How to Begin a Gluten-Free Diet
(http://gaby.fachrul.com/img/glutendietplan/foods-to-avoid-gluten-free-diet-wallpaper/gluten-free-diet-choosing-gluten-free-foods723-x-484-258-kb-jpeg-x.jpg)
Your doctor just told you that you have Celiac Disease and that you have to begin a gluten-free diet immediately, for the rest of your life. Now what? First, it is important to understand what “gluten-free” really means. Because the gluten protein is found in barley, wheat, and rye, you must avoid all foods containing these ingredients. You should also avoid a grain called triticale, which is used in bread, cereal, and distilling, because it is the result of the crossbreeding of wheat and rye. Additionally, oats do not contain gluten in themselves, but are often contaminated with wheat, so they should not be considered gluten-free. This may seem like a daunting task at first, but it is not as bad as it may sound, and there are plenty of gluten-free options (Gluten-Free Living).
Additionally, there are some grains that are naturally gluten-free. These include amaranth, arrowroot, buckwheat, corn (maize), corn starch, flax, millet, quinoa, rice, sorghum, soy, tapioca, and teff. Unless mixed with any of the previously mentioned gluten-containing ingredients, these grains are safe for you to eat. Other food and ingredients that are gluten-free include:
- Butter
- Beans
- Canola oil
- Cheese
- Citric acid
- Dextrin
- Dextrose
- Eggs
- Fruit
- Glucose syrup
- Hydrolyzed vegetable protein
- Maltodextrin
- Plain meat
- Nuts
- Sesame
- Spices
- Vegetables
- Whey
- Food processed with Certified Gluten Free Oats
- Wine
- Hard liquor/distilled beverages
- Caramel coloring
- MSG
- Baking powder
- White wine vinegar
(Gluten Free Mom)
Looking for Gluten-Free Products?
The above video offers suggestions of gluten-free products from
an individual affected with Celiac Disease.
(KRCA News)
As you can see, there are still plenty of foods that a gluten-free individual can safely consume. Please be advised, however, that as a gluten-free individual, it is important to be aware of the places that gluten hides. For example, beers, ales and lagers are made from grains that contain gluten, and therefore are not gluten-free (Gluten-Free Girl). Additionally, various medications may contain gluten, so it is very important to tell your doctor or pharmacist that you need gluten-free medications (Gluten-Free Living). The following is a list of foods to make sure you check for gluten:
- Miso
- Soy sauce
- Licorice
- Chocolate
- Fish sauce
- Malt vinegar
- Broth
- Ice cream
- BBQ sauces
- Seasoning packets
- Licorice
- Yogurt
- Sour cream
- Salad dressings
- Hard candies
Recipes for Gluten-Free Meals
Take heart! There are many delicious meals that can be made form non-gluten-containing food items and ingredients. The following are several examples of such meals. Each recipe was obtained from AllRecipes.com, which has an entire Gluten-Free section of their website that you may find useful.
Gluten-Free Pancakes
Ingredients:
1 cup rice flour
3 tablespoons tapioca flour
1/3 cup potato starch
4 tablespoons dry buttermilk powder
1 packet sugar substitute
1 ½ tsp baking powder
½ tsp baking soda
½ tsp xanthan gum
2 eggs
3 tablespoons canola oil
2 cups of water
Directions:
1. In a bowl, mix or sift together the rice flour, tapioca flour, potato starch, dry buttermilk powder, sugar substitute, baking powder, baking soda, salt, and xanthan gum. Stir in eggs, water, and oil until well blended and few lumps remain.
2. Heat a large, well-oiled skillet or griddle over medium high heat. Spoon batter onto skillet and cook until bubbles begin to form. Flip, and continue cooking until golden brown on bottom. Serve immediately with condiments of your choice. Makes 12 pancakes (AllRecipes.com).
Blackened Chicken
Ingredients:
1/2 teaspoon paprika
1/8 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/4 teaspoon dried thyme
1/8 teaspoon ground white pepper
1/8 teaspoon onion powder
2 skinless, boneless chicken breast halves skinless, boneless chicken breast halves
Directions:
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
2. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
3. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
4. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes (AllRecipes.com).
Resources:
Nutrition and healthy eating. (n.d.). Gluten-free diet:
What's allowed, what's not. Retrieved June 3, 2014, from http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
Is it Gluten Free? A Basic Diet Guide. (n.d.). GlutenFree
Living. Retrieved June 3, 2014, from http://www.glutenfreeliving.com/nutrition/the-basic-diet/
Gluten Free Mom :: Starting a Gluten Free Diet. (n.d.). Gluten
Free Mom :: Starting a Gluten Free Diet. Retrieved June 3, 2014, from http://glutenfreemom.com/starting_gluten_free/
New to Gluten-Free? - Gluten Free Girl and the Chef.
(n.d.). Gluten Free Girl and the Chef RSS. Retrieved June 3, 2014, from http://glutenfreegirl.com/new-to-gluten-free/
No comments:
Post a Comment