Gluten-Free, Dairy-Free Cooking Made Easy

Make Delicious & Nutritious Gluten-Free and Dairy-Free Food While Improving Your Health!

“Gluten-Free, Dairy-Free Cooking Made Easy” was written by our own Cleo Libonati, RN, BSN, a nurse with celiac disease who is dairy-free herself! It is designed for people who prepare gluten-free, dairy-free meals for themselves or others.

“Gluten-Free, Dairy-Free Cooking Made Easy” will help you put together safe, nutritious meals from everyday foods while giving you a breakdown of important nutrients in those foods.

An explanation of the nature of foods and a chart of essential vitamins and minerals including symptoms of deficiencies are included so you can better monitor and replenish the nutrients you may be missing in your diet.

The gluten-free, dairy-free diet can be challenging for the cook. Many traditional cookbook recipes call for gluten and/or dairy ingredients, making it necessary to use substitute ingredients.

However, gluten-free and dairy-free ingredients have different properties than the ones they replace. For these reasons, special recipes are essential for success.

Allergy, Inflammation, Deficiencies, Mental Disorders…

Gluten and cow dairy can cause inflammation. Gluten causes inflammation in anyone if it penetrates the lining of the small intestine. And really, if you eat enough, it will cause problems even if you don’t have a medical condition like gluten sensitivity or celiac disease.

Gluten and cow dairy can cause nutrient deficiencies. Celiac disease is the condition where eating gluten causes the immune system to attack the lining of the small intestine leading to inflammation and malabsorption of nutrients and all the sicknesses that result.

Did you know cow dairy can do the exact SAME THING in some people??? Bovine beta casein enteropathy is the medical term for the cow dairy version of celiac disease.

90% of people who try, still cannot get the nutrients they need from the foods they eat. Doctors do not really consider malabsorption in patients unless they have recently dropped a ton of weight.

But you can be normal weight or even overweight and still be nutrient deficient.

Gluten and cow dairy can make you fat. An Eqyptian medical study discovered women who were functionally nutrient deficient were 80% more likely to be obese! Their nutrient deficiencies actually made them fat!

The gluten-free, dairy-free diet may be a health or ethical choice. But for many people, the diet is a medical necessity because both gluten and dairy are able to cause immune reactions and intolerances. Strict avoidance of gluten and dairy is their medical treatment.

What You Will Discover Inside “Gluten-Free, Dairy-Free Cooking Made Easy”

Learning a new way of cooking should be fun and rewarding!

The recipes in Gluten-Free, Dairy-Free Cooking Made Easy are simple to prepare and use normal everyday ingredients you can find at your local grocery store.

The recipes are mostly foundation type meals and dishes that you can adapt and change to make many more types of foods and dishes. This way you will have a wide variety of recipes to explore and rely upon.

We aren’t kidding when we say they are easy.

You will be preparing dishes within minutes. Some will become your favorite go-to recipes.

Eating foods that work for your body and satisfy your individual needs is important and elementary once you know which nutrients you need and which foods are good sources.

Detailed nutrition information, symptom charts and tips will help you discover nutrient deficiencies you may be experiencing so you can add the recipes that contain those foods into your diet.

You CAN make delicious gluten-free and dairy-free food. And you CAN improve your health while you do.

More Than a Cookbook – A Nutrition Guide and Diet Resource

This e-book explains the gluten-free and dairy-free diet.

Learn about gluten, the protein in wheat, barley, rye and oats.
Discover casein, the protein in cow dairy.
The book explains what gluten does in food.
It lists the various types of health problems that develop if you are sensitive to gluten and casein.

3 Steps to Safe, Nutritious Food

This section teaches you about save and unsafe foods, how identify unsafe foods, as well as how to buy and prepare foods.

1. Learn About Safe vs. Unsafe Food

Unsafe Gluten Ingredients
Unsafe Dairy Ingredients
Foods That Contain Gluten
Hidden Sources of Gluten
Gluten Free Food List
Dairy Free Food List
Foods That Contain Casein
Hidden Sources of Casein

2. Buying and Storing Safe Food

Taking Inventory
Making Your Shopping List
Develop Your Grocery Store Routine
Reading Ingredient Lists
Protecting Safe Food From Contamination

3. Preparing Safe Food

The 8 Basic Rules to Prevent Contamination
Making Food From Scratch
Tips: Eating Out, School Lunches, Traveling, and Social Occasions

The Gluten Free Substitute Guide

Gluten Free Replacement Fours and Starches
Naturally Gluten Free Side Dishes and Main Dishes
Gluten-Free Packaged Goods, Cereals, Pasta and Noodles

Dairy-Free Substitute Guide

Replacements for Cow Milk, Yogurt/Kefir, Cheese, Cream/Butter, Ice Cream
Non-Dairy Products to Keep on Hand

Baking with Gluten-Free & Dairy-Free Ingredients

Once you learn the basics, you can adapt many of your favorite recipes that use unsafe ingredients.

Have fun experimenting with GF dough which is softer and GF batter which is thinner than similar wheat flour dough and batter.

Your own creations are the best reward! Here are helpful pointers:

Ingredients – gluten substitutes, which flours to use and when to use them.
Techniques – simple steps to take to be sure your recipes turn out right.
Equipment – what to use when baking, cooking and preparing recipes.
7 Troubleshooting Tips – speed up the learning curve by reading these troubleshooting tips before you start.

Nutrition, Symptoms and Building Your Diet

Nutrients are required for good health and life itself. This section will help you better understand nutrients so you can choose foods that meet your specific needs.

1) Read through the nutrients and symptoms to find your deficiencies.

2) Add the meals from the Recipes Section that list the nutrients you need to your diet.

3) If necessary, incorporate nutritional supplements.

Comprehensive nutritional information helps you identify deficiencies and choose the recipes that meet your individual needs.

Macronutrients

Carbohydrates
- Sugars: Monosaccharides & Disaccharides
- Starches: Polysaccharides
- Fiber
Fats
- Polyunsaturated Fatty Acids
- Omega-3 Fatty Acids
- Omega-6 Fatty Acids
Proteins

Micronutrients

Fat Soluble Vitamins
- A, D, E, K
Water Soluble Vitamins
- Folic Acid, Vitamin B₁₂, Niacin, Thiamin, Pyridoxine, and Riboflavin and Vitamin C.
Minerals
- Calcium, Magnesium, Potassium, Iron, Selenium, Zinc, Copper

Nutrition Charts show you the symptoms of each nutrient deficiencies so you can add the foods from the Recipe Section that contain the missing nutrients.

Cook Your Way to Great Health and Enjoy Your Food!

Gluten-Free, Dairy-Free Cooking Made Easy gives you dozens of easy, delicious and nutritious recipes that you and your family will enjoy again and again!

All the recipes in this e-book are gluten-free and dairy-free. The recipes in this book use honey or fructose (not high fructose corn syrup), because they are low glycemic, simple sugars having no need of digesting. Rice syrup or agave syrup can replace honey.

Baked Foods and Dessert Recipes!

: Fudge Brownies

: Buckwheat Brownies

: Yummy Yam Brownies

: Blueberry Muffins

: Apple Bran Muffins

: Pumpkin Quick Bread

: Banana Quick Bread

: Cashew Apricot Quick Bread

: White Country Bread

: Brazillian Cheese Buns

: English Muffins

: Applesauce Cake

: Vanilla Cake

: Chocolate Cake

: Sweet Potato Brownies

: Zabaglione Pudding

: Easy Nut Butter Cookies

: Snickerdoodle Cookies

: Luscious Lemon Bar Cookies

: Meltaway Raspberry Bars

: Perfect Pie Crust

: Banana Custard Pie

: Apple Dumplings

Breakfast Recipes!

: Basic Pancakes and Waffles

: Peachy Pancakes and Waffles

: Tender Buckwheat Pancakes

: Rice Couscous Egg Nest

: Biscuit and Egg in a Minute

: Breakfast Burritos

Lunch Recipes!

: Artisan Pizza

: Confetti Rice

: Tuna Stuffed Potato

: Savory Chip Steak

: Egg Fried Rice

: Sandwich Wraps

Dinner Recipes!

: Coconut Shrimp

: Crispy Fried Chicken Tenders

: Italian Meatballs and Pasta

: Chili Con Carne

: Tasty Sautéed Chicken Tenders

: Tender Skillet Meatloaf

: Campers Stew

: Shrimp Étouffée

: Seaside Clams and Spaghetti

: Southwest Enchiladas

: Brazil Nut Risotto

Snack Recipes!

: Carob Peanut Smoothie

: Fruit and Nut Snack Bars

: Chocolate Delight Coconut Ice Cream

: Lemon Delight Coconut Ice Cream

These recipes have been tested and approved by kids and adults. Your friends and family will never know they are gluten-free and dairy-free…unless YOU tell them!

Artisan Pizza Recipe with Manchego Sheep Cheese or Daiya Cheese Substitute P. 49

GLUTEN-FREE, DAIRY-FREE COOKING MADE EASY will save you time experimenting with unfamiliar techniques so you can quickly build your own recipes to cherish.

You can be making DELICIOUS gluten-free, dairy-free foods ten minutes from NOW!

More than a cookbook, Gluten-Free, Dairy-Free Cooking Made Easy is your guide to good nutrition! Cleo Libonati, RN, BSN developed this cookbook, the symptom and nutritional information and all the delicious recipes it holds. She did so to help you get well, stay healthy and ENJOY your meals.

About the Author:

Cleo Libonati, RN, BSN, is an expert on celiac disease and gluten sensitivity.

Cleo is the author of the acclaimed medical reference, “Recognizing Celiac Disease.” She is also co-founder of the popular website www.glutenfreeworks.com and medical expert behind the Gluten Free Works Health Guide.

An accomplished cook, she wrote this concise, practical cookbook in response to the many people who have sought her help managing this diet to improve their health.

Gluten Free, Dairy Free Cooking Can Be Easy, Nutritious and Rewarding!

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