Keith Wayne Berkowitz - The Complete Idiots Guide to Flour-Free Eating

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Table of Contents

To Valerie, my daily inspiration.Keith

For Lewis, who, in the end, knew I was going somewhere.Shelly

Introduction

You may have picked up this cookbook in search of better nutrition and recipes that fit your dietary needs. Naturally, weve included mouthwatering recipes, all of them flour-free. We share foods we think youll love, as well as dishes that will intrigue your taste buds with new flavors and combinations.

Beyond the appetizing recipes, weve shared valuable information on how flour affects your health. Equipped with essential information, you can take charge of your diet, helping to avert potential health problems, such as obesity, high blood pressure, heart disease, cancers, type 2 diabetes, and more.

With good information and flour-free recipes, you can cook and eat, being mindful of the health advantages for your body. Our hope is that youll take away what youve learned and put into practice the measures and methods you need to live a more healthful life without feeling restricted in your ability to put together a delicious, nourishing meal.

Heres to your good health!

How This Book Is Organized

This book is divided into five parts:

Part 1, Achieve Flour Freedom, presents indispensible information on flour, carbohydrates, insulin, and more that you need to cook and eat flour-free foods. Youll learn how to read nutrition labels and find flours in your diet. We introduce you to flour alternatives and ways to enjoy meals without using flour products.

Part 2, Better Breakfasts, Brunches, and Breads, features recipes youll enjoy as sunrise selections, as well as quick breads and muffins that can start your day or satisfy your hunger pangs any time of day.

Part 3, Lunches and Lighter Fare, provides midday ideas and smart snacks. Youll find plenty of recipes for sandwiches, soups, stews, salads, appetizers, and tasty tidbits.

Part 4, Mealtime Makeovers, satisfies your need for entres and side dishes from simple to spectacular. Whether youre hungry for beef, pork, chicken, turkey, fish, seafood, meatless meals, or great go-withs, youll find the recipe here.

Part 5, Dilemma-Solving Desserts, pleases your sweet tooth with recipes for delectable indulgences. Treat yourself to cakes, cookies, brownies, pies, puddings, and more scrumptious sweets.

flour-free flourishes

Youll come across many sidebars throughout this book that offer you a little something extra. Heres what to look for:

For Good Measure

Facts shared in these boxes impart extraneous tidbits you can use to impress your friendsand maybe win a trivia game.

Starch Guard

Keep an eye out for these boxes. While some may contain info about hidden flours or starches, others may present serious warnings to avoid possible problems.

Words to Digest

These boxes extend definitions for helpful vocabulary for eating and cooking flour-free.

No-Flour Power

Filled with all kinds of ways to make something easier, these boxes are fantastically valuable. Youll find information to help you eat more healthfully and work more efficiently in the kitchen.

Acknowledgments

While only two names are credited on the cover of this book, we are all too aware of the contributions afforded by many others who made this book possible.

Keith would like to thank his wife, Valerie, for her guidance and wisdom on this path to better health and wellness. To his three children and the rest of the Berkowitz family: It is your daily inspiration and never-wavering support that have been critical to keeping me on course. He also wants to thank Beata Moniuszko and Binni Ipcar, whose dedication and passion have been essential to the success of his medical practice, The Center for Balanced Health.

Shelly would like to thank her husband, Bob, and daughter, Bethany, for their patience and understanding during her long work hours. She would also like to thank all the taste testers: Garry and Mary Ellen Goldsmith, Michael Goldsmith, Rick Goldsmith, Ron and Sandy Horky, Bob James, David and Julie James, Tyler James, Katelyn James, Bob and MaryLou James, Phyllis McNell, Paul and Patty Ondrick, Kathy Sechrest, Matt Sechrest, Luetta Trigg, Scott and Kari Werkhoven, Kadyn Werkhoven, Bob and Kaylene Wilson, and Jeff Wilson. Its a tasty job, but somebody has to do it!

We extend a big thank you to Tom Stevens, our acquisitions editor at Alpha, whose guidance helped shape this book into the best it could be. We thank our development editor, Ginny Munroe, production editor, Kayla Dugger, and copy editor, Tricia Liebig, for pruning our manuscript for accuracy and readability. We would also like to thank Marilyn Allen of the Allen OShea Literary Agency, whose confidence in our abilities advances us on our career paths.

Special Thanks to the Technical Reviewer

The Complete Idiots Guide to Flour-Free Eating was reviewed by an expert who double-checked the accuracy of what youll learn here, to help us ensure that this book gives you everything you need to know about cooking and eating flour-free. Special thanks are extended to Jennifer Anderson.

Trademarks

All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.

Part 1

Achieve flour freedom

Refined white and wheat flours offer little in the way of nutrients, vitamins, and minerals. Plus, these overly processed ingredients are made up of simple glucose units that cause an increase in blood sugar levels, and thereby an increase in insulin secretion. Increased insulin can be linked to a number of health issues, including obesity, high blood pressure, heart disease, cancers, type 2 diabetes, and others.

Take heart! You can easily achieve flour-free eating. A quick kitchen makeover to incorporate flour substitutes, better nutrition information, and plenty of delectable recipes will have you eating flour-free for your health.

Chapter 1

The Scoop on Flour and Carbs

In This Chapter

The problem with flour

Simple carbohydrates of common sugars

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