Eating Gluten-Free Important Tips, must read

The Gluten-Free Nutrition Guide
by Tricia Thompson, M.S., RD  
ISBN: 978-0-07-154541-9


Grains that can be eaten on a Gluten-Free Diet (p.8)

• Rice
• Corn
• Sorghum
• Millet
• Teff
• Wild rice

Gluten-Free Oats (p.23)
At least five manufacturers in North America (Gluten Free Oats, Cream Hill Estates, Gifts of Nature, Bob's Red Mill, and Only Oats) produce gluten-free oats as determined through independent testing conducted by the Gluten Free Certification Organization and the Food Allergy Research and Resource Program. These manufacturers are doing this through carefully monitored growing, harvesting, and processing procedures. Fro more information on these oat companies, see their websites: glutenfreeoats.com, pureoats.com, giftoffnature.net, bobsredmill.com, and onlyoats.com.


Wheat Ingredients in USDA-Regulated Foods (p.31-31)
If the food label of a USDA-regulated product includes any of the following ingredients, the food product contains wheat:

• Flour (unless, of course, the word flour is preceded by a descriptor such as corn, rice, or buckwheat)
• White flour
• Plain flour
• Enriched flour
• Phosphated flour
• Self-rising flour
• Graham flour
• Durum flour
• Farina
• Semolina

In addition, the following ingredients may be made from wheat starch or wheat starch hydrolysates (wheat starch that has been partially broken down):

• Modified food starch
• Dextrin
• Maltrodextrin
• Caramel
• Glucose syrup

Barley Ingredients (p.33-34)
Some terms may be used on a food label in place of the word barley. If the label includes any of the following ingredients, the food contains barley unless the label states otherwise:

• Malt
• Malt syrup
• Malt extract
• Malt flavoring

Also, if an FDA-regulated food product contains the ingredients "natural flavor" or "caramel," there is a very small chance that those ingredients might be sources of barley. Also, there is a very small chance that if a USDA-regulated food product contains the ingredient "caramel," it might be a source of barley. It is important to note, however, that while malt may be used as a flavoring agent, it will most likely be listed as "malt flavoring" in the ingredient list and not included under the collective term flavoring. Caramel usually is not made from malt syrup; it is most likely made from corn.

Rye Ingredients
While FALCPA does not include rye, it is likely to be named in an ingredient list. It is possible that rye could be a "hidden" ingredient in a natural flavor of an FDA-regulated food. However, foods that would typically include rye flavoring (for example, bread products) are likely to be gluten-containing food that you wouldn't be eating anyway.

Oat Ingredients
Products containing oats as an ingredients should not be eaten unless the product is from one of the manufacturers producing gluten-free oats.

Whipped Fruit Butter

Yield: about 2 cups (450g)

Try this on pancakes or rice crackers, or add some pizzazz to your shortbread cookies, muffins, and cakes. There is no hydrogenated oils or high fructose corn syrups in this delight!

• 1 1/2 c (225g) dried fruit pieces (apricots, apples, blueberries, etc)
• 1/4 c (50g) vegetable shortening
• 2 tbs (30ml) honey (optional)

1. Put fruit in the food processor and pulse until fruit is relatively smooth with some chunks. Add the shortening and honey, if using; process for 1 minute or until you reach the desired consistency. 
2. Spread on breads or crackers

Cool Off Smoothie

Allergic to strawberries? Replace with 2 frozen bananas or whatever safe berries you like!

Yields: about 3 cups (serving size 1 cup[235ml])
1 1/2 c (355ml) alternative milk substitute or lemonade
1 c (300g) frozen strawberries
1 tbs (13g) sugar or (15ml) honey
1 tsp (5ml) vanilla extract

1. In a blender, combine all ingredients and blend until smooth.

Frozen Yogurt Sandwiches

Yields: 18 sandwiches

• 1/3 cup (70g) vegetable shortening
• 1/2 cup (100g) brown sugar
• 2 tbs (30ml) pure maple syrup
• 2 c (200g) certified gluten-free oats or buckwheat flakes
• 1/2 c (35g) shredded coconut
• 1 tsp (5ml) vanilla extract
• 1/4 tsp (1.5g) salt
• 4 c (700g) purchased or homemade frozen Rice Dream ice cream or sorbet, thawed slightly

1. Preheat oven to 375F (190C, or gas mark 5). Line two 10 x 15-inch (25 x 37.5cm) baking pans with parchment paper.
2. In a large saucepan, melt shortening over medium heat, stirring often. Remove from heat and add brown sugar, syrup, certified gluten-free oats, coconut, vanilla, and salt. Mix until well blended. Pour mixture onto one prepared baking pan and press mixture down evenly with a long metal spatula. Bake for about 10 minutes or until browned and bubbling all over. Remove and let cool to room temperature.
3. With a sharp metal spatula, cut into 36 small matching rectangles. Place 18 of the rectangles, smooth side down, side by side in a single layer on the second prepared baking pan to make a firm, large rectangle in half of the pan. 
4. Spoon frozen Rice Dream or alternative over the entire cookie surface until it is evenly covered, about 2 inches deep. (If it gets too slushy, refreeze for 10 minutes or until firm.) Place remaining cookies over frozen layer to make sandwiches. Cover and freeze for 4 hours. 
5. Remove sandwiches from the freezer and with a metal spatula cut out each rectangle bar, following the edges of the cookie pattern. Trim sandwich edges evenly if you like. Serve immediately or wrap in parchment and freeze in a resealable plastic bag for up to two weeks. 

Eating Gluten-Free

If you see any of the following terms in a list of ingredients, it means that the food is not gluten-free.

• Abyssinian hard wheat (Triticum durum)
• All-purpose flour
• Barley (or Hordeum)
• Beer
• Bouillon (some)
• Bran
• Broth (some)
• Bulgur
• Coffee creamer substitute (most are gluten-free)
• Couscous
• Cracker meal
• Durum
• Einkorn wheat
• Farina
• Flavoured instant coffee (some)
• Flavoured instant tea (some)
• Fu (dried wheat gluten)
• Gelatinized starch (read the label ingredients; this frequently contains wheat, but not always.
• Gluten
• Graham flour
• Granary flour
• Gravy mixes, most gravy mixes are made with wheat
• Groat
• Hamburger patties, both commerically packaged frozen hamburger patties and those served in restaurants and fast-food outlets may contain wheat-based fillers; read the ingredients on the package or ask whether prepared hamburgers is gluten-free.
• Hydrolyzed plant protein (HPP)
• Hydrolyzed vegetable protein (HVP)
• Job's tears (aka pearl barley)
• Kamut (or kawmut)
• Malt
• Malt vinegar
• Natural flavouring, this may or may not cpntain wheat or barley; read the ingredients on the label.
• Rice malt (contains barley or koji, which is used to make sake.
• Rice syrup, check the label: most is gluten-free, but a few brands may cpntain barley malt enzymes.
• Rye
• Sausage, some contain wheat fillers.
• Seitan 
• Semolina
• Shoyu
• Soba noodles
• Soy sauce
• Spelt (or spelta)
• Starch, starch processed in the United States and Canada is usually made form cornstarch; this is not the case in many other countries.
• Suet in packets
• Teriyaki sauce (many)
• Triticale 
• Triticum
• Udon (wheat noodles)
• Vitamins (some contain gluten)
• White flour
• Wholemeal flour

Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults, (p xi-xiii), Connie Sarros

The Dirty Dozen (SBCB)

Can't afford to buy everything organic? Consider buying these 12 foods organic whenever you can.  This list might shock you, so be prepared.


Peaches: this fruit is sprayed on a weekly basis, from March until harvest, with an assortment of pesticides and fungicides. It is considered the worst of the dirty dozen list, according to the EWG. Pesticide Rating: 100

Apples: Around forty pesticides, herbicides, and fungicides are approved for use on apples.
Pesticide Rating: 93

Bell Peppers: Growers add their own concoction of toxic spices from among fifty approved chemicals and insecticides, typically sprayed two to six times on the pepper crops during their growth cycle.
Pesticide Rating: 83

Celery: The FDA suspects that celery is the most likely candidate for pesticide residue, due to its ability to absorb a number of toxins through the soil and groundwater. And if the FDA suspects it, then you know it's dirty.
Pesticide Rating: 82

Nectarines: Nectarines trees take a beating for several months with various pesticides, fungicides, and petroleum-based horticulture oils.
Pesticide Rating: 81

Strawberries: More than sixty-five different pesticides, fungicides, and herbicides are registered for use on these babies.
Pesticide Rating: 80

Cherries: Cherries are naturally attractive to insects and pest, and susceptible to viruses and fungal diseases.
Pesticide Rating: 73

Kale: Found to have ten types of pesticide residue, post-rinse.
Pesticide Score: 69

Lettuce: Considered to be contaminated with the most potent pesticides used on food - fifty of them to be exact.
Pesticide Score: 67

Grapes (imported): The USDA mandates that all grapes imported from Chile be fumigated with methylbromide when they arrive in the U.S ports. *don't think Canada is any less strict
Pesticide Score: 66


Pears: Pear crops bear more than fifty nasty chemicals.
Pesticide Score: 63

Carrots: More than forty different pesticides have been detected on carrots.
Pesticide Score: 63

Quinoa Lettuce Cups - SBCB

First off: SBCB = Skinny Bitch Cookbook
tbs= tablespoons
tsp= teaspoon
c= cups



Ingredients:

• 2 tbs sesame oil
• 2/3 c bean sprouts
• 1/2 c peeled & diced jicama
• 1 c quinoa, cooked
• 2 tbs chopped red onion
• 1/2 c green beans, cut into thirds
• 1 carrot, peeled & julienned
• 2 tsp soy sauce
• salt & pepper, to taste
• 1/4 c grapeseed oil
• 1/2 c rice vermicelli
• 4 large iceberg or romaine lettuce leave
• 2 tbs hoisin sauce
• 2 tbs chopped fresh cilantro, for garnish
• 2 tbs thinly slice green onion, both white & light green parts for garnish

 In a medium-size frying pan, heat sesame oil over medium-heat. Add the bean sprouts, jicama, quinoa, onion, green beans, and carrots. Saute for about 5 minutes. Add the soy sauce & salt & pepper to taste. In a medium-size pan, heat the grapeseed oil on medium heat. Deep fry the vermicelli until it rises to the surface of the oil & expands in size. Remove from the oil & place on a plate, covered with a paper towel. Add salt & pepper, to taste. Spoon the filling into lettuce leaves & top with hoisin sauce & vermicelli. Garnish with the cilantro & green onion.

Srv 161g Cal 240 Fat 9g Sat Fat 9g Col omg Carb 35g Fib 6g Pro 8g

**For those who do eat meat, you can easily add prawns (shrimp) to this**