Healthier gluten-free : all-natural, whole-grain recipes made with healthy ingredients and zero fillers PDF
Preview Healthier gluten-free : all-natural, whole-grain recipes made with healthy ingredients and zero fillers
Gluten-Free HealtHier 001-176_C70757.indd 1 4/28/14 5:49 PM 001-176_40711.indd 1 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm 04-C70757(225) ##117755 DDttpp::220044 PPaaggee::11 HealtHier Gluten- Free All-Natural, Whole-Grain Recipes Made with Healthy Ingredients and Zero Fillers Lisa Howard 001-176_C70757.indd 3 4/28/14 5:50 PM 001-176_40711.indd 2 9/4/14 8:30 pm 001-176_C70757.indd 3 4/28/14 5:54 PM 001-176_40711.indd 2 ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee ##117755 DDttpp::220044 PPaaggee::22 0044--CC7700775577((222255)) ##117755 DDttpp::220044 PPaaggee::33 HealtHier Gluten- Free All-Natural, Whole-Grain Recipes Made with Healthy Ingredients and Zero Fillers Lisa Howard 001-176_C70757.indd 3 4/28/14 5:50 PM 001-176_40711.indd 2 9/4/14 8:30 pm 001-176_C70757.indd 3 4/28/14 5:54 PM 001-176_40711.indd 2 ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee ##117755 DDttpp::220044 PPaaggee::22 0044--CC7700775577((222255)) ##117755 DDttpp::220044 PPaaggee::33 ©2014 Fair Winds Press Text ©2014 Lisa Howard Photography ©2014 Kate Lewis First published in the USA in 2014 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com Visit www.QuarrySPOON.com and help us celebrate food and culture one spoonful at a time! All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. 18 17 16 15 14 1 2 3 4 5 To my mom, the best friend I'll ever have ISBN: 978-1-59233-598-5 and the most talented cook I know. Digital edition published in 2014 eISBN: 978-1-62788-016-9 Library of Congress Cataloging-in-Publication Data Howard, Lisa, 1977- author. Healthier gluten-free : all-natural, whole-grain recipes that get rid of the refined starches, fillers, and chemical gums for a truly healthy gluten-free diet / Lisa Howard. pages cm 1. Gluten-free diet--Recipes. 2. Cooking (Cereals) 3. Grain. 4. Natural foods. I. Title. RM237.86.H685 2014 641.3'31--dc23 2013048704 Cover and book design by Caitlin Keegan Photography/Food Styling by Kate Lewis Prop Styling by Maryellen Echle Printed and bound in China The information in this book is for educational purposes only. It is not intended to replace the advice of a physi- cian or medical practitioner. Please see your health care provider before beginning any new health program. 001-176_40711.indd 4 9/4/14 8:30 pm 001-176_40711.indd 5 9/4/14 8:30 pm 001-176_40711.indd 4 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm 001-176_40711.indd 5 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm ##117755 DDttpp::220044 PPaaggee::44 ##117755 DDttpp::220044 PPaaggee::55 ©2014 Fair Winds Press Text ©2014 Lisa Howard Photography ©2014 Kate Lewis First published in the USA in 2014 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com Visit www.QuarrySPOON.com and help us celebrate food and culture one spoonful at a time! All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. 18 17 16 15 14 1 2 3 4 5 To my mom, the best friend I'll ever have ISBN: 978-1-59233-598-5 and the most talented cook I know. Digital edition published in 2014 eISBN: 978-1-62788-016-9 Library of Congress Cataloging-in-Publication Data Howard, Lisa, 1977- author. Healthier gluten-free : all-natural, whole-grain recipes that get rid of the refined starches, fillers, and chemical gums for a truly healthy gluten-free diet / Lisa Howard. pages cm 1. Gluten-free diet--Recipes. 2. Cooking (Cereals) 3. Grain. 4. Natural foods. I. Title. RM237.86.H685 2014 641.3'31--dc23 2013048704 Cover and book design by Caitlin Keegan Photography/Food Styling by Kate Lewis Prop Styling by Maryellen Echle Printed and bound in China The information in this book is for educational purposes only. It is not intended to replace the advice of a physi- cian or medical practitioner. Please see your health care provider before beginning any new health program. 001-176_40711.indd 4 9/4/14 8:30 pm 001-176_40711.indd 5 9/4/14 8:30 pm 001-176_40711.indd 4 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm 001-176_40711.indd 5 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm ##117755 DDttpp::220044 PPaaggee::44 ##117755 DDttpp::220044 PPaaggee::55 Contents IntroductIon 8 Part III: healthIer Gluten-Free recIPes Chapter 6 | Breakfast Time: Waking Up with a Smile 43 Part I: What “Gluten-Free” Means Chapter 7 | Sandwiches, Wraps & Pizzas: Handheld Lunches & Dinners 57 Chapter 1 | Defining Gluten in Everyday Terms 10 Chapter 8 | Salads & Pilafs: Celebrating Veggies & Whole Grains 73 Chapter 2 | Gluten & You 12 Chapter 9 | Simple & Satisfying Meals: Sautés, Pastas, Soups & Stews 88 Part II: turnInG Gluten-Free Into health-Full Chapter 10 | Appetizers & Snacks: Little Meals & Party Plates 113 Chapter 3 | The Importance of Whole-Grain and Gluten-Free 17 Chapter 11 | Cakes, Cookies & Other Sweet Endings: Baking Gluten-Free Chapter 4 | Making Healthy Whole-Food Choices 21 and Whole-Grain! 139 Chapter 5 | Core Concepts of Gluten-Free Baking 35 acknoWledGMents 171 about the author 171 Index 172 001-176_40711.indd 6 4/10/14 8:43 AM 001-176_40711.indd 7 4/10/14 8:44 AM 001-176_40711.indd 6 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm 001-176_40711.indd 7 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm ##117755 DDttpp::220044 PPaaggee::66 ##117755 DDttpp::220044 PPaaggee::77 Contents IntroductIon 8 Part III: healthIer Gluten-Free recIPes Chapter 6 | Breakfast Time: Waking Up with a Smile 43 Part I: What “Gluten-Free” Means Chapter 7 | Sandwiches, Wraps & Pizzas: Handheld Lunches & Dinners 57 Chapter 1 | Defining Gluten in Everyday Terms 10 Chapter 8 | Salads & Pilafs: Celebrating Veggies & Whole Grains 73 Chapter 2 | Gluten & You 12 Chapter 9 | Simple & Satisfying Meals: Sautés, Pastas, Soups & Stews 88 Part II: turnInG Gluten-Free Into health-Full Chapter 10 | Appetizers & Snacks: Little Meals & Party Plates 113 Chapter 3 | The Importance of Whole-Grain and Gluten-Free 17 Chapter 11 | Cakes, Cookies & Other Sweet Endings: Baking Gluten-Free Chapter 4 | Making Healthy Whole-Food Choices 21 and Whole-Grain! 139 Chapter 5 | Core Concepts of Gluten-Free Baking 35 acknoWledGMents 171 about the author 171 Index 172 001-176_40711.indd 6 4/10/14 8:43 AM 001-176_40711.indd 7 4/10/14 8:44 AM 001-176_40711.indd 6 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm 001-176_40711.indd 7 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm ##117755 DDttpp::220044 PPaaggee::66 ##117755 DDttpp::220044 PPaaggee::77 IInnttrroodduuccttiioonn Part I What “Gluten-Free” Means WWeellccoommee ttoo aa hhaappppiieerr,, hheeaalltthhiieerr,, gglluutteenn--ffrreeee lliiffee!! WWiitthh ssoo mmaannyy gglluutteenn--ffrreeee iinnggrreeddiieennttss aavvaaiillaabbllee iinn ggrroocceerryy ssttoorreess aanndd mmoorree gglluutteenn-- ffrreeee ddiisshheess oonn rreessttaauurraanntt mmeennuuss,, ggooiinngg gglluutteenn--ffrreeee iiss aa lloott eeaassiieerr Knowledge is power! And knowledge makes tthhaann iitt uusseedd ttoo bbee.. HHeecckk,, wwiitthh aann ooppeenn mmiinndd aanndd tthhiiss bbooookk iinn hhaanndd,, iitt wwiillll bbee aa ccuulliinnaarryy aaddvveennttuurree!! TTiimmee ttoo aawwaakkeenn yyoouurr ttaassttee bbuuddss ttoo nneeww things less scary, too. If you’re feeling flflaavvoorrss,, aanndd tthhee rreesstt ooff yyoouu ttoo iimmpprroovveedd hheeaalltthh.. HHeerree’’ss ttoo wwhhoollee--ggrraaiinn,, gglluutteenn--ffrreeee ddeelliicciioouussnneessss!! intimidated by the whole “gluten thing,” don’t YYoouu’’llll eessppeecciiaallllyy lloovvee tthhiiss bbooookk iiff yyoouu:: be—you’re about to find out what gluten actually Must avoid gluten and/or AArree ddiiaabbeettiicc,, oovveerrwweeiigghhtt,, aanndd// wheat because of celiac dis- oorr ssuuffffeerriinngg ffrroomm mmeettaabboolliicc is, how it may be affecting you, and where (and ease, gluten intolerance/ ssyynnddrroommee aanndd nneeeedd ttoo aaddoopptt aa sensitivity, or a wheat allergy, wwhhoollee--ggrraaiinn lliiffeessttyyllee.. where not) you’ll find it. You’re about to become but want to do it right and in the healthiest way possible. WWoouulldd lliikkee mmoorree vvaarriieettyy oonn an expert! yyoouurr ppllaattee.. Are thinking about avoiding gluten because you or someone WWoouulldd lliikkee ttoo eennjjooyy wwhhoollee-- you know suffers from arthri- ggrraaiinn,, wwhhoollee--ffoooodd ddiisshheess aanndd tis, ADD, autism, depression, bbaakkeedd ggooooddss mmaaddee wwiitthhoouutt diabetes, fibromyalgia, IBS, rreefifinneedd ssuuggaarr.. migraines, thyroid disease, or any of the more than 50 auto- WWoouulldd lliikkee ttoo lleeaarrnn mmoorree aabboouutt immune disorders that have bbaakkiinngg aanndd ccooookkiinngg eelleemmeennttss been associated with celiac ssoo tthhaatt yyoouu ccaann ccrreeaattee yyoouurr disease and gluten intolerance/ oowwnn wwhhoollee--ggrraaiinn,, wwhhoollee--ffoooodd sensitivity. rreecciippeess.. Have no problem with gluten AArree tthhiinnkkiinngg aabboouutt sswwiittcchhiinngg but are curious about what ttoo ppaassttuurreedd aanniimmaall pprroodduuccttss other grains—and seeds and aanndd nnaattuurraall ffaattss.. nuts and legumes and roots— have to offer. 001-176_40711.indd 8 9/4/14 8:30 pm 001-176_40711.indd 9 9/4/14 8:30 pm 001-176_40711.indd 8 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm 001-176_40711.indd 9 (Text) ((FFooggrraa 3399)) JJoobb::0044--4400771111 TTiittllee::FFWW--HHeeaalltthhiieerr GGlluutteenn--FFrreeee9/4/14 8:45 pm ##117755 DDttpp::220044 PPaaggee::88 ##117755 DDttpp::220044 PPaaggee::99
The list of books you might like
