Love Food Editors - Gluten, Wheat & Dairy Free

Preparation times differ according to the techniques used by different people and the cooking times may also vary from those given. Optional ingredients, variations, or serving suggestions have not been included in the calculations. Recipes using raw or very lightly cooked eggs should be avoided by infants, the elderly, pregnant women, convalescents, and anyone whose health is compromised by a chronic illness. Pregnant and breast-feeding women are advised to avoid eating peanuts and peanut products. People with nut allergies should be aware that some of the prepared ingredients used in the recipes in this book may contain nuts. Always check the packaging before use.

The publisher has been careful to select ingredients for the recipes used in this book that will not cause a problem for anyone who is sensitive to wheat, gluten, or dairy. However, always read labels carefully and, if necessary, check with the manufacturer. The nutritional information is given per serving and does not include the to serve suggestions. Readers are advised that the salt amounts shown per recipe do not take into account any salt which may be added to taste, or at the table. Any ingredients that do not contain a weight measurement are medium-size.

Youll need to be more careful in selecting foods and study labels thoroughly, but this will soon become second nature, and youll see the benefits of a healthier diet. What is the difference between an allergy and intolerance? There is some confusion between a food allergy and intolerance, so its important to establish which applies to you before deciding on treatment. A food allergy occurs when a food triggers the bodys immune system to react adversely, producing antibodies, usually within minutes and sometimes with side effects. Once the immune system has been primed to produce abnormal antibodies, the symptoms may be amplified the next time, causing severe allergic reactions to develop even with slight exposure. Adverse reactions to foods can also be caused by intolerances. These occur when the bodys digestive system is unable to digest foods properly, and the reactions are slower to develop and less severe than an allergy.

Our bodies usually adapt to cope with a wide variety of foods, but when under stress, or on antibiotics, intolerances may develop. What is celiac disease? Celiac disease is an autoimmune disease, which occurs when the bodys immune system reacts abnormally to gluten and produces antibodies that attack its own tissues. This causes inflammation and damage to the lining of the small intestine, which reduces the bodys ability to absorb nutrients, causing symptoms such as anemia, osteoporosis, weight loss, painful abdominal bloating, and severe tiredness. A blood test and biopsy can diagnose celiac disease, and a doctor or dietitian will advise on a strict gluten-free diet. Once foods containing gluten are removed from the diet, the damaged intestinal lining can recover and function properly; however, celiac disease is a lifelong condition, so you will need to restrict your diet permanently. What is wheat allergy or intolerance? Wheat allergy or intolerance can cause varied symptoms, including sinusitis, asthma, itchy and sore eyes, earache, headaches, migraine, muscle pain, stomach cramps, skin rashes, canker sores, coughing, tiredness, depression, bloating, flatulence, and nausea.

Diagnosis involves blood and skin tests, and an exclusion diet is usually recommended. What is dairy allergy or intolerance? A dairy sensitivity is caused by an inability to digest lactose, a natural sugar in milk, or by casein, a milk protein. It often starts in childhood, but children may grow out of it. Symptoms vary, but include asthma, eczema, sinus problems, bloating, stomach pain, and digestive problems. Depending on the suspected cause, a blood, skin, or ingestion test is used for diagnosis, and treatment is by exclusion diet. How to make sure you get vital nutrients Its important to consult a doctor before restricting your diet, and its vital to make sure that you get all the essential nutrients by eating a good balance of food types.

When excluding gluten in wheat and other grains, a lack of the B vitamins, iron, and zinc can be made up by eating a selection of whole grains, such as rice, nuts, seeds, and beans, eggs, seafood, and variety meat. Soy products, avocadoes, dark green vegetables, and vegetable oils also supply vitamin E. Dairy produce is a good source of protein, calcium, and vitamins A and B12, so a dairy-free diet should include green leafy vegetables, soy products, canned fish, beans, and cereals. Gluten-, wheat-, dairy-free alternatives Most supermarkets and health food stores stock a useful range of gluten-, wheat- and dairy-free alternatives for restricted diets. Celiacs and those with wheat sensitivity can eat many other grains, including all varieties and forms of rice, buckwheat, amaranth, millet, quinoa, tapioca, sago, and corn. If youre sensitive to wheat, you can eat oats, barley, and rye.

Some celiacs can tolerate moderate amounts of oats, but you should make sure they are from an uncontaminated source, because there can be cross-contamination with other grains during processing at the mill. Gluten-free flour, made from blends of rice, potato, tapioca, and buckwheat flours, is useful for home baking. Some flour blends have xanthan gum added for elasticity to improve texture in cakes. Single-grain flours, such as corn, rice, or chickpea (besan) flour can be used for thickening sauces, binding, or coating. Gluten-free pasta, breads, and unleavened crispbreads are also available. Many dairy-free substitutes for milk and dairy products use soy, rice, nuts, quinoa, oats, or coconut.

Olive, sunflower, soy, nut, and vegetable oils, and nondairy spreads are useful for cooking and spreading. Most people with lactose sensitivity will also react to goats and sheeps milk. Foods to watch out for Always read labels on commercially prepared foods, because many contain hidden wheat, gluten, or dairy products or derivatives. As well as ready-prepared meals, frozen meals, and burgers, many sauces, soups, bouillon cubes, mustard, spices, and some brands of baking powder may contain wheat. Potato chips and oven-baked French fries may have a wheat-base coating. Celiacs should also look for malt (from barley), used as a flavoring and coloring, and in beer-making.