Gluten-Free All-in-One For Dummies
Overview
Simple advice on avoiding gluten, balancing your diet, and keeping your gut healthy
Whether you're choosing to cut out gluten due to medical necessity or by choice, Gluten-Free All-In-One For Dummies helps you adapt to a gluten-free lifestyle and shows you how to steer clear of gluten, inside and outside the home. Newcomers to the gluten-free diet (and those who have been gluten-free for a while) will love this comprehensive guide packed with tips on which ingredients to swap out, how to cook without gluten, and what to watch out for in restaurants. Plus, enjoy more than two hundred tasty (and nutritious!) gluten-free recipes that will help keep your gut healthy.
- Learn about the benefits of a gluten-free diet
- Get recipes for gluten-free cooking and baking
- Go gluten-free on a budget with affordable ingredients
- Maintain your gut health with nutritional tips from the experts
With content pulled from several popular For Dummies books, this comprehensive resource is full of reliable information for anyone who wants or needs to cut out gluten.
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About The Author
Gluten-Free All-in-One For Dummies, 2nd Edition, collects the expertise of a team of For Dummies authors, including Danna Van Noy (formerly Korn), Connie Sarros, Nancy McEachern, Jean Ryan (formerly McFadden Layton), and Linda Larsen.
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gluten-free all-in-one for dummies
CHEAT SHEET
There are a lot of good reasons to choose to eat gluten-free, and doing so isn’t as daunting as many people think. If you think you have celiac disease, you need to get tested before you take on a gluten-free diet, and if you decide that such a lifestyle is for you, know that with small changes often a whole new level of well-being arises.
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Veggie salads are a great way to combine interesting grains, fruits, vegetables, and meats in one dish for a gluten-free diet. As a side or a complete meal, salads are nutritious and delicious, and they're especially great on a hot, summer day, when they make for a cool, quick dinner.
Most of these salad recipes start with a basic bed of greens or a variety of lettuce types.
This gluten-free recipe for almond hummus is delicious to spread on gluten-free crackers, on flatbread, or even on a sandwich topped with roasted red peppers, chopped kalamata olives, and crumbled feta cheese.
Preparation time: 10 minutes plus refrigeration time
Yield: 1-1/2 cups
Nonstick cooking spray
1/4 cup blanched slivered almonds
15-ounce can garbanzo beans, rinsed and drained
2 tablespoons olive oil
1/2 teaspoon dried dill
1 teaspoon cumin
2 tablespoons fresh chopped parsley
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons fresh lemon juice
1/4 teaspoon chicken bouillon granules
1/4 cup water
Over medium heat, sauté the almonds in a small skillet that has been sprayed with cooking spray.
This gluten-free recipe for breakfast bread pudding is sure to be a hit at your next brunch party. Because of the soaking time required, assemble this the night before.
Use orange juice in place of the rum.
Preparation time: 10 minutes plus refrigeration time
Cooking time: 20 minutes
Yield: 9 servings
4 eggs
2/3 cup whole milk
1/2 teaspoon cinnamon
4 teaspoons vanilla
1/2 cup plus 1 tablespoon brown sugar
1/4 teaspoon baking powder
6 slices gluten-free bread
3/4 cup raisins
2 tablespoons dark rum
Nonstick cooking spray
1 banana, sliced thinly
2 teaspoons cinnamon sugar
3 tablespoons maple syrup
In a large bowl, whisk together the eggs, whole milk, cinnamon, vanilla, 1/2 cup of the brown sugar, and baking powder.
Full of nutritious vegetables and low calorie, this gluten-free recipe for cabbage soup is perfect to serve on its own or with a salad as a light lunch or dinner.
Preparation time: 15 minutes
Cooking time: 1 hour
Yield: 12 servings
6 medium onions, chopped
2 cloves garlic, minced
1 large green bell pepper, seeded and chopped
14.
Just because you have to avoid wheat flour doesn't mean you have to skip cookies! This gluten-free recipe for classic chocolate chip cookies is perfect for any occasion.
You can make the cookie dough well ahead of time and chill or even freeze it until you're ready to bake. That's a huge time savings in the kitchen.
Preparing fish by baking, broiling, and poaching it are healthy ways to serve it to your family and friends. This gluten-free recipe for coconut-crusted mahi-mahi packs flavor and protein into a delicious, quick to prepare dish.
If your mahi-mahi is frozen, be sure to thaw it before cooking. It's tough to get coating to stick to frozen fish, and frozen fish takes longer to cook and gets watery in the oven.
Need a way to use up all the tomatoes and basil from your garden? Make a batch (or two) of this gluten-free recipe for creamy tomato basil soup, a cornucopia of nutrition and tastes.
Note: To use fresh tomatoes, peel and seed about 4 tomatoes and pulse them in the blender with the fresh basil leaves; then follow the directions as stated in the recipe.
Once you make this recipe for English muffins, you may not go back to store-bought versions. These English muffins lovely to have on hand in the freezer. If you split them before freezing you can just drop them into the toaster and toast. They're delicious topped with a fried egg, a piece of Canadian bacon, and some Cheddar cheese.
While veggies may be good for us, face it — nothing beats a great bowl of pasta or a side of potatoes. This gluten-free recipe for fresh harvest penne satisfies that pasta craving, while packing in flavor, color, and nutrition.
Meatless dishes are perceived to be a challenge on a gluten-free diet because so many vegetarian or vegan dishes use pasta.
Gluten-Free Recipes
There are a lot of good reasons to choose to eat gluten-free, and doing so isn’t as daunting as many people think. If you think you have celiac disease, you need to get tested before you take on a gluten-free diet, and if you decide that such a lifestyle is for you, know that with small changes often a whole new level of well-being arises.
Gluten-Free Recipes
Gluten-free yeast breads are a bit different from wheat yeast breads. When substituting flours in these recipes, choose flours with a high protein content for the best structure. Nut flours, such as almond flour or hazelnut flour, are a good choice, and they mimic the nutty taste of wheat flour.
When substituting ingredients, use weight measurements instead of volume measurements.
When you want a soft, simple sandwich bread, this gluten-free recipe is it. It slices perfectly and has a wonderful texture. This bread stays nice and soft for several days after baking because it's enriched with egg and milk.
Preparation time: 15 minutes, plus rise time
Cooking time: 40 minutes
Yield: 8 servings
1/2 cup water
1/2 cup milk
2 tablespoons honey
2 tablespoons oil
2 teaspoons salt
2-1/4 cups minus 1 teaspoon (300 grams) Whole-Grain Flour Mix (see recipe below)
1-1/4 cups plus 1 tablespoon (196 grams) White Flour Mix (see recipe below)
1 egg
Grease an 8-x-4-inch baking pan using nonstick cooking spray or unsalted butter and set aside.
Gluten-Free Recipes
Humans do love their sweets. You don’t have to give up everything sweet to go gluten-free. If you give a baby a spoonful of ice cream and one of sour cream, you don’t need a team of researchers and a multimillion-dollar, placebo-controlled, double-blind study to figure out which one will make him smile and which will make him grimace.
This gluten-free recipe for homemade graham crackers is versatile — use them for that next batch of s'mores, as a pie crust, or as a snack on its own.
Preparation time: 40 minutes, plus chilling time
Cooking time: 14 minutes
Yield: 44 servings
3-3/4 cups minus 1 tablespoon (495 grams) Whole-Grain Flour Mix (see recipe below)
3 cups minus 2 tablespoons (426 grams) White Flour Mix (see recipe below)
1/2 cup plus 1 teaspoon (81 grams) sweet rice flour
1 tablespoon cinnamon
1 tablespoon baking powder
1/2 teaspoon salt
6 tablespoons packed brown sugar
12 tablespoons unsalted butter
1/3 cup honey
3 teaspoons vanilla
3/4 cup water
Line a 9-x-5-inch bread pan with plastic wrap.
Looking for a flavorful chicken dish to serve for dinner this week? Try this gluten-free recipe for lemon caper chicken. With garlic, lemon juice, and capers, this chicken dish is sure to please the palate.
Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 4 servings
4 boneless, skinless chicken breasts
4 tablespoons olive oil, divided
1/4 cup rice flour
Salt and pepper to taste
3 green onions, chopped
1 teaspoon minced garlic (about 2 cloves)
1/4 cup chicken broth
1/2 cup dry sherry
1/4 cup freshly squeezed lemon juice
4 tablespoons capers, drained and rinsed
2 tablespoons unsalted butter
Pound the chicken breasts to an even thickness — about 1/2 inch is good.
Make this delicious gluten-free lemon cranberry cornmeal scones recipe on a Sunday night, and you'll have breakfast ready to take on the go throughout the week.
If you prefer a different dried fruit, go ahead and use it. Dried blueberries or cherries are good choices; just be sure to rehydrate them in the yogurt before using.
Gluten-Free Recipes
If for any reason you or a family member have symptoms that you believe are due to gluten, do not commit yourself or a family member to a long-term gluten-free diet without first seeing a physician to have appropriate evaluation to determine whether celiac disease or some other potentially serious medical disorder is present.
Satisfy your pie craving with this decadent gluten-free peanut butter custard pie recipe. All you need are some mixing bowls, a pie plate, and your sweet tooth!
Preparation time: 25 minutes
Baking time: 10 minutes, plus refrigeration time
Yield: 8 servings
Nonstick cooking spray
7.2-ounce box shortbread cookies
1/4 cup plus 1/2 cup creamy peanut butter
2 tablespoons plus 2-1/4 teaspoons cornstarch
1-1/2 cups water
14-ounce can sweetened condensed milk
3 egg yolks, lightly beaten
2 tablespoons unsalted butter
1 teaspoon vanilla
1/2 of 11.
This recipe for eggplant morocco is just one way to serve a delicious vegetarian and gluten-free dish, and convince anyone that meat isn't needed to satisfy the tummy at mealtime.
Preparation time: 45 minutes
Cooking time: 40 minutes
Yield: 4 servings
1 teaspoon whole cumin seeds (or ground cumin)
2 medium eggplants
1 small red onion, chopped
2 teaspoons red wine vinegar
1 teaspoon lemon juice
1 teaspoon sugar
2 tablespoons olive oil (extra-virgin is best)
2 tablespoons parsley
Salt to taste
Black pepper to taste
Toast and grind the cumin seeds.
This gluten-free recipe for eggs in a bread basket is so quick and easy to make that you'll forget the excuse, "I don't have time for breakfast."
Preparation time: 5 minutes
Cooking time: 5 minutes
Yield: 4 servings
4 slices gluten-free bread
4 tablespoons margarine
4 eggs
Heat a griddle or large nonstick frying pan over medium-high heat.
Gluten-Free Recipes
This 3-ingredient recipe for gluten-free peanut butter cookies could not be any easier to make. Just turn on your oven, get out a mixing bowl, a wooden spoon, and cookie sheet, and you're on your way to a delicious treat!
Preparation time: 5 minutes
Cooking time: 20 minutes
Yield: 24 cookies
2 eggs
1 cup chunky peanut butter
1 cup sugar
Preheat the oven to 350 degrees F.
Try this recipe for gluten-free perfect pancakes for your next weekend breakfast or brunch. You can throw a handful of fresh blueberries or mini chocolate chips into the batter while mixing to sweeten your cakes. Or add the mix-ins to individual pancakes in the pan, and you can make multiple variations from a single batch.
Perfect to take as a side to the next family get-together, this gluten-free recipe for potato salad niçoise combines nutrition and great flavor. The beauty of this salad is that you can make it ahead, cover it, and refrigerate it until serving time.
Preparation time: 35 minutes
Cooking time: 15 minutes plus refrigeration time
Yield: 4 servings
16 small white gourmet potatoes or small red-skinned potatoes
4 eggs
2 cups frozen, cut green beans
2 green onions, sliced thin
4 Roma tomatoes, sliced
12 pitted black olives
1 teaspoon brown mustard
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons dried parsley
1/2 teaspoon Italian seasoning
2 tablespoons cider vinegar
1/4 cup olive oil
Gluten-Free Croutons (see recipe below)
Place potatoes in a medium saucepan.
As an alternative to plain green salads, which most people know are gluten-free, try this recipe for quinoa crunch, packed with fresh veggies and a lot of flavor.
Preparation time: 15 minutes
Yield: 6 servings
1/4 cup lime juice
1/4 teaspoon white pepper
1/4 teaspoon freshly ground black pepper
1/4 cup sliced marinated jalapeño pepper
1/4 teaspoon coarse salt
1/4 cup olive oil
3 cups water
1-1/2 cups quinoa
3/4 cup peeled, seeded, and diced cucumber
3/4 cup seeded and diced tomato
3/4 cup sliced red bell pepper
1/4 cup sliced yellow bell pepper
1/4 cup sliced green onions, white part only
1/4 cup chopped fresh Italian parsley
1/4 cup chopped fresh mint
Salt and pepper to taste
Make a vinaigrette by whisking together the lime juice, white pepper, black pepper, jalapeño, coarse salt, and olive oil.
Need an appetizer to serve at your next party? This recipe for spicy corn fritters is something everyone can enjoy, not just those following a gluten-free diet.
Preparation time: 15 minutes
Cooking time: 25 minutes
Yield: 4 servings
1 cup canned corn
2 fresh red chilies, seeded and finely chopped
1 teaspoon minced garlic (about 2 cloves)
10 kaffir lime leaves, finely chopped (found in Thai section of Asian markets)
3 tablespoons chopped fresh cilantro
2 eggs, beaten
1/2 cup premade polenta (about 4 ounces)
1/4 cup finely sliced green beans
1/2 cup peanut oil (for frying)
Put the corn, chilies, garlic, lime leaves, cilantro, eggs, polenta, and green beans into a large bowl; mix them thoroughly.
Gluten-Free Recipes
All fish and seafood are naturally gluten-free, which makes this recipe for tequila-lime shrimp and scallops a perfect to serve over rice or your favorite gluten-free pasta.
Preparation time: 2 minutes
Cooking time: 10 minutes
Yield: 4 servings
1 pound medium shrimp, cooked, peeled, and deveined
1/2 pound sea scallops
1/4 cup lime juice
1/4 cup lemon juice
1/4 cup chopped fresh cilantro
2 tablespoons olive oil, divided
1/4 cup tequila
2 teaspoons minced garlic (about 4 cloves)
2 teaspoons hot sauce
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1 large onion, cut into thin wedges
1 green bell pepper, cut into bite-size strips
1 red bell pepper, cut into bite-size strips
4 lime wedges (for garnish)
If your shrimp or scallops are frozen, thaw and rinse them.
This gluten-free shredded pork recipe can be used to make a variety of meals. Dress it up with condiments and extras such as sour cream, shredded lettuce, refried beans, olives, salsa, diced tomatoes, jalapeño peppers, spicy carrots, and guacamole, and use it for the following:
Burritos
Enchiladas
Fajitas
Nachos
Quesadillas
Salads
Sandwiches
Tacos
Tostadas
Yes, meat is gluten-free initially.
Although some recipes are easier to adjust than others, almost any recipe can be made gluten-free. The easiest to change are recipes with only small amounts of flour and fare with high fruit and vegetable content. But even if your gluten-heavy Italian recipe calls for wheat pasta, just use a gluten-free pasta instead.
This gluten-free recipe for trail mix bars makes a nutritious, easy-to-grab snack to take to work or on your next road trip. In place of the raisins (or in addition to the raisins), you can use dried cranberries, cut-up dates, or dried apricots.
Preparation time: 10 minutes
Cooking time: 10 minutes
Yield: 24 servings
1/2 cup sesame seeds
1/2 cup sunflower seeds
1/2 cup coconut
1/2 cup slivered almonds
1/2 cup raisins
1/2 teaspoon cinnamon
2-1/2 tablespoons butter
2 tablespoons honey
2 tablespoons brown sugar
Nonstick cooking spray
In a small, dry skillet, heat the sesame seeds over medium heat, stirring often, until they're lightly browned.
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