ᘝ Format Kindle Read [ ৩ The South Beach Diet Gluten Solution Cookbook: 175 Delicious, Slimming, Gluten-Free Recipes ] ᙤ Kindle Author Arthur Agatston ᛠ

ᘝ  Format Kindle Read [ ৩ The South Beach Diet Gluten Solution Cookbook: 175 Delicious, Slimming, Gluten-Free Recipes ] ᙤ Kindle Author Arthur Agatston ᛠ ᘝ Format Kindle Read [ ৩ The South Beach Diet Gluten Solution Cookbook: 175 Delicious, Slimming, Gluten-Free Recipes ] ᙤ Kindle Author Arthur Agatston ᛠ COOKING THE GLUTEN SOLUTION WAYWelcome to the world of healthy and delicious gluten free cooking, South Beach Diet style We ve applied the same proven principles that have helped millions of South Beach dieters lose weight and achieve better health to a flavor packed cookbook for those concerned about gluten Yes, you will lose weight if you enjoy our gluten free recipes as part of an overall healthy eating plan And by eating gluten free for a few weeks, you re likely to see common symptoms of gluten sensitivity such as bloating, abdominal pain, headaches, stiff joints, fatigue, sinus problems, brain fog, depression, and skin rashes disappear too.Many people are under the misconception that gluten free is synonymous with inferior taste That certainly does not have to be the case, as the recipes in this book will prove What is true, though, is that unless carefully planned, a gluten free diet can be nutritionally inferior to one that contains wheat, barley, and rye, particularly if a person relies on gluten free packaged products as staples While gluten free foods may not contain the troublesome protein, they re often packed with saturated fat, sugar, and sodium Many also include high glycemic refined ingredients like white rice flour and potato starch that can cause swings in your blood sugar and trigger cravings.These are concerns you won t have to worry about when you cook from this book Each recipe was developed with good nutrition and flavor in mind In fact, these dishes do for your health than subtract gluten from your diet They protect against heart disease, cancer, and diabetes And they have been designed to help you lose weight if you want tosomething that not every gluten free diet program or cookbook can deliver In other words, they are good for your overall health, even if gluten doesn t turn out to be a problem for you And they re also recipes you ll want to make time and again for your family and friends who may or may not be gluten sensitive because they re easy to make and they taste so good.ABOUT THE SOUTH BEACH DIET GLUTEN SOLUTION PROGRAMYou certainly don t have to be gluten free to enjoy the recipes in this book, but having an overview of the South Beach Diet Gluten Solution Program s basic tenets may help you better understand how gluten could be affecting your life.As with the original South Beach Diet, the Gluten Solution Program has three phases, which are designed to help you lose weight and ultimately achieve better health Which phase you start on depends on how much weight you have to lose and whether you have cravings for sugary and starchy carbohydrates You ll learn whether you are gluten sensitiveand to what degreeby giving up gluten for 4 weeks, then gradually reintroducing foods containing gluten to see if they trigger symptoms.Note While the Gluten Solution Program itself is not specifically designed for people with celiac disease, who must remain totally gluten free for life, the recipes in this book can be enjoyed by anyone with this condition be sure to check labels on all ingredients carefully.One important difference between the South Beach Diet Gluten Solution Program and some other gluten free plans is the inclusion of non gluten containing whole grains We do eliminate all grains on Phase 1 of the Gluten Solution Program, just as we do on Phase 1 of the original South Beach Diet, in order to stabilize your blood sugar and help you get a grip on cravings But beginning on Gluten Solution Phase 2, we reintroduce healthy whole grains that don t contain glutenamaranth and buckwheat and brown rice, to name a fewbut do contain fiber, as well as vitamins and minerals that are hard to get in other foods In addition, as always, our emphasis is on getting plenty of other good carbohydrates as well, such as vegetables, beans, and whole fruits.Take a look at the glossary of ingredients that are used in this book, which begins on page 270 It will give you an overview of just how many naturally gluten free foods you can choose from when planning meals from breakfasts to desserts As you page through the recipes and look at all the taste tempting photos, you ll quickly realize that gluten free doesn t mean giving up the foods you love, or sacrificing flavor or satisfaction.What follows is a description of the Gluten Solution phases in a nutshell For complete information on the program, you may want to read The South Beach Diet Gluten Solution, which offers complete food lists for each phase as well as additional recipes and meal plan ideas You can also visit southbeachdiet.com glutensolution for information and support.GLUTEN SOLUTION GS PHASE 1If you have than 10 ds to lose and have cravings for sugar and starchy foods as well as symptoms of gluten sensitivity, you should start on GS Phase 1 During the 2 weeks on GS Phase 1, you won t be eating any wheat, barley, or rye, or products made from these grains, and you ll do your best to avoid products with gluten additives, such as certain types of soy products, imitation crabmeat, and blue cheese In fact, as with the original South Beach Diet plan, you won t be eating any grains at all, or fruits for that matter, because we want you to get the blood sugar swings that cause your cravings under control If that sounds difficult, don t worry We have plenty of tasty, satisfying Phase 1 appropriate recipes in this book You ll be losing weight fairly rapidly up to 10 ds in 2 weeks and your gluten sensitivity symptoms will begin to diminish and perhaps disappear After 2 weeks you will move on to GS Phase 2 see If you are entering GS Phase 2 from GS Phase 1, below.GLUTEN SOLUTION GS PHASE 2If you have fewer than 10 ds to lose and no cravings but do have gluten sensitivity symptoms, you can begin the Gluten Solution Program on Phase 2 and stay gluten free but not grain free for 4 weeks Your weight will drop steadily, although slowly than if you were to have started on GS Phase 1, about 1 to 2 ds a week Since you don t have a lot of weight to lose, you can have three gluten free starches and three servings of fruits per day the first week, utilizing the recipes in this book If you aren t dropping 1 to 2 ds a week, cut back on the number of starches and fruit servings You will experiment with adding gluten back into your diet after being gluten free for 4 weeks, but you ll remain on GS Phase 2 until you reach a healthy weight.If you are entering GS Phase 2 from GS Phase 1, you ll continue to stay gluten free for 2 weeks, but you should gradually introduce gluten free grains and fruits, working up to three servings of each per day over the 2 week period if your weight loss stalls, cut back You will experiment with adding gluten back into your diet after being gluten free for a total of 4 weeks, but you ll remain on GS Phase 2 until you reach a healthy weight.If you have no weight to lose and no cravings, butn are experiencing gluten sensitivity symptoms, you can do a modified GS Phase 2.This means you won t have to limit yourself to three gluten free starches and three fruits a day, as is required for those with cravings or those who want to drop ds After 4 weeks of being gluten free, you move on to GS Phase 3.No matter where you begin the Gluten Solution Program, at the end of 4 weeks on the program, gradually reintroduce some healthy, gluten containing starches, swapping them for the gluten free starches If you have been diagnosed with celiac disease, do not reintroduce gluten into your diet We recommend adding one gluten containing food to your diet each day during the first week and carefully monitoring your reaction to it If you re fine with one serving of gluten each day, you can add a second daily serving of a gluten containing food the second week, working up to a maximum of three a day as the week progresses You will know quickly if a food triggers symptoms and or cravings if so, stop eating it It may take a few weeks of trial and error to find your level of gluten tolerance, and you may discover that you aren t gluten sensitive at all.GLUTEN SOLUTION GS PHASE 3This is the maintenance phase of the Gluten Solution Program You have achieved your healthy goal weight on GS Phase 2, you know what triggers your cravings and or your gluten sensitivity symptoms, and you know how to make the right food choices for you You have become gluten aware, not gluten phobic, and you know that no food is absolutely off limits, unless you say it is.All of the recipes in this book have been marked with the appropriate phase, depending on the ingredients a recipe contains Remember, Phase 1 recipes can be included on Phase 2, and all can be enjoyed on Phase 3, whether you are on the Gluten Solution Program or the traditional South Beach Diet.HOW TO USE THIS BOOKFor ease of use, we ve organized this book the way most people like to cook, beginning with a variety of breakfast dishes, moving on to appetizers and snacks, then main dishes, and finally tantalizing desserts For those who like lighter meals, there are chapters on soups and sandwiches, as well as salads, and for those who prefer not to eat meat, a chapter of meatless main dishes The chapter on side dishes will prove very useful as you plan meals for the week.As you look at the specific recipes, do so with an eye to what phase of the diet you re on If you re on Gluten Solution Phase 1, for example, you ll be avoiding starches bread, pasta, rice and sugars including fruits and fruit juice , just as you would on the traditional South Beach Diet program, but you ll still find plenty of satisfying recipes to choose from, including some Phase 2 recipes where we ve simply swapped out an ingredient to make the recipe GS Phase 1 friendly you ll see these marked Phase Switch Once you re on GS Phase 2 or GS Phase 3, you can of course enjoy all the recipes in the book.Every recipe features Hands On Time the active time you spend in the kitchen chopping, stirring, seasoning, and so on and Total Time how long it takes to make a dish from start to finish , including a notation if a dish needs to marinate or chill for any length of time In addition, if a recipe can be made in 30 minutes or less, and than half of the recipes in this book can, you ll see the icon, below, to indicate this.30 MINUTES OR LESSWhere pertinent, you ll find tips for making the dishes ahead, along with suggestions on how to refrigerate or freeze finished dishes for future use We have also provided ideas for turning one recipe into another called Variations For example, our Slow Cooker Pulled Beef page 186 could serve 12 for a party, or you can make it ahead, freeze it, and turn it into a variety of dishes like Beef Tostadas, Quick Beef Soup, Beefy Pasta, or Sloppy Joes Our Green Lentil Salad page 114 can easily become a main dish by adding whatever type of lean protein you prefer we suggest pork Also keep in mind that you always can alter a recipe to use what s seasonal or freshest at the market If the cod or halibut looks better than the grouper, for example, use it in the California Fish Tacos page 128 In summer, when peaches or strawberries are at their best, use one of them instead of apples in the Caramelized Apple Mini Shortcakes page 256.Whichever recipes appeal to you, we suggest that you read through them in advance, plan a week s worth of menus, then make sure you have all the ingredients and equipment on hand see page 13 for kitchen gear essentials This will save you time and money too.SURVEYING YOUR KITCHENThe key to a healthy kitchen often lies in what s not in it rather than what is, and this is particularly true when you re embarking on a gluten aware lifestyle The first step is to take a good look at the contents of your cupboards, fridge, and freezer, and remove problem foods, particularly the highly processed sugary and starchy carbsthe full fat ice cream, the candy bars, the chips, the pretzels that shouldn t be in any healthy eater s kitchen in the first place The next step is to remove or put away all foods that contain gluten for 4 weeks if you re following the Gluten Solution Program You won t need these foods for the recipes in this book anyway.GLUTEN FREE PHASE 1 DESSERTSYou ll be giving up all starches and fruits on Phase 1 of the Gluten Solution Program, but that doesn t mean you can t have dessert Here are two of our South Beach Diet Phase 1 favorites After 2 weeks on GS Phase 1, you ll be able to sample all the delicious gluten free desserts found in this book, beginning on page 249 For GS Phase 1 desserts, go to southbeachdiet.com glutensolution.CHILLED ESPRESSO CUSTARDHANDS ON TIME 10 MINUTES TOTAL TIME 25 MINUTES PLUS CHILLING TIME1 1 2 cups 1% milk2 large eggs, beaten3 tablespoons monk fruit natural no calorie sweetener baking formula 2 teaspoons espresso powder1 teaspoon vanilla extract Ground cinnamon, for toppingIn a medium bowl, whisk together the milk, eggs, monk fruit sweetener, espresso powder, and vanilla until well blended Pour into four 6 ounce custard cups and place the cups in a deep skillet.Fill the skillet with water to come halfway up the custard cups Bring the water to a simmer over high heat Reduce the heat to low, cover the pan with foil, and continue to simmer for 10 minutes Carefully remove the cups from the pan, cover the custards with plastic wrap it can touch , and refrigerate for at least 3 hours or overnight When ready to serve, sprinkle with cinnamon.MAKES 4 6 ounce SERVINGS Per serving 81 calories, 3.5 g fat, 1.5 g saturated fat, 6 g protein, 6 g carbohydrate, 0 g fiber, 86 mg sodiumCREAMY LEMON VANILLA RICOTTA SOUFFLESHANDS ON TIME 15 MINUTES TOTAL TIME 30 MINUTESOlive oil cooking spray1 cup part skim ricotta cheese2 large eggs, separated3 tablespoons monk fruit natural no calorie sweetener baking formula 2 teaspoons grated lemon zest1 2 teaspoon lemon extract1 2 teaspoon vanilla extract Pinch of saltPreheat the oven to 375F Lightly coat four 4 ounce ramekins with cooking spray.In a large bowl, whisk together the ricotta, egg yolks, 1 tablespoon of the monk fruit sweetener, lemon zest, and lemon and vanilla extracts until well combined.In another large bowl, with an electric mixer at high speed, beat the egg whites and salt until soft peaks form, 2 to 3 minutes Add the remaining 2 tablespoons of monk fruit sweetener and continue beating until stiff peaks form.With The South Beach Diet, Dr Arthur Agatston ended the low carb versus low fat debate and educated the country about healthy carbs and fats In The South Beach Diet Gluten Solution, he cleared up the confusion surrounding gluten and helped people find their own gluten threshold what he calls becoming gluten aware Now he clarifies another matter Gluten free eating does not mean you have to sacrifice flavor or good nutrition The South Beach Diet Gluten Solution Cookbook makes creative use of gluten free ingredients in 175 recipes that will please even the most discerning palates Mouth watering dishes like Bacon and Pecan Breakfast Biscuits, Vegetable Quiche with Spinach Crust, Johnnycake Chicken Sandwiches, Shrimp and Chicken Pad Thai, Summer Berry Tart, and Cashew Butter Cookies will than satisfy the heartiest and healthiest of appetites And with than half of the recipes taking 30 minutes or less from start to finish, this book is perfect for the busiest of cooks.Unlike the recipes found in many gluten free cookbooks, those in The South Beach Diet Gluten Solution Cookbook are free of highly refined flours, sugars, and artery clogging saturated fatsbut are still packed with plenty of flavorful ingredients Even readers who aren t gluten free 100 percent of the time will enjoy reaping the health rewards of these diet friendly and delicious dishes. 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Gluten Solution Cookbook: 175 Delicious, Slimming, Gluten-Free Recipes


    • The South Beach Diet Gluten Solution Cookbook: 175 Delicious, Slimming, Gluten-Free Recipes
    • 4.2
    • 490
    • Format Kindle
    • 320 pages
    • Arthur Agatston
    • Anglais
    • 03 June 2018

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