Donna Klein - The Gluten-Free Vegetarian Kitchen: Delicious and Nutritious Wheat-Free, Gluten-Free Dishes

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Table of Contents

For Marilynn Klein, who inspired this book

ACKNOWLEDGMENTS

As always, my sincere thanks go to the following people: To my literary agent, Linda Konner, for her ongoing encouragement and support. To John Duff, and to Jeanette Egan, for her first-rate editing skills. To my daughters, Emma and Sarah, for taking time from their busy lives to help with the huge task of recipe testing and retesting.

And to my dog, Trevor, for continuing to be my most enthusiastic taste tester and giving me cause to pause for a walk each day.

INTRODUCTION

The Gluten-Free Vegetarian Diet

Life without wheat can be a challenge for anyone. For vegetarians with celiac disease who must avoid all foods containing glutenwheat, rye, barley, and usually oats, due to cross contaminationfollowing a gluten-free diet can initially be downright daunting. No more bread, pasta, pizza, cookies, cake, pie, pancakes, muffins, biscuitsthe list seems endless. But fortunately, man (or woman) does not live by bread alone. Indeed, there is a wide variety of vegetarian foods that do not contain glutenall fresh fruits and vegetables, eggs and most dairy products, beans and legumes, nuts and seeds, rice and corn, and the list goes on. With the inclusion of breads and pastas made with special gluten-free flours, vegetarians with gluten intolerance can eat a well-balanced diet. The aim of this cookbook is to provide you with a selection of healthy, mouthwatering recipes that will leave you feeling full and satisfied.

What Is Gluten?

Gluten is a mixture of proteins found in many cereal grains. It is gluten that gives bread its elasticity and cakes their spring. For those with celiac disease, the destructive gluten is the protein found in wheat, barley, malt, and rye. Oats are gluten-free but are not recommended due to the high risk of cross contamination. There are glutens in rice and other grains such as millet, but these are not harmful.

What Is Celiac Disease?

Celiac disease is a genetic, autoimmune disease that interferes with the digestion process. When a celiac person eats foods that contain gluten, the immune system responds by damaging the villi in the small intestine. Villi are thousands of tiny hairlike protuberances that line the small intestine. Their job in the digestion process is to extract nutrients from foods that we eat. The villi in a person who has celiac disease have dropped off or have become flattened. The villi are unable to absorb the needed nutrients for the body, causing malabsorption of food and nutrients.

Wheat Allergy Versus Celiac Disease

It is generally believed that celiac disease is more common than wheat allergy, which can often mask the former. A wheat allergy occurs when the body perceives wheat as an invader and produces an allergic reaction. Symptoms of wheat allergy can include eczema, sneezing, increased acne, and abdominal bloating. It is more likely to affect young children and can be temporary. Celiac disease, on the other hand, is due to a permanent intolerance to gluten.

The main effect of celiac disease is damage to the small intestine and the resulting malabsorption of nutrients. Symptoms can include diarrhea, vomiting, cramping, nausea, weight loss, anemia, chronic tiredness, osteoporosis, thyroid problems, diabetes, stunted growth, and infertility.

GLUTEN-FREE FOODS

Beans and lentils, dried

Buckwheat and buckwheat groats

Cellophane/mung bean-thread noodles

Corn and cornmeal

Dairy productsmilk, cream, butter, plain yogurt, most cheeses

Eggs

Fruits and vegetables

Herbs, fresh, and plain/individual spices without additives

Jams, jellies, and preserves

Millet

Nuts and seeds (plain, without seasoning)

Oils and shortening

Quinoa

Rice and wild rice

Rice bran

Rice noodles

Soy and tofu

Sugar, honey, maple syrup

Vinegars (except malt vinegar)

Yeast, fresh and dried

NATURALLY GLUTEN-FREE ALTERNATIVES

Arrowroot

Buckwheat flour

Carob flour

Chestnut flour

Chickpea flour

Cornmeal and polenta

Cornstarch

Linseed

Millet flour

Potato flour

Potato starch flour

Quinoa flour

Rice flour

Sorghum

Soy flour

Tapioca flour

Xanthan gum

CEREALS AND GRAINS THAT CONTAIN GLUTEN

Barley

Oats (due to cross contamination)

Rye

Spelt

Wheat

FOODS AND DRINKS THAT MAY CONTAIN HIDDEN GLUTEN

Baking powder

Beer, lager, stout, and ale (all made from grains; some gluten-free beers, made using sorghum, are available)

Bouillon cubes and powder, canned broths and soups (especially creamed varieties)

Breakfast beverages (such as Ovaltine)

Cereals (including cornflakes)

Cheese

Cream, cottage, and ricotta cheeses (especially reduced-fat varieties)

Shredded and crumbled (may contain flour to prevent clumping)

Veined ones such as Roquefort and blue cheese

Cheese spreads and processed cheese foods

Chili powder (may contain flour to prevent clumping)

Coffees, flavored

Corn tortillas (may also contain regular flour)

Curry powder (may contain flour to prevent clumping)

Dried fruits (may be dusted with flour to prevent sticking)

French fries, frozen (flour may be present to keep them white)

Ice cream and frozen yogurt (especially reduced-fat varieties)

Margarine and butter spreads

Mustard powder

Mustard, prepared, and ketchup

Nondairy creamers

Nuts, dry-roasted

Potato and tortilla chips, flavored

Salad dressing and mayonnaise (especially reduced-fat or light varieties)

Seasoning mixes

Sour cream (especially reduced-fat or light varieties)

Soy sauce

Vanilla extract and other flavorings

White pepper (may be bulked with flour)

Yogurt (all reduced-fat or flavored varieties)

Note: The labels on all processed and canned foods should be checked carefully before each use. What might be safe one time might not be the next, as manufacturers tend to change their products periodically. When in doubt, contact the manufacturer directly.

FOODS OR FOOD LABELING TERMS THAT INDICATE OR SUGGEST THE PRESENCE OF GLUTEN

Barley starch

Binder

Bran

Bulgur, cracked wheat

Caramel color

Cereal

Cereal protein

Couscous

Dextrin (unless derived from corn, potato, arrowroot, rice, or tapioca)

Durum wheat

Emulsifier

Fillers

Flour (unless made with pure rice flour, corn flour, potato flour, or soy flour)

Hydrolyzed plant protein (HPP) (unless derived from soy or corn)

Hydrolyzed vegetable protein (HVP) (unless derived from soy or corn)

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