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

lses in the Gluten-Free Diet on how to use beans and legumes in gluten-free baking and cooking.

CHOOSE BAKED GOODS WISELY OR BE THE BAKER
Commercial bakery goods are discouraged on the Mediterranean diet, but breads are one of the most-missed items for gluten-free people. So, it’s tempting to over-indulge when one finds gluten-free versions in stores. However, cautions Fenster, many store-bought bakery items contain highly-processed flours such as white rice flour and have high sugar, fat, and sodium contents with low amounts of protein and fiber.

Instead, seek out whole-grain gluten-free breads in bakeries or make homemade versions with gluten-free bread recipes that feature healthier gluten-free flours such as amaranth, buckwheat, quinoa, sorghum, and teff. Home-baking gives greater control over the fat, sugar, and sodium content in food, says Fenster. Be sure to read the labels of all ingredients to make sure they are gluten-free and measure correctly for best results, using Fenster’s video, How to Measure Flour, as a guide.

USE OLIVE OIL INSTEAD OF BUTTER
Olive oil is highly recommended on the Mediterranean diet, and fits right into a gluten-free diet. Use it to make salad dressings and toss it with vegetables before roasting or sautéing them. Olive oil not only keeps vegetables from drying out in a hot oven but also contributes flavor. Drizzle the oil on fish, especially fatty fish such as salmon, before roasting or grilling or use it to replace part of the butter in baked goods.

“Following the Mediterranean diet while avoiding gluten can be extremely healthy,” says Fenster. “It all depends on the choices we make, so always opt for the most nutritious, safe choice for maximum health.”

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