without grain 100 Delicious Recipes for Eating a Grain-Free, Gluten-Free, Wheat-Free Diet HaylE y BaR isa RyczEk 001-208_41798.indd 1 5/6/15 8:55 AM 001-208_41798.indd 1 5/6/15 9:31 AM ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) DDttpp::VVIIVVIIAANN PPaaggee::11 © 2015 Fair Winds Press First published in the USA in 2015 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com Visit www.quarryspoon.com. It’s your personal guide to a happy, healthy, and extraordinary life! All rights reserved. No part of this book may be reproduced or utilized, in any To my husband, Ray. I am grateful every day for form or by any means, electronic or mechanical, without prior permission in having you in my life. Thank you for seeing in me writing from the publisher. what I fail to see in myself. It is your love and support 19 18 17 16 15 1 2 3 4 5 that have made my dreams a reality. ISBN: 978-1-59233-696-8 Digital edition published in 2015 eISBN: 978-1-62788-718-2 Library of Congress Cataloging-in-Publication Data available Cover and book design by Carol Holtz Page layout by Sporto Photography by Hayley Barisa Ryczek Printed and bound in China The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before beginning any new health program. 001-208_41798.indd 2 5/6/15 8:55 AM 001-208_41798.indd 3 5/6/15 8:55 AM 001-208_41798.indd 2 5/6/15 9:31 AM 001-208_41798.indd 3 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::2222 DDttpp::VVIIVVIIAANN PPaaggee::33 © 2015 Fair Winds Press First published in the USA in 2015 by Fair Winds Press, a member of Quarto Publishing Group USA Inc. 100 Cummings Center Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com Visit www.quarryspoon.com. It’s your personal guide to a happy, healthy, and extraordinary life! All rights reserved. No part of this book may be reproduced or utilized, in any To my husband, Ray. I am grateful every day for form or by any means, electronic or mechanical, without prior permission in having you in my life. Thank you for seeing in me writing from the publisher. what I fail to see in myself. It is your love and support 19 18 17 16 15 1 2 3 4 5 that have made my dreams a reality. ISBN: 978-1-59233-696-8 Digital edition published in 2015 eISBN: 978-1-62788-718-2 Library of Congress Cataloging-in-Publication Data available Cover and book design by Carol Holtz Page layout by Sporto Photography by Hayley Barisa Ryczek Printed and bound in China The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before beginning any new health program. 001-208_41798.indd 2 5/6/15 8:55 AM 001-208_41798.indd 3 5/6/15 8:55 AM 001-208_41798.indd 2 5/6/15 9:31 AM 001-208_41798.indd 3 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::2222 DDttpp::VVIIVVIIAANN PPaaggee::33 contents • introduction 6 chapter 6 • soups and steWs 92 chapter 1 Why Gluten-Free Isn’t enouGh • 8 chapter 7 • MaIn Meals 110 chapter 2 hoW to Go GraIn-Free: What to eat • chapter 8 and What to avoId 16 kId-approved recIpes 158 • chapter 3 • chapter 9 GraIn-Free BasIcs 30 desserts, sWeets, and treats 168 • chapter 4 afterword 195 BreakFasts 46 acknowledgments 201 about the author 202 • chapter 5 index 203 appetIzers, sIdes, and snacks 66 001-208_41798.indd 4 27/5/15 10:46 am 001-208_41798.indd 5 5/6/15 8:55 AM 001-208_41798.indd 4 5/6/15 9:31 AM 001-208_41798.indd 5 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) 0 5 - A C 7 3 9 2 3 DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::4444 DDttpp::VVIIVVIIAANN PPaaggee::55 contents • introduction 6 chapter 6 • soups and steWs 92 chapter 1 Why Gluten-Free Isn’t enouGh • 8 chapter 7 • MaIn Meals 110 chapter 2 hoW to Go GraIn-Free: What to eat • chapter 8 and What to avoId 16 kId-approved recIpes 158 • chapter 3 • chapter 9 GraIn-Free BasIcs 30 desserts, sWeets, and treats 168 • chapter 4 afterword 195 BreakFasts 46 acknowledgments 201 about the author 202 • chapter 5 index 203 appetIzers, sIdes, and snacks 66 001-208_41798.indd 4 27/5/15 10:46 am 001-208_41798.indd 5 5/6/15 8:55 AM 001-208_41798.indd 4 5/6/15 9:31 AM 001-208_41798.indd 5 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) 0 5 - A C 7 3 9 2 3 DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::4444 DDttpp::VVIIVVIIAANN PPaaggee::55 IntroductIon My EaRliEst cHilDHooD MEMoRiEs are of the weekends spent with Over the subsequent fifteen-plus years, I contin- By removing all grains from my diet, my vitiligo my Grammie Elsie and Grandpa stush. at the time, i enjoyed being with ued researching healthy eating and finding ways stopped spreading and many of my white them because they spoiled me rotten. looking back, however, i realize that to feel my best and maintain a healthy weight. I patches began re-pigmenting. Seeing the i had no idea of the true abundance of gifts they were giving me. all those worked with alternative health professionals to immediate improvement in my condition ignited little intangibles (not the toys, clothes, and shoes) molded me into the person help me understand why I wasn’t able to easily a passion in me for grain-free cooking and i am today. lose weight and was increasingly struggling with helping others improve their health as well. my energy levels—even though I was eating a Despite living in town with a small yard, my grandparents were known for I began blogging as a way to initially share my balanced diet of real foods, and I felt much better their garden. i grew up eating freshly picked, still-dirty vegetables, while kitchen successes and homesteading experi- than if I had been eating the alternative. playing barefoot in their garden during the summer. and in the fall, i helped ences. (Not only did I inherit my grandmother’s with putting up their harvest (canning, drying, and freezing). After researching the effects of gluten, I removed cooking notoriety but I also inherited her green it from my diet. Shortly afterward, genetic testing thumb!) “Health Starts in the Kitchen” is my revealed I had received genes associated with mantra for healthy living, and it’s where I’ve As I grew older, Gram invited me to help shortcuts, such as using instant mashed potatoes both gluten intolerance and celiac disease. Celiac been sharing my voice as a blogger. Today, with her catering business. You see, my or store-bought spaghetti sauce—after all, she disease is a disorder that results in damage to www.healthstartsinthekitchen.com is known as grandmother was even more well known learned to cook from my grandmother, too! the lining of the small intestine when foods one of the top web destinations for creative and for her cooking! I learned to appreciate a containing gluten are eaten. Although I showed delicious grain-free recipes. So, I ditched the cafeteria food and started well-made knife, how to season a cast-iron none of the classic symptoms (digestive upset, cooking for myself. I never relied on recipes In this book, you will find out how I live without skillet, and the importance of adequately neurological issues, and mood disturbances), it or cookbooks because cooking came naturally grains, the reasons why I believe that grains are seasoning food, all under her tutelage. became imperative that I remain gluten-free to to me. I have always cooked just like my harming our bodies, why it’s important to remove avoid the damaging effects. After too long I was headed off to college, which grandmother and my mother: with real foods, them from our diets, and which foods to replace took a toll on my body almost immediately. As in their most natural state. I learned that when However, like so many people who’ve removed them with. I’ll also share with you 102 recipes my weight steadily climbed, it became apparent I ate balanced meals of real foods I felt healthy, gluten from their diets, it wasn’t enough for me to for your favorite foods—such as fried chicken, why I felt so awful. I was eating the standard but when I ate meals that were carbohydrate- achieve optimal health. I noticed white patches of soft pretzels, egg rolls, and pizza—all made collegiate diet of pizza, beer, sandwiches, soda, heavy and full of processed foods, I felt awful. skin developing on the right side of my body, without grain! and French fries, which was vastly different from which quickly increased in number over a Just as my passion for cooking grew, the trends I’m excited to help you along your journey to the real-foods diet I had eaten for the first six-month period. Vitiligo is an autoimmune in the 1990s pushed everyone toward a diet full health and wish you only the best. eighteen years of my life. condition in which the skin loses its pigmenta- of low-fat, processed foods. The idea of replacing tion (it’s most commonly known as the skin In health, Growing up, I ate homemade meals with my natural foods with processed ones simply didn’t condition Michael Jackson suffered from). With family, at the dinner table. My mom always make sense to me. I began researching health no known medical treatment or cure, many served balanced meals with lots of vegetables and saw beyond the low-fat fad and processed people find improvement by addressing their and moderate amounts of protein. She didn’t take foods’ “health” claims. underlying inflammation (more on that in chapter 1). 6 without grain 7 001-208_41798.indd 6 5/6/15 8:55 AM 001-208_41798.indd 7 5/6/15 8:55 AM 001-208_41798.indd 6 5/6/15 9:31 AM 001-208_41798.indd 7 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::6666 DDttpp::VVIIVVIIAANN PPaaggee::77 IntroductIon My EaRliEst cHilDHooD MEMoRiEs are of the weekends spent with Over the subsequent fifteen-plus years, I contin- By removing all grains from my diet, my vitiligo my Grammie Elsie and Grandpa stush. at the time, i enjoyed being with ued researching healthy eating and finding ways stopped spreading and many of my white them because they spoiled me rotten. looking back, however, i realize that to feel my best and maintain a healthy weight. I patches began re-pigmenting. Seeing the i had no idea of the true abundance of gifts they were giving me. all those worked with alternative health professionals to immediate improvement in my condition ignited little intangibles (not the toys, clothes, and shoes) molded me into the person help me understand why I wasn’t able to easily a passion in me for grain-free cooking and i am today. lose weight and was increasingly struggling with helping others improve their health as well. my energy levels—even though I was eating a Despite living in town with a small yard, my grandparents were known for I began blogging as a way to initially share my balanced diet of real foods, and I felt much better their garden. i grew up eating freshly picked, still-dirty vegetables, while kitchen successes and homesteading experi- than if I had been eating the alternative. playing barefoot in their garden during the summer. and in the fall, i helped ences. (Not only did I inherit my grandmother’s with putting up their harvest (canning, drying, and freezing). After researching the effects of gluten, I removed cooking notoriety but I also inherited her green it from my diet. Shortly afterward, genetic testing thumb!) “Health Starts in the Kitchen” is my revealed I had received genes associated with mantra for healthy living, and it’s where I’ve As I grew older, Gram invited me to help shortcuts, such as using instant mashed potatoes both gluten intolerance and celiac disease. Celiac been sharing my voice as a blogger. Today, with her catering business. You see, my or store-bought spaghetti sauce—after all, she disease is a disorder that results in damage to www.healthstartsinthekitchen.com is known as grandmother was even more well known learned to cook from my grandmother, too! the lining of the small intestine when foods one of the top web destinations for creative and for her cooking! I learned to appreciate a containing gluten are eaten. Although I showed delicious grain-free recipes. So, I ditched the cafeteria food and started well-made knife, how to season a cast-iron none of the classic symptoms (digestive upset, cooking for myself. I never relied on recipes In this book, you will find out how I live without skillet, and the importance of adequately neurological issues, and mood disturbances), it or cookbooks because cooking came naturally grains, the reasons why I believe that grains are seasoning food, all under her tutelage. became imperative that I remain gluten-free to to me. I have always cooked just like my harming our bodies, why it’s important to remove avoid the damaging effects. After too long I was headed off to college, which grandmother and my mother: with real foods, them from our diets, and which foods to replace took a toll on my body almost immediately. As in their most natural state. I learned that when However, like so many people who’ve removed them with. I’ll also share with you 102 recipes my weight steadily climbed, it became apparent I ate balanced meals of real foods I felt healthy, gluten from their diets, it wasn’t enough for me to for your favorite foods—such as fried chicken, why I felt so awful. I was eating the standard but when I ate meals that were carbohydrate- achieve optimal health. I noticed white patches of soft pretzels, egg rolls, and pizza—all made collegiate diet of pizza, beer, sandwiches, soda, heavy and full of processed foods, I felt awful. skin developing on the right side of my body, without grain! and French fries, which was vastly different from which quickly increased in number over a Just as my passion for cooking grew, the trends I’m excited to help you along your journey to the real-foods diet I had eaten for the first six-month period. Vitiligo is an autoimmune in the 1990s pushed everyone toward a diet full health and wish you only the best. eighteen years of my life. condition in which the skin loses its pigmenta- of low-fat, processed foods. The idea of replacing tion (it’s most commonly known as the skin In health, Growing up, I ate homemade meals with my natural foods with processed ones simply didn’t condition Michael Jackson suffered from). With family, at the dinner table. My mom always make sense to me. I began researching health no known medical treatment or cure, many served balanced meals with lots of vegetables and saw beyond the low-fat fad and processed people find improvement by addressing their and moderate amounts of protein. She didn’t take foods’ “health” claims. underlying inflammation (more on that in chapter 1). 6 without grain 7 001-208_41798.indd 6 5/6/15 8:55 AM 001-208_41798.indd 7 5/6/15 8:55 AM 001-208_41798.indd 6 5/6/15 9:31 AM 001-208_41798.indd 7 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::6666 DDttpp::VVIIVVIIAANN PPaaggee::77 chapter 1: Why Gluten-Free Isn’t e nouGh altHouGH GRains have become a diet staple, humans lived for more than 150,000 years without them as hunter-gatherers. We thrived on a scavenged diet of animals, nuts, seeds, leafy greens, tubers, and roots as well as seasonal fruits and vegetables. around 10,000 years ago, with the advent of the agricultural revolution, our diet took a drastic change. as we settled down into communities and established towns, we began farming HoW GRains aFFEct HEaltH instead of foraging. the largest part of our diet that changed during that time was our consumption of grains. For the first time, we had the ability to Grains can be problematic for many individuals, this happens, these miniscule holes can allow grow, harvest, process, and prepare grains into an edible food on a regular including those who do not have celiac disease particles of undigested food to leak out of the gut basis. this process accelerated in the eighteenth and nineteenth centuries or gluten sensitivity. Several aspects of eating and into the bloodstream—otherwise known as with the second agricultural revolution, which introduced new methods of grains can affect people in various ways. leaky gut syndrome. This leaking is made worse farming that enabled grains to be cultivated on a large scale. by the fact that the lectins bind to sugars and Lectins other compounds in the gut that are then leaked into the bloodstream. Grains have a particularly high concentration of Today, the modern diet is awash in grains. They mune illnesses, heart disease, diabetes, and are touted as an inexpensive, easy-to-prepare, cancer. Are grains the wonder food they are often lectin, a class of plant proteins that evolved as a Your body thinks of these items as invaders and nutritious mainstay. Moreover, they are found touted to be by health experts on morning talk plant’s way to naturally protect itself from insect sets off an immune response, which shows up as in everything from the obvious (breads and shows who extol the virtues of whole grain bread predators. Lectins are typically concentrated in inflammation. Chronic, low-grade inflammation cereals) to the not so obvious (salad dressings, and “superfoods” such as oatmeal? Perhaps not. the plant’s seeds, which are what we eat when is the precursor for many health conditions, condiments, and processed foods). we consume grains (and legumes, which also including cardiovascular and autoimmune The truth is that grain consumption, especially contain significant amounts of these lectins). The diseases. Leaky gut syndrome has also been Although 10,000 years seems like a long time, it’s in the forms found today, is a major departure vegetables and fruits that we ate in large connected to a variety of skin conditions, actually a very short period of time as far as our from the way humans have eaten for almost quantities before the introduction of grain into gastrointestinal problems, and mental disorders. evolutionary existence is concerned. Archaeo- our entire evolutionary history. In the past 130 our diet are generally very low in lectins. logical findings suggest that as grains became a years of increased grain consumption, chronic And, if damaging your gut lining and inflamma- regular part of our diet, we became a shorter and disease rates have skyrocketed, fertility has For some people, lectins can be hard to digest tion weren’t enough, lectins can inhibit the frailer species. The introduction of grains in the fallen, and the average weight of the population and can damage the cells that line the absorption of many of the vitamins and minerals modern diet has also been strongly correlated has steadily risen. intestines—that is, the barrier between the in your food. So even though you’re eating an with dramatically rising incidences of autoim- intestines and the rest of the body—or cause otherwise well-balanced diet, you are unable to spaces to open up between the gut cells. When use the vitamins and minerals you are ingesting. 8 9 001-208_41798.indd 8 5/6/15 8:55 AM 001-208_41798.indd 9 27/5/15 10:49 am 001-208_41798.indd 8 5/6/15 9:31 AM 001-208_41798.indd 9 5/6/15 9:31 AM ((((FFFFooooggggrrrraaaa 33339999))))JJJJoooobbbb::::00009999----44441111777799998888 TTTTiiiittttlllleeee::::FFFFWWWW ---- WWWWiiiitttthhhhoooouuuutttt GGGGrrrraaaaiiiinnnn ((FFooggrraa 3399))JJoobb::0099--4411779988 TTiittllee::FFWW -- WWiitthhoouutt GGrraaiinn (Text) (Text) DDDDttttpppp::::VVVVIIIIVVVVIIIIAAAANNNN PPPPaaaaggggeeee::::8888 0 5 - A C 7 3 9 2 3 DDttpp::VVIIVVIIAANN PPaaggee::99