1. No category

Gluten-Free
Beginnings
Easy Starter Guide
Kathy Smart
Lisa Cantkier
An introduction to gluten-free living
and your journey to better health
Foreword by Rose Reisman. With contributions from Dr. William Davis.
Food Stylist: Trevor Smith
Food Photographer: James Park
Editor: Malvina Beker-Kiperman, MA
Design and Art Direction: Answermen Ltd.
Copyright © 2012 by Kathy Smart and Lisa Cantkier, www.livethesmartway.
com, www.glutenfreefind.com
All rights reserved. No part of this publication may be reproduced, stored in
a retrieval system, or transmitted in any form or by any means, electronic,
photocopying, mechanical, or otherwise without the prior permission of Live
The Smart Way, GlutenFreeFind and NC Design Solutions.
Recipe photos Copyright © 2012 James Park
www.JamesParkPhotography.com
ii
Gluten-Free Beginnings - Easy Starter Guide
Table of Contents
Food for Thought: A Note from the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . iv
Acknowledgements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . v
About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi
Foreword by Rose Reisman, MBA, RNC . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . viii
What is Gluten? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
What is Gluten intolerance? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Is wheat healthy for those who are not gluten intolerant? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
What is Celiac Disease? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Celiac Disease: Diagnosis and Treatment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
What is the Gluten-Free Det? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Hidden Sources of Gluten . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
How much Gluten can Cause a Problem? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Did you know? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Ways to Prevent Cross-Contamination . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Gluten-Free Certification . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
How to Advocate for and Help your Gluten-Intolerant Child . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Gluten-Free Grains . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Gluten-Free Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Gluten-Free Gums . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Cooking Times for Gluten-Free Grains and Seeds . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Gluten Free Baking Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Gluten-Free Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Gluten-Free and Healthy Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Gluten-Free Beginnings - Easy Starter Guide iii
Food for Thought:
A Note from the Authors
There is absolutely no single food that is good for
everyone. There is an old saying, “One man’s food is
another man’s poison.” For us, nutrition truly is the
basis ~ the fundamental foundation of achieving and
maintaining good health.
Since both of us have been medically diagnosed with celiac disease, we
have a true understanding of how challenging it can be to “go gluten-free.”
This resource is an introduction to gluten-free living, and provides many
tools that can help you (or your child, or loved one) on your gluten-free
beginning.
Transitioning to gluten-free living can be a wonderful journey to better
health; one that requires time, patience and nurturing. It is not a transition
to be made overnight. Take your time, and enjoy the learning process. We
have included Smart facts, Finds and information that have been, and
continue to be most helpful to us.
The information contained in this e-book is not intended for any medical
application, including, but not limited to diagnosis, or treatment of
any health condition. For medical advice, please contact your health
professional. We are not medical professionals, therefore, please always
consult with your medical doctor or health professional to find out whether
the information provided in this resource is appropriate for you or your
loved ones first.
Wishing you health on your gluten-free journey!
~ Kathy & Lisa
iv
Gluten-Free Beginnings - Easy Starter Guide
Acknowledgements
We would like to thank our wonderful family, friends and colleagues
for all of their support with this endeavor. We would like to express our
gratitude to Rose Reisman for supporting our work, sharing her nutrition
and culinary expertise with us, and the world. Thank you to Norene Gilletz
for her inspiring and comforting recipes, wisdom, friendship, and constant
encouragement. A special thank you goes to Dr. William Davis for his
support, for sharing his medical knowledge, and for helping people around
the world to improve their overall health. Thank you to Malvina BekerKiperman for her editing expertise and support. Thank you to Peter Lefebvre
and Curtis Grife of Answermen Ltd. for their expert design work.
Gluten-Free Beginnings - Easy Starter Guide v
About Kathy Smart, PTS, RSNA, RNC
Kathy Smart is a diagnosed celiac, and known as
Canada’s leading gluten-free expert. She is the award
recipient of the 2012 Orleans Health and Wellness
Expo’s Leadership in Wellness “Eat Right Award.”
As the host and chef of the world’s first gluten-free and vegetarian TV
show ‘Live The Smart Way’ on Rogers TV, as well as author of the bestseller,
Live the Smart Way Gluten-Free Cookbook, the title holds strong. Her
cookbook is available internationally through Amazon, Chapters, Costco,
Indigo, and anywhere cookbooks are sold. Kathy also appears as a TV chef
and nutritionist regularly on CTV, CBC TV, Rogers TV and radio, where she
teaches, motivates and inspires others to live smarter by providing healthy
recipes and healthy living tips, specific for the gluten-free lifestyle.
Kathy excels at public speaking, menu specialization, recipe development
and recipe modifications, including gluten-free, wheat- free, dairy-free and
vegetarian/ vegan options. She has designed recipes and menus for retail,
and for menus at various restaurants and catering companies interested
in gluten-free and vegan options. Her planning considers special needs
including age, disease, gender, and heredity. Kathy has designed thousands
of personalized programs for clients with diabetes, arthritis, osteoporosis,
heart disease and food allergies. As a celiac herself, she fully understands
the needs and tastes of going gluten-free.
Kathy is a registered nutritional consultant with the Canadian Examining
Board of Health Care Practitioners, a Registered Sports Nutrition Advisor, a
Holistic Teaching Chef with the Holistic Cooking Academy of Canada, a
Registered Personal Fitness Trainer with the Canadian Association of Fitness
Professionals, and holds her certificate of Plant Nutrition from eCornell, a
subsidiary of Cornell University.
With over 16 years of experience in the health and fitness sectors, Kathy
provides nutritional consultation to clients, specializing in gluten-free
and vegetarian options. She is a nutritional consultant with Designed
Food Systems Inc., where she develops specialty menus and recipe
testing for commercial clients, and she is a teaching chef for the Ottawa
Carleton District School Board, where she teaches cooking classes focused
on specialty diets and healthy living. In addition, Kathy has a private
nutritional practice specializing in gluten-free and vegetarian diets.
vi
Gluten-Free Beginnings - Easy Starter Guide
About Lisa Cantkier, OCT, BA, BEd
Lisa was diagnosed with celiac disease as a toddler at
a time when the disease was quite rare. Her interest
in helping others with the disease led her to develop
GlutenFreeFind.com, which is a comprehensive, online
gluten-free directory that provides accessibility for
those living a gluten-free lifestyle.
The site is healthy living focused, user friendly, free and easy to navigate,
and features “gluten-free finds” from cities within Canada and the USA.
GlutenFreeFind.com has been featured on radio and television, and has
been featured in a number of blogs, websites and magazines, including:
Allerbling.com, AutismBeacon.com, CeliacCorner.com, DelightGlutenFree.
com, DietDessertNDogs.com, GlutenFreeHelp.info, GlutenFreeLiving.ca,
HealthyBlenderRecipes.com, HolyCrap.ca, LaurenDavidStyle.com, Martha
Stewart’s WholeLiving.com, MondaysCeliac.com, Rose Reisman’s “Food
Bites” on 680News, RedAppleLipstick.com, and RogersTV.com.
Lisa holds a degree in psychology, a degree in education, and special
education specialist certification. Her background includes extensive
professional training and work experience with children with a variety
of disabilities and special needs, both in and out of classroom settings primarily as a certified special education resource teacher.
Lisa enjoys and excels at researching and writing about health issues,
particularly with respect to celiac disease and healthy gluten-free living.
Her writing and recipes have been published in several blogs, websites and
magazines, including: Best Health Magazine, Chic Galleria Online Magazine,
Easy Eats Digital Magazine, Foodista.com, RogersTV.com, TVOParents.
com, Viva Magazine and YummyMummyClub.ca. Lisa has also appeared
as a guest on RogersTV daytime featuring GlutenFreeFind.com and healthy
gluten-free living.
In addition, Lisa’s work has been published in the “Gluten-Free Baking
with KitchenAid Cookbook” (2012) which is a web-based, digital cookbook
created by Tess Masters (AKA The Blender Girl) of HealthyBlenderRecipes.
com. It features a collection of easy-to-make, healthy and delicious glutenfree recipes developed by 30 renowned gluten-free cookbook authors
and food blogger experts from across North America. You can find it at
BakeSpace.com.
Lisa is also a wife and proud mother of two very active little boys.
Gluten-Free Beginnings - Easy Starter Guide vii
Foreword
I am honored to be writing the Foreword for Gluten-Free Beginnings: Easy
Starter Guide. This is a very important resource for anyone suffering with
celiac disease or intolerance. A decade ago the prevalence of celiac disease
was 1 in 2500 worldwide. Today the statistic is 1 in 133! The prevalence of
gluten-intolerance has also increased substantially. The reasons for such an
increase in celiac disease and gluten intolerance are not easy to determine,
but genetically altering wheat over the years to make it more cost efficient
may be partially responsible. The fact is that more and more people feel
unwell when eating gluten foods. The food manufacturers and restaurants
have responded with a 61% increase in gluten-free foods and menu items.
Kathy Smart, known as Canada’s leading gluten-free expert, and Lisa
Cantkier who has developed a number one website for those living glutenfree, “GlutenFreeFind.com” are the experts behind this incredible resource
guide. Both are celiacs, and have the knowledge, experience and empathy
to advise thousands of others on how to successfully lead a normal and
healthy life.
By reading this book, you will develop a clear understanding of where
gluten may be hidden in foods you would never have dreamed of; how to
proceed in developing your own personal gluten-free diet, and how to easily
shop for gluten-free foods, as well as interpreting food labels. A handful
of delicious healthy recipes are also included. The Peanut Curry Chicken
and Dream Cookies won my family over!
Congratulations to both Kathy and Lisa for helping so many who have
suffered unnecessarily for too long.
Rose Reisman, MBA, RNC
As a health and wellness entrepreneur, Rose Reisman has taken her passion for healthy living and
developed it into a multi-faceted enterprise. Rose is an author of 17 cookbooks, a regular guest on
Canada AM, Breakfast TV, CityLine and 680 News, a regular newspaper and online contributor to
Dr. Oz’s “Sharecare” website, the National Post, Huffington Post Canada, and Metro News. She’s the
owner of Rose Reisman Catering and Personal Gourmet, and menu consultant at Glow Restaurant
and the Pickle Barrel chain. Rose holds an MBA, and is a Nutritionist and Adjunct Professor at York
University’s Faculty of Health. www.artoflivingwell.ca
viii
Gluten-Free Beginnings - Easy Starter Guide
What is Gluten?
„„ Gluten is a protein found within the seeds or grains of wheat, rye,
barley, spelt, kamut and triticale
„„ The proteins are loosely called “gluten”, but gluten is made up of
several subfractions of proteins
„„ Gluten acts as a rubbery kind of binder when liquid is added, and
gives bread and wheat products their doughy texture
What is Gluten intolerance?
Gluten intolerance (also commonly referred to as gluten sensitivity) takes
place when a person cannot tolerate gluten. Any individual who has celiac
disease is in essence gluten “intolerant/sensitive”. Usually, the term “gluten
intolerant” describes individuals who get symptoms when they eat gluten,
and feel better on a gluten-free diet, but do not have celiac disease per se.
Common symptoms of gluten intolerance/sensitivity include abdominal
pain, fatigue, headaches and paresthesia, which refers to tingling of the
extremities (Canadian Celiac Association, 2011).
Is wheat healthy for those who
are not gluten intolerant?
„„ Modern wheat – the product of genetics research for increased
yield conducted in the 1970s - is a source of the protein gliadin, which is
an opiate. But this opiate does not make us “high”; gliadin is an appetitestimulant. Many medical professionals now believe that it is not fat, but
wheat that is causing the obesity epidemic in North America.
„„ Wheat increases blood sugar higher than 6 teaspoons of table sugar.
Advice to “eat more healthy whole grains” is little better than being told
to eat candy bars at every meal.
*Printed with permission by Dr. William Davis, MD, 2012
Gluten-Free Beginnings - Easy Starter Guide 1
What is Celiac Disease?
Villi in the Small Intestines
We now know that celiac disease was, and
continues to be underestimated. Celiac disease
was first described in 1888 by Dr. Samuel Gee,
and reiterated by Dr. R.A. Gibbons, as a disease of
malabsorption. In the 1930s, Dr. Dicke discovered
that a wheat-free diet resulted in a full remission
of symptoms. In 1950, a surgical device was
developed to biopsy tissue samples from the small
intestinal lining. It was this invention that led to
redefining celiac disease during the 1960s.
Today more than 2 million North Americans suffer from celiac disease.
When actively sought, celiac disease is found in approximately 1% of
apparently healthy, symptom-free American adults, making it more than
twice as common as inflammatory bowel disease. And those numbers are
expected to rise.
Cases of celiac disease found in children are equally spread among males
and females. In adults, however, twice as many women are diagnosed in
comparison to men.
„„ Much of what we eat is absorbed through the surface of the small
intestines via the villi
„„ Villi are small, finger like projections in the small intestine that increase
the surface area of the small intestine
„„ Villi line the small intestines, and help increase the absorption
area for nutrients
„„ In celiac disease, the small intestines become so damaged by gluten
that villi become flat, and cannot do their job of absorbing nutrients.
Therefore, many nutrient deficiencies can occur in the celiac individual
„„ Symptoms of celiac disease include muscle soreness, joint pain,
congestion, stomach cramps, bloating, fatigue, gas, diarrhea or
constipation, weight loss or weight gain, skin rashes, depression,
irritability, confusion, anxiety and other mood changes
Celiac disease can also manifest as an autoimmune response in the skin.
Dermatitis Herpetiformis is a gluten-sensitive skin disease. This subgroup of
celiac disease can manifest as itchy skin lesions found on the back of the
knees, buttocks, elbows, and/or the face.
2
Gluten-Free Beginnings - Easy Starter Guide
Celiac Disease:
Diagnosis and Treatment
At this time, a medical diagnosis of celiac disease in North America
can only be made by a small bowel biopsy. Blood test screening is now
commonly indicated by a medical doctor first. There is no known cure for
celiac disease yet, however, it can usually (not in all cases) be effectively
treated and controlled by strict adherence to a gluten-free diet.
What is the Gluten-Free Det?
The gluten-free diet is a diet that is absent of all sources of gluten, including
hidden sources of gluten. Keep in mind that gluten-free does not mean
“carb-free.” Gluten-free grains are not free of carbohydrates, therefore, you
need to be conscious of that when consuming gluten-free foods. Learning
how to live a gluten-free lifestyle requires time, patience and support.
To follow the gluten-free diet properly, one must become educated about
which ingredients should be avoided, and which ingredients are safe. It is
also important to learn about how to avoid issues of cross-contamination,
in order to prevent accidental ingestion of gluten. You can see Kathy’s
own compilation of “gluten containing” ingredients to avoid in her
guide “Kathy’s Smart Ingredient Guide” which is available through her
website, www.LivetheSmartWay.com. Please see our recommended list of
online resources, blogs and books near the end of this e-book for further
information and support.
Hidden Sources of Gluten
„„ Malt is derived from barley which contains gluten
„„ Hydrolyzed Vegetable/Plant Protein (HVP/HPP) is made from wheat
gluten; hydrolysis is the breaking down of protein by acids or enzymes,
and most are made from corn, soy or wheat
„„ Baking Powder contains wheat starch, which contains gluten
„„ Spices and Seasonings may contain flour if not listed individually on label
„„ Food Starch/Modified Starch: normally the type of starch is identified;
cornstarch can be called starch
„„ Beers and Ales: distilled alcohol such as gin, vodka, whiskey and rye are
acceptable, however, some individuals still react
Gluten-Free Beginnings - Easy Starter Guide 3
„„ Soy sauce and Tamari: some contain wheat
„„ Processed Foods: sausages, puddings, ice cream, low fat dairy products,
canned meat or fish, soups, gravies or sauces, salad dressings, imitation
seafood, processed meats, chips; all may use wheat products as fillers
„„ Dextrin is a starch partially hydrolyzed from any grain, usually from
corn or tapioca; used as a thickener or stabilizer
„„ Many pharmaceutical companies use starch-binding materials in their
products which could include wheat starch
How much Gluten
can Cause a Problem?
„„ It only takes 1 gram of gluten for a celiac or gluten sensitive individual
to have an outbreak of symptoms!
„„ That is just one single crumb!
Even just 1/8 of a teaspoon can cause an eruption of symptoms
Did you know?
„„ 14,000 allergy-related visits in the last year required 400 hospital stays *
Emergency and hospital visits cost Canadians over $5 million per year *
„„ The direct and indirect economic burden of food allergy/gluten
reactions to Canadian households managing these conditions exceeds
$5 billion per year*
„„
12% of allergic/gluten reactions need to be treated in emergency rooms *
* Source: Canadian Celiac Association , January 24, 2011
„„
4
Gluten-Free Beginnings - Easy Starter Guide
Ways to Prevent
Cross-Contamination
Cross-contamination is when gluten-free food makes direct contact with
food that contains gluten. Cross-contamination is the main reason why
most manufactured oats are considered unsafe for those who are glutenintolerant. Cross-contamination can happen in the home, as well as food
manufacturing and dining establishments.
Although there’s not too much we can do to keep ourselves safe with
respect to manufacturing processes and dining establishments (be sure to
keep up with food recalls and ask appropriate questions when dining out),
there are lots of things we can do when at home, or in someone else’s home.
The following lists include some helpful (often overlooked) tips, and are in
random order.
Tips to help you prevent
cross-contamination at home:
1. Oat and wheat grains are usually grown side by side in fields. They
are often milled with the same equipment, and stored in the same
containers. Inevitably, this often causes oats to become contaminated.
When shopping for oats, make sure the packaging is labeled “PURE”
and gluten-free. You can find pure, gluten-free oats in the health food
section of your grocery store, or in health food stores.
2. Clean all of your cooking surfaces, cooking equipment and utensils very
thoroughly before preparing gluten-free food. You can even dedicate an
area of your counter “the gluten-free spot.”
3. If possible, use a separate set of cooking/baking equipment and utensils.
When in doubt when eating out (for example, when visiting friends and
family), use paper plates and plastic cutlery. You’ll help yourself, as well
as your host by reducing the dishwashing!
4. Label your gluten-free cooking and baking equipment.
5. Try to have a separate, gluten-free toaster in your home. As an
alternative, there are toaster covers on the market now that you can
insert into your toaster. This is a fairly new product. If you purchase
a toaster cover, make sure it is 100% safe to use inside your toaster. A
separate microwave oven is another thought.
Gluten-Free Beginnings - Easy Starter Guide 5
6. Do not fry gluten-free food in the same oil used for frying non-glutenfree food. The same applies to pasta and other boiled foods – use
separate pots for gluten-free and non-gluten-free food.
7. When it comes to spreads such as butter, cream cheese, jam, peanut
butter, etc., bread crumbs often get left behind. It would be preferable to
have your own spreads labeled gluten-free.
8. Gluten-free foods and flours at bulk markets can become crosscontaminated from the scoops – be careful!
Tips to help you prevent
cross-contamination when dining out:
1. In dining establishments, ask whether non-breaded foods are fried in the
same oil as breaded foods. The same applies to pasta – find out if your
gluten-free pasta has been boiled in the same pot/water as the nongluten-free pasta (as well as other boiled foods).
2. When dining out, request the little pre-packaged spreads
- they’re cute too!
3. Choose where you eat wisely and ask appropriate questions. Food
prepared in any kitchen that is not 100% dedicated gluten-free is at
risk of cross-contamination (for example, if equipment is not cleaned
properly after preparing gluten-containing food).
4. It’s a good idea to keep a few emergency snacks in your bag or purse
as back up. A protein bar or zip-lock bag filled with nuts (if your child
can tolerate nuts, of course) or dried fruit can come in handy in those
uncertain situations!
5. Keep informed and ask questions, you are your (or your child’s) best
advocate. And when in doubt, just don’t eat it!
6
Gluten-Free Beginnings - Easy Starter Guide
Gluten-Free Certification
If you have gluten-intolerance, it is important to be aware of the fact
that although dining establishments and food companies may make
claims of their products being gluten-free, there is always a risk of crosscontamination.
Some companies have gluten-free certification for their products.
That means that such companies receive gluten-free certification from
associations and organizations (generally non-profit) that have programs
in place with strict standards (you should verify the level of standards
depending on the program in question) for what is considered gluten-free;
they inspect products for gluten, and as a result, provide certification to
businesses for their products where appropriate.
For example, the Gluten Intolerance Group (also known as GIG) manages
a program called “Gluten Free Certification Organization” or GFCO which
does exactly that. The Canadian Celiac Association (which is also nonprofit) manages Canada’s Gluten-Free Certification Program (GFCP).
The goal of these programs is to strengthen identification of gluten-free
products, public safety and consumer confidence. Usually if a product has
gluten-free certification, a certification logo will be indicated on the product
packaging. It is a good idea to be aware of the programs and logos that are
considered safe.
We do not endorse any particular gluten-free certification programs.
For more information about gluten-free
certification, you can visit:
http://www.gluten.net/gfco/default.aspx
http://www.celiac.ca/index.php/about-the-cca/certification/
Gluten-Free Beginnings - Easy Starter Guide 7
How to Advocate for and Help
your Gluten-Intolerant Child
Here are some tips to help you advocate for and help your gluten-intolerant
child at school, camp, parties and other social gatherings. Check with your
child’s doctor or health professional to find out whether the following tips
are appropriate for your child first.
1. At the beginning of each school (or camp) year, schedule a meeting with
your child’s teachers and school principal(s) or supervising camp staff
to discuss your child’s condition and/or intolerance. Be very clear about
what your child can and cannot tolerate, as well as the short-term and
long-term consequences of eating foods your child cannot tolerate. Bring
copies of helpful facts and information, and even myths to educate the
staff. You can also bring helpful books and/or videos to share. Any notes
from your child’s health professionals may be helpful as well. * Please
refer to the resource lists at the end of this e-book
2. Ask your child’s school staff to post a fact sheet in the office, staffroom
and your child’s classroom about your child’s condition/intolerance (e.g.,
celiac disease) and a list of foods that your child must avoid. This can
also be put up at camp in any office or staffroom.
3. Get a medical alert bracelet for your child and list your child’s
condition(s) (e.g.,. celiac disease) and list your child’s food intolerance
clearly (e.g., gluten intolerant).
4. Ask your child’s teacher or supervising camp staff if you can come
into the school or camp one day and have a discussion with the class/
group about your child’s condition/food intolerance. You can even find
out if you can bring in props, such as products your child is and is
not allowed. Or, you might want to bring in a short video about celiac
disease and the gluten-free diet.
5. Call the parents of the birthday child the week before and the day
before the birthday party to inform them and remind them about your
child’s food intolerance. You could even offer to bring food your child is
allowed.
6. For birthday parties, always send some “back up food” with your child,
even if it’s a package of cookies, or a cupcake – just in case!
7. Teach your child about his/her food intolerance, and teach your child
to share the information with others. It is a good idea for your child to
learn how to self-advocate at a young age. If your child is very young,
8
Gluten-Free Beginnings - Easy Starter Guide
you can teach him/her through the use of puppets. Research shows that
young children learn very well through the use of puppets.
8. Keep “back up snacks” in your purse or bag when going out, or to social
events. Things like mixed nuts (if your child can tolerate nuts), granola
bars, or dried fruit can come in handy and the most unexpected times.
9. Many non-profit associations offer camps, support groups and
educational programs for children. Please see the list of gluten-free
resources at the end of this e-book for more information.
10.Be positive – learn to look on the bright side, and teach your child to
do so as well. There are many advantages to living gluten-free. Keeping
positive and demonstrating strength will make your child stronger and
better able to cope.
Gluten-Free Grains
Cavena Nuda (Naked Oats)
– A new gluten-free grain introduced to the public in 2009
„„ Also known as Rice of the Prairies, Cavena Nuda is a hull-less, gluten-
free oat grain that when cooked can be a replacement to brown rice,
wheat berries or quinoa. It has a chewy texture with amazing nutritional
benefits - just ¼ cup has 5 grams of fibre and 8 grams of protein!
„„ Cavena, meaning Canadian Naked Oats, is the culmination of decades of
research by “Dr. Oats,” Dr. Vern Burrows and Agriculture Canada
„„ Cavena is unique, as the oat itself is naturally both hull-less and hairless.
There is no difference in the look or growth of the plant until harvest.
When cavena is threshed, the hull is removed and returned to the soil
immediately, where it breaks down, improving the health of the field.
Cavena is then much moredense, needing far less storage space and
hauling, reducing the carbon footprint. While regular oats need heat
treating once the hull is removed, Cavena has natural defences
against spoiling.
Cavena offers excellent nutritional qualities:
„„
High Beta Glucan Levels - The high levels of beta glucan in
Cavena means that it can lower your cholesterol levels, improving
your cardiovascular system without the use of drugs or artificial
supplements.
Gluten-Free Beginnings - Easy Starter Guide 9
„„
„„
Wheat-Free - Cavena can offer a new source of nutrition for those
who are gluten intolerant or celiac
High Protein - Cavena has a very easily digested protein content,
with very high levels of lysine - the key to good muscle growth.
Because it is not heat treated, it retains all of its protein until eaten
(Smart and Natural Foods Ltd., 2012, www.mysmartfoods.com)
Amaranth
„„ Amaranth is not an actual grain; it is an ancient Aztec plant which
produces flowerets containing tiny grain-like seeds
„„ It has a nut-like flavor, is high in protein, and is the second highest
in quality protein (second only to quinoa, being short of lysine to
be a complete protein), dietary fiber, iron, magnesium, phosphorus,
potassium, zinc, calcium and B vitamins.
„„ Excellent added to baked goods in addition to other gluten-free flours
Buckwheat
„„ Buckwheat is classified as a fruit, not a cereal grain, and is closely
related to rhubarb. It is triangular in shape, and has a black shell.
The kernel inside the shell is known as a groat. Groats, or dehulled
buckwheat kernels are sold roasted or unroasted. Roasted groats are
called kasha; roasting gives buckwheat kernels a nutty flavor.
„„ Unroasted whole groats are cooked and used as a side dish, pasta (soba
noodles), or can be ground into cream of buckwheat cereal or flour
„„ This flour is excellent when added to other gluten-free flours in order to
add a nutty and robust taste
Coconut Flour
„„ Made from ground coconut meat
„„ Excellent high-fiber alternative to wheat
„„ Coconut flour can be used to make breads, cakes, pies and other baked
goods. Use 15 – 25% in place of other flours in standard recipes, or use
100% coconut flour to create a variety of delicious goods by following
specially formulated recipes.
„„ For each portion of coconut flour used, add an equal amount of
additional liquid in the form of water, or double your eggs to give your
baked goods a nicer gluten-free consistency
10
Gluten-Free Beginnings - Easy Starter Guide
„„ It has the highest fibre content of any flour. Having a very low
concentration of digestible carbohydrates makes it an excellent choice
for those who must restrict their carbohydrate intake.
Garfava Flour
„„ Garfava flour is blended from a combination of chickpeas and fava (or
broad beans), and it is high in protein and fiber
„„ Garfava Flour improves the texture of cakes, cookies, muffins, bagels,
scones, and even pizza crust; its mild, nutty flavor makes for great
tortillas as well!
Garbanzo Flour
„„ Garbanzo flour is ground chickpeas, and it is high in protein and fiber
„„ Use up to 25% bean flour in your gluten-free flour mix to add protein,
fiber, and iron
„„ Use bean flour to thicken or cream soups, stews, sauces and gravies
Millet
„„ Millet is a cereal commonly used in Europe, and is gaining popularity
in North America. It is one of the oldest of the ancient grains. Millet
contains considerable protein, as well as B vitamins, lecithin, calcium,
iron, magnesium, phosphorus and potassium.
„„ Millet is an excellent addition to soups and stews, to thicken and add
creaminess without the added flour or cream
Potato Flour/Starch
„„ Potato flour is coarser than potato starch. It is creamy and heavy in
texture. It absorbs much more liquid than potato starch. Potato four is
best combined in small quantities with other flours. Potato starch is an
excellent thickener, and can be used in baking.
Corn
„„ Corn was first grown in North America, and continues to be the most
widely used grain in this hemisphere. When used in rotation with other
grains, it is an important nutrient because it is the only grain which
contains vitamin A
„„ Corn is ground into cornmeal, which has a coarser texture than corn flour
„„ Corn flour and cornmeal are both excellent used in combination with
other gluten-free flours for quick breads
Gluten-Free Beginnings - Easy Starter Guide 11
Rice
„„ A staple food for more than half of the world’s people, rice comes in
long, medium and short grain varieties.
„„ Brown rice has the indigestible husk removed, but still has the whole
kernel, and is rich in nutrients such as B vitamins, vitamin E, iron,
protein and linoleic acid (omega-6 fatty acids)
„„ Add brown rice flour to baked goods, sauces, gravies or stews to thicken,
and add texture without added gluten
Wild Rice
„„ Wild rice, an aquatic grass indigenous to North America, grows
extensively in shallow lakes and streams
„„ It is not a member of the rice family, and has a distinct, nut-like, roasted
flavor. It is a good source of dietary fiber and protein, and is a source of
phosphorus, potassium and zinc
Rice Bran
„„ Made from the hulls of brown rice. It has a high concentration of
minerals and B vitamins
„„ Rice bran is an incredible source of the vitamins, minerals, amino acids,
essential fatty acids and antioxidant nutrients that help fight disease and
promote good health. It’s no wonder the healthy oil that comes from rice
bran is becoming so successful at replacing hydrogenated oils containing
trans-fat. Research is on-going with this invaluable food source, and
scientists have found components critical to human health.
Sorghum
„„ Sorghum is a major cereal grain that
grows in hot, semi-arid tropical, and
dry temperate areas of the world (USA,
Mexico, Africa, India, and China)
„„ It is similar in composition to corn.
Sorghum is a good source of
protein and dietary fiber, and is high
in phosphorus, potassium, B1, B3, B6
and iron.
„„ Sorghum is an excellent gluten-free flour to add to baked goods
„„ Add 1/2 to 1 Tablespoon of corn starch to every cup of sorghum flour to
improve smoothness and moisture retention
12
Gluten-Free Beginnings - Easy Starter Guide
Tapioca Starch/Tapioca flour
„„ Both are made from the cassava root that has been processed, dehydrated
and finely ground to create a very fine powder
(they are the same thing)
„„ Excellent used as a thickener for sauces and gravies
Teff
„„ Teff is a grass native to Ethiopia and the eastern African highlands, and
is the smallest of all grains in the world
„„ This grain is used to make “injera,” which is flat, thin, porous bread.
It has a unique, mild molasses-like flavor, and the grain can be white
or black. Teff seeds are more nutritious than most grains, as the small
seed size means the germ and bran (the outer part of the seed) account
for a much larger volume of the seed, and these portions are where the
nutrients are concentrated. Teff is high in protein, calcium, magnesium,
iron, B1, B2, B3 and zinc.
„„ Teff can also be used as a thickener in soups, gravies and stews
Whole Bean Flour
„„ Whole bean flour is made from romano beans
„„ It is high in protein and dietary fiber, and provides more calcium, iron,
potassium, B1, B2, and folate than other traditional gluten-free fours
„„ Baked products made with bean flours have a better texture that more
closely resembles wheat products, however, the flavor will be different
Oats
„„ The safety of oats in individuals with celiac disease has been extensively
investigated. Clinical evidence confirms that consumption of pure,
uncontaminated oats is safe in the amount of 50 to 70 grams per day
(1/2 – 3/4 cup dry rolled oats) by adults, and 20 to 25 grams per day
(1/4 cup dry rolled oats) by children with celiac disease (Canadian Celiac
Association, 2007).
„„ Studies looking at the consumption of oats over five years have
confirmed their safety. However, the studies looking at safety of oats
in celiac disease have involved a small number of subjects, the oats
used were pure, free of gluten contamination, and the amount allowed
per day was also limited (Canadian Celiac Association, 2007). More
research is needed to better confirm the safety of oats in individuals
with celiac disease.
Gluten-Free Beginnings - Easy Starter Guide 13
Gluten-Free Seeds
Chia Seeds
„„ A 1-ounce serving of chia (salvia hispanica L) contains approximately 4.9
grams of omega 3 fatty acids. Comparatively, flaxseed, which is another
good plant source of omega 3 fatty acids, supplies about 1.8 grams of
omega 3 fatty acids in a 1-ounce serving. Chia seeds are excellent when
added to breads or gluten-free cereals in order to increase the fiber and
Omega 3 fatty acids that are often lacking in a gluten-free diet.
„„ A 1-ounce serving of chia seeds contain 4.4 grams of protein. Compare
that to a 1-ounce serving of kidney beans, which supply .01 grams of
protein. As you can see, ounce per ounce, chia seeds are a concentrated
source of nutrition.
Flaxseeds
„„ Flax is rich in alpha-linolenic acid, an essential omega-3 fatty acid, a
source of dietary fiber and plant lignans
„„ Flaxseeds may help protect against coronary heart disease, osteoporosis,
as well as breast and colon cancer
„„ Add ground flax to porridge, cereal, gluten-free breads, pasta or yogurt
to increase the fiber content, and to improve texture and elasticity
Quinoa
„„ Quinoa contains more protein than any other grain; an average of
16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet,
and 14 percent for wheat
„„ Quinoa’s protein is of an unusually high quality. It is a complete protein,
with an essential amino acid balance close to the ideal, similar to milk.
„„ Quinoa is an excellent gluten-free alternative to couscous or barley, and
can be used in recipes interchangeably
„„ Quinoa seeds are naturally covered with saponin, an extremely bitter
resin which protects it from birds and insects. To be edible, the saponin
must be removed. It has been consumed for thousands of years in South
America, originating from the Andean Mountains, and was one of the
staple foods of the Inca civilization. Quinoa contains the highest amount
of protein, and the highest quality protein compared to any other grain
or cereal, as it is a complete protein containing all essential amino acids.
It is also high in iron, magnesium, phosphorus, potassium, zinc, B1, B2,
B3, calcium and dietary fiber.
14
Gluten-Free Beginnings - Easy Starter Guide
„„ Quinoa’s protein is high in lysine, methionine and cystine. This makes it an
excellent food to combine with, and boost the protein value of other grains
(which are low in lysine), or soy (which is low in methionine and cystine).
Gluten-Free Gums
„„ Guar Gum is made from a seed native to tropical Asia. The guar seeds
are dehusked, milled and screened to obtain the guar gum. It is usually
produced as a free-flowing, pale, off-white-colored, coarse to finely
ground powder. Xantham gum is made by a micro-organism called
Xanthomonas Camestris. Both of these gums are used in gluten-free
cooking to bind and thicken the finished product. Without adding these
gums, baking products are often very dry and crumble easily.
„„ Xanthan Gum is preferred for baked goods like cookies and breads. Guar
Gum is best for cold foods like sorbets, ice creams and pastry fillings.
Foods with citrus content can cause guar gum to lose its thickening
ability. For recipes that use citrus, use xanthan gum, or use double
the amount of guar gum requested. To ensure that the gums dissolve
properly, ensure you add the gums to the oil component of the recipe to
make a complete mix.
Helpful measurements for the Gums
„„ How much Xanthan Gum is needed for Gluten-Free Baking?
„„
„„
„„
„„
„„
Cookies...........................................¼ teaspoon per cup of flour
Cakes and Pancakes.....................½ teaspoon per cup of flour
Muffins and Quick Breads..........¾ teaspoon per cup of flour
Breads.............................................1 to 1½ teaspoons per cup of flour
Pizza Dough..................................2 teaspoons per cup of flour
„„ How much Guar Gum is needed for Gluten-Free Baking?
„„
„„
„„
„„
„„
„„
„„
Cookies...........................................¼ to ½ teaspoon per cup of flour
Cakes and Pancakes.....................¾ teaspoon per cup of flour
Muffins and Quick Breads..........1 teaspoon per cup of flour
Breads.............................................1-½ to 2 teaspoons per cup of flour
Pizza Dough..................................1 Tablespoon per cup of flour
For Hot Foods (gravies, stews , heated pudding)
Use 1-3 teaspoons per one quart of liquid. (1 quart=4 cups)
For Cold Foods (salad dressing, ice creams, pudding)
Use 1-2 teaspoons per one quart of liquid. (1 quart=4 cups)
Gluten-Free Beginnings - Easy Starter Guide 15
Cooking Times for
Gluten-Free Grains and Seeds
Rinse grain in cold water and drain well. Bring water, broth or fruit juice to
a boil. Pour grain in slowly, stirring as you do so. Let water come to a boil
again, and then turn heat to the lowest possible temperature. Cook slowly
without stirring until all the water is absorbed. Do not stir any more than
absolutely necessary, otherwise your grains will become gummy.
Amaranth
1 ½ cups
20 – 25 minutes
2 cups
Buckwheat (kasha)
2 cups
15 minutes
2 ½ cups
Cornmeal, coarse
4 cups
25 minutes
3 cups
Millet
1 cup
20 minutes
1 ½ cups
Quinoa
2 cups
15 – 20 minutes
3 cups
Rice, brown
2 cups
1 hour
3 cups
Rice, wild
2 cups
1 hour +
4 cups
Teff
3 cups
15 – 20 minutes
3 cups
To replace 1 cup of wheat flour
Flour
Amount
Amaranth flour
1 cup
Buckwheat flour
1 cup
Cornmeal
1 cup
Cornstarch
½ cup + ½ cup potato or rice flour
Millet flour
1 cup
Potato flour
5/8 cup
16
Gluten-Free Beginnings - Easy Starter Guide
Flour
Amount
Quinoa flour
1 cup
Rice flour
7/8 cup
Teff Flour
1 cup
Tapioca flour
½ cup
Whole Bean flour
7/8 cup
Gluten-Free Baking Tips
When baking gluten-free, it’s important to know that you cannot effectively
replace all-purpose wheat flour with one type of gluten-free flour alone.
Ideally, you need a gluten-free flour, starch flour, and gum combination as
a more suitable replacement. Flour blends that are high in starch produce
better quality baked goods. Flour blends that include bean flours produce
baked goods that are moist and less crumbly than other gluten-free flour
combinations. Be careful not to over-bake or over-cook. If your glutenfree flour falls apart when you roll it out for cookies or other baked goods,
simply pinch it back together.
Gluten-Free Beginnings - Easy Starter Guide 17
The doctor of the future
“
will no longer treat the human
frame with drugs, but rather
will cure and prevent disease
with nutrition.
~ Thomas Edison
18
"
Gluten-Free Beginnings - Easy Starter Guide
Gluten-Free Recipes
List of recipes:
„„ Smart All-Purpose Gluten-Free Flour Mixture
„„ Fresh and Hearty Gluten-Free Bread
„„ High Protein Pancakes
„„ Baby Spinach and Strawberry Salad (4 Servings)
„„ High Protein Quinoa Salad
„„ Quinoa Tabouleh
„„ Peanut Curry Chicken
„„ Double Fudge Brownie
„„ Gluten-Free Berry-Full Muffins
„„ Dream Cookies
Gluten-Free Beginnings - Easy Starter Guide 19
Smart All-Purpose
Gluten-Free
Flour Mixture
(Use as a replacement to All-Purpose Flour)
by Kathy Smart
A low glycemic gluten-free flour, with high
protein quinoa and bean flours; this flour
delightfully replaces 1 cup of wheat flour in
any recipe.
;;Smart Facts
Recipe Highlights
* Easy To Make
* Low Glycemic
* Dairy Free
* Vegan
;;Nutritional Analysis
Amount Per Serving
Caloriesxxx
Yield: 6 cups
Ingredients:
„„
„„
„„
„„
„„
„„
„„
2 ½ cups of brown rice flour
2 cups of sorghum flour
1 cup tapioca flour
½ cup quinoa flour
½ cup garbanzo bean flour
½ cup arrowroot starch
2 ½ Tablespoons xanthan gum
Directions:
1. Sift all the ingredients into a large bowl, and
then stir them together with a whisk.
2. Freeze until needed.
20
Gluten-Free Beginnings - Easy Starter Guide
Fresh and Hearty
Gluten-Free Bread
by Kathy Smart
Serves 18
I really cannot imagine life without bread! This
bread is soft, hearty and so delicious when it
comes fresh out of the bread maker! Enjoy this
bread as much as I have creating it!
Ingredients:
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
3 whole eggs
1 Tablespoon of apple cider vinegar
¼ cup of melted butter or coconut oil
¼ cup of honey
1 ½ cups of buttermilk at room temperature
(if dairy intolerant use 1 cup of almond milk +
1/3 cup of ground almonds)
1 teaspoon of sea salt
1 Tablespoon of xanthan gum
1/3 cup of tapioca starch
½ cup of both potato starch and sorghum flour
2 cups of brown rice flour
1 Tablespoon of dry active yeast
2 Tablespoons of both sesame seeds
and whole quinoa
;;Smart Facts
Recipe Highlights
* Low glycemic
* Diabetic Friendly
* Can be Dairy Free
;;Nutritional Analysis
Amount Per Serving
Total Fat
Saturated Fat
4.5g
2g
Cholesterol42.85mg
Sodium160.85mg
Potassium174.14mg
Total Carbohydrates
28.18g
Fiber2g
Sugar5.26g
Protein5g
Directions:
1. Pre-grease 1.5 loaf pan with butter or
coconut oil.
2. Place all ingredients into a bread machine in
the order recommended by the manufacturer
3. Select the fast cycle on the bread machine.
Add a splash of buttermilk if more liquid is
required.
4. Let bread cool for 10-15 minutes before
removing from pan.
Gluten-Free Beginnings - Easy Starter Guide 21
High Protein
Pancakes
by Kathy Smart
Serves: 1-2 (Makes 2 medium sized pancakes)
Protein first thing in the morning helps to
stabilize blood sugar levels and increase
metabolism. These pancakes are a great way
to start the day, or make a perfect pre or post
workout snack. They also freeze well, and
can be toasted just before serving for a quick
breakfast.
Ingredients:
„„
„„
„„
„„
½ cup quick cooking gluten free oatmeal
½ cup cottage cheese
1 teaspoon vanilla extract and cinnamon
2 eggs
Directions:
1. Puree all ingredients in a blender.
2. Heat a non-stick skillet to medium, brush
bottom lightly with butter or oil and fry
pancakes on both sides until golden.
3. Top with your favorite pancake topping
such as pure maple syrup, fresh berries,
almond butter or yogurt.
Gluten-Free Beginnings - Easy Starter Guide ;;Smart Facts
This recipe was featured on
CTV News and the Rethink
Breast Cancer Blog:
http://rethinkbreastcancer.
blogspot.ca/2009/08/highprotein-pancakes-by-kathysmart.html
Recipe Highlights
* High in Protein
* Easy to make
* Diabetic Friendly
* Vegetarian
* Freezes Well
;;Nutritional Analysis
Amount Per Serving
Calories189
Total Fat
6.9g
Saturated Fat
2.1g
Cholesterol213.8g
Sodium249mg
Potassium
189 mg
Total Carbohydrates
15.6g
Fiber
2.1 g
Sugar2.07
Protein
16.7 g
23
Baby Spinach and
Strawberry Salad
4 Servings
by Kathy Smart
I have been strawberry picking with my mom
since I was 4 years old at Avonmore Berry
Farm. This salad was created after I took my
niece Ella there. I love the sweetness of the
fresh strawberries and how it contrasts with the
crunch of the almonds.
Ingredients:
„„
„„
„„
„„
„„
„„
„„
1 teaspoon olive oil
4 Tablespoons slivered almonds or pecans
3 Tablespoons of olive oil
2 Tablespoon of balsamic vinegar
4 cups of washed baby spinach
1 cup of sliced strawberries
4 Tablespoons of crumbled goat feta cheese
;;Smart Facts
Recipe Highlights
* Low Glycemic
* High in Iron
* Diabetic Friendly
* Vegetarian
;;Nutritional Analysis
Amount Per Serving
Calories160.75
Total Fat
Saturated Fat 3.79g
17.42g
Cholesterol 8.34mg
Sodium 130.96mg
Potassium 310.16mg
Total Carbohydrates 7.69g
Fiber 2.51g
Sugar 4.16g
Protein 4.41g
Directions:
1. Toast slivered almonds with 1 teaspoon of
olive oil over medium heat until brown.
Set aside.
2. In a small bowl, add vinegar and whisk in
olive oil until emulsified.
3. Divide baby spinach between 4 plates. Top
each plate with sliced strawberries, and
garnish with crumbled feta cheese and
toasted almonds. Drizzle with vinaigrette
just before serving.
Gluten-Free Beginnings - Easy Starter Guide 25
High Protein
Quinoa Salad
by Kathy Smart
(Serves 4)
;;Smart Facts
Recipe Highlights
* High in Protein
* Vegan
* Dariy Free
This low glycemic, high protein salad is a fresh
and light salad with just the perfect blend of
heat, lemon and fresh cilantro.
;;Nutritional Analysis
Ingredients:
Amount Per Serving
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
1 cup quinoa, rinsed
1 ½ cups of cold water
½ teaspoon sea salt
3 Tablespoons each of fresh lemon and lime juice
1 teaspoon sea salt
½ teaspoon red pepper flakes
½ cup of kernelled corn
1 small red onion minced
1 small jalapeno minced or ½ teaspoon of
red pepper flakes
1 red pepper finely diced
3 minced green scallions
¼ cup chopped fresh cilantro
2 Tablespoons of minced chives
Calories137.36
Total Fat
1.97g
Saturated Fat
0.23g
Cholesterol0mg
Sodium513.24mg
Potassium301.25mg
Total Carbohydrates
25.92g
Fiber3.56g
Sugar2.03g
Protein5.11g
Directions:
1. Bring water to a boil and add ½ teaspoon
sea salt and quinoa. Return mixture to a
boil, cover and reduce heat to low, and
simmer for 15 minutes. Turn off heat and
keep pot covered for 5 minutes. Spread
quinoa on a tray to cool.
2. In a large bowl, whisk lemon and lime juices
with red pepper flakes and salt until well
combined. Add all vegetables and herbs,
mixing thoroughly. Add cooked quinoa and
toss until thoroughly combined.
3. Adjust seasoning, adding salt, pepper and
fresh lime juice as desired.
Gluten-Free Beginnings - Easy Starter Guide 27
Quinoa Tabouleh
by Kathy Smart
(8 Servings)
A refreshing side dish that compliments either
fish, chicken, lamb or beef with both its color
and minty flavor.
Ingredients:
1 cup quinoa
¾ cups water
½ teaspoons sea salt
½ cup olive oil
¼ cup lemon juice
Salt and pepper to taste
½ red pepper, diced
½ yellow pepper, diced
½ cup fresh, chopped mint or
3 tablespoons dried
„„ 2 cups parsley, finely chopped
„„ 1 cup green onions, finely diced
„„ 1 small carrot, grated
„„
„„
„„
„„
„„
„„
„„
„„
„„
;;Smart Facts
Recipe Highlights
* Easy to Make
* Low Glycemic
* Vegan
;;Nutritional Analysis
Amount Per Serving
Calories179.51
Total Fat
Saturated Fat
10.51g
1.43g
Cholesterol0mg
Sodium373.79mg
Potassium327.12mg
Total Carbohydrates
18.49g
Fiber3.02g
Sugar1.46g
Protein4.04g
Directions:
1. Wash and drain quinoa. Place quinoa, water
and salt in a pot and bring to a boil on
medium-high heat. Cover pot and simmer
for 20-25 minutes and allow to cool.
2. In a large bowl, whisk olive oil and lemon
juice adding salt and pepper to taste. Add
all of the vegetables and toss well until all
ingredients are thoroughly combined. Add
cooled quinoa and toss again until well
combined.
3. Serve at room temperature.
Gluten-Free Beginnings - Easy Starter Guide 29
Peanut Curry Chicken
by Kathy Smart
(Serves 2)
The sweet taste of honey combines so perfect
with the taste of creamy peanut sauce and just
a hint of curry to blend the perfect curry dish!
Ingredients:
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
„„
;;Smart Facts
Recipe Highlights
* Dairy Free
* High in Protein
* Diabetic Friendly
;;Nutritional Analysis
For chicken marinade:
2 teaspoons curry powder
4 Tablespoons Braggs All Purpose Seasoning
4 Tablespoons lemon juice
2 Tablespoons honey
2 garlic cloves - crushed
½ teaspoon cayenne pepper
2 4-ounce chicken breasts cut in one inch cubes
1 Spanish onion, sliced thin
Amount Per Serving
For peanut sauce:
3 Tablespoons of natural peanut butter
2 Tablespoons of honey
2 Tablespoons of Bragg’s amino acids (formerly
referred to as soy sauce)
4 Tablespoons of coconut milk
Protein29.4g
Calories255
Calories From Fat
Total Fat
72
8.5g
Cholesterol65.8mg
Sodium131mg
Potassium390.3mg
Carbohydrates15.6g
Fiber<1g
Sugar14.1g
Directions:
1. Prepare marinade: whisk all ingredients
in a bowl, add chicken marinate in fridge
overnight.
2. Prepare peanut sauce: whisk all ingredients
in a bowl, reserve.
3. Serve chicken with marinade over brown
rice and cover with the above peanut sauce.
Remove the chicken from the marinade,
reserve marinade. Sauté chicken pieces in a
Gluten-Free Beginnings - Easy Starter Guide pan until brown; add onions
and sauté until onions are
beginning to soften. Add
reserved marinade, reduce
heat to simmer and cook
until chicken is done.
4. Pour over prepared
brown rice and top with
peanut sauce.
31
Double Fudge
Brownie
makes 12 generous pieces
This recipe comes from a funny story as I was
trying to convince my best friend, Anne that
black beans could be used in a chocolate muffin
or baked good recipe. It made sense to me… I
was determined this could happen. Well…wow
here is one of my favourite, double chocolate
recipes to date! This recipe has been tested on
teenage girls and boys. The verdict: Amazing!
Ingredients:
„„
„„
„„
„„
„„
„„
„„
„„
„„
1 can of black beans 540 millilitre - rinsed
3 eggs
½ cup of unsweetened cocoa
½ cup of butter or coconut oil
¾ cup of Sucanat
½ cup of dark chocolate chips
1 Tablespoon of vanilla extract
½ teaspoon of baking soda
2/3 cup of walnuts or pecans
;;Smart Facts
Recipe Highlights
* Easy to make
* Vegetarian
* High in Protein and Fibre
* No Added Refined Sugars
;;Nutritional Analysis
Amount Per Serving
Calories253.71
Total Fat
Saturated
15.86g
Fat 7.21g
Cholesterol73.21mg
Sodium130.24mg
Potassium198.53mg
Total Carbohydrates
26.1g
Fiber3.91g
Sugar13.81g
Protein5.56
Directions:
Preheat oven to 350°F.
1. Add all ingredients, except walnuts, to a
food processor and puree.
2. Stir in walnuts.
3. Add brownie batter to a pre-greased 7x7
inch baking pan.
4. Bake for 30 minutes or until toothpick
comes out clean.
5. Serve with melted dark chocolate, fresh
mango and coconut milk ice cream.
Gluten-Free Beginnings - Easy Starter Guide 33
Gluten-Free Berry-Full Muffins
by Lisa Cantkier
A sweet treat for Spring (or anytime, really). These muffins are free of gluten and
full of berries! They are gluten-free, dairy-free, can be made vegan, and are made
without any refined sugar. Buy berries that are in season, and enjoy trying out
different types of berries (try sticking to 3 different types of berries). Berries are
considered one of the top 3 superfoods by most health experts. They offer a low GI
index, an abundance of antioxidants, promote a healthy cardiovascular system, as
well as healthy eyesight and memory.
Yields approximately 1 ½ dozen muffins
Ingredients
For Muffins:
„„ 1 cup of milk of your choice with 1
„„ 2 cups of Kathy Smart’s “Smart All„„
„„
„„
„„
„„
„„
Purpose Gluten-Free Flour Mixture”
¾ teaspoon baking soda
½ teaspoon baking powder
1 teaspoon salt
2 eggs or egg replacers
1 Tablespoon vanilla
½ cup pure maple syrup
34
tablespoon of lemon juice mixed in well
„„ 1/3 cup grapeseed oil
„„ ½ cup water
„„
„„
„„
„„
For berry-full filling:
¾ cup blueberries
¾ cup blackberries
¾ cup strawberries
¼ cup pure maple syrup
Gluten-Free Beginnings - Easy Starter Guide
Directions:
1. Wash your berries. Make your own berry
filling by blending your berries. With a
blender, you only need to pulsate a few
times (to keep the filling chunky). Add
maple syrup to the filling and stir through.
We'll come back for the filling later!
2. Blend your muffin mixture together. Line
your muffin trays with liners and preheat
oven to 350° F. Whisk dry ingredients
together in a bowl (flour, baking soda,
baking powder, salt). Add liquid ingredients
to bowl (milk, oil, vanilla, eggs, water, maple
syrup) and then blend until smooth.
;;Smart Facts
Text from smart facts box...
Recipe Highlights
* text from the “Recipe
Accolades” box
;;Nutritional Analysis
Amount Per Serving
Caloriesxxx
3. Add your muffin mixture to baking
trays. Pour muffin mixture into cups (fill
1/3 of each cup). Then add about 1 or 2
tablespoons of your filling to each cup (on
top). After that, cover the filling with more
of your muffin mixture until cup is ¾ full.
Bake in oven for 25-30 minutes. Test the
muffins with a toothpick at 25 minutes and
if it comes out clean, then they are ready.
Otherwise, you can bake for another 3-5
minutes.
4. Let your muffins cool. Take the remainder
of the filling and blend until smooth. Then
take a frosting bag and put this liquid filling
inside. Use the bag to slowly insert about
1 tablespoon of liquid (or more, depending
on your sweet tooth) inside from the top of
the muffin. This adds a nice extra pop of
flavor to each muffin. Alternatively, you can
drizzle this liquid filling over the top of your
muffins to garnish.
Enjoy!
Gluten-Free Beginnings - Easy Starter Guide 35
Dream Cookies
;;Smart Facts
by Kathy Smart
Recipe Highlights
Serves 8-10
These cookies are rich and moist- almost like
shortbread- only better! A cinch to make too!
Ingredients:
„„
„„
„„
„„
1 cup of ground almonds
½ cup of pure maple syrup
1 teaspoon of cinnamon and vanilla extract
½ teaspoon of sea salt
* Dairy Free
* Vegan
* High in Vitamin E
* No Added Refined Sugars
;;Nutritional Analysis
Amount Per Serving
Calories81
Directions:
Calories From Fat
1. Pre-heat oven to 350.
Cholesterol0mg
2. Blend all ingredients together and
Potassium83.2mg
dallop by Tablespoon full on a
pre-greased cookie sheet.
3. Bake for 10 minutes.
36
Total Fat
33
3.9g
Sodium1.3mg
Carbohydrates10.7g
Fiber<1g
Sugar8.3g
Protein1.7g
Gluten-Free Beginnings - Easy Starter Guide
Gluten-Free and
Healthy Resources
Please note: Kathy Smart and Lisa Cantkier, the authors of this e-book
have included the below list of resources to provide general information,
however, it is not intended for any medical application, including, but not
limited to diagnosis, or treatment of any health condition. For medical
advice, contact your health professional. The authors of this e-book accept
no liability for any inaccuracies, errors or misrepresentations by the
resources listed below. They are solely responsible for their content. At the
time of release, all information therein was believed to be accurate, however,
the authors of this e-book cannot be responsible for any errors, omissions or
changes of information within the resources listed below.
Gluten-Free Cookbooks
Live the Smart Way Gluten Free Cookbook,
by Kathy Smart, Published by Live the Smart Way
For information about other gluten-free cookbooks, please visit:
http://www.glutenfreefind.com/listings-books-cookbooks-and-print-publications
Healthy and Helpful Gluten-Free Blogs
„„ www.BalancedPlatter.com
„„ www.DietDessertNDogs.com
„„ www.GFCFMommy.com
„„ www.GFreeLife.com
„„ www.GlutenFreeFind.com/blog
„„ www.GlutenFreeToronto.com/blog
„„ www.HealthyBlenderRecipes.com
„„ www.SheLetThemEatCake.com
„„ www.theAllergistMom.com
„„ www.TheHealthyApple.com
„„ www.ThePurePantry.com/blog
„„ www.wheatbellyblog.com
For more, please visit:
http://www.glutenfreefind.com/listings-bloggers-foodies-and-reviews
Gluten-Free Beginnings - Easy Starter Guide 37
Other Helpful Gluten-Free Resources
„„ http://www.cureceliacdisease.org/living-with-celiac/guide
„„ www.Celiac.ca - Canadian Celiac Association
„„ www.celiac.nih.gov –
Celiac Disease Awareness Campaign of the National Institutes of Health
„„ www.Celiac.org - Celiac Disease Foundation
„„ www.CeliacCenter.org –
The University of Maryland Center for Celiac Research
„„ www.CeliacCentral.org - National Foundation for Celiac Awareness
„„ www.CSACeliacs.info - Celiac Sprue Association
„„ http://www.cureceliacdisease.org/living-with-celiac/guide -
The University of Chicago Celiac Disease Center
„„ www.GFAFexpo.com –
Premier gluten-free and allergen-free event in the United States
„„ www.Gluten.net - Gluten Intolerance Group of North America
„„ www.GlutenFreeExpo.ca – Canada’s first and largest gluten-free expo
„„ www.GlutenFreeFind.com –
Gluten-free directory for cities within Canada & USA
„„ www.GlutenFreeFind.com/find-a-recipe - Healthy gluten-free recipes
„„ www.GlutenFreeOttawa.ca
„„ www.LivetheSmartWay.com –
Gluten-free advice, cooking ideas and videos from Kathy Smart
„„ www.Mayoclinic.com/health/celiac-disease/DS00319 - Mayo Clinic
„„ www.NASPGHAN.org -
North American Society for Pediatric GI, Hepatology and Nutrition
„„ www.Stanfordhospital.org/clinicsmedServices/clinics/gastroenterology/
celiacSprue.html - Stanford Hospital Celiac Sprue Clinic
For more, please visit:
http://www.GlutenFreeFind.com/facts-and-info
38
Gluten-Free Beginnings - Easy Starter Guide
Bibliography
Bob’s Red Mill Natural Foods, www.bobsredmill.com
Canadian Celiac Association, www.celiac.ca
Celiac Resource Guide for Health Professionals, by the Canadian Celiac
Association, www.celiacguide.org
Weston A. Price Foundation, www.westonaprice.org
Gluten-Free Diet: A Comprehensive Resource Guide, Eighth Edition Revised,
Shelley Case, published by Nutrition Consulting Inc.
Smart and Natural Foods Ltd., www.mysmartfoods.com
Prescription for Nutritional Healing, 4th Edition, Phyllis A. Balch, CNC,
published byPenguin Group USA Inc.
Wheat Belly: Lose the wheat, lose the weight and find your path back to
health, Dr. William Davis, MD, published by Rodale Inc.
Gluten-Free Beginnings - Easy Starter Guide 39