Special Diets 342
GLUTEN-FREE RECIPES Gluten is a protein found in wheat (including khorasan wheat, or Kamut速, and spelt), barley, rye, malts, and triticale. It is also used as a food additive for flavoring, stabilizing or thickening in packaged or processed foods. Most of the recipes in this book are gluten free or can be adapted for gluten sensitivities. With the exception of the pancakes, waffles, muffins, bread, and dessert recipes, flour or wheat products are not a key ingredient and can be eliminated or replaced by a substitute. Breads, pastas, grains, flour: Eliminate wheat germ when called for as a nutritional booster. Look for oat products specifically labeled gluten free (oats are frequently processed near wheat and other grains so the risk of contamination is high). Use gluten-free breads, croutons, tortillas, cereals, and granola. Use rice pasta, gluten-free pastas, and rice noodles. Use gluten-free piecrust/pastry mixes for the quiches, tarts, empanadas, and potpie recipes. Use gluten-free panko instead of bread crumbs. Eliminate flour when called for as a thickener (e.g., Chicken Potpie and Beef Stew) and use a bit of cornstarch and water instead. Farro and couscous are not gluten free. Quinoa and risotto are gluten free. Sauces: Be careful of gluten as an additive in bottled salad dressings and sauces. Substitute tamarind sauce for soy sauce. Look for oyster sauce and fish sauce specifically labeled gluten free. In general, make sure any prepackaged and processed foods, condiments, or canned goods you use are labeled gluten free. It is not always obvious on ingredient lists. For example, energy bars may be processed on a conveyer belt dusted with flour to prevent sticking. Many processed meats (bacon, cold cuts, sausages, hot dogs) contain gluten as a binding agent. Rotisserie chickens may be seasoned with spices that contain gluten, so be sure to check with your grocer. LACTOSE-FREE RECIPES Lactose intolerance is the inability to metabolize lactose, a sugar found in milk. Milk, butter, yogurt, cheese, or cream are not key ingredients in many of the recipes in this book and