Get ready to shrink your belly as you enjoy tasty, gluten-free meals. On the Flat Belly Diet Gluten-Free plan, success has its own recipe: equal measures of planning and know-how. You’ll find that recipe in this chapter.
Start with smart strategies that can help maximize your weight loss while you’re on the plan as well as help you sail through those iffy moments that can make or break any dieter. Add a helpful guide to buying, storing, and using MUFAs as well as tips to pump up their flavor. (When you choose quality MUFAs, which are the core of our naturally flavorful way to eat and drop pounds, you’re halfway there!)
If you’re a gluten-free newbie, no worries. Our pantry guide will help you stock your gluten-free kitchen with all the foods you need to serve up the tasty recipes in this cookbook. (Photocopy the list and take it to the supermarket with you!) And if you’re a part-time or full-time vegetarian, you’ll learn how to get all the nutrients you need—without the gluten.
When you follow a gluten-free, high-MUFA diet, the trick is to embrace new (and yummy!) foods and find your inner chef. Our guide to gluten-free grains will introduce you to some delicious alternatives to wheat, barley, and rye (such as quinoa, buckwheat, and wild rice), and our quick-and-easy cooking and baking techniques will have you whipping up dazzling MUFA-rich, gluten-free dishes in no time.
Finally, you’ll find a selection of deliciously simple recipes for flavored oils, nut toppings, and seasoning mixes that will make any meal mouthwatering. All are gluten and additive free. Think of them as your quick-fix flavorings—though they take just minutes to prepare, you’ll use them time and again.
Because our plan centers on foods found to slim your belly, satisfy your hunger, and please your tastebuds, it’s easy to stick to. But to increase your chances of success, incorporate these simple strategies into your plan from the get-go. They’ll keep you focused, feed your motivation, and help you reach your weight loss goal.
Pick a time of quiet, perhaps each night while you watch TV, to picture where you’ll be for each meal and snack. Starting with breakfast, work your way through the next day (sticking, of course, to the rule to eat every 4 hours), and decide now what you’ll eat.
Early appointment in the morning? Pack a portable breakfast like Grab-and-Go Breakfast Cups before you turn in, and you won’t fly out the door hungry and empty-handed. Will your kid’s afternoon game interfere with your 4-hours-post-lunchtime snack? Bring along some Peanut Caramel Popcorn to munch on while you’re cheering, and you won’t have to stop for a bag of chips at the minimart or overeat when you finally sit down to dinner. Dining out with friends tomorrow night? Log on to the restaurant’s menu online and plan your order in advance. (For more tips, see “Dining Out, Flat Belly Style.”)
Anticipate potential challenges and plan (and pack food!) to meet them. That way, you’ll never be stranded for good options, and you will always avoid missteps that can derail your good intentions.
If you typically shoehorn your grocery shopping into your day, so that it ranks second or third on your to-do list, here’s the hard truth: If you don’t have the proper food on hand, it will never find its way into your mouth. So from now on, make shopping a must-do. That way, you’ll always have ample supplies on hand for fresh, tasty meals.
In Strategy #1, you’re planning what you’ll eat tomorrow. Take it a step further and map out which recipes you’d like to try in the coming week.
Once you have a list in hand, decide what shopping time works best for you. If you would rather skip the crowds, avoid hitting the supermarket right after work or at the end of the week or month, when many people get their paychecks. To make it even easier on yourself, pick the same time every week to do your shopping and put that “appointment” on your schedule (if you use a digital calendar, be sure to set a reminder alarm).
Once you upgrade grocery shopping to a must-do on your schedule, treat it like a doctor’s appointment you must keep; after all, it’s no less important to your health! And every time you keep that commitment, you’re showing yourself that your health and well-being count every bit as much as your family’s.
We’re not talking about your waist size (although that will shrink soon enough), but about the amounts of ingredients you use as you prepare your meals. Even if you’re used to throwing together delicious dishes with a dash of this and a splash of that, measuring your ingredients helps ensure that the Flat Belly Diet Gluten-Free plan controls your hunger and gives you the health and weight loss results you want. Measuring also keeps you mindful of how much you’re eating.
Research shows that most people underestimate serving sizes when they eyeball them. Guesstimating measures of MUFAs and other calorie-dense foods is an especially big gamble. For example, say you’re unknowingly drizzling 2 tablespoons of olive oil onto your salad instead of the proper MUFA allowance of 1 tablespoon. At 119 calories per tablespoon, making such a miscalculation over and over could seriously hinder your progress.
But the opposite is also true: If you don’t measure out your 2 delicious tablespoons of peanut butter, you may not get every last bit that’s coming to you. Even if 2 tablespoons seems like a lot to you, resist any urge to use less. If you reduce the amount, not only will you take in less MUFA overall, but your hunger might return more quickly and throw off your meal timing. So measure away and enjoy!
You finished your snack half an hour ago when, out of nowhere, you’re blindsided by a massive craving for ice cream. Rather than agonize over whether to hit the drive-thru, ask these two questions:
Sudden onset is a telltale sign of emotional hunger. True physical hunger, on the other hand, comes on gradually. And a craving for a specific food (such as that ice cream) or a type of food (something salty) is another clear sign of emotional hunger. When you learn to spot hunger pangs that radiate from above the neck, it will get easier to tune them out and listen to your belly instead. (If it’s rumbling, your body needs food.)
Once you’ve determined that your hunger is emotional rather than physical, head for the nearest full-length mirror. Take stock of the visible results you’ve achieved thus far. They’re tangible proof that what you are doing is right for you. It took a leap of faith—in yourself—to get you here. Honor your commitment to yourself and go the distance. You deserve success.
It never fails. You’re in the zone, doing great, and then bam—an office birthday party, a holiday family dinner, or drinks with friends. Suddenly, you’re on shaky ground. Everyone is eating—cheese puffs, birthday cake, Mom’s signature lasagna (gluten, gluten everywhere!), and it’s hard to just say no.
Whether it’s pressure to “just have a little” from family and friends, a waiter who betrays his impatience with your questions about a particular dish, or a hostess who’s “hurt” that you haven’t sampled her famous crab dip, social situations can be tough. It’s especially hard if you feel deprived and turn your focus on the foods you’re giving up.
When that happens, shift your focus. Take a moment to reflect on what you’re getting. A slimmer figure. A longer, healthier life. A new attitude about food—that it’s a pleasure, rather than a source of guilt and fear. An opportunity to motivate others, perhaps people you love, to change their lifestyles and their lives. The fun of bringing a healthy dish from this cookbook to your next social engagement or family dinner, and not telling them it’s healthy until after they’ve exclaimed how delicious it is.
That’s a lot of perks to focus on! So the next time a social situation makes you second-guess your resolve, take a moment to remember them. Chances are, you’ll feel a new confidence in the choices you’ve made, and they’ll taste better than anything on the buffet table.
Nutritious, versatile, and easy to use, MUFA foods are some of the most delicious on planet Earth. However, it’s important to buy the best you can afford, store them properly, and use them in ways that maximize both their flavor and their nutritional benefits.
With every tasty bite, the foods on this plan work hard to fight belly fat, help you lose extra pounds, and more. Here’s what you need to know.
Buy them: Choose oils based on how you’ll use them (cooking or drizzling) and on flavor (strong or mild). Look for oils that are expeller-pressed, a chemical-free extraction process that lets the oil keep its natural color, aroma, and nutrients. Delicate oils like flaxseed should be cold-pressed, which means they’re pressed in temperatures below 120 degrees. Only buy an amount you’ll use in about 2 months. Any longer than that, and the oil will deteriorate and become stale and bitter.
Store them: Keep most oils in a cool, dark place, like the back of your pantry. Exceptions: Flaxseed and walnut oils do best in the refrigerator; they break down more quickly in warm temperatures.
Use them: Drizzle oil on salads, veggies, and grilled meats and fish, or into marinades and dressings. Pick up an oil “mister” at a kitchen gadget store. It allows you to spray a fine mist of oil on foods.
Tip: Use dark glass jars or tins (rather than clear plastic or glass bottles) to protect those precious oils from light, a source of flavor-sapping oxidation.
Most MUFA for the money: Safflower oil labeled “high oleic” contains the most MUFAs, followed by olive and canola oils.
Serving: 1 tablespoon
Buy them: Besides jarred or canned olives, you’ll find a great selection—black or green, salty, sweet or spicy—at many grocery store deli counters or olive bars. They may also be flavored with herbs or hot chiles. For a change of pace from the fruit itself, pick up a jarred tapenade that lists olives as the main ingredient and contains about 40 calories per tablespoon. As always, read the ingredients list carefully.
Store them: Keep olives and tapenade in their original jars or in airtight containers in the refrigerator. If you buy olives in cans, transfer any left over into an airtight container and store them in the fridge.
Use them: Yummy by themselves as a snack or appetizer, olives can also be tossed into salads or included in meat dishes and pasta sauce. Though olives and tapenades are rich in healthy fats, they also tend to be salty, so limit olive dishes to one per day to keep your sodium intake in check.
Tip: The next time you fix a sandwich, spread on a serving of tapenade. It’s a delicious alternative to traditional condiments like ketchup and mayonnaise.
Most MUFA for the money: Pop the olives you enjoy! All varieties provide almost three-quarters of their fat as oleic acid.
Serving: 10 olives or 2 tablespoons tapenade
When you’re looking for a little something to spread on your gluten-free bread or crackers, turn to tapenade. In the regional cuisine of Provence, France, this thick, delicious paste made from black olives, capers, anchovies, and olive oil is a traditional condiment. It may also include lemon juice, basil or other herbs, liqueur such as brandy, mustard, and sometimes bits of tuna.
Here in the United States, food manufacturers use the word tapenade to advertise spreads or dips made from “Mediterranean” ingredients. This means that the tapenades in the deli case or condiments aisle may contain green olives rather than the traditional black—or no olives at all, much less the other traditional ingredients. Some ready-made tapenades contain artichokes, sun-dried tomatoes, roasted red peppers, or even figs.
To count as a MUFA, a packaged tapenade must list olives as a main ingredient. The tapenade you buy should also be labeled “gluten free.” If it’s not, check the ingredients carefully to ensure they do not include gluten-containing fillers or additives. Keep an eye on the nutrition label, too: Each tablespoon should contain about 40 calories.
We suggest that you make your own tapenade. It’s easy, gives you control over the ingredients, and is sure to yield a spread that better pleases your palate. You can adjust the proportions of the basic ingredients to your liking and experiment with additional ingredients—a dash of lemon juice here, a pinch of oregano there. Plus, you save money. Store-bought tapenades can be pricey! You’ll find our yummy gluten-free recipe on this page.
Buy them: Select nuts that are labeled “plain” and/or “raw.” Avoid oil-roasted or salted varieties, which add extra fat and calories as well as sodium (dry-roasted without salt are fine). Bypass nuts that are dark, mottled, or shriveled. Never buy nuts in their shells from a bulk bin, to avoid cross-contamination with gluten. Bypass additive-packed nut butters and look for brands labeled “all natural.” Your pick should contain only small amounts of salt, oil, or sugar (which may be listed as molasses or evaporated cane juice). Steer clear of seeds that are discolored or shriveled or smell rancid or musty.
Store them: Stash nuts and seeds in airtight containers and keep them in a cool, dry place like your pantry. Raw, unshelled nuts will last 6 to 12 months; shelled nuts keep 3 to 4 months. You can also freeze shelled nuts for up to a year. Natural nut butters have a layer of oil on top, and trying to mix it is a sloppy task. So store the jar upside down to incorporate the oil back into the nut butter and keep opened jars in the refrigerator. If you find it hard to spread, remove the lid and warm the jar in the microwave for 10 seconds, or spoon your serving into a glass dish and heat.
Use them: Sprinkle nuts and seeds onto salads and cooked veggies, or into gluten-free pasta, yogurt, gluten-free cereal, or gluten-free pancake or muffin batter. Chop or grind them up for a crunchy coating for fish or chicken. Or toss them with dried fruit in a resealable plastic bag for an easy, on-the-go snack. Swirl a gluten-free nut butter, such as Smart Balance Peanut Butter, into gluten-free oatmeal, blend it into smoothies, or spread it onto gluten-free waffles or crackers. It’s tasty on apple slices, too.
Tip: Store nuts in mason jars on your kitchen counter, away from direct sunlight, to keep these frequently used ingredients stylishly accessible.
Most MUFA for the money: Macadamia nuts provide more MUFAs than any other nut or seed.
Serving: 2 tablespoons
Although they’re high in fat, eating nuts does not lead to weight gain. In fact, research suggests that they may help people manage their weight better. For instance, in a 2007 Spanish study of 8,865 people, those who ate nuts at least twice a week were less likely to gain weight over a more than 2-year period than those who never or rarely ate them.
Even when people add nuts to their usual diets, they don’t seem to gain. In a small 2007 study from Purdue University, women added 344 calories worth of almonds a day to their diets and neither ate less nor exercised more. After 10 weeks, they hadn’t gained weight. But there’s nothing magical about almonds keeping off weight. Studies on walnuts and peanuts have reported similar findings.
The bottom line, according to a 2007 scientific review of nuts and body weight: When added freely to a diet, nuts cause less weight gain than would be predicted, and when added to a calorie-controlled diet, they don’t cause weight gain and may make weight loss easier.
How can indulging in such a fat-rich treat help you avoid packing on pounds? Researchers think that the fiber and protein in nuts help make you feel full longer, so you’re less hungry and eat less at your next meal. And there’s some evidence that nuts may affect metabolism in a way that compensates for the high calories they contain.
Buy them: Select fruits that are firm or give just slightly when gently pressed. Bypass those that are bruised, cracked, or indented. Scan ingredient lists on guacamole. Avocado should be listed first.
Store them: To ripen a very hard avocado, keep it on the counter for 24 to 48 hours; putting it into a paper bag will shorten ripening by a day. Keep ripe avocados in the refrigerator and use within 1 or 2 days.
Use them: Avocados can be mashed for dips or spreads, or sliced and chopped for sandwiches or salads.
Tip: To prevent a leftover portion of avocado from turning brown, coat the exposed flesh with lemon juice, wrap tightly in plastic wrap, and store in the refrigerator.
Most MUFA for the money: Compared to avocados from Florida, Hass avocados provide almost twice the amount of MUFAs per ¼-cup serving.
Serving: One-fourth of an avocado (about ¼ cup)
To pit an avocado, use a small serrated knife to cut through the skin and around the pit lengthwise. Twist the halves apart. If the pit remains attached, gently press the serrated knife into the pit until the blade bites into it and then lift the pit from the flesh. To remove the pit from the knife, tap it on the edge of a sink or trash can.
To peel an avocado, place the halves cut side down. Cut 2 equally spaced lengthwise slits just through the skin. With the edge of a knife blade, lift the top corner of each strip and peel back the skin. Or scoop the avocado out of the peel with a spoon.
Buy it: Check labels for the words semisweet, bittersweet, or extra bittersweet. Choose chocolate that contains at least 60 percent cacao. Stock up on chips, bars, and chunks. (Many of Hershey’s chocolate chunks and chips are gluten free, but always check the label before you buy.)
Store it: Keep unopened chocolate in a cool, dry place (not above 75°F or you risk a soft, gooey mess). Opened chocolate should be stored in an airtight container or bag in the refrigerator or freezer. Stored chocolate may develop a slightly white coating, which is perfectly safe to eat.
Use it: Savor it straight up, melted onto fresh fruit, baked into gluten-free muffins or quick breads, grated into gluten-free oatmeal or yogurt—we’re sure you will think of something!
Tip: If you’re used to milk chocolate, go dark gradually—from semisweet (you’ve eaten it in cookies!) to extra bittersweet—so you train your tastebuds to appreciate the stronger, richer flavor of real chocolate.
Most MUFA for the money: Because all dark chocolate contains rich amounts of MUFAs, select your favorite. Never tasted dark chocolate? To get the scoop on our dark chocolate taste test, see the chart below.
Serving: 1 ounce or ¼ cup chips
Each of these brands is certified gluten free as of this printing, but be sure to check labels each time you buy.
| ENDANGERED SPECIES CHOCOLATE COMPANY: DARK CHOCOLATE WITH DEEP FOREST MINT |
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| Description | 70% cocoa; 10% of profits are donated to protecting endangered animals |
| Comments | “This one turned me into a dark chocolate lover,” said one tester. Staffers loved the balance of mint and cocoa and the charitable tie-in. |
| Nutritional Lowdown | Serving size: ½ bar (1.5 oz); 250 cal, 2 g pro, 23 g carb, 16 g fat, 10 g sat fat, 0 mg chol, 3 g fiber, 50 mg sodium, 17 g sugar |
| Cost and Where to Buy | $2.75 per bar; natural food stores; www.chocolatebar.com |
| DOVE: RICH DARK CHOCOLATE |
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| Description | Made with Cocoapro (specially processed cocoa designed to preserve high levels of heart-healthy flavonoids); individually wrapped squares |
| Comments | “Like velvet,” remarked a taster. Dove was a unanimous fave among editors. |
| Nutritional Lowdown | Serving size: 5 pieces (1.4 oz); 210 cal, 2 g pro, 24 g carb, 13 g fat, 8 g sat fat, 5 mg chol, 3 g fiber, 0 mg sodium, 19 g sugar |
| Cost and Where to Buy | 19 g sugar $3 per bag; grocery stores (United States only) |
| ITHACA FINE CHOCOLATES: ART BAR EXQUISITE SWISS DARK CHOCOLATE WITH COCONUT |
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| Description | Minimum 58% cocoa with coconut; certified organic Swiss chocolate; Fair Trade certified; 10% of profits go to art education programs |
| Comments | “Like a chocolate-dipped macaroon,” one muncher said. Coconut shavings added great texture. |
| Nutritional Lowdown | Serving size: about 1⁄3 bar (1.4 oz); 200 cal, 2 g pro, 21 g carb, 15 g fat, 10 g sat fat, 0 mg chol, 6 g fiber, 0 mg sodium, 13 g sugar |
| Cost and Where to Buy | 13 g sugar $3 per bar; www.ithacafinechocolates.com |
| SCHARFEN BERGER CHOCOLATE MAKER: 70% CACAO BITTERSWEET CHOCOLATE BAR |
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| Description | 70% cocoa |
| Comments | Staffers tested a variety of bars from this brand, but the bittersweet was juuust right for its smooth, melt-in-your-mouth flavor. |
| Nutritional Lowdown | Serving size: ½ bar (1.5 oz); 250 cal, 3 g pro, 20 g carb, 18 g fat, 11 g sat fat, 0 mg chol, <1 g fiber, 0 mg sodium, 13 g sugar |
| Cost and Where to Buy | $4.25 per bar; www.scharffenberger.com (United States only) |
| DAGOBA: ROSEBERRY DARK CHOCOLATE BAR |
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| Description | 59% cocoa blended with dried raspberries and bits of rose hips; 100% organic; supports Fair Trade |
| Comments | “Loved the tart, sweet bits of raspberry blended into a decadent dark chocolate,” commented a choco-maniac. |
| Nutritional Lowdown | Serving size: ½ bar (1 oz); 157 cal, 1 g pro,17 g carb, 9 g fat, 6 g sat fat, 0 mg chol, 3 g fiber, 0 mg sodium, 12 g sugar |
| Cost and Where to Buy | $2.89 per bar; natural food stores; www.dagobachocolate.com |
We at Prevention are label mavens: We always want to know what’s in our food and how much of it. When you shop for a gluten-free diet, it’s doubly important to read food labels—every food, every time you shop. While all the staples on our pantry list are “Go” foods, any packaged food should be labeled “gluten free” before it goes in your cart. These guidelines can help make sure you buy right.
Watch for these words. If a food is not labeled “gluten free,” read the ingredients list and the “Contains” statement on the label. In general, any of these words means the food contains gluten: wheat, barley, rye, malt (unless a gluten-free source is named, like corn malt), brewer’s yeast, and oats (only oats labeled “gluten free” are safe to eat). Also, unless a gluten-free grain is named as the source, avoid foods with these words: malt, malt flavoring, and modified food starch. Modified food starch can be safe, however, if the “Contains” statement doesn’t include wheat.
Be particular about dairy. The Flat Belly Diet Gluten-Free plan recommends fat-free and low-fat dairy products, which typically contain fillers or other ingredients that contain gluten. Buy only those dairy products labeled “gluten free.”
Be aware that gluten is everywhere. It’s in soy sauce, nondairy coffee creamer, and countless other packaged foods, so be sure to read “Sneaky Sources of Gluten.” (Foods that people with celiac disease should absolutely avoid—called “No” foods—are listed in Chapter 2.)
Gluten-free shopping has a learning curve, but keep your eyes on the prize: better health and a slimmer belly. You’ll get the hang of it sooner than you think!
Yes, you can follow a vegetarian diet and still lose weight on the Flat Belly Diet Gluten-Free plan. (Every one of those delicious MUFAs is naturally gluten free!) To ensure that you get all the nutrients your body needs as you outsmart sneaky sources of gluten, keep a few things in mind.
Read your labels. Many foods that are mainstays of the vegetarian diet contain, or may contain, gluten. These include grain- or nut-based milks, meat alternatives, and Asian products like seasoned tofu or tempeh, miso, seitan, and tamari sauce. As always, CTL—Check the Label.
Mind your vitamins and minerals. On the Flat Belly Diet Gluten-Free plan, you’ll eat plenty of nutrient-rich fruits, veggies, and nongluten grains. However, when you’re a gluten-free vegetarian, it’s more of a challenge to get adequate amounts of vitamins B12 and D and the minerals calcium, zinc, and iron. And you can’t depend on gluten-free breakfast cereals—most aren’t fortified. Fortunately, there are plenty of gluten-free vegetarian sources of these must-have nutrients:
• Vitamin B12: eggs, Cheddar cheese, low-fat yogurt, and specific brands of nut- or grain-based milks (Silk Soy or Rice Dream)
• Vitamin D: eggs, gluten-free Rice Chex (General Mills), specific brands of orange juice (Minute Maid Calcium + D, Tropicana Calcium + D), specific brands of nut- or grain-based “milks” (Silk Soy, Rice Dream, Pacific Natural Foods)
• Calcium: cooked greens (kale, spinach, turnip, beet, or mustard greens), calcium-fortified orange juice, stewed tomatoes
• Zinc: Cheddar cheese, low-fat yogurt, most kinds of beans, quinoa, walnuts, and almonds. Soaking dried beans before you cook them may increase the availability of zinc.
• Iron: seeds (pumpkin, flax, sesame, sunflower), quinoa, amaranth, gluten-free oats, teff, sorghum, millet, soybeans, pulses, almonds, peanuts, dried apricots, prunes and raisins, cooked spinach, baked potato (with the skin), green peas, acorn squash, Brussels sprouts, blackstrap molasses, enriched gluten-free bread products, cereals, and pasta
Mind your protein. Gluten-free soy-based meat alternatives are hard to find, so it’s important to eat a wide variety of plant protein throughout the day so you get an adequate intake of indispensable amino acids. Grains that don’t contain gluten, including quinoa and brown rice, and many varieties of beans, lentils, split peas, nuts and seeds, and tofu are good sources of protein.
While the names of these grains may sound strange, they’re 100 percent delicious. To sample them, go on a grains safari, either in the organic food section of your local supermarket or a local natural foods store. You can enjoy them in dozens of ways—as a sweet hot cereal or savory side dish, in soups and stews, and as flour for pancakes, muffins, and quick breads. They’re usually made into cold, ready-to-eat cereal, too.
Amaranth: A sacred food to the ancient Aztecs, this grain has a cornlike aroma and woodsy flavor. For a hearty main dish, mix it with beans. Cook it in fruit juice or water, and add a small amount of chopped fruit and nuts, and it becomes a delicious hot breakfast cereal.
Buckwheat: Buckwheat’s hard outer hull contains a kernel called the groat. Whole groats are cooked as a side dish or added to soups, stuffings, stews, and casseroles. Ground groats are cooked as a hot cereal or made into flour mixed with varying amounts of the crushed hulls. Dark buckwheat flour, which contains more hulls, has a stronger, more distinctive flavor than the lighter flour.
Millet: The most common variety in North America is light yellow millet and has a slight cornlike, sweet, nutty flavor. It can be cooked in water or broth and eaten alone as a cereal, as a side dish such as pilaf, or used for poultry stuffing or as a salad. Puffed millet is excellent as a cold cereal or—when crushed—as breading.
Quinoa: A native South American grain with a soft, crunchy texture, quinoa boasts the highest nutritional profile of all grains—it’s often called a supergrain. It contains more high-quality protein than other grains and cereals.
Sorghum: Use this small, round seed, slightly larger than a peppercorn, in pilaf; add to casseroles, stuffings, or salads; or use as an alternative to rice in pudding. Ground into flour, sorghum’s mild flavor won’t compete with the flavors of other ingredients.
Teff: This tiny cereal grain—about 100 to 150 teff grains equal the size of one wheat kernel—has a nutty, mild, molasses-like flavor. You can eat it as a hot cereal, in a side dish or casseroles, or cold in salads. You can also find pasta made from teff.
Wild rice: You can enjoy its chewy texture and nutty, roasted flavor alone or use it in casseroles, salads, or side dishes.
Now that you know which grains are gluten free, here are a few ways to enjoy them.
Whether you’re a gluten-free expert or just trying this eating style for the first time, it’s crucial to know the facts about cross-contamination—the unintentional contact of a gluten-free food with wheat, barley, or rye. Cross-contamination has the potential to happen any time a gluten-free food comes into contact with wheat, barley, or rye. Eating cross-contaminated foods can be a danger to you if you have celiac disease or a gluten sensitivity because you risk exposure to gluten from unsuspected sources.
It’s important to know that cross-contamination can happen at any stage in the process of making, packaging, or transporting gluten-free foods. For example, gluten-free grains might journey in railcars or trucks that have previously held wheat, barley, or rye. Or manufacturing plants might have made gluten-free products on the same lines as foods that contain gluten. Cross-contamination can even occur in your own kitchen—for example, if you prepare gluten-free foods with a cutting board, microwave tray, or colander that has come into contact with gluten. (See “Avoid Cross-Contamination in the Kitchen”).
It sounds scary, but manufacturers of gluten-free products are keenly aware of the potential for cross-contamination and take stringent measures to avoid it. They may make gluten-free foods on separate production lines or even in separate facilities dedicated solely to gluten-free products. There are other safeguards, too. Most manufacturers test their raw ingredients and finished products for gluten and periodically have independent labs test their gluten-free products for the presence of gluten.
Oats are one of the healthiest foods you can eat, brimming with protein, fiber, iron, and B vitamins. But it’s also true that some packaged oats and oat products can be cross-contaminated with wheat, rye, and/or barley. Fortunately, there are companies that produce uncontaminated oats, grown on dedicated fields and processed in dedicated gluten-free facilities. These specialty gluten-free oat companies include:
While most people with celiac disease can eat moderate amounts of pure, uncontaminated oats, a small number may not. Individuals with celiac disease should always check in with their doctor or dietitian before adding them to their gluten-free diet.
You shouldn’t need any store-bought sweets or desserts—we’ve got plenty of delectable gluten-free treats beginning on this page. Keep in mind that it is difficult to find gluten-free sweets that are fat free or low calorie, and that these types of products tend to contain a lot of fat.
When it comes to making your own desserts or just having sweeteners on hand, our top choices are listed on this page. Use low-calorie versions, if you can find them, but check labels for added ingredients that may not be gluten free. If you can’t find low-calorie, gluten-free substitutes, use these sweeteners sparingly or not at all.
Dressings and other condiments used on the Flat Belly Diet Gluten-Free plan should be fat free and/or low calorie as well as gluten free. For a list of suggested sauces to have in your pantry, check out our list.
Many drinks are safe for consumption on a gluten-free diet. Most teas, coffees, hot chocolate mixes, and ciders are safe (see full list). And although you shouldn’t be drinking them regularly as part of the Flat Belly Diet, the following are generally gluten free: soft drinks, pure distilled alcoholic beverages (i.e., rum, whiskey, vodka), wine (red and white), and most liqueurs.
* Because of cross-contamination concerns, any product made from even these grains should be labeled “gluten free.”
** Because oats are often cross-contaminated with wheat, barley, and rye, take special care to select only oats labeled “gluten free.”
Because gluten travels under several assumed names, it’s often hard to spot on food labels. If the food is not labeled “gluten free,” remember to look for wheat, barley, rye, oats, malt, or brewer’s yeast in the ingredients list. Here are a few of the foods that may contain “undercover gluten.”
In our recipes, we call for a number of ingredients that require careful checking of labels. Some of these products include deli meats, such as sausage and bacon; balsamic vinaigrette; rice vinegar; various mustards; seasoning mixes; polenta; and semisweet chocolate chips. Always read labels carefully to avoid sources of gluten.
MUFA foods are a foodie’s dream come true—lovely to look at, full of flavor, satisfying, and healthy to boot. However, because MUFA foods are high in fat, you’ll want to cook them in ways that add flavor, not unnecessary fat and calories.
The cooking techniques below are our go-to methods—quick and easy, low in fat and sodium, and well suited to bringing out the full flavor of MUFA foods. We’ve even provided a few tried-and-true test kitchen tips for each method.
To transform virtually any veggie from bland to mind-blowing, toss a pan of them with a drizzle of canola oil, a pinch of kosher salt, and freshly ground black pepper. Then roast them at around 400°F until nicely browned (30 to 45 minutes). The veggies should have crisp edges and tender middles. (Poke them with a fork to test.)
Roast in a shallow baking dish, the bottom of a broiler pan, or a rimmed baking sheet. The hot air surrounds the veggies and browns them nicely. Avoid deep casserole dishes and don’t cover the dish, or you won’t get the desirable color or crispness.
If you’re new to roasting, you’re in for a treat! Pale, mild-tasting cauliflower caramelizes to golden brown and takes on a rich, nutty flavor. Brussels sprouts are neither bitter nor mushy, but sweet and pleasingly tender-crisp. Carrots go from run-of-the-mill to savory. Sliced first into thin circles, roasted potatoes have a crispy, chiplike crust surrounding a tender center—for flavor, they rival french fries. To add color, nutrients, and even more flavor, combine roasted potatoes with slivered yams.
Set it and forget it, but when mealtime comes, savor it! Whatever goes into a slow cooker—low-fat proteins, lean cuts of meat, dried beans—slow-cooks to succulent perfection. Slow cookers are indispensable for cooks who want to maximize flavor and minimize fat, and who need a flavorful, healthy meal to be ready the minute they walk in the door.
Slow-cooking has a few basic guidelines. For example, cut raw meat into pieces and place them at the bottom of the slow cooker so that they heat up relatively quickly, and make sure cooking times are specific to your appliance (they’re different for a 3-quart versus a 6-quart cooker).
New to slow-cooking? Don’t leave those instructions at the bottom of the box. Before you fire up your new slow cooker, read the accompanying manual, especially the directions concerning food safety.
Cooking over a flame drains off fat while imparting delicious smoky flavor to meat, chicken, and seafood. Keep grilling simple and speedy: Choose proteins that cook within 25 minutes over direct heat, such as steaks and chops, chicken pieces, fish steaks, tofu, and burgers. Or skewer variations of these in cubed or meatball form.
To keep meat, fish, or poultry moist and flavorful, sear it on all sides to lock in juices, and marinate it (in a gluten-free marinade) before grilling. If you like, baste with a gluten-free marinade a few times while cooking. Cook seafood just until opaque at the center, but don’t rely on visual appearance to judge doneness of meat or chicken. Instead, invest in an instant-read thermometer, which is more reliable. Remove meat from the grill when it’s within 10 degrees of doneness. Set aside for several minutes while the temperature continues to rise. It’s ready to serve when the thermometer reaches the temperature for doneness.
To infuse flavor without adding fat, immerse fillets of any mild-flavored, firm-fleshed fish (we like salmon, sea bass, cod, and halibut) in barely simmering liquid and cook until just opaque all the way through—roughly 20 to 30 minutes, depending on thickness. From this supremely simple technique comes intensely savory flavor.
To whip up a simple poaching liquid, chop 2 carrots, a celery stalk, and an onion, and add them to a pan of water with a splash of vinegar or lemon juice. Toss in a few whole peppercorns, a bay leaf, a sprinkling of kosher salt, and any fresh herbs (dill is excellent) you happen to have in the fridge. Remove the fish and veggies when done and turn up the heat to reduce the poaching liquid to a sauce.
A little oil and a lot of heat add up to a superfast low-fat cooking method. Stir-frying requires some slicing and dicing up front, but pays off big with meals that cook up in as little as 10 minutes. Another advantage of stir-frying: It allows you to experiment with unlimited combinations of proteins and vegetables. Thin strips or slices cook quickly and evenly over high heat—vegetables retain flavor and crisp-tenderness, while proteins stay tender.
No time to chop veggies? Buy them prewashed and precut. Or hit the supermarket salad bar for a wide variety of ready-to-cook veggies. Here are our favorite stir-fry secrets: Roll tofu cubes or strips of chicken in sesame seeds for a delicious crunch. Use baby vegetables, which are sweet (to look at and to taste) and require little to no prep. Stir in a cup of frozen chopped spinach (slightly thawed) for 1 minute before your stir-fry is done to add color, flavor, and body-nourishing iron.
If you’ve been diagnosed with celiac disease, this message is for you: If any portion of your gluten-free meal comes into contact with ingredients that contain gluten, the result could be uncomfortable, even harmful. Remember—even a speck of gluten can ruin your day! So how do you prevent contact, especially when you share a kitchen?
To stay safe and healthy, take care before, during, and after preparing your gluten-free meals—and make sure friends, family, and restaurants follow these guidelines, too.
• In your pantry, freezer, and fridge, store all gluten-free products (including gluten-free breads, crackers, pastas, mixes, and more) apart from foods that contain gluten.
• Buy two jars of anything eaten on gluten-free bread, such as peanut butter, jelly, and mayonnaise—and be sure to label which jar is gluten free and which is for regular bread. If that doesn’t work for your family, institute a strict rule: When it comes to foods in jars, absolutely no double-dipping allowed. Once the utensil touches the bread, it doesn’t go back into the jar!
• Buy two sets of kitchen tools (cutting boards, colanders, serving spoons, tongs, and so forth). It might help to make the gluten-free tools of a different make or color, or mark them with a bit of bright duct tape. Alternatively, prepare gluten-free foods first, followed by gluten-containing foods, and scrub the tools well after each use.
• If your microwave oven or grill is used to prepare foods that contain gluten, keep these appliances scrupulously clean; wash them or wipe them down with a mild detergent or soap after each use, and then dry them thoroughly.
• When microwaving gluten-free foods, always use a clean plate rather than one that has just been used to microwave gluten-containing foods. It’s also helpful to have separate splatter covers. (You can mark the gluten-free cover with duct tape.)
• If possible, get a separate toaster oven for gluten-free breads to avoid getting crumbs from regular bread on your slices. Or lay your gluten-free bread on aluminum foil. You might also use toaster bags, available online. If you’ve never heard of these nifty little items, toaster bags are little plastic pouches that you can tuck your gluten-free bread into. You can use them to heat pizza and make grilled cheese, too! Most can be reused and are dishwasher safe.
Whether you’re whipping up a salad or looking for a quick, MUFA-rich snack, you’ll return to these quick-and-easy recipes for flavor-infused oils, flavored nuts, and seasoning mixes time and again. And because you’re making them yourself, you know they’re gluten free.
There are plenty of great-tasting MUFA-rich oils to choose from, but loading up on all of them at once can get pricey. Instead, use the following recipes to add a twist to your basic olive oil or approximate the flavor of a nut oil. Remember that olive oil becomes cloudy when refrigerated but quickly returns to its clear hue when brought to room temperature.
4–6 cloves garlic, thinly sliced
6 large green olives, coarsely chopped
1 or 2 sprigs basil, oregano, or your favorite herb
2 cups extra-virgin olive oil, divided
½ teaspoon black peppercorns
1. Combine the garlic, olives, herbs, and ½ cup of the oil in a small saucepan.
2. Heat gently over medium heat for 5 to 7 minutes, or until the garlic turns golden.
3. Remove the pan from the heat and let cool. Strain the oil through a fine cheesecloth and discard the garlic, olives, and herbs. Add the strained oil to the remaining 1½ cups oil. Add the peppercorns and place in a sterilized jar or bottle. Refrigerate for up to 2 weeks.
1 cup walnuts, hazelnuts, or almonds
2 cups extra-virgin olive oil, divided
1. In a blender or food processor, combine the nuts and ½ cup of the oil. Blend or process until the nuts are finely chopped. Add to the remaining 1½ cups oil and place in a sterilized jar or bottle.
2. Cover and refrigerate for 10 days. Strain the nuts from the oil and return the oil to the refrigerator. Use within 1 month.
Use these mixed-nut toppings to complement your favorite salads, fruit crisps, or coffee cakes—or snack on them straight from the dish!
¼ cup chopped walnuts
¼ cup chopped pecans
¼ cup chopped Brazil nuts
½ teaspoon cinnamon
1 tablespoon agave nectar
1. Preheat the oven to 350°F. Line a small baking sheet with foil and coat the foil with cooking spray.
2. Combine the walnuts, pecans, Brazil nuts, and cinnamon in a medium bowl. Add the agave nectar and toss to coat.
3. Spread the nut mixture evenly on the prepared sheet and bake for 8 to 10 minutes.
4. Cool completely and store in a resealable plastic bag.
1½ tablespoons brown sugar
1 tablespoon Dutch process cocoa or 2 tablespoons semisweet chocolate chips, finely chopped
¼ teaspoon cinnamon
½ cup chopped pecans
½ cup chopped hazelnuts
2 teaspoons canola oil
1. Preheat the oven to 350°F. Line a small baking sheet with foil and coat the foil with cooking spray.
2. Combine the sugar, cocoa or chocolate chips, and cinnamon in a small bowl. Add the pecans, hazelnuts, and oil and toss to coat.
3. Spread the nut mixture evenly on the prepared sheet and bake for 8 to 10 minutes.
4. Cool completely and store in a resealable plastic bag.
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon dry mustard
1⁄8 teaspoon cayenne pepper
½ cup almonds
½ cup peanuts
2 teaspoons canola oil
1. Preheat the over to 350°F. Line a small baking sheet with foil and coat the foil with cooking spray.
2. Combine the spices in a medium bowl. Add the nuts and oil and toss to coat.
3. Spread the nut mixture evenly on the prepared sheet and bake for 8 to 10 minutes.
4. Cool completely and store in a resealable plastic bag.
The spice aisle is teeming with dozens of seasoning mixes that are quick, convenient—and frequently contain gluten. If you keep a good supply of basic herbs and spices on hand, though, you can whip up your own mixes for a fraction of the cost. Store each blend tightly covered in a cool, dry place.
¼ cup ground coriander
1½ tablespoons ground turmeric
1 tablespoon ground fenugreek
1 tablespoon ground cumin
1 teaspoon ground cardamom
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon allspice
1⁄8 teaspoon ground red pepper (or more to taste)
2 tablespoons paprika
2 tablespoons freshly ground black pepper
1 tablespoon garlic powder
2 teaspoons red-pepper flakes
2 teaspoons dried thyme
2 teaspoons dried oregano
2 teaspoons onion powder
2 teaspoons mustard powder
2 tablespoons freshly ground black pepper
1½ tablespoons ground cumin
1 tablespoon ground coriander
1 tablespoon salt
1½ teaspoons ground cardamom
¾ teaspoon ground cloves
2 tablespoons dried basil
2 teaspoons dried marjoram
2 teaspoons thyme
2 teaspoons rosemary
2 teaspoons oregano
1 teaspoon garlic powder
2 tablespoons chili powder
1 tablespoon paprika
1 teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground chipotle chile pepper
¼ teaspoon salt
2 teaspoons cayenne pepper
2 tablespoons ground allspice
2 tablespoons dried onions
4 teaspoons salt
1½ teaspoons onion powder
1½ teaspoons dried thyme
1½ teaspoons dried mustard seed, crushed
1 teaspoon dried pepper
1 teaspoon dried nutmeg
1⁄8 teaspoon ground cloves
Gluten-free baking is both art and science, and goodies like the cakes, cookies, quick breads, and muffins in Chapters 12 and 13 are scrumptious when you use a few gluten-free baking tricks of the trade. Armed with the tips below, you’ll be turning out yummy gluten-free treats in no time. (If your kitchen isn’t 100 percent gluten free, follow the tips in “Avoid Cross-Contamination in the Kitchen,” too.)
Use more than one flour. Most gluten-free grains are ground into flour; so are potatoes, tapioca, nuts, and beans. Each of these gluten-free flours has unique properties that affect the finished item’s texture and flavor. Gluten-free experts agree: Using a combination of gluten-free flours results in a tastier finished product. Experiment and taste as you bake—you’ll soon gain a knack for using the right flour combinations. For example, a combination of bean and sorghum flours can produce a moist, delicious chocolate cake.
Whip it good. Bakers know never to overbeat wheat dough—the gluten bonds become too strong and elastic, resulting in a tough loaf. But you want to beat gluten-free dough. It lightens the dough by introducing air bubbles. Be sure to beat for the full time called for in recipes. To make the process easier, use a heavy-duty stand mixer, rather than the handheld variety.
Oil up. Gluten-free doughs and batters tend to be on the sticky side, so oil your hands before you work them. You can wet them with water, too.
Stamp out steam. Because gluten-free doughs are often moist, breads or pizza dough can turn out mushy if they emit too much steam as they bake. To crisp them up, bake pizza dough on a pizza stone. When you bake bread, remove it from the loaf pan when it’s firm enough to hold its shape (about two-thirds of the way through baking), and finish baking it on your oven rack or a preheated pizza stone.
Give flours the deep freeze. Many gluten-free flours, including those made with legumes, nuts, and whole grains, spoil faster than regular flour because they contain more good fats. To keep these fattier flours fresh, keep them in the freezer in resealable plastic bags (squeeze out excess air) or a plastic container with a tight-fitting lid.