Health & Nutrition - Table of Contents
Forward 6
1. Setting up your Kitchen with
–Substitutes for common ingredients 8
2. Astoria Mills Enriched Gluten Free Mixes
3. A Cooking & Baking System 9
4. Who can benefit from a
Gluten Free Diet 10
5. A Few Remarks on a Gluten Free Diet
Beginning a Gluten Free Diet 11 to 19
HEALING STAGE ONE 20
6. LEMON TAPIOCA PUDDING WITH FRESH
FRUIT 21
7. Stage One Diet IBS 22
8. Chia Seed Drink
9. Coconut Relief Remedy
10. Coconut Milk Smoothie – 23
11. Juicer Drinks 24
12. EASY PAN BISCUITS
13. CRAZY BREAD STICKS
14. EASY DUMPLINGS FOR SOUP
15. EASY CHICKEN SOUP
WITH DUMPLINGS 26
16. MEXICAN FLOUR TORTILLAS 27
17. BREAKFAST ON THE RUN
18. EASY CONTINENTAL BREAKFAST
19. PROTEIN BREAKFAST
20. BROWN RICE PORRIDGE
21. MAPLE -RICE PUDDING COMPOTE WITH
DRIED FRUIT
22. STEAMED CHICKEN BREAST 29
23. THE CLASSIC SOUP & SALAD LUNCH 30
24. TOMATO SOUP 30
25. ORANGE GINGER MUFFINS
26. BANANA VANILLA MUFFINS
27. APPLE MUFFINS 31
28. EASY POTATO SOUP
29. GARDEN MEDLEY VEGETABLE SOUP
30. GASPACHO 33
31. SQUASH SOUP
32. CARROT SOUP with Ginger 34
33. GARDEN SALAD
34. EASY SPINACH SALAD
35. FUSSY CELERY -OR BUGS ON A LOG
36. AVOCADO & APPLE SALAD 35
37. SUMMER SALAD WITH RED CURRANTS &
ORANGES
39. SIMPLE LEMON & HONEY DRESSING
40. BLUEBERRY SALAD 36
41. EASY SODA CRACKERS
42. SNACK SUGGESTIONS
43. READY TO EAT Store bought foods
44. EATING OUT SUGGESTIONS
45. CHINESE GREENS WITH MUSHROOMS
46. OVEN GRILLED CHICKEN 38
47. HOT & PERKY SEASONING MIX
48. HERBED OIL DRIZZLE FOR BREAD DIPPING
49. OR SEASONING SALADS
50. MILK FREE RICE PUDDING 39
51. FAMILY PORK POT ROAST WITH POTATOES
AND CARROTS 40
SOLE WITH SWEET RED PEPPERS & DILL
52. DILL BUTTER SAUCE
53. WILD SALMON WITH MUSTARD & DILL
54. BUTTER SAUCE 41
55. Fish Steamed in Parchment Paper 42
56. A FEW REMEDIES –
TO HELP YOU FEEL BETTER 43
57. CASSAVA TAPIOCA TEA 43
58. TAPIOCA & GINGER TEA
59. IRON TEA
60. FIBER DIGEST DRINK
61. PEPPERMINT TEA
62. GINGER BEER
63. FRESH GINGER TEA
64. HEAL THE GUT 44
65. HOMEMADE COUGH SYRUP
66. Thuna’s Throat Tea 45
67. GLUTEN FREE & STILL HAVING
SYMPTOMS 46
68. SWEET POTATO & HAM SOUP 47
STAGE TWO
69. RECIPES & MENUS 48
70. SPICY TANDOORI STYLE CHICKEN
71. TANDOORI MASALA SPICE BLEND
72. HOME MADE YOGURT 49
73. EZEKIAL OR MANNA BREAD
74. SUNFLOWER SPROUTS
75. CRUSTY ITALIAN ‘BIGA’ BREAD LOAF - can also be a gf Sourdough Bread starter
76. Mock Rye 51
77. Extra Fiber Egg Free Bread
78. melba-like toast 52
79. Astoria Mills Light Brown Bread Mix #6 53
80. Pizza 54
81. PLAIN TOMATO SAUCE
82. GOURMET ROASTED SWEET RED PEPPER
83. TOMATO SAUCE
84. BLACKENED & ROASTED
SWEET RED PEPPERS 55
85. OLE MEXICAN PIZZA
86. CHICKEN BREAST PIZZA WITH AROMATIC
87. BASIL PESTO & OLIVES
88. FRESH & AROMATIC BASIL PESTO
89. SUN DRIED TOMATO
AND ONION PIZZA –GFCF
90. MEDITERRANEAN MEATLESS PIZZA
91. SPANISH OR SWEET VIDALIA ONION
& SOUR CREAM PIZZA 56
92. LAMB & LENTIL STEW
93. SWEET POTATO - HAM SOUP & CHEESE
94. SANDWICH ON HEARTY ITALIAN BIGA
BREAD.
95. APRICOT SUMMER CABBAGE SALAD 57
96. Italian Style Rolls & Ciabatta
97. FARMER’S BROWN BREAD
98. Egg Free - Fat Free Chia Bread 59
STAGE THREE – Welcome to your new Gluten Free
Diet and Great Life! 60
99. TRINA’S PERFECT PIE CRUST
100. Crumble Topping:
101. FRESH BLUEBERRY PIE 60
MAKE YOUR OWN
GLUTEN FREE BABY & TODDLER FOODS 62
1. Baby’s First Solid Foods 62
2. Equipment & Tips
3. Baby’s first foods:
4. Sweet Potato Puree
5. Good for Baby, Carrots – 2 ways 64
6. Baby Applesauce: Method 1
7. Baby Applesauce: Method 2
8. More vegetables
9. Scraped Apple
10. Quinoa or Millet Baby Porridge 65
11. Baby Rice Cereal as a first food?
12. Stage 3 Baby Foods and Toddlers Foods
13. Puddings for Baby
14. Vanilla Pudding
15. Meats and eggs
16. Cookies and biscuits
17. Melba Toasties 66
18. Plain Teething Biscuits
19. Nutritious Teething Biscuits 67
20. Holiday Sugar Cookies 68
A Gluten Free Encyclopedia of
Foods and Ingredients 69
1. ACIDOPHILUS - or LACTOBACILLUS ACIDOPHILUS
2. AGAR: 70
3. ALCHOHOL
4. AMARANTH: 71
5. ARROWROOT FLOUR
6. BAJRI OR BAJRA FLOUR
7. BASIC GLUTEN FREE FLOUR MIXES 72
8. BEAN FLOURS
9. MUNG BEAN
10. GARBANZO BEAN FLOUR:
11. GARFAVA FLOUR
12. ROMANO BEAN FLOUR: 73
13. BUCKWHEAT:
14. NAVY BEANS & NAVY BEAN FLOUR:
15. BLACK MILLET FLOUR: 74
16. BUTTER 75
17. CASSAVA FLOUR:
18. CHANA FLOUR:
19. NUT FLOUR OR CASTAGNACCIO:
20. CHIA SEED: Chia ~ (Salvia hispanica)
21. CHIA DIGESTION DRINK 76
22. CHIA GELL
23. CHIA CHOCOLATE PUDDING & RASPBERRY SAUCE
24. RASPBERRY SAUCE:
25. CHICKPEAS & CHICKPEA FLOUR: 78
26. CHICKPEA FLOUR PANCAKES.
27. PANELLE
28. CHOCOLATE: 79
29. CHUNO:
30. CITRIC ACID, ASCORBIC ACID & VITAMIN ‘C’
31. CLEAR GEL:
32. CORN 80
33. Coconut Flour
34. Chocolate Chip Coconut Almond Protein Cookies 81
35. CORN FLOURS:
36. Masa Harina
37. Hominy
38. Harinilla
39. Blue Atole flour
40. CORNSTARCH: 82
41. CREAM OF TARTAR:
42. CREAM OF TARTAR CRAFT or PLAY DOUGH:
43. DAIRY PRODUCTS:
44. YOGHURT:
45. ICE CREAM:
46. MILK SUBSTITUTES:
47. Mimic Cream
48. Hemp Milk
49. DAL OR LEGUME FLOUR:
50. DOUGH CONDITIONERS: 83
51. EGGS & EGG REPLACERS:
52. EGG SUBSTITUTES:
53. FLAX SEED EGG SUBSTITUTE:
54. CHIA GEL EGG SUBSTITUTE
55. Beaten EGG WHITE SUBSTITUTE: 84
56. ESSENTIAL FATTY ACIDS, or EFA’s:
57. EXPANDEX®
58. FARINHA MANDIOCA - MANIOC FLOUR:
59. FIBER: 85
60. FIRMING AGENTS:
61. FLAX SEED:
62. FRUITS: 86
63. APPLES
64. APRICOTSAVOCADOS
65. BANANAS: 87
66. BLACK CURRANTS,
67. BLACKBERRIES
68. BLUEBERRIES
69. CANTALOPES,
70. CHERRIES
71. CRANBERRIES 88
72. CURRANTS,
73. DATES,
74. FIGS,
75. GOOSEBERRIES,
76. GRAPEFRUIT -
77. GRAPES,
78. GUAVA,
79. KIWIFRUIT,
80. LEMONS,
81. LIMES,
82. MANGOES,
83. MELLONS,
84. NECTARINES,
85. ORANGES,
86. PAPAYAS,
87. PEACHES,
88. PEARS,
89. PERSIMMONS 89
90. PINEAPPLE
91. PLUMS,
92. PRUNES, RAISINS,
93. RASPBERRIES,
94. RHUBARB,
95. STRAWBERRIES,
96. TANGERINES,
97. TOMATOES:
98. WATERMELON,
99. GARBANZO BEAN FLOUR
100. GARFAVA BEAN FLOUR:
101. GARI OR GARRI FLOUR 90
102. GLUTEN REPLACERS, BINDING AGENTS, & DOUGH
103. ENHANCERS:
104. SEED GUMS:
105. XANTHAN GUM:
106. LOCUST BEAN GUM
107. GUAR GUM,
108. CARBOXYMETHYCELLULOSE (CMC)E464 91
109. ORGRAN GLUTEN SUBSTITUTE:
110. GRAM FLOUR:
111. GUAR GUM:
112. HARINILLA 92
113. HEMP SEED - ‘HEMP HEARTS’ HEMP FLOUR HEMP
114. OIL
115. JUWAR FLOUR:
116. Fried Juwar Snack -Recipe
117. KAMUT: (Not Gluten Free)
118. KONJAC FLOUR: 93
119. KONJAC GINGER DIGESTIVE COCKTAIL:
120. KUDZU PLANT: 94
121. KAÑIWA - 95
122. LEAVENING AGENTS:
123. DOUBLE ACTION BAKING POWDER
124. BAKING SODA,
125. YEAST: 96
126. Sourdough bread & YEAST 97
127. A FEW TIPS FOR MAKING YEAST BREADS:
128. YEAST FEEDERS:
129. BREWER’S OR NUTRITIONAL YEAST,
130. LECITHIN:
131. LUPINE: 98
132. LEGUMES:
133. ADZUKI BEANS:
134. ANASAZI BEANS:.
135. BLACK BEANS:
136. BLACK-EYED PEAS:
137. CHICKPEAS/Garbanzos,
138. EDAMAME:
139. FAVA BEANS:
140. KIDNEY BEANS:
141. LENTILS:
142. LIMA 100
143. NAVY BEANS:
144. PEANUTS:
145. PASTURE LEGUMES:
146. PINTO BEANS:
147. SOY NUTS:
148. WEDDING BANQUET RED BEAN SOUP
149. Easy ’HUMMUS’
150. EASY THREE (or four) BEAN SALAD:
151. RED KIDNEY BEANS & RICE 101
152. LENTILS:
153. TYPES OF LENTILS.
154. COOKING & STORING LENTILS: 102
155. QUICK & EASY RED LENTILS WITH COCONUT MILK
156. L-GLUTAMINE is an AMINO ACID
157. MALANGA FLOUR
158. MALANGA
159. MANIOC FLOUR:
160. MEATS & FISH: 103
161. MESQUITE FLOUR: 104
162. METHYLCELLULOSE & CELLULOSE: E464
163. Microcrystalline Cellulose E-460 i and E-460ii or
164. MCC. 105
165. MILLET:
166. MINERALS: BUILDING BLOCKS TO HEALTH
167. CALCIUM:
168. PHOSPHORUS
169. MAGNESIUM:
170. MAGNESIUM
171. SODIUM
172. POTASSIUM:
173. SELENIUM:
174. CHLORIDE:
175. SULFUR:
176. SODIUM: 107
177. IRON:
178. CHROMIUM:
179. COPPER:
180. FLUORIDE:
181. IODINE
182. SELENIUM.
183. ZINC 108
184. MICRONUTRIENTS.
185. TRACE MINERALS
186. MONTINA™. (INDIAN RICE GRASS).
187. ‘Needlegrass’ or Rice grass seeds 109
188. MUNG DAL FLOUR:
189. MUSHROOMS:
190. TYPES OF EDIBLE MUSHROOMS
191. CEPE, CEP, PORCINI - or KING BOLETES
192. CHANTERELLES:
193. CHICKEN OF THE WOODS MUSHROOM:
194. CLAMSHELL MUSHROOMS 110
195. CREMINI MUSHROOMS:
196. CULTIVATED WHITE or BUTTON
197. ENOKI MUSHROOMS:
198. FOREST NEMEKO or CINNAMON CAP:
199. HEN OF THE WOODS OR MAITAKE:
200. MOREL or SPONGE MUSHROOMS:
201. OYSTER MUSHROOMS:
202. PORCINI, PORTABELLA, or PORTOBELLO:
203. SHITAKE
204. STRAW MUSHROOMS
205. TRUFFLE MUSHROOMS:
206. TRUMPET ROYALE or BLACK TRUMPET:
207. CANADIAN ‘PUFF BALLS’ 112
208. NAVY BEAN FLOUR:
209. NUT FLOURS:
210. OATS, OATMEAL & OAT FLOUR: 113
211. OILS:
212. GRAPE SEED OIL:
213. OLIVE OIL: 114
214. SUNFLOWER SEED OIL:
215. SMOKE POINTS OF Oils 115
216. PEASEMEAL:
217. PLANTAIN FLOUR:
218. PLANTAIN WITH COCONUT MILK: 116
219. PLANTAIN BREAD:
220. POLENTA MEAL
221. BASIC POLENTA RECIPE:
222. QUICK POLENTA SIDE DISH:
223. FLUFFY SWEET POLENTA: 117
224. POTATO FLOUR:
225. POTATO STARCH:
226. POTATOES -WHITE: 118
227. POTATOES - SWEET:
228. PROHIBITED FOODS & INFORMATION
229. CROSS CONTAMINATION
230. GLUTEN CONTAINING FOODS TO ELIMINATE FROM
YOUR DIET: 119 – 124
231. ROQUEFORT - BLEU CHEESES
232. ROUX BASED SAUCES: Gluten Free
233. SELF-BASTING POULTRY & MEATS:
234. STUFFINGS
235. THICKENERS
236. PSYLLIUM:
237. PUMPKIN & SQUASH SEED FLOUR:
238. QUINOA:
239. RAISING AGENTS, FOR BAKING:
240. WHIPPED EGG WHITES:
241. SODIUM CARBONATE
242. BAKER’S YEAST:
243. A ‘BIGA 126
244. RICE & RICE FLOURS:
245. ALL PURPOSE WHITE RICE FLOUR
246. BROWN RICE FLOUR:
247. RICE BRAN
248. RICE MILK:
249. RICE MILK Recipe:
250. COCONUT & OAT RICE MILK 127
251. BASMATI RICE
252. THAI FRAGRANT RICE
253. RICE STIR FRY
254. Rice Grown in the UNITED STATES 128
255. SALT:
256. ASSIUM BICARBONATE:
257. BICARBONATE:
258. MINERAL WATER & SODIUM BICARBONATE
259. SALT RESTRICTED DIETS: 129
260. HOT & PERKY SALT SUBSTITUTE:
261. SULPHITES:
262. AROMATIC SPICE MIX:
263. COMMERCIAL SALT SUBSTITUTES:
264. SEASONINGS: 130
265. ‘TRANS FAT:’
266. ‘SPECTRUM’
267. PALM OIL:
268. PALM KERNEL OIL: 131
269. COCONUT OIL OR COCONUT BUTTER:
270. SUET:
271. LARD:
272. SODIUM ALGINATE:
273. SODIUM CASEINATE: 132
274. SORGHUM FLOUR:
275. SOYBEANS:
276. SPELT FLOUR: (not gluten free) 133
277. List of Spices and Herbs:
Taste and Uses 134 to 141
278. TAMARIND:
279. VANILLA:
280. SOY SAUCE: TAMARI
281. STORAGE REQUIREMENTS FOR FLOURS:
282. SUGAR:
283. TYPES OF SUGARS:
284. SUGAR SUBSTITUTES: 142 to 143
285. SWEETENERS, FROM NATURAL SOURCES:
286. TAHINI:
287. TAPIOCA & TAPIOCA FLOUR: 144
288. TAPIOCA PUDDING FROM TAPIOCA PEARLS:
289. TAPIOCA DEXTRIN:
290. TARO:
291. POI:
292. TARO CHIPS:
293. TARO FLOUR OR DASHEEN FLOUR 145
294. TEFF FLOUR:
295. TEMPEH SOY BEAN CAKE:
296. TOFU:
297. SILKEN OR SOFT TOFU,
298. ACEPTIC’ drink containers 146
299. URAD DAL FLOUR:
300. VEGETABLE GUMS:
301. VEGETABLES Lists:
SEE ALSO ‘VITAMINS’ 147 to 146
302. VINEGARS:
303. VITAMINS: 150 to 151
304. WATER CHESTNUT FLOUR: 151
305. WHEAT and other names for Wheat Types
306. WORCESTERSHIRE SAUCE: 152
307. XANTHAN GUM:
308. YAMS:
309. Yam powder’ “fufu” 153
310. YEAST: more about Sourdough
311. YELLOW PEA FLOUR:
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A Gluten Free Diet Plan is not a fad, for many it is a necessity of life.
A Gluten Free Diet can help...
Celiac or ‘coeliac’ disease
Dermatitis herpetiformis
Gluten syndrome
Gluten intolerance
Weight loss or gain
Wheat Allergy
Bloating
Irritable Bowel Syndrome
Crohns
Colitis
Autism
Arthritis
Headaches Migraines
MS
among others
...Gluten Intolerance has over 300 symptoms that have often puzzled doctors and patients. Many people have suffered for years, taking medications etc. only to find out that the gluten in their diet was causing the problems. Elizabeth Hasselbeck brought international attention on the necessity for a gluten free diet for celiacs and others suffering from some of the over 300 symptoms that can be tell tale signs of gluten intolerance.
The book, Health & Nutriton
by: Trina Astor-Stewart will help you begin a gluten free diet plan with more success, answering many common questions.
Find gluten free recipes and remedies that will help you. Even if you have already started a gluten free diet this book will provide more information you need so you will not become discouraged. Since a gluten free diet is for life many people give up simply because they get hungry for the comfort foods they grew up with. Astoria Mills mixes make it easy to follow a gluten free diet, because you can have foods that taste good, foods you can share with family and friends and not be centered out or feel deprived because everyone else is having something delicious.
Click on the link to buy
instantly downloadable e-Book $19.95
'Two years after I was on a gluten free diet, of course I felt great, but along came holidays and I would be hard pressed not to cheat just a little bit. So I had to make some foods that I could serve everyone and they would not know the difference! ...and I'm so glad now because I can share my gluten free foods with everyone through Astoria Mills'. TJAS
So whether you are looking for the perfect gluten free chocolate chip cookie recipe, information on foods you can eat, what remedies you can use to feel better, or how to feed your baby or toddler a gluten free diet; this book is for you!
This is one of the best gluten free diet books to help you have a successful diet transition.
Testimonial: Thanks Chonya for buying my book and letting me post your letter after reading it.
April 2010
"Hi Trina,
I've been meaning to let you know what I thought of your "Health & Nutrition" book.
I have read it through a couple of times now along with my celiac friend and I must say it is a wonderful reference material. I have written in it, made notes and checked off all the recipes I want to try. It is one of the best purchases I've made yet and so informative for the everyday person. Exactly what I've been looking for.
It was also extremely encouraging to see how you and your family made it through the tough times and that it's is all part of the process, which can seem so long.
Thank you so much for all your help. I will be ordering my first batch of flour next month and am looking forward to baking again. If it is as good as I believe it wil be, I'm going to approach my health food store to carry it.
Thanks again, and keep up the good work
Chonya"
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Health & Nutrition