Index
• A •
accommodation, gluten-free-friendly, 306
aeroplanes, eating in, 309–310
affordability of living gluten-free, 136–139
agar agar, substitute quantity, 149
ageing and nutrition, 107–109
alcoholic drinks, 79–80
Alfredo sauce, 253
allergies to food, 30
allergy testing, 44
alternative grains
cooking, 147–148
amaranth, value of, 75–76
amaranth flour, substitute quantity, 152
anger reaction to diagnosis, 340
annoyance and offence by others, dealing with, 349
antibody tests for coeliac disease, 41–42
apps, phone, for gluten-free food information, 130
apricot dip, 286
apricot fruit loaf, 275
arrowroot
substitute quantity, 149
as thickener, 149
value of, 76
arrowroot flour
use of, 119
substitute quantity, 152
artichoke and spinach dip, 187
Asian pork lettuce wraps, 198
Asian salad dressing, 207
Asian-inspired baked chicken, 229
asparagus and artichoke pizza with pesto sauce, 247
attitudes, spreading, 350–351
The Australian Coeliac magazine, 21, 90
autism, dietary treatment of, 39
autoimmune diseases
associated with coeliac disease, 46
definition, 55
• B •
babies
case study of diagnosis in, 24–25
exposure and introduction to gluten, 57
babysitters, trusting children with, 330
baking
gluten-free, 150–155
gluten-free bread, 153–155, 262
baking mixes, gluten-free, 121–122, 129
balanced diet, components of, 102–103
balancing diet, 94–95
banana and choc chip muffins, 178
barbecued mushrooms with goat’s cheese, 217
beef and eggplant soup, 201
beef marinade, 232
beef tomato stir-fry, Titus Chan’s, 232
beer, substitutes for, 145
beginning dieters, do’s and don’ts, 365–368
berry muffins, 179
besan (chickpea) bread, 264
besan flour
mixture, 153
use of, 119
binders to substitute for gluten, 145
biopsies for coeliac disease diagnosis, 42–43
biopsy, definition, 43
Bircher muesli, 163
biscuits
caramel cornflake, 280
chocolate chip, 282
biscuits and slices, 279–282
blogs, food, 131
blood tests for coeliac disease, 41–42
blood-sugar levels
effect on health, 99
and glycaemic index, 96–99
blueberry amaranth porridge, 165
blueberry layers, 285
blueberry loaf, sweet sorghum, 276
body, effect of coeliac disease on, 53–58
boiled chocolate cake, 277
bok choy and mushroom stir-fry, 218
border crossing while travelling, 307
bowel, healing of, 59–60
bread
baking gluten-free, 153–155
effect of gluten in, 38
recommendations, 122
bread machines, using, 262
bread rolls, recommendations, 122
breadcrumbs, substitutes for, 145
breadmaking, 258–264
breakfast, importance of, 160
breakfast recipes, 161–180
breakfast-on-the-go, preparation, 161
broccoli and avocado salad, 210
broccoli and ricotta penne, 257
brown rice flour, 119
brown sugar on baked brie spread, 190
buckwheat, value of, 76–77
buckwheat flour, substitute quantity, 152
buns, substitutes for, 145
butters for muffins, 180
• C •
Caesar salad
dressing, 209
recipe, 208
cakes
baking tips, 270
recipes for, 271–278
car trips, eating on, 311
caramel cornflake biscuits, 280
carbohydrates, low- and high-GI, 97–98
catalogues, gluten-free shopping from, 134–135
cereals, recommendations, 122, 129
cheat sheet, online, 5
cheating on diets
by children, 322
by teenagers, 334–335
consequences of, 354
overcoming temptation, 354
reasons for, 352–353
chicken
Asian-inspired baked, 229
choosing, 226
spiced Moroccan with quinoa, 228
chicken and mayo wrap, 190
chicken nori rolls, 196
chicken quinotto with mushrooms, 227
chicken rolls, spicy, 194
chickpea (besan) bread, 264
chickpea curry in a hurry, 243
chickpea flour
substitute quantity, 152
use of, 119
children
associating gluten with not feeling well, 322
control of own diet by, 327–329
discussing gluten-free diet with, 318–325
eating at parties, 332
eating at school, 331–332
eating at school camps, 332–333
eating out with, 329–330
emotional reactions to diets, 314–317
encouraging liking of gluten-free food, 19
focusing on good aspects of diet, 317–318
handling reactions of, 323
helping them talk with others about diet, 323–324
leaving in care of others, 330–333
reaction to others eating gluten foods, 325
symptoms of coeliac disease in, 36
their perspective on coeliac disease, 316
choc cherry slice, 279
choc-fruit treats, 286
chocolate cake, boiled, 277
chocolate chip biscuits, 282
chocolate hazelnut spread fruit dip, 286
chocolate pistachio macaroons, 281
coatings, substitutes for, 145
Coeliac Australia (CA), 89–90
coeliac disease
biopsies for diagnosis, 42–43
blood tests for diagnosis, 41–42
a child’s perspective, 316
conditions associated with, 45–48
difficulty of predicting, 51–53
effect on depression, 40–41
effect on educational achievement, 40
effect on fertility, 39
effects on body, 53–58
future of treatment for, 59–61
genetic testing for, 44
identifying symptoms, 33–36
myths and misconceptions, 51
recovery after diagnosis, 56–58
symptoms, 13–14
symptoms in children, 36
Coeliac New Zealand (CNZ), 90
colonoscopy, definition, 43
commercial foods
recommendations for, 122–124
reducing intake of, 137–138
common genetic diseases, incidence in Australia, 50
conditions associated with coeliac disease, 45–48
contamination of gluten-free products, 84–85
cookbooks, 88–89
cool as a cucumber salad, 206
corn thins, recommendations, 123–124
cornflour
from maize, 119
identifying source of, 72
cortisol, 100
crab cream cheese spread, 190
crackers, recommendations, 123, 129
‘cream of’ soups, substitutes for, 145
crispbreads, recommendations, 129
cross-contamination when cooking, avoiding, 114–118, 144
croutons, homemade, 145
crumbs, control of in the kitchen, 114–115
crunchy mix recipe, 161
• D •
date nut butter, 180
denial by others, dealing with, 345–346
denial by self, dealing with, 343–345
depression
effect of gluten sensitivity and coeliac disease on, 40–41
reaction to diagnosis, 342–343
deprivation reaction to diagnosis, 341–342
dermatitis herpetiformis (DH) as form of coeliac disease, 58–59
desensitisation treatment, 61
despair at diagnosis, 340–341
desserts
from shops, 129
healthy, 283–286
tips for making, 266
diabetes (type 1) and coeliac disease, 46, 47
diagnoses, missed, 37–38
diagnosis of coeliac disease
case study of baby, 24–25
historical development of, 52
importance of correct, 34
misconceptions, 32
diagnostic tests for food allergies and coeliac disease, 41–44
dieter’s depression, 348
Dietitians Association of Australia (DAA), 22, 103
dining out, options and strategies for, 290–293
dinner recipes, 227–240
dips
artichoke and spinach, 187
guacamole, 188
mango salsa, 189
recipes for, 186–189
doctor’s letter, taking while travelling, 308
do’s and don’ts for beginning dieters, 365–368
dressings, recommendations, 123
drop scones, Scottish, 175
dry biscuits, recommendations, 123
• E •
easy quiche, 236
eatable food, focusing on, 347–348
eating out, options and strategies for, 290–293
eating out with children, 329–330
educational achievement, effect of coeliac disease on, 40
egg and bacon pies, little, 171
eggplant salad with quinoa, warm, 219
eggs
instant, 169
separating, 168
test for raw or hard-boiled, 166
eggs in a bread basket, 167
eggshell chips, avoiding when cracking, 168
emotional struggles, common, 343
endoscopy, definition, 43
ethnic markets for gluten-free food, 134
exercise and health, 108
• F •
families, pros and cons of being gluten-free, 325–327
family
discussing gluten-free diet with, 318–325
trusting children with, 330
farmer’s markets for gluten-free and fresh food, 133–134
fast foods, gluten-free, 75
fast-food choices, 297–299
favourite flourless chocolate cake, 273
favourite lentil soup, 204
favourite white bread, 263
fertility, effect of coeliac disease on, 39
fetta frittata, 170
fibre
types of, 103–104
fillers, substitutes for, 146
finger food recipes, 181–186
fish wraps, 190
flatulence, reducing, 35
flour blend, low reactive, 153
flour tortillas, substitutes for, 146
flourless almond cake, 274
flourless chocolate cake, 273
flours, suggestions, 129
flying, eating while, 309–310
FODMAPs and irritable bowel symptoms, 31–32
folate in diet, 102
food additives, identifying those containing wheat, 79
food allergies
diagnostic tests for, 44
symptoms and effects, 30
food blogs, 131
food buying, planning, 126–132
food intolerance, 31–32
food labels, reading and understanding, 65–69
food manufacturers, checking with, 87–89
food preparation, 142–146
food storage
procedures, 114
for safety, 118
food supplements, safety of, 81
foods
acceptable, 21–22
special ingredients to stock, 119–120
foreign languages, ‘gluten-free’ in, 307–309
French toast, 172
fresh harvest penne, 244
fresh mango mousse, 268
fresh summer salsa, 211
friands, 271
friends, trusting children with, 330
fridge inventory, 118–124
frittata, fetta, 170
fritters
spicy corn, 182
zucchini and haloumi, 183
frozen meals, recommendations, 123
frozen pastry, recommendations, 129
fruit balls, no sugar, 284
fruit cake
1-2-3, 278
last-minute, 272
fruit loaf, apricot, 275
fruit and nut muffins, 177
fruit snacks, 286
frustration at diagnosis, 340
frying, tips for, 184
• G •
Gastroenterological Society of Australia (GESA), recommendations of, 57
gastroscopy, definition, 43
gelatine powder, substitute quantity, 149
genes involved in coeliac disease, 52
genetic diseases (common), incidence in Australia, 50
genetic testing for coeliac disease, 44
GI Symbol, 100
ginger, benefits of, 241
gliadin, 65
glucose syrup, 68
gluten
attack by immune system of, 55
definition of, 64–65
desirability of avoiding, 45
keeping out of gut, 60–61
gluten in bread, effect of, 38
gluten intolerance
effect on bowel, 12
effect on psychiatric conditions, 14
gluten response of body, changing, 61
gluten sensitivity, effect on depression, 40–41
Gluten Switch phone app, 130
gluten-containing foods, 74
gluten-containing grains and food labelling, 67–68
gluten-free, benefits of being, 357–360
‘gluten-free’, meaning of, 67
gluten-free alternatives for children, 321
gluten-free bread recipe, 261
gluten-free cooking, time-saving tips, 155
gluten-free diets
conflicting beliefs about, 86
explaining to children, 320–321
getting started on, 20–27
nutritional problems, 102–105
weight gain and loss on, 106–107
gluten-free families, pros and cons of, 325–327
gluten-free flour mixes, making, 152–153
gluten-free flours
substitute quantities, 151–152
as thickeners, 148–149
gluten-free foods
acceptable, 21–22
comparison of GI values, 98
other than grains, 73
quickly recognising, 69–74
retail stores carrying, 134
shopping for, 16, 23–24, 128–132
sources of opinions on, 131–132
gluten-free grains, cooking with, 147–148
gluten-free lifestyle, loving the, 361–364
gluten-free living, affordability of, 136–139
gluten-free mixes, using, 138
gluten-free muesli, 162
gluten-free phone app, 130
gluten-free porridge, 164
gluten-free standards (Australia and New Zealand), 65
gluten-free starches as thickeners, 148–149
glycaemic index (GI)
and blood-sugar levels, 96–99
of foods, 101
glycaemic load (GL), 100
Glycemic Index Foundation, 100–101
goi cuon (summer rolls), 193
good nutrition, principles of, 109
grab ’n’ go starters, 161
grains
alternative, 75–79
safe to eat, 72–73
to be avoided, 70–71
gram flour, 119
grapes and French cream, 286
great gluten-free bread, 261
grief reaction to diagnosis, 340–341
grilled garlic and chicken salad, 206
GS1 Go Scan phone app for ingredient lists, 130
guacamole, 188
guar gum, 119
guests, educating in kitchen procedures, 117–118
gut
effect of coeliac disease on, 55–56
keeping gluten out of, 60–61
nutrient absorption by, 12
workings of small intestine, 54
• H •
ham and mushroom pizza, Lola Workman’s, 248
health food shops
gluten-free foods from, 133
information from staff, 132
pitfalls in, 135–136
healthy eating gluten-free, 94–95
hie. See quinoa
home, eating at, 138
honey butter, 180
hordein, 65
hot fudge pudding, 267
• I •
IgE-mediated responses to foods, 30
immunoglobulins, 30
impulse buying, avoiding, 136
information, evaluating, 84–89
Ingredient List
of Coeliac Australia, 10, 22, 66, 135
as phone app, 130
insoluble fibre, action of, 103
instant eggs (recipe), 169
insulin
and blood-sugar levels, 99
effect of high levels in blood, 100
insulin resistance, 100
internet, reliability of information from, 91
intolerance of foods, 31–32
irritable bowel symptoms and FODMAPs, 31–32
• K •
kitchen procedures, 114
kitchen tools, rules for use, 115
kitchens
gluten-free, 16–17
improvising in, 142–146
kofu, 74
• L •
labelling, problems with, 87
lactose intolerance, 12
lamb and eggplant tagine, 233
languages, ‘gluten-free’ in other, 307–309
lasagne, vegetarian, 242
last-minute fruit cake, 272
leftovers wrap, 190
lemon quinoa crunch, 215
lentil soup, 204
lettuce wraps
Asian pork, 198
making, 197
lists for shopping, making, 127–128
little egg and bacon pies, 171
little teff puffs (syrnike), 269
Lola Workman’s ham and mushroom pizza, 248
Lola Workman’s low reactive flour blend, 153
loss reaction to diagnosis, 341–342
‘low gluten’, meaning of, 68
low reactive flour blend, 153
• M •
macaroni bake, 255
macaroons, chocolate pistachio, 281
magnesium in diet, 103
main course recipes, 227–240
maize, cornflour from, 119
maize cornflour
as thickener, 149
mango salsa, 189
manufacturers of foods, checking with, 87–89
marinade for beef, 232
marinades, tips for, 237
‘martyr syndrome’, avoiding, 350
meals
planning, 126–127
preparation, 142–146
two-week plan, 26–27
meat consumption, 229
medications, safety of, 81
Mediterranean pizza, 250
menus, making smart choices, 299–300
Mexican roasted potatoes, 224
microwave soft polenta with parmesan, 221
millet, value of, 77
minted green pea soup, 203
misdiagnosis of coeliac disease, 37–38
mixes
baking with, 150
using, 138
mochiko, substitute quantity, 152
mood disorders, effect of gluten sensitivity and coeliac disease on, 40–41, 47
mousse, fresh mango, 268
moving out of home by teenagers, 335–336
muesli
bircher, 163
gluten-free, 162
muffins
banana and choc chip, 178
berry, 179
fruit and nut, 177
tips for making, 176
multifactoriality of coeliac disease, 53
mushrooms with goat’s cheese, barbecued, 217
MYOP (make your own pizza) parties, 251
• N •
naturally gluten-free foods, 130–131
neurological conditions and coeliac disease, 47
new players, tips and traps for, 365–368
nibbles recipes, 181–186
no sugar fruit balls, 284
non-food products, likelihood of gluten in, 81–82
noodles, steak and peanut pepper, 230–231
nori rolls
chicken, 196
making, 195
nutrition and ageing, 107–109
nutritional deficiencies and coeliac disease, 47
nutritional problems on gluten-free diets, 102–105
nutritious foods, eating, 138
• O •
oats not gluten-free, 70
1-2-3 fruit cake, 278
online rating systems for food products, 132
opinions on products, options, 131–132
optimism, practising, 349–350
orange butter, 180
orzenin, 65
osteoporosis and coeliac disease, 48
oven-baked bread, 262
• P •
Pain Amplification Phenomenon (PAP), 316–317
pancakes
making, 174
vegetable, 220
panic reactions to diagnosis, 339–340
pantry inventory, 118–124
parties, children eating at, 332
pasta, recommendations, 123, 129
pasta recipes, 254–257
pastry, making gluten-free, 146
peaches ’n’ cream, 286
penne, fresh harvest, 244
penne with pea sauce, 254
phone apps for gluten-free food information, 130
pizza bases
pre-made, 123
pizza recipes, 247–253
pizza sauces, 251–253
plain flour (gluten-free) mixture, 153
planned impulsivity in shops, 136
polenta, substitute quantity, 152
polenta with parmesan, microwave soft, 221
polenta wedges with ratatouille, 222
pork, cooking with, 234
pork, bok choy and noodle stir-fry, 235
porridge
blueberry amaranth, 165
gluten-free, 164
potato flour
substitute quantity, 152
use of, 119
potato starch
substitute quantity, 152
as thickener, 149
potatoes, Mexican roasted, 224
product information, obtaining, 87–89
prolamins, 65
protein
for breakfast, 166–173
puddings
hot fudge, 267
milk, 286
puffs, teff (syrnike), 269
pumpkin and sweet potato, 223
• Q •
quiche, easy, 236
quick bread, 260
quick zucchini and ricotta pasta, 256
quinoa, value of, 77–78
quinoa flour, substitute quantity, 152
quinoa snacks, 186
• R •
railways, eating on, 310–311
re-defining oneself, 351–352
recipes
adapting, 143
cooking without, 143–144
substitutions in, 144–146
recovery from coeliac disease after diagnosis, 56–58
refrigerator inventory, 118–124
resistant starch, action of, 103
restaurants
choosing gluten-free menus, 299–300
choosing type of, 294–297
points system for, 304
talking with staff, 300–302
tipping at, 305
tips for dining at, 293–294
rice cake melts, 185
rice cakes, recommendations, 123–124
rice, fetta and chickpea salad, 216
rice flour (brown or white), substitute quantity, 149, 152
rice rolls, making, 191–192
• S •
sadness at diagnosis, 342–343
salad dressing
Asian, 207
Caesar, 209
importance of, 211
salad wrap recipe, 190
salads
broccoli and avocado, 210
Caesar, 208
cool as a cucumber, 206
extra ingredients for, 212
grilled garlic and chicken, 206
making, 205–206
rice, fetta and chickpea, 216
Thai beef, 206
warm beef, 206
warm eggplant with quinoa, 219
salmon and quinoa loaf, 238
salmon steaks with basil, 240
salsa, fresh summer, 211
sauces, recommendations, 123
scallops with orange peel, Szechwan, 239
school, eating at, 331–332
school camps, eating at, 332–333
Scottish drop scones, 175
seafood
benefits of, 237
recipes, 238–240
secalin, 65
seitan, 74
self, re-defining, 351–352
serological tests. See blood tests
ships, eating aboard, 310
shock reactions to diagnosis, 339–340
shopping
developing good habits, 139
for gluten-free foods, 16
list for getting started, 23–24
shopping lists, making, 127–128
shopping tours to find products, 131
siblings, discussing gluten-free diet with, 319
simple salmon and quinoa loaf, 238
simple smoothie, 173
smoothie, simple, 173
soba. See buckwheat
soluble fibre, action of, 103
sorghum
substitute quantity, 152
value of, 78
sorghum flour, 119
soups
beef and eggplant, 201
canned, 129
lentil, 204
making, 200
minted green pea, 203
substitutes for, 145
zucchini, 202
soy flour
substitute quantity, 152
use of, 119
soy sauce, substituting tamari for, 146
special food ingredients to stock at home, 119–120
spiced Moroccan chicken with quinoa, 228
spicy butter, 180
spicy chicken rolls, 194
spicy corn fritters, 182
spreads
keeping gluten-free, 116–117
recipes for, 190
spring-form cake tins, 266
sprouts, growing at home, 213
standby substitutions in recipes, 144–146
starches, safe to eat, 72–73
steak and peanut pepper noodles, 230–231
stir-fries
bok choy and mushroom, 218
pork, bok choy and noodle, 235
Titus Chan’s beef tomato, 232
strawberries and yoghurt, 286
substitutions in recipes, 144–146
summer rolls (goi cuon), 193
superfoods, 75–79
supermarkets, finding gluten-free foods in, 132–133
support groups
in Australia, 89–90
for food opinions, 131
sushi, making, 195
sweet chilli cream cheese spread, 190
sweet potato and pumpkin, 223
sweet rice flour (glutinous or sticky rice flour), substitute quantity, 152
sweet sorghum blueberry loaf, 276
syrnike (teff puffs), 269
Szechwan scallops with orange peel, 239
• T •
tagine, lamb and eggplant, 233
tamari, as substitute for soy sauce, 146
tapioca flour, as thickener, 149
tapioca flour or starch
substitute quantity, 152
use of, 119
teenagers, guiding, 333–336
teff, value of, 78–79
teff puffs (syrnike), 269
temptation to cheat, overcoming, 354
teriyaki sauces, wheat-free, 146
Thai beef salad, 206
thiamin (vitamin B) in diet, 102
thickeners
gluten-free starches and flours, 148–149
substitutes for, 146
time-saving tips for gluten-free cooking, 155
tips for new players, 365–368
Titus Chan’s beef tomato stir-fry, 232
toasters, procedures with, 116
tomato herb pizza sauce, 252
toppings, keeping gluten-free, 116–117
‘traces of gluten’, meaning of, 69
trains, eating on, 310–311
traps for new players, 365–368
travel accommodation, gluten-free-friendly, 306
travelling, dining while, 305–309
two-week meal plan, 26–27
type 1 diabetes and coeliac disease, 46, 47
• V •
variety in diet, 95
vegetable pancakes, 220
vegetables, new ways with, 214–224
vegetarian lasagne, 242
vegetarian recipes, 241–244
Vietnamese rice wraps, 193
villi, 54
visitors, educating in kitchen procedures, 117–118
vitamin D, needs during ageing, 108
vitamins A and B1 in diet, 102–103
• W •
warm beef salad, 206
warm eggplant salad with quinoa, 219
water, needs during ageing, 108
websites
for gluten-free shopping, 134–135
reliable, 91
weight gain and loss on gluten-free diet, 106–107
well-balanced diet, components of, 102–103
wheat, digestion of, 15
wheat alternatives, cooking with, 147–149
wheat fibres, 71
wheat grass, 71
wheat meat, 74
white bread recipe, 263
white rice flour, 119–120
wraps
Asian pork lettuce, 198
chicken nori rolls, 196
lettuce, 197
nori rolls or sushi, 195
rice rolls, 191–192
spicy chicken rolls, 194
Vietnamese rice, 193
• X, Y, Z •
xanthan gum, use in baking, 120, 151
yeast, 120
zein, 65
zinc in diet, 103
zonulin, 54
zucchini and eggplant pizza, 249
zucchini and haloumi fritters, 183
zucchini soup, 202