JUMP START YOUR GLUTEN-FREE DIET!

JUMP START YOUR GLUTEN FREE DIET

JUMP START YOUR GLUTEN-FREE DIET! LIVING WITH CELIAC DISEASE & GLUTEN INTOLERANCE WAS A VERY INFORMATIVE BOOK FOR SOMEONE JUST BEING DIAGNOSED WITH THE DISEASE OR SENSITIVITY.  I THOUGHT IT WAS VERY TECHNICAL REGARDING DESCRIBING THE DISEASE.  THE BOOK REALLY DISCUSSES THE TESTS NEEDED FOR DIAGNOSIS – ALSO QUITE TECHNICAL.  THERE ARE SOME RECIPES AT THE END OF THE BOOK.

WHAT I DIDN’T LIKE WAS THAT I FELT THE TECHNICAL ASPECT MAY TURN SOME PEOPLE OFF (WHO HAVE NOT HAD MUCH EXPOSURE TO THE SCIENCES AND MEDICINE).  THE RECIPES WERE ALSO A LET DOWN.  THERE WERE TOO MANY INGREDIENTS AND PREPARATION STEPS FOR ME.  THE RECIPES ALSO JUST HAD GF (GLUTEN-FREE) OR GFCF (GLUTEN-FREE CASEIN-FREE) PASTA, FOR EXAMPLE, RATHER THAN ANY BRAND NAMES OR SUGGESTIONS.

EVERY TIME I PREPARE A RECIPE  I LOOK AT THE LABELS OF ALL THE INGREDIENTS AND AM AMAZED WHERE GLUTEN IS HIDING (CHICK PEAS AND ONION SOUP MIX!).  I DO TRY TO FIND AND USE BRANDS THAT ARE GLUTEN FREE.

THIS BOOK IS A FREE KINDLE BOOK ON AMAZON IF YOU ARE INTERESTED.

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GOING GLUTEN FREE RESOURCES-PLEASE COMMENT/SHARE

ALWAYS GETTING QUESTIONS ABOUT GOING GLUTEN FREE SO I DECIDED TO PUT TOGETHER A LIST OF SOME OF THE RESOURCES THAT I USE AND OTHERS HAVE RECOMMENDED.

BOOKS AND RECIPES:

Living Gluten Free For Dummies by Danna Korn

LIVING GLUTEN FREE FOR DUMMIES

http://www.amazon.com/Living-Gluten-Free-Dummies-Pocket-Danna-ebook/dp/B004JHZ05A/ref=sr_1_8?s=books&ie=UTF8&qid=1410267629&sr=1-8&keywords=gluten+free+cookbooks+best+sellers

Gluten Free: The Beginner’s Guide to Living the Gluten Free Lifestyle Today by Sarah Hampton

GLUTEN FREE THE BEGINNER'S GUIDE

http://www.amazon.com/Gluten-Free-Gluten-Free-Sugar-Free-Dairy-Free-ebook/dp/B00KP49J4O/ref=sr_1_6?s=books&ie=UTF8&qid=1410268739&sr=1-6&keywords=gluten+free

Gluten Free on a Shoestring: 125 Easy Recipes for Eating Well on the Cheap by Nicole Hunn

GLUTEN FREE ON A SHOE STRING

http://www.amazon.com/Gluten-Free-Shoestring-Recipes-Eating-Cheap-ebook/dp/B004OVEYOY/ref=sr_1_1?s=books&ie=UTF8&qid=1410281271&sr=1-1&keywords=gluten+free+on+a+shoestring

Jump Start Your Gluten-Free Diet!  Living with Celiac Disease and Gluten Intolerance by Kim Koeller

JUMP START YOUR GLUTEN FREE DIET

http://www.amazon.com/Gluten-Free-Living-Coeliac-Disease-Intolerance-ebook/dp/B00BF1NCM6/ref=sr_1_1?s=books&ie=UTF8&qid=1410268941&sr=1-1&keywords=gluten+free  (A FREE KINDLE BOOK)

BLOGS/WEBSITES:

http://glutenfreegus.com/

http://www.glutenfreeliving.com/

http://glutenfreeonashoestring.com/

http://thingsmybellylikes.com/

SOME OF MY RECIPES ARE GLUTEN FREE AND SOME HAVE NUTRITION TIPS:

OATMEAL IN YOUR GLUTEN FREE DIET     http://wp.me/p3CD01-fd

WHAT’S ALL THE HYPE ABOUT GLUTEN FREE    http://wp.me/p3CD01-5H

PORK AND FRESH VEGEGATBLE STIR FRY    http://wp.me/p3CD01-qQ

RATATOILLE – DELICIOUS!    http://wp.me/p3CD01-pv

STUFFED SPAGHETTI SQUASH   http://wp.me/p3CD01-ol

 

PLEASE COMMENT WITH PROS/CONS AND ANY ADDITIONS YOU HAVE THAT WORK FOR YOU!

VEGETARIAN CHICK PEA SOUP

vegetarian chick pea soup

2 (15 oz.) cans chickpeas (garbanzo beans), drained and rinsed
1 (28 oz.) can diced tomatoes (with juice)
1 (15 oz.) can vegetable broth
1 medium cooking onion, diced
1 large potato, diced
2 cloves garlic, finely minced
2 tsp. ground cumin
1 tsp. ground coriander/cilantro
1 tsp. dried mint
1/4 tsp. salt, if needed

Sauté onion and potato in a large Dutch oven or saucepan on medium-high heat until onions are translucent, then add garlic and cook for 1 minute more. Add all other ingredients and stir. Simmer on low heat for 25 minutes until potatoes are cooked through and stew begins to thicken. Adjust spices to taste. When cool, portion amounts in freezer-proof dishes and freeze for up to one month. When reheating, thaw and heat in a Dutch oven on the stove until hot and bubbly, or in the oven on 300 degrees until heated through. Serve with flat bread or rice!

I LOVE USING THE CROCK POT FOR SOUPS!  THROW EVERYTHING IN AND COOK ON LOW 5-6 HOURS – JUST REMEMBER TO ADD THE SPICES IN THE LAST HOUR OF COOKING TO KEEP THEIR FLAVORS INTACT.

NOTE: IF YOU ARE SENSITIVE TO GLUTEN, CHICK PEAS ARE NATURALLY GLUTEN FREE BUT MOST BEANS MAY HAVE TRACES OF WHEAT INGREDIENTS ADDED IN PROCESSING SO BE AWARE, DRAIN AND RINSE WELL AND WATCH FOR SYMPTOMS OF INTOLERANCE.

QUICK AND EASY VEGETABLE BEEF SOUP

GOT A GREAT DEAL ON SOME SUPER TRIM BEEF STEW MEAT AND DECIDED ON VEGETABLE BEEF SOUP IN THE CROCK POTONLY 7 INGREDIENTS, THROW EVERYTHING IN THE CROCK AND COOK ON LOW 6 HOUR.

 

VEGETABLE BEEF SOUP

1 lb super trim beef stew meat**
8 oz pearled barley
4-6 cups beef broth
2 (28 oz) cans of diced tomato (with basil and garlic if desired)
2 garlic cloves, minced
1 (16 oz) pkg soup mix vegetables
1 onion, diced

I FOUND THAT THE BARLEY SOAKED UP MOST OF THE LIQUID SO I WOULD COOK IT FIRST AND ADD IN THE LAST HOUR OF COOKING.  I ADDED VEGETABLE JUICE AND A FEW TBSP OF SUGAR – WORKED WELL!

**YOU COULD USE 96% LEAN GROUND BEEF TO CUT THE FAT CALORIES FROM FAT IN HALF

IF YOU HAVE ANY OTHER VEGGIES ON HAND YOU CAN ALWAYS DICE THEM UP AND THROW THEM IN!

NOTE:  BARLEY DOES CONTAIN GLUTEN SO IF YOU NEED A GLUTEN FREE RECIPE TRY QUINOA IN PLACE OF THE BARLEY.  (I WOULD COOK IT ACCORDING TO DIRECTIONS FIRST AND THEN ADD TO CROCK LAST HOUR OF COOKING.)

EASY AND DELICIOUS – A MEAL IN ITSELF!

LENTIL SOUP – GREAT FOR LEFT OVER HAM

Lentil soup (3)

8-10 oz chicken broth
16 oz dry lentils
2 potatoes, diced
4 celery stalks, diced
20-30 baby carrots, diced
1 small onion, diced
10 oz frozen chopped spinach, thawed
Left over ham cut into bite size pieces

Add all to large soup kettle.  Bring to boil, then cover and simmer about and hour.  Soup will thicken over time so I usually add the higher end of the broth and don’t worry about draining the spinach!

**THE INGREDIENTS FOR LENTIL AND SPLIT PEA SOUP ARE ALMOST IDENTICAL BUT THEY DEFINITELY EACH HAVE A DISTINCTIVE FLAVOR!  ALSO GREAT WITH A LEFT OVER HAM BONE OR HAM HOCK.

ARE LENTILS GLUTEN FREE?

Lentils are naturally free of gluten but as with other gluten-free legumes and grains, there may be risk of contamination during processing and handling. Always give dried lentils a thorough rinsing before cooking them. To play it safe, seek out packaged brands that are certified gluten free, like those from Arrowhead Mills.

WHAT TO DO WITH A HAM BONE

NO, I’M NOT TALKING ABOUT MY HUSBAND WHEN THERE ARE NEWS CAMERAS AROUND!

HamandSplitPeaSoup

MAKE HAM AND SPLIT PEA SOUP!
Ham bone with some meat still on it
16 oz bag dry split green peas
2 potatoes, diced
4 celery stalks, diced
20-30 baby carrots, diced
1 small onion, diced
6-8 c chicken broth
Left over ham cut into bite-sized pieces

Put the broth and ham bone in a large soup kettle and set on high heat.  Begin chopping vegetables and ham and add everything to the soup pot.  Cover and bring to a boil, then lower heat and simmer for about an hour.  Remove ham bone and let cool slightly.  Remove any usable meat from the bone and add to soup.

Serve with a little fresh ground black pepper!

WHAT ABOUT GLUTEN?

Dry split green peas are naturally gluten free but they are subject to cross contamination in processing and packaging.  A soak and a rinse will help.  Arrowhead Mills is one brand that specifically states it is Gluten Free.

EASY AND DELICIOUS!

POTATOES WITH PEPPERS AND ONIONS

Potato Pepper & onions (2)
4 Red Potatoes, Quartered
1/2# Mini Sweet Peppers (yellow, orange and red)
1/2 Red Onion, sliced and quartered
3 Celery Stalks, coarsely chopped
1/4 c Italian, Balsamic or Greek Salad Dressing (use “lite” if desired)
sea salt
fresh ground black pepper

Preheat oven at 350 degrees F.  Coat a 13″ X 9″ baking dish with nonstick cooking spray.  Add potatoes, peppers and onion. Drizzle salad dressing on top and sprinkle lightly with salt and pepper.  Bake 40 to 50 minutes until the onion is carmelized. potatoes are soft and veggies are tender crisp with some blackened areas.

SERVE AS A VEGETARIAN MEAL WITH A LITTLE SHREDDED ITALIAN STYLE CHEESE ON TOP OR AS A SIDE DISH WITH BEEF, PORK OR POULTRY.  IT WOULD ALSO BE GREAT WITH SOME HOT TURKEY SAUSAGE!

I SERVED IT WITH A HAM I GOT AS A DEAL TO HAVE WITH COMPANY AND I ALWAYS SERVE A BIG FRESH SALAD WITH MY MEAL.

THIS DISH IS ALSO GLUTEN FREE!  ENJOY!!

CRISPY FISH

Crispy Fish and French Fries (2)
Pinch of Red Pepper flakes
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1/3 c flour
1 egg (or egg white to reduce fat and cholesterol)
1 c Cornflakes, crushed
4 tilapia filets (can use haddock or other white fish)

Sprinkle fish with spices.  Place flour in a shallow dish.  Whisk egg with 1 Tbsp water in a medium bowl.  Crush Cornflakes and place in another shallow dish.  Dredge fish in flour and shake off excess.  Dip fish in egg then dredge in Cornflakes coating completely.  Bake at 400 degrees 15-20 minutes until golden brown.

Crispy Fish and French Fries (3) Crispy Fish and French Fries (2)

I usually bake my own fresh fries with sweet potatoes to keep fat low and avoid gluten, but these are store bought.  I used small plates (8″ round) so the meal looks large but this is a good trick to fool your mind if you are trying to cut calories and lose weight.  And I round out the meal with a big fresh romaine salad with loads of veggies (cauliflower, broccoli, red/yellow/orange mini sweet peppers/cucumber and grape tomatoes)  and a lite balsamic vinaigrette dressing.  ENJOY!

WHAT ABOUT A GLUTEN FREE VERSION?

I was trying to see how I could make this recipe gluten free.  I know you can purchase gluten free flour in the grocery store readily these days however, even though corn by itself contains no gluten, most brands of corn flakes are not safe for those following the gluten-free diet. That’s because the cereals contain ingredients — usually barley malt sweetener — that contain gluten. Specifically, Kellogg’s Corn Flakes cereal which was the brand I used and is a perennial favorite, includes “malt flavoring” as its third ingredient. Sadly for those who enjoy that cereal, malt flavoring does contain gluten.

If you’re looking for a gluten-free corn flakes option in a mainstream cereal brand that you can find in most grocery stores, you’ll have trouble finding what you want. However, you can find one gluten-free cereal that could be used as a substitute:  General Mills’ Corn Chex. Almost all General Mills’ Chex cereals — including Corn, Chocolate, Cinnamon, Honey Nut and Rice Chex — are gluten-free.

You may have difficulty finding these two gluten-free cornflake options:  Nature’s Path Foods, a company that specializes in organic and gluten-free products, offers gluten-free, organic, fruit juice-sweetened Corn Flakes. You may find this cereal slightly less sweet, with a somewhat different texture than the corn flakes you’re accustomed to eating, but many people like the flavor even better than they like the more “traditional” corn flakes cereals.  Attune Foods Inc., makers of Uncle Sam and Erewhon cereals, also manufacturers Erewhon gluten-free corn flakes. Erewhon’s corn flakes are not sweetened at all; the only ingredients include organic milled corn and sea salt.

SPICED CHICKEN AND BEAN SALAD

SPICED CHICKEN AND BEAN SALAD

2 Tbsp oil
1 tsp cumin
1/2 tsp salt
1/4 tsp pepper
1 # chicken breasts/tenders
1 c frozen green beans
1 c frozen wax beans (if you can find them – what happened to these?)
1 c frozen lima beans
1 avocado, halved, seeded, peeled, sliced
3 oz crumbled blue cheese
Ranch dressing

Combine oil and spices. Coat Chicken and grill 10-15 minutes. Meanwhile, combine beans in microwave dish. Microwave until heated through. Prepare avocado. Cut up chicken and serve over salad with ranch dressing.

I ADDED BLACK BEANS TO THE SALAD AND GRILLED SOME HOMEMADE SWEET POTATO FRIES (USED THE SAME OIL AND SPICES) WITH THE CHICKEN! JUST DELICIOUS!

QUICK AND EASY FOR A WINTER COOK OUT! LOTS OF COLORS MEANS LOTS OF ANTIOXIDANTS AND CANCER FIGHTING.  YOU CAN USE A LOW FAT RANCH DRESSING BUT I PREFER TO USE LESS OF THE REAL STUFF!

OATMEAL IN YOUR GLUTEN FREE DIET?!

Historically, oats were not allowed on the gluten-free diet (GF diet) used to treat those with celiac disease. Oats were believed to trigger the same toxic reaction in the small intestine as wheat, rye and barley. However, many studies from Europe and the U.S. reveal that consumption of oats is safe for the majority of children and adults with celiac disease. Most of these studies used pure, uncontaminated oats, but it should be noted that a very small number of individuals with celiac disease may not even tolerate pure oats. The mechanism causing this intolerance has yet to be established.

oatmeal

Related: Essential guide to celiac disease

Based on this new research, a growing number of health professionals and celiac organizations around the world now allow consumption of moderate amounts of pure, uncontaminated oat products in a GF diet.  Adults with celiac can safely consume half to three-quarters of a cup (50 to 70 grams) of dry rolled oats per day. For children, it’s one-quarter cup (20 to 25 grams) per day.

Unfortunately though, most commercial oat products on the market have been cross-contaminated with wheat, barley and/or rye, which occur during harvesting, transportation, storage, milling, processing and packaging.

The good news is there are specialty companies in North America and Europe who produce pure, uncontaminated oat products that are grown on dedicated fields and equipment and packaged in dedicated gluten-free facilities. Cream Hill Estates (Lara’s brand) is a Canadian company.  The American companies include Bob’s Red Mill, Gluten-Free Oats, Gifts of Nature and Montana Monster Munchies (Legacy Valley).

Many other companies are using these pure, uncontaminated oats from the producers listed above (and in the chart below) in their gluten-free products. Examples include Glutenfreeda Foods oatmeal, NoNuttin granola bars and granola, and Holly’s oatmeal.

Before adding pure, uncontaminated oat products to your diet, I recommend that you consult with your physician and dietitian. It is also very important that your celiac disease be well-controlled on the GF diet and that you have no gastrointestinal complaints.

A diet containing oats is often higher in fiber than the typical GF diet, therefore some individuals may experience a change in stool pattern or mild gastrointestinal symptoms such as abdominal bloating and gas. This will resolve as the body adjusts to the change in the amount and type of fiber. When adding a new fiber source such as oats, it is important to consume more fluids, especially water.

Company Products Website
Cream Hill Estates (Lara’s brand) Rolled oats, oat bran, oat flour www.creamhillestates.com
Bob’s Red Mill Rolled oats www.bobsredmill.com
Gifts of Nature Rolled oats, oat groats www.giftsofnature.net
Gluten-Free Oats Rolled oats, oat groats www.glutenfreeoats.com
Montana Monster Munchies (Legacy Valley brand) Rolled oats, granola, oat bran, oat flour, oatmeal cookies www.mtmonstermunchies.com

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