Everything you need to know about living a gluten-free lifestyle As the prevalence of gluten-free dieting continues to grow both from necessity and choice more and more people are searching for a healthy way to cut gluten out of their lives.

Introduction 1 About This Book 1 Icons Used in This Book 2 Beyond the Book 2 Where to Go from Here 2 Book I: Getting Started with Going without Gluten 5 Chapter 1: Gluten‐Free from A to Z: The Basics of Being Gluten‐Free 7 What Is Gluten, Anyway, and Where Is It? 7 Discovering the Benefits of a Gluten‐Free Lifestyle 9 Eating isn’t supposed to hurt 10 Abstinence makes the gut grow stronger 10 Making nutrition your mission: Head‐to‐toe health benefits 11 Deciding Whether You Should Be Gluten‐Free 13 Mastering the Meals 13 Planning and preparing 14 Shopping shrewdly 14 Considering your kitchen 15 Cooking outside the recipe box 15 Getting Excited about the Gluten‐Free Lifestyle 16 “A” is for adapting your perspective on food 16 Savoring gluten‐free flavors 16 Getting out and about 17 Raising kids to love the lifestyle 17 Setting realistic expectations 18 Arming yourself with good information 18 Surviving Social Situations 18 Informing family and friends 19 Going out on the town 20 Overcoming the trials of traveling 22 Chapter 2: Glimpsing Good Reasons to Go Gluten‐Free 25 Looking Into the Downsides of Wheat 26 Humans don’t fully digest wheat 26 Wheat is a pro‐inflammatory agent 26 Wheat can cause leaky gut syndrome 27 Refined wheat has little nutritional value 28 Wheat may cause wrinkles 28 Wheat may contribute to menopausal symptoms 28 Wheat is one of the top‐eight allergens 29 Wheat can mess up your blood sugar levels 29 Wheat can make you fat 30 Many people have gluten sensitivity or celiac disease and don’t know it 30 Recognizing Different Types of Gluten‐Related Problems 31 Allergies to gluten‐containing foods 31 Distinguishing between gluten sensitivity and celiac disease 31 Sorting Out the Symptoms of Gluten Intolerance 33 Pinpointing gastrointestinal symptoms 34 Checking out non‐gastrointestinal symptoms 34 Watching for symptoms in kids 35 Considering Your Options for Testing 36 Looking into tests 36 Going gluten‐free without testing 37 Realizing the Consequences of Cheating 38 Compromising your health 38 Developing associated conditions 39 Understanding How Gluten Affects Behavior 41 Connecting gluten and autism 41 Delving into depression and other mood disorders 43 Chapter 3: Taking a Closer Look at Celiac Disease 45 Exposing One of the Most Common Genetic Diseases of Mankind 45 Pinpointing Who Develops Celiac Disease and Why 47 It’s in the genes 48 Triggering celiac disease: What turns it on 48 Understanding Celiac Disease and What It Does to the Body 49 How your guts are supposed to work 49 How your guts work with celiac disease 50 Gut Feelings: Gastrointestinal Symptoms 51 The gut stops here: Diarrhea, celiac disease, and you 51 Olfactory challenges: Sniffing out the importance of flatulence 53 Abdominal symptoms: Belly pain, bloating, and beyond 54 Reflux and heartburn 55 Indigestion 57 Weight Loss Related to Celiac Disease 57 Weight loss due to active celiac disease 58 Weight loss due to the gluten‐free diet 58 Weight loss due to a coexisting condition 59 Weight loss due to a complication of celiac disease 59 Non‐Gastrointestinal Symptoms and Celiac Disease 60 Rash decisions 61 Mulling over mood, thinking, and neurological issues 61 Feeling fatigued 62 Hormonal (endocrine) problems 63 Musculoskeletal problems 63 Cancer 64 Gynecological and obstetrical problems 64 Other problems 64 Chapter 4: Grasping the Ground Rules of the Gluten‐Free Diet 65 When in Doubt, Leave It Out 66 Defining Gluten So You Can Avoid It 66 Recognizing Gluten‐Free Foods at a Glance 67 Forbidden grains 68 Grains and starches you can safely eat 69 Other foods that are usually gluten‐free 70 Foods that usually contain gluten 70 Exploring Alternative Grains and Superfoods 71 Amaranth 72 Arrowroot 72 Buckwheat (soba) 73 Mesquite (pinole) 73 Millet 74 Montina (Indian ricegrass) 74 Quinoa (hie) 74 Sorghum (milo, jowar, jowari, cholam) 75 Teff (tef) 76 Checking Up on Questionable Ingredients 76 Knowing which foods to research 76 Putting an end to the controversy over certain foods 77 The Buzz on Booze: Choosing Alcoholic Beverages 78 Booze you can use 78 Step away from the bottle 79 Making Sure Your Medications and Supplements Are Safe 79 Using Nonfood Products: What You Need to Know 80 Makeup matters 81 Lotions and potions 81 Dental products 81 Chapter 5: Making Sure It’s Gluten‐Free: Digging a Little Deeper 83 Gluten‐Free Ambiguously: Why It Isn’t So Straightforward 83 Loose labeling terminology 84 What the labeling law does and doesn’t do 85  “Gluten‐free” may not mean 100 percent 86 Contamination risks 86 Mysterious ingredient sources 87 Defining Safe Amounts of Gluten 87 Testing for Gluten in Foods 88 Deciphering Label Lingo 88 Reading Glutenese: Knowing what to look for 89 Avoiding tempting marketing come‐ons 90 Checking with Food Manufacturers 90 Interpreting company responses 91 Getting the most out of your calls to manufacturers 93 Getting product listings from a company 94 Searching for Information: The Good, the Bad, and the Completely Ludicrous 94 The Internet, for better and for worse 95 Magazines and newsletters 96 Support groups 96 Chapter 6: Loving the Gluten‐Free Lifestyle 97 The Golden Rules of Going Out Gluten‐Free 97 Don’t expect others to accommodate your diet 98 Ask what’s for dinner 98 Fill ’er up before you go 98 BYOF: Bring your own food 99 Bite your tongue when they make a mistake 99 Enjoy the company 99 Dining Out: Restaurant Realities and Rewards 100 Choosing the restaurant 101 Calling ahead 103 Making smart menu choices 103 Talking with the staff: Ask and ye shall receive 104 Having restaurants cook the food you bring 104 Remembering the art of healthy tipping 105 Raising Happy, Healthy, Gluten‐Free Kids 105 Talking to your kids about being gluten‐free 105 Giving your child control of the diet 107 Beating the Blues: Overcoming Emotional Obstacles 108 Recognizing common emotional struggles 109 Dealing with denial 113 Getting back on track when you’re feeling derailed 115 Redefining Who You Are 116 Resisting the temptation to cheat 117 Keeping consequences in mind 119 Book II: Making the Switch without Losing Your Mind 121 Chapter 1: Making Nutrition Your Mission When You’re Cooking Gluten‐Free 123 Appreciating Your Food 124 Feeling Optimal Requires Optimum Nutrition 124 Fueling versus filling 125 Getting enough nutrients when you’re gluten‐free 125 Choosing a Healthier Approach to the Gluten‐Free Diet 127 Dining with cavemen: The Paleolithic diet 127 Comparing caveman‐style to low‐carb diets 129 Reviewing the more healthful approach 130 Good Carbs, Bad Carbs: Tuning In to the Glycemic Index and Glycemic Load 131 Perusing the glycemic index (GI) 131 Hauling the glycemic load (GL) 133 What do blood‐sugar levels have to do with anything? 134 The high cost of high insulin 134 Avoiding Nutritional Pitfalls on the Gluten‐Free Diet 135 Getting the fiber you need on a gluten‐free diet 137 The whole truth (and nothing but) about whole grains 137 Managing Your Weight When You’re Gluten‐Free 138 Losing or maintaining weight 138 Dealing with (uh‐oh) weight gain 139 Adding some pounds if you’re underweight 139 Chapter 2: Keeping a Gluten‐Free‐Friendly Kitchen 141 Sharing the Kitchen with Gluten 141 Avoiding cross‐contamination 142 Storing foods separately for convenience 146 Decoding Cryptic Labels 146 Understanding label jargon 147 Avoiding suspect ingredients 150 Gathering Basic Foods 151 Filling the fridge 152 Packing the freezer 153 Stocking Shortcuts 153 Using an all‐purpose gluten‐free flour blend 154 Purchasing polenta 154 Using premade products 155 Readying Your Pantry and Fridge for Baking 156 Specialty ingredients to stock 156 Mixes to have on hand 158 Preparing Your Kitchen for Cooking Both Ways 160 Planning your menus for easy meal prep 160 Using appliances to make cooking easier 161 Changing a few techniques in your two‐way kitchen 162 Chapter 3: Shopping within Your Gluten‐Free Lifestyle 163 Knowing What You Want 163 Planning your meals 164 Making lists 165 Deciding What to Buy 166 Checking out gluten‐free specialty products 166 Remembering naturally gluten‐free foods 167 Asking for opinions 167 Deciding Where to Shop 168 “Regular” grocery stores 169 Natural foods stores 169 Farmers’ markets 170 Ethnic markets 170 Gluten‐free retail stores 170 Websites and catalogs 171 Navigating the Aisles 171 Perusing the perimeter 172 Sorting through the health food aisle 172 Planning impulsive purchases 173 Living Gluten‐Free — Affordably 173 Scaling back on specialties 174 Saving on shipping 174 Going generic 175 Eating nutritiously 175 Eating in 175 Using gluten‐free mixes 176 Developing good shopping habits 176 Chapter 4: Cooking and Baking Tips and Techniques 179 Creatively Gluten‐Free: Improvising in the Kitchen 180 Adapting any dish to be gluten‐free 180 Avoiding cross‐contamination when cooking 181 Using standby substitutions 182 Discovering Key Alternative Flours 184 Flours for delicate baked goods 185 Flours for yeast breads and rolls 186 Flours for quick breads 188 Flour weight chart 189 Cooking with Wheat Alternatives 190 Incorporating alternative gluten‐free grains 190 Thickening with gluten‐free starches and flours 192 Cutting out casein, too 193 Adjusting the Dough or Batter 194 Converting traditional dough and batter recipes to gluten‐free 195 Mixing gluten‐free batters 196 Using baking mixes 197 Handling and Baking the Dough 198 Working with gluten‐free doughs 198 Baking and cooling doughs 199 Managing Expectations 201 Flavor differences 201 Texture differences 201 Visual differences 202 Book III: Gluten‐Free Starts for Meals or Days 203 Chapter 1: Breakfast and Brunch, Reimagined 205 Starting the Day the Gluten‐Free Way 206 Chapter 2: Putting Together Appetizers and Snacks That Please 235 Choosing the Right Appetizers for the Occasion 235 Chapter 3: Sensational Salads 259 Serving Salads with Green, Leafy Stuff 259 Dressing it up with dressings 261 Finishing off your salad with some fixin’s 261 Chapter 4: Simmering Soups and Stews 279 No Glutens and Swimming with Flavor 279 Book IV: Main Courses with Meat and Without 293 Chapter 1: Bringing Beef, Lamb, and Pork to the Table 295 Eying the Main Attractions: Beef, Pork, and Lamb 296 Chapter 2: Building Great Dishes from Turkey and Chicken 313 Making Poultry with Pizzazz 314 Chapter 3: Swimming in Ideas for Fish and Seafood 329 Reeling in Compliments with Fish and Seafood Dishes 329 Broiling, Baking, and Poaching Fish 330 Chapter 4: Making Marvelous, Meatless Mains 345 Veggin’ Out with Main Dishes 345 Packing Some Punch with Pastas and Starches 346 Book V: Losing the Gluten, Keeping the Baked Goods 375 Chapter 1: Unique Issues of Gluten‐Free Baking 377 Tricks and Traps 377 Measuring, proportion, and mixing 378 Fixing the lack of structure 379 Getting the ratios right 380 Tools of the Trade 382 Parchment paper and plastic wrap 383 Ice-cream scoops 383 Piping bags 385 Scales 385 Thermometers 386 Quick Bread Issues 387 Keeping it tender when you convert 387 Building structure in quick breads 388 Yeast Bread Issues 389 Understanding the basics of gluten‐free yeast breads 390 Building flavor in gluten‐free yeast breads 391 Pie Crust Issues 392 Building a tasty pie crust structure 393 Getting a flaky or mealy texture 394 Cake Issues 395 Keeping tenderness and moistness 395 Adding more flavor 396 Cookie Issues 396 Making the best gluten‐free cookies 397 Deciding between crisp and chewy 398 Chapter 2: Gluten‐Free Baking Mixes and Sweet Yeast Breads 399 Getting Started with Easy Baking Mix Recipes 400 Working with Yeast 401 Enjoying Easy Sweet Yeast Bread Recipes 401 Chapter 3: Cookies, Brownies, and Bars 431 How to Make the Best Cookies 431 The Keys to Delicious Brownies and Bar Cookies 432 Chapter 4: Pies and Cakes 461 Tips for Making Pies and Pastries 462 Making the Best Cakes and Frostings 463 Chapter 5: Batters, Doughs, Biscuits, and Crackers 505 Making the Best Batters and Doughs 506 Basic Rules for Biscuits and Crackers 506 Biscuits 507 Crackers 507 Chapter 6: Savory Breads and Pizzas 525 Basic Rules for Yeast and Quick Savory Breads 525 Tips for Making Pizzas 526 Index 547

5 BOOKS IN 1 Living Gluten-Free For Dummies, 2nd EditionGluten-Free Cooking For Dummies, 2nd EditionGluten-Free Baking For DummiesCeliac Disease For DummiesStudent's Gluten-Free Cookbook For Dummies Your one-stop resource for living and eating gluten-free Are you making the switch to a life free of gluten, either by necessity or choice? From gluten-free cooking and baking to must-have information on celiac disease, along with the latest information on labeling standards. This all-encompassing and authoritative guide is the only reference you'll need as you navigate your way around a wheat, barley, and rye-filled world. Gluten-free from A to Z — discover the benefits of being gluten-free, take a closer look at celiac disease, and grasp the ground rules of the gluten-free diet Rootin' for no gluten — keep a gluten-free kitchen, decipher food labels, make nutrition your mission, and find cooking and baking tips you can't be without Good morning, sunshine — start the day the gluten-free way with everything from gluten-free granola and perfect pancakes to eggs in a bread basket and simple, stylin' smoothies Apps are a snap — prepare crowd-pleasing appetizers, like artichoke and spinach dip, Cajun-stuffed mushrooms, mango salsa, guacamole, and more The main event — make mouth-watering gluten-free mains, whether you're a meat-eater, fish fanatic, or virtuous vegan or vegetarian Open the book and find: Guidance on making the switch – without losing your mind The do's and don'ts of gluten-free living The benefits of living the gluten-free lifestyle Tips for shopping the gluten-free way Ways to lose the gluten but keep the baked goods How to keep kids happy on a gluten-free diet Gluten-free recipes for every meal of the day, plus desserts, sides, and snacks