|
Deciding To
Start The GFCF Diet
The
information and
opinions expressed on
the following websites
do not necessarily
represent the opinions
of the GFCF Diet
Support Group.
Always consult with a
physician for
proper medical
care. The following
information is NOT
MEDICAL ADVICE.
Deciding
To Start The GFCF Diet
by Lisa S. Lewis,
Ph.D.
So...you
have decided to put
your child on a casein
and gluten free diet.
Congratulations! Now
that the decision has
been made, however,
what do you do next?
Getting started is
often the hardest
part, so here is a
little bit of
information to make it
easier to begin.
Many
people find the
prospect of removing
gluten particularly
daunting, probably
because their children
are addicted to
wheat-based snacks
such as muffins,
pretzels, and
crackers. Fortunately,
there are good
substitutes for many
of these foods.
What about bread? When
there is no time to
bake, GF/CF breads are
available at health
food stores. The Food
For Life®
Almond-Rice,
Pecan-Rice and Rice
breads are quite good.
Kinnikinick Foods also
make excellent bread;
this Canadian company
does not currently
sell in the U.S. but
you can order on-line
or by phone. If the
appearance
of the bread is more
important to your
child than the taste,
try Ener-g®
breads. They are
vacuum packed and can
be found at most
natural food stores,
and are also
yeast-free.
Once you feel up to
trying your hand at
baking from scratch,
it is important to
understand
the function that
gluten serves in baked
goods. Gluten is an
elastic protein. When
you are making bread,
the process of
kneading the dough
“develops” the
gluten, creating
stretchy strands. The
gases given off by the
metabolism of the
yeast get trapped in
the spaces created by
this “web” of
dough, and push the
dough up and out (in
other words, the dough
rises.)
In
non-yeast breads and
cookies, the dough is
not kneaded; in fact,
over mixing of muffins
or quick bread batter
will begin to develop
the gluten. Developing
the gluten in quick
breads or muffins
results in holes and
tunnels. But even in
these foods, the
stretchiness of the
gluten provides the
necessary structure to
prevent a cookie from
disintegrating into
crumbs the instant you
pick it up.
Since
the GF flours and
flour combinations do
not contain this
protein, something
else must serve the
same function if the
end result is to be
edible. This is
possible with the
addition of
xanthan
gum, methylcellulose
or
guar
gum. Most health
food stores now carry
at least one of them
(typically xanthan
gum). If you cannot
find any of these at
your local health food
store, most of the
mail order companies
carry one or more of
them. They are
expensive, but because
they are used
sparingly, a little
goes a long way.
When converting a
recipe to GF flour,
add 1 to 1 ½
teaspoons of xanthan
gum for each cup of
flour. Many GF bakers
also add 1-3 tsp. of
egg replacer powder,
powdered pectin or
unflavored gelatin to
their breads to
further improve
texture.
To
achieve both good
taste and texture in
your quick breads,
cookies, cakes, yeast
breads and muffins,
you will need to use a
variety of flour. For
the most part, you
will want to combine
more than one type of
flour when you bake
without gluten.
Brown and white rice
flours form
the basis of most
gluten free baking.
Brown rice flour
contains more
nutrients because it
is less refined.
Authentic Foods makes
a very finely ground
brown rice flour,
which means baked
goods are not gritty.
When this flour is
combined with their
Garfava
flour, the result
is an excellent
all-purpose mixture.
Gifts of Nature makes a flour that already combines rice and
bean flours
and
contains xanthan gum.
It can be used right
out of the package as
a substitute for white
flour. Since they also
sell in bulk, this is
an economical product
too.
For
making cakes, however,
white rice flour is
essential. Many stores
carry bags of white
rice flour made by
Goya; this is a very
soft, fine flour that
will work well in GF
baking.
Asian markets
are also good sources
for soft white rice
flour.
Sweet
rice flour makes
an excellent thickener
for gravies or
“cream” sauces.
Sometimes called
“glutinous” flour,
it does not contain
any gluten.
In
general, you cannot go
wrong with the
Bette
Hagman's flour mixes.
Her
“basic” mix, is
one I often use for
cakes. This mix
consists of: 2 parts
white rice flour, 2/3
part potato starch
flour, 1/3 part
tapioca starch.] With
a teaspoon of xanthan
gum per cup of flour
mix, it can be used as
a direct substitute
for white flour in
nearly many recipes.
You should keep some
of this mixture on
hand, as it works with
nearly any recipe
calling for white
flour. It is easy to
mix up yourself, or
you can buy it in one
and five pound bags
(packaged by Ener-g.)
I also use the
Authentic brown rice-garfava
mix almost as much as
the Hagman mix. My
current favorite,
however, is Hagmans
Four Bean Flour Mix.
You can make it
yourself from 2/3 part
Garfava, 1/3 part
Jowar, 1 part
cornstarch (use
arrowroot if avoiding
corn) and 1 part
tapioca starch. It can
be purchased premixed
from Miss Roben’s. I
add one teaspoon of
xanthan gum per cup of
flour mix, and use
this flour for breads
and cookies. It makes
easy-to-roll-out dough
that I just love, and
I keep a canister of
this in my pantry at
all times.
Jowar
flour is
another name for
sorghum flour. It is
darker and heartier
than rice flours—I
recommend using jowar
for only part of the
flour in a given
recipe; when used
alone the end product
tends to be quite
heavy.
Potato
Starch Flour
is available in health
food stores and in the
Kosher section of most
supermarkets. Do not
confuse Potato
starch
flour with Potato
flour. The latter has
a heavy flavor and the
two cannot be used
interchangeably in
recipes.
Tapioca
starch is also
widely available, and
has a texture similar
to
cornstarch.
In fact, if your child
is sensitive to corn,
tapioca starch makes a
good substitute.
Arrowroot is a starch with similar properties, and I have yet to
hear of a child who
cannot tolerate it.
This starch makes an
excellent addition to
waffle and pancake
recipes—giving the
finished product an
excellent texture,
soft inside yet crispy
on the outside.
Indian
cooks use chickpea
flour (called besan)
to make a batter for
dipping and frying
vegetables (called
Pakoras.) Lentil flour
is the main ingredient
for small Indian
breads called
Pappadams; these
crunchy and delicious
breads can be found at
Indo-Pak.
Poi
flour (taro) is
extremely digestible
and is excellent if
there are multiple
allergies or
gastrointestinal
problems. It is a good
source of Vitamin B-1
and calcium. It can be
made into hot cereal
or used as a thickener
for soups or puddings.
If
you are converting a
favorite recipe that
is usually made with
wheat flour, you will
also want to add
structure by
increasing the number
of eggs in the recipe.
If you want to avoid
too much fat use only
the egg whites for the
additional egg(s), or
use an egg replacer
powder.
Often
an increase in
leavening is required
when a recipe is
modified for GF
flours. An extra ½
tsp. of baking powder
or baking soda may be
sufficient, but to be
sure you will need to
experiment a bit.
Another way to improve
the results of baked
goods using these
flours, is to make
smaller loaves or
cakes. You can divide
a quick bread batter
between two min-loaf
pans, or you could
make rolls instead of
a loaf. Larger baked
products certainly can
be made, but the
smaller ones are often
more like the
“real” thing in
texture.
Because
different flours
absorb different
amounts of liquid, you
may have to use more
or less liquid in a
recipe, depending on
your choice of flour.
The consistency of
your dough or batter
is what counts; try to
achieve the
consistency described
in a recipe by adding
more or less liquid.
In general, use only
part of the liquid
called for, adding the
full amount if needed.
If the mixture is
still too dry or too
heavy, add more than
the recipe called for,
a few tablespoons at a
time.
Eggs serve many functions in cooking, but unfortunately, many
children simply cannot
tolerate them. While
there are many egg
substitutes available,
you must first
determine the function
egg serves for a
particular recipe
before you can decide
which substitute will
work the best.
For most
recipes, Ener-g®
®
egg substitute will
work well. If egg is
serving as a leavening
agent, a tsp. of
baking powder for each
egg in the recipe
should work. In cakes,
a tsp. of vinegar can
be used for each
egg—this also serves
as a leavening agent.
If egg is being used
as a binder in muffins
or quick breads, you
can boil a TBL of
flax
seed or flax
seed powder in a cup
of water for 15
minutes, and add this
as needed to your
batter. Another way to
replace eggs is to
soften a tsp. of
gelatin in 3 TBL
boiling water. Stir
until the gelatin is
completely dissolved
and freeze until it
has thickened a bit.
Beat until frothy;
this equals one egg.
Crumbled tofu works
when cooked egg is
required, if soy is
tolerated.
If you want to
prepare freshly baked
bread, but you just
cannot bring yourself
to start from scratch,
try some of the
excellent mixes
available by the mail.
There are mixes for
bread, bagels,
waffles, pancakes,
cookies and muffins.
Even if you like to
bake from scratch, it
is a good idea to keep
some mixes on hand.
Miss Roben’s sells
many mixes, including
ANDI Wunderbread (my
personal favorite!)
The Gluten-Free Pantry
also sells lots of
good mixes. Authentic
Foods sells mixes made
from their special
Garfava flour—they
are high in protein
and
flavor.
There
are many good gluten
and dairy free
cookbooks available.
Try checking some out
of your local library
to see which ones will
be most useful to you.
Remember
those yummy orange
drinks you used to get
at the mall? Where
here’s a non-dairy
version that is
delicious. If you use
calcium-enriched
juice, this drink will
be very high in that
mineral! Try freezing
this in ice pop molds
for an extra treat.
"Julius"
recipe by Lisa S.
Lewis
1
cup orange juice*
2 TBL. dehydrated egg
white (e.g. Just
Whites)
1/8 cup sugar
1/4 cup dry Darifree
1 heaping cup ice
Blend on high for 30
seconds or so.
*If
OJ is not tolerated,
try pineapple juice.
Cookbooks
& More
"Successful
Diet Intervention For
Autism & PDD"
Recommended!
Order
Complete Packet
containing Four Books
and much more
organized in a large
notebook for easy
reference - highly
recommended by
parents!
Diet Implementation
Suggestions, Learning
What to Ask Food
Companies, Meal
Planning, Explaining
Diet to Teachers,
Therapists, Etc., Time
Management,
Understanding Specific
Issues, Vitamin
Overview, Federal Laws
for Special Diet Needs
in Schools, Testing
Information, Three
Week Menu (Daily Food
Planner), Menus
Reviewed by Registered
Dietitian, Vicki
Kobliner, MS, RD, CDN.
Food Shopping
List to accompany 3
week menu planner,
recipes for 3 week
menu planner, How
to Use a Diet Diary,
Diet Diary Calendars,
Tips For Siblings
& Diet
Implementation, Baking
Substitutions, Spiral
bound 253 page Food
Shopping Guide,
Laminated Additive
Cards, (Carry cards in
wallet for easy
reference when
shopping), GFCF Diet
Explanation on CD ,
References for Studies
Regarding Dietary and
Biological
Interventions for
Autism.
"The Gluten and
Casein Free Diet
Cookbook"
Recommended!
Gluten and casein free
cooking recipes.
Contains over 200
recipes donated by
parents from GFCFKids.
Also contains a
section donated by
parents who have
written about their
children's successful
improvement from using
the GFCF diet.
Order
Special Diets For
Special Kids by
Lisa Lewis, Ph.D.
"Understanding
and Implementing
Special Diets in the
treatment of Autism
and Related
Developmental
Disorders"
Lisa Lewis' Book
is the most highly
recommended book by
parents who are
already implementing
the gluten and casein
free diet for their
children. It is
a must for everyone
who begins the GFCF
diet! Lewis' book
includes many recipes
as well as a thorough
explanation of the ins
and outs of the diet.
Special
Diets For Special Kids Book
II by Lisa Lewis
Great new book by Dr.
Lewis with quick meal
recipes!
www.autismndi.com
Recipe Forum
"GFCFKids
Forum"
Supportive on-line
discussion group with
over 3500 members
providing support to
other parents who
implement special
diets for their
children.
Cara Lewis and Wendi
Dupuy List owners
http://groups.yahoo.com/group/gfcfkids/
"The GFCF Recipe
Forum "
Join the on-line
discussion group.
Great support for new
recipe suggestions.
List owner Angela
Lowry
http://groups.yahoo.com/group/GFCFrecipes
Magazines
"Sully's
LIVING WITHOUT"
Magazine
This is a great
magazine focused on
readers with
allergies, food and/or
chemical
sensitivities, and
intolerances. Great
support for those
implementing a gluten
and casein free diet!
To subscribe:
http://www.livingwithout.com/
Award Winning
Cookbooks
The following three
books are written in
such a way that you
can make each
gluten-free recipe
with or without other
common food culprits,
such as dairy or eggs.
Carol Fenster is a
culinary professional
with food
sensitivities.
She works with parents
of autistic children
who are often placed
on gluten-free,
casein-free diets.
"I receive
immense personal
gratification by
helping children on
special diets eat
well, without the
foods they don't
want."
visit new website
www.savorypalate.com
The following books
may be ordered through
"Special Diet
Solutions"
by Carol Fenster
(Healthy cooking
without wheat, gluten,
dairy, eggs, yeast,
refined sugar
ISBN number 1889374008
$15.95 + $3.00
shipping
"Wheat Free
Recipes and
Menus" (Gluten
free and casein free)
by Carol Fenster
ISBN 1889374059
$19.95+$3.00 shipping
"Special Diet
Celebrations"
by Carol Fenster
This book was written
after extensive
research into the
medical and
nutritional needs of
people with food
sensitivities. Recipes
contain no wheat,
gluten, dairy or eggs
ISBN number 1889374067
$18.95 ($3.00
shipping)
by Carol Fenster
All books by Carol
Fenster are available
at health food stores,
www.savorypalate.com,
or
www.amazon.com
or call 1-800-741-5418
Savory Palate, Inc.
PMB#404
8174 S. Holly
Littleton, CO
80122-4004
Marjorie Hurt Jones,
RN
Alternatives to
Wheat!
Mastering Food
Allergies web page:
http://www.nidlink.com/~mastent
Click on the
Wheat-Free Page, and
you will find 32
alternatives to wheat!
Only a few of those
contain gluten, and
they are clearly
marked by asterisk
(*). Included
are one or more
resources for each
flour making these
unusual flours readily
available. The page is
a gold mine of
information, the
result of a fair
amount of research. Of
course the trick is to
learn how to use the
unusual flours in
palatable ways for
your own family! For
those who are having
trouble finding enough
to feed their child -
that s/he tolerates -
this information might
prove useful.
"Superfoods,
Allergy Recipes"
by Marjorie Hurt
Jones, RN
Features 6 best
alternatives to wheat
- 3 of which are free
of gluten (amaranth,
quinoa and teff), the
other 3 contain it.
But the booklet
features pancakes and
waffles and cookies
with those flours.
Author has done quite
a bit of work with
amaranth and quinoa
(not true grains) in
the course of pursuing
interest in finding
nourishing foods for
those allergic to
wheat, corn and other
common grains. (note:
booklet is only half
gluten-free.)
$5.95, including
postage
[for ordering
information contact
email:
mastent@nidlink.com
]
"The
Yeast Connected
Cookbook-A Guide To
Good Nutrition And
Better Health
by Marjorie Hurt
Jones, R.N.
The majority of
recipes are yeast
free, gluten free and
casein free. Tasty
recipes!
ISBN number
0-933478-16-x
"Easy Bread
Making For Special
Diets"
Wheat free, milk and
lactose free, egg
free, gluten free,
yeast free, sugar
free, low fat, high to
low fiber.
by Nicolette M. Dumke
ISBN number
1-8876-2402-3
Available through
www.Amazon.com
The following
website has a list of
several milk
substitute recipes
and a source for
ordering special
dietary cookbooks:
http://www.notmilk.com/newmilk.html
The following is an
excellent book that
has bread machine
recipes for a variety
of special diets:
"Bread Machine
Baking For Better
Health"
by Maureen B. Keane
and Daniella Chace
There is a
section called
"Gluten-Restricted
and Wheat, Rye,
Oat and Barley-Free
Bread" and
another on wheat free
bread. There is a
section on nutrition
at the beginning of
the book..
ISBN 1-55958-419-X
$12.95
"Easy Bread
Making For Special
Diets"
by Nicolette M. Dumke
The ISBN#
1-8876-2402-3
"Allergy Cooking
With Ease"
by Nicolette M. Dumke,
William Crook
The No Wheat, Milk,
Eggs, Corn, Soy,
Yeast, Sugar, Grain,
and Gluten Cookbook
316 pages (July 1992)
$14.95
YEAST
FREE BOOKS
"The Yeast
Connection"
by William Crook, M.D.
http://www.yeastconnection.com/
"The
Yeast Connected
Cookbook-A Guide To
Good Nutrition And
Better Health
by Marjorie Hurt
Jones, R.N.
The majority of
recipes are yeast
free, gluten free and
casein free. Tasty recipes!
ISBN number
0-933478-16-x
"Feel Good Food
Guide"
by Deborah Page
Johnson
dmjdesign@ais.net
Web Site
http://www.feelgoodfood.com
Phone (630)355-7748
The
following three books
are by Betty Hagman
and are EXCELLENT
gluten-free cookbooks.
Although not all of
the recipes are
casein-free, many of
them can be easily
converted to
casein-free recipes
with the use of milk
substitutes.
"The
Gluten-Free
Gourmet-Living Well
Without Wheat"
by Betty Hagman
ISBN number
0-8050-1835-2
"More From The
Gluten-Free
Gourmet-Delicious
Dining Without
Wheat"
by Betty Hagman
ISBN number
0-8050-2323-2
"The Gluten-Free
Gourmet Cooks Fast And
Healthy=Wheat Free
With Less Fuss Less
Fat"
by Betty Hagman
ISBN Number
0-8050-3980-5
New Cookbooks
from Bette Hagman:
"The Gluten-Free
Gourmet Bakes
Bread"
by Bette Hagman
Over 200 recipes with
directions on most for
for both bread machine
& hand mixing
& recipes will be
convertible for 1 lb.,
1.5 lb., & 2 lb.
sizes plus you can
make one loaf or two.
Bette Hagman Video
Tapes: Each set
consists of three
10-minute segments
& costs $15.
Write to
Creative Living,
KENTW-TV, 52 Broadcast
Center, Portales, NM
88130.
Series 1 has
Understanding Celiac
Disease, Making
Crumpets and Danish,
Making Pasta.
Series 2 has
Understanding GF
Flours, Making Pizza,
Making Bread by Mixer.
"Against
the Grain Slightly
Eccentric Guide to
Living Well Without
Gluten or Wheat"
(not necessarily
casein free)
by Jax Peters Lowell
ISBN number
0-8050-3625-3
"Recipes From
Rebecca's Kitchen:
Great Gluten Free
Goodies"
by Rebecca Reilly
(a chef with a son
with celiac disease)
(not necessarily
casein free)
contains recipes for
baked goods
price $5.95 plus $1.00
shipping
order from:
PromoWorks
Recipes from Rebecca's
Kitchen
P.O. Box 372
Yarmouth ME, 04096
"Raising Your
Child Without
Milk"
by Jane Zukin
ISBN number
0-7615-0131-2
This book gives
milk-free (but not
necessarily
gluten-free) recipes
and suggestions.
Particularly good is
the information on
getting enough calcium
into the diet without
using milk.
PRODUCT
LISTINGS
GFCF Diet Shopping
Guide
Order Here
Grocery Shopping for
GFCF Products
(includes GFCF
Wallet Cards)
Makes shopping for
GFCF Foods easier.
This book will help
save you time since
most of the hard
work locating
possible GFCF
products has been
done for you, making
store navigation
easier.
Manufacturer's
section helps to
find locations where
to find many
products, whether
they are sold in a
Grocery Store,
Online Internet
Store or a Health
Food Store. Food
labels must still be
read for
verification as
manufacturers are
known to change
ingredients without
warning.
Also included are 2
small wallet size
laminated cards
which list
unacceptable gluten
and casein
ingredients.
Dairy
Substitutions
Calcium
Supplement Order Here
Baking With Dairy
Substitutions
copyright Savory
Palate Press
(permission given)
*Note:
Each substitute
produces variations in
color, flavor, and
texture of baked
goods. Some
experimentation may be
necessary to achieve
desired results.
The following are
substitutes for 1 cup
milk
1 cup of rice, soy, or
nut milk
1 cup coconut milk
The following are
substitutes for 1 cup
yogurt:
2/3 - 3/4
cup non-dairy milk
(rice, soy, nut,
coconut)
The following are
substitutes for 1
tablespoon butter:
1 Tbsp. vegetable
shortening (check
label for GFCF)
1
Tbsp. canola oil
spread
2 tsp. vegetable
cooking oil (check
label)
The following
are substitutes for 1
cup evaporated skim
milk:
1 cup rice or soy
concentrate, undiluted
Soy, rice, or
non-dairy powder mixed
double strength to
equal 1 cup
For 1 tablespoon dry
milk powder:
2 tsp. non-dairy
powder (rice, soy)
For 1 tablespoon
Parmesan cheese:
1 Tbsp. rice or soy
Parmesan
For 8 ounces silken
tofu (creamed)
8 ounces silken tofu
(creamed)
Read
all labels before
using these
substitutes
Each substitute
produces slight
variation in color,
flavor, and texture of
baked goods.
copyright Savory
Palate Press
(permission given)
Recipes
Thank You Chicken
Nuggets 8/23/00
The Warfel Family
1 1/2 C GF rice
cereal - Using rolling
pin crush in a zip
lock bag
Mix the below
ingredients with rice
after ground down.
4 T. tapioca
flour
1 C Potato
flour
1/2 C shredded
coconut
2 T. Aunt
Jayne's crazy salt
Cut Purdue chicken
into desired sizes,
wash and pat dry
Mix 2 organic eggs
with 1 1/2 C. of
Pacific Rice milk
Dip chicken pieces
into liquid mixture
and then toss in
closed zip locked bag
and coat with mixture.
Cook in canola oil
until golden brown.
Pizza
Crust
www.savorypalate.com
(can
be made without wheat,
gluten, dairy, or
eggs)
from
Special
Diet Celebrations,
1999, by Carol Fenster,
Ph.D., page 53
This
crispy pizza crust
tastes so delicious
that your guests
won’t know it’s
wheat and gluten-free.
You can hold a slice
in your hand and it
won’t crumble! For a
fantastic, fat-free
Pizza Sauce, see
page 53 in the book.
Preheat
oven to 425 degrees.
In
medium mixer bowl
using regular beaters
(not dough hooks),
blend the yeast,
flours, dry milk
powder, xanthan gum,
salt, gelatin powder,
and Italian herb
seasoning on low
speed. Add warm water,
sugar (or honey),
olive oil, and
vinegar. Beat on high
speed for 3 minutes.
(If the mixer bounces
around the bowl, the
dough is too stiff.
Add water if
necessary, one
tablespoon at a time,
until dough does not
resist beaters.) The
dough will resemble
soft bread dough. (You
may also mix in bread
machine on dough
setting.)
Put
mixture into 12-inch
pizza pan or on baking
sheet (for thin,
crispy crust), 11 x
7-inch pan (for
deep-dish version)
that has been coated
with cooking spray.
Liberally sprinkle
rice flour onto dough,
then press dough into
pan with your hands,
continuing to sprinkle
dough with flour to
prevent sticking to
your hands. Make edges
thicker to contain the
toppings.
Bake
the pizza crust for 10
minutes. Remove from
oven. Spread pizza
crust with your
favorite sauce and
toppings. Bake for
another 20-25 minutes
or until top is nicely
browned. Serves 6.
Recipe Collection
Eating Support List's
Recipes are
grain-free, dairy-free
www.PaleoFood.com
Rice Recipes
http://www.usarice.com/domestic/recipes/
Bette
Hagman's Mix
(can be used in place
of wheat flour)
Gluten free flour mix
is 6 parts white rice
flour
2 parts potato starch
flour
1 part tapioca starch.
Rapid
Rise French Bread
Bette Hagman/ Liz
Crabtree
In a bag. Mix 2
cups rice flour; 1 cup
Tapioca Flour; 3 tsp
xanthan gum; 1½ tsp
salt;
2tsp
Egg Replacer (optional
); 500 mg of powder B6
vitamin/and Calcium
Magnesium (I open
capsules....this is
optional, as it is how
I get vitamins in my
son. He did not
like the superNuThera)
Shake the bag well,
use or store.
Heat 1 1/2 cups of
water, add 2 tbl
yeast, 2 tbl sugar
Let sit until foamy.
In a bowl of a
heavy-duty mixer, add
3 egg whites, 2 Tbl of
Olive oil, (Bette has
1 tsp of vinegar, but
I never use this),
yeast mixture, and
gluten free flour
mixture.
Beat on high speed for
3 minutes.
Grease (I use Pam
spray) a bread pan and
pour in. If you
wet your hands with
water, or your
spatula, it will not
be so sticky (Bette
says and dust with
corn meal...a cookie
sheet in two long
french-loaf shapes). I
then wet my and again,
and smooth the top of
the dough.
I let it rise until
double, or until it is
just puffy of the
bread pan, about 30
min. Than bake
in a 400 degree oven
until nice and golden.
Remove from pan and
cool.
You can make bread
sticks by pouring onto
a cookie sheet in long
shapes. They really
puff up like long
donuts, but they are
so good!
Pancakes &
Waffles
2 1/4 cups Biscuit Mix
1 Tbl Sugar (Honey is
great too!)
1 egg
1 1/2 cup of water.
Vitamins, if desired
Mix biscuit mix and
sugar. Add Egg and
water, and mix well.
I use the heavy duty
mixer, and really let
it wip this up good!
If you use more sugar,
you can almost bake
this as a cupcake too!
Chocolate
Bunnies
ALMOST Melt about a
cup of GFCF Semisweet
chocolate Chips* (*
www.glutenfree.com sells a
semi-sweet GFCF
chocolate chip
800-291-8386) , to
which a tablespoon of
casein free margarine
has been added,
in a pyrex cup in the
microwave.
Remove from oven, stir
vigorously until
melted. If desired,
add some Rice Twice
cereal and stir well.
Pour into plastic
molds, chill, pop out,
wrap. Repeat in
heart shape molds for
Valentines, Tree molds
for Christmas, etc.
note: IT WAS BROUGHT
TO OUR ATTENTION NOT
TO FULLY MELT
CHOCOLATE IN THE
MICROWAVE AS YOU RISK
OVERHEATING WHICH MAY
RUIN RECIPE.
Rice Milk Recipe
2
cups of rice
10 cups of water
1 teaspoon of vanilla
1 coconut
Sweetener to taste
1. Boil rice in
water 15-18 minutes (
cook to taste)
2. Drain Rice
and save liquid
(rice may be eaten or
refrigerated)
3. Crack coconut
shell open. The
coconut may be
shredded, grated or
minced. Add one
quart of water
to coconut and place
in Blender.
4. Strain the
liquid ( grated
coconut can be
mixed with a sweetener
for use as a
topping cakes)
5. Mix the
quart of rice milk
with the quart of
coconut milk. Add the
teaspoon of gf/cf
vanilla and sweeten to
taste
http://www.notmilk.com
Milk Substitute
Recipes
More recipes on
how to make your own
Rice Milk, Oatmeal
Milk, Soymilk and
Eggnog can be found at
the following website:
http://www.notmilk.com/newmilk.html
Suggestions
For Breakfast; Lunch;
Dinner
Sample
Breakfast
Gluten
& Casein free
cereal & milk.
There are many
different kinds that
the health food stores
carry. Milk is
substitutable by
potato milk, almond
milk, rice milk or
soymilk..
Ener-G and
Kinnickinnick mail
orders carry GFCF
donuts. (Make
sure you specify GFCF
when ordering.)
Several companies make
GFCF English muffins.
Eggs are a great
source of protein,
bacon and sausage can
be bought nitrate
free, and rice or
millet, toast
with CF margarine and
low-sugar jelly.
There are many GFCF
muffin mixes available
and several health
food stores carry
fresh baked versions
and there are recipes
for lots of flavors in
cookbooks mentioned in
this document.
Mail order and local
health food stores
carry GFCF bagels or
you can make them
yourself with
GFCF ingredients and
freeze them
GFCF Waffles are
available at many
stores. Van’s
products or other GFCF
mixes are
available at health
food stores, by mail
order, or from recipes
you make from scratch.
Both GFCF
pancakes and GFCF
waffles are a snap,
and freeze well.
Millet or rice bread
make excellent GFCF
French Toast.
Mix GFCF vanilla
and eggs and potato
milk.( Potato milk may
be deleted) . Fry
toast in a little
bacon grease.
Potato milk, soy or
rice milk and
watered-down juices
are fine.
Sample
Lunch
(See
list of acceptable
products for more
selection)
Boar's Head Lunchmeat
(some are not GFCF -
see list)
Lay's
Potato Chips
Fritos Corn Chips
Tostitos Tortilla
Chips
Fruit Juice
http://gfcfdiet.com/Beverages.htm
Hot Dogs ( Ball
Park, Kahn's, Hebrew
National Reduced Fat)
No Bun Needed but
available see
below
Peanut Butter
(Example: Jiff,
Skippy)
Jelly (Example:
Welch's 100% Grape
Jelly)
GFCF Breads (Health
Food Stores)
Kinnikinnick &
Glutino
www.Kinnikinnicks.com;
www.glutino.com
Cascadian Farms French
Fries (see list)
Fruit Leathers (read
ingredients)
Fresh Fruit &
Vegetables
Lunches at home or
school are pretty
easy. With
millet or rice bread,
sandwiches are a snap.
GFCF Mayonnaise and GFCF
lunchmeat, nitrate
free of course, and
their favorite
toppings make for
seamless
substitutions.
Peanut butter and
jelly sandwiches are
easy too. If
GFCF bread is
inaccessible, rolled
cold cuts and GFCF
crackers or rice cakes
are OK.
Of course, dinner
leftovers like GFCF
soups, GFCF spaghetti
wit GFCF meatballs,
meat and rice, etc.
work well.
There are many potato
chips that are
acceptable and fresh
fruits or vegetables
are always great.
100% Juices, DF
milks are all easy and
can go to school as
well.
Sample Dinner
Meat
Potatoes (no
prepackaged with
mixes) Cook to GFCF
standards
Rice (no prepackaged
with mixes) Cook to
GFCF standards
Rice Spaghetti Noodles
(Health Food Stores
& On-Line purchase
- see Directory)
Vegetable (Fresh is
best but frozen
without any added
ingredients is
acceptable)
Earth Balance or
Fleischman Light (read
labels!) for
"butter
substitute (see
Directory)
Dinner is the easiest
meal, generally.
A plain cooked piece
of meat with potato or
rice and
vegetable always
works. Freeze
meats individually so
they are quicker to
defrost. Cook a
chicken breast in a
little corn oil
or GFCF bread crumbs
and bake.
Meatloaf with GFCF
crumbs goes well for
the whole family.
Also, cook GFCF
meatballs in large
batches and freeze
them to use as needed.
Rice or potatoes or
even GFCF pastas work
well as sides. GFCF
Pizza can be made
several ways.
Get a GFCF flatbread,
top with GFCF
pizza sauce and melt
Soymage,
SLOWLY. You can
also make your own
crusts from
scratch or mixes that
are GFCF.
Snack &
Desserts
See Directory for a
complete listing (list
does not include every
GFCF product
available)
Sample our
Yummi
Snack Pack
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