Gluten free cooking

I hope that the people who come to my blog will not only be celiac, but kind people who want to cook something delicious for a celiac. As you will know, antiglutenans are very grateful when someone makes the effort to think and prepare something for us, so, from here, I invite all non-celiacs to have a detail with the celíacos of their surroundings and cook something to them. This guide is addressed to all of them and to all those who start in the gluten-free world. I will try to keep it updated as things happen to me, but I think it's a good list to start with.

It may seem to have a lot of factors in mind, but they are just a few small details that need to be repaired when it comes to making the food, and that finally come out quite mechanically. I hope this miniguy serves to clear up doubts and encourage those who are afraid to make something gluten free if they contaminate something. I am at the disposal of the world for any doubt or suggestion that they have in this respect.

ENSURE THAT ALL PRODUCTS ARE GLUTEN FREE

It seems a no-brainer, but there may be many products in which a freshly initiated gluten-free kitchen will not fall out which may have gluten. Products such as yeast, aromas, colorings, chocolate, soy sauce ... For this it is important to always read the labels, and ask the coeliacs and associations. FACE has a very basic listing on your page that can be of great help. And in my list of generic products suitable for celiac you will find the information much more explained and detailed. Care must be taken with products that have gone through a process of manufacture and, especially, those subjected to grinding. In addition, bulk products are not recommended at all (except vegetables and fruits, for example). This includes especially cereals, flours, spices and goodies. And, when in doubt, it is best not to use the product.

Use products that do not contain or may contain traces of gluten

One should not fall into the error that some traces are insignificant. If the labeling of a product indicates that it may contain traces of gluten, that food is not safe for a celiac.

Use foods in which no traces of gluten have been introduced

In a kitchen with gluten, it is very common to use the same utensil for several things. For example, use the same knife to pick up the butter from the package and spread it on a toast with gluten. With this process, the butter is contaminated and is no longer safe for a celiac. This usually happens with the spreads (cheeses, pâtés, butters, mayonnaise ...) and even with salt. In many cases salt is applied by hand with gluten (for example, if we are working with flours, or we have touched some bread or pasta), and when going to use the salt is contaminated. Also, it is very frequent in the confectionery: we use the same spoon to extract the flour and the sugar of their respective packages. If a spoon has been used with some gluten to remove sugar (for example) from its package, the package is contaminated. It is best to use some new products (salt from the unopened package or a salt shaker with a doser) where there is no danger that gluten has ever entered your story.

Avoid using wood utensils

In general, the use of wood is not recommended for cooking, since, being a porous material, remains of food remains. And these remains include gluten. It is best to use plastic, silicone and metal utensils. Nor is it necessary to buy specific utensils for a celiac. The important thing is that they are clean and non-porous. It should be taken into account especially in spatulas and kitchen tables.

Of course, it is an essential practice in the elaboration of all kinds of food. One thing to keep in mind: in the gluten-free world, "clean" means "gluten-free". This is especially delicate in utensils such as sieves and strainers. Personally, I consider that a strainer can be cleaned well, but with a strainer it is a little more difficult. Either precautions are taken or an exclusive gluten free sieve is used, which are not as expensive either. The same thing happens with the toaster: especially if you have slots to introduce the bread, it is very easy that, if we use the same toaster for bread with gluten and gluten-free bread, it will contaminate the gluten-free bread. If it is one of those horizontals, we can clean the grid with a rag and that's it.

In addition, it is easy to cross-contaminate through fabrics such as apron or rags. Often, when working with flours with gluten, our apron of flour remains is impregnated, so if we later want to use that apron to work with something without gluten, we can touch the gluten-free food by touching the apron and then the plate That we are developing. Again, the important thing is to have the tissues clean, and this includes the wipes. We do not need to use cooking paper for everything: just wash with soap and water any surface that has come into contact with gluten and will be decontaminated.

This is very frequent, too, when washing the dishes: nothing happens to wash with the same sponge utensils with and without gluten. The soap takes everything.

As I say, "clean" means gluten free. Of course we can reuse an oil when it comes to frying, but it should not have been fried anything with gluten, since it leaves it contaminated. The same goes for water for pasta, for example: you should never use a water with gluten (that is, in which something has been prepared with gluten) to boil a pasta without gluten.

Prepare the gluten-free food separately

Cook-without-gluten-singlutenismo

If we have to cook both gluten-free and gluten-free, gluten-free food should be set aside and with its own utensils, and away from splashes and products that may contaminate gluten-free food (such as flour, for example, which is very volatile) . If we do not have space to do both simultaneously, it is best to prepare gluten-free food, cover it well, and then gluten-free food. It will already give a heat tap to the food for coeliacs and ready.

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Use online sources

Researching gluten-free food choices has never been so easy. Many websites are specifically dedicated to quote gluten-free recipes, snacks and meal ideas, well-known brands and vendors help people avoid gluten.

Look for lists of gluten-free foods in common stores. For large chain stores, such as Wal-Mart or Walgreens, gluten-free people have already branded the "commonly available" food brands that are gluten-free snack options, such as Post Cocoa Pebbles Cereals, available in stores Of groceries.

Get involved in online communities that do not ingest gluten. One of the easiest ways to learn which foods are gluten-free or how to eat well on a gluten-free diet is to communicate with other people who eat a gluten-free diet.
Ask questions in the online discussion forums about snack ideas, or post a comment to free blogs to generate creative answers about eating gluten-free snacks.

Follow websites that track gluten-free brands. In many cases, other gluten-free people have already done the work for you, and you'll probably find some of their favorite snack brands pre-compiled on lists of gluten-free snack options. Check regularly for new options or changes to popular brands.

Buy an "Application" to eat gluten free. If your mobile phone is capable of running applications, consider investing in a program that will help you navigate ingredient lists and name brands to identify safe foods and eat gluten-free snacks.

Browse lists of gluten-free recipes database. Consider preparing or adapting gluten-free recipes as snacks. Buying gluten-free ingredients will allow you to mix components or mix complete recipes. Recipes for alternative dishes can also be a great opportunity to mix several "snacks" that can last all week.

Fresh, unprocessed foods are more likely to be gluten-free. Perhaps the easiest way to buy gluten-free snacks is to buy fruits, vegetables, and gluten-free dressings or sauces. The variety of combinations you can make will keep your snacks healthy and interesting.

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How to buy gluten-free snacks

Consuming gluten-free food can be a challenge even if you take the time to plan your diet and your shopping list weekly. Whether your medical condition requires you to avoid gluten or why you have made a personal decision to restrict your diet, follow these tips so that buying gluten-free snacks is a simple task.

Probably the part that will consume more time when buying gluten-free snacks is when reading the list of ingredients of each article. Unless the product is marked specifically as "gluten free" you should check for any indication that the food or drink contains gluten.

Know the sources of gluten.

Avoid buying snacks containing barley, durum wheat, flour, wholemeal flour, kamut, rye, matza flour, semolina, bulgur flour, triticale, wheat and spelled on the label.
Do not buy bread, crackers, cookies, muffins, chips, sweets, sandwiches and other grain products unless they are "gluten-free" on the label.
Dressings, vinaigrettes and sauces may also contain gluten unless the label specifies that it does not contain.

Beware of unidentified food additives. Certain added starches, sugars, and flavors may contain gluten, such as malt or modified starch flavorings.

Buy online gluten-free snacks from http://www.glutenfreewire.com/.

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Recipe for celiac: gluten-free tomato snacks

For all those people suffering from celiac disease, today we will prepare: Gluten-free tomato sandwiches. These delicious and healthy snacks are excellent to savor as an entrance on the weekend and incidentally the children of the house will be able to consume this food in a different way. Prepare in a few minutes these snacks and then tell me.

Preparation:
First, in a bowl grate the tomatoes and once this step is done, add the finely chopped garlic, the egg, a few chopped basil leaves and season with salt and ground pepper.

Then to this preparation, add the gluten-free breadcrumbs to a mixture that is hard enough to make the sandwiches and does not break. Once the sandwiches are prepared, spoon them with gluten-free breadcrumbs and fry them in hot oil. Finally, when removing them from the fry dish them in a plate with sheets of absorbent paper and ready to taste these delicious gluten-free snacks.

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Nutrition Facts for Gluten Free Bread

If you have been diagnosed with celiac disease, you may think about having to say goodbye to bread. No more sandwiches, no more, no more bread toast stuffed in Thanksgiving. People with celiac disease can not eat foods that contain gluten, which is a protein found in all foods made with wheat, rye and barley. And although you can not eat more normal wheat or rye bread, there are a number of gluten-free alternatives that you can eat instead. The nutritional composition of gluten free bread varies depending on the type and brand, but knowing the nutritional information can help determine which is the best option for your diet.

Calories can vary between slice and slice

Whether you like the whole grain or a specific brand, the number of calories in a slice of gluten-free bread varies. One slice contains only 65 calories or as much as 100 calories. In comparison, a slice of whole wheat bread normally contains about 80 calories. If you are worried about calories and weight, you may have to walk around until you find a brand that fits your calorie needs.

Carbohydrates and Fiber

Most of the calories from gluten-free bread come from its carbohydrate content. Like calories, the carbohydrate content of gluten-free bread is also variable, ranging from 11 to 21 grams of a slice. The fiber content also varies, ranging from 0.5 to 2 grams per slice. Getting more fiber in your diet lowers cholesterol and risk of heart disease and obesity. For better health, look for gluten-free breads that provide more fiber.

Proteins and fats

The content of protein and fat in gluten free bread does not vary from one brand to another. One slice contains 2 grams of protein and 2 grams of fat. Although the differences are slight, it is interesting to note that gluten free bread is a little higher in fat and low in protein than the bread that contains it, which has 3 grams of protein and 1 gram of fat in one serving. Both protein and fat are essential nutrients you need for good health. Proteins in foods are important for tissue repair and immune health, while fat provides energy and helps absorb fat-soluble vitamins.

Sodium Range

You may not think of bread as a salty food, but all gluten-free breads contain a certain amount of sodium. The amount varies depending on the brand and type, ranging from 120 to 150 milligrams per slice. In comparison, a slice of whole wheat bread contains 145 milligrams of sodium. Having too much sodium in your diet increases the risk of high blood pressure, and it is recommended that you limit your intake to 2,300 milligrams a day, or 1,500 milligrams, if you already have high blood pressure.

Minimal Minerals

Some gluten-free breads provide a small amount of iron and calcium, making up to 4 percent of the daily value of iron and up to 1 percent of the daily value of calcium per serving. Iron helps to produce hemoglobin and helps transport oxygen throughout the body. Adequate intake of calcium helps keep teeth and bones healthy and strong.

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The difference between wheat-free and gluten-free

Wheat allergy is one of the eight most common food allergies. Gluten intolerance and celiac disease are also common. According to the National Foundation for Celiac Awareness, at least 1 percent of the population suffers from celiac disease and about 18 million Americans have a non-celiac gluten sensitivity. Symptoms may look similar in these conditions, so consult your doctor for a proper diagnosis and recommendation of a wheat or gluten free diet.

Wheat free

A wheat-free food simply does not contain wheat grain. Some foods, such as wheat bread, pasta and cereals, obviously contain wheat. Other ingredients contain sources of wheat that are harder to identify. Read the list of ingredients for all foods before consuming them to see if they contain bulgur wheat, couscous, flour, flour, kamut, semolina, triticale or wheat germ. The US Food and Drug Administration Obliges companies to label wheat in food. Look for the word "wheat" in parentheses after an ingredient or statement at the end of the list of ingredients that says "contains wheat".

Gluten free

A gluten-free food does not contain gluten protein, which is found in wheat, rye, and barley grains. For this reason, all gluten-free foods are also wheat-free. However, a wheat-free food may still contain rye or barley gluten. It is important to read food labels when eating a gluten-free diet. If you see something that indicates the presence of wheat in the product, then it is not gluten free. You should also look for ingredients derived from barley and rye, such as beer, malt and modified starch. If you are in doubt, eat only foods whose label clearly states that they do not contain gluten.

When to follow these diets

If you have a wheat allergy diagnosed, you need to follow a wheat-free diet. When you ingest wheat, your body develops an immune response to wheat and you may experience side effects such as skin rashes, hives, itching, swelling, difficulty breathing, or fainting. If you have celiac disease or gluten intolerance, you need to avoid any form of gluten, such as wheat. In celiac disease, an immune reaction occurs in the intestines when you eat gluten and the symptoms may include abdominal pain, gas, diarrhea, anemia, fatigue, depression and headaches or migraine.

Other considerations

You can avoid wheat and gluten easily with a few dietary modifications. Eating a diet based on whole foods helps avoid these kernels. Stick to meats, dairy, fruits and vegetables, nuts, seeds, legumes and whole grains without gluten, such as brown rice and quinoa. Over time, you'll get the most comfortable gluten-free and wheat-free food identification and you'll select the safest ones with confidence. Always make sure you communicate your allergies and food intolerances clearly, when you eat out of your home. Even if a menu item appears as gluten free, ask first to avoid accidental ingestion.

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Gluten-free snacks

People with celiac disease should avoid gluten, which is the protein of wheat, rye, barley and some other grains. Gluten is found in many traditional snacks, including some brands of cookies, potatoes, sweets and baked goods. Avoid contaminating foods with products that may have gluten; Even a simple crust of gluten can cause discomfort to people with celiac disease.

Dairy snacks

Although milk has no gluten, some dairy products may contain fillers or other ingredients that have gluten in them. Always read labels carefully before eating or serving. According to Celiac Central, certain types of dairy are known to have no gluten. Chocolate, vanilla and chocolate chip flavored ice cream from Baskin Robbins, Ben & Jerry's, Blue Bell and Dairy Queen are gluten-free. Hard cheeses such as cheddar, parmesan, swiss and edam are safe, as are sticks of cheese Sergeant and Kraft, but processed cheeses may not be. Yogurt is often gluten-free, but some may contain suspect additives, check the labels carefully.

Potatoes and other crispy snacks

Certain brands of potatoes and other crispy snacks do not contain gluten. Some of these brands are Lays STAXX, Doritos Rollitos and Ruffles regular. Popcorn is gluten-free by itself, but some brands of microwave popcorn may contain gluten. Safe brands include Orville Redenbacher's, Jiffy Pop and Crunch N Munch. Act II popcorn is safe, except for the Extreme Butter variety, according to Celiac Central. The Celiac Sprue Association points out that tortilla chips do not have gluten, like gluten-free vegetable and nut chips written on the label.

Sweet

Many candies are gluten-free, and those with celiac disease can enjoy them. Hersheys chocolate kisses, hugs, nuggets and bars that do not contain pieces of cookie or inflated rice are safe. Other safe chocolates are M & Ms ;, Raisinets, Reese's peanut butter cups, 3 Musketeers, Baby Ruth, Snickers, Butterfingers, York Peppermint Patties and Chocolate Dove. Chewy or fruity candies that do not have gluten include Jelly Belly Jellybeans, Starburst, Skittles and Airheads. Safe brands of chewing gum include Trident, Wrigley's, Bubble Yum and Dentyne.

Fruits and vegetables

Fresh and raw fruits and vegetables are gluten-free as well as healthy snacks. When using frozen or canned products, it is important to check labels carefully; Many contain emulsifiers, slimming or dips containing gluten.

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Menopause and gluten

Celiac disease, which occurs when the body can not tolerate a protein called gluten found in products containing wheat, barley and rye, often causes gastrointestinal upheavals and abdominal pain. However, the disease can also cause serious nutritional deficiencies that have a powerful effect on the rest of your body, including your hormones. Because of this, women with celiac disease suffer from early menopause more often. They also suffer from related infertility. If you have celiac disease, you can protect yourself against early menopause with a strict gluten-free diet. At present, the gluten-free diet represents the only treatment available for celiac disease.

Incidence

About one in 100 Americans has celiac disease, and the disease disproportionately affects women. However, because people with this condition may not notice the symptoms for years, most of those people do not know they have it. When you have celiac disease, consumption of grains that contain gluten causes a reaction of the immune system that destroys the lining of your small intestine. Your intestinal lining helps absorb nutrients from food, and once it is destroyed, you often become malnourished. Because your reproductive system relies on vitamins and other nutrients to function, it often can not function properly in people with celiac disease. In many cases, women with undiagnosed celiac disease have amenorrhea, or lack of menstrual period. This can lead to early menopause.

Menopause

Menopause (when you stop having menstrual periods and lose the ability to have children) usually occurs between the ages of 45 and 55, with a mean age of 51 years. When you enter menopause, the production of the female hormones estrogen and progesterone in your body decreases dramatically, and the ovaries stop producing monthly ovules. Women with celiac disease suffer from precocious menopause, which occurs before age 40, more often than other women, especially if they continue to consume gluten. Even if you do not go into menopause before age 40, your periods end earlier, on average, than those of non-celiac women.

Investigation

In a study published in 2010 in the medical journal "BMC Gastroenterology" researchers observed reproductive life disorders in 62 Italian women with celiac disease, including the age of menopause compared to control subjects. Two-thirds of women reported menstrual cycle disorders, and many said they had experienced those menstrual problems before the onset of gastrointestinal symptoms. In addition, many reported experiencing menopause at an earlier age than the control group.

Considerations

In many cases, the disorders of the menstrual cycle are corrected only once you receive a diagnosis of celiac disease and begin the gluten-free diet. In addition, following a gluten-free diet can help protect you from early menopause. If you have already gone through menopause, it is possible, but unlikely to start menstruating again once the diagnosis is made and stop consuming gluten. In all cases, however, you have to adhere to a strict diet, cheating, even occasionally, causes inflammation and damage to your small intestine, which can lead to continued nutritional deficiencies and put you at risk for additional medical problems, including Osteoporosis.

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Gluten Free Breakfast Ideas

Although wheat is a staple in the average American diet, it contains gluten, which can cause negative side effects in some people. Those sensitive to gluten may suffer digestive discomfort after eating foods that contain gluten, and people with celiac disease may develop intestinal damage. A gluten-free diet helps to avoid these problems and increases your quality of life. However, a gluten-free diet may have some unwanted consequences, including an increased risk of folic acid deficiency, which can cause birth defects during pregnancy. If you are going on a gluten-free diet for reasons other than celiac disease, be sure to check with your doctor first, as recommended by Harvard Health Publications, and be sure to incorporate folate-rich foods into your diet.

Egg based dishes

Eggs are naturally gluten-free, so they can be used as a base for a series of gluten-free meals for breakfast. They also provide essential nutrients, including high quality proteins, selenium, vitamin A and choline. Prepare the poached eggs and serve on a bed of steamed cabbage, or mix the eggs with sautéed vegetables for a healthy breakfast. If you have some time in the morning, make a miniquiche without a bark; Simply pour a mixture of eggs, nonfat milk, vegetables and lean meat cut into muffins and bake until the eggs are ready. Choosing vegetables such as asparagus, green beans and artichokes provide the much needed folic acid. Freeze leftovers, and then microwave to make quick breakfasts throughout the week. If you have to limit your cholesterol intake, use egg whites instead of whole eggs, or mix a whole egg with a few whites.

Porridge and oats

A basic breakfast item for many Americans, is oats and other types of porridge, which fit well on a gluten-free diet. Buy certified gluten free oats, as recommended by the Colorado State University Extension extension, as regular oats could come in contact with gluten during processing. Sweeten your oats with gluten-free condiments, including maple syrup and fresh fruit. If you feel adventurous in the morning, cook the quinoa with cow's milk, soy or almonds, and then fill and eat as you would with normal oats. Or you can start your day with a bowl of whole-grain corn grits topped with steamed vegetables and a touch of cheddar cheese.

Dairy Based Breakfasts

Serve yogurt or cottage cheese for a healthy breakfast; Just be sure to check that they are labeled gluten free because some varieties may contain wheat products. Both foods are full of protein to feed your muscles and also contain calcium you need for healthy nerves and bones. Add more nutritional value by covering your dairy portion with cut fruit. Add homemade granola, made from a mixture of nuts, seeds, nuts, choose dehydrated apples and dried apricots as folate sources, and gluten-free, certified oats. If you crave a little sugar, sweeten your breakfast with maple syrup or honey.

Breakfasts with flour alternatives

Use alternative flours to make gluten-free versions of the basic foods of a breakfast. The Le Cordon Bleu website lists almond and coconut flours as suitable for gluten-free and low-carbohydrate diets and highlights buckwheat flour and cornmeal as gluten-free alternatives. The use of almond or coconut meal produces dense baked goods, while foods made with buckwheat and corn flours have a more similar texture to those made with wheat flour. Use flour alternatives instead of wheat flour to make muffins for breakfast, or mix gluten-free flour alternatives with whipped egg whites, mashed bananas rich in folate and cinnamon, and use the resulting pancake mix.

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Gluten Free, Wheat & Dairy Free Breakfast Ideas

Multiple food allergies and intolerance can make food selections a challenge. Following a diet free of gluten, wheat and dairy means avoiding wheat, rye, barley and dairy products and foods made with them. At the beginning of this new diet, you may find yourself eating the same foods that you know are safe every day. However, over time, you will feel more confident diversifying a new and safe breakfast.

Dishes with eggs

You can safely eat many egg breakfast dishes when you follow a diet free of dairy, gluten and wheat. Make mixes or tortillas at home with vegetables and herbs, such as peppers, onions, mushrooms, spinach, basil and parsley. If you usually add a small amount of milk to the eggs before you beat them, substitute a non-dairy alternative such as soy milk, almond milk, or rice milk. Use a small amount of olive oil or coconut oil on your bread instead of butter. Avoid egg dishes with cheese and opt for a serving of fresh fruit instead of toast to eliminate wheat and gluten. Be sure to clearly communicate your food intolerance to waiters when you eat out.

Oatmeal

Oatmeal is another hot breakfast option for a gluten, wheat and dairy free diet. According to the Whole Grains Council, oats in themselves do not contain gluten; However, it is often harvested and processed using the same equipment as for wheat. Be sure to buy oats labeled as gluten-free to ensure that there is no cross-contamination with grains that contain wheat or gluten. Cook the oats with water or non-dairy milk. You can add fresh fruit, nuts and seeds, such as berries, bananas, walnuts and flax seeds, to get more nutrition and flavor in your food.

Cold cereal options

If you prefer to eat cold cereal in the morning, there are many gluten, wheat and dairy options for you. Look for corn, rice, quinoa, millet, and other gluten-free cereals. Check the label and ingredient list to make sure the cereal is gluten-free and contains no dairy ingredients. The U.S. Food and Drug Administration forces companies to label dairy and wheat. There will be a statement saying "Contains: wheat and dairy" at the end of the ingredient list or the words "wheat" or "dairy" in parentheses after an ingredient. Be sure to eat your cereal with milk without dairy.

Gluten free bread products

You can also choose breads of gluten-free and dairy-free flours. Look for gluten-free buns, which are generally available in the natural frozen food section of the grocery store. You could eat gluten-free bread with peanut butter or a scrambled egg for breakfast. Gluten-free pancakes and waffles are also sold frozen in many stores, or look for blends to make these foods for breakfast at home. Most recipes require milk, but you can easily substitute for an alternative without dairy. Make sure you do not use butter on your waffles and pancakes. Look for alternatives to butter without dairy products made with vegetable oils.

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The Gluten Free Diet

The only effective treatment for Celiac Disease is a gluten-free diet for life. Gluten is a protein found in the seed of cereals like wheat, barley, rye and derivatives and possibly oats. Gluten has no nutritional value but has a high technological value. It is responsible for the elasticity of the flour mass, conferring the spongy consistency of baked breads and doughs.

You should not start a gluten-free diet before you have the diagnosis of a specialist, as it would make it difficult to diagnose the disease. The ingestion of small amounts of gluten or traces can cause lesion of the intestinal villi, and no clinical symptoms are necessary.

It is advisable to consume natural products since manufactured products have a greater risk of being contaminated or containing traces.
It is not recommended to consume products in bulk or handcrafted as some cross-contamination may have occurred.
There are currently products on the market made with modified wheat starch containing less than 10 ppm gluten and are suitable for people with celiac disease.
Caution with flours that are not certified by FACE as they may be contaminated when processed in mills where flours are made from other cereals such as wheat.

When purchasing processed and packaged products it is advisable to check the list of ingredients on the label or to find them in the food list.

Caution with imported foods, because according to the different countries of distribution a manufacturer can use different ingredients for a product with the same trademark.
Caution should be exercised when handling food in bars, restaurants, and dining rooms. An example of this would be the use of shared oils for gluten-free and gluten-free products or if a gluten-free vegetable dish could not be offered to a celiac person, even removing the sausage
In those houses where there is a celiac, it is recommended to eliminate the wheat flour and the normal breadcrumbs and instead use gluten-free flours and or breadcrumbs, potato puree flakes to coat, to thicken or thicken sauces . In this way cooked foods at home could be consumed by all, including celiacs.
Care must be taken in handling the sausages to the cut, a correct cleaning of the machine would have to be carried out if we are not sure that the previous products that have been cut carry or not gluten.

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