Gluten Free
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Some suggestions to help if you decide to go Gluten Free
Many people have asked, "How do you go gluten free?" or "Do you think I should try to go gluten free?" Going gluten free is not just for those with Celiac Disease, it is also beneficial for those who have wheat allergy or gluten intolerance. It may also help with other medical symptoms which have been listed on the home page. Going gluten free may lead to better health.
1. Decide if gluten free is the right choice for you. Do you have some or many of the symptoms listed from the home page? Please keep in mind that is only a short list of the hundreds of symptoms that gluten is suspected of causing. Will you be able to pass up many of the impulse buys at the grocery store, the breads from bakery and most of the fast food? Can you control your appetite at a party? Going gluten free can at first, be challenging. Once you have tried it and have gotten results you won't want to turn back. Many grocery stores, health food stores and restaurants are
now carrying gluten free foods, but gluten free items are expensive and can still be hard to find.
2. Time to clean out your pantry. I suggest getting a large box and start going through your cabinets, refrigerator, and freezer to clean your house of any foods containing gluten. Check all ingredients and when in question call the number listed on the box to get a list of allergens. Find a local food pantry and donate your unwanted items. |
3. Scientists usually define gluten free as less than 20 parts per million. If your meal is contaminated it is no longer gluten free. For some, especially those with full blown Celiac disease a single left over crumb or trace of gluten can cause a problem. For those who are gluten sensitive (and it depends on how sensitive), just reducing the gluten intake can help. To be gluten free is to pay attention to labels and to details. Clean all kitchen appliances, pots, pans, dishes and utensils. As
an example, your jar of peanut butter may have contaminated bread crumbs, you may want to toss that and get new.
4. It is more expensive to be gluten free. With some effort you can do it economically, but you need to search out stores near you that offer gluten free items. Check local grocery stores, health food stores or you can buy online. I have found that certain stores have a larger selection than others. When you make the decision to be gluten free, it means replacing your old habits with new ones.
5. When you start your new grocery list, remember there are many foods that are naturally gluten free such as fruits, vegetables, meat, and grains like rice. For all other foods, read the ingredients. Gluten is found in the following ingredients: wheat, rye, barley, malt, flour and fillers. There are some others that you will begin to recognize as you learn about your new diet. When in question, call the number found on the package. Don't be afraid to try substitutes in your recipes. Example: when a recipe calls for wheat flour use a gluten free flour. Gluten free cooking can be
simple and fun!
6. Assuming you have consulted with your Physician, you should probably be completely gluten free for at least a month or two to feel the full positive effect from your new gluten free lifestyle.
It takes a special effort for some bodies to process gluten. You may notice subtle changes as your body doesn’t have to work as hard to process products that no longer contain gluten. It can take three months to clear the gluten from your system and up to a year for your body to fully repair itself from some of the damage the gluten may have caused. I have spoken with many people who claim they will never go back to eating gluten after experiencing relief of symptoms. They say the have never felt
better in their life. Some people claim that they have lost excess weight or gained the few pounds they needed. They claim to have found relief from anxiety, constipation, diarrhea, mood swings, joint pain, inflammation, headaches, reading comprehension, forgetfulness, and nosebleeds. They say that they have more energy and just feel better all over. Are you ready to try a gluten free lifestyle? If you decide to make this commitment we offer the following tips:
Tips
If you are interested in stool testing for gluten intolerance use the following link: www.enterolab.com. You will find Enterol lab very helpful and informative.
It would be helpful for everyone in your home to go gluten free. Then there will be no worries of cross contamination or temptations to consume products containing gluten. There is a better chance of succeeding when the whole family is involved in a project. Given the genetic nature of the gluten intolerance, there is the likelihood that others in your family are affected or will be affected in the future.
A Physician’s diagnosis of gluten intolerance is the best case scenario. It is very important to remember that starting the diet can make it harder to test for Gluten intolerance, as you have interrupted the condition. It is also important to remember that stool sample testing is the best way to detect milder forms of gluten intolerance, which we believe does cause much damage. Your favorite restaurants and child's school will take your condition more seriously with a diagnosis of gluten intolerance. Once you have a Physician’s diagnosis of gluten
intolerance, you may want to inquire about the tax status of gluten free food purchases. We mentioned previously that gluten free food purchases can be expensive; however with a Physician’s diagnosis these may be considered a deductible medical expense.
Tammy Mish is excited about the following new Gluten Free Product at Fruitul Yield
One of my new and favorite items right now is Luna & Larry’s Coconut Bliss ice cream. It is ice cream made with coconut milk. Its gluten free, dairy free, soy free, sweetened with agave and it is so… yummy. Eco Planet came out with certified gluten free instant oatmeal packets. I stock the plain, apple cinn and maple flavors. These are great for back to school, fast breakfast.
Some Helpful Recipes:
Italian Sausage Lasagna
Cook time 50 min
Ready in 1 hour
Yield 6
INGREDIENTS
1 pound bulk Italian sausage
1 clove garlic, minced
1 can (14.5 ounces) tomatoes
2 teaspoons dried basil
1 teaspoon dried oregano
1 1/2 teaspoons salt
2 cans tomato paste (6 ounces each)
I package Tinkyada gluten free lasagna noodles (12 lasagna noodles)
3 cups ricotta cheese
1/4 cup grated Parmesan cheese
2 eggs
1 teaspoons salt
1/2 teaspoon pepper
16 ounces mozzarella cheese, shredded or thinly sliced
DIRECTIONS
Brown sausage slowly; drain off excess fat. Add garlic, tomatoes, basil, oregano, 1 1/2 teaspoons salt, and tomato paste. Simmer, uncovered, for 10 minutes, adding a little water if too thick. Cook lasagna noodles in boiling salted water according to package directions. In a bowl, combine ricotta cheese, Parmesan cheese, parsley, eggs, 1 teaspoon salt, and pepper. Place a layer of noodles in bottom of a 13x9x2-inch baking dish or lasagna pan. Cover with a layer of mozzarella cheese then spoon 1/2 of ricotta mixture over mozzarella. Spoon 1/2 meat sauce over the cheese. Repeat
layers. Bake for 30 to 40 minutes in a 375° oven.
Allow lasagna recipe to set a few minutes before serving.
Peppered Steak
Prep time 5 min
Cook time 20 min
Ready in 25 min
Yield 4
INGREDIENTS
1 lb. round steak, cit into 1 inch cubes
1 15oz. Can tomato sauce
1 medium green pepper, cut into 1 inch pieces
1 medium onion, cut into 1 inch pieces
1 tablespoon olive oil
All purpose gluten free flour
DIRECTIONS
Cut round steak into 1 inch cubes and lightly coat with gluten free all purpose flour. In a skillet, add olive oil and slowly brown meat. Add green pepper and onion and continue to cook until meat is fully cooked. Add tomato sauce and heat on low for 5 minutes. Salt and pepper to taste. Serve over rice.
Sweet and Sour Pork
prep time 30 Min
cook time 30 Min
ready in 2 Hrs
Yield 4
INGREDIENTS
1 pound pork butt, cut into 1 inch cubes
1 teaspoon salt
1/4 teaspoon white sugar
1 teaspoon gluten free soy sauce (to my knowledge La Choy is gluten free)
1 egg white
2 green onions, chopped
1 quart vegetable oil for frying
1/2 cup cornstarch
1 tablespoon vegetable oil
3 stalks celery, cut into 1/2 inch pieces
1 medium green bell pepper, cut into 1 inch pieces
1 medium onion, cut into wedges
white sugar to taste
salt to taste
1 cup water
1/4 teaspoon salt
3/4 cup white sugar
1/3 cup apple cider vinegar
1/4 cup ketchup
1/2 teaspoon soy sauce
1 (8 ounce) can pineapple chunks, un-drained
2 tablespoons cornstarch
1/4 cup water
DIRECTIONS
~Place cubed pork in a medium bowl, and season with 1 teaspoon salt,
1/4 teaspoon sugar, and 1 teaspoon soy sauce. Mix in the egg white and green
onions. Cover, and place in the refrigerator at least 1 hour.
~Heat 1 quart oil to 365 degrees F (185 degrees C) in a large, heavy
saucepan. Coat the pork with 1/2 cup cornstarch, and fry in the heated oil about
10 minutes, until evenly browned. Drain on paper towels.
~Heat 1 tablespoon oil in a wok over medium heat. Stir in the celery,
green bell pepper, and onion, and cook until tender. Season with salt and
sugar. Remove from heat, and set aside.
~In a large s Mashed Potatoes and Chives
Prep time 10 min
Cook time 30 Min
Ready in 40 min
Yield 4
INGREDIENTS
2 pounds Yukon Gold potatoes, peeled and quartered
1/2 cup milk
1/2 cup sour cream
1/4 cup chopped fresh chives
salt and pepper to taste
DIRECTIONS
1.. Place potatoes in a large pot with enough water to come up 2 inches
from the bottom. Bring to a boil, and cook for 20 to 25 minutes, until fork
tender. Drain, and mash. Mix in the milk using a potato masher or an
electric mixer until fluffy. Stir in the sour cream and chives, and season
with salt and pepper.
Pork Chops with Tomato and Peppers
Prep time 10 min
Cook time 30 min
Ready in 40 min
Yield 2
INGREDIENTS
2 bone-in pork loin chops (¾ inch thick)
1 tablespoon butter or margarine
¼ teaspoon of salt
1/8 teaspoon of pepper
4 thin onion slices
4 thin green pepper rings
4 thin fresh tomato slices
1/8 teaspoon dried basil
1/8 teaspoon dried thyme
Additional pepper
DIRECTIONS
In a skillet, brown pork chops in butter on each side. Season with salt and pepper. Layer with onion, green pepper and tomato. Sprinkle with basil, thyme and additional pepper. Reduce heat; cover and cook for 20 minutes or until meat juices run clear.
Yield: 2 servings
Chicken and Mushrooms
Prep time 10 min
Cook time 35 min
Ready in 45 min
Yield 4
INGREDIENTS
½ pound mushrooms chopped fine
3 green onions chopped fine
3 gloves garlic minced
¼ teaspoon each dried thyme and marjoram, crumbled
3 tablespoons dried red wine
¼ cup low-sodium gluten free chicken broth
2 teaspoon lemon juice
nonstick cooking spray
2 skinned and boned chicken breasts (about 1 pound) halved
4 thin slices reduced - sodium ham (about ¼ pound)
DIRECTIONS
Set a heavy nonstick 7-inch skillet over low heat about 30 seconds. Add the mushrooms, green onions, and garlic; cover and cook for 10 minutes or until the mushrooms have released their juices, mix in thyme and marjoram.
Raise the heat to moderate, add the wine, and cook uncovered for about for 5 minutes or until all the liquid has evaporated. Transfer the mushroom mixture to a bowl. When the mixture has cooled slightly, stir in the lemon juice.
Preheat oven to 350. Lightly coat 4 sheets of aluminum foil, each 10 inches long, with the cooking spray. Lay 1 piece of chicken on each sheet of foil. Spoon on ¼ of the mushroom mixture and top with 1 ham slice. Fold the foil over and crimp tightly to seal.
Place packets on a baking sheet and bake for 17 to 20 minutes or until the chicken is done. Serve with rice.
Tuna Pot Pie
Prep time 5 min
Cook time 20 min
Ready in 25 min
Yield 4
INGREDIENTS
1 tablespoon unsalted margarine
I medium size yellow onion, chopped fine
2 cloves garlic, minced
1 large stalk celery, sliced thin
1 jar pimentos, drained and chopped fine
¼ teaspoon black pepper
4 tablespoons corn starch
1 cup of gluten free chicken broth
½ cup skim milk
2 tablespoons grated parmesan cheese
2 tablespoons Dijon mustard
2 tablespoons lemon juice
2 cans or packet (6.5 oz each) water packed light tuna, drained
1/8 tablespoon paprika
DIRECTIONS
Preheat oven 450. In medium size heavy saucepan, melt margarine over moderate heat; add the onion, garlic, celery, corn, pimentos and black pepper. Cook covered for 5 minutes until onion is soft.
Blend in the corn starch, then the chicken broth and milk. Cook stirring constantly until the mixture has thickened - about 3 minutes. Add the cheese, mustard and lemon juice. Remove from heat, fold in the tuna.
Transfer to an ungreased shallow casserole. Sprinkle with paprika, and bake, uncovered, about 10 minutes.
Orange Chicken Salad
Prep time 5 min
Yield 2
INGREDIENTS
2 cups cubed cooked chicken
½ cup diced celery
½ cup diced green pepper
1 tablespoon finely chopped onion
½ cup mayonnaise
1 tablespoon orange juice
1/8 teaspoon grated orange peel
1/8 teaspoon salt
Lettuce leaves
DIRECTIONS
In a bowl, combine the chicken, celery, green peppers and onion. Add mayonnaise orange juice and peel and salt; mix well. Cover and refrigerate until serving. Serve on lettuce.
Fruit Salad
Prep time 5 min
Yield 2
INGREDIENTS
1 can (11 oz) mandarin oranges, drained
1 can (8 oz) pineapple chunks, drained
1 medium ripe banana, sliced
½ cup seedless grapes
3 tablespoons mayonnaise
3 tablespoons sour cream
1 tablespoon honey
¼ cup chopped walnuts
¼ cup flaked coconut, optional
DIRECTIONS
In a bowl, combine the fruit. In another bowl, combine the mayonnaise, sour cream and honey. Pour over fruit and toss to coat. Cover and refrigerate. Just before serving stir walnuts and coconuts if desired.
Cashew Beef Stir-fry
Prep time 30 min
Yield 6
INGREDIENTS
2 tablespoons cornstarch
2 cups cold water
4 tablespoons soy sauce, divided
1 bunch broccoli, chopped
3 medium carrots, julienned
1 lb. boneless beef sirloin steak, cut into thin strips
3 garlic cloves, minced
½ teaspoon pepper
2 medium green peppers, cut into strips
2 medium onions, halved and sliced
1-½ cups salted cashews
hot cooked rice
In a small bowl, combine the cornstarch, water and 2 tablespoons soy sauce until smooth; set aside. In a very large skillet or wok, stir-fry broccoli and carrots in 1 tablespoon oil until vegetables begin to soften. Add the beef, garlic, pepper and remaining soy sauce; stir-fry until meat is no longer pink. Remove and keep warm.
In the same pan, stir-fry the green and red peppers, onions and squash in remaining oil until crisp and tender. Return beef to the pan. Stir corn starch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cashews.
