Starters Guide To Gluten Free

What is Gluten? Gluten is a sticky protein found in wheat, rye and barley. It is also in most oats not because of the oat itself but because of the way it is processed, often on the same equipment as gluten products. Gluten gives elasticity to dough, helping it rise and keep its shape and gives the final product a chewy texture. Gluten may also be found in some cosmetics, hair products, and other dermatological preparations. FYI gluten has NO nutritional benefits, so by removing gluten from your diet, you will not be missing out on something important. Celiac Disease Vs Gluten Intollerance Both Celiac disease and gluten intolerance create inflammationthroughout the body, with 200-300 possible effects across all organ systems including your brain, heart, joints, digestive tractand more. It can be the single cause behind many different diseases. Different organs can be affected by gluten sensitivity and it can affect more than one area, complicatingdiagnosis. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorption, because essential nutrients are not absorbed. Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes. Undiagnosed for long periods of time, gluten intolerance have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.

A More In-Depth Look at What it does to your body If you have a sensitivity or Celiacs. You have smallhair-like projections on the intestinal wallwhich are called villi. Their function is to absorb the nutrients and vitamins as food passes through the intestines and help break itdown. Gluten attacks the villi, wearing them down so that they can no longerfunctionas they should (no longer absorbs nutrients and vitamins) which leaves you malnourish

Take The Quiz Gluten Sensitivity Self Test: Check the symptoms you are experiencing Gut Symptoms: Craving baked goods (cake, cookies, brownies) Craving high sugar foods Frequent intestinal bloating or gas especially after eating IBS irritable bowel syndrome Acid reflux GERD (aka heartburn) Indigestion Constipation Diarrhea Frequent nausea and or vomiting Difficulty gaining weight (children under the growth curve) Iron deficiency anemia Head &Nervous System Symptoms: Frequent headaches Sinus congestion Migraine Headaches Poor memory Vertigo Difficulty recalling words Brain fog Poor concentration Been diagnosed with ADD or ADHD Suffer with frequent vertigo (dizziness) Depression Anxiety Neuropathy Irrational irritability Mood swings Restless leg syndrome Diagnosed with Chronic Fatigue Syndrome Diagnosed with Multiple Sclerosis or Parkinsons Muscle and Joint Symptoms Frequent joint pains with or without activity Chronic muscle aches Migrating joint pain (without injury) Frequent muscle spasms (especially in the legs) Diagnosed with Fibromyalgia Diagnosed with autoimmune arthritis (RA, lupus, psoriatic arthritis, reactive arthritis) Hormonal Symptoms: Fatigue Inability to lose weight Difficulty falling asleep or staying asleep Infertility History of miscarriage or spontaneous abortion Menstrual problems PMS Thyroid disease Diagnosis of hyperprolactinemia Diagnosis of Diabetes (type I or type II) Hypoglycemia PCOS (polycystic ovary disease) Endometriosis Immune Problems: Chronic urinary tract infections Chronic respiratory infections Asthma Vaginal, oral, or nail bed yeast infections Skin Problems: Fever blisters or mouth ulcers Skin rash Eczema Psoriasis Vitiligo Other Internal Diseases/Problems: Gall bladder problems Elevated liver enzymes Non alcoholic fatty liver Autoimmune hepatitis Lymphoma Platelet disorders

Results If you checked 4 or more items, you are most likely gluten sensitive. Experts recommend getting tested for celiacs or a gluten sensitivity immediately. If you are diagnosed with either they will tell you to stop eating gluten, that will be your cure as there is no cure other than a diet change.

What Can/Cant I Eat?

Allowed foods
Carbonated Beverages Ices and sherbets Coffee, tea Most dairy products Coco with no wheat flour Puffed Corn or rice Corn Cereal Rice Crackers Custard Rice/Cream of Rice Cookies made with allowed flours Rice pudding Eggs Tapioca pudding Fruits and vegetables Meats, fish and poultry (not breaded, batter-coated or marinated) Gelatin Beans, seeds, nuts in their natural, unprocessed form Breads made from rice, soybean, pure buckwheat or potato flours Foods made with gluten-free flours, such as potato, rice, soy, nut and tapioca flour Its important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet: Amaranth Hominy (corn) Tapioca Arrowroot Millet Teff Buckwheat Quinoa Corn and cornmeal Rice Flax Sorghum Gluten-free flours (rice, soy, corn, potato, bean) Soy

Always avoid
Avoid all food and drinks containing: Barley (malt, malt flavoring and malt vinegar are usually made from barley) Rye Triticale (a cross between wheat and rye) Wheat Avoid unless labeled gluten-free In general, avoid the following foods unless theyre labeled as gluten-free or made with corn, rice, soy or other gluten-free grain: Baked goods cookies, cakes, cupcakes, donuts, muffins, pastries, pie crusts, brownies, and everything else made with wheat flour Beer French fries (watch for seasonings) Processed luncheon meats Bread, breadcrumbs, biscuits Gravies, Sauces and Roux Salad dressings Communion wafers Imitation meat or seafood Sauces, including soy sauce Cereals Licorice Self-basting poultry Cookies and crackers Marinades (like Teriyaki) Seasoned rice mixes Cornbread Matzo Soups and soup bases Crackers, Croutons Pastas Vegetables in sauce Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. For this reason, doctors and dietitians generally recommend avoiding oats unless they are specifically labeled gluten-free.

Common Processed Foods Containing Wheat, Barley or Rye: Bouillon cubes Matzo Sweeteners Seasoned Rice Mixes Candy Soy Sauces and Marinades Cold cuts, hot dogs, sausages, salami Seasoned tortilla/potato chips French fries Self-basting turkey Gravies and sauces Soups and soup bases Imitation fish and imitation bacon Trail mixes Malted Products Cereals (including rice and soy varieties) Panko (Japanese bread crumbs) Cereals (including rice & Soy varieties) Energy bars and supplements Meat and dairy substitutes Flavored beverages Miscellaneous Ingredients on Food Labels: Wheat starch Natural and artificial Flavorings Seasonings Hydrolyzed vegetable protine (HVP) Emulsifiers Textured vegetable protines (TVP) Stabilizers Hydrolyzed plant protein (HPP) Starch Cerial Extracts Carmel Coloring Dextrins *As of January 1st, 2006: food products manufactured with wheat should be listed in an allergy statement below the ingredients on the label or in parentheses following the name of the ingredient. If you suspect that the label is not up-to-date call the company to verify that the item does not contain wheat. When in doubt, do not eat it. Barley, rye and oats are not covered by this law. Example(s) of the wheat allergy statement: INGREDIENTS: Water, skim milk, hydrolyzed vegetable prone, salt, potassium sorbate (preservative). Contains wheat. milk, soy. OR INGREDIENTS: Semolina (Wheat), egg whites, grownd flaxseed, durum flour (wheat), niacine, thiamine. A few things to consider: 1. Any flavorings, no matter how small, are subject to the wheat disclaimer. Though unlikely, flavorings may be made with malt flavoring (which is not covered by the wheat disclaimer because it is made from barley). 2. Caramel coloring and dextrins are not typically made from wheat, but should now contain a wheat disclaimer if they are made using the grain. 3. Many products containing starches (if made in North America) are likely made from corn. Modified food starch, though unlikely, could be made from barley (which is not covered by the labeling law). 4. When in doubt contact the products manufacturer. There have been cases in which companies have not yet changed food labels. You should also be alert for other products that you eat or that could come in contact with your mouth that may contain gluten. These include: Food additives, such as malt flavoring, modified food starch and others Medications and vitamins that use gluten as a binding agent Play dough

Now What?

The hardest part of the gluten free diet is when you realize that wheat is in almost every processed food imaginable. So dont think about that now! Give yourself a week to mourn the fact that you cant buy normal bread and pasta, and that Campbells soup can no longer dwell inyour pantry. Mourn the obvious losses. For the first week, just focus on eating whole, unprocessed gluten free food. Then Move on and feel better. Because its worth it. So, what are whole, unprocessed foods? Fruits and vegetables that do not come in a package. Meats that the butcher has processed in the store and that have not been puffed full of saline solution and seasonings. Grains that only have one ingredient listed on the packaging, e.g,. Rice and do not say Contains Wheat or is processed in a facility that also processes wheat. And since you always have to break the rules you create, any processed food that is CLEARLY marked as gluten free. Breakfast: Rice Chex, Corn Chex, Cinnamon Chex, Honey Nut Chex, Chocolate Chex,or Strawberry Chex. These Chex cereals are the only mainstream gluten free cereals. - eggs, boiled, scrambled, etc - breakfast meat such as turkey bacon, sausage, etc - fresh fruit - certified gluten free oatmeal -or- grits - breakfast wraps with scrambled eggs, a few tablespoons of salsa, and green onions wrapped in a warmed corn tortilla Lunch: If you have access to a microwave at lunch, then the easiest option is to eat leftovers from last nights meal for lunch. Add a salad or fresh fruit if you need to round out the meal. If you dont have access to a microwave, then pack a large salad and some fresh fruit. A lot of salad dressings contain gluten; an easy solution is to make your own vinaigrette at home and take that with you to dress your salad. fresh homemade salads with homemade dressing - sliced vegetables such as avocados, grape tomatoes, celery, green peppers, carrots, etc with homemade dressing - fresh apple slices with natural peanut butter -or- almond butter - lettuce wraps with ham or turkey slices with sliced green peppers, mushrooms, etc - boiled eggs - hummus with celery sticks and carrot sticks Dinner: Prepare simple meals of a meat (seasoned with salt, pepper, and/or other herbs), a side of fresh vegetables, and a side of rice and potatoes. - simple grilled or baked chicken or pork or beef with freshly steamed broccoli and baked sweet potatoes - homemade caesar salad with grilled salmon -or- boneless pork chops served with steamed carrots - super easy stir-fry using frozen vegetables and chicken or beef served over steamed brown rice - easy homemade marinara sauce served over freshly roasted spaghetti squash with green beans - simple crustless quiche served with a garden salad and roasted red pototoes - quick ground beef tacos or taco salads using corn tortillas served with black beans and corn Read more: http://www.5dollardinners.com/recipes/#gluten-free www.5dollardinners.com

Some tasty recommendations

chebe http://www.chebe.com/ For Buns and Rolls I stick with chebe a european bread mix. The Original Cheese bread mix is good for side bread. You can make it any shape you want from breadstick to mini buns. The All Purpose Bread Mix says it makes 4 buns but you can get 6 smaller buns out of the mix.They tend to be dry and its easier to add a couple extra Tablespoons of water/milk to the mix to make it more playable.

King Arthur Flour http://www.kingarthurflour.com/glutenfree/ The best all purpose flour and works for almost everything except the making of bread. Bread is tricky and usually calls for special flours.

Betty Crocker Makes some great easy desert mixes. The Cake Mixes only make One 9 or 8 pan. So for any double layer cake you have to buy two boxes. You can usually find this in the Baking Isle next to the cake mixes

Glutino http://www.glutino.com/ These bagel bites are really good and great for bruschetta (comes in multiple flavors). I put an example on the lower right of the photo. It makes a decent size just know buy more than you think you need, there tends to be a lot of half pieces. The Pretzels are really good too.

Hodgson Mill http://www.hodgsonmill.com/gluten-free-recipes/ They make the Best Pizza Crust. We always add our own spices to it to give it flavor. It puffs up like real dough and you can make two pizzas with this mix. We usually cut it in half and make one. It will be extremely sticky so use parchment paper to roll it out. Hodgson also makes a really good yellow cake mix. That mix makes two 9 pans so you only have to buy one box

Aleias http://www.aleias.com/ Best stuffing but we always add extra spices because it tends to be a bit plain. The breadcrumbs are really tasty on their own but you can always add more spices

Spaghetti Squash - an excellent noodle substitute. Cut it in half lengthwise or quarters. You dont want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin. Bake rind side up about 30 to 40 minutes at 375 F or until you can puncture the rind with little resistance. Take out let cool a little then Separate strands by running a fork through in the from stem to stern direction. ~ We always season with spice and lots of butter. If you want to use real pasta I recommend Corn pasta. Its easy, clean and feels/tastes the most like real pasta. The rice base pasta is also good but it leaves a film and has a tendency to get really sticky.

Pacifica, all their products are great. We especially like the cream of Mushroom & Chicken. These are by far the best options for cream of anythings.

If your looking for an gluten free beer try this one

Schar Chocolate Hazelnut Bars - tasty treat Schar makes a lot of good stuff including bread & buns so check out the brand

Some Recipies to Get you Started

Southwest Smothered Chicken 4 boneless skinless chicken breasted halves 1 pkg of MC McCormic Taco seasoning You decide Mild, Medium, or hot 1 cup Corn 15oz Container of tostitos chunky salsa you decide the intensity 1 cup shredded pepper Jack cup sour cream Flatten chicken to inch thickness. Sprinkle both sides with the taco seasoning and sear chicken in oil over medium heat 3-4 minutes on each side or until pink is gone. Meanwhile combine corn and salsa spoon over chicken top with cheese cover and simmer for 10-12 minutes or until desired consistency. Top chicken of with sour cream and enjoy.

Potato Kielbasa Skillet 1lb Red Potatoes cubed 3 tablespoons water pound smoked kielbasa or polish sausage cut into -inch slices cup chopped onion 1 tablespoon olive oil (Extra for potatoes) 2 tablespoons brown sugar 2 tablespoons cider vinegar 1 tablespoon Dijon mustard teaspoon dried thyme teaspoon pepper 4 cups fresh baby spinach 5 bacon strips cooked and crumbled

(Brands that are GFree) Boars Head Hillshire Farms Jimmy Dean Johnsonvill

Place potatoes and water in microwave safe dish cover and microwave on high for 4 minutes or until tendar. In large skillet saut kielbasa and onion in oil until onion is tender. Add potatoes; saut 3-5 minutes longer or until kielbasa and potatoes are lightly browned. Combinde the brown sugar vinegar, mustard thyme and peper; stir inot skillet. Bring to boili. Reduce heat; simmer, uncovered for 2-3 minutes or until heated through. Add spinach and bacon; cook and stir until spinach is wilted. Serves 4

Chicken Piccatta 2-8oz boneless skinless chicken breasts butterflied and cut in half 1/2 C gluten free flour 3T grated parmesan cheese 1/2 tsp garlic powder 1 tsp salt 1/2 tsp black pepper 4 T olive or canola oil 4 T butter 1/2 C white wine or chicken broth Juice from 2 small lemons or one large 3 T capers 1/4 C fresh parsley Directions: Rinse chicken breast and pat dry. Place between parchment paper and pound with a meat hammer to 1/4 thickness Whisk flour with parmesan, garlic powder, salt & pepper. Dredge chicken in flour mixture, cover completely and shaking off extra. In a large saut pan, heat oil and 2 T butter over medium heat. Brown chicken and both sides to crisp. About 3 mins per side. Remove from pan and cover to keep warm. Add wine or chicken broth to pan, scraping browned bitts off bottom of the pan. Reduce to 1/3 and wisk in lemon juice, capers parsley and remaining butter. Add chicken and let simmer for 5-7 minutes. Goes great with wild rice or potatoes Meatballs Slow-Cooker Enchiladas 11 pound hamburger teaspoon leaf oregano pound ground beef 1pound ground onion sausage teaspoon leaf thyme cup chopped 1 teaspoon ground garlic cup GFree bread crumbs (or a little less) cup chopped green pepper 1 cup Parmesan Cheese 2 drained Tablespoons dried parsley cangrated (16 ounces) Pinto or kidney beans, rinsed and 1 teaspoon pepper black (or more) can (15 ounces) beans, rinsed and drained 2 eggs 1teaspoon basil olives (optional) cup evaporated milk small canleaf chopped 1 can (10 ounces) diced tomatoes and green chilies, undrained Mix all ingredients 1/3 cup water thoroughly. Shape into meatballs about 1 inch to 1 inches in diameter. Place on baking greased baking sheet (spray with Pam) and bake in 450 degree oven for 15 1 teaspoon chili powder minutes. teaspoon ground cumin teaspoon salt Can freeze pepper teaspoon 1 cup (4 ounces) shredded sharp cheddar cheese Bread for Gluten Free I use Gillians Italian Bread Crumbs. 1 cupcrumbs (4 ounces) shredded Monterey Jack cheese 6 gluten free tortillas (I use GF frozen tortilla shells, unthaw in fridge) In a skillet, cook beef, onion and green pepper until beef is browned and vegetables are tender; drain. Add the next 9 ingredients; bring to a boil. Reduce heat; cover and simmer for 10 minutes. Combine cheeses. In a 5-qt. slow cooker, layer about cup beef mixture, one tortilla and about 1/3 cup cheese. Repeat layers. Cover and cook on low for 5 7 hours or until heated through. Yield: 4 servings

1# Hamburger 1# sausage 1 medium onion teaspoon pepper teaspoon celery salt 2 8 oz cans tomato sauce 2 6 oz cans tomato paste Chicken Piccatta 2 teaspoon vinegar 2 teaspoon Italian seasoning 2-8oz boneless skinless chicken breasts butterflied and cut in half 1/2 C gluten free flour pound sliced Swiss cheese 3T grated parmesan cheese pound grated mozzarella cheese 1/2 tsp garlic powder 9 Gluten Free - lasagna noodles 1 tsp salt 1/2 tsp black pepper Brown hamburger, sausage and onion. Add celery salt, tomato sauce, tomato paste, vinegar 4 T olive orseasoning. canola oil and Italian 4 T butter Cook lasagna noodles, drain. 1/2 C white wine or chicken broth Juice from 2 pan small lemons or one Spray 9 x 13 with Pam. Lay in large layers in pan: 3 T capers Part of meat mixture 1/4 C fresh parsley 5 lasagna noodles

Lasagna

Part of meat mixture Directions: Rinse chicken breast and pat dry. Place between parchment paper and pound with Swiss cheese a meat hammer to 1/4 thickness Rest of lasagna noodles Whisk flour with parmesan, garlic powder, salt & pepper. Rest of meat mixture Dredge chicken in flour mixture, cover completely and shaking off extra. Grated mozzarella cheese In a large saut pan, heat oil and 2 T butter over medium heat. Brown chicken and both sides to crisp. About 3 mins per side. Remove from pan and cover to keep warm. Add wine or chicken (Can freeze and bake later. Unthaw before baking) broth to pan, scraping browned bitts off bottom of the pan. Reduce to 1/3 and wisk in lemon juice, capers parsley remaining butter. Add chicken and let simmer for 5-7 minutes. Bake: cover with foil,and bake at 350 for 1 hour. Goes great with wild rice or potatoes 1 pound hamburger pound ground sausage 1 teaspoon ground garlic cup grated Parmesan Cheese teaspoon pepper (or more) teaspoon leaf basil Meatballs teaspoon leaf oregano teaspoon leaf thyme cup GFree bread crumbs (or a little less) 2 Tablespoons dried parsley 2 eggs cup evaporated milk

Mix all ingredients thoroughly. Shape into meatballs about 1 inch to 1 inches in diameter. Place on baking greased baking sheet (spray with Pam) and bake in 450 degree oven for 15 minutes. Can freeze Bread crumbs for Gluten Free I use Gillians Italian Bread Crumbs.

Ingredients 3 Eggs 1 C brown sugar 1 C granulated Sugar Tsp Salt Tsp Vanilla 12 oz jar peanut butter 1 stick softened butter 2 Tsp Baking Soda 4 c Bobs Red Mill quick cooking oats C mini or regular M&Ms C Chocolate Chips C Peanut butter chips

Monster Cookies

Directions Preheat the oven to 350F line cookies with parchment paper or nonstick baking mats In a very large mixing bowl combine the eggs and sugars, Mix well. Add the salt, baking soda, vanilla, peanut butter and butter. Mix well. Stir in the chips and m&Ms. Drop by tablespoons 2 inches apart onto prepared cookie sheets. Bake for 8 to 10 minutes. Do not over bake. Let stand for 3 minutes before transfer to wire racks to cool. Chocolate mint cookies 1 Cup Mint Flavored Chocolate Chips cup Semi-sweet Chocolate Chips 1 Cup Flour (King Authors Multi-Purpose Flour) tsp Baking Soda tsp Salt Cup Butter Melted Cup Brown Sugar Cup Sugar tsp Vanilla 1 Egg Combine Flour, Baking Soda and Salt and set aside. Melt Cup Semi-sweet Chocolate Chips and Cup Mint chocolate chips in microwave and cool to room temperature. Cream together Butter, Brown Sugar and Vanilla and Egg (Beat Well) Combine everything together and add the remaining Cup Mint chocolate chips If batter is runny or supper soft put in fridge for 20 to 25 minutes then take out after batter is cooled put on baking sheet. Bake at 375 degrees for 7-8 minutes on a dark pan. The top will start to crack slightly then take out and cool. Be careful not to overcook them

IF you want to learn more about gluten Read the Complete Idiots guide to Gluten-Free Eating. You can get it on Amazon for a good price

Check out these websites for more GFree Recipies 5 Dollar Dinners http://www.5dollardinners.com/recipes/#gluten-free King Arthur Flour http://www.kingarthurflour.com/recipes/gluten-free www.kingarthurflour.com (Click recipies - Gluten Free on left scroll bar) The Angel Food Cake is Awesome. If you want something unique use 1 teaspoon vanilla and 1 & 1/4 teaspoons of orange flavoring. Add a nice citrus zing to you cake

Resources
Gluten Free We Will Be http://glutenfreewewillbe.com/2012/06/13/what-does-gluten-do-to-me/ Gluten Free Society http://www.glutenfreesociety.org/gluten-free-society-blog/gluten-sensitivity-intolerance-self-test/ Simply Gluten-Free http://simplygluten-free.com/ Mayo Clinic http://www.mayoclinic.com/health/gluten-free-diet/my01140 For Dummies http://www.dummies.com/how-to/content/foods-to-avoid-on-a-glutenfree-diet.html Gluten Free Cooking School http://www.glutenfreecookingschool.com/archives/what-to-eat-on-a-gluten-free-diet-week-one/ Massachusetts General Hospital Gluten Free Diet http://www.massgeneral.org/digestive/assets/pdf/gluten_free_diet.pdf 5 Dollar Dinners http://www.5dollardinners.com/recipes/#gluten-free Bupa http://www.bupa.co.uk/individuals/health-information/directory/c/coeliac-disease?tab=FAQs