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Overview
Giving up gluten doesn't mean you have to give up the foods you love, and gluten-free eating is about to get easier—and more delicious—than you ever thought possible!
From the editor of Delight Gluten-Free magazine comes a compendium of delectable recipes for any and every occasion. Rediscover the favorites you've been missing and discover new ones, including:
· Sparkling Cider Apple Fritters
· Prosciutto and Pinapple Stuffed-Crust Pizza
· Honey BBQ Sloppy Joes with Apple Cabbage Stew
· Apricot Pesto Turkey Melt Sandwich
· Chocolate Chip Peanut Butter Cookie Cheesecake
Featuring allergen-free options, everyday basics and recipes fit for holiday celebrations, The Delight Gluten-Free Cookbook will make eating fun again, and proves that gluten-free can be full of flavor!
Product Details
| ISBN-13: | 9781460340301 |
|---|---|
| Publisher: | Harlequin |
| Publication date: | 09/20/2023 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 304 |
| Sales rank: | 505,260 |
| File size: | 18 MB |
| Note: | This product may take a few minutes to download. |
About the Author
Read an Excerpt
The Gluten-Free Diet and Food Labeling A gluten-free lifestyle can be tasty, nutritious and full of flavor—you just have to do it right. With a solid understanding of gluten-free ingredients and how to properly use them, you'll have no trouble creating mouthwatering meals for your family. Ahead you'll learn all about safe gluten-free ingredients, navigating your local grocery store, selecting products and tips for keeping your family healthy. Let's get started!
Why Start a Gluten-Free Diet?
There are many reasons to start a gluten-free diet. Most people venture into the world of gluten-free eating because they have been diagnosed with celiac disease (an autoimmune condition), a gluten sensitivity or a wheat allergy. The only current treatment for these conditions is a 100 percent lifelong gluten-free diet. No cheating, no tasting. You've got to be gluten-free all the time.
Others have started a gluten-free diet to improve their daily nutritional intake and others to lose weight. While heated controversy surrounds the use of a gluten-free diet for weight loss, we can all agree that living a naturally gluten-free lifestyle rich in fruits, vegetables, protein and whole gluten-free grains, can be a nutritious and fulfilling way to structure a low-calorie diet.
Whatever their reasoning may be, with millions of individuals around the world adopting a gluten-free diet, the marketplace has responded with exponential growth in the development of high-quality gluten-free products.
Today, gluten-free foods have their own sections in grocery stores, and restaurants choose to highlight gluten-free dishes on their menus. Previously unheard-of grains, flours, seeds and nuts, like quinoa, teff, amaranth, chia, almond meal and coconut flour have become household staples and main ingredients in recipes for cookies, cakes, pizza crusts, muffins and more. Manufacturers have changed their packaging to boast bold gluten-free symbols and some have even altered ingredients in popular products to capture the gluten-free market. It's now all about the highest-quality, best-tasting food for this vibrantly expanding community.
What Is Gluten?
Gluten is a protein found in all forms of wheat, rye and barley. It is most commonly found in food, but it also hides in medicine, vitamins and makeup. The first thing you should do when starting a gluten-free diet is schedule a meeting with a skilled dietitian or nutritionist. A well-trained professional can help you learn the basics of a gluten-free diet and help you ind ways to adapt to your new lifestyle.
When you're at home or at the grocery store, a quick guide to ingredients can be a helpful tool for determining if a packaged product is safe. Below is Delight's quick guide to identifying safe and unsafe ingredients.
Safe Gluten-Free Ingredients
Eliminating wheat, barley and rye from your diet may seem like a daunting task, but it's important to remember that there are still hundreds of grains and other foods that you can eat.
Staples like fresh fruits and vegetables, meats, poultry, seafood and most types of dairy are all gluten-free in their natural forms.
Unsafe Foods
Below is a list of basic food items that contain gluten. When purchasing prepared foods, always be on the lookout for these key words. It's important to note that this is not a complete list of gluten-containing foods. If you're ever unsure about the safety of a product, call the manufacturer directly.
Protein Food Labeling Laws in the United States
In August 2013, the Food and Drug Administration (FDA) issued a final rule in the United States that defines what characteristics a food must have in order to be labeled as "gluten-free." The rule also holds foods labeled "without gluten," "free of gluten" and "no gluten" to the same standard.
The FDA set the standard for food products labeled as gluten-free to contain less than 20 parts per million (ppm), a level that has repeatedly been endorsed by leading celiac disease experts, including Dr. Alessio Fasano of the Center for Celiac Research at Massachusetts General Hospital for Children. The 20-ppm level is the lowest level that can consistently be detected in food using currently available scientific analytical tools. The standard is also consistent with similar laws in other countries and international bodies that determine food safety standards.
What does this mean? When looking at food labels at the grocery store, if the product boasts the claim of being gluten-free in the United States, you'll know that it must contain less than 20 ppm of gluten as speciied by the FDA.
Navigating the Grocery Store for At-Home Cooking he day you're diagnosed with celiac disease or a sensitivity to gluten, everything changes about the way you'll shop for groceries. While a trip to the supermarket used to be a breeze, it now feels like the same local grocery store is a place you barely recognize. It's very easy to become overwhelmed, but all of us at Delight encourage you to take a deep breath and try to see all the great possibilities that still exist within the same store. With just a little extra patience and an open mind, your grocery store will soon become a flavorful portal to your continued health and wellness. And breezing through each aisle will become second nature again in no time!
Shopping the Perimeter It's best to get to know your grocery store's perimeter, or what we like to refer to as the "safety zone." It's the best place for the gluten-free consumer to start shopping because that's where most stores keep their natural, unprocessed foods, like produce, dairy and meat.
Fruits, Vegetables and Dairy All fresh fruits and vegetables are naturally gluten-free. These whole foods pack a nutritious punch, and you can create endless meals from this section alone. Dairy is also naturally gluten-free, which means that milk, yogurt, cheese, sour cream and butter are all options for you. Just be cautious with any items that are flavored or include other foods you can mix in, like yogurt with granola. The good news is that over the last several years, companies have started putting bold gluten-free labels on most dairy products that are safe, so be on the lookout for a gluten-free callout.
Meat, Poultry and Seafood Meat, poultry and seafood are also completely gluten-free in their natural state. Items like chicken breasts, baby back ribs, salmon, steaks, pork chops, shrimp and eggs are all on the menu. You can boost the flavor of these protein sources with spices and gluten-free marinades and by cooking them on the stove, in the oven or on the grill. Yum!
Also on store shelves in the meat section are a variety of flavored sausages packed with tangy combinations of unique ingredients, like chicken, mango, apples, cheeses and herbs. The majority of these items are naturally gluten-free (and the packages say so boldly), but again, always double-check the label to be extra cautious. Note that some deli meats and marinated foods may not be gluten-free, so always check the labels.
Frozen Foods Aisle The most basic items you'll come across in this section are frozen fruits, vegetables, meats and fish. Remember: All fruits, vegetables and unprocessed meats are naturally gluten-free.
Just make sure they haven't been packaged with any gluten-containing lavor packets, seasonings, breading or sauces.
If you ever don't have time to make one of the delicious recipes in this book, the frozen food aisle offers plenty of gluten-free ready-to-heat meals and frozen baked goods that come in handy in a pinch.
Baking Aisle At first diagnosis, most people immediately direct their sorrow toward baked goods. It's hard to accept that some of your favorite treats may not be gluten-free. But please don't be discouraged because there are just so many options available! No craving will go unsatisied! (Turn to Chapters 2, 4 and 7 for some new favorites to try.)
Gluten-Free Flour here are a variety of substitutions for traditional wheat lour, like brown and white rice, sorghum, chickpea, corn, millet, teff, buckwheat, quinoa, soybean, oat, coconut and almond flour. There are also many safe starches, including cornstarch, potato starch and tapioca starch. Many gluten-free brands offer these items. You can substitute them in recipes and create delightful gluten-free alternatives to your favorite baked goods.
You may also need to supplement your recipes with xanthan gum or guar gum, which act as a "glue" in gluten-free baking. These might be in the health food section of your grocery store if they're not in the baking aisle. Many companies also offer gluten-free all-purpose flours, if you're looking for something that's pre-mixed. Check out our guide on pages 14-15 to choosing the right gluten-free all-purpose flour or recipes for making your own blend at home.
Baking Mixes If convenience is what you're looking for, keep an eye out for the many gluten-free baking mixes available. They offer everything from cookies, cakes, pie crusts and pancakes to bread, muffins and pizza dough. Even major companies like Betty Crocker, Bisquick and King Arthur Flour ofer these mixes, but they're not the only ones, so have fun exploring!
Luckily, many other staples of baking, like sugar, baking powder, baking soda and yeast, are all naturally gluten-free. You may have to do a bit of pre-store research and experimentation, but you'll be making all your favorite recipes in no time!
Keep in mind though, many gluten-free mixes are placed next to gluten-containing ones, so be careful not to pick up the wrong one.
Sauces, Dressings and Condiments It's not often you'll sit down to a dish of dry meat and bare veggies. Often, the centerpiece of a dish is the sauce, dressing or condiments that pull it all together. Some stores have entire aisles dedicated to these items, and plenty of them are gluten-free.
Classic Condiments Many condiments that are staples in most households—ketchup, mayo, mustard and relish—are very easy to find gluten-free. Heinz has a wide variety of gluten-free ketchup, mustard, mayo and relish. he company's website also has an extensive list of its gluten-free products, which can be helpful to glance over before you head to the store. French's mustards are another good choice.
Pasta Sauce and Salad Dressing Gluten-free pasta sauce is another item that is very easy to come by. Several mainstream brands offer a wide variety of flavors beyond your typical marinara sauce. As for salad dressing, it feels like there's nearly half an aisle of nothing but salad dressing. That's a lot of labels to read! Before long, you'll have a quick list of favorites, but to get you started, Newman's Own and Hidden Valley definitely offer gluten-free options. Kraft is also very good at labeling its dressings if they contain wheat, barley or rye, so an unsafe product is easy to spot.
Oils and Vinegar If you prefer to make your own dressings and sauces at home, you'll no doubt be using a variety of oils and vinegars. Luckily, almost all oil is gluten-free, including olive oil, canola oil, coconut oil and vegetable oil, to name a few. If you're buying lavored or seasoned oil, that's when you have to double-check the ingredients. There are also plenty of vinegars that are gluten-free, such as balsamic, apple cider vinegar, rice vinegar and white and red wine vinegar. Malt vinegar, however, is not safe for the gluten-free diet, so steer clear of that vinegar.
Other Flavors Asian-style sauces are probably where you have to be most careful. Many of them contain wheat, including soy sauce. However, there are several brands that now ofer full lines of gluten-free Asian sauces, including soy sauce, fish sauce, curry sauce and teriyaki sauce.
Soy sauce is probably the most common sauce associated with Asian cooking. Traditional soy sauce does contain wheat and, by default, so does any other sauce that uses soy sauce as an ingredient. Fortunately, gluten-free tamari is widely available. San-J is a go-to brand that sells large bottles for your cupboard as well as travel packets that you can slip into your pocket for meals out. The company offers a regular and a light soy sauce. San-J also sells a variety of delicious gluten-free Asian cooking sauces, like Szechuan, teriyaki, sweet and tangy and Asian BBQ. Kikkoman now offers a gluten-free soy sauce as well.
There are also many brands of hot sauce, salsa and barbecue sauces on the grocery store shelves. You'll have to be vigilant about reading the labels if you want to try something fancy or new, but there's a plethora of gluten-free staples in every store.
This section of the store is probably where there will be the greatest mix of gluten-free and gluten-containing products commingling on the shelves. Unless your store has a dedicated gluten-free section, you'll have to be diligent about checking labels until you find your favorite brands and flavors. Many sauces and dressings can easily have more than twenty ingredients on the label. If you're feeling overwhelmed or there are some ingredients you can't even pronounce, find a safer alternative until you've had an opportunity to do a little more research.
Canned Goods Aisle In an ideal world, we'd cook everything from scratch, using only the freshest ingredients. We'd stew tomatoes and bottle our own sauces, keep the bones from our roast chickens to boil down into broth and maybe even pass gluten-free dough through our pasta makers. But let's be realistic—we're busy! here will be days when hours spent in the kitchen ofer a welcome retreat, but sometimes we need to be able to rummage through the pantry and whip something up in a hurry.
Since the invention of canning, pulling off an unplanned meal has become infinitely easier and, fortunately, the convenience is not lost on us gluten-free diners. There are many gluten-free options straight from the can, so grab your openers and head over to the canned goods aisle to check them out!
Beans Incorporating naturally gluten-free beans into your meals is a great way to boost your fiber and protein intake and can make any dish heartier and more illing.
Black beans are a great addition to any Mexican-style dish, and cannellini beans are perfect for Italian dishes. Kidney beans add bulk to soups and chilies, and chickpeas are an essential source of protein in salads. These are just four popular beans, but there are so many different types of beans to try. Also, you'll be able to choose between regular, low-sodium and no-salt-added varieties.
Fruit and Vegetables While eating fresh fruits and vegetables is always the more nutritious option, there are times when having the canned variety on hand is great. The shelf life is obviously much longer and can make for a quick source of ingredients. Canned items can also prevent waste when you just need a small amount of something for a recipe, like pineapple to toss into a stir-fry or a handful of artichokes to add to a pasta dish. Canned fruit is also a great option if you're craving something out of season. It also can make for a simple dessert on its own or it can be part of an easy homemade parfait when mixed with yogurt and gluten-free granola. Try to choose a canned fruit that is packed in juice rather than syrup. This will cut down on your sugar intake.
When shopping for canned goods, there are a few things to watch out for. "Heat-and-serve" canned items, like soups and chilies, commonly contain gluten, as do many varieties of baked beans and flavored seafood. Until you find the brands and flavors you have confirmed are gluten-free, remember to be diligent and always check the label!
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