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Carol Fenster’s Tips for Following a Gluten-Free Mediterranean Diet
Date:3/20/2013

go, and kiwi are excellent choices but make sure any dessert sauces, puddings, or pastries in which they’re used are also gluten-free. Cornstarch is a good thickener for dessert sauces.

OPT FOR GLUTEN-FREE WHOLE GRAINS
Eating whole grains is especially challenging for gluten-free people because the most common choices are wheat-based, such as whole-wheat cereals. Rather than a highly-processed breakfast cereal based on rice—a common, gluten-free choice—cook a batch of gluten-free whole grains such as quinoa, amaranth, buckwheat, or sorghum ahead of time and keep them in the fridge. When heated and topped with honey and cinnamon, these precooked grains make a quick, nourishing breakfast. Or, make a whole grain salad such as Wild Rice Salad for a vegetarian main dish; add cooked shrimp for a more filling dish.

Oatmeal is another good whole-grain choice, but read the label to make sure the oats are grown and processed under gluten-free conditions, say Fenster. The Whole Grains Council recommends three to five daily servings of whole grains, but a serving of cooked whole grains is only one-half cup so most Americans can easily get more than that at any one meal.

LOAD UP ON BEANS AND LEGUMES
“Beans and legumes are among the healthiest foods on earth and especially good for gluten-free people,” says Fenster, “because of their fiber, B-vitamins, and protein.” They are also low in fat and sodium and very inexpensive. Conveniently available in cans, they only need to be rinsed thoroughly to remove excess sodium and then they’re ready to use in soups, stews, casseroles, side dishes…or mashed into purees and used in baking. Fenster co-authored a booklet with dietitian Shelley Case called Pu
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