiac disease. 14 . and inspired by others who share in their difficulty. This book also contains stories. and healthy life. so does the pool of resources. the book should be used as a complement to their instruction and as a reference when needed. food service staff.Gluten-free for a Healthy Life The good news is that people with celiac disease are not alone. Instead. There are all types of groups that provide resources and support for people with celiac disease and for their families. nurses. tips. and other healthcare professionals may also find this source useful as they come in contact with people who suffer from celiac disease. This book should not substitute a visit to a physician and/or dietitian who specializes in celiac disease and gluten-free diets. It will help people who have been clinically diagnosed understand what celiac disease is and the complex diet therapy that treats it. chefs. It is meant to help those who have the disease (and their families) learn how to manage their diet to lead a more comfortable. ideas. normal. This book serves many purposes. It should also not be used as your solitary means of treating your disease. and recipes from people who have celiac disease.
%[p[%asdfghjkl. sets off an autoimmune response that causes the destruction of the villi within the lining of the small intestines as well as the destruction of digestive enzymes. rye. barley. and any derivative of these grains. This disease can affect both children and adults. Its exact cause is unknown though recent research suggests that genetics is a strong component.Q4 T d Summing Up Y E Celiac Disease A 1 Who Needs to Follow a Gluten-free Diet? Celiac disease is one of the most prevalent reasons for a person to follow a gluten-free diet. Researchers believe that there are several genes that work together to cause celiac disease as opposed to a single missing or altered gene. Oats have also been traditionally considered to be harmful to people with celiac disease. a protein found in wheat. (See Chapter 2 for more 15 . eating any food that contains gluten. it goes without saying that celiac disease has a strong chance of running in the family. but recent scientific studies have shown otherwise. For people with celiac disease. Celiac disease is an autoimmune inflammatory disorder of the small intestine that is also known as gluten-sensitive enteropathy or non-tropical sprue.s#asdfghjkl. Because our immune system is partly controlled by heredity. Their body produces antibodies that attack the small intestines. causing damage and illness.
and other organs of the nourishment they need and cause vitamin and mineral deficiencies leading to many types of illnesses. it triggers an immune system response that deposits a substance. Once on a gluten-free diet. In fact. scalp. DH is a chronic and severe disease of the skin that presents itself with itchy skin blisters on the elbows. Once the IgA is deposited under the skin. 16 . Celiac disease is not curable and there are currently no drugs to treat it. under the top layer of the skin. vitamins. DH is also a genetic autoimmune disease and is linked to celiac disease. a gluten-free diet can slowly clear it. but a gluten-free diet can substantially improve their health and quality of life. symptoms and damage will occur if gluten is consumed. and minerals. nervous system. There are also people who suffer from a less aggressive form of gluten intolerance. protein. fat. immunoglobulin gamma A (IgA). though both are separate diseases. buttocks.Gluten-free for a Healthy Life on oats. When a person with DH consumes gluten. but almost all have some type of damage to the small intestines. bones. With both conditions. about 5 percent of people with celiac disease will develop DH. Both celiac disease and DH are permanent. The only form of treatment is strict adherence to a 100-percent gluten-free diet for life. symptoms will diminish and the small intestines will heal and return to normal. knees.) The destruction of the villi results in the body’s inability to absorb nutrients that are needed for good health. People who may have a general intolerance to gluten do not experience the severe symptoms that those who have celiac disease experience. General gluten intolerance is even harder to diagnose than celiac disease because there are no established diagnostic criterion. such as carbohydrates. These nutritional deficiencies can deprive the brain. and back. liver. Therefore they also have the potential for all of the nutritional problems of a person with celiac disease. heart. either before being diagnosed or within the first year on the diet. Most people with DH do not have obvious gastrointestinal symptoms. Gluten-free diets are also used to treat dermatitis herpetiformis (DH).
and second-degree relatives of those that have the disease. the University of Maryland School of Medicine. The rate at which adults are being diagnosed is increasing rapidly thanks to greater awareness and improved diagnostic skills. This translates to 2. Celiac disease can show up at any age and can sometimes be triggered by events such as surgery.Summing Up Celiac Disease Prevalence of Celiac Disease New medical studies are indicating that celiac disease is much more common than once thought. even if these people did not show gastrointestinal symptoms. or severe emotional stress. According to one of the newest and largest studies performed to establish the prevalence of celiac disease in the United States (by the University of Maryland Center for Celiac Research. such as Type 1 diabetes. childbirth. Research has indicated that celiac disease is twice as common as Crohn’s disease. pregnancy. osteoporosis. anemia. 17 . and other large medical entities. The results of this newest study concluded that celiac disease does occur frequently in people with gastrointestinal symptoms as well as in first. one in 39 people in second-degree relatives. ulcerative colitis.2 million Americans. The study also found a high prevalence of celiac disease in people who had related health issues. it was mostly recognized in children. The disease was as prevalent in first. This further emphasizes the existence of a family history of celiac disease as a risk factor. This same research found that the presence of celiac disease in at-risk groups (people who either have celiac disease in the family or who have gastrointestinal symptoms) was one in 22 people in firstdegree relatives. reported in the Archives of Internal Medicine) one out of every 133 people in the general population have celiac disease. Until recently. infertility. viral infections. and one in 56 people who had gastrointestinal symptoms or a disorder associated with celiac disease.and second-degree relatives with symptoms as it was in relatives without symptoms. and cystic fibrosis combined. and Down syndrome. arthritis.
No matter what the reason. Many people with the disease are asymptomatic for years. This may be because celiac symptoms mirror many other illnesses making it one of the most misdiagnosed diseases in the United States today. or high-risk family histories are correctly and promptly screened. The result of this mindset is that people are not routinely tested for celiac disease. viral infection. orthopedic. severe emotional stress. researchers wonder why the disease is so uncommon in the United States when so many Americans are decedents from European groups. more research is needed to find out the true prevalence of celiac disease in the United States. and/or childbirth. Celiac disease may also be under-diagnosed due to the use of antibody blood tests that are not as specific as others or biopsy samples not taken from active patches of the disease. pregnancy. other health conditions. and more education is needed to ensure that people with varying symptoms. but in the neurological. Because it is a genetic disease. becoming active only after something triggers it. There are really no “typical” symptoms because they vary so greatly from person to person. endocrine. Medical professionals now know that there are people who display no gastrointestinal symptoms despite having gluten sensitivity. and even registered dietitians. What Are the Symptoms of Celiac Disease? The range of symptoms associated with celiac disease ranges widely. such as surgery. reproductive. and hematological 18 . ranging from having no symptoms to suffering the most extreme symptoms.Gluten-free for a Healthy Life Though celiac disease has always been thought rare in the United States. It may also be because physicians. have always been taught that celiac disease is rare and that patients were only thought to have the disease if they had the classical gastrointestinal symptoms. Research has discovered that symptoms of celiac disease not only appear in the gastrointestinal tract. it is one of the most common genetic diseases in many European countries.
Infants and children may also display additional symptoms: Growth failure to thrive. Memory problems. Growth and maturation problems. For people with celiac disease. Muscle cramps. Diarrhea. Constipation. Pale and foul-smelling stool. Vitamin and mineral deficiencies. Depression.Summing Up Celiac Disease systems as well. Because there can be a great length of time between the onset of symptoms and a diagnosis. Seizures or other neurological reactions. lactose intolerance is more prevalent because the damage to the gastrointestinal tract can reduce 19 . Balance problems. including irritability. Chronicly alternating diarrhea with constipation. Both children and adults can experience one or more of the following symptoms: Reoccurring abdominal bloating and pain. Learning challenges and disabilities. Excessive flatulence. Edema or excessive fluid retention. Migraine. Behavioral changes. Chronic fatigue. Nausea and vomiting. Weight loss. Dental enamel defects. and lack of energy. there is a greater chance for nutritional deficiencies as well as lactose intolerance to develop. It is essential to visit your physician if you have celiac disease symptoms for more than seven days or if you suspect that you have celiac disease at all. Bone or joint pain. Iron deficiency with or without unexplained anemia. weakness. Bloated abdomens.
Other specialized doctors such as endocrinologists. Keep in mind that a gastroenterologist is not the only type of doctor who may notice symptoms. No two reactions are alike when it comes to celiac disease. the average length of time from the start of symptoms and a confirmed diagnosis is 11 years. Reactions (after eating gluten) can be immediate for some people or may be delayed for weeks or months for others. diarrhea. abdominal cramping. In the United States. colitis. and headache. post-partum depression. Celiac disease is often misdiagnosed as irritable bowel syndrome. nausea.Gluten-free for a Healthy Life the level of lactase in the body. and even chronic fatigue syndrome. OB/GYNs. and dermatologists may also take part in observing signs of celiac disease. psychiatric complications. Lactose intolerance and the symptoms that accompany it are usually temporary until the celiac disease is under control and the small intestine heals. diverticulosis. rheumatologists. the result is disappearance of the symptoms associated with celiac disease. Crohn’s disease. When lactose is not completely broken down a person may experience some or all of the following symptoms: gas. How Is Celiac Disease Diagnosed? The task of diagnosing celiac disease is a difficult one because symptoms range widely along with their severity. The reason some people with celiac disease may not experience symptoms may be due to an undamaged part of their small intestines that is able to absorb enough nutrients to prevent the onset of these symptoms. bloating. but they are still at risk for the complications of celiac disease. But with total withdrawal of gluten from the diet. Lactase is the enzyme needed to completely break down lactose (a natural sugar contained in milk and milk products). If your physician suspects celiac disease you should be referred to a gastroenterologist (a specialist in the areas of the stomach and intestines) who has experience with celiac disease. They may not experience symptoms. 20 . intestinal infections.
which make the tests inconclusive. Often. Special types of blood antibody tests are used in screening for gluten intolerance. mixed results will occur. An intestinal biopsy involves a long. thin tube. The levels of these antibodies tend to fall once a gluten-free diet has begun. because this can interfere with test results and therefore a correct diagnosis. Anti-gliadin Antibody (AGA) IgA and IgG (immunoglobulin gamma G). called an “endoscope.Summing Up Celiac Disease The first step in the diagnosis process is a simple blood test. and the presence of them does not guarantee that a person has celiac disease.” It is passed through the mouth and stomach and into the small intestines. If all three tests come back positive and the person has been eating a diet that contains gluten. You are tested for the presence of these antibodies: Tissue Transglutaminase (tTG) IgA. A person should never follow a gluten-free diet before having blood tests (and/or a biopsy) done. These particular antibodies are higher than normal in people with celiac disease who are consuming a diet that contains gluten. The instrument is able to obtain a small sample of the villi or tissue of the small intestine. If damage to the villi is found the physician 21 . the next step would be a biopsy that would check for actual damage to the villi. There are certain antibodies in the body that are produced by the immune system in response to substances that are perceived as threatening to the body. If the blood tests along with symptoms suggest the probability of celiac disease. there is a good chance the person has celiac disease. A biopsy is the most conclusive test for celiac disease. Anti-endomysial Antibody (EMA) IgA. The blood antibody tests are not a definitive tool for diagnosing celiac disease. The absence of these antibodies does not guarantee a person does not have celiac disease.
physical appearance. breads. to see if the lining has healed. and improvement of symptoms after a gluten-free diet as sufficient evidence for a positive diagnosis of celiac disease. Once gluten is removed from the diet. Definite improvement with a total gluten-free diet. cereal. rye. and many processed foods that contain those grains. because celiac disease is genetic. This means avoiding most starches. and their derivatives. A small intestinal biopsy that shows damage to the villi. That includes people who are asymptomatic. To recap. It is also suggested that people who have other autoimmune disorders be screened for celiac disease. the villi and tissues of the small 22 . Following a gluten-free diet means avoiding any food products that contain wheat. A gluten-free diet is essential for life. the greater his or her chances are of developing severe malnutrition and other health complications. 3. Americans are not routinely screened or tested for the antibodies to gluten. family members (especially immediate family of people who have been diagnosed) should be screened for the disease. a proper diagnosis for celiac disease should include the following steps: 1. Procedures will differ depending on your physician and his or her judgment.Gluten-free for a Healthy Life may place the person on a gluten-free diet for at least six months and then perform a second biopsy. one positive biopsy. Most physicians will accept a positive antibody test. and abnormal blood tests. However. 2. How Is Celiac Disease Treated? Completely eliminating gluten from the diet is the only known treatment for celiac disease. The longer a person with celiac disease goes undiagnosed and untreated. pasta. A suspicion of celiac disease based on symptoms. barley.
and soy. and move on. your physician may supplement your diet with vitamins and minerals to remedy any deficiencies and to replenish your nutrients. Seek professional guidance from a dietitian to help you get started in the right direction. During the first few months of the gluten-free diet. and well-balanced. and the small intestine is usually completely healed—meaning the villi are intact and working—in three to six months. control the disease and live a normal life. corn. buying lunch at school or work. following this diet will stop symptoms. grabbing food from a vending machine. To make it a bit easier for people who must follow a gluten-free diet. though this often returns to normal within a few months of starting a gluten-free diet. educate yourself. It is vital to have the right attitude! Accept your disease. Eating any amount of gluten can cause tissue damage.)” A gluten-free diet must be followed for a lifetime. or until the villi of the small intestines has healed. heal existing intestinal damage. rice. The diet of a person with celiac disease can be healthy. (It may take up to two years for older adults. The key is education. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states. Improvements begin within days of starting the diet. whether there are symptoms present or not. and a person on a gluten-free diet must be extremely careful when eating at restaurants. a lactose-free diet will also be necessary. If lactose intolerance has developed. and associated symptoms will begin to diminish. not just until the intestines are healed. Don’t let the disease control your life! Instead. tasty. there are many gluten-free products available from specialty food companies. 23 . It is vital to learn how to read food labels and substitute foods that have wheat flour for foods such as potato. and prevent further damage. “For most people. living on a gluten-free diet can become second nature. With the right education and with enough practice. A gluten-free diet can be a complicated one.Summing Up Celiac Disease intestine can begin to heal. or simply having a midnight snack. eating at parties.
Unfortunately many of the gluten-free grain products are not enriched. The key is to build your healthy eating plan using alternative grains. Learning all there is to know about the basics of following a gluten-free diet in order to self-manage your diet. Evaluating bone mineral density with the appropriate follow-ups as indicated by your physician. Therefore many of the specially made gluten-free grain products may not provide the same amount of nutrients as their wheat-containing counterparts.Gluten-free for a Healthy Life The most important aspects of treatment for a celiac involve: Maintaining strict adherence to a gluten-free diet for life. folic acid. Adjusting to the diet to fit it into everyday life and making any adjustments necessary for other special needs beyond the gluten-free part of the diet. and iron. Foods with whole wheat flours such as breads. cereals. riboflavin. Continuous monitoring by your physician to evaluate your progress and medical status as well as detect any changes in your condition that may call for additional treatment. A Nutritional Gluten-free Diet Following a gluten-free diet should not mean that you can no longer follow a healthy diet. Adjusting for other potential needs related to blood test evaluations that include levels of vitamins and minerals. fiber. In the United States most refined wheat flours. niacin. and cereals are enriched with thiamin. Your main focus should still be to follow the Food Guide Pyramid and eat from all of the food groups each day. and nutrients such as B vitamins and iron. and pasta are great sources of complex carbohydrates. Helping others in your life to understand the basics of a gluten-free diet. 24 . wheat-based food products.
it is important to ensure that you consume the recommended amount of fiber daily.Summing Up Celiac Disease Because wheat is a large contributor of dietary fiber in an average diet and because many gluten-free foods are low in fiber. Eat the edible skins of fruits and vegetables such as those of apples and potatoes. rice bran.S. 25 . and soy. bean. To help increase your intake of these B vitamins. use brown rice instead of white rice. Eat a variety of high-fiber. The U. For adult men and women younger than 50 years of age the recommended intakes are 38 grams and 25 grams. Choose whole-grain gluten-free products as opposed to refined. Higher-fiber gluten-free flours and grains include amaranth. Drink coffee or tea between meals instead of with meals. quinoa. millet seeds. and fiber: Eat fresh fruits and vegetables often (at least five servings per day). and soy flour (defatted). and brown rice. Eat foods that are high in vitamin C with iron-rich foods to increase your absorption of iron. gluten-free foods daily such as fresh fruits. iron. chickpea (garbanzo) flour. garfava flour. fresh vegetables. Choose gluten-free products that incorporate higher nutritive gluten-free grains such as buckwheat. cornmeal. legumes. respectively. For example. Choose enriched gluten-free products as often as possible. seeds. nuts. The skin contains most of the fiber in some produce. gluten-free grains. flax seed. amaranth. Food and Nutrition Board recommends that adult men older than 50 years of age consume 30 grams daily and that adult women older than 50 years of age consume 21 grams.
liver.Gluten-free for a Healthy Life Increase your intake of foods that are naturally gluten-free and are higher in the B vitamins and iron. If you are not sure how much to take or what brand to use. Talk to your doctor about taking a daily gluten-free multivitamin/mineral supplement as well as a gluten-free calcium supplement. Pancreatic disease. brown rice. These health problems can include: Osteoporosis/Osteopenia. Some of the complications that accompany celiac disease can be healed or the risk lowered after adequate time on a gluten-free diet. 26 . nuts (almonds). people with celiac disease are more likely to be afflicted with specific health problems if the disease goes untreated. peanut butter. legumes. fruit juices (orange and tomato). People who have celiac disease who do not strictly adhere to a gluten-free diet have greater chances of developing cancer in the intestinal wall as well as other gastrointestinal areas. Tooth enamel defects. seeds (sunflower). and infertility. eggs. fish. Are There Complications of Celiac Disease? Due to the damage in the small intestines and its inability to absorb nutrients. and basically all other plant foods. or spleen. contact your dietitian or physician. Central and peripheral nervous system diseases. Vitamin K deficiency associated with an increased risk for hemorrhaging. green leafy vegetables. miscarriages. Gynecological disorders such as amenorrhea. Disorders of the gallbladder. such as lean meats. dairy products. potatoes.
by any means. Thyroid disease. IgA nephropathy and IgA deficiency. and attention-deficit hyperactivity disorder. Sjogrens syndrome. Graves’ disease. Systemic Lupus Erythematosus. emphasis should be put on seeing your physician for regular check-ups and taking care of your health. Talk to your healthcare provider about the possible benefits of a gluten-free diet for you. Knowing that people with celiac disease have a greater incidence of certain health problems. Chronic active hepatitis. chronic fatigue syndrome. for people with celiac disease. These findings are not yet proven. The connection between celiac disease and some of these diseases/disorders may be strictly genetic. Down syndrome. Kidney disease. Rheumatoid arthritis. Scleroderma. Carcinoma of the oropharynx. esophagus. a cure for any of these conditions. Insulin-dependent Diabetes (Type 1). A gluten-free diet is not. many of them other autoimmune disorders. multiple sclerosis. Most recently it has been reported that a gluten-free diet may help other conditions such as autism. Some of these diseases and disorders include: Dermatitis Herpetiformis (DH). 27 . but it could offer relief for some.Summing Up Celiac Disease What Other Diseases/Disorders Are Linked With Celiac Disease? There seems to be a higher occurrence of other diseases and disorders. Liver disease. Addison’s disease. but more research is being conducted. and small bowel.
The diet must be all or nothing to actually determine if it makes a difference. For More Information: Autism Society of America 7910 Woodmont Avenue. casein-free diet will help every child with autistic behaviors. If high levels of the unbroken peptides show up in the urine it may be worth placing the child on a gluten-free. (Opiates are highly addictive and can reach toxic levels. There has recently been a theory that shows that the inability to break down certain foods (such as the proteins in gluten and casein) may affect the developing brain in some children. unbroken proteins (called peptides) are normally excreted in the urine though a few enter the bloodstream. casein-free (free of a protein fraction found in dairy products) diet for at least three months to children who show autistic behavior. A urine test can detect unbroken peptides. casein-free diet. It may take at least a threemonth trial period to actually determine if the diet makes a difference.) The opiate-like effect can cause the child to feel drowsy. can block pain receptors.Gluten-free for a Healthy Life Autism and Dietary Intervention Some groups are now advocating protocol that recognizes prescribing a gluten-free. causing autistic behavior. and can depress activity of the nervous system.com 28 . Unbroken peptides that enter the bloodstream attach to the opiate receptors of the child’s brain and seem to cause abnormal brain development and an opiate-like effect. but it is still being conducted. Research does not yet prove that a gluten-free. Maryland 20814-3015 Phone: (301) 657–0881 Fax: (301) 657–0869 E-mail: email@example.com Autism Network for Dietary Intervention (ANDI) Fax: (609) 737–8453 E-mail: AutismNDI@aol. Suite 650 Bethesda. These undigested.
Your physician should be someone you completely trust and feel comfortable speaking with about concerns. It is important for people with celiac disease to have a gluten antibody test once a year to monitor their response to their gluten-free diet. and vitamins D. A state university 29 . Your physician should be someone who is open to any new information you have learned concerning celiac disease. When choosing a specialist you can begin by consulting your primary care provider. Depending on your healthcare plan you may need to be referred to a specialist by your primary care provider. This keeps you more in control and up to date with your disease and treatment and it will also make it easier if you need to change doctors at any point. Be sure that the physician you choose has adequate knowledge of celiac disease and is willing to screen patients for celiac disease. Bone density should also be tested annually for individuals who have abnormal results. iron. Other annual screenings should include thyroid and blood tests to measure for folic acid. Find a physician who allows you to actively participate in your own healthcare and who provides any support and assistance necessary to diagnose and treat your disease. Be sure to schedule an exam every year along with any tests that are appropriate for your age and risk factors. calcium. K. and B12. A specialist in the gastrointestinal area is called a gastroenterologist. and feelings. A second information source could be your local county’s medical societies. suspicions. It is a smart idea to keep copies of all your medical records.Summing Up Celiac Disease Communicating With Your Physician Your first order of business is to find a physician that meets your needs. You can call and ask for a referral or a phone number for the chair of the department of gastroenterology. A. A positive test would let you know that you need to follow your gluten-free diet a bit closer. Another excellent route is to contact the state university medical center in your area. which you are legally entitled to.
seek the advice of another physician. Just because a physician is a gastroenterologist does not necessarily mean he or she specializes in celiac disease. diagnosis. if you are not getting the results you want from your doctor or specialist. Most importantly. Write down the answers to your questions and. Bring a friend or family member with you to help. It is important to be prepared before you visit your doctor. as well as provide you with a substantial medical team to monitor all aspects of your condition. The following are some important questions to ask the physician. During your visit ask whatever questions you feel you need to and don’t be intimidated! This is your health and your body. and you have the right to know and understand what is going on. if the doctor is not clear with an answer. Repeat the doctor’s answers to verify that you understand. Sometimes it helps to have at least two pairs of ears listening for better understanding and retention. do your homework and brush up on the basics before your visit. If you suspect you have celiac disease. and so forth. Stay until you feel all of your questions have been answered and you fully understand your condition. whether you suspect you may have celiac disease or if you have been diagnosed with celiac disease and are searching for a physician: What is your background and experience with celiac disease? 30 . Before you leave the doctor’s office make sure you know exactly how to contact the doctor for any follow-up questions that may arise. Don’t be rushed out of the doctor’s office. Be sure to let the doctor know if there are others in your family who have celiac disease or who experience the same type of symptoms that you do. Know what questions you are going to ask and write them down so you can’t forget them. treatment. You have every right to get to the bottom of your symptoms and improve your health.Gluten-free for a Healthy Life medical center will make other specialty departments more accessible to you in case you need them. speak up.
managing your disease will get easier and become second nature. Use these suggestions to help you cope more easily: 31 . as you learn more and more. or gluten intolerance. However. and its symptoms? How is celiac disease diagnosed? How is celiac disease treated? Should my family members be screened for celiac disease if I have it? Is it okay to have some gluten in the diet? Should I take vitamin/mineral supplements? Could I have associated food intolerances? Why and where should I have a bone density test done? What other tests should I have done at the beginning and on a regular basis? What concerns should I have from celiac disease? What complications could I experience with celiac disease? Who can best teach me about a gluten-free diet? Living With Celiac Disease Living with celiac disease can be very challenging.Summing Up Celiac Disease How many patients with celiac disease have you seen in the last year? How rare or common is celiac disease? What causes celiac disease? Can you explain celiac disease.
32 . or ask your physician to refer you to one. so don’t hesitate to seek the guidance of a dietitian who specializes in celiac disease and gluten-free diets. Educate your loved ones. read books and pamphlets. Talk to your physician.eatright. A dietitian can help you sort through the foods you are allowed and not allowed and provide you with valuable information. There are plenty of local support groups as well as chat rooms and message boards on the Internet that can help provide all kinds of support. The more you know. Seek the guidance of a professional. Don’t go it alone! Seek out others who have celiac disease and can help and support you through the tough times. search the Internet (make sure to stick with reputable Websites). purchase specialized gluten-free cookbooks.Gluten-free for a Healthy Life Collect all the information you can about celiac disease and gluten-free diets. and become familiar with gluten-free associations and groups. the more control you have and the easier life with celiac disease will be. You can contact the American Dietetic Association at www. Keep in mind to choose a dietitian and physician who specialize in celiac disease and gluten-free diets.org to find a dietitian in your area. Knowledge is power. Getting started can be difficult and overwhelming. it is just as important for your spouse and/or family members to understand the basics of the diet. As important as it is for you to know all about a gluten-free diet.
The part of the storage proteins that actually causes the destruction of the intestinal villi in people with celiac disease and dermatitis herpetiformis is termed prolamins. Until recently the prolamin termed avenin in oats was also considered damaging to people with celiac disease. and hordeins in barley. and there are grains other than wheat that people on a gluten-free diet must avoid. provides leavening. The names of the prolamins are gliadins in wheat. rye.s#asdfghjkl. The term gluten-free is a broad term used when referring to the diet prescribed for those with celiac disease to describe a food or diet that is void of prolamins from wheat. The term gluten can actually be a little misleading because it refers only to a protein complex found in wheat.%[p[%asdfghjkl. secalins in rye. and barley. new research has indicated that avenin is not 33 . and holds products together.Q4 T d All About GlutenY E free Diets A 2 What Is Gluten? We have already established that the only treatment for people with celiac disease is a lifelong adherence to a glutenfree eating regimen and that there are also other health conditions such as dermatitis herpetiformis that require a gluten-free (GF) diet. What actually is gluten? Gluten is the part of flour that provides structure to dough. However.
and fresh vegetables. potatoes. Getting Your Gluten-free Diet Started Keep in mind that adjusting to anything new takes time. You must read labels before you eat any food and become skilled at doing so! If the food contains an ingredient that is questionable. legumes. such as poultry. There are prolamins in other plant foods such as corn and rice. and that number will continue to increase as the number of people that are diagnosed with celiac disease increases. the oats may become contaminated with wheat before reaching the consumer. Currently. All of these foods are healthy and delicious! The key is being careful to prepare these foods without other gluten-containing products. While you are learning about all the foods you can or cannot eat. These prolamins are not toxic to a celiac and are safe to eat. fish. Learn everything you can about gluten-free foods and keep notes for yourself on what you have learned. fresh fruits. Keep a type 34 . It is very normal to feel overwhelmed and upset about foods you can no longer eat. there is large variety of gluten-free foods available. meats. Your first important step is education. Use some of these helpful tips to make starting a glutenfree diet easier: Learn to focus on foods you can eat instead of foods that you can’t eat. then avoid the food until you can learn more about it. Many authorities still have doubts on the safety of oats. Don’t expect to learn everything you need to know overnight. Talk with your physician and dietitian about whether oats should be a part of your diet.Gluten-free for a Healthy Life harmful if eaten in moderate amounts and if not contaminated. Most dairy products can also be consumed as long as you are not lactose intolerant. rice. try to stick with foods that are naturally gluten-free. The fear is that even if the avenins are not harmful.
If you have questions about a certain food go right to the source and contact the manufacturer. people with celiac disease (who were not lactose intolerant before developing celiac disease) will usually return to being able to tolerate lactose. After the intestine heals.All About Gluten-free Diets of “safe” list of foods to act as a quick reference. When in doubt. Don’t rely on your body’s response to gauge whether you can eat a food or not. it should not be a part of your diet whether it causes symptoms or not. Take notes about foods you have investigated and write down what you eat and how your body reacts. Watch for cross-contamination between utensils. jars. If a food contains gluten. Some people may not experience symptoms when consuming small amounts of gluten. Keep a food diary to help you become more familiar with gluten-free foods and meals. counters. so labels should be checked frequently. Learn all the ingredients that include gluten as “hidden” ingredients. toasters. and any other place people may leave crumbs. 35 . do without! Because many people who are newly diagnosed with celiac disease are lactose intolerant. Contact a dietitian who specializes in celiac disease to help you get started on the right path. you may want to wait two to four months to introduce dairy products into your diet. This may also give you a clue about patterns that indicate other food sensitivities. but damage to the small intestines continues. Get into the habit of reading foods labels on all prepared and/or processed foods before you buy them or consume them. food storage bins. Many manufacturers reformulate their products on a regular basis.
Also. It’s wise to visit several stores because each one may stock different types of food. Remember that the perimeter of the store is where the fresh foods are usually located. will often stock gluten-free foods. Watch for non-food products such as medications. The special sections. and mouthwash that may contain gluten. Be prepared for events such as hospital stays. Invest in some good gluten-free cookbooks and start your own library. always read labels! Be aware that just because a food is “wheat-free. 36 . Be sure to speak to the staff dietitian concerning your special dietary needs. such as the kosher section. ask that the kitchen and nursing staffs be notified. When dining out. Talk to the staff about possibly ordering special foods that you want. toothpaste. vitamin/mineral supplements.” Be careful of taking advice from other people or employees from places such as health-food stores or people on the Internet.” it does not mean it is “gluten-free. supplements. Don’t let grocery shopping confuse you. Again. If you don’t feel the hospital will be able to accommodate your gluten-free needs. A large variety of gluten-free products is available through mail order at Websites or toll-free numbers. don’t be afraid to speak up and ask questions about how food is prepared or to ask to have something specially prepared for you.Gluten-free for a Healthy Life Be careful to choose “gluten-free foods” as opposed to “gluten-restricted foods” unless you are absolutely positive it does not contain gluten. have someone bring you food from home. Visit health-food stores in your area to look for gluten-free foods that will complement your daily meal plans.
Have the label in front of you when calling and ask the customer representative specific questions about specific ingredients. modified food starch. ask about the sources of specific ingredients such as wheat. rye. Before you call or e-mail the manufacturer make sure you know what to ask. Carry small treats for yourself. and be specific about what you are asking.All About Gluten-free Diets Make sure you clear the situation with your physician or staff nurse and that your specific orders are included on your medical chart. Make sure you get the answers you need. Make sure you ask if equipment is cleaned between batches or if separate equipment is used for the gluten-free products. or Website listed on the package. Most importantly. and e-mail addresses that you use so that you can check back frequently or investigate new products. Following a gluten-free diet does not mean you can’t have scrumptious treats when at the movies or the ballpark! Join a support group! It is invaluable to have other people that you can lean on for support. tucked in your pocket or purse. That way you are sure that he or she understood your question and is answering correctly. Keep a list of the phone numbers. Instead of asking if a product is glutenfree. Websites. don’t be afraid to ask. It is also important to question contamination issues even if the food is glutenfree. Calling the manufacturer will increase your chances of an immediate response. phone number. What to Ask Manufacturers If you can’t decipher whether a food contains gluten by reading a food label. You should be able to find the address. 37 . It is a smart idea to ask the customer representative at the company to reflect the question you asked in his or her answer. then it is best to go right to the source and contact the manufacturer. or flavorings. barley.
but many more have much less obvious sources. reading labels can be especially challenging. Presently. stout. However.” All-purpose or enriched flour (unless labeled gluten-free) Barley Beer. and any other similar fermented beverage Bleached flour Bran Bromated flour Bulgur Cereal extract Couscous Cracked wheat Cracker meal Durham/ Durum flour 38 To Avoid Einkorn Emmer Farina Farro Filler Flour Gluten flour Graham flour Groats (barley. the FDA requests that they adhere to the established policy on “hypoallergenic foods. There are many ingredients that have alternate or “hidden” names as well as derivatives that are used during production. porter. there is no specific FDA regulation for using the term gluten-free on food labels. wheat) Kamut (pasta wheat) Malt Malt beverages/ malted milk Malt extract Malt flavoring* Malt syrup Malt vinegar Matzoh/Matzoh meal Mir Oats Oat bran Oat syrup Phosphated flour Plain flour Rye Seitan Self-rising flour Semolina Spelt Triticale Wheat Wheat bran Wheat germ White flour Wheat starch** . ale. if a manufacturer does label a product as gluten-free. Because manufactures often leave essential information out. There are foods with obvious sources of gluten.Gluten-free for a Healthy Life Inspecting the Food Label The importance of reading food labels before buying or consuming foods cannot be stressed enough.
or wheat starches. some which have “hidden” names. gravies. candy. waxy milo. However. Caramel coloring is an ingredient used to color foods. Hydrolyzed vegetable protein/hydrolyzed plant protein (HVP/HPP)* is an ingredient that is used as a flavor enhancer in many processed foods such as soups. puddings. and sucrose. indicate the presence of some type of gluten grain on a food label and should be avoided in a gluten-free diet. sauces. rice. Therefore. binder. starch hydrolysates. and medications. Most dextrin used in the United States is made from corn or tapioca. people on a gluten-free diet should be in the habit of always checking the source when this ingredient appears on a label. The following carbohydrates can be used: dextrose. and diluting agent for pills and capsules. Some food ingredients may or may not be made from grains that may be toxic to the person with celiac disease. potato. these ingredients should be questioned each time they show up in an ingredient list: Dextrin* is an ingredient that is used as a thickening agent.All About Gluten-free Diets * Malt flavoring is very commonly used in cereals (even ones not made from gluten grains). Corn is used mostly in the United States because it has a longer shelf life and produces a better food product.S. alkalis. poultry. tapioca. It is produced by the careful heat treatment of certain carbohydrates. According to U. malt syrup. and salts. molasses. The terms listed on page 38. **Wheat starch is wheat with the gluten washed out. pie fillings. arrowroot. dextrin can be produced from the following starches: corn. supplements. It is not considered gluten-free in the United States because of residual starches that are left in the wheat. soups. chili. either alone or in the presence of food-grade acids. sago. It can be found in baked goods. waxy maize. lactose. Food and Drug Administration (FDA) regulations. invert sugar. 39 .
‘Hydrolyzed wheat gluten. corn. or wheat) is broken down into amino acids by a chemical process called hydrolysis. The terms HVP and HPP are no longer allowed to be used on U. The U. Hydrolyzed wheat.S. However. The names ‘hydrolyzed vegetable protein’ and ‘hydrolyzed protein’ are not acceptable because they do not identify the food source of the protein. ‘Hydrolyzed casein’ is also an example of an acceptable name. according to FDA regulations 40 . manufactures do not use gluten-containing flavorings. The source of the protein must now be stated. Presently.” There is no standard such as this for modified food starch.Gluten-free for a Healthy Life stews.’ ‘hydrolyzed soy protein. when the word starch appears on its own as an ingredient. or other starches.S. and some meat products such as hot dogs. “The common or usual name of a protein hydrolysate shall be specific to the ingredient and shall include the identity of the food source from which the protein was derived. Code of Federal Regulations by the FDA states. but there are a few exceptions. whereas ‘hydrolyzed milk protein’ is not acceptable because it is not specific to the ingredient (hydrolysates can be prepared from other milk proteins). Barley malt is sometimes used as a flavoring and some companies may not always declare it as a flavor containing barley. If it is any other type of starch the ingredient must designate what type of starch it is. Most U. and/ or soy protein can be used as a flavor or flavor enhancer in all types of foods. However. it is considered cornstarch. food labels. such as “wheat starch. tapioca. including wheat.S. so that must be questioned. wheat. according to FDA regulations.’ and ‘autolyzed yeast extract’ are examples of acceptable names. corn. potato. A specific protein (such as soy. Artificial and natural flavorings* can be made from a variety of grains.” Modified food starch* can be produced from corn. rye. and barley. the FDA does not require that the identity of the starch be revealed on food labels.
and di-glycerides Vegetables in sauce (in dry products only) Now that you have heard ingredients to avoid and question. Because manufactures tend to change formulations quite often.All About Gluten-free Diets in the United States. (TVP) pepper Thickeners Mono.gov. here is a list of ingredients and additives that are glutenfree and are safe for the diet of a person with celiac disease: 41 . hot dogs. These foods should not be consumed unless you have verified that they contain none of the prohibited grains. Other questionable ingredients include the following list of foods. www. sausage Seasonings (unspecified) Communion wafers Seasoned snacks such as tortilla chips and potato chips Emulsifiers Self-basting turkey Flavorings in meat Soups French fries (At restaurants. companies must declare which source of hydrolyzed protein they have used in the product.) Stabilizers Gravies Textured vegetable protein Imitation seafood. check if they Soy sauce (check label to are fried in a fryer that is make sure wheat-free) used for other foods. Food and Drug Administration. To Question Bullion cubes Pre-gelatinized or gelatinized starch Brown rice syrup Rice mixes Candy Sauces Cold cuts.fda. bacon. check the labels of these foods on a regular basis. *Source: Code of Federal Regulations.
pure Caffeine Calcium carbonate Calcium chloride Calcium disodium Calcium phosphate Calcium silicate Calcium stearate Calcium sulfate Canola oil Carboxymethyl cellulose Carageenan Carob bean (locust bean) Casein Cellulose/ cellulose gum Cetyl alcohol Citric acid Corn syrup/ corn syrup solids Corn (bran. carob bean. folacin Fructose Fumaric acid Garbanzo flour Garfava flour Gelatin Glucose Glutamic acid Glutinous rice Glycerin/ glycerol/ glycerides Guar gum Gums (acacia. xanthan) Hydrochloric acid Invert sugar . guar. corn gluten) Cream of tartar Demineralized whey Dextrose Dioctyl sodium Distilled vinegar* Ester gum Ethyl maltol Fava bean flour Flax seed Folic acid.Gluten-free for a Healthy Life Acacia gum Acetic acid Adipic acid Agar Albumin Alfalfa Algin Alpha hydroxy acids Aluminum Amaranth Amylase Amino acids Annatto/annatto color Arabic gum Arrowroot (good for thickening) Ascorbic acid Ascorbyl palmitate and stearate Aspartame Aspartic acid Baking yeast Bean flour Beta-carotene Brewers yeast Benzoic acid BHA BHT 42 Gluten-free Buckwheat. cellulose. Arabic. Karaya. benzoin. cornmeal. corn starch. guaicum. tragacanth. hasa. grits. locust bean. hominy.
niacinamide Nitric acid Papain Paprika Pectin Gluten-free Pepsin Phenylalanine Polyethylene glycol Polyglycerol Polysorbates 60 and 80 Potato flour and/or starch Potassium citrate Potassium iodide Potassium sorbate Propylene glycol Psyllium Pyridoxine hydrochloride Quinoa Riboflavin Rice bran Rice polish Rice (white. brown. brewers) 43 . wild) Sago Sodium benzoate Sodium caseinate Sodium citrate Sodium metabisulphite Sodium nitrate/ nitrate Sodium stearoyl lactylate Sodium sulphite Sorbitol-mannitol Sorghum Soy Soy lecithin Splenda Stearates Stearamide Stearamine Stearic acid Sucralose Sucrose Sulfites Sulfur dioxide Tapioca starch Tartaric acid Tartrazine Teff Titanium dioxide Tocopherols Vanilla extract Vanilla Whey White sugar Xanthan gum Xylitol Yeast (baking.All About Gluten-free Diets Karaya gum Kasha Keratin Lactic acid Lactase Lactose L-cysteine/cystine Lecithin Lipase Lutein Magnesium hydroxide Maize Malic acid Maltol/ ethyl maltol Maltodextrin MSG (monosodium glutamate) Mannitol Methylcellulose Millet Mineral oil Molasses Niacin.
cheese. which may or may not contain gluten. amaranth. It is important to pay special attention to additives. salad dressings. breads. Gluten is an obvious ingredient in many foods such as wheat products. corn. 44 . evaporated. sauces. or spreads. potato. 1-percent. seasonings. 2-percent. canned foods.Gluten-free for a Healthy Life * The single word vinegar on food labels in the United States denotes apple cider. arrowroot. buckwheat. sour cream. fish. buttermilk. meats. cream cheese. and most dairy products are naturally gluten-free and safe to eat. potatoes. processed cheese. soy. (Check ingredient labels on foods listed as questionable before consuming. millet. or frozen yogurt. and supplements that contain glutens. Not Allowed. medications. thickeners. cakes. Rice. and Questionable? Poultry. rice. cottage cheese. processed cheese foods. and nut flours are all safe to eat on a gluten-free diet. To Avoid: Malted milk. powdered. fresh fruit. teff. The difficulty still lies in the “hidden ingredients” in processed foods. To Question: Milk drinks. legumes. and condensed milk. fruited. tapioca. plain yogurt.) Dairy Products Allowed: Milk (fat-free. and pasta. and preservatives. cookies. flavored. Which Foods Are Allowed. or whole). fresh vegetables. It is vital for people on gluten-free diets to learn how to recognize these hidden ingredients by reading food labels and asking questions. sorghum. beans. stabilizers. cream. baked goods. candy. quinoa.
sago. corn taco shells. quinoa flakes. rice crackers and cakes. soy cereal. tapioca. potato. Crackers. and corn tortillas. To Question: Buckwheat flour (pure buckwheat flour is glutenfree but it is sometimes mixed with wheat flour. cornstarch. rice and corn cereals should be checked for malt flavorings and/or malt extract. imported foods labeled “gluten-free. amaranth. buckwheat. wheat-based corn flour. rice bran. oats. millet. graham flour. rice flakes. triticale. rice flakes. rye. wheat-based semolina. flax. amaranth cereal. amaranth cereals.” which may contain ingredients not allowed. arrowroot. oat bran.All About Gluten-free Diets Breads. wheat starch (see foods listed in “Inspect the Food Label”). Biscuits. so check ingredients). wheat bran. gluten flour. hominy. wheat starch. wheat flour tacos and tortillas. Hot cereal: cream of rice. whole bean. Cold cereal: puffed corn. or legume. 45 . puffed buckwheat. barley. teff. puffed rice. durum flour. hominy grits. soy. farina. pea flour. bulgur. corn cakes made with no gluten-containing ingredients. and Miscellaneous Allowed: Bread and baked goods made from rice (brown or white). bulgur. and kamut. cornmeal. spelt. Cereal. cereals with added malt extract and malt flavoring. wheat germ. for example. millet. brown and white rice cereal. sorghum. To Avoid: Breads. cornmeal. corn (maize). soy cereal. cream of buckwheat. baked products or cereals containing wheat. gluten-free breadcrumbs. puffed millet. or quinoa. amaranth.
whole fresh eggs. or any other flour/grain not allowed. bologna. dried eggs. navy. soy. 46 . couscous. Fish. salami. and Meat Alternatives Allowed: Fresh. or breadcrumbs. salted. frozen dinners. rice (brown. and egg-white substitute. kidney. soy milk that is malt-free or labeled gluten-free. potato other allowed flours. white. sausages.Gluten-free for a Healthy Life Pasta and Rice Allowed: Pasta made from rice. frozen. To Question: Prepared or preserved meats such as luncheon meat. and lentils. beans. wieners. textured vegetable protein (TVP). frozen chicken containing chicken broth made with ingredients not allowed. quinoa. tofu and peanut butter. kasha. egg substitutes. meat product extenders. veggie or tofu burgers. corn. dried beans such as chickpeas. homemade pizza made with allowed ingredients. corned. white. bacon. wheat starch. and smoked meats and fish. meat and sandwich spreads. or if the source is from wheat protein. soy. split peas. Legumes. To Avoid: Any type of pasta made from wheat. frozen meat patties. ham. other soy-based foods. turkey basted or injected with HVP/HPP (if the plant source in HVP/HPP is not identified. canned. wild). Seeds. To Question: Buckwheat pasta. commercial pizza. meat and fish prepared or thickened with flour. Poultry. Nuts. gluten-free refried beans. meat loaf. Meat. baked beans. To Avoid: Fish canned in vegetable broth containing hydrolyzed vegetable protein (HVP) or hydrolyzed plant protein (HPP) from ingredients not allowed. HVP/HPP must be avoided). pate. batter. imitation meats or fish products. nuts and seeds. dry roasted nuts. flavored beer nuts.
canned whole tomatoes. homemade salad dressing made with allowed ingredients. and canned vegetables. HVP/HPP must be avoided.All About Gluten-free Diets Soups Allowed: Homemade broth. margarine. frozen soups. lard. vegetable oils (including canola). To Avoid: Soups made with ingredients not allowed. scalloped potatoes containing wheat flour. frozen. Fats Allowed: Butter. boxed. fruit pies with wheat based pastry. vegetable and fruit juices. (If the plant source in HVP/HPP is not identified. mayonnaise. frozen. diced tomatoes. or if the source is from wheat protein. dried. To Avoid: Packaged suet. bouillon and bouillon cubes that contain HVP or HPP or wheat. gluten-free bouillon cubes or base. 47 . To Question: Dried fruits. French fries (especially those in restaurants because of cross contaminations). To Question: Commercial canned. batter-dipped and breaded vegetables. To Avoid: Canned or frozen vegetables in sauce. dried soup mixes. shortening. vegetables in sauce. commercial fruit pie-filling. To Question: Commercial salad dressing. fresh. and canned fruits. homemade soups made with allowed ingredients.) Fruits and Vegetables Allowed: Fresh. soup bases. bouillon cubes and base. tomato sauce. tomato paste.
pure black pepper. To Avoid: Mustard pickles (made from wheat flour). cakes. mustard. barbecue sauce. baking powder. all vinegars (except malt). Desserts and Sweets Allowed: Sherbet. chili powder. pure herbs and spices. egg custard. chocolate chips. monosodium glutamate (MSG). sauces and gravies made from ingredients not allowed. yeast. curry powder). sauce mixes and other sauces. carob chips and powder. marmalade. sauces and gravies made with ingredients allowed. and pastries made with allowed ingredients. malt vinegar. To Question: Worcestershire sauce. pure icing sugar (confectioner’s). pies. soy sauce. homemade salsa made with allowed ingredients. pure cocoa. cookies. relish. such as oat gum. communion wafers made with gluten. HVP/HPP must be avoided. jelly. olives. baking soda. jam. maple syrup. sugar (brown and white).Gluten-free for a Healthy Life Condiments and Others Allowed: Plain pickles. coconut. vanilla. corn syrup. brewer’s yeast. imitation pepper. gelatin desserts. 48 . pure baking chocolate. If the plant source in HVP/HPP (hydrolyzed vegetable/ plant protein) is not identified or if the source is wheat protein. mixed spices and seasonings (for example. Tabasco sauce. gluten-free communion wafers. honey. cream of tartar. molasses. syrup. commercial salsa. ketchup. aspartame. whipped toppings.
some soy and rice beverages. and pure liqueurs. cider. chocolate mixes or flavorings. corn chips. To Avoid: Beer. juice. soft drinks (both regular and diet). contain no gluten due to the distillation process). nuts. tequila. no matter from what grain they are made. cognac. To Avoid: Licorice.All About Gluten-free Diets To Question: Ice cream. wines and sparkling wines. To Avoid: Some flavored snack chips may contain gluten. brandy. candies. ale. flavored coffee. grappa. To Question: Instant tea. pudding mixes. chocolate bars (which are not pure and oftentimes contain other ingredients). commercial cake frosting. Snacks Allowed: Plain popcorn. dry roasted nuts. flavored and herbal teas. sake. soy nuts. coffee substitutes. spreads. plain and flavored tortilla chips. candies with ingredients not allowed. milk pudding. and lager. marshmallows. (Distilled liquors. ice cream cones and waffle cones. To Question: Plain and flavored potato chips. chewing gum. other flavored snack chips. barley based cordial. custard powder. distilled alcoholic beverages such as bourbon. 49 . Beverages Allowed: Tea. lemon curd. vermouth. champagne. fruit-flavored drinks. wine cooler and cider alcohol products. gin. cereal and malted beverages. cocoa. and vodka. scotch whisky. sherry. light rum (double check dark and spiced rums). GF pretzels. stout. chocolate drinks. instant or ground coffee (regular or decaffeinated).
make sure these products are gluten-free before using them. As with any food products.ca). toothpaste. If you are not sure of an ingredient do some research on it before eating the food product. For example.glutenfreediet. stamps. Get to know the origin and the composition of certain ingredients.. 2002 (www. so make sure it is the type of vinegar allowed on a gluten-free diet. Sc. The single word starch on medications can mean any type of starch. Non-Food Gluten Products There are non-food products that may contain gluten ingredients and can be sources of contamination.Gluten-free for a Healthy Life The foods in the previous list have been adapted with revisions from Gluten Free Diet: A Comprehensive Resource Guide. Case Nutrition Consulting. ask lots of questions. envelopes. It will take some time but it will get easier to make sure you consume no gluten. RD. by Shelley Case. 50 . Do lots of research. B. You should still read all food labels carefully and learn how to spot ingredients and additives with gluten. Once you are able to accept your new lifestyle you will be able to move on and work on learning all you can. or other gummed labels. Some of these products include mouthwash. Revised Edition. and chewing gum. and learn the many variables that may affect the ingredients in the food that you eat. medications (both prescription and over-the-counter). Taking time to keep a written record of everything you learn will provide you with quick access to a reference source. vitamin and mineral supplements. Keep in mind that the foods listed in this chapter are not an all-inclusive list. some barbecue sauces or marinades may contain vinegar.
pencil-thin arms and legs. X-rays of the bones usually show a lack of calcium and an overall slowing of bone growth. Children may become anemic (lack of iron in the blood) and pale. Children might not always have obvious symptoms. Vomiting and frequent diarrhea can also be typical symptoms. this is the only symptom of the disease.s#asdfghjkl. Children with celiac disease can have different types of symptoms than adults with the same disease. At that point symptoms begin to appear. and a flat buttocks due to malnourishment. as adults do. Experts recommend that solid foods not be introduced into an infant’s diet until he or she is about five months old and that gluten-containing food and cereal be avoided for the first six months of life. For some.Q4 T d Children and Y E Celiac Disease A 3 Symptoms in Children Celiac disease can occur any time from infancy well into adulthood. Children with celiac disease frequently grow below their normal potential and some will actually stop growing completely.%[p[%asdfghjkl. They tend to have poor appetites and become listless and irritable. Children may also show damage to the 51 . Babies with celiac disease thrive until gluten is introduced into the diet. The physical appearance of a child with celiac disease could include a bloated abdomen.
As with adults. Dermatitis Herpetiformis. The gluten-sensitive skin rash. This was a month before her daughter turned 2 years old. Finally. Teenagers may hit puberty at a later age and be shorter in stature. she wouldn’t even walk across the driveway. weight-losing. once the child is diagnosed with celiac disease. A diagnosis in children is similar to that of an adult and includes blood tests and a biopsy of the small intestines. the doctor threw up his hands and sent them to a specialist at the National Children’s Hospital in Washington. shares the story of her daughter who is now 10 years old. Marcy spent five months carting her daughter around the house in her little red wagon.” it still took another two months to get the final diagnosis. and bloated infant. That was five months from the time she first detected symptoms. Celiac disease could cause some hair loss. Her daughter was a vigorous. A change in the child’s diet will make the diagnosis more difficult. Marcy Thorner from New Market. MD.C. if children exhibit any of the symptoms of celiac disease. By spring 1994. schlepping back and forth to the pediatrician for more tests and more head scratching. is very uncommon in children.Gluten-free for a Healthy Life enamel of their teeth. D. 52 . active baby who changed suddenly into a lethargic. The doctor was quite dismissive of her daughter’s symptoms until she needed a diaper change in his office. Diagnosis of the Child Just as with adults. they should not be put on a gluten-free diet before testing has been done to properly diagnose their condition. She had once been running all over their 2-acre yard jumping in leaf piles in October 1993. and even though he took one look at it and said “celiac disease. it is for life. She refused to walk. pale.
Children and Celiac Disease Treatment of the Child After a child is properly diagnosed with celiac disease. The amount of fat and refined sugar that the child consumes should be limited for the first month after diagnosis because the lining of the intestines must be able to heal before these nutrients can be fully absorbed. Use as wide a range of gluten-free ingredients as possible. the child’s growth should return to normal rates. Feeding your child a diet that is both healthy and gluten-free is essential. Challenges of a Child´s Gluten-free Diet Children on a gluten-free diet will need extra special care and understanding. and blood values should return to normal. as the intestines heal and nutrients are again being absorbed. For most. It is important that a child on a gluten-free diet not be made to feel different from other children. Many of the improvements in health and physical appearance will even occur long before the intestinal damage has actually healed. As children enter the adolescent years. they may rebel and begin to refuse the diet. Total withdrawal of gluten from the child’s diet will result in the disappearance of symptoms of the disease. in a matter of days irritability diminishes and appetite improves. In these older children. Within a few weeks. It will help if the whole family eats gluten-free meals. A child’s body is geared toward eating to grow and develop properly. Within several months. It is important that children always have plenty of support. the child should begin to gain weight and diarrhea should decrease. Don’t get in the habit of restricting yourself to cooking only a few easy recipes. Choose recipes (such as some of the recipes in Chapter 6) that are gluten-free and that the whole family can enjoy. the parent or caregiver must ensure that all food eaten by the child is gluten-free. abdominal bloating should disappear. if they begin to eat 53 .
such as play dough or glue that your child may come in contact with. symptoms may not appear right away although damage is being done to the intestines. This may deceive the child into thinking that he or she no longer needs a gluten-free diet and is cured when this is not really the case. visit babysitters.” Make it a fun colorful badge so people will notice it and the child won’t mind wearing it. and he or she may not tell you. what the condition is and why it requires him or her to eat special foods. At a young age. Send a letter to anywhere your child may visit on a regular basis stating that your child has celiac disease and list the foods he or she must avoid. Don’t forget to include non-food items. It is difficult for the parent or caregiver to know if the child has consumed gluten because it is the child that is going to experience the symptoms. 54 . Explain to your child. To make sure people know not to tempt your child when you are not around follow these tips: Pin a badge to your child that states. Explain it to them but don’t make it an “issue.Gluten-free for a Healthy Life gluten products. You would be surprised what children can understand at even the youngest ages. and see family. children may not yet understand that they should not eat the food. but they are exposed to food outside the home when they attend daycare.” Explain it in a positive light and let them know they will be okay. You can watch them when they are at home. Please do not feed me. “I have a serious food allergy. Stress that not even a little bit is tolerable. go to nursery school. Pre-School Children One of the biggest challenges a parent faces is when friends or relatives tempt children with inappropriate foods. depending on his or her age and level of understanding. Constant support and making sure the child’s diet is never considered a nuisance is invaluable to how the child accepts his or her condition.
“Special Alix Food. She coined a phrase in the house called. If you have good support from the staff at school you may want to let him or her 55 . Reinforce the fact that your child is not sick but that he or she has a condition that requires a special diet. orders for herself in restaurants. now age 10.Children and Celiac Disease Teach the caregiver how to read a basic food label ingredient list in order to decide if a snack or food is acceptable for your child to eat. Marcy had her daughter starting to read ingredient labels in the grocery store. and don’t put anything else on the plate. Explain to the caregiver what type of symptoms your child may experience with the condition and what action you would like taken in case symptoms arise. and learning to make some of their own meals.” which she abbreviated “SAF. Her daughter. Provide an extensive list the caregiver can use as a resource. And stress that they try not to treat your child any different than the others in that respect. Marcy Thorner worked out a special code with her daughter when she was at this young age.” She used this abbreviation when she labeled food packages for the freezer or pantry. learning to read labels. no bun. Also explain contamination issues. She bought butterfly stickers to put on the SAF items so that her daughter could select foods herself from the snack cupboard. As they get older they need to be able to gradually begin to take control over their diet by knowing what to avoid. asking the right questions and giving all the instructions about frying a burger in a clean pan instead of on the grill. By age five. Attending School Children need to be taught along the way. It may be easier at this age to send your child to school with lunch packed from home rather than suffering the difficulties of the cafeteria.
) Dear Mr. I can either suggest a particular brand or substitution that may work for all the kids or I will send something for Sally to enjoy while the rest of the class eats what they have prepared. Please don’t hesitate to call me at any time to let me know what you are planning. If that works well for you. What worked well last 56 . we brought a snack tub for everyday treats that worked well. I will bring one again this year. The following is a sample letter that may help you to get started: (We will call the child Sally. In past years. Sally has a serious case of celiac disease and must follow a medically prescribed diet. and ourselves is essential in managing her condition. and school dietitian about your child’s situation. try sending ones that are similar to what the other children may be eating. When packing lunches. principal. and field trips that involve food./Mrs. Sally’s condition requires a diet that is free of gluten. I am happy to do whatever I can to make things easier for you and to help Sally feel more included. Sally. and to let me know how I can help. school nurse. to check to see if something is okay for her. birthdays./Ms. Sally made her own selections from the tub and we replenished often. If we can talk ahead of time about foodrelated work. Over the past several years we have found that good communication between the teacher. _____________. Make sure to send a letter each year for new teachers or new school staff.Gluten-free for a Healthy Life purchase lunch in the cafeteria occasionally to help him or her feel like part of the crowd. During this time it is still important to both send a letter and speak to the teacher. holiday celebrations. We are delighted to have Sally in your classroom and school this year.
or licking stickers or envelopes will expose her to gluten through skin contact. stringing cereal or pasta. play dough. We will certainly pick her up from school if you notice her holding her stomach or mentioning that it hurts. barley. Although these things may not be part of your regular program. papier-mâché. that she can have. Sally can also react from skin contact with gluten. We appreciate knowing immediately if she has accidentally been exposed to gluten so we can watch for symptoms. even a trace of gluten will cause serious damage. peanuts in the shell. The pain only lasts for the day. On those days I gave Sally the choice of bringing a special treat or eating from her snack tub. All fresh fruits and vegetables. and white milk are safe. Without contact with these products. If Sally is exposed to gluten. She seemed to do well having more control over how she wanted to manage the social situation. The safety of processed foods and juices is complicated. however. which includes wheat. the stools will continue to be loose for up to a week. it helps Sally to take some responsibility for managing her own diet. such as crumbs on a table or knife that was used to spread something on crackers. Safe foods can become “contaminated” if they come into contact with glutencontaining foods. Attached is a list of products. Sally is fine and can participate in all activities.Children and Celiac Disease year was pulling together a list of parent sign-ups for holiday parties and a class birthday list. some glues and paints. rye. If that is possible again this year. Celiac is similar to an allergy in that she must avoid all foods and contact with materials that contain gluten. She will need to use the bathroom urgently if she has eaten something she shouldn’t have. she will have stomach pain within 12 to 24 hours and very loose stools. by brand name. I am happy to 57 . However. and their derivatives.
Gluten-free for a Healthy Life provide gluten-free substitutes for all of these materials or will call the manufacturer to verify gluten-free status of the products you now use. and occasionally Sally will have something entirely different. Please call me at anytime if you have questions or concerns. If you can provide us with a monthly lunch menu. IA. She does well in an atmosphere of relaxed. and Mrs. Sally is aware of her condition and has adjusted well. alert awareness of potentially unsafe conditions whenever food is available. XXX (include phone number) *Thank you to Lindsay Amadeo from Des Moines. for her sample letter that contributed to this sample letter. We will send lunches for Sally on a daily basis. As 58 . Sincerely. It is important to have taught your child how to hangout with friends without giving into peer pressure when it comes to eating. The Teenage Years The teen years come with extra peer pressure to eat foods such as pizza or fast food burgers that they should not eat. knowledgeable. often they will be adapted slightly (different taco shell or hamburger without the bun). Sometimes the lunches will be very similar to what the other kids are having. It takes more time and I am very grateful for your efforts in keeping Sally both healthy and feeling included in class activities. it will help us to pattern what we send depending on what the other kids may be eating. Mr. I appreciate your providing the extra communication her special dietary needs require.
cafeteria personnel. Keep plenty of gluten-free snacks in the house for children to grab at any time. principals. restaurants. Keep the gluten-free foods in accessible places. coaches. Both speak to and send letters to your child’s teachers at the start of every school year. Make sure all caregivers. art. making it easy for your child to identify and easy for anyone in the house who takes care of the child to identify. friends. Discuss the problems of craft. Use brightly colored stickers to label gluten-free foods. and dances they will have the courage to stick with what they know is right. Consider sending your child to a gluten-free camp in the summertime. and friends’ parents understand the necessity of your child sticking to a strict GF diet. It can help your child meet other children who have celiac disease and help him or her feel less isolated. or cooking projects for safety. Drop it off before the other kids arrive and talk to the host. Helpful Hints for Children of All Ages Make sure there is a GF cake or other goodies at every birthday party. Stress to any caregiver or teacher that the problem can go beyond meal issues. 59 . Make sure the teacher realizes that he or she must provide the information to any substitute teachers throughout the school year. teachers. Join a support group of other parents who have children on GF diets.Children and Celiac Disease long as they know the foods they can substitute so they can still hang out with friends at parties. This will help deter them from reaching for foods that contain gluten.
Keep the lines of communication open.Gluten-free for a Healthy Life Have GF foods available when you travel or go on family vacations. The more safe and healthy snacks and foods you can provide your child with in places outside the home. Empower him or her by teaching everything that is necessary to know. Encourage your child to talk about his or her feelings concerning living with celiac disease. the more accepting others will be and the more integrated your child’s involvement with others will be. healthy snacks at your child’s school. with the caregiver. Involve your child in shopping for GF foods and help him or her to learn how to read labels and quickly spot ingredients to avoid. Incorporate the help of a dietitian that specializes in celiac disease. Teach at whatever level you feel your child can understand. 60 . Involve your child in cooking and planning GF meals. Maintain a supply of GF. Having the child wear a medical-alert bracelet or necklace can be a good reminder to anyone who may take care of your child in your absence. grandparents or other family members. Do this by chaperoning or being a den mother or scout leader or teacher’s assistant. and anyone with whom the child may spend a good amount of time. Be as involved as possible in your child’s activities so that you are more able to monitor his or her food intake and sense of belonging. best friends. Begin teaching your child at an early age about how to manage his or her diet. Empower your child by encouraging healthy caution instead of debilitating fear.
We cook together for fun.Children and Celiac Disease Support your child in every way. Share ideas for what to say to people when faced with various situations. instead of scolding. less expensive. 61 . she will attend Celiac Camp in RI. calmly discuss what happened and whether or not it was an accident. Then. When your child is old enough. role-play situations that may come up in everyday life so that he or she will know how to handle such things as school. I’ve developed a repertoire of simple family meals that require little or no adaptation to accommodate a strict glutenfree diet. We travel. Use your imagination and your children’s likes and dislikes for adaptations.” Meal Ideas for Children These are only a few ideas for meals and snacks. I have a long list of tips and tricks that have made life easier. Next summer. My goal is to help her become so selfconfident and well-centered that she makes good decisions regardless of the pressure to conform that plagues teens. being at friends’ houses. Explain the health consequences of these accidents. He or she shouldn’t feel reluctant to let you know about a reaction to a food out of fear of being disciplined or scolded. Their diets should include variety and foods that they love. or going out to eat. Over the years. attending parties. We eat out. and altogether more satisfying. If the child does eat something that is harmful. “I have not let any doors close because of her condition. less embarrassing for my child. at the appropriate time. She states. be supportive and helpful until the reaction subsides. Marcy Thorner believes her daughter has a good foundation and overall an exceptional attitude.
Mini pizzas made on GF English muffins or GF bagels. GF fruited yogurt. .Gluten-free for a Healthy Life Main Meals and Side Dishes GF hot dogs on homemade buns or rolled in a corn tortilla with cheese. GF bologna and cheese. Hamburger on GF bun with cheese. Cocoa Pebbles. Grilled cheese sandwich on GF bread. Raisins. or cherry tomatoes. Homemade chicken nuggets. Marshmallows. Homemade French fries. GF pasta with tomato sauce. Jell-O. Fresh veggies such as carrot sticks or baby carrots. Chips (many flavors of GF chips are available at the grocery store). GF macaroni and cheese. String cheese. cut-up or whole. plain or with fruit. Fresh fruit. GF tacos. Chili with GF corn chips. Canned fruit such as fruit cocktail. GF pretzels. GF baked beans. GF waffles with peanut butter and jelly. Peanut butter and jelly on GF bread or corn tortilla. pineapple chunks. Milkshake made with GF ingredients. or peaches. Microwave popcorn. GF Rice cakes with peanut butter. Corn nuts. Snacks Cottage cheese and fruit. Applesauce. Hard-boiled egg. or Fruity Pebbles. Corn-on-the cob. Homemade fish sticks. puffed rice. 62 Cold GF cereal such as Corn Pops. Homemade pudding. celery sticks.
Dealing with grandparents. cooking.). Sending kids away to camp. quick dinners. and other special days. Easter. Halloween. (Raising Our Celiac Kids). and friends of kids with celiac disease or gluten intolerance. They concentrate on dealing with unique challenges that include: Finding “fun” GF treats for kids. teenage years. and what to do when they do. One of the most well-known support groups is R. Raising Our Celiac Kids is a support group for parents. and sports snacks. Menu ideas for school lunches.C. friends’ houses. etc. babysitters.K. families. Ensuring our kids won’t cheat.O. and “helpful” friends who offer gluten-containing foods to our kids. church. and planning/preparing food. How do we include our kids safely? Educating daycare providers and teachers— without burdening them. and elsewhere. Helping the kids to take responsibility for reading labels.Children and Celiac Disease Resources for Children There are many different resources and support groups set up for children who have celiac disease and their families. This group also welcomes families of autistic kids involved in a gluten-free/casein-free dietary intervention programs. and other times when we’re not around to help. How to prepare for unexpected birthday parties and food-oriented activities at school. The psychological impact of growing up with celiac disease (peer pressure. 63 .
K.K. An excellent book for children with celiac disease is Eating Gluten-Free With Emily by Bonnie J. in 1991 after her son was diagnosed with celiac disease. via e-mail at danna@celiackids. Kruszka (Xlibris.Gluten-free for a Healthy Life Danna Korn founded the group R. 2003).K.com/EatingGlutenFreewithEmily.C. It always helps to have some type of guidance when initially tackling the glutenfree diet.O. 64 . The group has grown to international proportions and helps families all over the world deal with the unique challenges of raising a child on a glutenfree diet.C. You can find it at www. People are invited to contact R.xlibris.O.html or by calling (888) 795–4274. R.C.O. helps give these families the support they need in dealing with the feelings associated with the diagnosis and dealing with all aspects of the diet itself.com.
s#asdfghjkl. and pasta makers can be very helpful additions to the gluten-free kitchen. Bread-makers. There are several kitchen appliances you can use to help reduce your workload. 65 . heavy-duty mixers.Q4 T d The Gluten-free Y E Kitchen A 4 Stocking Your Kitchen Cupboard It is a great idea to clear out a special cupboard in the kitchen to store all the special products you will need for the gluten-free diet. You can make things even easier by batch cooking.%[p[%asdfghjkl. Cooking from scratch does not have to be so time-consuming. Having the following foods on hand will ensure no-hassle preparation when it is time for a meal or snack. People on gluten-free diets often need to cook from scratch to ensure that meals and dishes are in fact gluten-free. As with any type of diet. Cook large quantities of food or dishes and freeze the leftovers in individual storage containers to allow for a quick and easy meal or snack. it is wise to plan ahead when on a gluten-free diet. Making sure you always have certain products on hand will make whipping up meals and snacks much easier.
waffles. sorghum flour. mustard. cornstarch. Bread crumbs (glutenfree). cakes. tapioca flour. gluten-free refried beans. Mixes for gluten-free bread. waffles. such as Clabber Girl or Calumet).) Cheese. Fresh and/or frozen vegetables. Herbs and pure spices (such as garlic powder. Chili with beans (glutenfree. Cream of tartar. and/ or muffins. soy flour. Cereal (gluten-free). Flour: bean flour. lentils. Bouillon base and cubes (gluten-free). Beans: chickpeas. 66 . puffed corn. Fresh and/or frozen fruit. Canned chicken. Margarine or butter. Onions. Cottage cheese. such as Heinz.Gluten-free for a Healthy Life Gluten-free kitchen essentials: Assorted jams and jellies. potato starch flour. Nuts and seeds. cream of rice. Corn tortillas or tacos. Fresh meats (be careful of deli meats). such as puffed rice. muffins. Condiments (relish. Baking powder (glutenfree. chickpea flour. pure black pepper). Breads: gluten-free bread. Honey. and brownies.) Cornstarch. onion powder. Fruit juices. Milk. buns. such as Hormel). Crackers (gluten-free). Corn Pops. kidney beans. gluten-free baked beans. cornmeal. Baking soda. glutenfree ketchup. brown/white rice flour. Canned tuna or salmon. Eggs (whole. (Be careful of cereals that may be made from corn or rice but contain malt. fresh). bagels.
Vinegar: white and red wine. peanuts. Salad dressings (glutenfree). or a mixture of these. sesame seeds). or wild). rice and balsamic. Sugar (white and brown). biscuits. walnuts. rice. tapioca. pizza sauce. Rice cakes: gluten-free mini flavored rice cakes or the large version. Sauces (gluten-free): barbecue sauce. diced tomatoes. soy. Many health-food stores. There are many types of flours that are gluten-free. but the typical ones include corn. There are all types of 67 . Vegetable oil. pasta sauce. cider. cakes. Seeds and nuts (almonds. but you can still bake from scratch if your heart so desires. muffins. Vanilla. Tomato paste. plain or glutenfree microwave popcorn. Tofu. Xanthan gum or guar gum. It just takes a little extra work when baking with gluten-free flours. All About Gluten-free Flours There are plenty of gluten-free mixes on the market today that are perfect for breads. potato starch flour. whole tomatoes. Using these types of flours in place of wheat flour may give foods a different taste and texture so practice and experiment with them to find the right combination. such as rice. Rice (brown. and any of your favorite baked goods. white. quinoa). sunflower seeds. corn. soy sauce. specialty online gluten-free stores. Peanut butter (gluten-free). such as Yoplait. salsa. teriyaki sauce. Popcorn. Yogurt: plain or glutenfree fruited yogurt. potato. legume. tomato sauce (gluten-free). Potatoes (whole). and possibly your local grocery store will sell gluten-free flours and/or mixes.The Gluten-free Kitchen Pasta (gluten-free.
Buckwheat flour: Strong flavored. mild flavor. White rice flour: Not much flavor or nutrition. Use it in combination with other gluten-free flours as a type of binding agent (such as eggs. it has a long shelf life. similar in texture to cornstarch and can be exchanged for cornstarch measure for measure in recipes and mixes. Even though it 68 . Purchase it fresh and store it in the refrigerator or freezer to preserve it longer. it has a higher nutrient content (including fiber) than white rice flour and contains bran. mashed banana. Best used for breads. and is best used in combination with other gluten-free flours. typically used as a thickener in many foods.Gluten-free for a Healthy Life cookbooks that can provide you with detailed information about gluten-free baking along with scrumptious recipes. Arrowroot flour: No real flavor.) The following is a list of some of the types of gluten-free flours: Amaranth: Mild nut-like flavor and good for baking. Due to the oils in the bran. this flour has a short shelf life and its flavor will become stronger as it ages. (See Chapter 9. or applesauce) to avoid a crumbly end product. it’s best when used in small quantities in combination with other gluten-free flours. Brown rice flour: Slightly sweet. and cookies where a bran or nutty type flavor is desired. muffins. it is best when used in combination with other gluten-free flours. and excellent for use in desserts.
and high in protein and fiber. it is great for blending with cornmeal to make corn bread for corn muffins and best when used in combination with other gluten-free flours. Hearty but mild flavor. Nut or legume flours: Potato flour: 69 . it is best when used in small quantities and combined with other gluten-free flours. A blend of garbanzo and fava beans. it can be used in combination with other gluten-free flours and when baking. cookies. has a mild corn taste. it can be used in small portions to enhance the taste of puddings. and adds a light texture to baked goods. (Be aware that some companies mix buckwheat flour with wheat flour to lessen its strong taste). or homemade pasta. developed by Authentic Foods. it is high in protein and fiber. Milled from corn (maize). Nutty in flavor. and it creates excellent volume and moisture content in baked goods. and should be stored in the refrigerator or freezer.The Gluten-free Kitchen Chickpea flour: Corn flour: Garfava flour: Millet flour: has wheat in the name it is gluten-free and not related to wheat—it is instead related to the rhubarb plant. substitute only 1/5 of the flour mixture with this flour. Not the same as potato starch flour and heavier in texture. Because it tends to make breads dry and course. made from garbanzo beans.
and has a high nutritive content. Tapioca starch flour: A light tasteless flour that comes from the root of the cassava plant. fluffy.Gluten-free for a Healthy Life Potato starch flour: Made from potatoes. Soy flour should be stored in the refrigerator or freezer (due to its shorter shelf life). 70 . It can also be utilized as a thickener. Soy flour: Smooth textured and nutty in flavor. this is an excellent thickening agent. it adds a “chew” factor to baked goods. creams. it helps to bind ingredients together when baking. this flour is made from the hulls of brown rice. stores well on the pantry shelf. its defatted type is lower in fat and will store longer. especially in sauces that are to be refrigerated or frozen. this fine white flour keeps well and is excellent for baking if sifted several times and used in recipes that include eggs. and cream-colored. Not the same as plain white rice flour. Much like rice bran and high in nutritive value. is excellent for thickening soups. it has a short shelf life. If you are sensitive to soy. bean flour can be substituted for soy flour in most recipes. and can be substituted for rice flour. Buy it fresh and store in the refrigerator or freezer. gravies. Rice Polish: Soft. it is best used in combination with other gluten-free flours. Sweet rice flour: Called “sticky rice” and made from a glutinous rice. Sorghum flour: A fairly new product ground from specially bred sorghum grain. is best when used in combination with other gluten-free flours because of its strong flavor.
This blend is also known as Bette Hagman’s “Gluten-Free Gourmet Blend”* and is very popular. or egg replacer. Bette Hagman’s “Four Flour Blend”* also exchanges cup for cup with wheat flour.ener-g. It is a heavy mix but will exchange well. 71 . with wheat flour when you are adapting recipes. these flours are milled from the Romano or cranberry bean. such as egg whites. Because of it’s low protein content. Whole bean flour or Romano bean flour: Dark and strong in taste.com. They are high in fiber. This mix does have enough protein so you should not have to add extra. Products made with these flours are denser and require less for best results. and gravies. the mix calls for adding extra protein and/or leavening. The only other addition you would have to make when adapting your recipe is xanthan gum. Bette Hagman´s Gluten-Free Gourmet Blend 2 cups white rice flour 1/3 cup tapioca flour 2/3 cup potato starch flour This flour is available already mixed through Ener-g Foods at www. dry milk powder. cup for cup. this makes excellent biscuits and pancakes. and other nutrients. It can be stored on the pantry shelf for long periods of time. Other flour combinations include: (1 cup = 1 cup wheat flour) Both of these flour mixtures have a long shelf life and can be stored at room temperature.The Gluten-free Kitchen Quinoa flour: puddings. gelatin. Slightly bitter in flavor. protein.
White rice flour 1/2 Tbs. Tapioca Starch 2 Tbs. Quick-cooking tapioca 2 tsp. Cornstarch 1/2 Tbs. ** A combination of flours/starches gives a better gluten-free product.” Used with permission. 72 . Arrowroot starch 2 tsp. Other Substitutions for 1 cup (240 mL) Wheat flour 5/8 cup Potato starch flour 150 mL 7/8 cup White or brown rice flour 215 mL 1 cup Corn flour 240 mL 1 cup Fine cornmeal 240 mL 3/4 cup Coarse cornmeal 175 mL 5/8 cup White or brown rice flour 150 mL Plus 1/3 cup Potato starch flour 75 mL 1 cup Soy flour 240 mL Plus 1/4 cup Potato starch flour 50 mL 3/4 cup Rice flour 175 mL Plus 1/4 cup Cornstarch 50 mL 7/8 cup Whole bean flour 215 mL * ©2000. American Dietetic Association. “Manual of Clinical Dietetics. Uncooked rice 7 mL 7 mL 7 mL 7 mL 10 mL 10 mL 30 mL Substitutions for 1 cup (240 ml) Wheat flour** Mix: 2 cups Brown rice flour 500 mL 2 cups Sweet rice flour 500 mL 2 cups Rice polish 500 mL Store in an airtight container and use 7/8 cup (215 mL) of the mixture in place of 1 cup (240 mL) wheat flour. 6e. Potato starch or flour 1/2 Tbs.Gluten-free for a Healthy Life Gluten-free Substitutions* Substitutions for 1 Tablespoon Wheat Flour 1/2 Tbs.
The Gluten-free Kitchen Bette Hagman´s Four Flour Blend 2/3 cup Garfava bean flour 1 cup cornstarch 1/3 cup sorghum flour 1 cup tapioca flour This flour is also available already mixed through Authentic Foods and can be purchased at www. 2000). of regular baking powder Tips for the Gluten-free Baker and Cook Start with simple recipes until you have mastered the art of cooking with gluten-free flours and products. 1 1/2 tsp. Keep in mind that some gluten-free flours are very perishable. This will add texture and affect the appearance of the overall food. of this mixture = 1 tsp. When you are in need of a gluten-free baking powder try the following: 1/3 cup baking soda 2/3 cup arrowroot 2/3 cup cream of tartar (or potato starch) Mix well and store in an airtight container. Store them in an airtight container in the freezer or refrigerator and label them with the date you made them so you can keep track of how long you have stored them. When using xanthan or guar gum. (New York: Henry Holt and Company. and for cookies 1/4 to 1/2 teaspoon per cup of flour. 73 . the basic formula for breads is 3/4 teaspoon per cup of flour. *Source: Used with permission from Bette Hagman.glutenfree-supermarket. LLC. It is important to add either guar gum or xanthan gum to your gluten-free baked goods to compensate for the lack of gluten. Revised Edition. for cakes 1/2 teaspoon per cup of flour. The Gluten-Free Gourmet Living Well Without Wheat.com.
Recipes that call for cake flour will do well when substituted with gluten-free flour. When you substitute gluten-free flour for wheat flour. yogurt. Add a little extra baking powder and/or baking soda to boost rising properties of your product. Potato starch flour plus cornstarch work well in pizza dough. Also try adding a little extra oil or shortening if you feel your recipes are too dry. or honey. and white rice flour plus tapioca works well for cakes. Brown or white rice flour plus potato starch flour and tapioca works well in breads. Most gluten-free flours do not substitute cup for cup with wheat flour.Gluten-free for a Healthy Life Modify your favorite recipes by substituting gluten-free flours and other ingredients. Use xanthan gum or guar gum in all of your yeast recipes to make the product springy. 74 . reduce the oven temperature by 25 degrees. When using glass-baking dishes. so use the previous chart to substitute the correct amounts. This will help to improve texture. Try starting with recipes that already incorporate gluten-free flours. Sift your flour and mixes before and after measuring them. fruits (such as applesauce or mashed banana). Put a pan of water in the oven when you are baking your product to help keep in the moisture. For extra flavor and moisture try adding nuts. you will usually get the best results with recipes that call for only a small amount of flour (less than 2 cups). Baked goods turn out better when combinations of glutenfree flours are used. Gluten-free flours require using more leavening agents than with wheat flours. dried fruits (such as raisins).
) of gluten-free flour with glutinous rice or sweet rice flour for baked goods such as brownies. muffin tins. refrigerate the cookie sheet for half an hour before baking them to help keep the cookies from spreading too much. Try replacing a small amount (about 1 Tbs. This keeps the batter from being over-beaten and from becoming too fine and falling when baked. This can result in a lighter and more finely textured product. When baking cookies. and very small bread pans. bundt pans. Using smaller pans will yeild a better product. Try using bun rings. The batter is usually too thick for a whisk. Beat gluten-free breads by hand with a wooden spoon or spatula. mix the powder with half the water called for in the recipe. If you can’t find the right size or shape try using aluminum foil and folding it into the shape that you want. 75 . Refrigerate gluten-free dough for at least half an hour or better yet overnight to help soften the dough for a better textured product. Before adding. cream of tartar and 1 tsp.The Gluten-free Kitchen Add an extra egg or egg white for improved smoothness and crumb structure. It will not interfere with the yeast and will help the bread to rise and help to keep it up during the baking process. Use Knox or any other unflavored gelatin in your baking recipes to help add moisture and help bind the ingredients. Use 1 1/2 tsp. Try substituting buttermilk for milk or water in gluten-free breads. baking soda for two loaves of bread.
Choosing a Bread Machine Bread machines have become quite popular over the years. RD (Case Nutrition Consulting. loaf-shaped pan.. others may mix twice.Gluten-free for a Healthy Life Cornstarch and tapioca work the best for thickening foods such as sauces and gravies. choose one that has two large paddles instead of one large paddle in the center. choose a machine that has larger paddles. To bind meat loaf or meatballs. keep some of these important features in mind: Because gluten-free dough is heavier and harder to mix. you 76 . To get the best use out of your machine. 2002). Revised Edition. If you decide to invest in one. though not all machines are suited for making gluten-free breads. Some people prefer to use them whereas others prefer to make bread by hand. Some of the machines will mix only once on this setting. Sc. by Shelley Case B. Gluten-free bread is usually made on the short or rapid cycle of the machine. If the machine has an oblong. Some of the previous tips were adapted from Gluten Free Diet: A Comprehensive Resource Guide. thus allowing you to manually control all the cycles. try using plain popcorn that is blended into crumbs. Find a model that can be programmed for one rising cycle. Find a model that allows you to switch manually from knead to rise to bake. This will prevent the need to continually scrape the corners during the kneading process.
Add warm water (1 tsp. If you choose not to freeze bread. of rice flour at a time. look for a model that offers a smaller bucket for a smaller size loaf. Use warm ingredients (not hot) to help the bread to rise. If the batter is too thin (the consistency of cake batter) and has no defined lines on top. to add moisture to the bread and create a chewy crust. Keep these tips in mind when baking bread with your bread machine: If there is dry flour sitting on the top of or in the corners of the dough. until the dough is thicker and will pull away from the sides. Add 1 Tbs. 77 . stirring after each incorporation. Talk to others who bake with them and ask for their recommendations. then it probably needs more liquid and/or better mixing. until the dough is smooth and less dry.The Gluten-free Kitchen should be able to stop it at the dough stage and take the dough out so you can use it for other things besides bread. Use milk and butter. mixing after each addition. Find a model that has a cool-down cycle so the bread will not become soggy if it sits in the pan without being removed immediately. then it probably needs more dry ingredients. Use flour and eggs that are at room temperature. instead of water and oil. at a time). There are many different types of bread machines on the market today.
margarine). Double-dipping is when a knife is dipped into a spreadable type condiment (such as peanut butter. Following some simple steps can help reduce the chances for cross contamination.Gluten-free for a Healthy Life Preventing Cross Contamination Not only is it important to make sure you check for gluten in the ingredients of the foods you eat. If other family members can’t seem to stop double-dipping. mayonnaise. contamination can occur in manufacturing plants if separate machines are not used or if thorough cleaning does not take place between the production of batches. At home. spread on the bread. but it is also just as important to be aware of possible cross contamination with gluten-containing foods. stressing that they be careful not to touch the spoon to the bread. give it to them to use up more quickly. Implement a new “no double-dipping” rule in the household. buy separate condiments and label them as gluten-free and non-gluten-free. You can also have the family use a spoon to get condiments out of the container and then spread it with a knife. 78 . If the family uses up the non-gluten-free jar first and there is still quite a bit left in the gluten-free jar. The condiment becomes contaminated with the gluten-containing crumbs. Label each container so you know which is gluten-free. On an even larger scale. It is important to minimize cross contamination as much as possible. You can buy one large container of a product and than divide it into two smaller containers. Squeeze bottles make a good alternative if possible. It doesn’t take much for the intestinal villi of the person with celiac disease to become damaged with small amounts of gluten-containing foods. and then dipped into the condiment again. contamination can occur when your foods are prepared on common surfaces or when utensil or appliances are not cleaned thoroughly after use with a gluten-containing food. This happens when a gluten-free product somehow comes into contact with something that contains gluten. jelly.
and pans thoroughly after each use. wipe counters right before use. other surfaces. Also.The Gluten-free Kitchen Designate certain appliances for use only with gluten-free products. It may be easier to prepare one at a time. This includes buying separate paddles and bowls if you have a bread machine that is used for both regular and gluten-free breads. and/or appliances. You may even want to place gluten-free products in a separate cupboard and designated shelf in the refrigerator. utensils. Tell babysitters or other caregivers who may be in the house how and why separate foods are needed. When preparing gluten-free and non-gluten-free foods at the same time (such as pasta). Stress the importance of not mixing foods. Purchase a separate set of utensils and other items needed for gluten-free cooking and baking. Toasters can be a big source of contamination because of the crumbs it can produce. Using a toaster oven that has a shelf that can be wiped clean after each use can also work. make sure you use separate utensils and food preparation tools. because wheat flours can stay airborne for many hours and contaminate exposed preparation surfaces and utensils. put some aside for the person who is eating gluten-free if non-gluten-free food will be dipped into the main batch. cutting boards. pots. Make sure to wash utensils. When making any type of dip. Either designate a slot in the toaster that is only for gluten-free bread or buy a separate toaster for gluten-free products. You can use colored labels or other types of labels to help make sure everyone in the family as well as caregivers know which products are gluten-free. 79 . Store gluten-free products in separate labeled containers.
You may want to call ahead to the restaurant to make sure it can handle your request. When questioning manufacturers about gluten-free foods. Be extra careful at buffet or family style restaurants because utensils being used in more than one serving pan can contaminate serving spoons.Gluten-free for a Healthy Life Do not share nonstick and cast iron cookware with glutencontaining foods. make sure to ask if different machines are used for gluten versus gluten-free foods or if machines are cleaned in between production of batches. RD (Case Nutritional Consulting. Use aluminum foil on baking sheets or pans that are also used for foods containing gluten. be aware that French fries (even though they might be gluten-free) may have been fried in the same oil that battered gluten-containing foods have been fried in. A better choice is stainless steel cookware. Sc. even in the dishwasher. 2002). by Shelley Case. www. They can be very porous. B.ca 80 .glutenfreediet. Revised Edition. When eating at restaurants. When eating at restaurants specifically ask if the cook can clean the grill before preparing your foods and to keep your meal away from other meals that might contain gluten. Purchase a separate colander for your gluten-free pastas. Some tips adapted from Gluten Free Diet: A Comprehensive Resource Guide. Scoops that have been used in bins with gluten-containing products could contaminate the gluten-free products. This is safer because it is quite hard to get colanders completely cleaned. even if they state their food is gluten-free.. Avoid buying products such as flour from bulk bins.
and gravies as well as batters that may be thickened with these flours. rolls. barley. and soy. Avoid flours made from wheat.Q4 T d Preparing Everyday Y E Gluten-free Meals A 5 Planning Ahead Meal planning for the gluten-free diet means one thing: planning ahead. corn. croutons. noodles. This means there are many foods you don’t have to give up. but remember only to use this as a starting point to developing your 81 . and cracker crumbs made with glutencontaining flours. cheese. cookies. crackers. cakes. rice. Avoid soups. bread. rye. fresh fruits and vegetables. If you have a stocked kitchen and the foods that you need. sauces. potato products. bread crumbs. There are many foods that are naturally glutenfree. To help you get started use some of the menu ideas in this chapter.s#asdfghjkl. pies. and baked goods) that can be made from gluten-free grains and taste just like the foods you are used to. Start with safe food choices such as fresh meats.%[p[%asdfghjkl. make sure to avoid cross contamination by following some of the tips in Chapter 4. When preparing gluten-free meals for the person with celiac disease. There are even more of your favorite foods (such as pasta. eggs. you can make great easy meals and snacks at any time. muffins. and any derivative of these flours. Avoid breads.
and salad. Eating a variety of foods is the best way to consume a variety of nutrients for good health. and the cook will not have to make two meals. taking into consideration the family’s schedule.csaceliacs. in turn. Start with simple meals. Make a rough draft of your meals for the next week. Rinehart and Lynn Rainwater: Meal Planning Plan meals before you get to the grocery store. interesting gluten-free dessert each week. which will. The following is an excerpt from “The Newly-Diagnosed Celiac and DH’er: Step-By-Step: Beginning the Gluten-Free Lifestyle” (www. 82 .org) by Janet Y. veggies. yes. The “civilians” in the family can add gluten-containing bread or dessert items as they want. Then make a brand-name grocery list based on the recipes you plan to use. reduce the frustration of looking at labels again and may save money.houstonceliacs. To save time and trouble. fruit. Plan for the main entree. The person with celiac disease will appreciate not feeling different. rather than combination dishes.org). Working on a weekly basis helps you eliminate extra trips to the grocery store. Plan one new. gluten-free specialty products are more expensive. Use the CSA (Celiac Sprue Association) Commercial Product List to evaluate brand names of products (www. It’s just a fact. plan on making as much of the meal gluten-free as possible. Pay attention to all food sensitivities of your family.Gluten-free for a Healthy Life own favorite meals and snacks. The first couple of months will be frustrating when going grocery shopping because you are new at reading labels and.
Include the family in meal-planning. that’s just a fact. Freeze single portions of dinners to use as lunch items. However. or develop a list of your favorites with the cookbook page noted. Make good use of your freezer. These products are more expensive than the comparable. ALWAYS READ LABELS!!! 83 .csaceliacs. Try at least one new gluten-free recipe a week. and already-baked goods are quite good and make your life easier. and raw cut-up vegetables) you will be less tempted to “cheat” when you are starving. Freeze dessert items for snacks. both glutenfree and non-GF. fruit.org). Mark your cookbooks with comments. What kind of meals do they like? Try to find good gluten-free substitutes. many of the mixes. You may want to consult support group members to get their opinion of some of the products before you invest in a big order. See the CSA (Celiac Sprue Association) Products booklet for a listing of some of the specialty food manufacturers (www. There are several online grocery stores with extensive gluten-free product lists. popcorn. frozen meals. When you have gluten-free items readily available (such as nuts.Preparing Everyday Gluten-free Meals Be sure to plan for the family’s snacks. There are many companies that manufacture gluten-free specialty products.
sour cream. and fresh fruit blended together. fresh fruit salad. Hot cereal (cream of rice. Homemade chili. applesauce. sliced strawberries. and fruit juice. GF toast. cream of buckwheat) topped with raisins and cinnamon. sliced fresh fruit. 84 . fat-free milk. fat-free milk. margarine. GF frozen waffles or pancakes. grapes. Breakfast sandwich: GF English muffin. Hard-boiled egg. Homemade egg salad on toasted GF bagel. tossed salad and GF dressing. ham. 1/2 of a grapefruit. and bell peppers. broccoli. skim milk. fresh fruit. home fried potatoes. baked and topped with cheese. scrambled egg. GF corn chips. and GF yogurt. tossed salad with GF salad dressing. fruit juice. fruit juice. and you can add just about anything you want to make a delicious and nutritious smoothie for any meal or snack. juice. Hash browns cooked and mixed with scrambled eggs. fresh fruit. Whole potato. syrup. Time for a Lunch Break: Lunch Ideas Corn tortilla wrapped around GF tuna salad and GF cheese. cheese. (There are smoothie machines on the market today that make smoothie-making easy.) GF bagel with peanut butter. onions. and fruit juice or fresh fruit salad. and GF salsa. fat-free milk.Gluten-free for a Healthy Life Start Your Day out Right: Breakfast Ideas GF=Gluten-free GF cold cereal. Fruit smoothie: GF yogurt. GF yogurt mixed with blueberries.
sesame seed oil. Corn tortilla filled with chopped grilled chicken. and GF sour cream. GF hot dog on GF bun. and any vegetable toppings you choose (just warm or broil in oven). sliced peaches. and GF ranch dressing. Serve with fresh strawberries. Sweet and sour GF meatballs served over rice with a side of steamed vegetables. cheese.Preparing Everyday Gluten-free Meals GF English muffin topped with GF pizza sauce. GF baked beans. carrot sticks. GF rice noodle soup and grilled cheese and tomato sandwich made with GF bread. tossed salad with GF dressing. Chef salad with vegetables. served with brown rice with toasted almonds and broccoli. GF Pasta salad and fresh fruit. sunflower seeds. GF salsa. hard boiled egg. Chicken salad served on top of mixed greens and GF roll with margarine. GF salad-dressing served with a GF bread stick that was brushed with margarine and garlic powder and heated in oven. Hummus (chickpeas. garlic) with GF crackers. Hamburger topped with grilled onions and GF cheese served on a GF bun served with GF tortilla chips and GF salsa. mozzarella cheese. Super Suppers: Dinner Ideas Barbecue pork or chicken using GF sauce. GF cheddar cheese. 85 . fresh vegetables. and GF ranch dressing. Cottage cheese served with fresh. diced tomatoes. and grilled chicken breast (or your favorite meat).
and garlic powder served with red potatoes and fresh asparagus. vegetables. and GF spaghetti sauce. lightly brown on both sides in large fry pan sprayed with GF cooking spray. served over brown rice. onion. GF garlic bread. or halibut drizzled with mixture of GF soy sauce. mushrooms. honey. lettuce. chicken. baked potato topped with margarine and GF salsa. Chicken quesadilla: grilled chicken and GF cheese between two corn tortillas. Beef. and GF sour cream served in corn tortillas. Homemade meatloaf with garlic and cheese mashed potatoes (homemade mashed potatoes mixed with GF cheddar cheese and garlic powder to taste) and steamed green beans. Steak. 86 . and tossed salad with GF dressing. Shish kebobs with your favorite meat and vegetables (such as steak. Ground beef. tossed salad with GF salad dressing. or over corn tortilla chips. GF shredded cheddar cheese. GF corn bread. chicken. shrimp. Pizza on GF crust or corn tortilla topped with your favorite meats. black olives.Gluten-free for a Healthy Life Grilled chicken breast topped with GF sharp cheddar cheese and GF salsa served with cooked brown rice mixed with GF salsa and steamed broccoli. GF sour cream. bell peppers. and cheeses served with tossed salad and GF dressing. ginger. chopped lettuce and tomatoes. cooked zucchini. GF taco seasoning. or tofu stir fry with vegetables and bean sprouts. corn taco shells. Top with GF salsa. swordfish. and diced tomatoes. Chili. Grilled salmon. GF salsa. tossed salad with GF dressing. GF pasta mixed with ground beef. zucchini) served over brown rice. shrimp. tomatoes.
chocolate chips.Preparing Everyday Gluten-free Meals Got the Munchies?: Snack Ideas* Corn chips. Hard boiled egg. GF yogurt and fruit. *Some meal ideas from Gluten Free Diet: A Comprehensive Resource Guide. Popcorn. Celery with cream cheese or peanut butter. Fresh fruit. M&Ms.ca 87 .glutenfreediet. See Chapter 6 for recipes that will help with these menu ideas. Revised Edition. 2002). GF rice cakes. raisins. Applesauce sprinkled with cinnamon. Sc. Fresh vegetables and GF ranch salad dressing. Raisins or other GF dried fruit. Apple with peanut butter. GF nuts.. www. GF pudding. RD (Case Nutritional Consulting. GF bread with peanut butter. String cheese. Plain corn nuts. GF crackers and cheese. Shelley Case. Fruit smoothie (see page 84). Jell-O made with fresh fruit. Homemade trail mix: peanuts. B.
and microwave again until cheese is melted. from the bag. Thanks everyone! (All oven temperatures are Fahrenheit. Dip GF tortilla chips into the mixture.Gluten-free for a Healthy Life Favorite Meals From the Experts The following are meal ideas from people who have celiac disease who wanted to share some of their favorites. top with GF shredded cheddar cheese and GF sour cream. Open a can of Hormel Chili with beans (or any GF chili) and pour over potato. 88 . mushrooms. (Would be great with GF salsa on top. (When you make them. too!) Pizza Take a frozen Chebe Bread Pizza Crust out of the freezer. broccoli. Microwave some cheesy Parmesan bread sticks you made from your Chebe Bread Mix and have in your freezer. NY Chili Potato Microwave a baked potato. sprinkle with GF shredded cheddar cheese. Tex Mex Salad Open a bag of salad from the grocery store. make a few and freeze the rest for future use). put some of the salad on your plate (I use a pasta dish). scoop out a healthy portion on top of a bowl of salad.) Regina Celano from Ronkonkoma. Pop in the oven and dinner is served! Chicken Salad Platter Open a can of chicken and make chicken salad. Top with GF pizza sauce and GF shredded cheese and any other GF topping of your choice: onion. Microwave GF Chili and pour over the salad. chicken (whatever you prefer).
If you don’t have a pressure cooker. A pressure cooker will cook up real risotto in about the same amount of time as it takes to make instant rice and has a great deal more flavor. Bring to a boil over medium heat. Add GF grated cheese to taste (you can use parmesan. Let stand 5 minutes. NY This is very fast if you have a pressure cooker and use real risotto. mix in a can of GF chili and heat through.). black olives. Burgers Buy ground beef to make your own hamburger patties. Stacy LaRoche from New York. use instant rice. make a few extra and freeze them. 14 ounces GF chicken broth. shredded cheddar cheese and sour cream are all GF. and 2 cups of instant rice. too. When you make Kinnik-Kwik Bread Buns. GF sour cream. and GF salsa. Serve with lettuce. 1 tsp. as directed.Preparing Everyday Gluten-free Meals Zesty Mac and Cheese Make a box of GF macaroni and cheese. Italian Bacon and Tomato Risotto Cook sliced bacon (about 1/2 lb) and 1 chopped onion in a skillet. Serve topped with GF grated cheese. Simmer for 5 minutes over low heat. Romano. etc. 89 . 1/2 cup of milk (or milk substitute if you can’t tolerate milk). which I prefer. Stir in a few handfuls of halved cherry tomatoes. Tacos Ground beef or chicken tacos are great. Make extra and freeze them so you can take out one or two and grill them when needed. dried parsley (or fresh parsley to taste). Drain. tomato. Just make sure your taco mix/seasoning. Serve with carrot and celery sticks on the side.
KS Chicken Broccoli Stir Fry Cut 1 lb. skinless chicken breast into chunks or strips and cook in small amount of oil until cooked through. or anything else you want to add. milk and 1 beaten egg. and one of the best GF breading recipes there is. 90 . Dunk 6 pieces chicken in egg mixture. Cover and cook over low heat for approximately 5 minutes or until rice is done. Add 1/3 cup GF soy sauce. GF salsa or (be creative). Easy. vegetables. and dot with butter. mushroom. tomatoes. add various GF pastas. Stir in 2 cups broccoli and 2 cups instant brown rice. Fajitas Corn tortilla with melted cheese and your favorite meat. and delicious! Lila Brendel from Bismarck. and preheat oven to 400 degrees. salt and pepper both sides. in the center. and 1 1/2 cups water. Mix 2 Tbs. Salt and pepper again. roll in 1 cup crushed GF cornflake crumbs. garlic to taste. onion. bell pepper (any color).Gluten-free for a Healthy Life Jessica Duvall from Williamsburg. The chicken comes out moist. bring to a boil. Great variety and takes 20 minutes to prepare a meal. Bake for 1 hour or until chicken is cooked through. place on baking dish. tender. GF cheese. crispy. and use your favorite seasonings. VA Crunchy Chicken Prepare a shallow baking dish with GF cooking spray. Kit Kellison from Chesapeake. ND Pasta Dinners Brown ground beef. of boneless.
Cover with about 2 Tbs. seasoning salt. More easy favorites: Sausage and hash browns. broccoli and cauliflower). butter. Put ingredients in a 9 x 13 pan. rice or potatoes prepared your favorite way. and pepper. cook until almost tender. Seasoned and grilled chicken breasts with rice. and cook until cream bubbles and vegetables are hot. zucchini. Place potatoes in large frying pan. and salad makes a simple. onion. MD Keep things simple when preparing family meals: A grilled meat. green beans. 1 bag frozen vegetables (carrots. steamed or stir-fried veggies. Cover with foil and bake at 400 degrees for 30 minutes or until vegetables are tender (or put mixture in foil and grill). stirring frequently. carrots. or potato. butter and add about 1/2 cup water. salt. Try potatoes (cut into cubes).Preparing Everyday Gluten-free Meals Great Summer Potatoes Use whatever vegetables you prefer and amount you need. Marcy Thorner from New Market. A GF child who can eat whatever is on the table will feel less isolated. Add salt. pepper and 1/2 cup water. 1 pint whipping cream. GF pasta. and pepper. enjoyable meal that the whole family can enjoy and is healthy for all. Sweet and sour chicken or shrimp served over rice. 91 . Creamed Potatoes and Vegetables Five to 6 cut up potatoes. green/red/yellow peppers. Add vegetables and cream.
ground Buffalo meat 2 Tbs. and regular (depending on the person). regular ground beef 3–4 Tbs. regular brown sugar 1/2 onion chopped Muir Glen Organic Ketchup. tomatoes.Gluten-free for a Healthy Life Joyce Etheridge from Avon. Add your tomato slices and mushrooms. 92 . Bake at 350 degrees for 15 minutes. IA Quick and Delicious Pizza! 1 Kinnikinnick pizza crust Virgin olive oil with garlic 1 cup low-fat mozzarella shredded cheese Fresh tomato slices Cut up mushrooms Spread the olive oil on the pizza crust. yeast-free/gluten-free. Serve with salad (lettuce with carrots. Ashley Cooper from Urbandale. *Tip: I make the regular one normally with a 3-lb. as much as needed Sloppy Joes for Candida/corn-free: 1 lb. Cover with mozzarella cheese. as much as needed We spoon the mixture on buns that are gluten-free. I make it two different ways covering our food allergies. Turbino or substitute brown sugar 1/2 onion chopped Muir Glen Organic Ketchup. Regular Gluten-free/corn-free Sloppy Joes: 1 lb. peppers) and vegetables or potatoes. cucumbers. package of ground beef and then freeze little packages of them for a quick meal later. IN Sloppy Joes I have a very simple recipe for Sloppy Joes that is a quick meal.
1/4 tsp. a bay leaf. an onion. about 1/8 inch thick. 93 . rest 1 hour or more at room temp or in refrigerator. A stockpot is essential. salt. After 5 minutes sprinkle a little olive oil on top and broil for 5–10 minutes more until it is crisp and golden with the consistency of a thick crepe. Homemade chicken stock works well. Simmer for 1 1/2 hours (90 minutes). Chicken Stock I make chicken stock every month or so.Preparing Everyday Gluten-free Meals Rolf Meyersohn from New York City. where salt-free (not to mention glutenfree) stock is needed. Preheat oven to 400 degrees.” —The Cuisine of the Sun by Mireille Johnston Mix 2/3 cup chickpea flour. from bones collected and frozen from our roast chicken. celery stalk. ground pepper. Put under a moderate broiler as close to flame as possible. 1 cup water. Cover chicken carcass and bones with water. Socca “Every morning the streets of Nice are full of men carrying large round trays of socca on their heads (wrapped with handkerchiefs) to the marketplaces and shouting ‘tout caud’. Slide onto serving plate and cut into 2-inch wedges. Barbara Kafka’s Microwave Gourmet has excellent recipes for these dishes as well as many others. 3 tablespoons olive oil. especially in risotto. Oil a round shallow [nonstick] pan and pour on batter. and peppercorns. NY Polenta and Risotto I use a microwave oven to make polenta (based on cornmeal) as well as risotto (based on Arborio rice). add a carrot. without having to stir endlessly.
Eat half a can of fruit cocktail for dessert. NH Breakfast Sandwich Pull two pieces of frozen GF bread out of the freezer. Put it all together to make the most delicious. 94 . or Canadian bacon. You can also make the sandwich on a corn taco shell or wrap it in a corn tortilla and also add GF bacon.Gluten-free for a Healthy Life Barbara Westmoreland from Hampstead. give them a quick zap. ham. and toast them. nutritious sandwich. Fry an egg with melted cheese thrown on after flipping.
orange slices. well beaten 3-4 leaves chopped fresh basil 1 Tbs. The following recipes come from all types of sources and can help you get started on your way to delicious glutenfree cooking. VA 1/4 cup chopped onion 1 oz.Q4 T d Delightful GlutenY E free Recipes A 6 There are all kinds of great gluten-free recipes out there to try. and tomato juice From Kit Kellison. Add the basil and eggs. Chesapeake. Wake up Your Taste Buds: Breakfast Recipes Ham and Cheese Omelet with Fresh Basil Serve with hash browns.%[p[%asdfghjkl. shredded sharp white cheddar or Asiago (or your favorite full-flavored) cheese 2 thin slices GF deli ham. Add the ham and cook until slightly brown. mixing in the cheese before the egg sets too much.s#asdfghjkl. butter or olive oil Salt and pepper to taste In an omelet pan (GF Teflon or stainless steel). 95 . Look into cookbooks and Websites that can help (see Chapter 9). sauté onions on medium heat until they begin to brown and release a sweet aroma. rolled and sliced into thin strips 3 eggs.
Sauce: 1 oz. arrowroot 1/3 cup red wine 1 Tbs.au/~coeliac/det. flip the mixture over to cook the other side. if desired. Best Gluten-Free Recipes http://members. Brush a frying pan with oil. stir until the sauce thickens. Keeping it on a low heat. Pour in some of the mixture.ozemail. Prep time: 5 minutes Cooking time: 15 minutes Pancakes and Blueberry Sauce Serve with syrup and fruit juice With permission from Allan Gardyne. Allow the mixture to stand for at least two hours. 96 . Repeat. sugar. It is important to use enough oil and not to let the pan get too hot to do this properly and to keep the egg from sticking to the pan. Add stock.Gluten-free for a Healthy Life This will make it a bit more quiche-like. butter 1/4 cup blueberry jam 2 tsp. When the bottom is cooked well. Add the eggs and beat. Turn with a spatula and cook the other side. Lift the mixture up off the pan occasionally to let the uncooked egg run to the bottom. Cover with a pot lid for five minutes to let the cheese melt and the flavors blend a bit before serving. Serve over pancakes. and arrowroot. brown sugar 1/3 cup chicken stock (can use gluten-free stock cubes) Melt butter and jam in a saucepan over low heat.html Pancakes: 1 cup brown rice flour 1 cup white rice flour 1 1/4 cups water 2 eggs Blend everything except the eggs in a food processor.com. red wine. Cover with a lid and cook on medium-low heat about 5 minutes. Fold the omelet on the plate while sprinkling some extra cheese in the middle and on top.
Spread the cheese. GF chutney 1/4 tsp.html 3 medium potatoes. sliced 2 hard-boiled eggs. ground ginger 3 1/2 cups hot water 1 can sliced mushrooms 1 cup cream Maize corn flour or cornstarch Microwave meat on high for 5 minutes. ginger. chutney. Add half the potato and onion slices. Add the milk and sprinkle with paprika. The potatoes should be tender. Add packet of soup.ozemail. Microwave version: Microwave for 15 to 20 minutes.au/~coeliac/det. ground beef 1 packet GF onion soup mix 3 cups GF rice noodles 1/2 tsp. Delicious Dining: Lunch and Dinner Recipes Fast Beef Stroganoff Serve over brown rice with steamed spinach With permission from Allan Gardyne. hot water. Add mushrooms and cream and thicken with maize corn flour. Pour the milk over mixture.ozemail. and eggs over the potato slices.html 1/2 lb. noodles. chopped 3/4 cup grated GF cheese 1/4 cup cooked GF ham. 97 . peeled and thinly sliced 1 onion. Microwave for another minute. paprika Freshly ground black pepper Herb salt Grease an oven-safe dish. chopped 1/2 cup milk 2 Tbs.com. ham. Use the remaining potato and onion slices to make another layer.au/~coeliac/det. Sprinkle with salt and pepper. Cook 12 minutes.Delightful Gluten-free Recipes Cheesy Potato and Ham Casserole With permission from Allan Gardyne.com. Bake in 360-degree oven for about 30 minutes. Best Gluten-Free Recipes http://members. Best Gluten-Free Recipes http://members.
(If the mixer bounces around the bowl. xanthan gum. olive oil 1 tsp. Italian herb seasoning 2/3 cup warm milk (110°) or non-dairy liquid 1/2 tsp.savorypalate. xanthan gum* 1/2 tsp. Serve with salad and GF dressing With permission from Carol Fenster. Reduce heat to low and simmer for 15 minutes. dry yeast 2/3 cup brown rice flour or garbanzo/fava bean flour* 1/2 cup + 2 Tbs. dried oregano leaves 1/4 tsp. and Italian seasoning on low speed. Add water if necessary. Beat on high speed for 2 minutes. salt rosemary Toppings of your choice Combine all ingredients in small saucepan and bring to boil over medium heat.. until dough does not resist beaters. oil.. salt 1 tsp.Gluten-free for a Healthy Life Carol Fenster´s Pizza Crust & Pizza Sauce Top with mozzarella cheese and vegetables. flours. crushed dried 1/2 tsp. garlic powder 1/2 tsp. Bob’s Red Mill. Ph. and Miss Roben’s.) tomato sauce 1/2 tsp.com Pizza Sauce: 1 can (8 oz. Inc. gelatin powder. www. Savory Palate. cider vinegar Extra rice flour for sprinkling *Available at health-food stores by Authentic Foods. the dough is too stiff. Pizza Crust: 1 Tbs. 1 tablespoon at a time. Makes about 1 cup. Gluten-free Pantry. dried basil leaves 2 tsp. In medium mixer bowl using regular beaters (not dough hooks). salt. Preheat oven to 425 degrees. Add warm milk. sugar 1/2 tsp. sugar. sugar or honey 1 tsp. while pizza crust is being assembled. and vinegar. fennel seeds 1/2 tsp. Ener-G Foods.D. tapioca flour 2 tsp.) The dough will 98 . unflavored gelatin powder (Knox) 1 tsp. blend the yeast.
Delightful Gluten-free Recipes resemble soft bread dough. Put spaghetti into a large bowl. Note: When cooking spaghetti.homestead. Use a pastry brush to spread it on the bottom and sides of the pan. Top pizza crust with sauce and your preferred toppings. Stir spaghetti with a fork to mix thoroughly. red pepper flakes. Bake pizza crust for 10 minutes.) Put mixture on lightly greased 12-inch pizza pan. 99 . oregano.html 1 Tbs. basil. Pour oil into a 9-inch pie plate. parsley flakes 1/2 cup GF grated mozzarella cheese Preheat oven to 350 degrees. garlic powder 1 Tbs. red pepper flakes 1/2 tsp.com/gfkids/gf. Make edges thicker to hold the toppings. Cut the “pie” into wedges to serve. continuing to sprinkle dough with flour to prevent sticking to your hands. pat it down. Remove from oven. basil 3/4 tsp. uncooked) 2 cups GF spaghetti sauce 1/2 cup GF grated Parmesan cheese 1/4 tsp. With the back of a spoon. Liberally sprinkle rice flour onto dough. Make sure an adult removes the dish from the oven. (You may also mix in bread machine on dough setting. Bake for 30 minutes. then press dough into pan. Sprinkle the Parmesan cheese. oregano 1/4 tsp. Bake for another 20–25 minutes or until top is nicely browned. Serves 6 (1 slice per serving). Serves 6. GF spaghetti (about 1/2 lb. Sprinkle top with mozzarella cheese. garlic powder. Pour the spaghetti sauce over the spaghetti. author of Wheat-free Gluten-free Cookbook for Kids and Busy Adults. cook it al dente (just barely tender). Use a clean pair of scissors to cut it into smaller pieces. olive oil 4 cups cooked. www. Pour spaghetti into pie plate. Spaghetti Pie Serve with tossed salad and GF dressing With permission from Connie Sarros. and parsley over the spaghetti.
salsa. In a small bowl. Serves 6. Remove pork chops from the marinade and place in a crock pot. stir together the brown sugar. Pat dry with paper towels. Push bag around gently to distribute the dressing between the chops. Spoon the salsa mixture over the chicken pieces. Refrigerate bag several hours.com/gfkids/gf.html 1 lb. author of Wheat-free Gluten-free Cookbook for Kids and Busy Adults. Cover crock pot and cook on low for 8 hours. Seal bag securely. Place chops in a large self-seal plastic bag. and ketchup. Pour the barbecue sauce over the chops. Serves 4.Gluten-free for a Healthy Life Crock Pot Pork Chops Serve with GF au gratin potatoes and steamed cauliflower With permission from Connie Sarros. nonstick spray. 100 . lifting the chops with a fork to distribute the sauce evenly.com/gfkids/gf. Super Easy Chicken With permission from Connie Sarros. www. garlic powder 3 Tbs. GF ketchup 4 boneless skinless chicken breast halves Preheat oven to 400 degrees. Bake for 40 minutes or until the chicken is cooked through.homestead. Sprinkle garlic powder on both sides of chops.homestead. www. Let the chicken marinate at room temperature for 20 minutes. pork chops 1/2 tsp.html 1 Tbs. Pour the soy sauce and the Italian dressing into bag. light brown sugar 3/4 cup GF salsa 2 Tbs. author of Wheat-free Gluten-free Cookbook for Kids and Busy Adults. Have an adult help you remove the hot pan from the oven. Lay the chicken pieces in an 8 x 12 baking pan that has been sprayed with gluten-free. GF soy sauce 1/2 cup GF Italian dressing 1 small bottle GF barbecue sauce Wash pork chops under cold running water.
Mix refried beans and tomato sauce or salsa. reserving about 1/2 cup of sauce or salsa for the top. author of Wheat-free Gluten-free Cookbook for Kids and Busy Adults. or as a main meal by serving it over boiled. and cheese. 101 . Spread with reserved tomato sauce/salsa and sprinkle with cheese.html 1/2 lb. GF mustard cut into cubes Have an adult help you brown the beef and onion flakes in a skillet that has been sprayed with a gluten-free nonstick spray. bean mixture. ketchup. http://www. milk. increase ingredients accordingly. Serve with taco condiments. If you prefer your dishes cheesier or saucier.Delightful Gluten-free Recipes Almost Cheeseburger With permission from Connie Sarros. stir until the cheese has melted. Serving size: 1/2 cup. dried minced onion flakes 2 Tbs. ending with tortillas.homestead.com/gfkids/gf. as a “cheeseburger” with GF bread “fingers” as dippers. and mustard. MA 1 lb. GF processed cheese. corn tortillas 1 can GF refried beans 1 pkg. ground beef or turkey 1 can GF tomato sauce or salsa 1 pkg. 2 Tbs. Note: Use as a dip with crackers. gluten-free elbow macaroni. GF taco seasoning mix 1 pkg. Yields 4 cups. Stir in the cheese. Belchertown. Mexican Lasagna From Clare Popowich. shredded cheddar (can be fat-free) (or your favorite) cheese Prepare beef and taco seasoning mix according to package directions. Spread a little bean mixture into casserole to keep tortillas from sticking. Layer tortillas. Bake 350 degrees until bubbly. breaking up the meat with a fork as it cooks. GF ketchup 1 lb. This can be prepared ahead of time and reheats well. lean ground beef 1/4 cup milk 1 tsp.
1 cup GF bread crumbs 1 onion. Slowly add cornstarch and blend well. Gradually add milk. I prefer the Bird’s Eye combination that includes pea pods. dry mustard Meatloaf 1/4 tsp. package of frozen vegetables.clanthompson. chopped and lightly fried 1 egg. stirring for another 2–3 minutes.com Crust: Use the “My Favorite Pie Crust” recipe (see page 103). package frozen vegetables 4–6 chicken thighs. peas. If you want leftovers for meatloaf sandwiches. salt 1/4 tsp. slightly beaten 1 Tbs. you can visit Clan Thompson online at www. carrots. garlic powder 1/4 tsp. black pepper 1/4 tsp. salt 1/4 tsp. Bring to a boil and reduce heat. cornstarch 3 cups milk 1 tsp. To learn more about celiac disease. Place into a greased pan. Bake in a preheated 350-degree oven for about one hour. Add one 14– 16 oz. GF soy sauce 3/4 tsp.com. and crushed garlic. butter 6 Tbs. Continue to stir as the sauce thickens.clanthompson. 102 . or an equivalent amount of breast or leg meat Melt butter in a heavy-bottomed saucepan over low heat. you may want to double the amounts! Chicken Pot Pie www. black pepper 1/4 cup milk 1 lb. blending well. black pepper. Add the chicken. Add salt. Filling: 6 Tbs.Gluten-free for a Healthy Life The following three recipes are copyrighted by Clan Thompson and reprinted with permission. crushed garlic 16-oz. cooked. and baby corn. ground beef Mix all the ingredients together in a large bowl. Remove from heat.
Planetceliac. Drain excess oil. chili powder 1 8-oz. Refrigerate at least an hour to chill. cold water Cornstarch for rolling Put the flour. milk. Make a lattice crust to cover the pie. Add 5 tablespoons of this mixture to the flour and stir well. Use the remainder of the dough to cut strips for a lattice crust. xanthan gum. baking powder. Cook at 350 degrees or as recipe for filling directs.com—the gluten-free place to be! 1 lb. xanthan gum 1 tsp. If necessary. Fill pan with the chicken.clanthompson. vegetables. and sauce. ground beef 1/3 cup milk 1 medium onion. Cook at 350 degrees for 45 minutes or until done. white sugar 2/3 cup Crisco 1 egg 5 Tbs. My Favorite Pie Crust www. salt. If the crust breaks. and kidney beans. Fill the crust with appropriate filling.Delightful Gluten-free Recipes Place the bottom crust in a 8.or 9-inch pie pan.com 2/3 cup cornstarch 2/3 cup soy flour 2/3 cup tapioca flour 1 tsp. Roll the first half out onto a board dusted with cornstarch. just piece it together in the pie tin and press the dough back together. baking powder 1 tsp. Mix the egg and the 5 tablespoons cold water in a separate cup. can GF tomato sauce 1 16-oz. Makes one two-crust pie. Simmer 45 minutes to 1 hour. salt 1 Tbs. Quick Chili With permission from www. chili powder. can kidney beans Sauté beef and onion in a large skillet. Cut in the Crisco until you have small pieces the size of lima beans. chopped 1 Tbs. Transfer to a pie tin. add more liquid until the dough forms into a ball. and sugar into a medium bowl. Divide the dough in half. Add tomato sauce. 103 .
minced 2 tsp. 104 . minced and divided 2 Shiitake mushrooms. 1/2 of the minced garlic. ground beef 1 shallot. or until nicely browned on both sides and cooked through. olive oil. 1/2 lb. place the beefsteak tomato slice in the center of a plate. Repeat assembly with remaining burger. heat 1/2 Tbs. Add the remaining garlic. of olive oil over medium heat. Set aside. Form hamburger mixture into 2 1/2-inch thick patties. Serve immediately. Add the mushrooms and sauté for 3–4 minutes or until the mushrooms are tender and lightly browned. Top the tomato with a hamburger patty and spread 1 heaping Tbs. combine the ground beef. Top with 1/2 the cheese and 1/2 the sautéed mushrooms. Season patties with salt and freshly ground black pepper. In a small skillet. To assemble the burger. Makes 2 servings. of the herbed mayonnaise over the top of the burger.Glutenfreeda. Add the hamburger patties and cook for 4 minutes per side. of olive oil in a large skillet over medium-high heat. Worcestershire sauce Salt and freshly ground black pepper 1 large garlic clove.com. divided 2 1/4-inch slices of a beefsteak tomato 1/2 cup mixed salad greens 1/4 cup sliced Gouda cheese Herbed mayonnaise (see recipe on page 105) In a large bowl. sliced 1 Tbs. Remove from heat and set aside. Heat the remaining 1/2 Tbs. shallot. Garnish the top of the burger with mixed greens. and sauté for 30 seconds. and Worcestershire sauce.Gluten-free for a Healthy Life Gouda Burger Serve with GF tortilla chips and GF salsa Recipe provided with permission from www.
Serve over rice. 4 chicken quarters (leg & thigh attached) 2 Tbs. tarragon 1/2 cup margarine or butter 2 tomatoes. Add chicken stock. olive oil Preheat oven to 375 degrees. salt In 1/4 cup of margarine. combine cumin seeds.Planetceliac. and olive oil. crushed peppercorns.com—the gluten-free place to be! 1 frying chicken. tarragon.com. chipotle powder. fresh basil. Rub generously over washed and dried chicken pieces. cut into strips 1 clove garlic. Remove from pan. chopped tsp. After 45 minutes. peppercorns. recipe provided by www. 105 . cumin seeds 1/2 tsp. and salt. cut into wedges 1 tsp. chipotle powder or chili powder 2 2 2 2 Tbs. and green pepper. skinned (about 1 1/2 lbs. Italian parsley. tomatoes. Simmer for 1 hour or until chicken is tender. 2 tsp.) 1 green pepper. Herbed Crusted Chicken w/Poblano Cream Sauce With permission. paprika 1 tsp. pressed 1/4 cup scallions. Add remaining margarine and sauté mushrooms. Place chicken in a baking dish and bake for 1 hour and 20 minutes (or 80 minutes).Delightful Gluten-free Recipes Herbed Mayonnaise: 1/4 cup mayonnaise 1 Tbs. In a small bowl. remove chicken from oven and baste with pan juices and continue basting every 15 minutes until done. Return chicken to pan. chopped Combine in a small bowl. chopped Baked Chicken Supreme With permission from www. chopped 1 cup GF chicken stock 1 tsp. salt tsp. brown chicken on both sides with garlic and paprika. garlic. onions.Glutenfreeda. salt. crushed Tbs. roasted garlic.
or 1–2 tsp. Add garlic and sauté for 1 more minute. For the tacos: 6 Tbs. ground dried New Mexico or California chilies.Gluten-free for a Healthy Life Poblano cream sauce: 2 Tbs. fresh skinned firm-flesh fish such as halibut or mahi-mahi 1/2 lb. pepper 1/2 tsp. Serve immediately. Add chile and onion and sauté until onion is just translucent. chopped 1/4 cup whipping cream 1/2 cup crème fraiche. salt 1/2 tsp. broken into pieces 3/4 lb. salad oil 1/2 tsp. boned. red pepper flakes 3 Tbs. you can grill them if you prefer. minced 3/4 cup cilantro. Transfer sauce to a food processor and process until smooth. Instead of broiling the fish and shrimp. sliced thin 12 GF corn tortillas . Shrimp and Fish Tacos Serve with GF Mexican rice and GF mayonnaise Recipe provided with permission from www. chopped 3/4 cup onion. olive oil 1 poblano chile. or GF sour cream Salt and pepper to taste Heat oil in a heavy saucepan over medium heat. Add remaining ingredients and simmer for 2 minutes until sauce is blended and slightly thickened. Makes 4 servings. garlic powder 1/2 tsp. chopped 4 cloves garlic. ground cumin 2 whole cloves 106 1 dried bay leaf. cayenne 1/2 tsp.Glutenfreeda. Remove chicken from oven and spoon a layer of sauce on tops of chicken quarters. Season with salt and pepper. medium size prawns. *Tip: This recipe takes a bit of prep but is well worth the effort.com. Return to oven for 10 minutes. peeled and deveined 1/4 cabbage.
Keep warm by wrapping in foil. minced jalapeño chili Salt to taste 1/4 cup minced fresh cilantro In a bowl. mix ground dried chilies. cumin. lime juice 1/2 cup finely diced onion 1 garlic clove. Discard marinade. and bay leaf. Salt to taste. For the Pico de Gallo: 2 cups diced tomatoes 2 Tbs. salt. 1/2 tsp. cayenne. pat dry. With a slotted spatula. Whirl until smooth. Rinse fish and shrimp. cider vinegar Salt to taste 1 jalapeño chili In a blender or food processor. pepper. top with fish and shrimp mixture. about 5 minutes for 1/2 inch thick pieces. transfer fish to towels to blot oil. Enjoy! 107 . To assemble tacos: Spread a layer of cilantro-jalapeño mayonnaise on a heated tortilla. mixing several times. oil. then set on a platter.Delightful Gluten-free Recipes In a large bowl. cover and chill at least 1 hour or up to 1 day. Broil fish 4–5 inches from heat until opaque but still moist-looking in center of thickest part (cut to test). Add salt to taste. Heat tortillas one at a time over medium high heat in a heavy skillet. and pico de gallo. combine all ingredients. Cut fish along the grain into 1/2-inch slices and shrimp into 1/2-inch pieces. Add to bowl and turn to coat with marinade. water 1/4 teaspoon pepper 2 Tbs. cloves. minced 2 Tbs. garlic powder. Lift fish from marinade and arrange pieces in a single layer in a 9 x 13-inch pan. season to taste with salt. combine all ingredients. cabbage. For the Cilantro-Jalapeño Mayonnaise: 1 3/4 cup GF mayonnaise 1 garlic clove (see recipe on page 108) 1/2 cup lightly packed cilantro 2 Tbs.
and their customers. thin. optional 1 cup medium salsa (check labels) 1/2 cup plain yogurt or low-fat sour cream (check labels) 3 Tbs. steady stream.Gluten-free for a Healthy Life GF Mayonnaise With Permission. GF mayonnaise 2 tsp. After the mayonnaise is made. Makes 4 servings.com. an online book by Beth Hillson. With the motor running add the oil in a slow. seeded and chopped 3 green onions.Glutenfreeda. Fill with oil and process while oil is added very slowly. Blend briefly. correct the seasoning to taste. thawed 1 red bell pepper. can black beans. ground cumin Salt and pepper to taste 108 . package gluten-free fusilli or elbow rice pasta 1 14. use a food processor with an attachment that allows liquid to be added in a very small stream.com) 1 10-oz. chopped 1 cup cubed cooked chicken. Lighten It up: Soups and Salads Tex-Mex Pasta Salad With permission from The Gluten-free Pantry. rinsed and drained 1 cup frozen corn kernels. lemon juice 1 cup vegetable oil Add all the ingredients to a food processor or blender except the oil. salt 1 tsp. (www. Gluten-free Pantry staff. GF stone-ground Fresh ground white pepper mustard Dash of cayenne 1 Tbs.glutenfree.5-oz. recipe provided by http://www. 1 whole egg 1/2 tsp. Tips: For perfect results every time.
Stir in 1/2 cup of dry white wine and serve. Replenish water while cooking as needed. 2 quarts cold water. dried basil 2 Tbs. 109 . and the hambone. yogurt or sour cream. and salt and pepper. Pour over pasta mixture and stir to blend. corn. peeled and cut 2 sliced carrots 1 large rib of celery. dried parsley 1/2 cup dry white wine Salt and pepper to taste Cook the onion.clanthompson. tomato juice. Bring to a boil and cook 1 hour. pepper. and chicken. Add potatoes. oil 1 large onion 1 clove garlic 1/3 cup brown rice 2 cups dried lentils. Cut meat off bone and remove bone. Add lentils. mayonnaise. and pepper. To learn more about celiac disease.Delightful Gluten-free Recipes Cook pasta. cumin. washed and picked over 2 quarts cold water 1 hambone with meat 2 potatoes. celery rib and leaves. basil. you can visit Clan Thompson online at www. Serves 10–12. garlic. chopped 1/4 cup (scant) celery leaves chopped 1 cup of tomato juice 1 tsp. Serves 8. In a separate bowl. Lentil Soup The following recipe is copyrighted by Clan Thompson and reprinted with permission. drain. Cook until vegetables are tender for 30 to 60 minutes. Refrigerate until ready to serve. black beans. if used. and brown rice in a pot with the oil for 5 minutes over low heat. chopped fresh parsley or 2 tsp. combine salsa. and rinse in cold water. carrots. 1 1/2 Tbs.com. Combine drained pasta. parsley. green onions. salt.
Fold into soup. 3 Tbs. www. 1 1/2 cups potatoes peeled and diced 2 small celery sticks.com. peanut oil (or substitute depending on your own more butter) tastes (I use 5 or 6) 3/4 cup onion. minced. Jazz It up: Sauces Aunt Catey Sauce From Tim Coda. Mash (do not drain). White sauce: 2 Tbs. cornstarch Bring white sauce ingredients to a boil and stir continuously until mixture thickens. diced 1 small onion.Gluten-free for a Healthy Life Betsy´s Creamy Potato Cauliflower Soup Serve with tossed salad and GF dressing and Yummy Breadstick (see page 114) With permission from The Gluten-free Pantry. Salt Lake City. butter substitute 1 1/2 cups milk or milk 2 Tbs. 1 Tbs. Serves 4. butter 3–5 cloves garlic. steamed for 5 minutes 1 tsp.glutenfree. Add cauliflower. She always seemed to have this on hand on the farm in Illinois. UT This recipe is named after my great aunt Catey. minced 1 1/2 cups water 1 1/2 cups cauliflower in small florets. Garnish with parsley and serve. diced finely 110 . salt Cook everything but the cauliflower until tender.
add Chebe mix or food starch if too sticky. or skim) 1/4 cup white wine (optional) 1–1 1/2 cups Velveeta cheese. (Add a little water if too dry. Ronkonkoma. sauté garlic and onions in butter and oil. seafood.) Roll into 20 balls and flatten each one. or with a spoon blend cheese. NY 1 cup shredded cheese (your choice) 2 eggs 2 Tbs. whatever you want. basil 1-percent. When just beginning to boil. oil. corn starch dissolved cubed in 1/2-inch cubes in equal amounts cold water Pinch salt and pepper In saucepan. Mix well with hands for 5 minutes or until very smooth and well-blended. “This would even make shoe laces edible. stirring constantly as it will scorch to the bottom of the pan until just about to boil. eggs. Place on non-greased baking sheet and bake until golden brown. 1 tsp. 2-percent. thicken with cornstarch mixture. Place a cocktail wiener or sausage on each piece of dough and roll them up. My father used to say. 2–3 Tbs. Add milk. GF pasta.” Be the Life of the Party: Appetizers and Party Foods Chebe Bread Piggies-in-a-Blanket From Regina Celano. wine. and seasonings and heat on low for 5 to 10 minutes. 111 . oil 1/3 cup water 20 GF cocktail weiners or GF sausages Using a bread dough mixer. Serve over vegetables. Slowly add cheese. and water.Delightful Gluten-free Recipes Sauté previous ingredients and add: 3 cups milk (whole.
and enjoy! 112 . stir in 1 ounce of the cheese at a time. Turn up heat a bit and slowly add milk until it thins the roux into a set puddingtype texture. butter 1 Tbs. or soup you would like. Microwave until the cheese gets bubbly. cream sauce. incorporating it in slowly. Serve with heated tortilla chips. stirring in between until it is all blended and melted. When the sauce is at milk-gravy consistency. Ronkonkoma. VA 2 Tbs. If you have gotten this far. GF salsa Make a roux by melting butter over medium heat and stirring in the potato flour until it starts to bubble. mixing all the while. package of softened GF cream cheese 1 8-oz. and pour the bag of shredded cheddar over the chili. Open the bag of GF tortilla chips. potato flour 1 cup milk 4 ounces shredded Kraft mild cheddar cheese 1 Tbs. top with the contents of the can of chili. At this point you might want to taste the mixture to see if it is cheesy enough. You may add more cheese if you prefer. and watch your heat. add the salsa. dip. Add more milk as needed. Layered Taco Dip From Regina Celano. When the mixture is smooth.Gluten-free for a Healthy Life Salsa-Cheese Dip/ White Sauce From Kit Kellison. Chesapeake. which will bring the color up and add a nice tang. bag of GF shredded cheddar cheese 1 can of Hormel chili with beans 1 large bag of GF tortilla chips In a microwave-safe 8 x 8 pan spread the softened cream cheese. you have just made a white sauce that can be adapted to make any other milk gravy. Thin a little more. then stir for a couple of minutes to allow the flour to cook and to make sure the mixture doesn’t get too thick. NY 1 8-oz.
Delightful Gluten-free Recipes Chicken Wings From Lila Brendel from Bismarck. finely chopped or ground 2 eggs 2 tsp. Bake at 325 degrees for one hour and 20 minutes (or 80 minutes) or until toothpick comes clean out of center. GF vanilla In a large bowl. (Can keep warm in crockpot. softened 2 cup rice flour (or prepared GF baking mix) 1 cup sugar 1 cup pecans. stir and mix together flour and baking powder. GF baking powder 1 tsp. Beat in eggs. chicken wings or drumsticks 1 cup GF soy sauce 1 cup water 1/4 cup oil 1/2 cup pineapple juice 1 tsp. cream butter with sugar. Combine and beat with banana mixture until dry ingredients are moist. Turn batter into 5 x 9 loaf pan. ginger 1 tsp. vanilla. ND 4 lbs. garlic 1 cup sugar Mix ingredients and marinate chicken overnight. Yields one loaf of 10 large slices. 113 . Do not underbake. In another bowl.) Everyone´s Favorites: Desserts and Breads Our Best Bread Reprinted with permission from www. and bananas. Bake on cookie sheet at 350 degrees for 1 1/2 hours (or 90 minutes). Stir in pecans. Toasts very well with pecans added as finely ground flour. very ripe bananas 1/2 cup butter.Planetceliac.com—the gluten-free place to be! 1 stick margarine 3 large or 3 1/2 small.
salt 3 tsp.com—the gluten-free place to be! 1 cup rice flour 3 eggs 1 cup potato starch 1/2 cup sugar 1/2 cup soy flour 1/2 tsp. Brush with beaten egg yolk mixture and sprinkle with coarse salt. and baking powder. Roll into 10. starch. water 1/2 cup chopped nuts Mix flours. olive oil 1 cup warm water 2 Tbs. Add the nuts. salt. Cover with oiled plastic wrap and let rise 30–40 minutes. Transfer to breadstick pan or baking sheets. Beat for two to three minutes or until mixture is smooth. Beat liquids into dry ingredients using a heavy-duty mixer. Banana Nut Bread With permission from www. 114 . salt 1–2 tsp. sugar. GF yeast 1 tsp.Planetceliac. 9-inch lengths between layers of oiled plastic wrap. lightly beaten 2 Tbs. Cool slightly before serving. Blend together eggs. Pour into an 8 1/2 x 4 loaf pan. grated Parmesan cheese oregano Mix together: 1 egg plus 1 egg white. www. dry basil and 3 Tbs. Combine: 1 bag Bagel Mix 1 Tbs. each. honey 1 tsp.glutenfree. Stir in the dry ingredients. Bake at 350 degrees for an hour. Blend in the mashed bananas.Gluten-free for a Healthy Life Yummy Breadsticks Reprinted with permission from The Gluten-free Pantry. and water. cider vinegar 1 egg yolk plus 1 Tbs. GF baking powder 1/2 cup corn oil 3 large or 4 small bananas. mashed 2 Tbs. Bake 16–18 minutes. warm water to brush breadsticks Preheat oven to 425 degrees.com. oil.
frost the cupcakes with GF frosting. Knead for 10 minutes. xanthan gum) 1/2 tsp. eggs. milk or water Pour flour in bowl. Fayetteville.Delightful Gluten-free Recipes Harvest Pumpkin Bread/Cupcakes/Muffins From Connie Rieper of Fayetteville. Pour into cupcake. When cooled. Bake small cupcakes/ muffins for 20 minutes. Add walnuts and raisins. larger cupcakes/muffins for 30 minutes. oil 7 to 10 Tbs. Check them with wood skewers to see if the center is cooked (no dough on skewer). (It should have consistency of 115 . Add vanilla. salt 2 Tbs. or until smooth. and milk in order. Add salt and mix. Cooking times may vary with different ovens. or water. Grease pans. softened or cooking oil 1/2 tsp. potato starch. In large bowl. ginger 1/2 tsp. cinnamon 1 1/2 tsp. GF Poori (fried bread from India) From Connie Rieper. Blend wet and dry ingredients together. Mix all dry ingredients together. Mix well. baking powder Preheat oven to 250–275 degrees. or bread pans. Slowly (1 Tbs. ground clove (don’t overuse the cloves!!) 2 tsp. to form a medium-soft ball. cream butter and sugar with mixer. nutmeg 1/4 tsp. Arkansas 1 cup GF flour mix (or white rice flour) 1/2 tsp. and bread for 40 minutes. GF vanilla extract 2 eggs 1 can pumpkin 1/4 cup milk (use soy milk or juice if you have other food intolerances) 1 cup flour mix (I use white rice. Dribble oil over the top and rub it into the flour with your fingers. tapioca. Add to the large bowl. salt 1/2 tsp. pumpkin. AR 1 cup brown sugar 1/3 cup butter. muffin. at a time) add milk.
or 3-inch round (cut a Zip-loc baggie into two plastic squares and roll the dough in between— easy to lift dough off of—or hand-flatten in two hands). but will not puff up.Gluten-free for a Healthy Life new Play-dough: no dry cracks. Blend in the hot water. and salt in a saucepan. frying pan. butter 1/3 cup lime juice 1 8. Reduce heat to medium. Bring to a boil over high heat. It should sizzle immediately (if it doesn’t. cornstarch. you can visit Clan Thompson online at www. roll it out into about a 2. sugar Mix 1 1/2 cups of sugar. lime juice 6 Tbs. stirring constantly. Spoon hot oil over poori or dunk it under with a spoon with quick strokes. let rest. over medium high heat. slightly beaten Rind of 1/2 lime. Lime Meringue Pie The following recipe is copyrighted by Clan Thompson and reprinted with permission. stirring constantly. or wok.clanthompson. When oil is very hot.or 9-inch pastry shell (pre-baked and gluten-free) 2 egg whites 1 tsp. It should puff up in seconds. Cook and stir for 6 more minutes. cover with oil. Use a deep. but not soggy or slimey. Stir a small amount of the hot mixture into the egg yolks and then add to the rest of the hot mixture. heat oil more). Remove with slotted spoon and place on paper towels. gradually. 1 1/2 cups sugar 5 Tbs. 116 . Serve immediately. Take one.com. Turn poori over and cook for a few seconds. Divide dough into 12 balls. grated 2 Tbs. cornstarch 1/8 tsp.) Form big ball. Remove from heat. 5-inch. salt 1 1/2 cups hot water 2 egg yolks. To learn more about celiac disease. flattened rounds will make crispy crackers. lay poori carefully on surface of oil without letting it fold up. Bring to a boil over high heat.
Buttermilk Brownies From Jan Hammer. Gradually add 6 Tbs. Bake in a moderate oven (350 degrees) for 12–15 minutes or until the meringue is golden. Use 1 cup of this mixture when recipe calls for 1 cup wheat flour. To make meringue: Beat egg whites with 1 tsp. Pour into your favorite pre-baked glutenfree pastry shell. Add lime peel and butter. sugar. margarine. cocoa Bring water. soda. Cool to room temperature. Fargo. Dry Flour Mix: 2 cups brown rice flour 2 cups white rice flour 1 1/2 cup sweet rice flour 2/3 cup cornstarch 1 1/3 cup tapioca starch or flour 1/2 cup rice bran or rice polish 2 tsp. Beat well. Bake in jelly roll pan (15 x 10) for 18 minutes at 400 degrees. baking soda 1 cup cold water 2 eggs 2 cups sugar 2 1/4 cup flour mix (see below) 4 Tbs. Stir in 1/3 cup lime juice. Works very well in cookies. Cool thoroughly before serving. 117 . Beat until creamy. Spread meringue over the pie. Add buttermilk. Cover surface with clear plastic wrap and cool for 10 minutes. beating until stiff peaks are formed. and oil to a boil. Pour over dry ingredients. Add baking soda to buttermilk. making sure to seal to edges of pastry. and eggs. ND 1/2 cup oil 1/2 cup buttermilk 1/2 cup margarine 1 tsp. cakes—even rolled out sugar cookies.Delightful Gluten-free Recipes Reduce heat to low and cook and stir constantly for 4 more minutes. bars. Remove from heat. xanthan gum Sift all ingredients three or four times and store in canister. lime juice until soft peaks form.
Allegany. baking powder 1/4 tsp. Unroll cake. set aside. Keep refrigerated. (It takes a while!) Pour beaten eggs into large bowl. remove towel. Beat eggs in small mixing bowl until very thick and a light lemon color. While hot. Remove paper. Roll again. xanthan gum (Makes 9 cups. Serve to anyone!!! They’ll never know the difference!!! GF Flour Mixture 2 cups GF garbanzo and fava flour 1 cup GF Sorghum flour 3 cups cornstarch 118 3 cups tapioca flour 2 slightly rounded tsp. and salt. Cut in 1-inch slices.) . Grease a jelly roll pan (15 1/2 x 10 1/2 x 1) and line bottom with greased parchment paper or greased aluminum foil. Pour into pan. Trim stiff edges. Sprinkle with confectioner’s sugar. roll cake and towel starting with the narrow end. Gradually beat in sugar. Bake 12 to 15 minutes.Gluten-free for a Healthy Life Jelly Roll From Jean Wright. on low speed. (You can cut it into 4 pieces widthwise and stack with filling (such as fresh strawberries) and top with whipped cream. vanilla Heat oven to 375 degrees. Blend in water and vanilla. salt 3 large eggs (3/4 cup) 1 cup sugar 1/3 cup water 1 tsp. NY 1 cup GF flour mixture (see below) 1 tsp. Cool on wire rack. Slowly mix in dry ingredients (low speed) until batter is smooth. Spread with soft (not syrupy) jelly or filling of your choice. If you want a chocolate roll just add 1/4 cocoa to dry ingredients. Loosen edges and immediately turn upside down on a towel sprinkled with confectioners sugar. You can fill with a clear orange or lemon filling or pudding!! It’s soft and moist and flexible. baking powder. Blend flour.
119 .Delightful Gluten-free Recipes Banana Bread or Muffins From Jean Wright. soft cup sugar egg Tbs. Mix ingredients thoroughly. cream: 1 1/4 cups sugar 1 cup shortening 1 tsp. Pour into prepared loaf pan. baking soda 1/2 tsp. buttermilk or “sour milk”* 1 tsp. wisk: 3 cups Bette Hagman’s GF mix (see page 71) 1 tsp. xanthan gum) 1/2 cup finely chopped walnuts (optional) 1/2 cup raisins (optional) Preheat oven to 350 degrees. Frost with GF orange frosting. regular or sea salt 2 cups flour (use GF mixture with 2 tsp. Next. xanthan gum In a large bowl. NY 3 2 1 1 2 over-ripe bananas. Hubbard. mashed Tbs. In medium bowl. mix together and set aside. Grease and flour (with GF flour) loaf pan. baking soda 2 tsp. milk in a dish and add a few drops of cider vinegar. GF baking powder 1/2 tsp. OH Preheat oven to 375 degrees. GF Orange Cookies From Barbara Emch. Drop teaspoonfuls 2 inches apart onto greased baking sheet and bake for 10–15 minutes. Allegany. add the dry ingredients to the creamed ingredients and mix well. GF baking powder 3 eggs 1/4 cup applesauce Add 1 cup of juice and rind to creamed mixture. Let sit 5 minutes until it curdles.) *To make sour milk: Place at least 2 Tbs. butter. (For muffins (12) bake 25 minutes. Grate the rind from 5 oranges and squeeze the juice. Bake at 350 degrees for 1 hour.
Next add powdered sugar gradually while mixing at low speed to avoid dust. Set balls aside. butterscotch chips 5 Tbs.) Dip balls to coat. Mix well and form into 1 1/4-inch sized balls by hand. GF vanilla powder). Melt butterscotch and chocolate chips with paraffin in the microwave. Van Nuland. and Authentic Foods’ brand Premium Vanilla Powder (reduce amount to 1/4 tsp. Kenosha. (If this mixture cools. Van Nuland. then remove to cool on waxed paper. 40 balls. For butterscotch and chocolate chips. I use Baker’s/ Hershey brand. Makes approx. I use EnvironKidz brand “Gorilla Munch. vanilla 5 Tbs.) From Teresa A. Add coconut. *For Gluten-free adaptation. use milk chocolate in grocery canning section) type for sweeter version) 120 . Baker’s flaked coconut. you may need to re-melt for use. Thin Mint Cookies (Tastes just like the Girl Scouts version. WI 40 unflavored round crackers 10 drops GF mint or 1/2 cup chocolate chips (use peppermint extract semi-sweet for slightly less 1/6 stick paraffin (wax found carbs. and vanilla. WI Tip: Crush cereal in a baggie to save on clean-up. chocolate chips 1/6 stick paraffin (wax found in grocery canning section) Cream the margarine and peanut butter together. Skippy/Jif PB.Gluten-free for a Healthy Life Peanut Butter Christmas Balls* From Teresa A. Kenosha.” Imperial margarine. cereal crumbs. 2 cups crushed cereal crumbs 2 sticks margarine 1/2 cup chunky peanut butter 2/3 cup well packed coconut 3 cups powdered sugar 1 tsp. Crystal powdered sugar.
Hershey or Baker’s chocolate chips. In a small bowl combine chocolate and boiling water and stir until chocolate is melted. Remove coated cracker and place on wax paper for drying. beat 1 stick butter and oil on high until lighter in color and texture. Beat in sugar slowly. one at a time. Add drops of mint extract. In a medium bowl. salt 4 ounces semi-sweet GF chocolate.Delightful Gluten-free Recipes Melt chocolate chips and paraffin together in microwave. Beat in 5 egg yolks. Add the chocolate and beat just until combined. German Chocolate Cake Recipe provided with permission from by www. Stir. 121 . Grease and flour three 9-inch cake pans and line the bottoms with parchment paper. baking soda 1/2 tsp. In a small bowl add 1 cup crème fraiche and vanilla. It may be necessary to reheat chocolate/paraffin mixture periodically as it begins to harden. stirring occasionally to blend. Set aside. flour. at room temperature 1/2 cup vegetable oil 1 3/4 cups sugar 5 large eggs Preheat oven to 350 degrees. Store in refrigerator to prevent melting or store at room temperature if desired. Set aside. baking soda. Dip cracker into melted chocolate (using small tongs or fingers to coat). chopped 1/2 cup boiling water 1 cup crème fraiche 1 tsp. and McCormick’s brand of mint extract. For GF brands. sift together. Set aside. 2 1/4 cups GF flour 1 tsp. In a large bowl. use Bi-Aglut snack crackers.Glutenfreeda.com Makes one 3-layer cake Tip: Use the Gluten-Free Pantry’s Country French Bread Mix as a straight substitution for flour. vanilla 1 stick unsalted butter. and salt.
cinnamon 1/2 tsp. right side up. cut the crown of the cake so it is flat. cut into small pieces 3 large egg yolks 1 1/3 cups unsweetened coconut 1 1/3 cups pecans. author of Eating Gluten-Free with Emily. GF baking powder 1 tsp. Stir gently until combined and pour evenly into the cake pans. Bake for 30 minutes or until an inserted toothpick comes out clean. With a sharp knife. OH 1/2 cup shortening 2 1/2 cups Bette’s Gourmet Four Flour Blend (see page 73) 1/2 cup sugar 1/2 cup molasses 1 egg 1 Tbs. For frosting: 1 cup sugar 1 cup crème fraiche 1 stick unsalted butter. crème fraiche. Kruszka. do not frost the sides of the cake. add and beat on low speed. Let cakes cool on a rack. chopped Combine sugar. Remove from heat and stir in coconut and pecans. Ginger Bread People From Bonnie J. In a separate bowl. ground ginger 1/2 tsp. butter. Top with 1/3 frosting.Gluten-free for a Healthy Life Alternately. the flour mixture and the crème fraiche. and egg yolks in a small saucepan and bring to a boil. Remove one cake from the pan and place on a cake platter. ground cloves 122 . (Xlibris Publishing. Repeat with remaining layers. 2003) Newbury. baking soda 1/2 tsp. stirring constantly. Let cool. vinegar 1 tsp. Reduce the heat to low and cook for 1–2 minutes. Fold egg white mixture into the batter. beat the egg whites until soft peaks form.
xanthan gum 2 cups fern soya powder 1/2 cup potato starch flour 2 tsp. Remove and cool on wire rack. roll half of the dough at a time 1/8-inch thick. baking powder. In a separate bowl. Blend well. Cream oil. 123 . Bake at 350 degrees until a knife comes out clean. melted 1 cup milk Melt the chocolate and let cool. and vanilla. Add the melted chocolate and mix. Chocolate Buttermilk Cake From Marybeth Doyle. Cut desired shapes with a 2 1/2 inch cookie cutter. beat. Beat in remaining GF flour. baking powder and backing soda. Divide the chilled dough in half. and cloves. Add the dry ingredients. Makes about 36 cookies. molasses. baking soda 1 1/2 sticks margarine or butter. Place 1 inch apart on a greased cookie sheet. baking soda. to the chocolate mixture. vinegar. alternating with the milk. sugar. Bake in a 375-degree oven for 5 to 6 minutes or until edges are lightly brown. Kirtland Hills. mix flours. Beat till combined.Delightful Gluten-free Recipes In mixing bowl beat shortening with an electric mixer on medium speed for 30 seconds. ginger. vanilla 4 eggs 3–4 1-ounce squares baking chocolate 1/2 tsp. GF baking powder 1 tsp. cinnamon. and then add eggs and beat well. OH 3/4 cup oil 2 cups sugar 2 tsp. Cool on the cookie sheet for about 1 minute. Add margarine or butter. Pour into greased (use Pam non-stick cooking spray) 11 x 8 cake pan. egg. Cover and chill for 3 hours or till easy to handle. the sugar. On a lightly GF floured surface. Add about half of the flour. xanthan gum.
Add 1 cup at a time powdered sugar (4 cups total) alternating with 1 Tbs. 124 . Blend well and frost the cooled cake. total). milk (3–4 Tbs. Then add 1 teaspoon vanilla and blend well.Gluten-free for a Healthy Life Buttermilk frosting: Cream together 1/2 cup real butter with 1/2 cup butter flavored Crisco (or regular).
Use the knowledge and skills you have learned and follow some of the helpful tips and information in this chapter. office parties…. Many of these events involve eating food outside of the home.%[p[%asdfghjkl. Keep in mind that no matter what the event is.Q4 T d Gluten-free for All Y E Occasions A 7 Special Occasion Challenges Special occasions are a part of everyone’s life. Party On Parties come in all forms: dinner parties. One tip is to fill up before you go.s#asdfghjkl. Who doesn’t like a good party? The key is to be prepared. the actual special occasion is what you are celebrating and is of greater importance than the food being served. for the person on a gluten-free diet. It is not a good idea for anyone to get to a party completely famished but. They can present new challenges for those on a glutenfree diet. it 125 . holiday parties. Special occasions can include anything from parties to weddings to traveling to eating in restaurants. The most important factor is to be prepared for whatever occasion you are about to encounter. birthday parties. whether you have celiac disease or not. Superbowl parties.
There are a number of airlines that offer gluten-free meals. “Oh. Graciously ask if he or she can put a bowl of salad aside for you before adding croutons and/or salad dressing as well as a plain piece of meat. Offer to bring a dish or an appetizer so that you know for sure there will be something there that you can eat. assorted nuts. hummus. sweet and sour GF meatballs. The following airlines have been known to accommodate passengers that request gluten-free meals: 126 . this looks delicious.Gluten-free for a Healthy Life is an especially bad idea. or chicken before marinade. Traveling Tips Traveling can involve airplanes. fresh fruit. trains. deviled eggs. or breading is added. fish. or barbecued chicken wings. Adapt some of your favorite party recipes into gluten-free recipes. GF tortilla chips and GF salsa. or car trips. You can also call the host ahead of time to discuss what will be on the menu. stuffed mushrooms. These are usually the safest to eat. Don’t be afraid to ask questions when you eat at a party. No matter what your means of transportation be sure to plan ahead here. Politely ask. boats. call the airline at least 24 hours in advance and request a gluten-free meal. Good choices include GF birthday cake or other desserts. fresh shrimp. What is in it?” And be careful of those utensils that get used for more than one dish or appetizer. If you are going to fly and your trip is long enough that you will be eating airline food. Eat before leaving the house in case you are headed to a party where there may be limited glutenfree food choices. There are all types of great foods that you can serve or bring with you to parties. seek out the fresh vegetables. too. sauce. and cheese platters. Use your imagination! (See Chapter 6 for some great recipes!) At the buffet or appetizer table. fresh veggie tray with dip.
Lufthansa. Virgin Atlantic. Continental.3 percent protein (which may possibly be 127 . Air Canada. Even though many airlines now serve gluten-free meals. pack a cooler to make sure you have plenty of food for the length of your trip. Pack crackers and cheese. Don’t forget to pack plenty of water. GF granola bars. In many foreign countries products that are labeled gluten-free may contain up to . When planning for a car trip. so be sure you are not being served a product made with wheat starch. so be sure to call the airline you are taking to request information. compare different cruise lines and find out which ones might be more accommodating to your special dietary needs. bring your own.Gluten-free for All Occasions Delta. GF cookies. It is best to pack a few snacks to take with you in case your meal isn’t quite what you expected. Ask about bringing your own mixes for the chef to make up during your stay. fresh fruit. British Air. or nuts. If you order a special meal from the airline and there are breads.” Some countries are different in their labeling laws. be careful because you won’t be able to verify the ingredients. Air New Zealand. their understanding of the gluten-free meal may not be up to par. fresh veggies. Northwest. too! When traveling out of the United States double-check the label and ingredient lists on foods that are labeled “gluten-free. This is not an all-inclusive list. GF candy. peanut butter. muffins. American. or cookies that have no wrapper. If you are planning a cruise. Most cruise lines will be accommodating to your dietary needs. Keep a few snacks in your room to eat throughout the day or take with you when you leave the boat for a full-day excursion. If you have any doubts about the food that is going to be served. Qantas. Swissair.
Has the meat been marinated in some type of sauce before it was cooked? Is the meat floured before it is grilled or broiled? Is the soy sauce made from wheat or soy? Is the rice steamed in water or some type of broth? Were there croutons in the salad that were simply picked out because you ordered it without? What are the ingredients in the salad dressing? It is important to ask questions. The sample Restaurant Card on page 129 is available at www.com/celiac. wheat. or other flour. You can bring some of your own foods on your travel outside the United States but you may need to have a letter signed by your physician stating it is for medical purposes so that it will not be confiscated... Don’t be embarrassed to ask the server or even ask to speak to the chef. Dining Out Dining out can be very frustrating for someone with celiac disease. casserole dishes.htm. Research your destination and try to get recommendations about gluten-free friendly restaurants and hotels from local support groups or online message boards. It is easy to avoid the obvious rolls. but you must look deeper. People who live in the area or who have traveled there before can be a big help.Gluten-free for a Healthy Life gluten) and wheat starch is used in their baked goods. which means it can contain corn. pasta.. and breaded meats. 128 . Just as with diabetics. It is your health and you are paying for your meal! Many celiac organizations now offer “restaurant cards” that gives the chef or cook a simple explanation of your special dietary needs.glutenfree. people with other food allergies or who are watching their weight must make special choices the person on a gluten-free diet must learn to make special choices that do not contain gluten. Corn flour can be modified food starch on many foreign labels. All those choices on the menu that you cannot order.
Gluten-free for All Occasions
Restaurant Card Use this card as a tool to help explain the gluten-free diet to your server and chef upon arrival at a restaurant in advance of your visit. Guidelines for Preparing a Gluten-Free Restaurant Meal
I have a severe reaction to gluten and thank you for preparing a meal that I can safely eat. I appreciate your effort—plain and simple food is just fine. I cannot digest the gluten in wheat, rye, oats, or barley. Even a crumb or speck of flour made from those grains will make me ill. Please be careful not to make my food in pans that have flour or crumbs on them from other food preparation. Please do not use oil that was previously used for frying breaded foods. I cannot have bread, breadcrumbs, flour, whole wheat flour, semolina, soy sauce, rye breadcrumbs and flour, barley malt, pearl barley, orzo, oats, oat flour or oatmeal, starch (unless it’s from corn, tapioca, or potato), modified food starch, hydrolyzed vegetable or plant protein, cakes, cookies, buns or rolls, and sauces made from canned or powdered stocks. Please do not put croutons on or near my salad or breadcrumbs or toast on my food. Please do not put cookies in or near my dessert. I must also avoid low fat mayonnaise, yogurt, marinated foods, and foods covered in barbecue sauce (unless the ingredients are known). I cannot eat foods covered in most barbecue sauces and gravies. Thank you for your help!
Gluten-free for a Healthy Life
Using a card may help you to feel more comfortable when communicating with the restaurant staff. Make up your own card that you can carry in your purse or wallet for easy access or purchase one at Living Without (www.livingwithout.com/ Diningcards.htm). You can also contact your local celiac organization or national organizations about these cards. Before you dine out carefully choose the restaurant you are going to visit. Choose a restaurant with a large menu selection or restaurants with ethnic foods that are more likely to be gluten-free, such as Mexican, Thai, or Japanese. Avoid buffettype places where you will not be able to easily find out what is in the foods and how they were prepared. Avoid French and Italian restaurants, where it may be difficult to find a dish that is gluten-free. Most restaurants (even fast food ones) will offer some type of meal that is gluten-free. Remember everything you have learned about eating gluten-free and verify any questionable ingredients with the staff. If the waitstaff cannot help, ask to speak to the chef. Make sure you not only ask about specific ingredients but about food preparation procedures in the kitchen. Here are some tips to follow when dining out: The chef and waitstaff may not be as knowledgeable as you about gluten-free diets, so be specific when asking about certain dishes. Explain to the staff that you have a serious food allergy and that their help is greatly appreciated. Be polite and descriptive about your dilemma, not demanding or difficult. Choose restaurants that have foods that are made to order and menu choices that are simple. Call the restaurant and talk to the manager or chef ahead of time to make sure they can accommodate your needs.
Gluten-free for All Occasions
Explain cross contamination and that your meal needs to be prepared using a separate pan and separate, clean utensils. Some restaurants will surprise you and be very helpful. Opt for a baked potato as a side dish instead of rice, which is often cooked in chicken stock or bouillon. Stay away from potato dishes that contain additional ingredients or potatoes that are fried (the same oil may be used for other batterfried foods). Order menu items that are simple such as grilled chicken or broiled fish and ask them to top with fresh lemon, olive oil, or fresh herbs. Make sure it is not floured first. Begin with something basic such as plain meats, poultry, or fish instead of having the chef take away things that may be forbidden. Make sure that your salad does not contain croutons and did not come in contact with them. Bring your own salad dressing so you don’t have to worry about checking the ingredients of the restaurants brands. Ask servers not to place garnishes on your dish in case they are not gluten-free. When ordering hamburgers, make sure they are 100-percent beef and have no fillers and that the hamburgers buns are not toasted on the same grill surfaces where the burgers were cooked. Take a look at the appetizer list. There is nothing wrong with potato skins topped with cheese and bacon bits or shrimp cocktail as a meal. Be careful of potato skins and nacho chips that are fried with gluten containing foods. Ask that your skins be baked instead of fried. If you feel comfortable, bring your own crackers, bread, or nachos. 131
You can visit the Website at www. The list basically includes McDonald’s core items and not promotional. 132 . A few restaurant chains that do serve gluten-free foods include: McDonald´s McDonald’s has a corporate dietitian on staff and she has devised a gluten-free menu sheet for customers. The list is updated on a regular basis so always check back regularly. regional.com or call 1(800) 244–6227 to request a nutrition facts brochure. As always keep cross contamination issues in mind. so don’t be afraid to eat out.Gluten-free for a Healthy Life Avoid Au gratin Bisque Breaded Coated Casserole Creamed Croutons Processed Roux Stuffing Terms to Know When Eating Out Ask about Order Soup Fresh Stew Grilled Dressing Steamed Fried food Broiled Imitation Poached Marinated Roasted Sauce Pan seared Sautéed Soufflé Stir-fry Restaurants to Visit Many restaurants are beginning to acknowledge gluten-free foods and dishes.mcdonalds. Find specific restaurants in your area that you can trust will give you choices and serve you a safe gluten-free meal. or test items.
Three cheese blend. Sour cream. 133 . Hot and mild sauce. hot chocolate. Seasoned rice. You can contact Taco Bell at 1(800) tacobell or visit the Website at www. Canadian bacon. Beef patty (no bun). Ice cream sundaes.com. Cheese sauce. Chef and Garden McSalad Shaker. there are a few items you can safely order: Pintos and cheese. many items served at Taco Bell restaurants are not suitable for gluten-free diets. including nuts. milk. FatFree Herb Vinaigrette. are now fried at each store and are fried in the same fryer in which wheat-containing items are prepared. Sausage. Cheese. Scrambled egg. However. French fries (be sure that the store does not fry anything but fries in the same fryer). Taco Bell has stated that its nacho chips. Thousand Island. Dressings: Caesar.Gluten-free for All Occasions Some of the foods included on the list are: Beverages: coffee. Guacamole. Hash browns. Ranch. Fruit & yogurt parfait (no granola). orange juice.tacobell. Fiesta salsa. Taco Bell Taco Bell has stated that because wheat is a part of so many of its recipes. Jalapeno peppers. soft drinks. Strawberry and Vanilla Triple Thick Shake. Ham. Grilled chicken breast (no bun). Red French Reduced-Calorie. even though they do not contain wheat. Chocolate.
wendys.com Arby´s Arby’s is currently working with its vendors and suppliers to gather information necessary to compose a list of glutenfree products for its customers. You can request additional information from Wendy’s about the menu at: Consumers Relations Department Wendy’s International. Arby’s Horsey Sauce. Fries. 134 . At this time Arby’s does not use separate fryers for gluten and gluten-free items. It plans to have this information available on its Website in the near future. Taco salad. At this time the only products specified by its suppliers to be gluten-free are: Arby’s Roast beef. Inc. OH 43017 (614) 764–6800 www. Grilled chicken salad. Frosty.com.dairyqueen. Dublin..arbys. Potato with chili and cheese. Dairy Queen (DQ) Dairy Queen lists gluten-free foods on its Website at: www.com or calling 1(800) 487–2729. You can learn more by visiting the Website www. The following items are listed as glutenfree: Vanilla and chocolate soft serve.Gluten-free for a Healthy Life Wendy´s The following items are gluten-free: Chili. Arby’s Sauce. Misty Slush.
rotisserie. Jumpin’ Juice Squares. Turkey breast. Boston Market Corporation 14103 Denver West Parkway Golden.and gluten-free: 135 . Creamed spinach. Fruit salad. Green beans. Whole kernel corn. DQ Vanilla Fudge Bar. rotisserie. Chicken. Vegetables. StarKiss Bars. Boston Market Gluten-free menu items: Butternut squash.com Subway Subway provides information on many allergens in its foods including wheat and gluten. Dairy Queen also notes to check all of this information with your local restaurant. DQ Vanilla Orange Bar. New potatoes (garlic and dill). DQ Fudge Bar. Hot cinnamon apples. Mashed potatoes. Cranberry relish.Gluten-free for All Occasions Its supplier of manufactured novelties also states the following are gluten-free: Cherry-Lime and Lemon Freez’r. The corporate number is 1(952) 830–0200. steamed with glaze. DQ Raspberry Vanilla Bar. The following foods are wheat. Plain grilled chicken breast.bostonmarket. CO 80401 1(800) 365–7000 www.
All of Subway’s condiments and fixings are gluten-free. Cold Cut Trio.com or call 1(800) 888–4848. Brisbane Caesar Salad. Drover’s Platter. Outback Rack. Chicken on the Barbie. Subway Melt. Barbecue sauce. All salad dressings are GF. Italian BMT. Jacket Idaho Potato. Roast Beef. roast beef. Add on Mates. plain chicken strips. Outback Steakhouse Outback Steakhouse is very accommodating to gluten-free patrons. House or Caesar Salad. Prime Minister’s Prime Rib. Subway Club. Ham. Seafood and Crab. Subway Club meats. Chicken & Veggie Griller. Turkey Breast & Ham. Alice Springs Chicken. You can check the Website at www. Ribs on the Barbie. Meats: Turkey breast. Chook-N-Caesar Salad. Steak & Veggie Griller. Queensland Salad. Cold Cut Trio meats. Victoria’s Filet. At this time the gluten-free items include: Grilled Shrimp on the Barbie. New York Strip.Gluten-free for a Healthy Life Salads: Veggie Delight. The list is updated regularly. Italian BMT meats. ham. Tuna. Botany Bay Fish O’the Day. including the Caesar. The Melbourne. tuna. 136 . Jackeroo Chops. Rockhampton Rib-Eye.subway. It has a menu online that can be printed out to let you know which menu items are gluten-free. Outback Special. Turkey Breast.
mustard. simply order your sandwich without the bread and build it at the table. Avoid the pasta. Boomerang Cheese Burger. barbecue sauce. Do not send it to the kitchen though.com. The grilled chicken is also gluten-free. call the restaurant ahead of time to ask about their policy. Be sure to request no croutons on salads.outback. ketchup. To contact Outback Steakhouse go to www. Aussie Chips are not GF. mayonnaise. Again. Junior Menu: Junior ribs. baked potato. or sweet potato and avoid the bread. Substitute steamed vegetables (which are not GF because of seasoned mix) with steamed vegetables without seasonings. You can also order ice cream with chocolate sauce or homemade caramel sauce. so substitute vegetables without seasoning. Avoid the bread! Some restaurants will allow you to bring in your own bread. Avoid the seasoned rice. it is not GF. potato. cheeses. Sydney’s Sinful Sundae. and honey mustard sauce are all gluten-free. or sweet potato.Gluten-free for All Occasions Note: Aussie Chips are not GF. Outback’s burgers are made from 100-percent beef and the bacon. If you are unsure. instead choose jacket potato or sweet potato. 137 . Avoid Cinnamon Apples. Spotted Dog Sundae. Avoid the sautéed ’Shrooms.
com www.com. LLC www. not every restaurant.chipotle. so check with the companies frequently to make sure menu changes have not been made.celiactravel.Gluten-free for a Healthy Life Chipotle Mexican Restaurant Everything is gluten-free except the tortillas for burritos.html Check with your local celiac organization. Always ask the servers and/or cooks specific questions to make sure you are ordering gluten-free foods. do your research and investigate what it has to offer.com. The information provided in this chapter can be updated at any time.whatnowheat. Many of them have comprised lists of restaurants in your area that serve glutenfree meals. the soft flour tacos.com/index. Websites and companies that are great resources for travel and restaurant information include: Good Health Publishing. This is not an all-inclusive list of restaurants that provide gluten-free foods and/or meals. As always. will follow the same procedures.html What? No Wheat? Enterprises www. This is just a sample to prove that that you can enjoy dining out even on a gluten-free diet. 138 . and the Hot Red Tomatillo Salsa.com/index. If you are interested in visiting a particular restaurant. To contact Chipotle go to www.goodhealthpublishing. even chains. (602) 485–8751 CeliacTravel.
Before I went to the doctor. Invest in a soft-sided thermal bag with a shoulder strap and a few of the ice bags you freeze (instead of blocks. NY It’s a good idea to find out which medications you may need. For instance. 139 . If you go to the doctor unprepared. that are gluten-free. I found out that the antibiotic Levaquin was gluten-free. in advance. anxiety attacks. or insomnia? Make a list of gluten-free prescription medications to give to your doctor to keep in your chart and keep a copy at home. I am prone to sinus infections.%[p[%asdfghjkl. It’s another day or two until you get your Rx.Q4 T d Tips From the Y E Experts Themselves! A 8 Helpful Hints for Living Every Day With a Gluten-free Diet The following are tips from people who have celiac disease and live with a gluten-free diet every day. These people are experts in their own right!! Regina Celano from Ronkonkoma. too. you may find yourself diagnosed and then having to do your research.s#asdfghjkl. which add weight). Are you prone to ear infections.
Invest in a good GF cookbook. Never be without some homemade gluten-free muffins.” Remember: Every time you call a manufacturer. and Gluten-Free Pantry Mixes for sandwich bread. Bags of peanuts. You will likely be annoyed enough while trying to find safe food and will find the will to do so. and brownies from Gluten-Free Pantry (www.Kinnikinnick. 1996). The most important staples for the kitchen are Kinnik-Kwik Bread Mix from www.com. and ask if any gluten is added to their product.Chebe. Asking whether something is “gluten-free” is not enough. something may have a small amount of gluten and still be considered “gluten-free. 2002) and Jax Peters Lowell’s Against The Grain (Henry Holt. Etc.Gluten-free for a Healthy Life Run. Don’t worry. Chebe Bread Mix from www. There are people to help and it will get easier! Kit Kellison from Chesapeake. such as Roben Ryberg’s Gluten-Free Kitchen (Prima. have gluten-free snacks handy in the cabinets and fridge. many health-food and grocery stores carry them now. the more likely a company will be to address 140 . Always. String cheese and rice crackers.gluten-free. it takes up someone’s time and costs someone money. Carrot and celery sticks in ziplocs. and I mean always. to your local support group. if enough time is wasted fielding consumer’s phone calls about the allergens in products. brownies. This is important because.com. muffins. or other quick desserts. don’t walk. All of these staples have various uses and you can never have enough on hand so stock up.com). State that you have celiac disease and that you get severe damage from eating food with gluten in it. VA Take your cell phone to the grocery store to call manufacturers about the contents of their foods.
heavy. A good.com/celiac/). were their GIs embarrassed! Get a good set of knives. Send e-mails or snail mail if they don’t print their phone numbers on their labels. a wonderful gourmet cook who contributes daily. It has the most up-to-date list of member-verified safe foods.Tips From the Experts Themselves! this issue on labels! However. I often cook from scratch three times a day. Boy. which automatically ships my breads. and members who are doctors who have the disease or have children who have the disease. Join the DelphiForum Online Support Group (forums. Two weeks after I brought information to my endocrinologist. so I have gotten nearly as fast as a sous chef when prepping for meals. delphiforums. It is much easier to clean one knife than it is to clean all the parts of your food processor.ca). donuts. she told me about positive sera results for celiac disease on two of her patients. and muffins every two weeks so my kids don’t have to go without. Download medical studies to give to all healthcare providers with whom you may come in contact. they pay the consequences by having to wait for the next shipment. be polite and concise during your inquiries. It offers the ability to communicate to hundreds of other people with celiac disease about a range of topics and has been found indispensable by many grateful people who have celiac disease. This also helps my children learn self-discipline. cookies. chef knife is easier to control than a little paring knife when cutting the many veggies and fruits prepared in a celiac kitchen. 141 . and learn how to use them. sharp. if they aren’t careful to eat reasonable portions of goodies.kinnikinnick. Everyone from dentists who spot dental enamel defects to doctors of other specialties can be instrumental in getting someone diagnosed. Place a standing order at Kinnikinnick (www.
KS Be a self-advocate. Better yet. or segregate. cook an extra portion to freeze for those times when you need a “quick” dinner. Potato flour or starch is the best thickener for soups. books. you will have good days and bad days. wooden cutting boards. all pre-GF Teflon. I no longer have unexplained bouts of nausea and diarrhea! Always keep corn flour. wooden spoons. potato flour. and the non-celiacs can enjoy their pizzas and hamburgers while out of the house. Internet. Jessica Duvall from Williamsburg. A supply of crushed GF cornflakes and GF breadcrumbs in the freezer will make life much easier should you need them. Just remember that God only gives us what we can handle. Use paper towels to clean up in the kitchen so gluten isn’t spread to other dishes. keep a GF kitchen. I had to resort to this when I realized my teenagers were spreading crumbs throughout the house whenever I was not there to monitor their activities. etc. it will allow the meat to become cooked before the coating burns to a hard black shell. toasters. All of these things are absorbent and can contaminate the things a person with celiac disease eats or eats with. or potato starch on hand. I use corn flour for breading because. Stay strong. When you cook a meal. and gravies. sauces. other people with celiac disease.Gluten-free for a Healthy Life Get rid of. Seek it and you will be empowered. Everyone will eat more healthy. friends. (This works well for me because I am a college student). and iron skillets.). 142 . Not surprisingly. Don’t sit by and rely on others to provide you with the information you need. unlike other GF flours. Build a network of support (family. dishcloths.
cake. but the others will make you sick. Check with the host of a children’s birthday party to find out what he or she is planning to serve. Send a similar GF item for your child.” Come up with a catchy way to refer to your child’s GF foods. Don’t convey a ton of responsibility. Help teach young children with celiac disease to make good food choices very early by labeling pantry and refrigerator items that are GF with a fun sticker. 143 . If you can’t stay to help serve and supervise. but suggest that they come and get you right away if they see your child reaching for the cookies. Volunteer to provide the ice cream and make it a GF brand. Keep a GF grill and a separate toaster for GF bread. fresh fruit/raisins. A child with celiac disease will feel less isolated if his or her snacks are acceptable to non-GF playmates. and cheese sticks. and include items that can be shared.” Enlist the aid of older children (playmates. and so forth) to help supervise at family gatherings or parties. Ask that the host set aside a serving in a separate container so as to eliminate the risk of contamination from serving spoons/scoops contacting cake. Always send a snack bag with a GF child for a play date. and so on. such as microwave popping corn. Include their phone numbers and dates of contact for each product.Tips From the Experts Themselves! Marcy Thorner from New Market. make special arrangements ahead of time with the host or plan to show up at serving time. Tell the child. cousins. call it “Special Allison Food” and use the acronym “SAF. MD Keep a notebook or computer file of manufacturer contacts. “You can help yourself to the things with the Spiderman sticker. It’s a good idea to schedule rechecks periodically on products that you use frequently. If the child’s first name is Allison. for example.
” Most people understand that food allergies can have dire consequences. which is like a food allergy. Orville Redenbacher Natural Popcorn for the microwave is another handy snack. I like Bette Hagman’s flour mix. Tell him or her when you are coming and discuss menu items that may be suitable. and the less plain rice flour used. If at all possible. have celiac disease. LA I like to keep lots of fresh fruit on hand. Enlist the aid of GF children in determining whether certain foods are acceptable. “My daughter (or I).. Engage children in being proactive. Mention “celiac disease” by name. but don’t count on that to communicate your needs. Look for recipes that use very little flour. call ahead when you are planning to dine out. Let a manager or chef know that you will be needing some special assistance.. don’t hesitate to ask for the manager or chef. washed and ready to eat in sealable bags. Miki Ruffino from Destrehan. in making good decisions. and that should be adequate to engage them in helping to safeguard your child’s health or your health. 144 . Keep it simple when ordering at restaurants. My impression is that the more flours used in a blend. If not. I would always select a torte recipe (many use no flour or only a few tablespoons) over a regular cake recipe (that calls for a couple of cups). I often add a few tablespoons of bean flour and/or cornstarch to the mix (replacing an equal amount).. just in case the server might be knowledgeable. Start early to make it a lifelong habit. and in acquiring knowledge about what is healthy for them. and be patient when they struggle with difficult words. the better. Start them reading labels very young.Gluten-free for a Healthy Life Don’t use wooden spoons or cutting boards.
But time heals that initial shock and then we settle into the everyday routine. Lila Brendel from Bismarck. don’t eat it. Keep baking potatoes on hand to either warm and add favorite toppings or slice and dry. and cups. including cutlery. After 21 days it becomes a habit. It is like any other major change I made. jelly. I put a sticker on them so I don’t have to reread the ingredients. You know what’s best. I always have a container of GF powder cream soup mix and GF Bisquick mix on hand in the freezer. I never go anywhere without packing either my small or large cooler (depending on the length of the trip) with nonperishable foods and drinks. I order pasta. 145 . after I read labels of common foods and find them gluten-free. I use tomato juice in place of tomato soup in casseroles and thicken with minute tapioca or Knox gelatin. serviettes. so be it. Also. I also do this if I make a gluten-free casserole with pasta and freeze it. ON Canada If you aren’t 100-percent sure. the butter. snacks.Tips From the Experts Themselves! When I first found out I had celiac disease it was absolutely all I could think about. Don’t let other people’s negative attitudes get to you. peanut butter). Pat Bridges from Welland. and flour in large quantities (to save on shipping) and freeze them. If they can’t deal with it. ND I put a red sticker on my gluten-free items after I purchase them so my family knows they are gluten-free (for example.
If the outside of your food cooks (or burns) and the inside is wet.Gluten-free for a Healthy Life Anonymous Contributer Read labels. I have kept frozen GF cupcakes in the nurse’s freezer. Think of what you can eat. Always be polite. grateful. Know the key words. Always ask questions in restaurants and everyone’s home— even your own parents’ home. kept a box of GF candy choices in the classroom. sometimes we bring our own along or eat before we go. or even sent something special when I knew there would be a treat in the classroom. Rice cooks at low temperatures. Connie Rieper from Fayetteville. AR Just because it’s meat doesn’t mean it is gluten-free (referring to additives. after 50 years. 146 . and then read labels again. Often. reread labels. then the cooking temperature is too high! Jason Estes from Fayetteville. if I explain our circumstances. not what you cannot eat. MO At children’s schools. and gracious. Wendy Percival from Kansas City. the hosts are happy to provide a snack my kids can eat. At birthday parties I usually ask if I can send along a plate of GF brownies or something so that my kids can share with the other guests as well. AR Don’t be afraid to experiment. If there will be pizza. preservatives. Know what to look for on your label. Many companies change ingredients frequently. Rice flour does cook best at lower oven temps (250–300 degrees). and flavorings).
NY Don’t feel sorry for yourself! Remember: You can eat everything except foods that contain gluten. or card to eat at the cafeteria. We are finally leaving the Dark Ages of prescribed foods. instead of purchasing a food token. This way the money is only used for food. Best of all. so delivery isn’t an issue either. and mainly pain. Use that account to order gluten-free foods throughout the year. Rolf Meyersohn from New York City. we can eat pickles. and we don’t have to fear blue cheese or gorgonzola. The cash can be used for drinks.Tips From the Experts Themselves! Kristine Green from Woodlawn. money. Just be creative to save time. do chores. I store all flours and starches in the refrigerator or freezer to help them last longer and to save cabinet space. It never hurts to ask. You can offer to clean. Some areas have local support groups where you might find people nearby who could allow you to come by and heat up something or store gluten free foods for you. TN I keep my most-used recipes and ingredient lists for mixes on my refrigerator for quick reference. We can drink Scotch. instead of all at once. If orders are made every so many days. fruits. or do computer work for a group for payment. There are post offices on most campuses for the students. book. For college students. I convert really short simple recipes to gluten-free and always look for already gluten-free recipes in my other cookbooks. and no worries of cross contamination. Set it up so that only certain amounts of money can come out as orders and as cash per day. then storage won’t be an issue. or snacks on campus. we can begin 147 . take that money and put it into an account at a bank nearby.
com. instead of counter phobic threats and dire warnings. When you are in a restaurant. for example.html might have more stuff than you need. They cost $3.stjohns. made in Italy by Bi-Aglut.glutensolutions. you do need special recipes. it’s true. I suggest reading Dr. I bake bread based on recipes from Bette Hagman’s The Gluten-Free Gourmet Bakes Bread as well as the more recent collection by Karen Robertson. I learned about the greatest place in the world for macaroons: www. it is probably easier to tell the waiter and chef that you have an allergy. NH Find a doctor and nutritionist who specialize in celiac disease. 148 . and you should certainly subscribe to Gluten Free Living (PO Box 105. Barbara Westmoreland from Hampstead. Kasarda’s contributions on www. but they are very hard to find.edu/archives/ celiac. Hastings.com.com. take crackers. The ones I have settled on are called Fette Tostate. When you leave the house in the morning. Besides.Gluten-free for a Healthy Life to rely on real scientists and real research. Use the Internet. I prefer WASA Gluten-free crackers.95 a box and can be ordered from various Websites. at some level.stjulienmacaroons. for baked goods.celiac. The listserv maelstrom.) But of course. Cooking Gluten-Free. NY 10706. but it deals with necessities—as well as luxuries. rather trying to explain the problems of celiac disease. including www.) For most dishes you really don’t need a special GF cookbook and can rely on the great basic cookbooks (including Christopher Kimball’s The Cook’s Bible. The concept of allergy and the dire consequences of trespassing its restrictions are widely understood. Recently.
Start with www. Go through and mark everything as good.Tips From the Experts Themselves! Get on the Internet. John’s Celiac Listserv (a bimonthly publication) and read every day. There is so much to learn. Give forbidden foods to celiac-free friends. Stock up on gluten-free products. Subscribe to celiac newsletters.celiac. the sooner you’ll learn to live well with celiac disease and take the diet in stride. 149 . Fill the flour canister with an allpurpose GF mix. using the lists as guides. Go to the support group section and get the number of the group nearest you. It’s so much easier knowing that if it’s there. bad. Call ASAP and get yourself a local mentor. Find and purchase treats just for you.com and read about the illness. I created a folder in my Yahoo mail system. Find treats to have when others are indulging in glutinous foods. When starting out. Call companies and ask about the gluten status of the unknown products. and yellow stickers from Staples. Separate the red from the green. Subscribe to the St. go strictly gluten-free. revise the home kitchen. especially things you always have in the kitchen. Also when I found that all Just Born candies are GF. red. The sooner you get the required amount of education. I have shrimp cocktail and nuts as favorites. such as ketchup and mayonnaise. Attend any and all workshops and conferences on the subject of celiac disease and gluten-free diets. it’s edible for all. Find allowable candies. or unknown. Chips are good munchies. and I send the messages to the appropriate folder if I want to keep it for reference. I used green. If possible. My spirits soared when I found Russell Stover’s chocolates on a GF list.
Then give yourself a big hug and wait for the next opportunity to expand your soul. “Gluten-free? Where is it? We want it. Celiac disease is the most underdiagnosed chronic condition in America. Be their lifeline until they are properly empowered. It’s not a today treat. Then watch them fly and rejoice when they pass on those feelings to someone else in need. Van Nuland from Kenosha. Make sure you take good care of the recipe. go shopping together. There are so many people out there who would become healthy again. if properly diagnosed. rye.Gluten-free for a Healthy Life Order some cookbooks and start experimenting. Buy groceries in bulk (for example purchase 10 boxes of GF yogurt sticks at a time. your celebration of the successful one overrides the disappointment in the other. because when you have one for the garbage and one for you. There are many of us.” Share it. Take the next person who tearfully tells you she/ he or theirs have just been diagnosed with celiac disease and give them a hug and a loaf of GF bread. Help us get this disease out of the closet and into the public eye. It’s a forever food. And remember: Every success you have is one more thing that you can safely eat for the rest of your life. glutenfree. Hold their hand and share your knowledge and positive attitude with them. and it goes to the garbage. Always plan to make two things on any given day. Take them out to lunch. barley. Talk about it and say the words: celiac. Give back. and it would be worth your while to accommodate us. If you only have one. please. 150 . It feels so good! Teresa A. WI Buy a second freezer for your garage or basement. freeze them). you’re bound to end up in tears. no wheat. or oat products. At the stores and restaurants.
with a variety of vegetables. Bavaria. PA Upon diagnosis. Before you schedule an appointment with a registered dietitian. RD LD.Tips From the Experts Themselves! Bake two to three batches at a time. Bag or wrap individual serving sizes and freeze for later use. Many Southeast Asian dishes (Thai. Vietnamese. For this reason. Cleveland. Malaysian) are GF by nature or are easily made into GF meals. herbs and spices. OH The gluten status of ingredients changes. it is important to stay current through reliable literature and organizations or by periodically visiting an experienced registered dietitian. Indonesian. I have counseled numerous patients who have unnecessarily eliminated certain ingredients for many years. thereby making their diet even more restrictive than is necessary. Don’t hesitate to keep searching until you find the professional that best meets your post-diagnosis needs. Lyons. MetroHealth Medical Center. easy to make. Pingkan Lucas from Munich. 151 . and very healthy. This has made my life and my diet more than bearable. The food is delicious. Trisha B. Christine A. please be certain he or she is specialized in glutn intolerance and gluten-free diets. it is essential to work with an adult or pediatric gastroenterologist and dietitian familiar with the basics of the GF diet and up-to-date on the latest developments concerning celiac disease. Germany My saving grace was looking toward the east. Krahling from Easton.
author of Eating GlutenFree with Emily Search for a celiac disease support group. and a support group in your community. related Websites. gelatin desserts. OH. You may just find lifelong friends in the process! Barbara Emch from Hubbard. These surplus foods can include rice cakes. Kruszka from Newbury. It is best to call the caterer: Many times he or she can make you a GF version of what the other guests are having. Remember to be positive. I have successfully done this for almost all my favorite recipes. and pretzels. Storebought glazed donuts and jelly donuts are something I don’t think I’ll ever reproduce. Bonnie J. People who feel sorry for themselves are tiresome and they are not helping themselves at all. gluten-free crackers. keep a surplus of foods on hand for last minute travel and emergencies such as power outages. if there is one. Call in the early afternoon before the chef gets busy.Gluten-free for a Healthy Life Try to select professionals who can provide you with basic guidelines for a GF diet and refer you to the national celiac organizations. and other special occasions. 152 . As you learn the basics of the GF diet. reunions. Remember that many of your favorite recipes can be made GF and they are just as good and maybe better. cereals. OH I would say the hardest thing to deal with has been going to weddings.
Tips From the Experts Themselves!
MaryBeth Doyle from Kirtland Hills, OH Never feel deprived. Eat to live, don’t live to eat. It will soon become second nature to prepare meals. Always travel with some GF food, it is not as readily available as other foods. The airlines never seem to understand this diet. Have your own toaster, bread machine, and tub of margarine. Clean utensils if making gluten-free sandwiches and regular sandwiches (that is, mayo, mustard, etc.) at the same time. Margaret Sheldon from Boston, MA My son has had to struggle with being gluten-free and a very serious athlete. The toughest part has probably been road trips. When the team travels, we research where they’ll eat, so we know our son will be able to eat as well. We send boxes ahead to hotels, he packs a George Foreman grill, and we pay for a room with a microwave. Kirsten Klinghammer from Rescue, CA I can remember coming out of surgery and later being given my first meal with not one single thing on the tray that I could eat—this was after giving them a really detailed list of what was okay and what wasn’t! Now, if I need to be checked into the hospital, I just bring my own food and vitamins and have my family bring me more food as needed. I would make sure the doctor okays everything, too. Dawn Croft, RD LD from Washington, DC Be cautious of the items made by different manufacturers. Each manufacturer includes its own additives. People with food allergies or sensitivities must be really cautious of this.
Gluten-free for a Healthy Life
Helpful Tips from Glutenfreeda.com (Yvonne Gifford and Jessica Hale) There are many wonderful recipes that are naturally glutenfree. This eliminates the need to modify recipes and spend time and money searching for hard to find GF products. Consider taking advantage of polenta, quinoa, wild rice, and many other delicious naturally GF products. Always keep a well-stocked pantry. Make your own chicken stock by using leftover, unused chicken parts and freeze the stock in one-cup portions for convenience. It not only is better for you, but it tastes better as well. To improve your GF baked goods, try adding an extra egg to your recipe and substituting vegetable or canola oil for butter. In addition, when converting your favorite baked goods recipes, choose recipes that have two cups of flour or less.
s#asdfghjkl;%[p[%asdfghjkl;Q4 T d Y Resource Guide E A
The resource information listed in this chapter is believed to be reliable and correct at the time and printing of this book. The author assumes no liability for any errors or recent changes in contact information. Some companies produce both glutenfree and gluten-containing foods. Though most manufactures take extra precautions to prevent cross contamination, not all of them guarantee that their products are 100-percent glutenfree. You should question each manufacturer you purchase foods from about its individual guarantee. The following lists are far from being all-inclusive; however, these resources will help get you started and will open the door to discovering more resources:
Celiac.com: www.celiac.com Celiacs, Inc.: www.e-celiacs.org Clan Thompson Celiac Page: www.clanthompson.com/day2day/day2day.htm FinerHealth & Nutrition: www.finerhealth.com Glutenfreeda.com, Inc.: www.glutenfreeda.com 155
Gluten-free for a Healthy Life
Gluten-free.org: Website collection (mostly gluten-free): www.gluten-free.org Gluten Free Drugs: www.glutenfreedrugs.com Mayo Clinic: www.mayoclinic.com The North American Society for Pediatric Gastroenterology, Hepatology and Nutrition (NASPGHAN): www.naspghan.org PlanetCeliac.com: www.planetceliac.com/groceries.html University of Maryland Center for Celiac Research: www.celiaccenter.org U.S. Department of Health and Human Services/National Institutes of Health: www.nih.gov USDA Nutrient Database for Standard Reference: www.nal.usda.gov/fnic
(by author) Carol Fenster, Ph.D. Savory Palate, Inc. 8174 South Holly, #404 Centennial (formerly Littleton), CO 80122–4004 (800) 741–5418 Fax: (303) 741–0339 E-mail: firstname.lastname@example.org. www.savorypalate.com Gluten-Free 101: Easy, Basic Dishes without Wheat (2003) Gluten-Free Celebrations: Memorable Meals without Wheat (2003) Wheat-Free Recipes & Menus: Delicious Dining without Wheat or Gluten (2002) Special Diet Solutions: Healthy Cooking without Wheat, Gluten, Dairy, Eggs, Yeast, or Refined Sugar (2001)
Food Allergy Field Guide: A Lifestyle Manual for Families (2000), Teresa Willingham Gluten-Free Friends: An Activity Book for Kids (2003), Nancy Patin Falini, MA, RD, LDN Bette Hagman Henry Holt & Company 115 West 18th St. New York, NY 10011 The Gluten-Free Gourmet Bakes Bread The Gluten-Free Gourmet Living Well Without Wheat, Revised Edition More From the Gluten-Free Gourmet Delicious Dining Without Wheat The Gluten-Free Gourmet Cooks Fast and Healthy The Gluten-Free Gourmet Cooks Dessert Karen Robertson Celiac Publishing P.O. Box 99603 Seattle, WA 98199 (206) 282–4822 Cooking Gluten Free! A Food Lovers Collection of Chef and Family Recipes Without Gluten or Wheat Roben Ryberg Rockling, CA: Prima Publishing, 2000 The Gluten-Free Kitchen: Over 135 Delicious Recipes for People with Gluten Intolerance or Wheat Allergy Sheri L. Sanderson Woodbine House Publisher, 2002 Incredible Edible Gluten-Free Food for Kids
Gluten-free for a Healthy Life
Connie Sarros 3270 Camden Rue Cuyahoga Falls, OH 44223 (330) 929–1651 E-mail: email@example.com Wheat Free Gluten Free Cookbook for Kids and Busy Adults: www.homestead.com/gfkids/gf.html Wheat-free Gluten-free Dessert Cookbook: www.glutenfree.homestead.com/homepage.html Wheat-free Gluten-free Reduced Calorie Cookbook: www.wfgf.homestead.com/gf.html Wheat-free Gluten-free Recipes for Special Diets Anne Sheasby (Editor) Southwater Publishing, 2002 Gluten-Free Cooking (Eating for Health Handbooks)
Glutenfreeda Online Cooking Magazine 4809 South Kip Lane Spokane, WA 99224 (509) 448–9095/ (360) 378–3675 Fax (360) 378–3673 www.glutenfreeda.com The Natural Gourmet 48 W. 21st St., 2nd floor New York, NY 10010 (212) 645–5170 Fax: (212) 989–1493 E-mail: firstname.lastname@example.org www.naturalgourmetschool.com
xlibris.com/EatingGlutenFreewithEmily. 1996) 159 . Healthy. RD Gluten-Free Diet: A Comprehensive Resource Guide.glutenfreediet. LLC Gluten/Wheat Free guide to Eating Out www.Resource Guide What? No Wheat? Enterprises 4757 E. Sc. B.html (888) 795–4274 Jax Peters Lowell Against the Grain: The Slightly Eccentric Guide to Living Well Without Gluten or Wheat (Henry Holt.com Books Shelley Case. Revised Edition. Worry-Free (Hay House. Suite 107B # 91 Phoenix. 2002) www. AZ 85032–8510 (602) 485–8751 Fax: (602) 485–4411 E-mail: whatnowheat@whatnowheat. Greenway Rd..com Danna Korn Wheat-Free. Gluten-Free Children (Woodbine House.goodhealthpublishing.com www. 2002) Kids with Celiac Disease: A Family Guide to Raising Happy.whatnowheat. 2001) Bonnie J. Kruszka Eating Gluten-Free with Emily A story for Children with Celiac Disease (Xlibris Publishing. (Case Nutrition Consulting.ca Good Health Publishing. 2003) www..
acg.org 160 . Suite 204 Mississauga.ca/index.gi. Inc.org Celiac Sprue Association/USA.celiac. Chicago. Box 31700 Omaha.eatright.org American Dietetic Association 216 W.org www.org Canadian Celiac Association 5170 Dixie Road. NE 68131–0700 (402) 558–0600 E-mail: celiacs@csaceliacs. Arlington. Suite 1 Studio City. (CSA/USA) P.Gluten-free for a Healthy Life Associations/Groups American College of Gastroenterology 4900 B South 31st St.O.html Celiac Disease Foundation (CDF) 13251 Ventura Boulevard. IL 60606–6995 (312) 899–0040 (800) 877–1600 www. VA 22206 (703) 820–7400 Fax: (703) 931–4520 www.ca www. Jackson Blvd.celiac. ON L4W 1E3 CANADA (905) 507–6208 Fax: (905) 507–4673 Toll Free: (800) 363–7296 E-mail: email@example.com www. CA 91604–1838 (818) 990–2354 Fax: (818) 990–2379 E-mail: firstname.lastname@example.org.
Ext. NY 13501 (315) 724–6907. Gluten Intolerance Group.glutenfreediet. WA 98166–0353 (206) 246–6652 Fax: (206) 246–6531 E-mail: info@gluten. Sc.O. RD CDN United Cerebral Palsy Center 1020 Mary Street Utica. Manual of Clinical Dietetics. B.. American Dietetic Association and Dietitians of Canada Medical Advisory Board: Celiac Disease Foundation. www.celiacsprue. RD Case Nutrition Consulting.gluten. Box 61193 Palo Alto.org Shelley Case. 2285 E-mail: Info@ucp-utica.org www. Canadian Celiac Association Dietitian Advisory Board: Gluten-Free Living magazine 161 .ca Gluten Free Diet: A Comprehensive Resource Guide Co-Author: Celiac Section. Suite A Seattle. SW. CA 94306–1193 (650) 251–9865 E-mail: email@example.com Gluten Intolerance Group (GIG) of North America 15110 Tenth Ave.net www.net Dietitians Specializing in Gluten-free Diets Jean Borgia.Resource Guide Celiac Sprue Research Foundation P.
MS. CDE Live Nutrition 26 Wampum Drive. LD. she offers one-on-one shopping tours to individuals with celiac disease. LDN Beth Israel Deaconess Medical Center Nutrition Services.com Founder/owner of Delete the Wheat: Nutritional Counseling for the Gluten-Free Diet& General Health. Box 1709 Brewster.com Karen Francis. Rabb B06 333 Bookline Ave. Certified Dietitian-Nutritionist Right Choices Nutrition. Sandra Fishman.rightchoices-nutrition.Gluten-free for a Healthy Life Maggie Davis.livenutrition. FADA. PA 19610 (610) 374–1944 E-mail: eatwelbwel@aol. RD. RD. MS RD 625 Spring Street Wyomissing. Boston. CDE Leslie Cordella-Simon. MS RD. as well as store-. MA 02631 (508) 896–9080 Fax: (508) 896–3399 www. CD-N Registered Dietitian. and community-based lectures on celiac disease and gluten-free lifestyles. hospital-.net www.O. LD.com “Helping People Make The Right Choices About Food & Nutrition” 162 . LLC Monroe.com Melinda Dennis. P. MA 02215 (617) 667–2565 E-mail: Deletethewheat@aol. MEd. CT 06468 (203) 452–7036 E-mail: kdfrancis@earthlink. RD.
RD. RD Consultant Dietitian available for telephone and distance consultations (970) 963–3695 163 . CNS 935 Northern Boulevard Great Neck. RD Harrisburg. RD. LD MetroHealth Medical Center Cleveland. RD.Resource Guide Cynthia Kupper. VA (434) 924–8167 E-mail: crp3a@virginia. MS Nutrition Support Specialist Digestive Health Center of Excellence University of Virginia Health System Charlottesville.net Trisha B.org Nancy Mazarin. Lyons.edu Jan Patenaude. New York 11021 (516) 466–9087 Jennifer McCahan. RD. OH (216) 778–7835 (appointments) E-mail: Tlyons@metrohealth. PA 17111 (717) 903–0155 E-mail: JenMcCahan@aol. CD Executive Director Gluten Intolerance Group (GIG) (206) 246–6652 Fax: (206) 246–6531 www. MS.gluten.com Carol Rees Parrish.
FL 33404 (888) Now–LEAP (toll free) (888) 669–5327 Elaine Weyant. MS RD LD Registered Dietitian Memorial Hermann Hospital Southeast Houston. RD c/o LEAP program (Lifestyle.com 164 . RD Clinical Nutritionist Digestive Health Center of Excellence University of Virginia Health System Charlottesville. Texas (281) 929–6222 Fax: (281) 929–4118 Andrea Yoder.html Sub-Group of American Dietetic Association Dietitians specializing in gastrointestinal disorders E-mail: DIGIDRDs@aol. Eating and Performance) Signet Diagnostic Corporation 3444 Fiscal Court.eatright.edu American Dietetic Association Find a Dietitian www.org/find. VA (434) 982–2565 E-mail: ajy4b@virginia. Suite #8–9 Riviera Beach.Gluten-free for a Healthy Life Jan Patenaude.
gfcfdiet.celiackids.com/celiac Maelstrom…An Internet Resource Contributed by St.Resource Guide Support Groups Raising Our Celiac Kids (R.com Delphiforums Celiac Disease Online Support Group forums.com Find a support group in your area: www.C.com 165 .enabling.celiac.com Message Boards/List Servs Celiac.com’s Guide to a Scott-Free Life Without Gluten (Newsletter): E-mail: info@celiac.O.stjohns.celiac.com Message Board www.delphiforums.com www.edu maelstrom.stjohns.com www.K) National Celiac Disease Support Group Danna Korn 3527 Fortuna Ranch Road Encinitas.org/ia/celiac/#support GFCF (Gluten Free Casein Free Diet) Diet Support Group www. John’s Celiac/Coeliac Wheat/Gluten-Free List celiac@maelstrom. CA 92024 (858) 395–5421 E-mail: firstname.lastname@example.org Newsletters/Publications Celiac.edu/archives/celiac.
glutenfreeda. Box 105 Hastings-on-Hudson.Gluten-free for a Healthy Life Gluten-Free Living A quarterly magazine for people with Gluten Sensitivity.glutenfreeliving.glutenfreeda. Ann Whelan.livingwithout.O.com Sully’s Living Without.com/GFinns.com Travel Glutenfreeda OnlineCooking Magazine 4809 South Kip Lane Spokane.com Glutenfreeda Online Cooking Magazine 4809 South Kip Lane Spokane.com www. Box 2126 Northbrook.O.1-888-inn-seek. Inc.com 1-888-Inn-Seek www. WA 99224 (509) 448–9095/ (360) 378–3675 Fax: (360) 378–3673 www. P.htm 166 . WA 99224 (509) 448–9095/ (360) 378–3675 Fax: (360) 378–3673 www. founder and editor/publisher of Gluten-Free Living P.com www. IL 60065 (847) 480–8810 E-mail: Subscriptions@LivingWithout. NY 10706 (914) 969–2018 E-mail: gfliving@aol.
com Fax: (503) 653–1339 ’Cause You’re Special! Gourmet Gluten-Free Foods P.com 167 .causeyourespecial..com Amy’s Kitchen P.O.bobsredmill. (866) 669–4328 [Toll Free] (715) 339–6959 Fax: (603) 754–0245 E-mail: Info@causeyourespecial.amyskitchen.O. 169th St.com Bob’s Red Mill 5209 SE International Way Milwaukie.Resource Guide Gluten-free Food Companies/Distributors Alpineaire Foods DG Management P. CA 90247 (310) 366–7612 Fax: (310) 366–6938 E-mail: email@example.com www. Box 316 Phillips.com Fax: (916) 624–1604 Fax: (707) 570–0306 Authentic Foods 1850 W.aa-foods. Box 7868 Santa Rosa.net www. OR 97222 (800) 349–2173 www. CA 95407 (707) 578–7270 E-mail: amy@amyskitchen. WI 54555 (866) NO–WHEAT.authenticfoods.O. Suite B Gardena.com www. CA 95677 (800) 322–6325 E-mail: info@aa-foods. Box 1799 Rocklin.com www.
com www.Gluten-free for a Healthy Life Chebe Bread Chebe Bread Products P.O. VT 05855 (800) 217–9510 E-mail: firstname.lastname@example.org ener-g.com www. 701 Tecumseh Road Clinton.com Ener-G Foods.com Fax: (973) 895–3742 Fax: (206) 764–3398 168 .O.com Eden Foods. Inc. Box 84487 Seattle. WA 98124–5787 (206) 767–6660 (800) 331–5222 E-mail: heidi@ener-g. Inc.edenfoods.dietspec. 5960 First Avenue South P. Box 991 Newport.com www.com Dietary Specialties 10 Leslie Court Whippany. NJ 07981 (888) 640–2800 E-mail: info@dietspec. Michigan 49236 (888) 441–EDEN (3666) E-mail: info@edenfoods.
Kaplan 1601 N.com 169 . PA 19053 (888) Gluten–0 Fax: (215) 355–7991 E-mail: email@example.com www. IL 60707 (773) 889–5070 Fax: (773) 889–5090 E-mail: ckaplan@enjoylifefoods. LLC Cindy R.glutenevolution.com www.com www.) (646) 281–6247 or (319) 354–3886 Fax: (319) 358–9671 E-mail: info@glutenevolution. Natchez Chicago.com www.com Fax: (909) 279–1784 Fax: (212) 685–7297 Gluten Evolution (Gluten Evolution is a personal chef service completely dedicated to cooking for individuals and families who must maintain a wheat.com Foods by George 3 King Street Mahwah.freedavitamins. NY 10017 (800) 777–3737 E-mail: FreedaVits@aol. Box 52 Trevose.O.enjoylifefoods.and gluten-free diet.com The Gluten Free Cookie Jar P. NJ 07430 (201) 612–9700 Freeda Vitamins 36 East 41st Street New York.Resource Guide Enjoy Life Foods.
com www. P.glutenfreemixes. Inc. IL 60089 (847) 419–9610 Fax: (847) 419–9615 E-mail: firstname.lastname@example.org The Gluten-Free Mall (415) 664–4456 E-mail: info@glutenfreemall.Com 16004 SW Tualatin-Sherwood Road.com www.com www. OR 97140 (888) 225–3432 Toll free Fax: (503) 925–8190 E-mail: CustomerService@GlutenFreeMixes.Gluten-free for a Healthy Life Gluten-Free Delights. Inc.com The Gluten Free Market.com The Gluten-Free Pantry P. 174 McHenry Rd Buffalo Grove.glutenfree.glutenfreedelights. Box 840 Glastonbury.glutenfreemall.O. #123 Sherwood. CT 06033 Inquiries & Customer Service: (860) 633–3826 Orders Only: (800) 291–8386 Fax: (860) 633–6853 E-mail: email@example.com www. IA 50613 (888) 403–1806 E-mail: diana@glutenfreedelights. Cedar Falls.glutenfreemarket.O.com www.com GlutenFreeMixes.com 170 . Box 284 316 State St.
Gluten-Free Trading Co., LLC 604A W. Lincoln Avenue Milwaukee, WI 53215 (888) 993–9933 E-mail: firstname.lastname@example.org www.gluten-free.net Gluten Solutions, Inc. 3810 Riviera Drive, Suite 1 San Diego, CA 92109 (888) 845–8836 E-mail: email@example.com www.glutensolutions.com Glutino (800) 363–DIET (3438) E-mail: firstname.lastname@example.org www.glutino.com
Fax: (414) 385–9915
Kingsmill Foods (416) 755–1124 E-mail: email@example.com www.kingsmillfoods.com Kinnikinnick Foods 10940-120 Street Edmonton, Alberta T5H 3P7 CANADA (780) 424–2900 Fax: (780) 421–0456 Toll Free Line: (877) 503–4466 E-mail: firstname.lastname@example.org www.kinnikinnick.ca
Gluten-free for a Healthy Life
Miss Roben’s 91 Western Maryland Parkway, Suite 7 Hagerstown, MD 21740 (800) 891–0083 Fax: (301) 665–9584 E-mail: email@example.com www.missroben.com Nutrition, Herbs & Diet 750 South 25th Street Easton, PA 18042 (610) 252–7707 www.glutenfree4life.com Road’s End Organics, Inc. 120 Pleasant Street, E-1 Morrisville, VT 05661 Toll Free: (877) 247–3373 E-mail: firstname.lastname@example.org www.roadsendorganics.com
Fax: (802) 888–2646
Twin Valley Mills, LLC RR 1 Box 45 Ruskin, NE 68974 (402) 279–3965 E-mail: email@example.com www.twinvalleymills.com
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Frequently Asked Questions and Answers
There are plenty of questions that will come up as you or a family member deals with starting a gluten-free diet. This chapter will touch on some of those questions and provide those much-needed answers. Q. What is celiac disease? Celiac disease is a autoimmune disorder of the small intestines that can surface at any age. People with celiac disease must avoid all foods that contain gluten, which is found in wheat, rye, barley, and its derivatives. For people with celiac disease, consuming gluten causes an autoimmune reaction that triggers the destruction of the villi within the inner lining of the small intestines. Their bodies produce antibodies that attack the small intestines, causing damage and illness. Q. Is celiac disease genetic? Yes, genetic factors are involved with celiac disease. It is still unclear whether a dominant or a recessive gene passes on the disease. Research shows that close relatives of a person with celiac disease have about a five- to 15-percent chance of developing the disease. 173
Oats are questionable. rye. and barley. The same research also indicated that celiac disease is twice as common as Crohn’s disease. Is there a cure for celiac disease? No. What is gluten? Gluten is the part of flour that provides dough with its structure.” The names of the prolamins are gliadins in wheat. rye. provides leavening and holds products together. and their derivatives. Q. The part of the storage proteins that actually causes the destruction of the intestinal villi in people with celiac disease and dermatitis herpetiformis is termed “prolamins. You may require additional medical therapy for other health issues caused by celiac disease such as vitamin/mineral supplements. How is celiac disease treated? Completely eliminating gluten from the diet is the only known treatment for celiac disease. The term gluten-free is used as a broad term in reference to the diet for celiac disease to describe a food or diet that is void of prolamins from wheat. 174 . they continue to research all possibilities. and cystic fibrosis combined. Q. However. Gluten is a general term used for the storage proteins or prolamins in wheat. ulcerative colitis. There is currently no cure or drugs to treat celiac disease. Q. secalins in rye. According to a new study by the University of Maryland Center for Celiac Research. barley. Fortunately. Following a gluten-free diet means avoiding any food products that contain wheat. people with celiac disease can lead a perfectly normal and healthy life by following a strict gluten-free diet. How common is celiac disease? New studies indicate that celiac diseases is much more common than it was once thought to be. A gluten-free diet is essential for life. so check with your doctor and dietitian. and hordeins in barley.Gluten-free for a Healthy Life Q. nearly one out of every 150 Americans suffers from celiac disease. rye. and barley.
Can I eat any amount of gluten? No. chronic fatigue. celiac disease can be life-threatening. Common symptoms include diarrhea. Q. Q. They may have an undamaged part of their small intestines that is able to absorb enough nutrients to prevent experiencing some of these symptoms. However. Once on a gluten-free diet. An intestinal biopsy of the small intestines (before beginning a gluten-free diet) is performed to make the final diagnosis. Do all people with celiac disease experience symptoms? No. abdominal pain. Q.Don´t Be Afraid to Ask! Q. lack of concentration. Q. anemia. weakness. Any amount of gluten in the diet can begin to cause damage to the small intestines. Some people with celiac disease may not show symptoms. Children may also experience failure to thrive or grow. a person with celiac disease must follow a strict gluten-free diet. even though they may not experience symptoms they are still at risk for the complications of celiac disease. and bloating. muscle cramping. and behavioral changes. malnutrition. bloating. and fatigue. and other gastrointestinal ailments. diarrhea. even if it does not present symptoms. depression. gas. irritability. They may also experience arthritis. weight loss. What are the symptoms of celiac disease? Symptoms of celiac disease vary between individuals. People with celiac disease are more likely to be afflicted with health problems that are related to malabsorption (the inability 175 . What are the complications associated with celiac disease? If left untreated. People with celiac disease may also be affected by other health problems as a result of the body’s inability to absorb nutrients such as osteoporosis. reproductive difficulties. How is celiac disease diagnosed? A blood test is used to screen people for the presence of specific antibodies. joint pain.
liver. Crohn’s disease. People who do not adhere strictly to a gluten-free diet stand a greater risk of developing certain types of cancer (lymphoma and adencarcinoma) in the intestines. scalp. systemic lupus erythematosus. If your physician suspects celiac disease you should be referred to a gastroenterologist (a specialist in the areas of the stomach and intestines) who has experience with celiac disease. Q. intestinal infections. central and peripheral nervous system disease. internal hemorrhaging. chronic active hepatitis. osteopenia. and depression. Sjogren’s syndrome. The average length of time from the start of symptoms and a confirmed diagnosis in the United States is 11 years. Graves’ disease. kidney disease. Q. DH is also a genetic 176 . Some of these include Type 1 diabetes (insulindependent diabetes mellitus). Is celiac disease ever misdiagnosed as another illness or disease? Celiac disease can be very difficult to diagnose because its symptoms mirror those of other gastrointestinal disorders. and what does it have to do with gluten? Dermatitis herpetiformis (DH) is a chronic and severe disease of the skin that presents itself with itchy skin blisters on the elbows. knees. liver disease. diverticulosis. Down syndrome. scleroderma. dermatitis herpetiformis. What is dermatitis herpetiformis. and rheumatoid arthritis. Are there other diseases related to celiac disease? There appears to be a higher incidence of certain disorders that are related to the immune system among people who have celiac disease. and back. tooth enamel defects. pancreatic disease. ulcerative colitis. organ disorders (gallbladder. and gynecological disorders. Q. Addison’s disease. or spleen).Gluten-free for a Healthy Life to absorb nutrients into the body) including osteoporosis. buttocks. chronic fatigue syndrome. such as irritable bowel syndrome (IBS).
though both are separate diseases. DH is also treated with a gluten-free diet as well as medications to control the skin rash. about five percent of people with celiac disease will develop DH. Q. Most people with DH do not have obvious gastrointestinal symptoms. Is there a connection between celiac disease and diabetes? Yes. Therefore they also have the potential for all of the nutritional problems of a person with celiac disease. There has been no connection found between celiac disease and the more common form of Type 2 diabetes. Lactose intolerance is a condition that stems from a lack of the enzyme (lactase) that is needed to break down the milk sugar lactose. There is a strong correlation between celiac disease and Type 1 diabetes. and headache. diarrhea.5 percent where in people with celiac disease it is approximately five to 10 percent. Q. For people with celiac disease. What is a gastroenterologist? A gastroenterologist is a physician who specializes the diagnosis and treatment of diseases and conditions of the digestive 177 . Lactose intolerance is usually only temporary until the condition is under control and the small intestines heals. Both celiac disease and DH are permanent and symptoms and damage will occur if gluten is consumed. nausea. In fact.Don´t Be Afraid to Ask! autoimmune disease and is linked to celiac disease. and how is it related to celiac disease? Lactose is a natural sugar found in milk and milk products. The prevalence of Type 1 diabetes in the general population is about 0. abdominal cramping. What is lactose intolerance. lactose intolerance is more prevalent because the damage to the gastrointestinal tract can reduce the level of lactase in the body. Q. but almost all have some type of damage to the small intestines. gas. either before being diagnosed or within the first year on the diet. Symptoms of lactose intolerance may include some or all of the following: bloating.
There is so much to learn. The best way to get started is with a diet where the foods have no ingredients and are naturally gluten-free such as fresh meats. But with practice it gets easier and easier until it becomes almost automatic. and legumes. It basically becomes a way of life. IBS. eggs. accidents and mistakes happen. dietitians. most dairy products. fruits. and cancer. But keep in mind to never let yourself become too complacent. This allows you to make sure that everything you are eating is gluten-free while you are learning everything you need to learn. Crohn’s disease. cookbooks. ulcerative colitis. colon polyps. diarrhea. This diet sounds complicated. potatoes. Also check on medications. What is the easiest way to get started? Learning everything about a gluten-free diet can be overwhelming. rice.Gluten-free for a Healthy Life and intestinal system such as stomach pain. As you begin to feel better and as you become more confident in your level of understanding of gluten-free foods and ingredients. These include books. liver disease. celiac disease.” Always enlist the help of a dietitian that specializes in celiac disease to help get you started. They may further specialize in treating people in certain age groups such as pediatrics. Even though it may become easier. when you start to take things for granted. start adding your favorite prepared foods and buying substitutes for foods that contain gluten. Take small steps so you won’t feel overwhelmed and pay special attention to each item you add to your “safe list. What resources are available to help me cope with this disease? There are countless resources available for the newly diagnosed person with celiac disease. Gastroenterologists can be certified by the Board of Internal Medicine. and look out for. Cook your own foods and drink water and 100-percent juice. remember. Q. support groups (both local and national). 178 . vegetables. Q. which is recognized by the American Board of Medical Specialties.
This reinforces the need to visit your specialist on a regular basis for follow-ups. Double-check your cosmetics such as lipstick and chapstick. Therefore this test can be used to look for reactions to gluten. Be extra careful in restaurants for situations such as a plain chicken breast being floured before being grilled or a burger being grilled on the same surface as the buns are warmed. Food manufacturers often change their ingredients without announcing it. I have been on a gluten-free diet and have not yet improved/I was feeling well but now my symptoms are back. It is up to the person with celiac disease to research absolutely everything he or she eats. The antibody blood tests can be used to check for reactions to gluten ingested. which means a product you may have always used and trusted can suddenly contain gluten. It is important not to become complacent or laid-back about the diet. camps. indeed. The IgA antibodies tend to decrease quickly when a gluten-free diet is maintained.) Q. You should also consider the possibility of other food intolerances. Q. Watch for cross contamination in your home or anywhere that you may eat.Don´t Be Afraid to Ask! Websites. cooking classes and chat rooms. GF food companies. I am feeling better (or I never experienced obvious symptoms). If you feel you are still eating a 100-percent gluten-free diet and are still having symptoms. Also check on stamps and/ or envelopes that you may be licking. free of gluten. How do I know if I am actually gluten-free? Antibody blood tests can be used in following up on people with celiac disease to confirm that the diet is. 179 . You must always be on your toes and be current with information on the foods you are eating. Am I doing something wrong? The gluten-free diet is not an easy one. message boards. check with your specialist. Be aware of both prescription and over-the-counter medication that you are taking. (See Chapter 9 for a listing of some of these resources.
Wheatfree products may have no wheat. tequila. and lager most definitely should be avoided because they contain malt (usually from barely) as an ingredient. Beer. ale. sake. The full cost of any special items needed for a gluten-free diet can be deducted. I have always suffered with diarrhea. sherry. if any. speak with your specialist. Q. Are there tax deductions for the purchases of special gluten-free foods? Tax deductions for gluten-free foods can be used as medical expenses on your taxes. now I am constipated. Some to question include wine coolers and alcoholic cider products. and vermouth are usually safe. scotch whiskey. which are both gluten-containing ingredients. Can I drink alcoholic beverages? Some are safe and some are not. Eat plenty of fresh fruits and vegetables as well as legumes. Why? Constipation can be due to a lack of fiber in the diet. You can deduct the difference between the cost of the gluten-containing food and the extra cost. and distilled liquors such as gin. sparkling wine. Q. Wheat-free is not the same thing as gluten-free. but they could still contain rye or barley. grappa. Drink plenty of water and exercise on a regular basis. If you are still having problems with constipation. of the gluten-free food. Q. vodka. Always drink alcoholic beverages responsibly. Wine. and use brown rice flour in baked goods when possible. Is wheat-free the same thing as gluten-free? No. Cook with whole grains whenever possible. because the distillation process removes gluten.Gluten-free for a Healthy Life Q. champagne. such as guar or 180 . regardless of their source. Most people with celiac disease will not have problems with certain distilled alcohols or vinegars. If you are unsure about any alcoholic product check the ingredient list. cognac. light rum (check spiced and dark rums). use brown rice versus white rice.
Buckwheat (or kasha) is not wheat even though it has the word wheat in its name. but check that it does not contain any wheat. oats can still become 181 . some experts still have doubts about the safety of oats. not a cereal grain. avenin. phosphorus and iron. Their concern is that even if the oat prolamin. speak to a certified public accountant. Do not send your doctor’s letter or proof of purchases with your tax forms. You will also need to save all proof of purchases such as receipts. potassium. However. and comes from a plant that is closely related to rhubarb. It is classified as a fruit. roasted (dark). You can also buy it as noodles (soba). Q. is not harmful. or canceled checks for any purchases you are deducting. Q. Is buckwheat gluten-free? Pure buckwheat is gluten-free. You can buy buckwheat raw (light). Buckwheat is high in fiber and a good source of protein as well as Bvitamins.Don´t Be Afraid to Ask! xanthan gum. The total amount of your deductions for gluten-free foods and materials should be added to your other medical expenses. It is important to purchase pure buckwheat because some buckwheat mixes. flours. which would only have to be submitted in the event the IRS audits you. You can deduct the cost of the trips you make to gluten-free specialty stores. registered receipts. or boxed and ground as a cereal. Make sure you have a letter from your doctor indicating that you have celiac disease and must strictly follow a gluten-free diet for life in case you are ever audited. You can also deduct the full cost of postage or other delivery expenses on gluten-free purchases that you make. If you have any questions regarding medical tax deductions. You should save those documents. It can be purchased in most health food stores. and pastas are made up of a mixture of buckwheat and wheat flour. Can I eat oats? Recently research has found that some people with celiac disease can safely eat moderate amounts of uncontaminated oats without it doing any harm.
Sometimes a person with the best intentions of following the diet can be taking a medication or some other intake that is contaminated with gluten and not realize it. Can products. It is up to you. In rare cases. the extent of the contamination of commercial oat products is not known. Q. your dietitian. whole-grain. the average slice of 182 . the person on a gluten-free diet should have repeat blood tests after three to six months. As a point of reference. Q. consume only uncontaminated oat products and limit your consumption to 1/2 cup of dry. This can continue the disease process. rolled oats (or the equivalent) per day. In order for a gastrointestinal reaction to occur. If you do consume oats. direct contact with gluten is required. How important is it for a confirmed celiac to have repeat biopsies or blood tests when on a gluten-free diet? It is very important to visit your physician on a regular basis and have blood tests. and how much does it take to cause damage to a celiac? The average person’s diet contains about 10 to 40 grams of gluten per day. affect people with celiac disease? Very few people with celiac disease are likely to have any type of reaction to a topical contact with a gluten-containing product. Medical professionals agree that once there is a positive diagnosis of celiac disease. These types of tests can provide a strong indicator of whether you are strictly following a gluten-free diet and whether the gluten-free diet being followed is effective.Gluten-free for a Healthy Life contaminated with wheat before reaching the consumer because the same equipment may be used for both wheat and oats. For now. Q. and your physician whether to include oats in your diet. How much gluten is in the normal person´s diet. topical gluten breathed into the upper airways can cause allergic rhetinitis type symptoms. A repeat biopsy is not necessary at this time. which contain gluten but only touch the skin.
Does the gluten survive in fryer oil? If so. does it penetrate into food that would otherwise be gluten-free? Yes.8 grams of gluten. Catholics can be given permission to use a low-gluten host made from Codex wheat starch.Don´t Be Afraid to Ask! whole-wheat bread contains about 4. According to the Catholic Church. Q. The problem is that these hosts are not 100-percent gluten-free. Talk to officials at your church to learn your options. 183 . The Catholic Church in general recommends that worshippers with celiac disease in the United States only receive communion in the form of consecrated wine.0374 milligrams of gluten. Q. Gluten can survive in fryer oil and can contaminate gluten-free foods that are cooked in the same oil as glutencontaining foods. Do I really need to get another toaster? That depends on how careful you and other members of your family are. However. You can designate a slot for just your bread and ask everyone to thoroughly clean the toaster after using it. but the Catholic Church is more strict. such as rice-based wafers. which contain approximately 0. These are the only products currently produced that meet all of the Catholic Church’s requirements. How much wheat can be in a communion wafer? Most communion wafers are made from wheat. and the amount in a serving of pasta is about 6.4 grams. but if you can’t rely on this to happen every time then you are safer spending the money to get yourself a small toaster. the bread used in the Eucharist must be made exclusively from wheat. Alternatives can be used in protestant churches. Basically any amount of gluten can cause damage in a person with celiac disease. Q. Whether you will be allowed to use a rice-based or low-gluten product will depend on your local church.
The study found a much lower risk of celiac diseases in infants who were still being breastfed than in infants who were no longer breastfeeding at the time when gluten-containing foods were introduced into their diet. the risk of celiac disease was reduced by almost 40 percent in children age 2 or younger if they were still being breastfed when gluten was introduced into the diet. 184 . It would allow people to conduct on-the-spot testing of fresh. The chances increased even more for infants who were continued on breastfeeding after gluten was introduced. or industrially processed foods. Does breastfeeding have any effect on the onset of celiac disease in infants? According to a study reported in the American Journal of Clinical Nutrition. Q. cooked. Q. The goal of their project is to develop a disposable system that would analyze gluten in food samples. Can a woman with celiac disease who is on a gluten-free diet expect to have a normal pregnancy and delivery? Yes. Their project is currently ongoing. The risk for celiac disease appeared to increase when glutencontaining foods were introduced in large amounts into an infant’s daily diet. there are no additional health problems or risk factors. and she takes care of herself. If the nutritional status of the woman is good. the risk factors should be no greater than that of a woman without celiac disease. Is there any way for the average consumer to test foods for gluten besides just looking at ingredient lists? Presently there is not. More research still needs to be done.Gluten-free for a Healthy Life Q. but scientists in Europe are currently developing a biosensor for the detection of gluten in food. continuing to breastfeed infants while beginning to introduce them to certain foods may reduce their risk of developing celiac disease. According to the report on this study.
80. 71 beverages. 183 B baking gluten-free. 180 Alpineaire Foods. 40-41 Authentic Foods. 27 Against the Grain. 135 bread machine. 160 American Dietetic Association.%[p[%asdfghjkl. 176 adencarcinoma. 27. 73-76 185 . 164 American Journal of Clinical Nutrition. 140 alcohol. 182 Bob’s Red Mill. 39 carcinoma. 176 ADHD. 184 Amy’s Kitchen. 87. 73 Bette Hagman’s Gluten-Free Gourmet Blend. choosing a. 45 breakfast ideas. 51 antibodies. 31. 96. 28 Best Gluten-Free Recipes. 21-22. 167 Borgia. 182 blood test. the. 27 Case Shelley. 181 C Canadian Celiac Association.s#asdfghjkl. 134 Archives of Internal Medicine. 76-77 breads. 167 American College of Gastroenterology. 160. Jean.Q4 T d Y Index E A A Addison’s disease. 167 autism. 160 caramel coloring. 95-97 breastfeeding. 97 Bette Hagman’s Four Flour Blend. 183 buckwheat. 27. 167 anemia. 21-22 Arby’s. 161 Boston Market. 161 Catholic Church. 17 artificial flavorings. 158. tips for. 84 breakfast recipes. 49 biopsy.
misdiagnosis of. symptoms of in children. living with. 61-62 children. 22-24. 175-176 celiac disease. complications of. 155 central nervous system diseases. 174 celiac disease. 73-76 Cordella-Simon. 31-32 celiac disease. 20-22. symptoms of. 51-64 children with celiac disease. 176 cereals. 180 Cook’s Bible. 51-64 celiac disease. 15-32 celiac disease. 160 celiac disease in children. treatment of. 155. 26 celiac disease. 17-18 celiac disease. 48-49 constipation. 165 Celiacs. symptoms of celiac disease in. 155 colitis. 20. 177 celiac disease. diagnosis of celiac disease in. 52 children. 53 celiac disease. tips for.com. 155 Center for Celiac Research. 175 celiac disease. diseases/disorders linked to. 63-64 children. 27. 17 186 . 167 Celiac Camp.com’s Guide to a ScottFree Life without Gluten. meal ideas for. 53 children. 175 celiac disease. definition of. 82. 17. 17. 78-80 cystic fibrosis. cure for. 147. 20 communion wafer. 176 cross contamination. 173 celiac disease. 140. 176 chronic fatigue syndrome. 165 Celiac. Inc. 168 child’s gluten-free diet. 183 condiments. 18-20. diagnosis of. 26. resources for. 173 celiac disease. 16. 51-52 celiac disease. 138 chronic active hepatitis. 45 Chebe Bread. triggers of. The. 53-54 children and celiac disease. 160 Celiac Sprue Research Foundation. 18 Celiac Sprue Association. 27. complications associated with.. challenges of a. 175-176 celiac disease. 61 Celiac Disease Foundation. genetics and. prevalence of. symptoms of.Gluten-free for a Healthy Life ’Cause You’re Special. 18-20 Chipotle Mexican Restaurant. 175 celiac disease. children and. 148 cooking gluten-free. 83. 162 Crohn’s disease. 174 celiac disease. 148 Cooking Gluten-Free. 176 celiac disease. diabetes and. 27. treatment of. 20. 155. 161 Celiac. Leslie. treatment of a child with. 176 Clan Thompson Celiac Page.
177 dietary fiber. 169 Francis. 156 fiber. 13. 169 Gluten Free Diet. 64. 73-76 gluten-free cook. 72 flours. 168 dining out. 39 diabetes and celiac disease. Sandra. 148 Gluten Intolerance Group of North America.. gluten-free. 162 DelphiForum Online Support Group. 40-41 flour combinations. 96.. 24 food label. post-partum. Allan. 27. 20 dermatitis herpetiformis (DH). 162 Freeda Vitamins. 97-108 diverticulosis. 27 Finer Health & Nutrition. 71-73 flour substitutes. 162 depression. 20. 156 Gluten Free Living. 47 FDA. 46 Fishman. 38-41 Fenster. 170 E Eating Gluten-Free With Emily. gluten-free. 162 flavorings. non-food. 98. Inc. 169 Food Guide Pyramid. 44 Dairy Queen. eating gluten-free while. 168 Enjoy Life Foods. 87 Gluten Free Drugs. 174 Gluten Free Cookie Jar. 162 decay. tooth enamel. 122 Eden Foods. 141 Delphiforums. 38-44 Foods by George. 176 double-dipping. 25 Dietary Specialties. 161 gluten intolerance. 20.Index D dairy products. 165 gliadins. 25 187 . 165 Dennis. 33. 14. 176 Delete the Wheat. 52. inspecting the. Inc. 168 Ener-G Foods. 85-86 dinner recipes.. 173 GFCG (Gluten Free Casein Free Diet). Karen.. 47 G Gardyne. 128-138 dinner ideas. 78 Down’s syndrome. Inc. LLC. 176-177 desserts. 17-18 genetics and celiac disease. tips for the. 97 gastroenterologist. 73-76 Gluten-Free Delights. Maggie. 16 gluten products. 26. 134-135 Davis. 177-178 gastrointestinal symptoms. 169 F fat. the. 67-73 Fluten Evolution. 80. 16. Carole. tips for the. 50 Gluten Solutions. 155 fish. 171 gluten. 48-49 dextrin. 169 fruits. Inc. 33-34 gluten-free baker. Melinda. 176 depression.
108 hordeins. Christopher. stocking your glutenfree. Danna. 158 grain proteins. 155 GlutenFreeMixes. challenges of a child’s. 140 kitchen. LLC. Bette. 38-44 lactase. Bonnie J. 170 gluten-senstive enteropathy. the. the. 66-67 Gluten-Free Kitchen.org. 20.. getting started. 67-73 gluten-free foods. 171 Good Health Publishing. 33-50 gluten-free flour substitutions. 24-26 gluten-free diets. 158 Kupper. 27. 157 Hillson. LLC. 20. 177 lactose intolerance. the. 176 H Hagman. 27. nutritional. 171 Kinnik-Kwik. 156 Glutenfreeda. 13 Graves’ disease. 65-80 Gluten-Free Living. the. 13. 170 gluten-free recipes. 95-124 Gluten-Free Trading Co. symptoms of. 180-181 Gluten-Free Gourmet Bakes Bread. 72 gluten-free flours. Dr. 177 lactose intolerance.. Cynthia. 20. 170 Gluten-Free Market. 148. 73 188 .com. preparing everyday. 64. 26. 27. 176 Kimball. 33. 18-20 inspecting the food label. 34-37 gluten-free diet. 20. 64. 81-94 Gluten-free Pantry Stuff.Gluten-free for a Healthy Life gluten-free diet. 170 gluten-free meals. 163 L label. 34. 15 Glutino. 148 Kingsmill Foods. 122. Beth.. 176 K Kasarda. 108 Gluten-free Pantry. 148 kidney disease. 38-44 intestinal infection. 177 legumes. 114. 20. 73. tax deductions and. 177 lactose. inspecting the food. 140 gluten-free kitchen. symptoms of celiac disease in. 171 Gluten-free. 158.com. 166 Gluten-Free Mall. 39-40 I infants. 53-54 gluten-free diet. 65-67 Korn. 171 Kinnikinnick Foods. 176 Living Well Without Wheat. 46 liver disease. 140. 39-40 hydrolyzed vegetable protein. 174 hydrolyzed plant protein. 166 Glutenfreeda. 176 gynecological disorders. 148 gluten-free kitchen essentials. 158 Kruszka. 176 irritable bowel syndrome. The. 23.
20 puberty. 172 modified food starch. eating gluten-free at. 139 products. Trisha B. 52 N National Institute of Diabetes and Digestive and Kidney Diseases. (Raising Our Celiac Kids). 37. 165 manufacturers. Lynn. Jax Peters. gluten-free. 26. 156 planning. Hepatology and Nutrition. 128-129 restaurants. 81-83 post-partum depression. 176 osteoporosis. non-food gluten. 158 lunch ideas. 46 pre-school children. 163 parties. 88-94 meals. 13. 165 Rainwater. 95-124 resources for children. 176 Lyons. 181-182 organ disorders. 136-137 M Maelstrom. 54-55 prescriptions. 84-85 lunch recipes. 26. 163-164 peripheral nervous system diseases. 163 McDonald’s. communicating with your. 29 medications. 63-64. 81-83 Miss Roben’s. eating gluten-free at. 46 medical records. 33. 40 multiple sclerosis. 128-138 189 . 81-94 meat. Nancy. 163 McCahan. 29-31 PlanetCeliac. 61-62 meal ideas. 140. menu.K. 14-141 Mayo Clinic. 15-16. 156 Nutrition.com. the. 132-133 meal ideas for children.. 156 natural flavorings. 176 physician.Index Lowell. 15 North American Society for Pediatric Gastroenterology. 176 Outback Steakhouse. 26. 40-41 Natural Gourmet. 23 National Institutes of Health. 33-34. 172 nuts. 27 P pancreatic disease. 63-64 Restaurant Card. Jan.O. 26. 176 Parrish.C. Carol Rees. 50 non-tropical sprue. 156 Mazarin. 50 prolamins. 163 O oats. 82 recipes. 46 R R. 13. gluten-free. 20 poultry. 158 non-food gluten products. 139 menu planning. what to ask. Herbs & Diet. 46 Patenaude. 174 psychiatric complications. 97-108 lymphoma. 176 osteopenia. 125-126 pasta. Jennifer.
27. 156 University of Maryland School of Medicine. 87 snacks.S. 133 tax deductions. 27 snack ideas. 100. 164 What? No Wheat Enterprises. 149 Subway. 177 S Sanderson. 176 rice. 134 Weyant. 48-49 symptoms of lactose intolerance. 101 T Taco Bell.. Karen.. 33. 17 USDA Nutrient Database for Standard Reference. 158 sjorens syndrome. Andrea. 156 V vegetables. 102-103. 176 traveling. 140. 58-59 The Newly-Diagnosed Celiac and DH’er. 109. 17-18 systemic lupus erythematosus. 176 University of Maryland Center for Celiac Disease. 26. 158 Wheat-free. 166 sweets. 26 W Wendy’s. Connie. 98 school 55-58 scleroderma. 87. 100. 17 University of Maryland Center for Celiac Research. 101. 82 Road’s End Organics. 176 Type 2 diabetes. 47 St. 177 symptoms. Department of Health and Human Services. 157 Ryberg. 155 thyroid disease. Inc. Anne. 17. 27 tooth enamel decay. 176 secalins. 176 U U. Sheri L. Inc. 116. 46 Sheasby. 157 Sarros. 148. 172 Type 1 diabetes. John’s Celiac Listserv. 157 Thompson. 172 Robertson. Roben. 174 seeds. 180-181 teenagers. 164 190 ... 49. eating gluten-free while. 27. 126-128 Twin Valley Mills. 52. 99. Gluten-free Cookbook for Kids and Busy Adults. 17. 82 Y Yoder. 135-136 Sully’s Living Without. gastrointestinal. LLC. 156 ulcerative colitis. 140 soups. 46 Rinehart. Clan.. 47 vitamin K deficiency.Gluten-free for a Healthy Life rheumatoid arthritis. 158 Savory Palate. Janet Y. 27. Inc. 99. Elaine.
Inc. as well as her past experience as a National Corporate Dietitian for three national weight loss companies. Tessmer. RD. in which she specializes in weight-loss services.s#asdfghjkl.com. she has written numerous articles for various health/nutrition Websites and magazines such as Bally Total Fitness magazine. Ohio. and Healthology. Kimberly has acted as a foodservice director and clinical dietitian for a large nursing and rehabilitation facility. medical nutrition therapy. Well and Healthy Women magazine. authoring.Q4 T d Y About the Author E A Kimberly A. Her educational achievements include a Bachelor of Science in Technology (Dietetics) from Bowling State University in Bowling Green. prove her knowledge and reliability. She is the author of The Everything Nutrition Book. In addition. Kimberly currently owns and operates a consulting business called Nutrition Focus. Kimberly’s current clients and endeavors. and consulting. where she was challenged with the task of dealing with many types of nutritional problems. She has also acted as a 191 . FitnessHeaven.%[p[%asdfghjkl. LD Consulting Dietitian Kimberly has been a registered dietitian since 1992 and is also an Ohio-licensed dietitian.
She was recently included in the 2003–2004 Edition of the National Register’s Who’s Who in Executives & Professionals. www. or her e-mail.Nutrifocus.net. She is a member of the American Dietetic Association and the ADA Practice Group. She can be reached through her Website. Nutrition Entrepreneurs.Gluten-free for a Healthy Life foodservice manager and as a dietetic technician at numerous hospitals. 192 . Kim@Nutrifocus.net.
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