Living Gluten-Free

Gluten, the protein in wheat and other cereal grains such as barley and rye, can be a problem for those with celiac disease or some sensitivity to gluten.  Fortunately, fresh fruit, fresh vegetables, eggs, most dairy products, meats, fish, and poultry are already gluten-free.  Of course where it gets very challenging is pancakes, pizza, sandwiches, or other recipes that normally contain wheat flour.  All of that being said, the 18 million Americans sensitive to gluten and the 3 million diagnosed with celiac disease have forced food producers to get creative and  meet the needs of the population.  The quantity and quality of gluten-free products has come such a long way in the past few years.  In many markets, you can now find a significant portion of an aisle focused specifically on these products.  If you have been told that you have a gluten sensitivity or celiac disease or even if you are interested in trying a gluten-free diet to see if it eases some of your gastrointestinal issues, here are some tips to getting to gluten-free.

Reading Labels

If you are eating a gluten-free diet, you have to have to keep a close eye on food labels.  Some obvious red flags would be wheat, wheat gluten, barley, or rye.  There are also some sneakier gluten.  Malt, which is made from barley, and hydrolyzed vegetable protein (often contains wheat) are two terms to watch.  Oats do not contain gluten but may be contaminated with wheat gluten and may increase symptoms, such as abdominal pain, bloating, and diarrhea.

Good-bye to Bread... Mostly
Saying good-bye to bread is probably the most difficult step in going gluten-free.  A major staple of the American diet, this includes white, wheat, marble, rye, as well as bagels, muffins, croissants, hamburger buns, scones....  However, don't get to depressed because there are some alternatives.

Gluten-Free Bread
As I mentioned earlier, most health food stores and many national grocery stores now carry gluten-free items including breads, bagels, etc.  Most are made from rice or potato flour instead of wheat products.  Read the labels carefully and make sure that it says 100% gluten-free.

Cereals

Most traditional breakfast cereals are also off-limits if you are eating a gluten-free diet.  Obviously cream of wheat is out, but so are many other favorites like Cheerios because it contains wheat starch, Frosted Flakes because it uses malt flavoring.  Corn and rice cereals are good breakfast alternatives, but again it is important to read carefully, as some also contain malt.  Read the list of ingredients and make sure it does not contain wheat, barley, rye, or malt.

Arrivederci, Pasta?
Well, fortunately you do not have to say arrivederci anymore.  Now they are making great alternatives out of brown rice, buckwheat, and quinoa.  You do have to say farewell to pasta in most restaurants and when eating away from home because it most certainly contains wheat no matter what the shape.

Rice and Potatoes
On a gluten-free diet, your new best friends will be the filling and flexible rice and potatoes.  You can top them with just about anything, mix them into meals, or enjoy them on their own.

Beware of Breaded Foods
Check the ingredients, but the crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour.  If you need an alternative for breading, crunch up your favorite gluten-free cereal or savory rice cakes and use it instead of bread crumbs.  Better yet, skip the breading all together and enjoy lean meats without any additives and you will be eating right for a gluten-free diet.  Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.

Don't Forget Whole Grains

While it is critical to remove all wheat when eating a gluten-free diet, it does not require you to remove all whole grains.  In fact, given the importance of whole grains in a healthy diet, it is critical that you stay focused on including whole grains into your diet.  Some great options include brown rice, quinoa, buckwheat, amaranth, and rape.  Oatmeal does not contain gluten but can be contaminated with gluten from wheat and does sometimes cause issues for those with celiac/gluten sensitivity.  Many of the gluten-free products available today also contain the whole grain, including crackers, pastas, cereals, etc.

Satisfying a Sweet Tooth
Unfortunately, you will not be able to enjoy traditional cakes, pies, and cookies, but there are other ways to satisfy your sweet tooth and have a celebratory treat.  Marshmallows, gumdrops, and plain hard candies are all gluten-free.  But don't stop there.  Look for specialty bakeries that may create custom-ordered gluten-free cakes and pies, or grab one of the cake mixes in the gluten-free aisle and give it a try.

Celebratory Drink

Yes, most beers are made with barley malt.  There are some gluten-free beers available, but I am not a beer drinker, so I cannot speak to the taste.  It is best to check with your doctor to make sure that these are safe for you.  The good news, wine and liquor are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

Staying Positive
When taking on the gluten-free challenge, it can be very easy to get bogged down in the "No's".  To make an easier transition, you must stay focused on all of the great options that are out there for you beyond rice, potatoes, and wine.  Don't forget about eggs, fish, meat, fruits, vegetables, beans, legumes, and milk products.

Note:  When using frozen or canned fruits and vegetables, check for additives that might contain gluten.  The same goes for processed cheese spreads and flavored yogurts.

Dining Out
Eating at restaurants can certainly be a challenge when maintaining a gluten-free diet.  Don't be shy, talk with your server or the chef and explain your dietary needs.  Most will do everything they can to satisfy your needs.  When in doubt, go for the simply grilled lean protein and vegetables.

For most people with celiac disease, even small amounts of gluten can cause symptoms like gas and bloating, changes in bowel movements, weight loss, fatigue, and weakness.  That is why going gluten-free can be a big help, no matter the severity of the symptoms.  It is important to talk with your health care provider before making any major dietary changes.

Gluten-free Diet and Autism
Some parents believe a gluten-free diet can help children with autism, although the idea is controversial.  The theory suggests children with autism are sensitive to gluten, and avoiding the protein can improve certain symptoms, such as speech or social behavior.  Currently, there is not enough research to confirm or refute the effectiveness of gluten-free diets in people with autism.

As you can see, eating a gluten-free diet can be challenging, certainly as you acclimate to the change.  Fortunately, for those with gluten issues, it can make a major difference in their lives.  There are so many gluten-free alternatives today and the varieties will only continue to expand as well as the quality of the products, making it easier for people to live a life gluten-free.

If you need more help in creating a family friendly diet that is also gluten-free, contact me.  I will work with you to gain more gluten-free knowledge, learn more about available products, as well as provide recipes and support necessary to adapt to a gluten-free diet for one or all members of your family.

Source:  "What is a Gluten-Free Diet?" WebMD, "Gluten-Free Baking" Natural Awakenings Publication

WHAT'S FOR DINNER
Pizza is a staple in most American households, especially one with children.  Here is a gluten-free version that will satisfy the whole family.

No-Knead, Gluten-Free Pizza Dough
Serves:  8-12

Ingredients
1 cup stone ground brown rice flour
1 cup tapioca flour or potato starch
1 cup garbanzo bean or chickpea flour
1/2 cup cornstarch or corn flour
1 T xanthan gum
1 T instant or bread machine yeast
1 1/2 t fine kosher or sea salt
3 large eggs or equivalent substitute
1 t cider vinegar
2 T agave nectar or honey
3 T vegetable oil, such as canola, corn, or light olive oil
1/2 cup unsweetened applesauce
1 cup lukewarm water, about 100 degrees

Spoon the flours and xanthan gum into a measuring cup, level with a knife, then dump into a large bowl.  Add the yeast and salt to the flour.  Stir together with a wooden spoon.  Lightly beat the eggs in a small bowl.  Add the brown sugar, vegetable oil, applesauce, and water and whisk until thoroughly mixed.  Pour the liquid into the flour mixture and whisk until arriving at a smooth, very loose, batter-like dough.  Cover the bowl with plastic wrap and let rise at room temperature, about 72 degrees, for 2 hours or until the dough has risen to nearly the top of the bowl and has a thick, golden, mashed potato-like appearance.

Line a large sheet pan with parchment paper.  To form the pizza, transfer the dough to the prepared sheet pan.  Using a water-moistened spatula or just hands, spread the dough into a 14 X 10" rectangular shape.  Cover with a tea towel and let rest at room temperature for 40 minutes.

Preheat the oven to 350 degrees.  Spread your preferred sauce and toppings over the dough and bake for 25 to 30 minutes, or until the crust is lightly browned and the pizza is bubbling.  Transfer to a rack to cool.  Slice and serve.

Source:  Adapted from 200 Fast & Easy Artisan Breads by Judith Fertig
  

Here's to fresh, fast, and fantastic food!