Beginnings Gluten-Free Easy Starter Guide Kathy Smart
Gluten-Free Beginnings Easy Starter Guide Kathy Smart Lisa Cantkier An introduction to gluten-free living and your journey to better health Foreword by Rose Reisman. With contributions from Dr. William Davis. Food Stylist: Trevor Smith Food Photographer: James Park Editor: Malvina Beker-Kiperman, MA Design and Art Direction: Answermen Ltd. Copyright © 2012 by Kathy Smart and Lisa Cantkier, www.livethesmartway. com, www.glutenfreefind.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, photocopying, mechanical, or otherwise without the prior permission of Live The Smart Way, GlutenFreeFind and NC Design Solutions. Recipe photos Copyright © 2012 James Park www.JamesParkPhotography.com ii Gluten-Free Beginnings - Easy Starter Guide Table of Contents Food for Thought: A Note from the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iv Acknowledgements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . v About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi Foreword by Rose Reisman, MBA, RNC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . viii What is Gluten? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 What is Gluten intolerance? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Is wheat healthy for those who are not gluten intolerant? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 What is Celiac Disease? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Celiac Disease: Diagnosis and Treatment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 What is the Gluten-Free Det? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Hidden Sources of Gluten . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 How much Gluten can Cause a Problem? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Did you know? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Ways to Prevent Cross-Contamination . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Gluten-Free Certification . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 How to Advocate for and Help your Gluten-Intolerant Child . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Gluten-Free Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Gluten-Free Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Gluten-Free Gums . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Cooking Times for Gluten-Free Grains and Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Gluten Free Baking Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Gluten-Free Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Gluten-Free and Healthy Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Gluten-Free Beginnings - Easy Starter Guide iii Food for Thought: A Note from the Authors There is absolutely no single food that is good for everyone. There is an old saying, “One man’s food is another man’s poison.” For us, nutrition truly is the basis ~ the fundamental foundation of achieving and maintaining good health. Since both of us have been medically diagnosed with celiac disease, we have a true understanding of how challenging it can be to “go gluten-free.” This resource is an introduction to gluten-free living, and provides many tools that can help you (or your child, or loved one) on your gluten-free beginning. Transitioning to gluten-free living can be a wonderful journey to better health; one that requires time, patience and nurturing. It is not a transition to be made overnight. Take your time, and enjoy the learning process. We have included Smart facts, Finds and information that have been, and continue to be most helpful to us. The information contained in this e-book is not intended for any medical application, including, but not limited to diagnosis, or treatment of any health condition. For medical advice, please contact your health professional. We are not medical professionals, therefore, please always consult with your medical doctor or health professional to find out whether the information provided in this resource is appropriate for you or your loved ones first. Wishing you health on your gluten-free journey! ~ Kathy & Lisa iv Gluten-Free Beginnings - Easy Starter Guide Acknowledgements We would like to thank our wonderful family, friends and colleagues for all of their support with this endeavor. We would like to express our gratitude to Rose Reisman for supporting our work, sharing her nutrition and culinary expertise with us, and the world. Thank you to Norene Gilletz for her inspiring and comforting recipes, wisdom, friendship, and constant encouragement. A special thank you goes to Dr. William Davis for his support, for sharing his medical knowledge, and for helping people around the world to improve their overall health. Thank you to Malvina BekerKiperman for her editing expertise and support. Thank you to Peter Lefebvre and Curtis Grife of Answermen Ltd. for their expert design work. Gluten-Free Beginnings - Easy Starter Guide v About Kathy Smart, PTS, RSNA, RNC Kathy Smart is a diagnosed celiac, and known as Canada’s leading gluten-free expert. She is the award recipient of the 2012 Orleans Health and Wellness Expo’s Leadership in Wellness “Eat Right Award.” As the host and chef of the world’s first gluten-free and vegetarian TV show ‘Live The Smart Way’ on Rogers TV, as well as author of the bestseller, Live the Smart Way Gluten-Free Cookbook, the title holds strong. Her cookbook is available internationally through Amazon, Chapters, Costco, Indigo, and anywhere cookbooks are sold. Kathy also appears as a TV chef and nutritionist regularly on CTV, CBC TV, Rogers TV and radio, where she teaches, motivates and inspires others to live smarter by providing healthy recipes and healthy living tips, specific for the gluten-free lifestyle. Kathy excels at public speaking, menu specialization, recipe development and recipe modifications, including gluten-free, wheat- free, dairy-free and vegetarian/ vegan options. She has designed recipes and menus for retail, and for menus at various restaurants and catering companies interested in gluten-free and vegan options. Her planning considers special needs including age, disease, gender, and heredity. Kathy has designed thousands of personalized programs for clients with diabetes, arthritis, osteoporosis, heart disease and food allergies. As a celiac herself, she fully understands the needs and tastes of going gluten-free. Kathy is a registered nutritional consultant with the Canadian Examining Board of Health Care Practitioners, a Registered Sports Nutrition Advisor, a Holistic Teaching Chef with the Holistic Cooking Academy of Canada, a Registered Personal Fitness Trainer with the Canadian Association of Fitness Professionals, and holds her certificate of Plant Nutrition from eCornell, a subsidiary of Cornell University. With over 16 years of experience in the health and fitness sectors, Kathy provides nutritional consultation to clients, specializing in gluten-free and vegetarian options. She is a nutritional consultant with Designed Food Systems Inc., where she develops specialty menus and recipe testing for commercial clients, and she is a teaching chef for the Ottawa Carleton District School Board, where she teaches cooking classes focused on specialty diets and healthy living. In addition, Kathy has a private nutritional practice specializing in gluten-free and vegetarian diets. vi Gluten-Free Beginnings - Easy Starter Guide About Lisa Cantkier, OCT, BA, BEd Lisa was diagnosed with celiac disease as a toddler at a time when the disease was quite rare. Her interest in helping others with the disease led her to develop GlutenFreeFind.com, which is a comprehensive, online gluten-free directory that provides accessibility for those living a gluten-free lifestyle. The site is healthy living focused, user friendly, free and easy to navigate, and features “gluten-free finds” from cities within Canada and the USA. GlutenFreeFind.com has been featured on radio and television, and has been featured in a number of blogs, websites and magazines, including: Allerbling.com, AutismBeacon.com, CeliacCorner.com, DelightGlutenFree. com, DietDessertNDogs.com, GlutenFreeHelp.info, GlutenFreeLiving.ca, HealthyBlenderRecipes.com, HolyCrap.ca, LaurenDavidStyle.com, Martha Stewart’s WholeLiving.com, MondaysCeliac.com, Rose Reisman’s “Food Bites” on 680News, RedAppleLipstick.com, and RogersTV.com. Lisa holds a degree in psychology, a degree in education, and special education specialist certification. Her background includes extensive professional training and work experience with children with a variety of disabilities and special needs, both in and out of classroom settings primarily as a certified special education resource teacher. Lisa enjoys and excels at researching and writing about health issues, particularly with respect to celiac disease and healthy gluten-free living. Her writing and recipes have been published in several blogs, websites and magazines, including: Best Health Magazine, Chic Galleria Online Magazine, Easy Eats Digital Magazine, Foodista.com, RogersTV.com, TVOParents. com, Viva Magazine and YummyMummyClub.ca. Lisa has also appeared as a guest on RogersTV daytime featuring GlutenFreeFind.com and healthy gluten-free living. In addition, Lisa’s work has been published in the “Gluten-Free Baking with KitchenAid Cookbook” (2012) which is a web-based, digital cookbook created by Tess Masters (AKA The Blender Girl) of HealthyBlenderRecipes. com. It features a collection of easy-to-make, healthy and delicious glutenfree recipes developed by 30 renowned gluten-free cookbook authors and food blogger experts from across North America. You can find it at BakeSpace.com. Lisa is also a wife and proud mother of two very active little boys. Gluten-Free Beginnings - Easy Starter Guide vii Foreword I am honored to be writing the Foreword for Gluten-Free Beginnings: Easy Starter Guide. This is a very important resource for anyone suffering with celiac disease or intolerance. A decade ago the prevalence of celiac disease was 1 in 2500 worldwide. Today the statistic is 1 in 133! The prevalence of gluten-intolerance has also increased substantially. The reasons for such an increase in celiac disease and gluten intolerance are not easy to determine, but genetically altering wheat over the years to make it more cost efficient may be partially responsible. The fact is that more and more people feel unwell when eating gluten foods. The food manufacturers and restaurants have responded with a 61% increase in gluten-free foods and menu items. Kathy Smart, known as Canada’s leading gluten-free expert, and Lisa Cantkier who has developed a number one website for those living glutenfree, “GlutenFreeFind.com” are the experts behind this incredible resource guide. Both are celiacs, and have the knowledge, experience and empathy to advise thousands of others on how to successfully lead a normal and healthy life. By reading this book, you will develop a clear understanding of where gluten may be hidden in foods you would never have dreamed of; how to proceed in developing your own personal gluten-free diet, and how to easily shop for gluten-free foods, as well as interpreting food labels. A handful of delicious healthy recipes are also included. The Peanut Curry Chicken and Dream Cookies won my family over! Congratulations to both Kathy and Lisa for helping so many who have suffered unnecessarily for too long. Rose Reisman, MBA, RNC As a health and wellness entrepreneur, Rose Reisman has taken her passion for healthy living and developed it into a multi-faceted enterprise. Rose is an author of 17 cookbooks, a regular guest on Canada AM, Breakfast TV, CityLine and 680 News, a regular newspaper and online contributor to Dr. Oz’s “Sharecare” website, the National Post, Huffington Post Canada, and Metro News. She’s the owner of Rose Reisman Catering and Personal Gourmet, and menu consultant at Glow Restaurant and the Pickle Barrel chain. Rose holds an MBA, and is a Nutritionist and Adjunct Professor at York University’s Faculty of Health. www.artoflivingwell.ca viii Gluten-Free Beginnings - Easy Starter Guide What is Gluten? Gluten is a protein found within the seeds or grains of wheat, rye, barley, spelt, kamut and triticale The proteins are loosely called “gluten”, but gluten is made up of several subfractions of proteins Gluten acts as a rubbery kind of binder when liquid is added, and gives bread and wheat products their doughy texture What is Gluten intolerance? Gluten intolerance (also commonly referred to as gluten sensitivity) takes place when a person cannot tolerate gluten. Any individual who has celiac disease is in essence gluten “intolerant/sensitive”. Usually, the term “gluten intolerant” describes individuals who get symptoms when they eat gluten, and feel better on a gluten-free diet, but do not have celiac disease per se. Common symptoms of gluten intolerance/sensitivity include abdominal pain, fatigue, headaches and paresthesia, which refers to tingling of the extremities (Canadian Celiac Association, 2011). Is wheat healthy for those who are not gluten intolerant? Modern wheat – the product of genetics research for increased yield conducted in the 1970s - is a source of the protein gliadin, which is an opiate. But this opiate does not make us “high”; gliadin is an appetitestimulant. Many medical professionals now believe that it is not fat, but wheat that is causing the obesity epidemic in North America. Wheat increases blood sugar higher than 6 teaspoons of table sugar. Advice to “eat more healthy whole grains” is little better than being told to eat candy bars at every meal. *Printed with permission by Dr. William Davis, MD, 2012 Gluten-Free Beginnings - Easy Starter Guide 1 What is Celiac Disease? Villi in the Small Intestines We now know that celiac disease was, and continues to be underestimated. Celiac disease was first described in 1888 by Dr. Samuel Gee, and reiterated by Dr. R.A. Gibbons, as a disease of malabsorption. In the 1930s, Dr. Dicke discovered that a wheat-free diet resulted in a full remission of symptoms. In 1950, a surgical device was developed to biopsy tissue samples from the small intestinal lining. It was this invention that led to redefining celiac disease during the 1960s. Today more than 2 million North Americans suffer from celiac disease. When actively sought, celiac disease is found in approximately 1% of apparently healthy, symptom-free American adults, making it more than twice as common as inflammatory bowel disease. And those numbers are expected to rise. Cases of celiac disease found in children are equally spread among males and females. In adults, however, twice as many women are diagnosed in comparison to men. Much of what we eat is absorbed through the surface of the small intestines via the villi Villi are small, finger like projections in the small intestine that increase the surface area of the small intestine Villi line the small intestines, and help increase the absorption area for nutrients In celiac disease, the small intestines become so damaged by gluten that villi become flat, and cannot do their job of absorbing nutrients. Therefore, many nutrient deficiencies can occur in the celiac individual Symptoms of celiac disease include muscle soreness, joint pain, congestion, stomach cramps, bloating, fatigue, gas, diarrhea or constipation, weight loss or weight gain, skin rashes, depression, irritability, confusion, anxiety and other mood changes Celiac disease can also manifest as an autoimmune response in the skin. Dermatitis Herpetiformis is a gluten-sensitive skin disease. This subgroup of celiac disease can manifest as itchy skin lesions found on the back of the knees, buttocks, elbows, and/or the face. 2 Gluten-Free Beginnings - Easy Starter Guide Celiac Disease: Diagnosis and Treatment At this time, a medical diagnosis of celiac disease in North America can only be made by a small bowel biopsy. Blood test screening is now commonly indicated by a medical doctor first. There is no known cure for celiac disease yet, however, it can usually (not in all cases) be effectively treated and controlled by strict adherence to a gluten-free diet. What is the Gluten-Free Det? The gluten-free diet is a diet that is absent of all sources of gluten, including hidden sources of gluten. Keep in mind that gluten-free does not mean “carb-free.” Gluten-free grains are not free of carbohydrates, therefore, you need to be conscious of that when consuming gluten-free foods. Learning how to live a gluten-free lifestyle requires time, patience and support. To follow the gluten-free diet properly, one must become educated about which ingredients should be avoided, and which ingredients are safe. It is also important to learn about how to avoid issues of cross-contamination, in order to prevent accidental ingestion of gluten. You can see Kathy’s own compilation of “gluten containing” ingredients to avoid in her guide “Kathy’s Smart Ingredient Guide” which is available through her website, www.LivetheSmartWay.com. Please see our recommended list of online resources, blogs and books near the end of this e-book for further information and support. Hidden Sources of Gluten Malt is derived from barley which contains gluten Hydrolyzed Vegetable/Plant Protein (HVP/HPP) is made from wheat gluten; hydrolysis is the breaking down of protein by acids or enzymes, and most are made from corn, soy or wheat Baking Powder contains wheat starch, which contains gluten Spices and Seasonings may contain flour if not listed individually on label Food Starch/Modified Starch: normally the type of starch is identified; cornstarch can be called starch Beers and Ales: distilled alcohol such as gin, vodka, whiskey and rye are acceptable, however, some individuals still react Gluten-Free Beginnings - Easy Starter Guide 3 Soy sauce and Tamari: some contain wheat Processed Foods: sausages, puddings, ice cream, low fat dairy products, canned meat or fish, soups, gravies or sauces, salad dressings, imitation seafood, processed meats, chips; all may use wheat products as fillers Dextrin is a starch partially hydrolyzed from any grain, usually from corn or tapioca; used as a thickener or stabilizer Many pharmaceutical companies use starch-binding materials in their products which could include wheat starch How much Gluten can Cause a Problem? It only takes 1 gram of gluten for a celiac or gluten sensitive individual to have an outbreak of symptoms! That is just one single crumb! Even just 1/8 of a teaspoon can cause an eruption of symptoms Did you know? 14,000 allergy-related visits in the last year required 400 hospital stays * Emergency and hospital visits cost Canadians over $5 million per year * The direct and indirect economic burden of food allergy/gluten reactions to Canadian households managing these conditions exceeds $5 billion per year* 12% of allergic/gluten reactions need to be treated in emergency rooms * * Source: Canadian Celiac Association , January 24, 2011 4 Gluten-Free Beginnings - Easy Starter Guide Ways to Prevent Cross-Contamination Cross-contamination is when gluten-free food makes direct contact with food that contains gluten. Cross-contamination is the main reason why most manufactured oats are considered unsafe for those who are glutenintolerant. Cross-contamination can happen in the home, as well as food manufacturing and dining establishments. Although there’s not too much we can do to keep ourselves safe with respect to manufacturing processes and dining establishments (be sure to keep up with food recalls and ask appropriate questions when dining out), there are lots of things we can do when at home, or in someone else’s home. The following lists include some helpful (often overlooked) tips, and are in random order. Tips to help you prevent cross-contamination at home: 1. Oat and wheat grains are usually grown side by side in fields. They are often milled with the same equipment, and stored in the same containers. Inevitably, this often causes oats to become contaminated. When shopping for oats, make sure the packaging is labeled “PURE” and gluten-free. You can find pure, gluten-free oats in the health food section of your grocery store, or in health food stores. 2. Clean all of your cooking surfaces, cooking equipment and utensils very thoroughly before preparing gluten-free food. You can even dedicate an area of your counter “the gluten-free spot.” 3. If possible, use a separate set of cooking/baking equipment and utensils. When in doubt when eating out (for example, when visiting friends and family), use paper plates and plastic cutlery. You’ll help yourself, as well as your host by reducing the dishwashing! 4. Label your gluten-free cooking and baking equipment. 5. Try to have a separate, gluten-free toaster in your home. As an alternative, there are toaster covers on the market now that you can insert into your toaster. This is a fairly new product. If you purchase a toaster cover, make sure it is 100% safe to use inside your toaster. A separate microwave oven is another thought. Gluten-Free Beginnings - Easy Starter Guide 5 6. Do not fry gluten-free food in the same oil used for frying non-glutenfree food. The same applies to pasta and other boiled foods – use separate pots for gluten-free and non-gluten-free food. 7. When it comes to spreads such as butter, cream cheese, jam, peanut butter, etc., bread crumbs often get left behind. It would be preferable to have your own spreads labeled gluten-free. 8. Gluten-free foods and flours at bulk markets can become crosscontaminated from the scoops – be careful! Tips to help you prevent cross-contamination when dining out: 1. In dining establishments, ask whether non-breaded foods are fried in the same oil as breaded foods. The same applies to pasta – find out if your gluten-free pasta has been boiled in the same pot/water as the nongluten-free pasta (as well as other boiled foods). 2. When dining out, request the little pre-packaged spreads - they’re cute too! 3. Choose where you eat wisely and ask appropriate questions. Food prepared in any kitchen that is not 100% dedicated gluten-free is at risk of cross-contamination (for example, if equipment is not cleaned properly after preparing gluten-containing food). 4. It’s a good idea to keep a few emergency snacks in your bag or purse as back up. A protein bar or zip-lock bag filled with nuts (if your child can tolerate nuts, of course) or dried fruit can come in handy in those uncertain situations! 5. Keep informed and ask questions, you are your (or your child’s) best advocate. And when in doubt, just don’t eat it! 6 Gluten-Free Beginnings - Easy Starter Guide Gluten-Free Certification If you have gluten-intolerance, it is important to be aware of the fact that although dining establishments and food companies may make claims of their products being gluten-free, there is always a risk of crosscontamination. Some companies have gluten-free certification for their products. That means that such companies receive gluten-free certification from associations and organizations (generally non-profit) that have programs in place with strict standards (you should verify the level of standards depending on the program in question) for what is considered gluten-free; they inspect products for gluten, and as a result, provide certification to businesses for their products where appropriate. For example, the Gluten Intolerance Group (also known as GIG) manages a program called “Gluten Free Certification Organization” or GFCO which does exactly that. The Canadian Celiac Association (which is also nonprofit) manages Canada’s Gluten-Free Certification Program (GFCP). The goal of these programs is to strengthen identification of gluten-free products, public safety and consumer confidence. Usually if a product has gluten-free certification, a certification logo will be indicated on the product packaging. It is a good idea to be aware of the programs and logos that are considered safe. We do not endorse any particular gluten-free certification programs. For more information about gluten-free certification, you can visit: http://www.gluten.net/gfco/default.aspx http://www.celiac.ca/index.php/about-the-cca/certification/ Gluten-Free Beginnings - Easy Starter Guide 7 How to Advocate for and Help your Gluten-Intolerant Child Here are some tips to help you advocate for and help your gluten-intolerant child at school, camp, parties and other social gatherings. Check with your child’s doctor or health professional to find out whether the following tips are appropriate for your child first. 1. At the beginning of each school (or camp) year, schedule a meeting with your child’s teachers and school principal(s) or supervising camp staff to discuss your child’s condition and/or intolerance. Be very clear about what your child can and cannot tolerate, as well as the short-term and long-term consequences of eating foods your child cannot tolerate. Bring copies of helpful facts and information, and even myths to educate the staff. You can also bring helpful books and/or videos to share. Any notes from your child’s health professionals may be helpful as well. * Please refer to the resource lists at the end of this e-book 2. Ask your child’s school staff to post a fact sheet in the office, staffroom and your child’s classroom about your child’s condition/intolerance (e.g., celiac disease) and a list of foods that your child must avoid. This can also be put up at camp in any office or staffroom. 3. Get a medical alert bracelet for your child and list your child’s condition(s) (e.g.,. celiac disease) and list your child’s food intolerance clearly (e.g., gluten intolerant). 4. Ask your child’s teacher or supervising camp staff if you can come into the school or camp one day and have a discussion with the class/ group about your child’s condition/food intolerance. You can even find out if you can bring in props, such as products your child is and is not allowed. Or, you might want to bring in a short video about celiac disease and the gluten-free diet. 5. Call the parents of the birthday child the week before and the day before the birthday party to inform them and remind them about your child’s food intolerance. You could even offer to bring food your child is allowed. 6. For birthday parties, always send some “back up food” with your child, even if it’s a package of cookies, or a cupcake – just in case! 7. Teach your child about his/her food intolerance, and teach your child to share the information with others. It is a good idea for your child to learn how to self-advocate at a young age. If your child is very young, 8 Gluten-Free Beginnings - Easy Starter Guide you can teach him/her through the use of puppets. Research shows that young children learn very well through the use of puppets. 8. Keep “back up snacks” in your purse or bag when going out, or to social events. Things like mixed nuts (if your child can tolerate nuts), granola bars, or dried fruit can come in handy and the most unexpected times. 9. Many non-profit associations offer camps, support groups and educational programs for children. Please see the list of gluten-free resources at the end of this e-book for more information. 10.Be positive – learn to look on the bright side, and teach your child to do so as well. There are many advantages to living gluten-free. Keeping positive and demonstrating strength will make your child stronger and better able to cope. Gluten-Free Grains Cavena Nuda (Naked Oats) – A new gluten-free grain introduced to the public in 2009 Also known as Rice of the Prairies, Cavena Nuda is a hull-less, gluten- free oat grain that when cooked can be a replacement to brown rice, wheat berries or quinoa. It has a chewy texture with amazing nutritional benefits - just ¼ cup has 5 grams of fibre and 8 grams of protein! Cavena, meaning Canadian Naked Oats, is the culmination of decades of research by “Dr. Oats,” Dr. Vern Burrows and Agriculture Canada Cavena is unique, as the oat itself is naturally both hull-less and hairless. There is no difference in the look or growth of the plant until harvest. When cavena is threshed, the hull is removed and returned to the soil immediately, where it breaks down, improving the health of the field. Cavena is then much moredense, needing far less storage space and hauling, reducing the carbon footprint. While regular oats need heat treating once the hull is removed, Cavena has natural defences against spoiling. Cavena offers excellent nutritional qualities: High Beta Glucan Levels - The high levels of beta glucan in Cavena means that it can lower your cholesterol levels, improving your cardiovascular system without the use of drugs or artificial supplements. Gluten-Free Beginnings - Easy Starter Guide 9 Wheat-Free - Cavena can offer a new source of nutrition for those who are gluten intolerant or celiac High Protein - Cavena has a very easily digested protein content, with very high levels of lysine - the key to good muscle growth. Because it is not heat treated, it retains all of its protein until eaten (Smart and Natural Foods Ltd., 2012, www.mysmartfoods.com) Amaranth Amaranth is not an actual grain; it is an ancient Aztec plant which produces flowerets containing tiny grain-like seeds It has a nut-like flavor, is high in protein, and is the second highest in quality protein (second only to quinoa, being short of lysine to be a complete protein), dietary fiber, iron, magnesium, phosphorus, potassium, zinc, calcium and B vitamins. Excellent added to baked goods in addition to other gluten-free flours Buckwheat Buckwheat is classified as a fruit, not a cereal grain, and is closely related to rhubarb. It is triangular in shape, and has a black shell. The kernel inside the shell is known as a groat. Groats, or dehulled buckwheat kernels are sold roasted or unroasted. Roasted groats are called kasha; roasting gives buckwheat kernels a nutty flavor. Unroasted whole groats are cooked and used as a side dish, pasta (soba noodles), or can be ground into cream of buckwheat cereal or flour This flour is excellent when added to other gluten-free flours in order to add a nutty and robust taste Coconut Flour Made from ground coconut meat Excellent high-fiber alternative to wheat Coconut flour can be used to make breads, cakes, pies and other baked goods. Use 15 – 25% in place of other flours in standard recipes, or use 100% coconut flour to create a variety of delicious goods by following specially formulated recipes. For each portion of coconut flour used, add an equal amount of additional liquid in the form of water, or double your eggs to give your baked goods a nicer gluten-free consistency 10 Gluten-Free Beginnings - Easy Starter Guide It has the highest fibre content of any flour. Having a very low concentration of digestible carbohydrates makes it an excellent choice for those who must restrict their carbohydrate intake. Garfava Flour Garfava flour is blended from a combination of chickpeas and fava (or broad beans), and it is high in protein and fiber Garfava Flour improves the texture of cakes, cookies, muffins, bagels, scones, and even pizza crust; its mild, nutty flavor makes for great tortillas as well! Garbanzo Flour Garbanzo flour is ground chickpeas, and it is high in protein and fiber Use up to 25% bean flour in your gluten-free flour mix to add protein, fiber, and iron Use bean flour to thicken or cream soups, stews, sauces and gravies Millet Millet is a cereal commonly used in Europe, and is gaining popularity in North America. It is one of the oldest of the ancient grains. Millet contains considerable protein, as well as B vitamins, lecithin, calcium, iron, magnesium, phosphorus and potassium. Millet is an excellent addition to soups and stews, to thicken and add creaminess without the added flour or cream Potato Flour/Starch Potato flour is coarser than potato starch. It is creamy and heavy in texture. It absorbs much more liquid than potato starch. Potato four is best combined in small quantities with other flours. Potato starch is an excellent thickener, and can be used in baking. Corn Corn was first grown in North America, and continues to be the most widely used grain in this hemisphere. When used in rotation with other grains, it is an important nutrient because it is the only grain which contains vitamin A Corn is ground into cornmeal, which has a coarser texture than corn flour Corn flour and cornmeal are both excellent used in combination with other gluten-free flours for quick breads Gluten-Free Beginnings - Easy Starter Guide 11 Rice A staple food for more than half of the world’s people, rice comes in long, medium and short grain varieties. Brown rice has the indigestible husk removed, but still has the whole kernel, and is rich in nutrients such as B vitamins, vitamin E, iron, protein and linoleic acid (omega-6 fatty acids) Add brown rice flour to baked goods, sauces, gravies or stews to thicken, and add texture without added gluten Wild Rice Wild rice, an aquatic grass indigenous to North America, grows extensively in shallow lakes and streams It is not a member of the rice family, and has a distinct, nut-like, roasted flavor. It is a good source of dietary fiber and protein, and is a source of phosphorus, potassium and zinc Rice Bran Made from the hulls of brown rice. It has a high concentration of minerals and B vitamins Rice bran is an incredible source of the vitamins, minerals, amino acids, essential fatty acids and antioxidant nutrients that help fight disease and promote good health. It’s no wonder the healthy oil that comes from rice bran is becoming so successful at replacing hydrogenated oils containing trans-fat. Research is on-going with this invaluable food source, and scientists have found components critical to human health. Sorghum Sorghum is a major cereal grain that grows in hot, semi-arid tropical, and dry temperate areas of the world (USA, Mexico, Africa, India, and China) It is similar in composition to corn. Sorghum is a good source of protein and dietary fiber, and is high in phosphorus, potassium, B1, B3, B6 and iron. Sorghum is an excellent gluten-free flour to add to baked goods Add 1/2 to 1 Tablespoon of corn starch to every cup of sorghum flour to improve smoothness and moisture retention 12 Gluten-Free Beginnings - Easy Starter Guide Tapioca Starch/Tapioca flour Both are made from the cassava root that has been processed, dehydrated and finely ground to create a very fine powder (they are the same thing) Excellent used as a thickener for sauces and gravies Teff Teff is a grass native to Ethiopia and the eastern African highlands, and is the smallest of all grains in the world This grain is used to make “injera,” which is flat, thin, porous bread. It has a unique, mild molasses-like flavor, and the grain can be white or black. Teff seeds are more nutritious than most grains, as the small seed size means the germ and bran (the outer part of the seed) account for a much larger volume of the seed, and these portions are where the nutrients are concentrated. Teff is high in protein, calcium, magnesium, iron, B1, B2, B3 and zinc. Teff can also be used as a thickener in soups, gravies and stews Whole Bean Flour Whole bean flour is made from romano beans It is high in protein and dietary fiber, and provides more calcium, iron, potassium, B1, B2, and folate than other traditional gluten-free fours Baked products made with bean flours have a better texture that more closely resembles wheat products, however, the flavor will be different Oats The safety of oats in individuals with celiac disease has been extensively investigated. Clinical evidence confirms that consumption of pure, uncontaminated oats is safe in the amount of 50 to 70 grams per day (1/2 – 3/4 cup dry rolled oats) by adults, and 20 to 25 grams per day (1/4 cup dry rolled oats) by children with celiac disease (Canadian Celiac Association, 2007). Studies looking at the consumption of oats over five years have confirmed their safety. However, the studies looking at safety of oats in celiac disease have involved a small number of subjects, the oats used were pure, free of gluten contamination, and the amount allowed per day was also limited (Canadian Celiac Association, 2007). More research is needed to better confirm the safety of oats in individuals with celiac disease. Gluten-Free Beginnings - Easy Starter Guide 13 Gluten-Free Seeds Chia Seeds A 1-ounce serving of chia (salvia hispanica L) contains approximately 4.9 grams of omega 3 fatty acids. Comparatively, flaxseed, which is another good plant source of omega 3 fatty acids, supplies about 1.8 grams of omega 3 fatty acids in a 1-ounce serving. Chia seeds are excellent when added to breads or gluten-free cereals in order to increase the fiber and Omega 3 fatty acids that are often lacking in a gluten-free diet. A 1-ounce serving of chia seeds contain 4.4 grams of protein. Compare that to a 1-ounce serving of kidney beans, which supply .01 grams of protein. As you can see, ounce per ounce, chia seeds are a concentrated source of nutrition. Flaxseeds Flax is rich in alpha-linolenic acid, an essential omega-3 fatty acid, a source of dietary fiber and plant lignans Flaxseeds may help protect against coronary heart disease, osteoporosis, as well as breast and colon cancer Add ground flax to porridge, cereal, gluten-free breads, pasta or yogurt to increase the fiber content, and to improve texture and elasticity Quinoa Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat Quinoa’s protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal, similar to milk. Quinoa is an excellent gluten-free alternative to couscous or barley, and can be used in recipes interchangeably Quinoa seeds are naturally covered with saponin, an extremely bitter resin which protects it from birds and insects. To be edible, the saponin must be removed. It has been consumed for thousands of years in South America, originating from the Andean Mountains, and was one of the staple foods of the Inca civilization. Quinoa contains the highest amount of protein, and the highest quality protein compared to any other grain or cereal, as it is a complete protein containing all essential amino acids. It is also high in iron, magnesium, phosphorus, potassium, zinc, B1, B2, B3, calcium and dietary fiber. 14 Gluten-Free Beginnings - Easy Starter Guide Quinoa’s protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of other grains (which are low in lysine), or soy (which is low in methionine and cystine). Gluten-Free Gums Guar Gum is made from a seed native to tropical Asia. The guar seeds are dehusked, milled and screened to obtain the guar gum. It is usually produced as a free-flowing, pale, off-white-colored, coarse to finely ground powder. Xantham gum is made by a micro-organism called Xanthomonas Camestris. Both of these gums are used in gluten-free cooking to bind and thicken the finished product. Without adding these gums, baking products are often very dry and crumble easily. Xanthan Gum is preferred for baked goods like cookies and breads. Guar Gum is best for cold foods like sorbets, ice creams and pastry fillings. Foods with citrus content can cause guar gum to lose its thickening ability. For recipes that use citrus, use xanthan gum, or use double the amount of guar gum requested. To ensure that the gums dissolve properly, ensure you add the gums to the oil component of the recipe to make a complete mix. Helpful measurements for the Gums How much Xanthan Gum is needed for Gluten-Free Baking? Cookies...........................................¼ teaspoon per cup of flour Cakes and Pancakes.....................½ teaspoon per cup of flour Muffins and Quick Breads..........¾ teaspoon per cup of flour Breads.............................................1 to 1½ teaspoons per cup of flour Pizza Dough..................................2 teaspoons per cup of flour How much Guar Gum is needed for Gluten-Free Baking? Cookies...........................................¼ to ½ teaspoon per cup of flour Cakes and Pancakes.....................¾ teaspoon per cup of flour Muffins and Quick Breads..........1 teaspoon per cup of flour Breads.............................................1-½ to 2 teaspoons per cup of flour Pizza Dough..................................1 Tablespoon per cup of flour For Hot Foods (gravies, stews , heated pudding) Use 1-3 teaspoons per one quart of liquid. (1 quart=4 cups) For Cold Foods (salad dressing, ice creams, pudding) Use 1-2 teaspoons per one quart of liquid. (1 quart=4 cups) Gluten-Free Beginnings - Easy Starter Guide 15 Cooking Times for Gluten-Free Grains and Seeds Rinse grain in cold water and drain well. Bring water, broth or fruit juice to a boil. Pour grain in slowly, stirring as you do so. Let water come to a boil again, and then turn heat to the lowest possible temperature. Cook slowly without stirring until all the water is absorbed. Do not stir any more than absolutely necessary, otherwise your grains will become gummy. Amaranth 1 ½ cups 20 – 25 minutes 2 cups Buckwheat (kasha) 2 cups 15 minutes 2 ½ cups Cornmeal, coarse 4 cups 25 minutes 3 cups Millet 1 cup 20 minutes 1 ½ cups Quinoa 2 cups 15 – 20 minutes 3 cups Rice, brown 2 cups 1 hour 3 cups Rice, wild 2 cups 1 hour + 4 cups Teff 3 cups 15 – 20 minutes 3 cups To replace 1 cup of wheat flour Flour Amount Amaranth flour 1 cup Buckwheat flour 1 cup Cornmeal 1 cup Cornstarch ½ cup + ½ cup potato or rice flour Millet flour 1 cup Potato flour 5/8 cup 16 Gluten-Free Beginnings - Easy Starter Guide Flour Amount Quinoa flour 1 cup Rice flour 7/8 cup Teff Flour 1 cup Tapioca flour ½ cup Whole Bean flour 7/8 cup Gluten-Free Baking Tips When baking gluten-free, it’s important to know that you cannot effectively replace all-purpose wheat flour with one type of gluten-free flour alone. Ideally, you need a gluten-free flour, starch flour, and gum combination as a more suitable replacement. Flour blends that are high in starch produce better quality baked goods. Flour blends that include bean flours produce baked goods that are moist and less crumbly than other gluten-free flour combinations. Be careful not to over-bake or over-cook. If your glutenfree flour falls apart when you roll it out for cookies or other baked goods, simply pinch it back together. Gluten-Free Beginnings - Easy Starter Guide 17 The doctor of the future “ will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition. ~ Thomas Edison 18 " Gluten-Free Beginnings - Easy Starter Guide Gluten-Free Recipes List of recipes: Smart All-Purpose Gluten-Free Flour Mixture Fresh and Hearty Gluten-Free Bread High Protein Pancakes Baby Spinach and Strawberry Salad (4 Servings) High Protein Quinoa Salad Quinoa Tabouleh Peanut Curry Chicken Double Fudge Brownie Gluten-Free Berry-Full Muffins Dream Cookies Gluten-Free Beginnings - Easy Starter Guide 19 Smart All-Purpose Gluten-Free Flour Mixture (Use as a replacement to All-Purpose Flour) by Kathy Smart A low glycemic gluten-free flour, with high protein quinoa and bean flours; this flour delightfully replaces 1 cup of wheat flour in any recipe. ;;Smart Facts Recipe Highlights * Easy To Make * Low Glycemic * Dairy Free * Vegan ;;Nutritional Analysis Amount Per Serving Caloriesxxx Yield: 6 cups Ingredients: 2 ½ cups of brown rice flour 2 cups of sorghum flour 1 cup tapioca flour ½ cup quinoa flour ½ cup garbanzo bean flour ½ cup arrowroot starch 2 ½ Tablespoons xanthan gum Directions: 1. Sift all the ingredients into a large bowl, and then stir them together with a whisk. 2. Freeze until needed. 20 Gluten-Free Beginnings - Easy Starter Guide Fresh and Hearty Gluten-Free Bread by Kathy Smart Serves 18 I really cannot imagine life without bread! This bread is soft, hearty and so delicious when it comes fresh out of the bread maker! Enjoy this bread as much as I have creating it! Ingredients: 3 whole eggs 1 Tablespoon of apple cider vinegar ¼ cup of melted butter or coconut oil ¼ cup of honey 1 ½ cups of buttermilk at room temperature (if dairy intolerant use 1 cup of almond milk + 1/3 cup of ground almonds) 1 teaspoon of sea salt 1 Tablespoon of xanthan gum 1/3 cup of tapioca starch ½ cup of both potato starch and sorghum flour 2 cups of brown rice flour 1 Tablespoon of dry active yeast 2 Tablespoons of both sesame seeds and whole quinoa ;;Smart Facts Recipe Highlights * Low glycemic * Diabetic Friendly * Can be Dairy Free ;;Nutritional Analysis Amount Per Serving Total Fat Saturated Fat 4.5g 2g Cholesterol42.85mg Sodium160.85mg Potassium174.14mg Total Carbohydrates 28.18g Fiber2g Sugar5.26g Protein5g Directions: 1. Pre-grease 1.5 loaf pan with butter or coconut oil. 2. Place all ingredients into a bread machine in the order recommended by the manufacturer 3. Select the fast cycle on the bread machine. Add a splash of buttermilk if more liquid is required. 4. Let bread cool for 10-15 minutes before removing from pan. Gluten-Free Beginnings - Easy Starter Guide 21 High Protein Pancakes by Kathy Smart Serves: 1-2 (Makes 2 medium sized pancakes) Protein first thing in the morning helps to stabilize blood sugar levels and increase metabolism. These pancakes are a great way to start the day, or make a perfect pre or post workout snack. They also freeze well, and can be toasted just before serving for a quick breakfast. Ingredients: ½ cup quick cooking gluten free oatmeal ½ cup cottage cheese 1 teaspoon vanilla extract and cinnamon 2 eggs Directions: 1. Puree all ingredients in a blender. 2. Heat a non-stick skillet to medium, brush bottom lightly with butter or oil and fry pancakes on both sides until golden. 3. Top with your favorite pancake topping such as pure maple syrup, fresh berries, almond butter or yogurt. Gluten-Free Beginnings - Easy Starter Guide ;;Smart Facts This recipe was featured on CTV News and the Rethink Breast Cancer Blog: http://rethinkbreastcancer. blogspot.ca/2009/08/highprotein-pancakes-by-kathysmart.html Recipe Highlights * High in Protein * Easy to make * Diabetic Friendly * Vegetarian * Freezes Well ;;Nutritional Analysis Amount Per Serving Calories189 Total Fat 6.9g Saturated Fat 2.1g Cholesterol213.8g Sodium249mg Potassium 189 mg Total Carbohydrates 15.6g Fiber 2.1 g Sugar2.07 Protein 16.7 g 23 Baby Spinach and Strawberry Salad 4 Servings by Kathy Smart I have been strawberry picking with my mom since I was 4 years old at Avonmore Berry Farm. This salad was created after I took my niece Ella there. I love the sweetness of the fresh strawberries and how it contrasts with the crunch of the almonds. Ingredients: 1 teaspoon olive oil 4 Tablespoons slivered almonds or pecans 3 Tablespoons of olive oil 2 Tablespoon of balsamic vinegar 4 cups of washed baby spinach 1 cup of sliced strawberries 4 Tablespoons of crumbled goat feta cheese ;;Smart Facts Recipe Highlights * Low Glycemic * High in Iron * Diabetic Friendly * Vegetarian ;;Nutritional Analysis Amount Per Serving Calories160.75 Total Fat Saturated Fat 3.79g 17.42g Cholesterol 8.34mg Sodium 130.96mg Potassium 310.16mg Total Carbohydrates 7.69g Fiber 2.51g Sugar 4.16g Protein 4.41g Directions: 1. Toast slivered almonds with 1 teaspoon of olive oil over medium heat until brown. Set aside. 2. In a small bowl, add vinegar and whisk in olive oil until emulsified. 3. Divide baby spinach between 4 plates. Top each plate with sliced strawberries, and garnish with crumbled feta cheese and toasted almonds. Drizzle with vinaigrette just before serving. Gluten-Free Beginnings - Easy Starter Guide 25 High Protein Quinoa Salad by Kathy Smart (Serves 4) ;;Smart Facts Recipe Highlights * High in Protein * Vegan * Dariy Free This low glycemic, high protein salad is a fresh and light salad with just the perfect blend of heat, lemon and fresh cilantro. ;;Nutritional Analysis Ingredients: Amount Per Serving 1 cup quinoa, rinsed 1 ½ cups of cold water ½ teaspoon sea salt 3 Tablespoons each of fresh lemon and lime juice 1 teaspoon sea salt ½ teaspoon red pepper flakes ½ cup of kernelled corn 1 small red onion minced 1 small jalapeno minced or ½ teaspoon of red pepper flakes 1 red pepper finely diced 3 minced green scallions ¼ cup chopped fresh cilantro 2 Tablespoons of minced chives Calories137.36 Total Fat 1.97g Saturated Fat 0.23g Cholesterol0mg Sodium513.24mg Potassium301.25mg Total Carbohydrates 25.92g Fiber3.56g Sugar2.03g Protein5.11g Directions: 1. Bring water to a boil and add ½ teaspoon sea salt and quinoa. Return mixture to a boil, cover and reduce heat to low, and simmer for 15 minutes. Turn off heat and keep pot covered for 5 minutes. Spread quinoa on a tray to cool. 2. In a large bowl, whisk lemon and lime juices with red pepper flakes and salt until well combined. Add all vegetables and herbs, mixing thoroughly. Add cooked quinoa and toss until thoroughly combined. 3. Adjust seasoning, adding salt, pepper and fresh lime juice as desired. Gluten-Free Beginnings - Easy Starter Guide 27 Quinoa Tabouleh by Kathy Smart (8 Servings) A refreshing side dish that compliments either fish, chicken, lamb or beef with both its color and minty flavor. Ingredients: 1 cup quinoa ¾ cups water ½ teaspoons sea salt ½ cup olive oil ¼ cup lemon juice Salt and pepper to taste ½ red pepper, diced ½ yellow pepper, diced ½ cup fresh, chopped mint or 3 tablespoons dried 2 cups parsley, finely chopped 1 cup green onions, finely diced 1 small carrot, grated ;;Smart Facts Recipe Highlights * Easy to Make * Low Glycemic * Vegan ;;Nutritional Analysis Amount Per Serving Calories179.51 Total Fat Saturated Fat 10.51g 1.43g Cholesterol0mg Sodium373.79mg Potassium327.12mg Total Carbohydrates 18.49g Fiber3.02g Sugar1.46g Protein4.04g Directions: 1. Wash and drain quinoa. Place quinoa, water and salt in a pot and bring to a boil on medium-high heat. Cover pot and simmer for 20-25 minutes and allow to cool. 2. In a large bowl, whisk olive oil and lemon juice adding salt and pepper to taste. Add all of the vegetables and toss well until all ingredients are thoroughly combined. Add cooled quinoa and toss again until well combined. 3. Serve at room temperature. Gluten-Free Beginnings - Easy Starter Guide 29 Peanut Curry Chicken by Kathy Smart (Serves 2) The sweet taste of honey combines so perfect with the taste of creamy peanut sauce and just a hint of curry to blend the perfect curry dish! Ingredients: ;;Smart Facts Recipe Highlights * Dairy Free * High in Protein * Diabetic Friendly ;;Nutritional Analysis For chicken marinade: 2 teaspoons curry powder 4 Tablespoons Braggs All Purpose Seasoning 4 Tablespoons lemon juice 2 Tablespoons honey 2 garlic cloves - crushed ½ teaspoon cayenne pepper 2 4-ounce chicken breasts cut in one inch cubes 1 Spanish onion, sliced thin Amount Per Serving For peanut sauce: 3 Tablespoons of natural peanut butter 2 Tablespoons of honey 2 Tablespoons of Bragg’s amino acids (formerly referred to as soy sauce) 4 Tablespoons of coconut milk Protein29.4g Calories255 Calories From Fat Total Fat 72 8.5g Cholesterol65.8mg Sodium131mg Potassium390.3mg Carbohydrates15.6g Fiber<1g Sugar14.1g Directions: 1. Prepare marinade: whisk all ingredients in a bowl, add chicken marinate in fridge overnight. 2. Prepare peanut sauce: whisk all ingredients in a bowl, reserve. 3. Serve chicken with marinade over brown rice and cover with the above peanut sauce. Remove the chicken from the marinade, reserve marinade. Sauté chicken pieces in a Gluten-Free Beginnings - Easy Starter Guide pan until brown; add onions and sauté until onions are beginning to soften. Add reserved marinade, reduce heat to simmer and cook until chicken is done. 4. Pour over prepared brown rice and top with peanut sauce. 31 Double Fudge Brownie makes 12 generous pieces This recipe comes from a funny story as I was trying to convince my best friend, Anne that black beans could be used in a chocolate muffin or baked good recipe. It made sense to me… I was determined this could happen. Well…wow here is one of my favourite, double chocolate recipes to date! This recipe has been tested on teenage girls and boys. The verdict: Amazing! Ingredients: 1 can of black beans 540 millilitre - rinsed 3 eggs ½ cup of unsweetened cocoa ½ cup of butter or coconut oil ¾ cup of Sucanat ½ cup of dark chocolate chips 1 Tablespoon of vanilla extract ½ teaspoon of baking soda 2/3 cup of walnuts or pecans ;;Smart Facts Recipe Highlights * Easy to make * Vegetarian * High in Protein and Fibre * No Added Refined Sugars ;;Nutritional Analysis Amount Per Serving Calories253.71 Total Fat Saturated 15.86g Fat 7.21g Cholesterol73.21mg Sodium130.24mg Potassium198.53mg Total Carbohydrates 26.1g Fiber3.91g Sugar13.81g Protein5.56 Directions: Preheat oven to 350°F. 1. Add all ingredients, except walnuts, to a food processor and puree. 2. Stir in walnuts. 3. Add brownie batter to a pre-greased 7x7 inch baking pan. 4. Bake for 30 minutes or until toothpick comes out clean. 5. Serve with melted dark chocolate, fresh mango and coconut milk ice cream. Gluten-Free Beginnings - Easy Starter Guide 33 Gluten-Free Berry-Full Muffins by Lisa Cantkier A sweet treat for Spring (or anytime, really). These muffins are free of gluten and full of berries! They are gluten-free, dairy-free, can be made vegan, and are made without any refined sugar. Buy berries that are in season, and enjoy trying out different types of berries (try sticking to 3 different types of berries). Berries are considered one of the top 3 superfoods by most health experts. They offer a low GI index, an abundance of antioxidants, promote a healthy cardiovascular system, as well as healthy eyesight and memory. Yields approximately 1 ½ dozen muffins Ingredients For Muffins: 1 cup of milk of your choice with 1 2 cups of Kathy Smart’s “Smart All Purpose Gluten-Free Flour Mixture” ¾ teaspoon baking soda ½ teaspoon baking powder 1 teaspoon salt 2 eggs or egg replacers 1 Tablespoon vanilla ½ cup pure maple syrup 34 tablespoon of lemon juice mixed in well 1/3 cup grapeseed oil ½ cup water For berry-full filling: ¾ cup blueberries ¾ cup blackberries ¾ cup strawberries ¼ cup pure maple syrup Gluten-Free Beginnings - Easy Starter Guide Directions: 1. Wash your berries. Make your own berry filling by blending your berries. With a blender, you only need to pulsate a few times (to keep the filling chunky). Add maple syrup to the filling and stir through. We'll come back for the filling later! 2. Blend your muffin mixture together. Line your muffin trays with liners and preheat oven to 350° F. Whisk dry ingredients together in a bowl (flour, baking soda, baking powder, salt). Add liquid ingredients to bowl (milk, oil, vanilla, eggs, water, maple syrup) and then blend until smooth. ;;Smart Facts Text from smart facts box... Recipe Highlights * text from the “Recipe Accolades” box ;;Nutritional Analysis Amount Per Serving Caloriesxxx 3. Add your muffin mixture to baking trays. Pour muffin mixture into cups (fill 1/3 of each cup). Then add about 1 or 2 tablespoons of your filling to each cup (on top). After that, cover the filling with more of your muffin mixture until cup is ¾ full. Bake in oven for 25-30 minutes. Test the muffins with a toothpick at 25 minutes and if it comes out clean, then they are ready. Otherwise, you can bake for another 3-5 minutes. 4. Let your muffins cool. Take the remainder of the filling and blend until smooth. Then take a frosting bag and put this liquid filling inside. Use the bag to slowly insert about 1 tablespoon of liquid (or more, depending on your sweet tooth) inside from the top of the muffin. This adds a nice extra pop of flavor to each muffin. Alternatively, you can drizzle this liquid filling over the top of your muffins to garnish. Enjoy! Gluten-Free Beginnings - Easy Starter Guide 35 Dream Cookies ;;Smart Facts by Kathy Smart Recipe Highlights Serves 8-10 These cookies are rich and moist- almost like shortbread- only better! A cinch to make too! Ingredients: 1 cup of ground almonds ½ cup of pure maple syrup 1 teaspoon of cinnamon and vanilla extract ½ teaspoon of sea salt * Dairy Free * Vegan * High in Vitamin E * No Added Refined Sugars ;;Nutritional Analysis Amount Per Serving Calories81 Directions: Calories From Fat 1. Pre-heat oven to 350. Cholesterol0mg 2. Blend all ingredients together and Potassium83.2mg dallop by Tablespoon full on a pre-greased cookie sheet. 3. Bake for 10 minutes. 36 Total Fat 33 3.9g Sodium1.3mg Carbohydrates10.7g Fiber<1g Sugar8.3g Protein1.7g Gluten-Free Beginnings - Easy Starter Guide Gluten-Free and Healthy Resources Please note: Kathy Smart and Lisa Cantkier, the authors of this e-book have included the below list of resources to provide general information, however, it is not intended for any medical application, including, but not limited to diagnosis, or treatment of any health condition. For medical advice, contact your health professional. The authors of this e-book accept no liability for any inaccuracies, errors or misrepresentations by the resources listed below. They are solely responsible for their content. At the time of release, all information therein was believed to be accurate, however, the authors of this e-book cannot be responsible for any errors, omissions or changes of information within the resources listed below. Gluten-Free Cookbooks Live the Smart Way Gluten Free Cookbook, by Kathy Smart, Published by Live the Smart Way For information about other gluten-free cookbooks, please visit: http://www.glutenfreefind.com/listings-books-cookbooks-and-print-publications Healthy and Helpful Gluten-Free Blogs www.BalancedPlatter.com www.DietDessertNDogs.com www.GFCFMommy.com www.GFreeLife.com www.GlutenFreeFind.com/blog www.GlutenFreeToronto.com/blog www.HealthyBlenderRecipes.com www.SheLetThemEatCake.com www.theAllergistMom.com www.TheHealthyApple.com www.ThePurePantry.com/blog www.wheatbellyblog.com For more, please visit: http://www.glutenfreefind.com/listings-bloggers-foodies-and-reviews Gluten-Free Beginnings - Easy Starter Guide 37 Other Helpful Gluten-Free Resources http://www.cureceliacdisease.org/living-with-celiac/guide www.Celiac.ca - Canadian Celiac Association www.celiac.nih.gov – Celiac Disease Awareness Campaign of the National Institutes of Health www.Celiac.org - Celiac Disease Foundation www.CeliacCenter.org – The University of Maryland Center for Celiac Research www.CeliacCentral.org - National Foundation for Celiac Awareness www.CSACeliacs.info - Celiac Sprue Association http://www.cureceliacdisease.org/living-with-celiac/guide - The University of Chicago Celiac Disease Center www.GFAFexpo.com – Premier gluten-free and allergen-free event in the United States www.Gluten.net - Gluten Intolerance Group of North America www.GlutenFreeExpo.ca – Canada’s first and largest gluten-free expo www.GlutenFreeFind.com – Gluten-free directory for cities within Canada & USA www.GlutenFreeFind.com/find-a-recipe - Healthy gluten-free recipes www.GlutenFreeOttawa.ca www.LivetheSmartWay.com – Gluten-free advice, cooking ideas and videos from Kathy Smart www.Mayoclinic.com/health/celiac-disease/DS00319 - Mayo Clinic www.NASPGHAN.org - North American Society for Pediatric GI, Hepatology and Nutrition www.Stanfordhospital.org/clinicsmedServices/clinics/gastroenterology/ celiacSprue.html - Stanford Hospital Celiac Sprue Clinic For more, please visit: http://www.GlutenFreeFind.com/facts-and-info 38 Gluten-Free Beginnings - Easy Starter Guide Bibliography Bob’s Red Mill Natural Foods, www.bobsredmill.com Canadian Celiac Association, www.celiac.ca Celiac Resource Guide for Health Professionals, by the Canadian Celiac Association, www.celiacguide.org Weston A. Price Foundation, www.westonaprice.org Gluten-Free Diet: A Comprehensive Resource Guide, Eighth Edition Revised, Shelley Case, published by Nutrition Consulting Inc. Smart and Natural Foods Ltd., www.mysmartfoods.com Prescription for Nutritional Healing, 4th Edition, Phyllis A. Balch, CNC, published byPenguin Group USA Inc. Wheat Belly: Lose the wheat, lose the weight and find your path back to health, Dr. William Davis, MD, published by Rodale Inc. Gluten-Free Beginnings - Easy Starter Guide 39
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