5 replies to this topic

[tobias]

I'd really appreciate if someone could recommend a gluten-free recipe book for me. I know could find given enough time all the recipes over the net, but I actually don't like surfing the net. I do alot of it to try and educate myself, but I don't enjoy it as such. So yeah, I'd much prefer a book, and I'm looking for basically everything, recipes for pizza bases_tortillas, through to cakes and pancakes, and onto more main meal type stuff. *Insert tibetan monk nodding head forward in appreciation emoticon here*

[SweetJade1980]

I'd really appreciate if someone could recommend a gluten-free recipe book for me. I know could find given enough time all the recipes over the net, but I actually don't like surfing the net. I do alot of it to try and educate myself, but I don't enjoy it as such. So yeah, I'd much prefer a book, and I'm looking for basically everything, recipes for pizza bases_tortillas, through to cakes and pancakes, and onto more main meal type stuff. *Insert tibetan monk nodding head forward in appreciation emoticon here*

So don't want you to think anyone forgot about ya! My suggestions would be:

Books:

Gluten Free & Quick & Easy (own it)
http://www.amazon.com/Gluten-Free-Quick-Ea...9817&sr=1-1

The Natural Diet Solution for PCOS and Infertility (it's similar to my diet and is just a really good book w/ recipes, grocery list etc)
http://www.ovarian-cysts-pcos.com/pcos-book-res.html (own both ebook (ver 1) & hardcover (ver 2)

Allergy-Free Cookbook
http://www.amazon.com/Allergy-Free-Cookboo...9934&sr=1-1 (own it & if I were to write a cookbook, I'd do it in this style)

Gluten Free Gourmet Series
http://www.amazon.com/Gluten-Free-Gourmet-...8980&sr=8-2

Whole Foods Allergy Cookbook
http://www.amazon.com/Whole-Foods-Allergy-...d_bxgy_b_text_b

http://www.thehealthycookingcoach.com/books.html (thanks Danny)

http://www.vitalita.com/cookbooks.html (FREE Vegan, Mostly GF & Low Fat cookbooks)



Blogs/Online Recipes:

http://www.gluten.net/recipes/

http://glutenfreegirl.blogspot.com/ (or book)

http://glutenfreemommy.com/

http://www.epicurious.com/tools/searchresu...rch=gluten-free

http://www.fatfreevegan.com/gluten-free/index.shtml

http://glutenfreevegan.wordpress.com/

[SweetJade1980]

Oh yeah.... I forgot about YouTube....there's some cool (and seriously "funny") Gluten-Free stuff over there

http://www.youtube.com/results?search_quer..._type=&aq=f

[tobias]

hey sweetjade, your a lifesaver. Question about The Natural Diet Solution for PCOS and Infertility, from what I've read in your pinned topic, this book doesn't just contain recipes but also lots of information about inflammation/body processes/etc? If it has both then its going to be pretty hard for me to pass it up.

Oh yeah, if it does, is it still relevant to males or just women/pregnancy etc??

[tobias]

bump

[Danny©]

I have a general suggestion for recipes.

The talent of a chef creating recipes is to reconcile satiety with palatability with caloric balance.
If satiety is lacking the recipe can be tasty and mouth watering but we will eat too much in order to feel satiated. If we don't and reduce the portion we will not feel satiated, wake up at night with hunger and eventually fall for a binge. If the recipe lacks palatability cravings will be acute, dieting will seem like a torture and sooner or later we will binge on junk food. If the recipe lacks caloric balance we will eat too much at one meal and will need to reduce portions at the other with the same problems explained above.

Unfortunately most recipe inventors lack these talents and they often feels book with interesting recipes that are either satiating but umpalatable or palatable but non-satiating or are interesting at the expense of caloric balance (everyone can make tasty meals by relying heavily on olive oil, butter, lard and cream)

Once we learn few basis about balancing the satiety, palatability and caloric density of a recipe we can not only improve the recipes we find in books but also invent our own.

The more caloric dense a meal is the less satiating it is.
This means that the more calories we consume the more we feel hungry and the more we eat.
That's why overeating and overweight are so hard to fight nowadays: what triggers them is also what perpetuates them. But we can't go to the opposite extreme. A excessively non-caloric food won't provide enough energy, won't provide palatability and dietary satisfaction.

So meals should have limits (not too little caloric and not too much caloric) that allow them to be in a satiating-palatable balance.

Soups -- > 50 calories per 100 grams
Side dishes -- > 50 calories per 100 grams
First course -- > 100 calories per 100 grams
Second course -- > 100 calories per 100 grams

Breakfast -- > 150 calories per 100 grams
Fresh sweets --> 150 calories per 100 grams
Salted pies -- > 200 calories per 100 grams
Baked sweets --> 250 calories per 100 grams

To maintain these criteria usually two flawed options are chosen:

1) Choosing only hypocaloric filling mostly unpalatable foods
2) Choosing hypercaloric non-satiating palatable food and reducing portions to a minimum

The right overlooked one is to balance non-satiating hypercaloric food with satiating hypocaloric foods in the same dish, optimizing the fats, maintaining satisfying portions and using herbs and spices to increase the palatability without the calories.

A typical example:

The satiety index of a dish of a plate of pasta with parmesan and olive oil plus a ligh salad is 1.5
In order to prevent the body from telling us that we need to eat and from activating all sort of mechanisms to make us eat: cravings, insomnia, lowered metabolism, hunger, depression; we would need to eat 130 grams of such pasta.

But a dish of pasta with a sauce made with less parmesan and stir-fried cubed veggies has a satiety index of 3.4. We need just 60 grams to feel satiated and unlike with the first meal bloated.

Likewise a steak with butter or olive oil and a side dish of spinach has a very low satiety index.
But if we cut the meat in cubes, cook it with the spinach and other veggies and optimize the dressing fats using them in this single dish rather than both on the meat and the veggies, we have suddenly a meal with is way more satiating, palatable and we need to eat less to feel satiated.

It's important to note that once we balance our nutritional set-point and find an equilibrium between nutrition, palatability and calories we don't risk eating to little or eating too much. We're fuller with less food because that's the amount we needed in the first place to prevent indigestion, bloatedness, fat gain and caloric excesses.