Gluten-Free Without Deprivation

When we talk about eliminating this or that from our diets or our lives, our human brain

automatically goes to “OMG, I have to do without and I will be miserable!”

As one of the 1 in approximately 133 people living with Celiac Disease, and

subsequently enjoying a gluten-free diet, let me share some good news with you: You can still

enjoy really good and tasty food if you need to eliminate wheat/gluten from your diet, or if you

just choose to do so because you’ve experimented and discovered that you feel and look better

when gluten-free.

For some, going gluten-free was thought of as just another eating fad, but the

aforementioned 1 in 133 Celiacs don’t have a choice if they want to remain healthy and feeling

good. The intestines (gut) of a person living with Celiac Disease are unable to adequately

process the gluten protein found in wheat, barley, oats, and there is an actual physical

deterioration which occurs. The villi in the intestines are eaten away, leading to malabsorption

of vitamins and minerals, not to mention the outwardly manifesting symptoms that can include

severe belly pain and diarrhea. Even when there is no physical symptom noted, the damage to

the intestines is still occurring. And I was very surprised at how many everyday products

contain wheat, including the glue on the backs of stamps and envelopes! Taking communion at

church can be quite problematic if the communion wafers aren’t gluten-free, as some Celiac

congregants who religiously take daily communion have discovered.

Initially, your shopping trips will be lengthened because you must get into the habit of

reading every word on the label. Fortunately, with the high incidence of wheat/gluten allergy

and intolerance, many food manufacturers are doing a better job of labeling products that

contain wheat. There is also a plethora of publications that can guide you as you strive for a

healthier gluten-free life.


Like many people, before I knew what was wrong, I went straight for my comfort food

when I felt bad...you guessed it...BREAD!! And cookies. And cake. And doughnuts; etc., etc.

Of course, after learning what the problem was, I was devastated to realize that I had to

eliminate my favorite food group! But as one of my sons says, “Nothing tastes as good

as feeling good feels.”

In my research and personal testing, I have found some very unpalatable

products and some quite delicious ones. I have also “gluten-free-ized" regular recipes

with gluten-free flour blends using alternative flours and have been very pleasantly

surprised, although there have been one or two flops. In some instances, “ain’t nothin’

like the real thing, baby.”

The first three publications that I relied on to help me negotiate the maze of

transforming my then current life to the present gluten-free version were “The G Free

Diet” by Elizabeth Hasselbeck (imagine an Italian grandma being told that her pasta is

the enemy as Hasselbeck had to do to her granny!); “The Gluten-Free Nutrition Guide”

by Tricia Thompson; “Eating Gluten Free” by Shreve Stockton. The magazine, “Living

Without” is also an excellent reference.

Today, it is also much easier to find gluten-free skin care and cosmetics by using

google or your preferred search engine. Some would wonder what difference it makes

to use gluten free cosmetics, but remember that the skin is a conduit to the internal

organs and what you put on your lips is going to eventually end up in your mouth and

continue to travel down your throat...

Living gluten-free can put a bit of a strain on your pocketbook, but what price is

too high to pay for good health? There is always some truly unimportant thing that can

be eliminated from the budget if it’s a choice between having that thing or being a

healthier you, right? Also, for Celiacs, our food is actually medicine, so keep your

receipts so that at tax time, what you paid for your food goes on your tax return. Keep

up with your gas mileage because every trip that you make to purchase your “medicine”

qualifies on that same tax return.

Health food stores are the primary locations that we formerly had to visit to find a

variety of gluten-free foods, but mainstream grocery stores, including the military

commissaries have gotten onboard and are offering more products. I am very fond of

online shopping and discovered www.glutenfreemall.com to be an excellent food source.

Some brands you will find to very tasty and some will just completely turn your mouth

inside out, so be prepared, but don’t give up. There is even an excellent gluten-free

bread mix by Hodgson Mill that is outstanding. They also make a good pancake and

waffle mix. Dowd and Rogers makes a scrumptious vanilla cake mix from Itailian

chestnut flour that will make you reach back and slap somebody. I usually make

cupcakes to help it to last a bit longer (doesn’t always happen!). I have only found that

particular cake mix in my favorite Whole Foods Market in Boston, so I always have to

load up when I head that way. Most of the flours that I buy are by Bob’s Red Mill, but

www.nuts.com also has a good selection of various flours, as well as www.amazon.com

(they sell EVERYthing now).


I use different flour blends, depending on what I am preparing, and I think that you will
find them tasty:


All Purpose Flour Blend (Use for all your gluten-free baking and coating for frying)


1/2 cup rice flour

1/4 cup tapioca starch/flour

1/4 cup cornstarch or potato starch

Each cup contains 436 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg

cholesterol, 99g carbohydrate, 3mg sodium, 2g fiber, 5g protein


High-Protein Flour Blend (Works best in baked goods that require elasticity, such as wraps and pie crusts)


1 1/4 cups bean flour (your choice — I use fava bean), chickpea flour or soy flour

1 cup arrowroot starch, cornstarch, or potato starch

1 cup tapioca starch/flour

1 cup white or brown rice flour

Each cup contains 588 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg

cholesterol, 328g carbohydrate, 24mg sodium, 6g fiber, 11g protein


High-Fiber Flour Blend (This blend works for breads, pancakes, snack bars and cookies that contain chocolate,

warm spices, raisins or other fruits. It is not suited to delicately flavored recipes, such

as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes.)

1 cup brown rice flour or sorghum flour

1/2 cup teff flour (preferably light)

1/2 cup millet flour

2/3 cup tapioca starch/flour

1/3 cup cornstarch or potato starch

Each cup contains 428 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg

cholesterol, 92g carbohydrate, 19mg sodium, 5g fiber, 8g protein.


Self-Rising Flour Blend

Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking

powder for leavening.

1 1/4 cups white sorghum flour

1 1/4 cups white rice flour

1/2 cup tapioca starch/flour

2 teaspoons xanthan or guar gum

4 teaspoons baking powder

1/2 teaspoon salt

Each cup contains 514 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg

cholesterol, 113g carbohydrate, 1163mg sodium, 8g fiber, 10g protein.

NOTE: Gum (xanthan or guar) is the key to successful gluten-free baking, as it

provides the binding needed to give the baked product proper elasticity to keep it from

crumbling.

• Add 1/2 teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies,

bars, muffins and other quick breads.

• Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough, or other

baked items that call for yeast.

If you purchase a commercial flour blend, check the ingredient list for xanthan or guar

gum. If it is present, you don’t need to add more.


Here are three of my favorite recipes, though one of them is also considered a paleo recipe:

Paleo Pumpkin Muffins (187 calories per muffin)


1 1/2 cups almond flour
1/3 cup tapioca starch
1 teaspoon non-aluminum baking powder
1 teaspoon baking soda
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
1/2 cup raisins, optional
3 large eggs
3/4 cup canned pumpkin
1/3 cup maple syrup

1. Liberally grease 12-count muffin tin with virgin coconut oil
2. Combine dry ingredients and raisins in a medium bowl.
3. Whisk eggs in another bowl,then add pumpkin and maple syrup,mixing well to
combine. Add dry ingredients and mix well to thoroughly combine wet and dry
ingredients.
4. Pour batter into tins and bake at 350 degrees F for 25 minutes. A toothpick inserted
into center of muffin should come out clean.
5. Allow muffins to cool before removing from tin. When cool, place in storage
container or Ziploc bag and refrigerate. Can also be frozen.

Cinnamon Crisp Cookies

2 cups all purpose flour blend
Dash of salt
2 1/2 teaspons cinnamon
1 teaspoon xanthan gum
1 cup butter
1 cup sugar
1/3 cup finely chopped/ground pecans, optional

1. Sift flour,salt,cinnamon,and xanthan gum together.
2. In a separatebowl,cream butter and sugar;beat in egg yolk.
3. Gradually add the sifted dry ingredients to butter mixture. The dough will be stiff.
Add pecans.
4. Form into small balls,place on lightly greased baking sheet and flatten gently with
hand. Crisscross with fork.

Bake at 350 degrees F for approximately 12 to 15 minutes.

Cream Biscuits

1/2 cups all purpose flour blend
1 teaspoon salt
1 cup heavy cream (add more if necessary)
1 tablespoon baking powder


Preheat oven to 425 degrees F

1. Mix dry ingredients
2. Add enough cream to form dough
3. Knead gently on floured surface and divide into desired sized
balls
4. Place balls on greased cookie sheet and pat down lightly
5. Bake for 20 minutes or until lightly golden

I’ve mainly addressed bread products, but there are good choices for gluten-free pasta, also. You can find gluten-free pasta in all the forms that you are accustomed to with regular pasta, and your mac and cheese recipe will be just as delicious with a good gluten-free pasta. In my estimation, Barilla makes the best, but Mueller's is a good choice, as well.

Bon appétit!