100 best gluten-free : your guide to gluten-free eating including 100 delicious recipes

458 Pages·2014·21.91 MB·English

by  Editors

This digital edition first published by Parragon Books Ltd in 2014 and distributed by
Parragon Inc.
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www.parragon.com/lovefood
LOVE FOOD is an imprint of Parragon Books Ltd
Copyright © Parragon Books Ltd 2014
LOVE FOOD and the accompanying heart device is a registered trademark of Parragon
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10 9 8 7 6 5 4 3 2
ISBN 978-1-4723-8478-2
Created and produced by made-to-measure-books
New photography by Clive Streeter
Nutritional consultant: Judith Wills
Nutritional data obtained from the USDA national nutrient database.
Notes for the Reader
This book uses standard kitchen measuring spoons and cups. All spoon and cup
measurements are level unless otherwise indicated. Unless otherwise stated, milk is
assumed to be whole, eggs are large, individual vegetables are medium, and pepper is
freshly ground black pepper. Unless otherwise stated, all root vegetables should be peeled
prior to using.
Garnishes, decorations, and serving suggestions are all optional and not necessarily
included in the recipe ingredients or method. The times given are only an approximate
guide. Preparation times differ according to the techniques used by different people and
the cooking times may also vary from those given. Optional ingredients, variations, or
serving suggestions have not been included in the time calculations.
While the author has made all reasonable efforts to ensure that the information contained
in this book is accurate and up to date at the time of publication, anyone reading this book
should note the following important points:
Medical and pharmaceutical knowledge is constantly changing and the author and the
publisher cannot and do not guarantee the accuracy or appropriateness of the contents of
this book.
In any event, this book is not intended to be, and should not be relied upon, as a substitute
for appropriate, tailored professional advice. Both the author and the publisher strongly
recommend that a healthcare practitioner is consulted before making major dietary
changes.
For the reasons set out above, and to the fullest extent permitted by law, the author and
publisher: (i) cannot and do not accept any legal duty of care or responsibility in relation
to the accuracy or appropriateness of the contents of this book, even where expressed as
“advice” or using other words to this effect; and (ii) disclaim any liability, loss, damage, or
risk that may be claimed or incurred as a consequence—directly or indirectly—of the use
and/or application of any of the contents of this book.
CONTENTS
Introduction
Glossary
1
Grains and flours
2
Legumes
3
Nuts and seeds
4
Fruits
5
Vegetables
6
Meat, fish, and dairy
Index
INTRODUCTION
Celiac disease—an autoimmune disease that causes the body to produce
antibodies to react to gluten—affects around 1 in 100 people throughout
the world. The only cure is to avoid gluten completely. For life. Gluten is
one of the proteins found in wheat, barley, and rye, and it is also in many
processed foods, but, thankfully, there is no need to feel deprived when
you are on a gluten-free diet. With a little know-how, you can have a
varied, nutritionally balanced, and enjoyable diet.
Celiac disease damages the small Intestine and can result in unpleasant
symptoms, such as nausea, bloating/gas, diarrhea, and constipation, which can
be debilitating. The resulting damage to the intestine causes malabsorption of
nutrients, leading to other symptoms, such as tiredness, headaches, canker
sores, hair loss, anemia, osteoporosis, and weight loss, so it is important that it
is properly diagnosed. Anyone recently diagnosed with celiac disease needs as
nutritious and beneficial a diet as possible, because they may have been
experiencing poor nutrient absorption for some time.
Some people who don’t have celiac disease also follow a gluten-free diet,
and the number of those who want to cut gluten from their diet is increasing.
These people may experience bloating, gas, indigestion, and irritable bowel
syndrome, for example, and feel a gluten-free diet helps minimize these
symptoms. Or it may be a personal choice, because they may simply feel more
healthy on a gluten-free diet.
As well as being in wheat, barley, and rye, gluten is also found in many
processed foods that contain small amounts of these grains and their by-
products. Some people are also sensitive to avenin, a protein similar to gluten
found in oats. Many oats may also be contaminated with gluten because they
are packaged in the same factories as wheat, barley, or rye, so most celiacs
avoid oats, too. Look for oats labeled as gluten-free if you still want to include
them in your diet.