Gluten-Free All-in-One For Dummies

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• Introduction 1About This Book 1Icons Used in This Book 2Beyond the Book 2Where to Go from Here 2Book I: Getting Started with Going without Gluten 5Chapter 1: Gluten‐Free from A to Z: The Basics of Being Gluten‐Free 7What Is Gluten, Anyway, and Where Is It? 7Discovering the Benefits of a Gluten‐Free Lifestyle 9Eating isn’t supposed to hurt 10Abstinence makes the gut grow stronger 10Making nutrition your mission: Head‐to‐toe health benefits 11Deciding Whether You Should Be Gluten‐Free 13Mastering the Meals 13Planning and preparing 14Shopping shrewdly 14Considering your kitchen 15Cooking outside the recipe box 15Getting Excited about the Gluten‐Free Lifestyle 16“A” is for adapting your perspective on food 16Savoring gluten‐free flavors 16Getting out and about 17Raising kids to love the lifestyle 17Setting realistic expectations 18Arming yourself with good information 18Surviving Social Situations 18Informing family and friends 19Going out on the town 20Overcoming the trials of traveling 22Chapter 2: Glimpsing Good Reasons to Go Gluten‐Free 25Looking Into the Downsides of Wheat 26Humans don’t fully digest wheat 26Wheat is a pro‐inflammatory agent 26Wheat can cause leaky gut syndrome 27Refined wheat has little nutritional value 28Wheat may cause wrinkles 28Wheat may contribute to menopausal symptoms 28Wheat is one of the top‐eight allergens 29Wheat can mess up your blood sugar levels 29Wheat can make you fat 30Many people have gluten sensitivity or celiac disease and don’t know it 30Recognizing Different Types of Gluten‐Related Problems 31Allergies to gluten‐containing foods 31Distinguishing between gluten sensitivity and celiac disease 31Sorting Out the Symptoms of Gluten Intolerance 33Pinpointing gastrointestinal symptoms 34Checking out non‐gastrointestinal symptoms 34Watching for symptoms in kids 35Considering Your Options for Testing 36Looking into tests 36Going gluten‐free without testing 37Realizing the Consequences of Cheating 38Compromising your health 38Developing associated conditions 39Understanding How Gluten Affects Behavior 41Connecting gluten and autism 41Delving into depression and other mood disorders 43Chapter 3: Taking a Closer Look at Celiac Disease 45Exposing One of the Most Common Genetic Diseases of Mankind 45Pinpointing Who Develops Celiac Disease and Why 47It’s in the genes 48Triggering celiac disease: What turns it on 48Understanding Celiac Disease and What It Does to the Body 49How your guts are supposed to work 49How your guts work with celiac disease 50Gut Feelings: Gastrointestinal Symptoms 51The gut stops here: Diarrhea, celiac disease, and you 51Olfactory challenges: Sniffing out the importance of flatulence 53Abdominal symptoms: Belly pain, bloating, and beyond 54Reflux and heartburn 55Indigestion 57Weight Loss Related to Celiac Disease 57Weight loss due to active celiac disease 58Weight loss due to the gluten‐free diet 58Weight loss due to a coexisting condition 59Weight loss due to a complication of celiac disease 59Non‐Gastrointestinal Symptoms and Celiac Disease 60Rash decisions 61Mulling over mood, thinking, and neurological issues 61Feeling fatigued 62Hormonal (endocrine) problems 63Musculoskeletal problems 63Cancer 64Gynecological and obstetrical problems 64Other problems 64Chapter 4: Grasping the Ground Rules of the Gluten‐Free Diet 65When in Doubt, Leave It Out 66Defining Gluten So You Can Avoid It 66Recognizing Gluten‐Free Foods at a Glance 67Forbidden grains 68Grains and starches you can safely eat 69Other foods that are usually gluten‐free 70Foods that usually contain gluten 70Exploring Alternative Grains and Superfoods 71Amaranth 72Arrowroot 72Buckwheat (soba) 73Mesquite (pinole) 73Millet 74Montina (Indian ricegrass) 74Quinoa (hie) 74Sorghum (milo, jowar, jowari, cholam) 75Teff (tef) 76Checking Up on Questionable Ingredients 76Knowing which foods to research 76Putting an end to the controversy over certain foods 77The Buzz on Booze: Choosing Alcoholic Beverages 78Booze you can use 78Step away from the bottle 79Making Sure Your Medications and Supplements Are Safe 79Using Nonfood Products: What You Need to Know 80Makeup matters 81Lotions and potions 81Dental products 81Chapter 5: Making Sure It’s Gluten‐Free: Digging a Little Deeper 83Gluten‐Free Ambiguously: Why It Isn’t So Straightforward 83Loose labeling terminology 84What the labeling law does and doesn’t do 85“Gluten‐free” may not mean 100 percent 86Contamination risks 86Mysterious ingredient sources 87Defining Safe Amounts of Gluten 87Testing for Gluten in Foods 88Deciphering Label Lingo 88Reading Glutenese: Knowing what to look for 89Avoiding tempting marketing come‐ons 90Checking with Food Manufacturers 90Interpreting company responses 91Getting the most out of your calls to manufacturers 93Getting product listings from a company 94Searching for Information: The Good, the Bad, and the Completely Ludicrous 94The Internet, for better and for worse 95Magazines and newsletters 96Support groups 96Chapter 6: Loving the Gluten‐Free Lifestyle 97The Golden Rules of Going Out Gluten‐Free 97Don’t expect others to accommodate your diet 98Ask what’s for dinner 98Fill ’er up before you go 98BYOF: Bring your own food 99Bite your tongue when they make a mistake 99Enjoy the company 99Dining Out: Restaurant Realities and Rewards 100Choosing the restaurant 101Calling ahead 103Making smart menu choices 103Talking with the staff: Ask and ye shall receive 104Having restaurants cook the food you bring 104Remembering the art of healthy tipping 105Raising Happy, Healthy, Gluten‐Free Kids 105Talking to your kids about being gluten‐free 105Giving your child control of the diet 107Beating the Blues: Overcoming Emotional Obstacles 108Recognizing common emotional struggles 109Dealing with denial 113Getting back on track when you’re feeling derailed 115Redefining Who You Are 116Resisting the temptation to cheat 117Keeping consequences in mind 119Book II: Making the Switch without Losing Your Mind 121Chapter 1: Making Nutrition Your Mission When You’re Cooking Gluten‐Free 123Appreciating Your Food 124Feeling Optimal Requires Optimum Nutrition 124Fueling versus filling 125Getting enough nutrients when you’re gluten‐free 125Choosing a Healthier Approach to the Gluten‐Free Diet 127Dining with cavemen: The Paleolithic diet 127Comparing caveman‐style to low‐carb diets 129Reviewing the more healthful approach 130Good Carbs, Bad Carbs: Tuning In to the Glycemic Index and Glycemic Load 131Perusing the glycemic index (GI) 131Hauling the glycemic load (GL) 133What do blood‐sugar levels have to do with anything? 134The high cost of high insulin 134Avoiding Nutritional Pitfalls on the Gluten‐Free Diet 135Getting the fiber you need on a gluten‐free diet 137The whole truth (and nothing but) about whole grains 137Managing Your Weight When You’re Gluten‐Free 138Losing or maintaining weight 138Dealing with (uh‐oh) weight gain 139Adding some pounds if you’re underweight 139Chapter 2: Keeping a Gluten‐Free‐Friendly Kitchen 141Sharing the Kitchen with Gluten 141Avoiding cross‐contamination 142Storing foods separately for convenience 146Decoding Cryptic Labels 146Understanding label jargon 147Avoiding suspect ingredients 150Gathering Basic Foods 151Filling the fridge 152Packing the freezer 153Stocking Shortcuts 153Using an all‐purpose gluten‐free flour blend 154Purchasing polenta 154Using premade products 155Readying Your Pantry and Fridge for Baking 156Specialty ingredients to stock 156Mixes to have on hand 158Preparing Your Kitchen for Cooking Both Ways 160Planning your menus for easy meal prep 160Using appliances to make cooking easier 161Changing a few techniques in your two‐way kitchen 162Chapter 3: Shopping within Your Gluten‐Free Lifestyle 163Knowing What You Want 163Planning your meals 164Making lists 165Deciding What to Buy 166Checking out gluten‐free specialty products 166Remembering naturally gluten‐free foods 167Asking for opinions 167Deciding Where to Shop 168“Regular” grocery stores 169Natural foods stores 169Farmers’ markets 170Ethnic markets 170Gluten‐free retail stores 170Websites and catalogs 171Navigating the Aisles 171Perusing the perimeter 172Sorting through the health food aisle 172Planning impulsive purchases 173Living Gluten‐Free — Affordably 173Scaling back on specialties 174Saving on shipping 174Going generic 175Eating nutritiously 175Eating in 175Using gluten‐free mixes 176Developing good shopping habits 176Chapter 4: Cooking and Baking Tips and Techniques 179Creatively Gluten‐Free: Improvising in the Kitchen 180Adapting any dish to be gluten‐free 180Avoiding cross‐contamination when cooking 181Using standby substitutions 182Discovering Key Alternative Flours 184Flours for delicate baked goods 185Flours for yeast breads and rolls 186Flours for quick breads 188Flour weight chart 189Cooking with Wheat Alternatives 190Incorporating alternative gluten‐free grains 190Thickening with gluten‐free starches and flours 192Cutting out casein, too 193Adjusting the Dough or Batter 194Converting traditional dough and batter recipes to gluten‐free 195Mixing gluten‐free batters 196Using baking mixes 197Handling and Baking the Dough 198Working with gluten‐free doughs 198Baking and cooling doughs 199Managing Expectations 201Flavor differences 201Texture differences 201Visual differences 202Book III: Gluten‐Free Starts for Meals or Days 203Chapter 1: Breakfast and Brunch, Reimagined 205Starting the Day the Gluten‐Free Way 206Chapter 2: Putting Together Appetizers and Snacks That Please 235Choosing the Right Appetizers for the Occasion 235Chapter 3: Sensational Salads 259Serving Salads with Green, Leafy Stuff 259Dressing it up with dressings 261Finishing off your salad with some fixin’s 261Chapter 4: Simmering Soups and Stews 279No Glutens and Swimming with Flavor 279Book IV: Main Courses with Meat and Without 293Chapter 1: Bringing Beef, Lamb, and Pork to the Table 295Eying the Main Attractions: Beef, Pork, and Lamb 296Chapter 2: Building Great Dishes from Turkey and Chicken 313Making Poultry with Pizzazz 314Chapter 3: Swimming in Ideas for Fish and Seafood 329Reeling in Compliments with Fish and Seafood Dishes 329Broiling, Baking, and Poaching Fish 330Chapter 4: Making Marvelous, Meatless Mains 345Veggin’ Out with Main Dishes 345Packing Some Punch with Pastas and Starches 346Book V: Losing the Gluten, Keeping the Baked Goods 375Chapter 1: Unique Issues of Gluten‐Free Baking 377Tricks and Traps 377Measuring, proportion, and mixing 378Fixing the lack of structure 379Getting the ratios right 380Tools of the Trade 382Parchment paper and plastic wrap 383Ice-cream scoops 383Piping bags 385Scales 385Thermometers 386Quick Bread Issues 387Keeping it tender when you convert 387Building structure in quick breads 388Yeast Bread Issues 389Understanding the basics of gluten‐free yeast breads 390Building flavor in gluten‐free yeast breads 391Pie Crust Issues 392Building a tasty pie crust structure 393Getting a flaky or mealy texture 394Cake Issues 395Keeping tenderness and moistness 395Adding more flavor 396Cookie Issues 396Making the best gluten‐free cookies 397Deciding between crisp and chewy 398Chapter 2: Gluten‐Free Baking Mixes and Sweet Yeast Breads 399Getting Started with Easy Baking Mix Recipes 400Working with Yeast 401Enjoying Easy Sweet Yeast Bread Recipes 401Chapter 3: Cookies, Brownies, and Bars 431How to Make the Best Cookies 431The Keys to Delicious Brownies and Bar Cookies 432Chapter 4: Pies and Cakes 461Tips for Making Pies and Pastries 462Making the Best Cakes and Frostings 463Chapter 5: Batters, Doughs, Biscuits, and Crackers 505Making the Best Batters and Doughs 506Basic Rules for Biscuits and Crackers 506Biscuits 507Crackers 507Chapter 6: Savory Breads and Pizzas 525Basic Rules for Yeast and Quick Savory Breads 525Tips for Making Pizzas 526Index 547