Authors: Carol Svec
Food Cures (68 page)
Algae
Algin/alginate
Allicin
Annatto
Arabic gum
Arrowroot
Ascorbic acid
Aspartame
Aspic
Astragalus gummifer
Benzoic acid
BHA
BTA
Dextrose
Ester gum
Fructose
Guar gum
Locust bean gum
Malic acid
Methylcellulose
Microcrystallin cellulose
Pectin
Pepsin
Stearic acid
Sulfites
Tapioca starch/flour (
not
pudding)
Whey
Xanthan gum
FOOD COMPANIES THAT OFFER GLUTEN-FREE ITEMS
Adrienne’s Gourmet Foods
(www.adriennesgourmetfoods.com): Papadini Lentil Pasta
Amy’s Kitchen
(www.amys.com): Gluten-Free Chili, Pasta Sauce, Salsa, and Soup; look for the Gluten-Free symbol on product descriptions
Annie’s Naturals
(www.anniesnaturals.com): gluten-free dressings, sauces, and marinades: look for Special Dietary Needs on the Products page
Barbara’s Bakery
(www.barbarasbakery.com): look for the Special Diets section under the Product Line tab
Bell & Evans
(www.bellandevans.com): look for Black Box packaging for its Gluten Free Chicken Breast Nuggets and Gluten Free Chicken Breast Tenders, both breaded with rice and corn flour
Eden Foods
(www.edenfoods.com): large assortment of gluten-free products (condiments; Japanese)
Ener-G Foods
(www.ener-g.com): gluten-free bread products
Enjoy Life
(www.enjoylifefoods.com): breads, cereals, snack bars, and more
Fantastic World Foods
(www.fantasticfoods.com): Gluten-Free Bean Dish Mixes, Soup, and Soup Mixes; see specific list under the FAQ tab
Food for Life Bread
(www.foodforlife.com): gluten-free breads
Gluten-Free Mall
(www.glutenfreemall.com)
Josefs Gluten-Free
(www.josefsglutenfree.com)
Quinoa Corporation
(www.quinoa.net): gluten-free grains and pasta
Thai Kitchen Asian
(www.thaikitchen.com/allergyinfo.html): gluten-free noodle products and sauces
Westbrae
(www.westbrae.com/products/condiments.php): condiments
Wild Oats Market
(www.wildoats.com/u/health100305/): Gluten Free Shopping List
STEP 3…
GOING ABOVE AND BEYOND
There really is no “above and beyond” for people with celiac disease—the treatment is to stop eating gluten-containing foods and take supplements to make up for the shortfall in vitamins and minerals in this restricted diet. However, there are some things you can do to be helpful to others:
- Recommend that first- and second-degree relatives get tested to make sure that they don’t have undiagnosed celiac disease.
- If you are pregnant or have a child, talk with the pediatrician about your celiac disease so that he/she can be aware of your child’s increased risk.
THE OATMEAL QUESTION
Although oats are naturally gluten-free, they can be contaminated with wheat during the growing, milling, or packaging processes. If you want to add oats to your diet, here are some guidelines:
- Add oats only after your health has stabilized on a gluten-free diet, and only with your doctor’s okay.
- Choose McCann’s Irish Oatmeal, which is processed in a dedicated oats-only mill…or ask your doctor for a brand recommendation.
- For the first few days, eat only a ¼ cup of oatmeal to see how your body reacts. Then move up to a ½ cup for another few days before eating a full portion.
- Never order oats when you’re out…and don’t buy prepared or packaged food with oats.
STEP 4…
MEAL PLANS
These sample menus include foods that have been shown to be generally safe for people who have celiac disease. In addition, they provide plenty of vitamins and minerals that are often missing in a gluten-free diet.
Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are
not
included.
You can also prepare some of the delicious recipes in my other chapters by simply substituting gluten-free ingredients when necessary. And
always
remember to check
every
ingredient listed on condiments, spreads, and other prepared food. Enjoy!
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Berry-Nut Yogurt Parfait
Spoon 1/3 cup fat-free yogurt in parfait glass. Top with 2 heaping tablespoons berries and 1 tablespoon chopped nuts or seeds (walnuts, pecans, peanuts, slivered almonds, sunflower seeds, or ground flaxseed). Repeat the three layers two times (yogurt, berries, and then nuts).
Cold Cereal with Milk and Fruit
1 cup gluten-free cereal (i.e., gluten-free brand of cornflakes, amaranth flakes, or puffed rice) mixed with 1 tablespoon ground flaxseed and 1 cup milk (fat-free, 1% reduced-fat, or calcium-enriched/fortified soy). Enjoy with ½ sliced banana (or ½ grapefruit or 1 orange).
Cantaloupe with Cottage Cheese and Sunflower Seeds
½ cantaloupe stuffed with 1 cup fat-free or 1% reduced-fat cottage cheese and sprinkled with 1 tablespoon sunflower seeds or chopped nuts (walnuts, pecans, almonds, peanuts, or cashews).
Mexican Breakfast Spud-let
1 medium baked potato split and stuffed with scrambled eggs: Beat 1 whole egg with 2 egg whites and cook in hot skillet coated with Pam Original nonstick cooking spray (
do not use
Pam Baking which contains gluten) or 1 teaspoon olive or canola oil). Season eggs with salt and pepper to taste and top with 2 heaping tablespoons salsa (check salsa ingredients).
Apple Slices with Peanut Butter
1 apple or banana, sliced and topped with 2½ tablespoons peanut butter. Or 1 slice gluten-free bread, toasted and topped with 1 level tablespoon peanut butter and served with 1 sliced banana or 1 apple.
Scrambled Eggs with Broccoli and Cheese
Beat 1 whole egg with 2 egg whites and cook in a hot skillet coated with Pam Original nonstick cooking spray (
not
Pam Baking). When eggs are almost cooked, add 1 cup cooked broccoli florets and 1 ounce shredded fat-free or reduced-fat cheese. Enjoy with ½ grapefruit (or ½ banana, ½ mango, or 1 orange).
Tropical Mango-Citrus Smoothie with Rice Cakes and Cottage Cheese
1 serving (2 cups) Tropical Mango-Citrus Smoothie. Enjoy with 2 plain rice cakes, each topped with sliced tomato and 1 heaping tablespoon fat-free or 1% reduced-fat cottage cheese.
Apple Cinnamon Pancakes with Lemon Yogurt Topping
1 serving Apple Cinnamon Pancakes with Lemon Yogurt Topping.
LUNCH OPTIONS
(Approximately 400 to 500 calories)
Turkey Sandwich with Avocado
4 ounces fresh turkey breast (or ham), 2 thin slices avocado, lettuce, tomato, and onion on 2 slices gluten-free bread (or 2 to 3 rice cakes, or wrap in gluten-free corn or brown rice tortilla). Spread with optional 1 level tablespoon reduced-fat mayo, mustard, or hummus (check condiment ingredients). Enjoy with sweet pepper and celery sticks.
Grilled Chicken Salad with Apple and Walnuts
2 to 4 cups romaine lettuce and baby spinach leaves mixed with unlimited preferred vegetables (chopped peppers, broccoli flowerets, sliced mushrooms, cherry tomatoes, cucumbers, carrots, or celery). Top with 4 ounces chopped skinless chicken breast and ½ chopped apple. Toss with 1 tablespoon chopped walnuts, plus 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons gluten-free, reduced-calorie salad dressing). Season with a pinch of salt and pepper.
Turkey Burger with Baked Potato
1 (5-ounce) turkey burger (or extra-lean hamburger) topped with sliced tomato, onion, and 2 tablespoons gluten-free ketchup. Enjoy with ½ plain baked white or sweet potato and optional 1 to 2 tablespoons gluten-free reduced-fat sour cream.
Tomato-Cheese Omelet with Toast and Veggies
Beat 1 whole egg with 2 to 3 egg whites. Cook in heated skillet coated with Pam Original nonstick cooking spray (
not
Pam Baking). Add 3 tablespoons chopped tomatoes and optional dried basil. When bottom is cooked, gently flip over. Sprinkle with 1 ounce shredded reduced-fat or fat-free cheese, fold omelet in half and continue cooking until egg mixture firms and cheese melts. Enjoy with 1 slice gluten-free bread, toasted and topped with optional 1 teaspoon soft tub, trans fat-free margarine spread. Serve with 1 cup baby carrots or sugar snap peas.
Lentil Soup with Rice Cakes
2 cups lentil or black bean soup (any gluten-free brand, 350 calories or less). Enjoy with 2 rice cakes topped with sliced tomato and onion.
Chicken Tortilla with Tri-Colored Peppers
Sauté red, yellow, and green pepper sticks in 1 teaspoon olive or canola oil until soft; season with a pinch of salt and ground black pepper. Layer 1 corn, soy, or brown rice tortilla (any gluten-free brand 150 calories or less) with large lettuce leaves, the sautéed peppers, and 4 ounces grilled skinless chicken breast. Fold in ends and roll tightly. Enjoy with 1 cup preferred vegetables (sliced cucumbers, cherry tomatoes, celery, baby carrots, peppers, green beans, sugar snap peas).
Stuffed Baked Potato with Broccoli and Cheese
Split and stuff 1 medium baked potato with cooked chopped broccoli. Top with 1 ounce shredded reduced-fat or fat-free cheese (or ½ cup fat-free or 1% reduced-fat cottage cheese). Heat in 350°F oven or microwave on high until cheese is melted. Serve with mixed green vegetable salad tossed with 1 teaspoon olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons gluten-free reduced-calorie salad dressing).
