<<Disclaimer: Verify this information before applying it to your situation.>>

While replying to another member of the group, I decided to forward this to
the whole gang- it is a story line I wrote in one of earlier newsletter's
that I co-write for the Westchester support group- I thought it may be
encouraging and a reminder to all of us that there truly are tons of options
out there for those living on a gluten free diet- Everytime I hear myself
moan that there's nothing safe to eat, I pull it out as a wake up call.

 SO MANY OPTIONS

Really, It's true! As any Celiac quickly realizes, there are an endless
number of "no no's" when it comes to following a gluten free diet.. Our old
stand by's seem like our new enemies. Assuming our grocers have not begun
manufacturing with gluten free ingredients, there are no more pastas, breads,
fried foods, desserts, stuffings, gravies, soups, salad dressings or alcohol
as we once knew them.

The list seems to go on and on and you may find yourself thinking there are
no safe options available to you. Maybe it's a "gluten conspiracy", that it
is planted everywhere and in everything you eat, drink or breathe. And just
when you think that H2O is your only safe option, you momentarily wonder if
gluten is somehow lurking in the chlorine in your city's water system as
well.

Now that you have allowed yourself a small amount of self pity as well as
paranoia, you are ready to move on and truly learn the wonderful options
available for a gluten free diet. Yes, it is true, you will definitely have
to put a greater effort and a little more thought into eating. Gone may be
the days of stopping into McDonalds to grab a Quarter Pounder, Fries and a
shake, but how healthy was that anyway?

It never ceases to amaze me that look that people get on their face when they
hear what we can't eat. "How do you survive? What's left to eat? Well they've
never had to center their day around an emergency rush to the nearest
bathroom!

So just in case you need a reminder of some of the wonderful foods that are
still available to us, read on.....

PROTEIN
Your Choice:
Baked...Broiled...Sauteed...Steamed...Grilled

Fish : Flounder, Snapper, Sole, Swordfish, Tuna, Mahi Mahi, Salmon, Mako,
Halibut, Trout, Scrod, , Bass, Catfish, Grouper
Shellfish : Lobster, Shrimp, Scallops, Crabs, Mussels, Oysters, Clams,
Calamari, Prawns, many forms of sushi
Poultry : Chicken, Cornish Hen, Duck, Turkey, Quail
Meats : Beef, Lamb, Pork, Ham, Veal, Rabbit, Bacon
Soy: Tofu, Tempeh
Beans : White, Black, Pinto, Lima, Lentils, Chickpeas, Kidney

CARBOHYDRATES
Boiled...Baked...Steamed

Corn : Canned, On The Cob, Frozen, Polenta, Popcorn
Rice: Brown, White, Wild, Risotto, Basmati, Aborio
Potatoes: White, Sweet, Red
DAIRY
Straight from the frig or freezer
Don't forget to read all labels!


Milk, Yogurt, Ice Cream, Butter, Eggs, Sour Cream
Cheese : Cottage Cheese, Cream Cheese, Swiss, American, Goat, Cheddar,
Mozzarella, Parmesan, Ricotta, Brie

VEGETABLES
Steamed...Raw...Boiled...sauteed

Carrots, Peas, Stringbeans, Beets, Broccoli, Cauliflower, Asparagus, Squash,
Peppers, Brussel Sprouts, Tomatoes, Artichoke, Eggplant, Spinach, Lettuce,
Mushrooms, Bean Sprouts, Celery, Cucumber, Cabbage, Garlic, Onion, Leeks

FRUITS
Freshly Picked...Baked...Dried

Berries, Melons, Apples, Oranges, Pears, Peaches, Plums, Bananas, Cherries,
Dates, Figs, Mangos, Grapes, Grapefruit, Pineapple, Kiwi, Nectarines,
Apricots, Papaya, Tangerines
Raisins: Black, Golden, Currants

NUTS & SEEDS
Nuts:  Almonds, Walnuts, Pecans, Cashews, Pignoli, Macadamia, Indian, Peanuts
Seeds:  Sunflower, Pumpkin

FATS & OILS
Olive, Canola, Safflower, Sunflower, Peanut, Soy, Corn

SPICES & HERBS
Basil, Paprika, Sage, Rosemary, Thyme, Ginger, Salt, Pepper, Curry, All
Spice, Nutmeg, Cinnamon, Mustard, Dill , Parsley


Surprise! You not only have yourself a well balanced diet, but an incredible
amount of options. Put on your old apron and get to work exploring the many
possibilities. Mixing and matching from all of the above groups will give you
endless combinations for many an exciting menu.

***
A LITTLE HELP

It always helps to have a little assistance in the kitchen. There are many
 kitchen standards as well as gadgets available to help in your cooking
endeavors.

Mini Chopper or Food Processor
Hand or Table Mixer
Glass Blender
           Bread Machine
Assorted Baking Trays & Casserole Dishes
        Rice & Vegetable Steamer
Toaster : used only for gluten free items
Microwave & Conventional Oven

Best Regards,
Leslie-NYC