This is an article I found recently. It includes quinoa as a great food for people who need a gluten free diet. Hope you find it useful – Ken
Gluten Free Food – Cooking Tips For Coeliac Disease
By Chris Robertson
If one or more of your family members suffers from coeliac disease, then you probably realize the many pitfalls associated with finding and cooking gluten free foods. Coeliac disease is caused by an intolerance of gluten, which is a protein found in wheat, barley, and rye. When someone with coeliac disease consumes gluten, the proteins become toxic to their body and cause damage to the intestine. This damage can lead to other conditions such as iron deficiency anemia, unintentional weight loss, decreased bone density, a deficiency in vitamin B12 and folate, and decreased absorption of essential nutrients in the body.
The key to good health with coeliac disease is to consume gluten free food or wheat free food. There are 25 grains that contain gluten: bran, bulgur, barley, faro, graham flour, kamut, orzo, triticale, spelt, wheat germ, wheat bran, semolina, rye, seitan, farina, couscous, barley malt/extract, udon, durum, einkorn, emmer, matzo flour/meal, panko, wheat, and wheat starch. Following a coeliac food diet means you must avoid these grains and the foods that are prepared with them.
So, What Can a Person with Coeliac Disease Eat?
Before you can plan healthy wheat free meals, you should become familiar with gluten free foods. Here’s a list of grains and starches that are gluten free: potato flour, quinoa, sago, rice, rice bran, soy, tapioca, teff, sorghum, Montina (TM), millet, potato starch, flax, buckwheat, arrowroot, amaranth, corn, and flour made from nuts, beans, and seeds. Distilled vinegar is gluten free as well, but malt vinegar contains gluten. You can base many delicious home-cooked meals on these foods or foods prepared with these as an ingredient to provide a healthy diet for yourself or a family member with coeliac disease.
Nutritional labels can help you recognize foods with gluten. As of January 1, 2006, the Food Allergen Labeling and Consumer Act called for all food labels to identify clearly any of the eight most prevalent allergens found in that particular food. These are peanuts, soybeans, milk, fish, eggs, tree nuts, shellfish, and wheat. Though this list does not include foods made with rye, barley, or oats, you can still read the labeled ingredients to make sure no other grains containing gluten are present.
Gluten Free Foods at Home
Before rushing to the grocery to buy all sorts of gluten free foods, check the labels of foods and brands you already have at home. You might find that many of these are already gluten free or wheat free so you won’t have to buy alternatives. Make a list of gluten free foods your family already enjoys, and then make a list of foods you’ll need to substitute. This will save time and money as you shop for groceries in the future.
With some of your favorite recipes, you might find that substituting only one or two ingredients will transform that dish into a coeliac food! For example, if you bake a lot, you can easily buy gluten free flour online or at a health food store to substitute your usual flour. Or, you can substitute your cereals with gluten free cereals. A variety of coeliac foods (or celiac foods) are available online such as gluten free gravy, biscuits, cakes, cookies, cake mixes, bread, pasta, wafers, and pastries. Pre-packaged gluten free food snacks will come in handy when you or your family member has the munchies!
To make hearty meals that are gluten free, plan your meals around naturally gluten free foods. Then add items that will complement those foods. Some great wheat free foods to try include baked potatoes, vegetables, lean meats such as tuna, ham or chicken, stir-fry, turkey or beef chili, kabobs, rice, corn tortillas, yogurt smoothies, eggs, bacon (or turkey bacon), rice cakes, baked apples, popcorn, string cheese, pudding, and ice cream.
Planning is the key to success when it comes to preparing gluten free foods. Make a list of foods you or your family member can eat. Search for coeliac food recipes online and create a recipe box filled with these special meals. Shop for gluten free foods and ingredients online to save time and money. You’ll find that “gluten free” cooking doesn’t mean you or your loved one can’t enjoy many tasty, healthy meals!
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web.
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