The Gluten Free Blueprint
Contents

Introducing Gluten Free Living 3
What is Gluten? 5
Why wheat is bad for us 6
Malnutrition and Gluten 7
Identifying the Symptoms of Gluten Sensitivity 8
Celiac Disease and Misdiagnosis 10
Celiac Disease 12
Gluten and Moods 14
Autism and Gluten 15
Grains you cant eat 16
Foods that contain Gluten 17
Gluten Free Grains 18
Amaranth 18
Arrowroot 19
Millet 20
Grain and Starches you can eat 20
Gluten and Depression 21
Gluten and Weight Loss 22
Irritable Bowel Syndrome IBS 23
Where to buy Gluten Free Foods From 23
Natural Food Stores 24
Supermarkets and Grocery Stores 24
Online Shopping 25
Farmers Market 25
How to be gluten free with spending a fortune 26
Travelling when you are Gluten free 28
How to Read the Labels 31
Eating at Friends 33
Eating at Restaurants 35
Restaurants to Avoid 37
Cooking alternatives in Gluten Free Food 38
Soy sauce 38
Pie Crust 38
Tortillas 39
Thickeners 39
How to make sure its gluten free 39
How to test for Gluten 41
Keeping your kitchen gluten free 41
Things to watch out for with gluten cooking 42
Alcohol and Gluten 43
Breakfast 45
Porridge 45
Buck Wheat Pancakes 46
French toast 49
Granola 50
Lunch 52
Ham and Cheese Panini 52
Reuben Sandwich 53
Red Broccoli Salad 54
Dinner 55
Lasagne 55
Grilled Marinated Shrimp 57
Pesto Penne 58
Cookies and other treats 58
Chocolate Fudge 58
Coffee Cake 60
Living the Gluten Free Life 60

Introducing Gluten Free Living

Depression, Fatigue, Joint Pain, Headaches

What do all of these things have in common?

The answer is they can all be caused by eating wheat. Gluten intolerance is one of the major health problems facing society today. It is estimated in the United States alone that there are over two million people who suffer from Celiac disease and many more who are gluten intolerant to some degree.

When a person is intolerant to Gluten all sorts of nasty symptoms can occur. The symptoms of gluten intolerance and celiac disease are multisystemic meaning they can exhibit in many different forms.

Not only this but there is numerous digestive problems related to eating gluten including weight gain, constipation, malformed stools and a host of other problems. There is even strong evidence pointing towards a connection between autism and a gluten filled diet.

Sadly most people who are gluten intolerant remain undiagnosed. As you will see is this book there are a number of reasons why people fail to get receive a proper diagnosis for celiac disease or gluten intolerance but the results of the improper diagnosis are always uniformly tragic.

A disease which is 100 percent treatable through correct diet goes untreated. Not only does the sufferer not receive help for their condition it is often aggravated by the medication that they are given.

If you are reading this book then you probably fall into one of three categories. Maybe you suspect that you are gluten intolerant or maybe someone you know suffers from gluten intolerance, or maybe you simply want to adopt a healthier lifestyle through living gluten free.

The truth is that going gluten free is a sensible option no matter your tolerance for gluten. As you will soon see our bodies are simply not designed to consume gluten. Removing it from your diet can do wonders for your health and energy levels. And the fact is there is a huge array of healthier grain alternatives to choose from.

While we live in a society that is still wheat based being gluten free is going to be a challenge. This book aims to make that challenge a little easier by giving you tips on how to eat gluten free when you are out, how to travel gluten free and how to shop for gluten free foods. It will also show that you dont need to be rich to live gluten free.

You will also learn about the science surrounding the gluten free diet and why gluten can cause so much damage to our digestive system. Products that contain gluten will be clearly identified and you will discover how to read food labels to make sure that the food you are eating is free of Gluten.

Making the change to a Gluten free lifestyle can be one of the best things that you do. If you are currently suffering from any of the symptoms of celiac disease or gluten intolerance it is not an exaggeration to say that going gluten free can give you a new lease on licence. I hope that the information you find here will make that change all the easier.

What is Gluten?


If you are new to gluten free living you might me wondering what exactly Gluten is. Put simply gluten is a protein which is found in wheat, barley, rye, and malt. It is also used as an additive for thickening, stabilising and flavouring.

Some strict Gluten free diets also exclude Oats which are often exposed to cross contamination of Gluten. Some of the most common Gluten foods are pizza, crackers, pasta, cookies, bread, bagels and beer. Of course this list includes some of peoples favourite foods. Luckily there are now Gluten free versions of virtually every food that you can think of.