Cooking Gluten Wheat and Dairy Free: 200 Recipes for Coeliacs, Wheat, Dairy and Lactose Intolerants

297 Pages·2013·3.35 MB·English

by  Berriedale-Johnson

Published in 2011 by
Grub Street
4 Rainham Close
London
SW11 6SS
Email: [email protected]
Web: www.grubstreet.co.uk
Text copyright © Michelle Berriedale-Johnson 2011
Copyright this edition © Grub Street 2011
Design by Sarah Driver
Jacket design by Lizzie Ballantyne
Photography by Michelle Garrett
Food styling by Jayne Cross
A CIP record for this title is available from the British Library
ISBN 978-1-906502-92-8
All rights reserved. No part of this book may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying,
recording or any information storage and retrieval system, without permission in
writing from the publisher.
Printed and bound in Slovenia
Important note: Every effort has been made to ensure that the information in
this book is complete and accurate. However neither the publisher nor the author
are engaged in rendering professional advice or services to the reader.
Professional medical advice should be obtained on personal health matters. This
book is not intended to replace treatment by a qualified practitioner. Neither the
publisher nor the author accepts any legal responsibility for any personal injury
or other damage or loss arising from the use or misuse of the information or
advice in this book.
CONTENTS
Introduction
Soups, Starters and Light Lunches
Pasta and Pizzas
Egg Dishes
Fish
Chicken and Game
Meat
Beef
Lamb
Pork
Salads, Vegetables and Vegetarian Dishes
Desserts
Baking
Bread
Biscuits
Cakes
Resources Directory
Index

INTRODUCTION
To the non-medical reader, problems with dairy, gluten or wheat would seem
relatively straight forward – but, in fact, we are dealing with at least five
different medical conditions – and which one you have could be relevant to what
you can eat.
So, let’s look at each in a bit more detail.
DAIRY ALLERGY
A dairy or milk protein allergy is an immune response to one or more of the
proteins in cow’s milk. What this means is that your immune system mistakenly
identifies the protein as dangerous and mobilises your body’s defences to protect
you against it.
A response may be triggered by a very tiny amount of the milk protein – what
would be contained in just one drop of milk – and it will usually be immediate,
within minutes. Normal cooking does not affect the protein which will be just as
allergenic cooked as raw.
You may get a gastric reaction (vomiting or diarrhoea/constipation), a skin
reaction (urticaria, hives etc), a release of histamine which will cause swelling,
or a respiratory reaction (narrowing of the airways and an asthma attack).
The reaction can be anything from relatively mild to life threatening. For
those who are seriously allergic, contact with their allergen can cause an
anaphylactic shock in which massive swelling (usually around the mouth and
throat) narrows the airways and causes a dramatic drop in blood pressure which,
if not treated within minutes with adrenaline, can be fatal. In someone with
asthma this kind of shock can also precipitate a fatal asthma attack. Fortunately
this is very rare, but the risk cannot be discounted.
Those who react to cow’s milk, often but not always, react to the proteins in
other animal milks which are largely similar. But if the thought of giving up all
animal milks appals, it is worth trying goat, sheep or buffalo milk as you may be
one of those who reacts only to the proteins in cow’s milk.
Although it may not seem logical, ‘dairy’ products refers specifically to
cow’s milk products not the milk or other products of other animals – so if a
product is labelled ‘dairy free’ it means that it is free of cow’s milk only, not all
animal milks.
what dairy allergics should not eat:
• Any cow’s milk products – milk, cream, butter, cheese, yogurt, ice cream.
• Probably any other animal milk products but may be worth checking before
crossing them off the shopping list.
DAIRY INTOLERANCE
One can have problems with dairy products without necessarily having a true
allergy. Given that cow’s milk was designed for baby cows and not for baby, or
adult, humans, and that a cow’s digestive system is hugely different from a
human one, it is not very surprising that some humans have difficulty in
digesting cow’s milk.
Symptoms of dairy intolerance can include digestive problems, skin
problems, breathing problems, behavioural problems (especially in children),
headache, glue ear, joint pain, mood swings and almost anything else you can
think of.
Those with dairy intolerance are rarely as sensitive as dairy allergics and may
be able to eat small amounts of dairy products, especially if they have been
further processed either by the natural enzymatic activity that occurs when you
make yogurt or cheese, or if they have been cooked.
Those with cow’s milk intolerance are quite often able to tolerate the milk
and products of other animals.
what dairy intolerants should not eat: