Easy Wheat, Egg and Milk Free Cooking
130 recipes plus nutrition and lifestyle advice for eating healthily without wheat, egg or milk. Includes recipes and advice for children with restricted diets.Wheat, milk and eggs are the three most common allergy-causing agents. Millions of people around the world would be healthier without these ingredients in their diets.But wheat, milk and eggs have become such key elements of the western diet and lifestyle that it’s a problem to find straightforward, tasty recipes which do not contain these ingredients. That is why this book is a success – Easy Wheat, Egg And Milk Free Cooking is what it says it is – the answer to eating well and staying on top of food allergies and intolerances.As well as recipes for soups, snacks and starters, main courses, biscuits, breads, cakes and puddings, Easy Wheat, Egg And Milk Free Cooking contains the all the essential advice – including shopping tips and kitchen cupboard basics – that you will need to stick to this diet.All recipes are nutritionally balanced• Recipes are inventive and delicious• Author has researched the supermarkets and lists the basic common foods you can eat• Tips for holidays and eating out
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Contents
3Planning a Diet Without Wheat, Milk and Eggs
5Shopping and the Store Cupboard
6Starting Quickly with Wheat, Milk and Egg-free
7Wheat, Milk and Egg-free Basics
Wheat, milk and eggs are probably the three most common allergens (allergy-causing agents) in the Western diet today. They are ‘staples’ and are eaten every day by most of us in some form. While some people may be allergic to just one of these items, others less fortunate may be allergic to all three. As they play such an important part in the structure of our diet, a food regime which excludes them needs to be carefully balanced to replace their valuable nutrients.
The author has had personal and practical experience of catering for a special diet which cuts out wheat, milk and eggs, and the results of her research in the form of information and recipes has proved to be a lifeline for people on similar diets. This book gives a broad outline of the problem of cooking without these foods, and it offers practical advice, including a wide range of recipes, on how to cope with what may at first appear to be an impossible diet to follow.
For most people wheat is a wonderful food! It is cheap, easy to grow and harvest, is highly nutritious and extremely versatile, keeps well and tastes good. One of its most interesting qualities is that when liquid is added to wheat flour it will make a very elastic dough that can be shaped and baked. It will also thicken, make smooth and bind other ingredients. We eat wheat mainly in the form of bread and other bakery products. It is also widely used in a variety of products from instant desserts to Communion wafers.
If you see one of the following items listed as an ingredient in a manufactured food, then it may well contain wheat and should be avoided.
Cracked wheat
Durum wheat
Kibbled wheat
Semolina
Wheat
Wheat berries
Wheat bran
Wheat flakes
Wheat flour
Wheat germ (and oil)
Wheat protein
Wheat starch
Wheatmeal
Wholegrain wheat
Any food that lists one or more of the following ingredients on the label may contain wheat:
Binder
Cereal
Cereal protein
Corn
Cornstarch (UK)
Flour
Food starch
Modified starch
MSG (monosodium glutamate), often made from wheat starch
Rusk
Special edible starch
Starch
Thickener
Thickening
Vegetable protein
Contamination by wheat
Rye, barley, oats and rice are traditionally stored, milled and packed in the same factories and mills as wheat. Contamination is inevitable, as in any flour mill wheat dust is everywhere – all over the machinery, on all ledges and surfaces, on the workers and in the air. So, while it would seem to be the obvious choice to use rye, barley, oats and rice flour on a wheat-free diet the contamination problem has made this difficult for some. There is also the point to be considered that rye, barley, oats and rice are not as versatile as wheat for baking, and usually they need to be combined with wheat flour for best results. Oats can be used on their own in a limited way, but appear in the shops as ‘rolled oats’ and ‘oatmeal’ and not as a flour. Oats have an individual taste and are not as bland as wheat.
A very allergic person would be wise not to use rye, barley or rice flour, oats or oatmeal because of the risk of wheat contamination. It is possible to buy ground rice that is guaranteed non-contaminated, but not rice flour. The less allergic person may be able to tolerate the wheat contamination in ordinary milled rye, barley, oats and rice. However, a return of symptoms may mean a stricter approach is necessary, and most people will probably feel it is not worth the risk, preferring a 100-per-cent wheat-free diet to a low-wheat diet.
Contamination in the home
One of the problems of wheat-free baking is that contamination of wheat-free foods and ingredients can occur easily if care is not taken to avoid the problem. The main culprit will be wheat flour which is inclined to be dusty and easily becomes airborne. Wheat may also be present on tins and utensils and this too can lead to contamination. Most people on a wheat-free diet prefer to keep one set of utensils and baking tins etc., just for wheat-free cooking. Wheat flour under the fingernails, wheat flour on overalls or apron can also be a source of contamination. An electric toaster which is used for both wheat bread and wheat-free bread can again be a problem as the crumbs from both kinds of bread accumulate in the bottom. A way round this is to use the grill for toasting wheat-free bread and the toaster for ordinary bread.
For someone who is acutely allergic to wheat a separate set of utensils is a must. Otherwise be scrupulously clean and use the same utensils etc., for both types of baking/cooking.
What wheat provides
Basically wheat contributes carbohydrate, protein, vitamins (especially from the B group), minerals (especially iron) and cereal fibre to the diet. In the average diet wheat can provide up to one sixth of the daily intake of protein, more often than not in the form of bread.
