Kiss gluten good-bye: changing to a gluten-free diet need not be an overwhelming or daunting experience. With the motto kiss—keep it super simple—you can make a smooth transition to this healthy lifestyle

Better Nutrition, Sept, 2007 by Cynthia Kupper

Know the basics of a gluten-free (GF) diet. To familiarize yourself with the basic principles of a typical GF food plan, visit the Gluten Intolerance Group's Web site (gluten.net/publications.htm) and download a copy of the Quick Start Diet Guide. This provides a simple approach to what is most important when starting a GF diet.

Identify the major sources of gluten in your diet. Do you eat a lot of pasta, sandwiches, crackers, cereals, and cakes, cookies, and other sweets? Find alternatives for your favorites. For example, Asian rice pasta, which is easy to find, makes a great substitution regular pasta. Also, try corn chips crackers instead of regular crackers, have pudding,

sherbet, or fruit for dessert; and occasionally indulge in GF treat such as cookies, cakes, and muffins. (Health food stores carry many prepackaged treats and baking mixes,)

Simple substitutions with naturally GF foods sometimes can be easier than finding specialty products. For instance, use corn tortillas instead of those made with flour; use soups (either in cans or cartons) made without gluten; opt for wheat-free soy sauce; and buy fresh meats instead of seasoned meats. Also, read labels carefully. Allergen statements on labels make it easier to find foods that contain wheat (labeling laws require disclosure of wheat within products). Once you have established that a product has no wheat, then make sure it's also free of rye, barley, and malt flavoring. Don't forget to also fill your grocery cart with lots of fresh fruits and vegetables.

Specialty products can be lifesavers and are designed specifically for celiacs (people who are allergic to gluten) and gluten-sensitive people. Shop at local health food stores for the best selection and be sure to check the frozen section, where many GF breads and other GF products are located. Health food stores are also more likely to sell products that prominently display a "gluten-free" tag on the label or package. Keep in mind that not everyone likes the same GF products if you can sample a food before you buy, always take the opportunity to do so. Cynthia Kupper, RD, CD, who follows a GF diet to manage her celiac disease, is the executive director of GIG.

Flavorful Favorites

Whether you are a celiac sufferer or simply want to cut back on gluten, you don't have to settle for boring, unseasoned meals. Ruby M. Brown, a food technology educator and author of the new book Gluten-Free Cooking, can help you learn to eat well on a GF diet--while still enjoying foods like lasagna, quiche, and cake. The trick, says Brown, is learning to modify recipes to suit the specific dietary needs of a GF food plan.

The majority of her 150-plus recipes boast added fiber and nutrients important for celiacs. Adequate fiber intake is particularly important for celiacs, who can't eat fiber-rich foods such as whole-wheat cereals and breads. Some good sources of fiber for celiacs, says Brown, are beans and lentils, broccoli, muesli, oranges, peanuts, brown rice, and corn. Calcium, iron, zinc, and folic acid status can be compromised on a GF diet, too. Brown explains all this in her book, which also offers menu ideas and an informative "safe-food" list--everything from beverages to flours to marinades is covered in detail.

Be sure to add the following two recipes, excerpted from Gluten-Free Cooking, to your GF recipe box.

Better Nutrition

Your Source for Gluten Free Better Nutrition has teamed up with GIG (gluten.net) to offer monthly information on living without gluten.

Would you like to share a tip or success story about how a gluten-free diet has helped you?

E-mail us at editorial@betternutrition.com. If we publish your tip or story, we'll send you a free Better Nutrition care package, which may include nutritional supplements, cookbooks, and other healthful products!

Zucchini
Pancakes

These pancakes can be eaten as a
meat substitute or a savory snack.
Makes approximately 20 pancakes

A little oil to grease pan

2 2/3 cup grated zucchini
1 1/3 cup ricotta cheese
    1 cup cultured buttermilk
  2/3 cup white rice flour
  2/3 cup gluten-free, plain, all-purpose flour
  1/3 cup finely chopped shallots
    1 Tbs. finely chopped mint
    1 tsp. baking soda
  1/4 tsp. dried basil
  1/4 tsp. crushed garlic
Freshly ground black pepper to taste

1. Heat an electric skillet to 340[degrees]F, and
lightly oil.

2. Mix all ingredients in medium-size
mixing bowl.

3. Place tablespoons of mixture onto
heated skillet.

4. Cook on one side until mixture sets
on surface. Flip pancake, and cook
until golden brown. Serve warm.

PER SERVING: 84 CAL; 3 G PROT;
3 G TOTAL FAT (1.6 G SAT. FAT); 11
G GARB; 9 MG CHOL; 92 MG SOD;
<1 G FIBER; 1 G SUGARS

Pork Chops with
Carrot and
Orange Sauce

Pork is enhanced with a tasty sauce
for a delicious entree. Serve over
brown rice.
Makes 6 servings.

6 butterfly pork chops (fat removed)
4 small carrots, diced
  Juice of 1 orange combined with water to
  make 1 1/3 cup liquid
1 Tbs. finely chopped raw ginger

1. Cook pork chops in nonstick pan
until golden brown and tender.

2. While meat cooks, place carrots and
liquid into saucepan. Cover, and
cook on low until carrots are tender;
add ginger, and stir. Blend in food
processor, or use a sieve or food mill.
3. Serve sauce over cooked chops.

ER SERVING: 181 CAL; 23 G PROT;
7.3 G TOTAL FAT (2.5 G SAT. FAT);
5 G GARB; 63 MG CHOL; 83 MG
SOD; <1 G FIBER; 3 G SUGARS