Gavric - Bring Your Body Back to Health

Gluten Free & Delicious 1

Bring Your Body Back to Health

MAYA GAVRIC

Copyright 2015 Maya Gavric

Published by Journey101 Publishing

All rights reserved.

ISBN-10: 0994891911

ISBN-13: 978-0994891914

DEDICATION

To Milan my husband, my soul mate, my love and friend. Thank you for your support and patience. There is no way to explain how important your support was for me. You were the one who helped me to get through the difficult times with your advice, patience, understanding and very unique gardening skills. There are no so many people in the world like you.

To my son Igor, who gave me a reason to put this book together and get it published. Thanks for support and for being proud of me.

A special thank you to my friend and neighbor Dolores Welton, for her kind words and support, who was always ready to test my dishes and who cared about getting to really know me!

.

CONTENTS

Preface ix

Chapter I: Getting Started 1

Differences between Celiac Disease and Wheat Allergy 3

Wheat Allergy 4

Celiac Disease 5

Gluten Intolerance or Gluten Sensitivity 7

You Are What You Eat 8

Reclaim Your Kitchen & Your Health 11

How to Use the Gluten Free & Delicious 14

Chapter II: Gluten Free Ingredients 15

Foods & Ingredients that Contain Gluten 17

Ingredients that Sometimes Contain Gluten 20

Oats in Gluten Free Diet 24

Pesticides & Chemicals in Produce 29

Organic Food 33

Using PLU Codes to Identify Fresh Produce 35

Arsenic in Rice 37

Exposing Harmful Aluminum Exposure 43

Gluten Free Starches 51

Grain Legumes or Pulses 57

Pseudograins or Pseudocereals 66

Gluten Free Flours 75

Thickening Agents or Thickeners 83

Chapter III: Basics 95

Chapter IV: Appetizers & Snacks 137

Chapter V: Salads & Dressings 153

Chapter VI: Soups, Stews & Related 174

Chapter VII: Breakfast & Lunch 200

Chapter VIII: Main Dishes 224

Chapter IX: Vegetables & Side Dishes 258

Chapter X: Sauces, Marinades & Related 285

Chapter XI: Herbs & Spices 299

Chapter XII: Desserts 308

Chapter XIII: Beverages 330

Chapter XIV: Miscellaneous Helpful Info 346

Oven Temperatures & Meat Temperature Chart 347

Gas Mark Conversion Table 348

Fahrenheit to Celsius Chart 349

Cookware and Can Sizes 350

Measures 351

Metric Conversion Chart 352

Nutrient Content of Major Staple Foods 353

Bibliography 355

Abbreviations & Acronyms 360

Cooking Terminology 363

Glossary 373

Recipe Index 380

Index 390

About the Author 400

PREFACE

As a person battling chronic disease, I can tell you that the foundational protective component against any disease is a healthy and strong immune system. If the amount of toxins that we take in daily surpasses the ability of our body to remove them, our immune system starts to deteriorate and changes that promote disease start to happen. Weak immune system is increasingly vulnerable to infection, auto immune disease and cancer. We may want to be vigorous and enjoy a healthy life, but still, day-to-day, many of us make unhealthy choices that could put our future health at risk. Replacing bad health habits with good ones will help your immune system to stay strong and healthy.

"The studious physician of our century will hardly expect to accomplish by force, through some strange drug or other, that which only nature can bring about when assisted by all the rational accessories of hygiene and dietetics. Nature alone can furnish the beneficent means, sufficient for all needs" ~ Professor Oesterlin, in his noted work on the Materia Medica

If you are sick, in pain every day, weak, depressed, or barely functioning, it is time to find some real solutions for restoring your health because your life depend on it. So take charge of your own treatment and your health, don't just blindly hope to be saved by some miracle medical cure. Arm yourself with knowledge, and help your body regain control again.

Ignorance is the curse of God: Knowledge the wing wherewith we fly to heaven ~Shakespeare

Consider changing your lifestyle, and reevaluate your priorities because changing these things will change your internal environment. Healthy internal environment means a healthy body. Your plan to change lifestyle has to include changes to diet, sleep, waste elimination, stress levels, emotions and spirituality. It is difficult to predict the time frame in which you will be able to regain control again because every person and every disease is different. But I can say that the people who accept their disease and healing journey and fully embrace the changes they have to make in their lifestyle have the most success. Keep in mind that your body can repair itself from just about anything, if given what it needs.

Whatever the present moment contains, accept it as you had chosen it. Always work with it, not against it. ~Eckhart Tolle

Your acceptance and full commitment to change will help you make different choices that will bring balance to your life. Acceptance will also help you to clarify your personal values and to take action on them, bringing more vitality and meaning to your life in the process, increasing your psychological flexibility at the same time. Once you are ready to make a change, the difficult part is committing and following through. We all know that making a lifestyle change is a process that is challenging, take time, and require support, especially when you want to transform many things at once. So this time, do careful planning, set small goals, and takes one step at a time. Do your research and make a plan that will guide you as a map on your journey of change and prepare you for full success. Careful planning means setting small, realistic goals and taking things one step at a time.

Health problems usually develop over the course of time, so replacing unhealthy behaviors with healthy ones will require some time. Try to focus on one change or goal at a time. As your new healthy behaviors become a habit, try to add another goal that works toward the overall change you are striving for.

Involve someone else or join a support group to help you on your journey. Having someone else involved will keep you accountable and motivated. It will also make your work easier, less intimidating and will give you the opportunity to talk about what you are doing, share your struggles and enjoy your successes.

You can do it. Just remember to be kind to yourself. When you have minor missteps, don't just give up. Never give up. Minor missteps and small mistakes are part of our life, they are normal and okay. Forgive yourself, recover and get back on track.

To your success,

Maya Gavric

CHAPTER I: Getting started

Start your gluten-free day the healthy way without depriving yourself of the foods you love. You will find a wealth of suggestions here that can help you get started toward healthy gluten-free eating. Food preparing and consuming should be a source of health, well-being, relaxation, comfort, pride and sociability rather than a hard task and a source of food related maladies like diet related diseases and allergies. It should connect us to other humans and give us skills we can use throughout our lives to live better, healthier life and manage a healthy weight. So, try not to outsource this basic task, especially if you have health issues and outsourcing can be harmful to you.

Healthier gluten-free eating is not a diet or some unrealistic nutrition philosophy; rather, it is about feeling great, keeping you as healthy as possible and having more energy. These days, we have the opportunity to be better educated and informed about nutrition than our ancestors ever were. We have opted to explore all kinds of food related information available to anyone who has a computer, smartphone, television or free library card. If anything, the information is overwhelming. There are plenty of books, recipes, how-to videos, and numerous cooking classes you can use to educate yourself on the subject. Our supermarkets and health food stores offer great variety of ingredients, and tasty unprocessed foods that will provide original nutrients to prevent deficiencies and keep your body in peak condition to fight disease and age associated cognitive decline.