How To Get Gluten Free Fiber Rich Food

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There are millions of people all over the world who have Gluten allergy.  Gluten allergy happens mainly due to allergy to protein which is present in Wheat although it is wrong to think that it is limited to only wheat; it is also present in few other grains.  However people are now innovating more and more and discovering food which are not only gluten free, but also rich in fiber.  These recipes and foods include alternatives to wheat and gluten allergy causing foods and do not cause   other side effects of wheat based foods such as weight gain and control the rapid rise in blood sugar levels.

How how do you get gluten free tasty foods?  Read on …

Going gluten-free has meant giving up favorite foods such as pizza, grilled cheese and cinnamon rolls – until now.

Two new cookbooks by Cooking Light and America’s Test Kitchen offer some of the most comprehensive tests and recipes for gluten-free cooking and baking: “Cooking Light: Gluten-Free Baking” (Oxmoor House, $21.95) and “The How Can It Be Gluten Free Cookbook” (America’s Test Kitchen, $26.95).

Anyone who has attempted to bake without gluten knows it can be a challenge.

“When you’re newly diagnosed, some people are just so terrified, and you can’t be afraid to make mistakes at first. Luckily, there are people like myself and other cookbook authors who have made the mistakes for them,” said Robert Landolphi, author of “Cooking Light: Gluten-Free Baking.”

Though there are people who’ve chosen to cut out gluten because it’s the latest fad diet, there is a significant group for which it’s not a choice. The Celiac Disease Foundation estimates that 1 in 100 people has the autoimmune disease and needs to follow a gluten-free diet. The condition prevents them from digesting the proteins in wheat – glutenin and gliadin – and damages the villi in the small intestine that absorb nutrients.

Jack Bishop, editorial director for America’s Test Kitchen, said his cookbook was written in response to “an unbelievable chorus of emails, phone calls and questions at public events.

“We did this book because it was the No. 1 thing people were asking us to do,” he said.

America’s Test Kitchen begins with the basics, outlining the science behind gluten and strategies for replacing it. The cookbook evaluates common gluten-free products, with honest reviews of pastas, breads and pantry staples. It’s priceless insight for those trying to navigate a new market of products that can be disappointing.

After testing thousands of recipes, America’s Test Kitchen provides a flour blend that beats most commercial brands, although King Arthur and Bob’s Red Mill performed best against other store-bought, gluten-free flours when tested.

Landolphi goes further in his book by striving to add more nutritional value to recipes.

Excess fats and sugars, which are commonly used in commercial gluten-free products, are left out in Landolphi’s wholesome approach.

“This is an opportunity to give people a healthy gluten-free baking book. If you understand how to blend the flours correctly, you can actually use less fat and sugar, and it’s still a delicious baked good,” Landolphi said. “If you go gluten-free, you want to experiment with flours that are good for you.”

Sara Boswell, dietitian and quality-control manager for the Gluten Intolerance Group of North America’s Industry Programs, explains the importance of maintaining a balanced diet. There are healthy and unhealthy ways to go gluten-free.

“You have a lot of choices out there in the marketplace, and your choices of what you consume make a big difference,” Boswell said.

She recommends gluten-free, whole-grain and rich dietary fiber options.

Landolphi prefers to use flours that offer more nutrition. Common ingredients he uses as substitutes for all-purpose wheat flour include almond meal flour, which is high in protein and monounsaturated fat; flaxseed meal, an excellent source of omega-3 fatty acids and soluble fiber; and chickpea flour, which contains double the amount of protein than whole-wheat flour and many vitamins.

With familiar dishes such as Cheddar-Garlic Biscuits and Sausage and Black Olive Pizza, Landolphi shows that favorites are still on the table without sacrifice.

And they could even pass for the real deal.

“You can put out food that’s gluten-free, and people aren’t going to know,” Landolphi said.

The quality of recipes in both cookbooks would appeal to everyone sitting at the same table.

“The idea of next Thanksgiving being able to make one pie that everyone can eat, that’s a pretty appealing idea,” Bishop said. “The goal for us in the Test Kitchen was to create something that would be good enough for people on a gluten-free diet and people who are not.”

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Note – Teff is a great source of Gluten free whole grain.  For more information you can read that article here.

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