| Foreword |
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xxi | |
| Introduction |
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1 | (6) |
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2 | (1) |
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3 | (2) |
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5 | (1) |
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5 | (1) |
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5 | (2) |
| Part I Going Gluten-Free: Who, What, Why and Now |
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7 | (104) |
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Chapter 1 Being Gluten-Free from A to Z |
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9 | (20) |
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10 | (1) |
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Common foods that contain gluten |
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10 | (1) |
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Wheat-free doesn't mean gluten-free |
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11 | (1) |
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Discovering the Benefits of a Gluten-Free Lifestyle |
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11 | (4) |
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Eating isn't supposed to hurt |
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13 | (1) |
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Making nutrition your mission: Head-to-toe health benefits |
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13 | (1) |
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But I thought wheat was good for me! |
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14 | (1) |
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15 | (2) |
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16 | (1) |
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16 | (1) |
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16 | (1) |
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Cooking outside the recipe box |
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17 | (1) |
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Getting Excited about Your Gluten-Free Future |
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17 | (3) |
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'A' is for adapting your perspective on food |
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17 | (1) |
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Savouring gluten-free flavours |
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18 | (1) |
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18 | (1) |
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Raising kids to love their food |
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19 | (1) |
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Setting realistic expectations |
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20 | (1) |
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Arming yourself with good information |
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20 | (1) |
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Getting Started - A Guide for Your First Two Weeks |
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20 | (9) |
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Working out what you can eat |
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21 | (2) |
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A 'getting started' shopping list |
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23 | (3) |
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26 | (3) |
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Chapter 2 Understanding Why You Need to Go Gluten-Free |
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29 | (20) |
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Looking at Allergies, Intolerances and Coeliac Disease |
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30 | (8) |
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30 | (1) |
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31 | (1) |
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32 | (6) |
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Blaming the Bread: How Gluten May Affect Behaviour |
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38 | (3) |
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Exploring dietary treatment for autism |
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39 | (1) |
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Depression and other mood disorders |
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40 | (1) |
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41 | (4) |
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Testing for coeliac disease - blood tests |
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41 | (1) |
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42 | (2) |
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44 | (1) |
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44 | (1) |
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I've tested positive! Now what? |
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44 | (1) |
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Paying the Price if You Continue to Eat Gluten |
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45 | (3) |
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Looking at associated conditions |
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45 | (3) |
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Living with compromised health |
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48 | (1) |
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Healing Begins on Day One |
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48 | (1) |
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Chapter 3 Taking a Closer Look at Coeliac Disease |
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49 | (14) |
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Exposing One of the Most Common Genetic Diseases |
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50 | (1) |
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Pinpointing Who Develops Coeliac Disease and Why |
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51 | (2) |
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52 | (1) |
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Gluten is the guilty party |
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53 | (1) |
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Triggering coeliac disease through the environment |
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53 | (1) |
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Understanding Coeliac Disease and What It Does to the Body |
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53 | (5) |
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How your guts are supposed to work |
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54 | (1) |
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How your guts work with coeliac disease |
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55 | (1) |
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56 | (2) |
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Scratching the Surface of Dermatitis Herpetiformis |
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58 | (1) |
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What Does the Future Hold For Coeliacs? |
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59 | (4) |
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59 | (1) |
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60 | (1) |
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Letting the gluten in safely |
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61 | (2) |
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Chapter 4 Grasping the Ground Rules of the Gluten-Free Diet |
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63 | (20) |
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Defining Gluten So You Can Avoid It |
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64 | (1) |
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Determining Gluten-Free Standards |
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65 | (1) |
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Reading and Understanding Food Labels |
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65 | (4) |
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No means no and gluten-free means gluten-free |
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67 | (1) |
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All ingredients from wheat, rye, barley and oats are shown on the label |
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67 | (1) |
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All sources of gluten must be listed |
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68 | (1) |
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What about glucose syrup? |
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68 | (1) |
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68 | (1) |
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'May contain traces of gluten' |
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69 | (1) |
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When in doubt, leave it out |
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69 | (1) |
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Recognising Gluten-Free Foods at a Glance |
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69 | (6) |
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70 | (2) |
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Grains and starches you can safely eat |
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72 | (1) |
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Other foods that are gluten-free |
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73 | (1) |
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Foods that usually contain gluten |
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74 | (1) |
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Exploring Alternative Grains and Superfoods |
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75 | (4) |
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75 | (1) |
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76 | (1) |
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76 | (1) |
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77 | (1) |
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77 | (1) |
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78 | (1) |
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78 | (1) |
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Happy Hour - Choosing Your Alcoholic Beverages |
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79 | (2) |
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79 | (1) |
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Step away from the bottle |
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80 | (1) |
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Making Sure Your Medications and Supplements Are Safe |
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81 | (1) |
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Using Non-Food Products: What You Need to Know |
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81 | (2) |
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82 | (1) |
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82 | (1) |
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82 | (1) |
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Getting the drill on dental products |
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82 | (1) |
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Chapter 5 Finding and Using Good Resources |
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83 | (10) |
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Searching for Information: The Good, the Bad and the Completely Ludicrous |
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84 | (5) |
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84 | (3) |
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87 | (1) |
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Checking with food manufacturers |
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87 | (1) |
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88 | (1) |
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89 | (2) |
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The Internet, for Better and for Worse |
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91 | (2) |
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Chapter 6 Gluten-Free...Nutritiously |
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93 | (18) |
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94 | (1) |
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94 | (2) |
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Good Carbs, Bad Carbs: Tuning In to the Glycaemic Index and Glycaemic Load |
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96 | (6) |
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Getting into the glycaemic index |
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96 | (3) |
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Why blood-sugar levels are important |
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99 | (1) |
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The effects of high insulin |
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100 | (1) |
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Looking at the glycaemic load (GL) |
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100 | (1) |
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Looking for the GI Symbol |
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100 | (2) |
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Avoiding Nutritional Pitfalls on the Gluten-Free Diet |
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102 | (3) |
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Getting the fibre you need on a gluten-free diet |
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103 | (1) |
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Packing a punch with protein |
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104 | (1) |
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105 | (2) |
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Losing weight on the gluten-free diet |
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106 | (1) |
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Gaining weight when you need to |
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107 | (1) |
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Keeping on Top of Nutrition as You Get Older |
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107 | (2) |
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Reviewing the Principles of Good Nutrition |
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109 | (2) |
| Part II Planning and Preparing: The Preludes to Cooking |
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111 | (46) |
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Chapter 7 Creating a Gluten-Free-Friendly Kitchen |
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113 | (12) |
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Sharing the Kitchen with Gluten |
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113 | (5) |
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Avoiding cross-contamination |
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114 | (4) |
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Storing foods separately for convenience |
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118 | (1) |
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Taking Inventory of the Pantry and Fridge |
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118 | (7) |
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Special ingredients to stock |
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119 | (2) |
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121 | (1) |
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Commercial products to consider |
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122 | (3) |
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Chapter 8 Shopping Is Easier Than You Think |
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125 | (16) |
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126 | (2) |
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126 | (1) |
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127 | (1) |
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128 | (4) |
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Remembering naturally gluten-free foods |
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130 | (1) |
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131 | (1) |
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132 | (4) |
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132 | (1) |
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133 | (1) |
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133 | (1) |
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134 | (1) |
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Gluten-free retail stores |
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134 | (1) |
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134 | (1) |
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Sorting through the health food aisle |
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135 | (1) |
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Living Gluten-Free - Affordably |
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136 | (5) |
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Scaling back on commercial foods |
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137 | (1) |
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138 | (1) |
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138 | (1) |
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138 | (3) |
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Chapter 9 Cooking: Tips and Techniques |
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141 | (16) |
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Creatively Gluten-Free: Improvising in the Kitchen |
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142 | (5) |
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Adapting any dish to be gluten-free |
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143 | (1) |
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Avoiding cross-contamination when cooking |
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144 | (1) |
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Using standby substitutions |
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144 | (3) |
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Cooking with Wheat Alternatives |
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147 | (3) |
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Incorporating alternative gluten-free grains |
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147 | (1) |
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Thickening with gluten-free starches and flours |
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148 | (2) |
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Trying Your Hand at Gluten-Free Baking |
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150 | (9) |
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150 | (1) |
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Introducing xanthan gum: The star of the dough |
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151 | (1) |
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Substituting gluten-free flours |
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151 | (1) |
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Making your own gluten-free flour mixtures |
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152 | (1) |
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Baking bread the gluten-free way |
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153 | (4) |
| Part III From Menus to Meats: Recipes for the Gluten-Free Gastronome |
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157 | (130) |
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Chapter 10 Beginning with Breakfast |
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159 | (22) |
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Getting Your Day Off to a Gluten-Free Start |
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160 | (6) |
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161 | (5) |
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Power-start your gluten-free day with protein |
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166 | (1) |
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The Incredible, Edible Egg |
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166 | (7) |
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Starting Your Day Smoothly |
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173 | (3) |
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Brighten Your Breakfast with a Muffin |
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176 | (5) |
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Chapter 11 Snacking on Appetisers, Nibbles and Wraps |
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181 | (18) |
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Fun Finger Foods and Nibbles |
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181 | (5) |
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Digging into Dips and Dippers |
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186 | (4) |
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190 | (9) |
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191 | (4) |
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195 | (2) |
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197 | (2) |
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Chapter 12 Souping Up Salads and Vegetable Dishes |
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199 | (26) |
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200 | (5) |
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Serving Salads with Style |
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205 | (9) |
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Serving salads with green, leafy stuff |
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205 | (7) |
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Adding oomph to your salads |
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212 | (2) |
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Move Over, Mashed Potatoes: Trying New Ways with Vegetables |
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214 | (11) |
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Chapter 13 Enjoying the Main Event |
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225 | (20) |
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226 | (3) |
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229 | (12) |
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234 | (3) |
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237 | (4) |
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Enjoying Vegetarian Dishes |
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241 | (4) |
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Chapter 14 Pizza, Pasta and Bread: Foods You Thought Were a Thing of the Past |
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245 | (20) |
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245 | (8) |
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Base: The pizza foundation |
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246 | (5) |
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251 | (2) |
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253 | (5) |
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258 | (4) |
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Bread in a Bread Machine - Or Not |
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262 | (3) |
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262 | (1) |
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Baking in a conventional oven |
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262 | (3) |
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Chapter 15 Getting Your Just Desserts |
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265 | (22) |
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266 | (4) |
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Having Your Cake - and Eating It Too |
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270 | (9) |
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Indulging in Biscuits and Slices |
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279 | (4) |
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Being Sensible: Sweets for the Health-Conscious |
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283 | (4) |
| Part IV Living - and Laving - the Gluten-Free Lifestyle 24/7 |
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287 | (68) |
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Chapter 16 Getting Out and About: Eating Away from Home |
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289 | (24) |
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Following the Golden Rules of Going Out Gluten-Free |
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290 | (3) |
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Don't assume others will accommodate your diet |
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290 | (1) |
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291 | (1) |
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291 | (1) |
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BYOF: Bring your own food |
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291 | (1) |
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Bite your tongue when they make a mistake |
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292 | (1) |
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292 | (1) |
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Dining Out: Restaurant Realities and Rewards |
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293 | (12) |
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294 | (5) |
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299 | (1) |
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Making smart menu choices |
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299 | (1) |
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Talking with the staff: Ask and thou shalt receive |
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300 | (5) |
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The Incredible, Edible Journey: It's Travel Time! |
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305 | (4) |
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Researching your destination |
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305 | (1) |
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Choosing gluten-free-friendly accommodation |
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306 | (1) |
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Packing your own provisions |
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306 | (1) |
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Sprechen zie gluten? Speaking gluten-free in other countries |
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307 | (2) |
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309 | (4) |
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Flying the friendly skies |
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309 | (1) |
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310 | (1) |
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310 | (1) |
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Travelling near or far by car |
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311 | (2) |
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Chapter 17 Raising Happy, Healthy, Gluten-Free Kids |
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313 | (24) |
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Forging through the Feelings |
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314 | (4) |
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'My child's life is changed forever' |
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315 | (1) |
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'I don't want my child to feel different' |
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315 | (1) |
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315 | (1) |
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'This is harder for me than it is for her' |
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316 | (1) |
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Focusing on the good stuff |
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317 | (1) |
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Talking to Your Kids about Being Gluten-Free |
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318 | (7) |
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Including the whole family |
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318 | (1) |
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Keeping the discussion upbeat |
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319 | (1) |
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320 | (2) |
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Reinforcing the idea that gluten makes your child feel yucky |
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322 | (1) |
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Handling your child's reaction |
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323 | (1) |
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Helping your child talk to others about the diet |
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323 | (2) |
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Deciding Whether the Whole Family Should Be Gluten-Free |
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325 | (2) |
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325 | (1) |
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326 | (1) |
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327 | (1) |
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Giving Your Child Control of the Diet |
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327 | (2) |
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Working together to make good choices |
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328 | (1) |
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Trusting kids when you're not there |
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329 | (1) |
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Hitting the Road with the Gluten-Free Gang |
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329 | (1) |
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Leaving Your Gluten-Free Kid in the Care of Others |
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330 | (3) |
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Trusting your kids with friends, family and babysitters |
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330 | (1) |
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Sending your child to school |
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331 | (1) |
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Gearing up for school camps |
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332 | (1) |
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Guiding Your Gluten-Free Teens |
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333 | (4) |
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Noticing changing symptoms |
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334 | (1) |
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Understanding why teens may cheat on the diet |
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334 | (1) |
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Helping teens after they move out |
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335 | (2) |
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Chapter 18 Beating the Blues: Overcoming Emotional Obstacles |
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337 | (18) |
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Recognising Common Emotional Struggles |
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338 | (5) |
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339 | (1) |
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340 | (1) |
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340 | (1) |
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341 | (1) |
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342 | (1) |
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343 | (3) |
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When you're the one in denial |
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343 | (2) |
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When others are in denial |
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345 | (1) |
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Getting Back on Track When You're Feeling Derailed |
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346 | (5) |
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346 | (1) |
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Getting beyond big words with heavy implications |
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347 | (1) |
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Focusing on what you can eat |
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347 | (2) |
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Deflecting the temptation to be annoyed or offended |
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349 | (1) |
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349 | (1) |
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Spreading attitudes - they're contagious |
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350 | (1) |
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351 | (1) |
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Resisting the Temptation to Cheat |
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352 | (5) |
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Realising why you want to cheat |
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352 | (2) |
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Assessing the consequences |
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354 | (1) |
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Overcoming the temptation |
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354 | (1) |
| Part V The Part of Tens |
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355 | (14) |
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Chapter 19 Ten Benefits of Being Gluten-Free |
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357 | (4) |
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You Know How to Improve Your Health |
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357 | (1) |
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Your Health Improves Straightaway |
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358 | (1) |
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You Don't Need Medication or Surgery to Get Better |
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358 | (1) |
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The Diet Can Be Extra Healthy |
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358 | (1) |
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You Learn to Appreciate Life a Little More |
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358 | (1) |
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Your Diabetic Child Will Do Better |
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359 | (1) |
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You May Add Years to Your Life |
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359 | (1) |
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Fertility Problems May Diminish |
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359 | (1) |
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Your Weight Can Be Easier to Manage |
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360 | (1) |
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You're More Aware of Nutrition |
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360 | (1) |
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Chapter 20 Ten Tips to Help You Love the Gluten-Free Lifestyle |
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361 | (4) |
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Focusing on What You Can Eat |
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361 | (1) |
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Expanding Your Culinary Horizons with Alternative Grains |
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362 | (1) |
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362 | (1) |
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362 | (1) |
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Eating to Live, Not Living to Eat |
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363 | (1) |
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Remembering You're Different - So What? |
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363 | (1) |
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Enjoying a (Gluten-Free) Splurge |
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363 | (1) |
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Helping People to Help You |
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364 | (1) |
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Turning Away from Temptation |
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364 | (1) |
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Dealing with It, Not Dwelling on It |
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364 | (1) |
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Chapter 21 Ten lips and Traps for New Players |
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365 | (4) |
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I Can Easily Work Out This Diet by Myself |
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365 | (1) |
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I'm Too Embarrassed to Ask for a Gluten-Free Meal |
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366 | (1) |
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The Package States 'Gluten-Free', but Wheat Is Listed in the Ingredients |
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366 | (1) |
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The Waitress Is Pretty Sure This Dish Has No Gluten |
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366 | (1) |
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Can I or Can't I? It's Made from Buckwheat |
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367 | (1) |
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I'm Sure My Friend Will Remember I'm Gluten-Free |
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367 | (1) |
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I Don't Want to Offend My Mother-in-Law |
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367 | (1) |
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I'm Sure I'll Pick Up Something Gluten-Free on the Way There |
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368 | (1) |
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I've Requested a Gluten-Free Meal for Each of My Flights |
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368 | (1) |
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I Feel Really Left Out Watching Everyone Tuck In, So I'll Just Have a Nibble |
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368 | (1) |
| Index |
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369 | |
