The holidays can make lifestyle diets, like gluten-free, dairy-free and vegan, a little more difficult for both the individual whose diet differs from the mainstream, and for those cooking for them. For the next couple of weeks we’ll post recipes and ideas for holiday eats and treats that everyone can enjoy.
This week, let’s talk gluten.
What is gluten? Well, it's a little more complicated than this, but here is the easy-to-understand definition: its the sticky protein substance in wheat and other products that give a chewy texture. A gluten-free diet is mainly used to treat celiac-disease, but there are many other health professionals who have been prescribing it to help with other disorders, such as ADHD.
Those who are gluten-free must stay away from: Bulgar, barley, durham, farina, graham flour, kamut, matzo meal, rye, semolina, spelt, triticale, and wheat.
In addition, those adhering to a gluten-free diet should also be wary of these items and make sure they are labeled gluten-free: beer, breads, candies, cakes and pies, cereals, cookies, crackers, croutons, gravies, imitation meats or seafood, oats, pastas, processed lunch meats, salad dressings, sauces, and soups. Cross contamination is something to be watchful of as well. And other products that you may not have thought of, like food additives, lipstick, vitamins, and toothpaste, may contain gluten.
But just as there are many things that one has to take out of their diet, there are many other options that one can add in, and have fun in the process. Sometimes difficulties in life, like a food allergy, offer a new learning experience that we would not have otherwise encountered. We can always take difficulties and turn them into strengths and positive experiences. For example, sometimes food allergies actually cause us to be more health conscious, and as a side benefit, healthier, and more informed about our own health and alternative options--and able to help others in return.
Here is a short list of food items that those who are gluten-free (or cooking for people who are gluten-free) can eat and use as substitutes for some of the above: Amaranth, arrowroot, buckwheat, corn, cornmeal, gluten-free flours (rice, soy, corn, potato, beans), hominy grits, polenta, pure corn tortillas, quinoa, rice, and tapioca.
Because wheat contains gluten, many times bread is something that people give up, but tend to crave. You can still have bread with a little creativity, and there are plenty of options that are in-store as well, you just have to know which brand to choose. I don’t have a gluten intolerance, but I’ve tried many gluten-free breads and listed a couple of my favorites. Try one out, either store bought or handmade, let us know what you think and, post your favorite brands or recipes.
A couple of good and tasty gluten free breads and where to find them:
Gluten-free bread recipes:
Cranberry quinoa bread
Zucchini bread
Cinnamon bread
Carrot muffins
Sweet potato cornbread
Pizza
Dinner rolls
Sandwich bread
Date muffins
Zucchini bread
Cinnamon bread
Carrot muffins
Sweet potato cornbread
Pizza
Dinner rolls
Sandwich bread
Date muffins
Good gluten-free recipe blogs/websites:
References:
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