Gluten-Free and Full of Goodness
So you're going gluten-free? Cheer up! Gluten-free can be delicious, healthy and a great way to eat! Although it will require some changes in the way you eat - after all, we are bombarded with gluten from morning bagels, muffins, breads to night pastas, pretzels, pizza, and highly processed foods - the list of gluten-free foods is much longeer than the list of gluten-containing foods.
No doubt, there will be some challenges following a gluten-free program, at least in the beginning as you are gaining knowledge about the diet. But remember, knowledge is power, and once you become familiar with what contains gluten and what does not, eating gluten-free can be as nutritious and delicious as not.
Gluten-free choices are wholesome foods.
Allowed on the diet are proteins such as meat, seafood, poultry, and lots of fruits, vegetables, nuts, and berries. Starchy non-gluten choices include rice, corn, potatoes, and grains such as millet, quinoa, amaranth, buckwheat, and teff. Dairy is a gluten-free (unless gluten-containing products were added to them), although many people who need to be gluten-free may also be dairy free too. There are gluten-free candies, chips, ice creams and a multitude of gluten-free specialty products.
If you are gluten-free, it is a lifetime commitment.
Spending a little research time up front will help make living gluten-free second nature. Keep a positive approach to your gluten-free lifestyle - making just a few modifications to your recipes can make anything gluten-free.
There are dozens of great gluten-free cookbooks.
I recommend the Gluten-Free Gourmet series, by Bette Hagman, and the Gluten-Free Kitchen by Roben Ryberg. In addition to recipes, there are descriptions of gluten-free grains and flours, cooking and eating out, travel tips, and more. You can make it easier yet by purchasing specialty gluten-free products as your basis for baking.
This is a lifestyle change, not a diet.
To make the transition smooth, keep it simple. Make a goal to try one new unique food once a week. Gluten-free grains, for example, include millet amaranth and teff. Quinoa makes a wonderful breakfast cereal - sprinkle some nuts, cinnamon, nutmeg and apple chunks on a bowl of hot cereal and enjoy.
Bob's Red Mill has more than 50 gluten-free products available on-line or in-store, including flour products, pancake mix, bread mix, cake and chocolate cookie mix, hot cereals and lots more. Contact information: www.bobsredmill.com/td or call 1-800-349-2173.
Enjoy Life products are allergy free. You can request a free info kit at www.enjoylifefoods.com/info. All products are manufactured in a dedicated gluten-free and nut-free bakery.
Pamela's Products have been making gluten-free products since 1988 and are available in Natural Food Stores, grocery stores and on-line. For more information go to info@pamelasproducts.com or www.pamelasproducts.com or call 1.707.462.6605.
Dietary Specialties has gluten-free frozen entrees and quick-to-fix snacks. Their motto is "Who says Gluten-Free can't be Fabulous!" You can find out more at www.dietspec.com or info@dietspec.com or call 1.888.640.2800.
OrgaN has over 70 different products. All Orgran products are gluten, wheat, egg, dairy, yeast, GMO and casein free. Their products include pastas, snacks, crispbreads, bread mixes, biscuits, fruit bars, flour mixes and more. Orgran Natural Foods is a division of Roma Food Products and you can reach them at info@orgran.com or www.orgran.com or 1.845.278.8164.
Heartland's Finest has "delightfully delicious gluten and wheat free pastas, cereal and flours." Check out www.heartlandsfinest.com or call 1.888.658.8909.
Tom Sawyer gluten free flour won 2 ribbons at the Sedona 2005 Harvest Fest. "With great taste, versatility and consistency, it is the new gluten free." Their website is www.glutenfreeflour.com or call 1.877.372.8800.
Lauren's Sweet Treats Baking Mixes are gluten-free, wheat-free and dairy-free. Check them out at www.glutenfreemixes.com or sales@glutenfreemixes.com.
Find a plethora of quick-fix meals and products such as lasagna and more at www.glutenfreemall.com.
Find a local support group that promotes a positive, creative approach to gluten-free living. The following national support groups may have local meetings in your area.
Reading food labels. Food allergy information can be obtained through the following organizations:
Once you get your pantry stocked with gluten-free products, work to try one new recipe a week. Before you know it, you'll be eating healthier and feeling better than you have in years. This is a time of discovery, both with food and for yourself. Just think about how much more you can accomplish once you are feeling better. The gift is in the journey, not just in the destination.
Good luck, and please share with me any tips, recipes or products that you find along the way that work for you so that I can share the wealth with others.
No doubt, there will be some challenges following a gluten-free program, at least in the beginning as you are gaining knowledge about the diet. But remember, knowledge is power, and once you become familiar with what contains gluten and what does not, eating gluten-free can be as nutritious and delicious as not.
Gluten-free choices are wholesome foods.
Allowed on the diet are proteins such as meat, seafood, poultry, and lots of fruits, vegetables, nuts, and berries. Starchy non-gluten choices include rice, corn, potatoes, and grains such as millet, quinoa, amaranth, buckwheat, and teff. Dairy is a gluten-free (unless gluten-containing products were added to them), although many people who need to be gluten-free may also be dairy free too. There are gluten-free candies, chips, ice creams and a multitude of gluten-free specialty products.
If you are gluten-free, it is a lifetime commitment.
Spending a little research time up front will help make living gluten-free second nature. Keep a positive approach to your gluten-free lifestyle - making just a few modifications to your recipes can make anything gluten-free.
There are dozens of great gluten-free cookbooks.
I recommend the Gluten-Free Gourmet series, by Bette Hagman, and the Gluten-Free Kitchen by Roben Ryberg. In addition to recipes, there are descriptions of gluten-free grains and flours, cooking and eating out, travel tips, and more. You can make it easier yet by purchasing specialty gluten-free products as your basis for baking.
This is a lifestyle change, not a diet.
To make the transition smooth, keep it simple. Make a goal to try one new unique food once a week. Gluten-free grains, for example, include millet amaranth and teff. Quinoa makes a wonderful breakfast cereal - sprinkle some nuts, cinnamon, nutmeg and apple chunks on a bowl of hot cereal and enjoy.
Bob's Red Mill has more than 50 gluten-free products available on-line or in-store, including flour products, pancake mix, bread mix, cake and chocolate cookie mix, hot cereals and lots more. Contact information: www.bobsredmill.com/td or call 1-800-349-2173.
Enjoy Life products are allergy free. You can request a free info kit at www.enjoylifefoods.com/info. All products are manufactured in a dedicated gluten-free and nut-free bakery.
Pamela's Products have been making gluten-free products since 1988 and are available in Natural Food Stores, grocery stores and on-line. For more information go to info@pamelasproducts.com or www.pamelasproducts.com or call 1.707.462.6605.
Dietary Specialties has gluten-free frozen entrees and quick-to-fix snacks. Their motto is "Who says Gluten-Free can't be Fabulous!" You can find out more at www.dietspec.com or info@dietspec.com or call 1.888.640.2800.
OrgaN has over 70 different products. All Orgran products are gluten, wheat, egg, dairy, yeast, GMO and casein free. Their products include pastas, snacks, crispbreads, bread mixes, biscuits, fruit bars, flour mixes and more. Orgran Natural Foods is a division of Roma Food Products and you can reach them at info@orgran.com or www.orgran.com or 1.845.278.8164.
Heartland's Finest has "delightfully delicious gluten and wheat free pastas, cereal and flours." Check out www.heartlandsfinest.com or call 1.888.658.8909.
Tom Sawyer gluten free flour won 2 ribbons at the Sedona 2005 Harvest Fest. "With great taste, versatility and consistency, it is the new gluten free." Their website is www.glutenfreeflour.com or call 1.877.372.8800.
Lauren's Sweet Treats Baking Mixes are gluten-free, wheat-free and dairy-free. Check them out at www.glutenfreemixes.com or sales@glutenfreemixes.com.
Find a plethora of quick-fix meals and products such as lasagna and more at www.glutenfreemall.com.
Find a local support group that promotes a positive, creative approach to gluten-free living. The following national support groups may have local meetings in your area.
- Celiac Disease Foundation, www.celiac.org
- Celiac Sprue Association, www.csaceliacs.org
- Gluten Intolerance Group, www.gluten.net
- Raising Our Celiac Kids, www.celiackids.com
Reading food labels. Food allergy information can be obtained through the following organizations:
- American Celiac Disease Alliance, www.americanceliac.org
- Food Allergen Labeling and Consumer Protection Act, www.cfsan.fed.gov/-dmsalrgact.html
- The Food Allergy & Anaphylaxis Network, www.foodallergy.org
- Food Consulting Company, www.foodlabels.com
Once you get your pantry stocked with gluten-free products, work to try one new recipe a week. Before you know it, you'll be eating healthier and feeling better than you have in years. This is a time of discovery, both with food and for yourself. Just think about how much more you can accomplish once you are feeling better. The gift is in the journey, not just in the destination.
Good luck, and please share with me any tips, recipes or products that you find along the way that work for you so that I can share the wealth with others.
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