Gluten Free: The Complete Guide With 50+ Recipes: Gluten Free For Beginners (Gluten, Gluten Free, Gluten Free Cookbook, Gluten Free Recipe, Gluten Free Diet, Clean Eating, Gluten Free Paleo)
Authors: Steve Rowland
Gluten Free
The Complete Guide With 50+ Recipes
Gluten Free For Beginners
By Jack Thomas
Copyright 2015 by Jack Thomas - All rights reserved.
This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
- From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.
Respective authors own all copyrights not held by the publisher.
The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance.
The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document.
The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change.
Chapter One - What exactly is Gluten, and Which Foods Contain It?
How Widespread is Gluten in the Average Person’s Diet?
What Food Groups to Delete from Your Diet
Chapter Two – Just How Detrimental Is Gluten to Health?
Gluten Affects Disease Development
Non-Celiac Gluten Sensitivity Studies
Other Predictive Health Issue Examples
When Are Full Benefits Achieved after Going Gluten-Free?
Gluten’s Effects on the Intestine
Why Some Physicians Recommend Going Gluten-Free
Chapter Three - How to Make the Transition to Gluten-Free Foods – and Avoid the Common Mistakes!
Chapter Four – Great, Healthy Gluten-Free Diet Planning
What to Look for on Food Packaging
10 Delicious Gluten Free Breakfast Recipes
BAKED EGGS IN A PORTOBELLO MUSHROOM
CRISPY POTATOES WITH GREEN BEANS AND EGGS
CREAMY BANANA BUCKWHEAT PORRIDGE
10 Delicious Gluten Free Lunch Recipes
POTATO, LEEK AND PARMESAN FRITATTA
BUCKWHEAT NOODLE SALAD WITH CHICKEN AND SCALLIONS
SPICY BUTTERNUT AND APPLE SOUP
SPICED QUINOA WITH ALMONDS AND FETA
SWEET POTATO WITH RICOTTA AND KALE
AVOCADO WITH A BLACK BEAN SALSA
RICE NOODLES WITH A BROCCOLI AND ALMOND PESTO
10 Delicious Gluten Free Dinner Recipes
ORANGE AND HONEY SEA BASS WITH LENTILS
SHERRY CHICKEN WITH ALMONDS AND DATES
ROSEMARY CHICKEN WITH A TOMATO SAUCE
MISO ROASTED AUBERGINE STEAKS WITH SWEET POTATO
WARM QUINOA SALAD WITH HALLOUMI
ROSEMARY LAMB CHOPS WITH ROASTED POTATOES
10 Delicious Gluten Free Dessert Recipes
CARAMELIZED PINEAPPLE WITH A COCONUT SORBERT
RASPBERRY SORBET WITH MERINGUES
10 Delicious Gluten Free Side Dish/Appetizer Recipes
ASPARAGUS WRAPPED IN PROSCIUTTO
ROSEMARY, FENNEL AND CITRUS OLIVES
For years, it has been known that gluten causes damage for people with celiac disease. What was not widely known until recently is that gluten also has damaging effects on people who are not affected with celiac disease. Early research has suggested that gluten sensitivity among non-celiacs is a natural reaction of the human immune system.
Gluten should be avoided not only by those who have Celiac disease, but by the general public, as well. The only difference between these people is the stronger reaction of those with Celiac disease to gluten and wheat. Even people who have no indications of the disease have some type of reaction to the consumption of Gluten.
Gluten causes inflammation of the gut in 80% or more of the population. That’s a huge percentage of people who can benefit from a gluten-free diet. Most people develop antibodies in the gut, against gluten proteins. What this means is that every time you consume gluten, your body is having an immune system reaction to it. This is what causes a lot of the health problems for many people. It simply isn’t healthy for the body to be having a reaction every single time you consume gluten, which for most people is every meal! 99% of people have the potential, genetically, to develop antibodies against gluten. Yet nobody has the ability to fully digest Gluten.
Antibodies that act in the stomach, surprisingly, can be a good thing. When your body does not react against the intrusion of gluten immediately, the gluten proteins might more easily enter the bloodstream. This would trigger immune reactions in other parts of the body.
The main gluten protein that causes problems is Gliadin. It is structurally similar to other proteins found in the Pancreas and Thyroid. Antibodies that fight Gliadin might also attack these organs themselves, causing autoimmune problems like type 1 diabetes and hypothyroidism.
Humans are not adapted to properly eat and digest wheat. Sadly, wheat is ever-present in our foods and our society. Many health conditions might not even exist if wheat was not as highly consumed.
You will notice positive changes almost immediately after you remove wheat and other grains that contain gluten from your diet. This book will lead you through the process of eliminating gluten from your diet, and giving you viable alternatives that can satisfy hunger without the dangers of gluten. Your body will thank you for adopting a gluten-free diet.
Gluten is in its simplest form a name for the proteins that one finds in wheat, barley, rye and triticale. Wheat includes einkorn, khorasan wheat, faro, farina, spelt, emmer and durum. Gluten is used to help foods in maintaining their shape. It effectively holds foods together. Some foods you would never think of as containing gluten actually do. The main three gluten-filled foods are wheat, rye and barley.
What Foods Contain Gluten?
In addition to wheat, rye and barley, foods that contain malt have gluten. They include malt vinegar, malt flavoring, malt syrup, malt extract, malted milk, malted milkshakes and malted barley flour. Brewer’s yeast is also a culprit.
Many foods that contain gluten sources may have the ingredient hidden within the list of ingredients. Be sure to read labels before you assume that a product is gluten-free. Some products labeled wheat-free are actually not gluten-free. They could still contain rye, barley or spelt, which is contain gluten.
Common foods with gluten among their ingredients are:
- Beer (unless it is listed as explicitly gluten-free)
- Malt beverages
- Noodles, including egg noodles, chow mein and ramen.
Mung bean and rice noodles are free of gluten.
- Pastas, including gnocchi, couscous, dumplings and ravioli
- Pastries and breads, including rolls, doughnuts, muffins, potato bread, cornbread, flatbreads, bagels, pita and croissants
- Brownies, pie crusts, cookies and cakes
- Crackers, including graham crackers, Goldfish® and pretzels
- Cereals like rice puffs and corn flakes made with malt flavoring or extract
- Granola, if made with regular, not gluten-free, oats
- Flour tortillas
- Breakfast foods, like biscuits, crepes, French toast, waffles and pancakes
- Coating and breading mixes
- Gravies and sauces, if they use wheat flour to thicken the product, as well as cream sauces and soy sauce
- Croutons, dressings and stuffing
- Any other food that includes “wheat flour”
- It is important to point out that this not an exhaustive list and that it is absolutely essential you thoroughly check a products ingredients list.
