Basic Gf Lecture

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The Gluten-Free Beginners Class

Chef David Shawhttp://www.chefshaw.com

all rights reserved D. Shaw 1/2010

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When you leave today I hope you will understand 5 important things about a gluten free lifestyle:

1) Understand what gluten is2) How it affects you3) Where it is found4) Where it hides 5) How to avoid it

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Ok, tell me again….I can eat fruit, nuts, veggies and…cardboard…?

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You Might be a Celiac if…• you find yourself reading more food labels

than email…..then you might be a celiac!

• you can read a product label in micro-seconds….. then you might be a celiac!

• you take more Imodium than vitamins

….. then you might be a celiac!

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You Might be a Celiac If…

• you constantly use the word “rice” as an adjective….. then you might be a celiac.

• you have to explain to every waiter what gluten is….. then you might be a celiac!

• you have more gas than a filling station

….. then you might be a celiac!

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What is “Gluten” anyway….?

• Gluten is the principle protein component of wheat flour. It is also found in the cereal grains: rye and barley & spelt (or farro).

Healthier without wheat; Dr. S. Wangen pg 24

• http://gfkitchen.server101.com/what_is_gluten.htm

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One other Type of Gluten (1)

Corn gluten meal; It is a by-product of processing corn to make corn starch and corn syrup. It is is about 10 percent nitrogen so has dual purpose in both animal feed and a good natural fertilizer

www.pesticide.org/pubs/alts/cgm/cornglutenmeal.html

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Why is Gluten used anyway?• In traditional baking it provides the structure

for bread and pastries so that they don’t fall

• As a de-caking agent in spices• As a thickener in sauces and liquids

• As a binder in medications

•As a preservative in processed foods•As a method of transporting flavoring into poultry

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What is Celiac Disease?It is chronic digestive disorder found in individuals who experience a toxic immune response when they ingest gluten. The only known treatment is lifelong adherence to a gluten-free diet. Ingesting gluten affects the function of the small intestine of celiacs by damaging and/or destroying the absorptive villi. The body then becomes unable to properly absorb nutrients, resulting in potentially life-threatening nutritional deficiencies and even intestinal lymphoma. Wholefoodsmarket.com/nutrition/celiac-disease.php

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Prevalence of Celiac Disease• Celiac disease is the most common genetic

disease in Europe. In Italy about 1 in 250 people, in Ireland about 1 in 300 people.

• A February 2003, study discovered that 1 in every 133 Americans have celiac disease (or 13,000 ppl).

• Celiac disease is most common in Caucasians and, can be found in India and Pakistan. It is rarely diagnosed in the Japanese, Chinese or Africans.

Wholefoodsmarket.com/nutrition/celiac-disease.php

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Some Symptoms of Celiac Disease:• Diarrhea • Bone or joint pain

• Vomiting• Depression, irritability • Dental enamel defects

• Anemia

• Folate deficiency • Osteoporosis • Infertility• Extreme weight loss


• Bloating or "pot belly"

• Intestinal gas

• Steatorrhea (fatty, Floating, voluminous stools)

• Fatigue • Weakness• Lack of energy

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8 Safe Grains for Celiac’s

• Rice - Brown or White

• Oats (if cert’d GF and not cross contaminated)

The Gluten Free Nutrition Guide; Tricia Thompon, MS, RD pg 8

• Millet

• Quinoa (Keen-Wah) dates back to the Inca’s

• Sorghum - A grain used in Africa for 4,000 yrs

• Buckwheat - origin: from the Anglo-Saxon words boc (beech) and whoet (wheat)

• Amaranth

• Teff - the staple grain of Ethiopia

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Where Gluten hides in the kitchen (1)


• Malted barley colorings & sweeteners• Dextrins (often made from wheat starch)

• Blue Cheese

• Emulsifiers • Flavorings (often from a wheat grain alcohol)• Flours, Breads, Cereals, Crackers, Pasta,

Bottled or packaged sauces

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Where Gluten Hides in the Kitchen (2)• Hydrolyzed plant or vegetable protein (a flavor enhancer often made from wheat used in soups, sauces, stews & meat products aka - HPP or HVP) www.answers.com

• Soy & Teriyaki (often fermented using wheat)

• Spices (gluten is the anti-caking agent)


• Vitamin E oil (sometimes from wheat germ)

• Worcestershire sauce (fermented barley malt)

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Where Gluten Hides in the Kitchen (3)• Breaded fish or chicken• Canned or boxed soups (wheat is a thickener in most canned soups• Canned and packaged lunch meat

• Chicken & beef broth (check before you buy)• Frozen vegtables with sauce packets• Soba noodles (unless, 100% buckwheat flour)

The Gluten Connection; Shari Lieberman, Phd, CNS FACN pg 109

• Boxed cereal (even in corn & rice based cereals; barley malt flour is used)

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Does gluten hide around the house?• Medication & Supplements might be made using gluten. Call the company. • Deli meats maybe coated with flour or injected with something that contains gluten• Play-doh is made with wheat

Healthier without Wheat, Dr. Stephen Wangen pg 127

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Good news! Crayola Crayons are GF!

• Crayola crayons are gluten-free. Their crayons do not contain wheat, barley, rye or oats. They are also not made on a manufacturing line that uses any of these grains.

http://blog.glutenfreeworks.com/2009/05/05/crayola-gluten-free-product-list/

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Gluten Free Dental & Skin Care…?• There are two Views:

1) If it’s not in the digestive tract no problem.2) Anything can enter the blood stream though the skin

The living Gluten Free Answer Book, Suzanne Bowland pg.148

Bottomline: Exercise caution. Decide foryourself. If you feel bad after using somethingtopically it’s possible you’ve had a reaction

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GF toothpaste…?• The majority of toothpastes are GF, but

take the time to check with the manufacturer of your brand to confirm it.

Confirmed companies:

***Colgate, Crest, Tom’s of Maine***

The living Gluten Free Answer Book, Suzanne Bowland pg.149,153

GF cosmetics…?• Better Safe than Sorry. Read the label or contact the company

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Safe Foods for the GF lifestyle• Meat, Poultry, Eggs & Fish - unprocessed of

course• Side Dishes - White & Brown Rice, Rice pasta, Quinoa (also as a pasta), Millet, Buckwheat • Flour Substitutes - Almond meal, Chickpea, Corn Flour, Flaxseed flour & meal, Potato flour, Rice flour, Quinoa flour, Sorghum flour, Tapioca flour & Teff flour

The Gluten Connection; Shari Lieberman, Phd, CNS FACN, pg116

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Also Gluten Free• Distilled Alcohol - whiskey, scotch, vodka, brandy & gin (check label’s for coloring

agents)• Anheuser-Busch has a gluten free beer! Red Bridge

2. The Gluten Connection; Shari Lieberman, Phd, CNS FACN, pg117

1. Gluten-Free Diet A comprehensive Resource Guide; Shelly Case, RD pg 36

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How do I Avoid Everyday Dietary Gluten?

1. Choose Gluten Free breads and pastas over standard wheat products

2. Try to make as many of your own meals as possible so that you know what is being added

4. Avoid Fast Food

3. Use Fresh foods more than processed boxed or packaged foods

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Non GF Name’s to Watch For1. Couscous is a product made from wheat.

3. Farina is a milled from wheat for a hot cereal

2. Spelt is in the wheat family. Also called Farro

4. Triticale is a cross between wheat and rye.

The Gluten Free bible, Jax Peters Lowell pgs 13, 24, 81

5. Seitan is made from wheat gluten to make veggie burgers. It looks and tastes like meat

6. Kamut, an ancient member of the wheat family

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Celiac Resources online:

http://www.celiac.com/http://www.glutenfree.com/http://glutenfreelicio.us/http://www.thegfreview.com/

http://www.Wholefoodsmarket.com/nutrition/gluten-free.php

http://glutenfreedallas.comhttp://groups.yahoo.com/group/FOODALLERGYKITCHEN/

http://gfkitchen.server101.com/

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In closing…Ingredients in packaged foods can change without warning. Celiacs must be constantly vigilant even with foods that have been previously deemed safe.

Pertaining to packaged, boxed or bottled food: It’s not Gluten Free (GF) if it doesn’t say it. Read ALL labels ALL the time. Protect yourself. Read and learn as much as you can.

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Stick you nose out and read…!

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Thank you for coming…!Stay tuned for future

2010 classes!

My Thanks to Whole Foods Market for providing this room and our sample

snacks and gift bags

David Shaw:[email protected]

http://twitter.com/chefshaw

Basic Gf Lecture

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