Approachable Nutrition™

How to be Gluten-Free?

In my final article regarding gluten-free food, I want to pass on information that may be helpful in living with a gluten-free diet. The increase in gluten intolerance and awareness of its relationship to other conditions has led to the availability of a wide range of assistance; on how to be gluten-free including books, cookbooks, organizations, and internet sites. Plus you can find gluten-free ingredients and food products at most health food/natural food grocers.

As I have previously stated, when possible it is best to create and cook your own meals using fresh and natural ingredients. This avoids possible reactions to any food sensitivities you may have to ingredients that are in processed foods. There are many “gluten-free” products on the market that can be bought both on-line and from your local market. When buying a gluten-free product, it is still important to read the label and ingredients. Just because it is gluten-free does not necessarily mean it is nutritious. Also, some gluten-free mixes may be processed in a facility that also manufactures wheat-based products. This will usually be stated on the label.

The Food, Allergen and Consumer Protection Act took effect on January 1, 2006. The law states:

” If a manufacturer uses any of the top ten allergens (milk, egg, soybean, tree nuts, peanuts, shell fish, fish, and wheat) the ingredients must be listed in plain English”.

I have found that many recipes that call for wheat or white flour and other gluten grains can easily be substituted with gluten free flour. I am providing a recipe for preparing an all purpose flour as an alternative, check out this Gluten-Free All Purpose Flour Mix Recipe. Please use the guide from the February newsletter’s Feature Article to help make substitutes.

I have listed below information on gluten-free products, books, and websites that I have found helpful. There is plenty of good information available for anyone who is thinking about, just starting or already living with a gluten-free diet. This information is helpful in facing the challenges of gluten-free eating.

Products that I have enjoyed — the value and taste is good:

• Arrowhead Mills Mixes
  • http://www.arrowheadmills.com/
• Bob’s Red Mill Products
  • http://www.bobsredmill.com/
• De Boles Pasta
  • http://www.deboles.com/
• Eden Foods sells a pasta and pizza Sauce that is gluten-free
  • http://www.edenfoods.com/
• Ener-G Foods/Bette Hagman’s
  • http://www.ener-g.com/
• Fiona’s Quinoa Crunch Cereal
  • Fiona’s products are produced here in Boulder, CO
  • Though Fiona’s granola contains gluten, the quinoa cereal and quinoa energy bar is gluten free
  • http://www.fionasgranola.com/
• Food for Life Products (bread)
  • http://www.foodforlife.com/
• Glutino Gluten Free Products
  • http://www.glutino.com/
• Kinnikinnick Foods
  • Great pizza crust
  • http://www.kinnikinnick.com/
• Mary’s Gone Crackers
• MI-Del Cookies
  • http://www.midelcookies.com/
  • http://www.panosbrands.com/
• Namasté
  • http://www.namastefoods.com/
• Pacific Foods/Westsoy Beverages
  • http://www.pacificfoods.com/
• Pamela’s Products
  • http://www.pamelasproducts.com/
• Terra Chips
  • http://www.terrachips.com/
• The Gluten-Free Pantry
  • The Gluten-Free Pantry’s products can be purchased on Amazon
  • The Gluten-Free Pantry are also available at health food markets such as Whole Foods or Vitamin Cottage
• Tinkyada Brown Rice Pastas
  • http://www.ricepasta.com/
• Whole Foods Gluten-Free Bakehouse (Whole Foods Market’s own gluten-free products)

Energy Bars:

• Organic Bar
• Lara Bars - Produced in Denver, CO
• Think Organic
  • Raw fruit and nut snack bar
• Fiona’s Quinoa Energy Bar

BOOKS/MAGAZINES

Living Without Magazine: A lifestyle guide for people with allergies and food sensitivities.

http://www.livingwithout.com/

A must have:

The Gluten-Free Bible, Jax Peterson Lowlell

• The Gluten-Free Bible is available on Amazon.

• This book contains so much information and resources for food products to doctors to support organizations, a must have!

The Gluten-Free Gourmet Series by Author Bette Hagan

• Living Well Without Wheat, The Gluten-Free Gourmet
• More from the Gluten-Free Gourmet
• The Gluten-free Gourmet Bakes, Bread
• The Gluten-free Gourmet Cooks Fast and Healthy

Your Wheat-Free Gluten-Free Diet Plan, Carolyn Humphries

The Everything Gluten-Free Cookbook, Rick Marx and Nancy T. Maar

Gluten-Free Baking, Rebecca Reilly

Gluten-Free, Carol Fensher, Ph.D

WEBSITES/ASSOCIATIONS

http://www.glutensmart.com/

http://www.glutenfree.com/

The Gluten Free Kitchen Gluten Free guide to eating out

• http://gfkitchen.server101.com/GlutenFreeGuideTo_Eating_Out.htm 

GIG - The Gluten Intolerance Group

• http://www.gluten.net/

The Celiac Sprue Association

• http://www.csaceliacs.org/

Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.