Gluten Free Diet: Essentials for Staying Healthy with Gluten Free Living and Gluten Free Weight Loss
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Gluten Free Diet - Williams Abbey Dawn
Gluten Free Diet
Essentials for Staying Healthy with Gluten Free Living and Gluten Free Weight Loss
Abbey Dawn Williams
Copyright © 2013 Abbey Dawn Williams
All rights reserved.
Table of Contents
What is Gluten Free?
Gluten Free Diet Basics
Gluten Free Food Basics
7 Day Meal Plan with Menus
Recipes
Breakfast
Banana Split Oatmeal
Apple Blueberry Quinoa
Gluten Free Pancakes with Maple Syrup
Cajun Egg Scramble
Oatmeal with Cinnamon-Brown Sugar-Maple Apples
Chicken, Mushroom and Brown Rice Frittata
Chicken Sausage and Cheese Quiche
Lunch
Honey Ginger Glazed Salmon over Greens
Chicken Wrap
Buttermilk Ranch Chicken Green Salad
Stuffed Zucchini
Tuna Salad Wrap
Roasted Vegetables Quinoa Salad
Chicken Burger
Dinner
Apricot Chicken
Cajun Jambalaya
Chicken Broccoli Cheddar Bake
Home style Burgers
Hearty Beef Stew
Paprika Chicken
Salmon Fajitas
Vegetables and Sides
Steamed Broccoli
Cornbread Stuffing
Rice Pilaf
Potato Salad
Butter Herb Green Beans and New Potatoes
Steamed Asparagus with Garlic Butter
Roasted Vegetables
Creamy Tomato Soup
Snacks
Spicy Nut Mix
Bean Dip with Kale Chips
Tomato Basil Veggie Dip
Tomato Panini
Apple Oat Muffins
Banana Nut Loaf
Spicy Seafood Cakes
Quick Snacks
Final Words
What is Gluten Free?
If you have read any magazine or newspaper, seen any television commercial or used the internet lately, you have likely heard or read something about a gluten free diet. But just what is gluten free? Simply put, gluten free diet is a diet that excludes gluten, the primary villain for those who have celiac disease. However, many people have found that eliminating gluten from their diet also helps with allergies, certain autism characteristics (although there is some controversy over these claims) and even weight loss.
Gluten is a protein that is found in many grains including wheat, rye and barley. It can cause all sorts of problems with people who have gluten sensitivity or celiac disease. For people with celiac disease, it can cause quite a bit of discomfort, creating inflammation in the small intestines. Other symptoms of celiac disease include irritability, fatigue, decreased appetite, chronic (sometimes bloody) diarrhea and growth problems (in children). For individuals living with this condition, a gluten free diet can be a godsend.
There is some concern among doctors that a gluten free diet can be linked to certain nutrient deficiencies. Many prepared products and are gluten free are not enriched or fortified with nutrients like fiber, folate and iron. Most traditional breads and cereals are enriched and fortified with these nutrients so some people may not realize the disconnect. Additionally, gluten free foods may not always be available, leaving patients to omit vital foods from their diets, thus failing to consume the number of grain servings that are recommended daily.
The menus and meal plans in this book are well rounded and nutritionally sound. Every effort was make to ensure that the recipes here have ingredients that should be fairly easy to find. And when you must alter your diet, the easier it is to find the ingredients and foods you need, the easier it is to stick with the plan. Being gluten free is important for those who require that special diet, but getting the proper nutrition is equally important.
Gluten Free Diet Basics
Beginning a gluten free diet requires some forethought and planning. We are bombarded with gluten rich foods every day in many of our most common foods (like bread and pasta) so cutting it out can require you to make some adjustments to your diet and lifestyle. At first glance it may look