Easy Wheat, Egg and Milk Free Cooking. Rita Greer

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      Behavioural and Psychological Symptoms

      Nervousness, anxiety, panic attacks, depression, apathy, irritability, day-dreaming, confusion, restlessness, poor concentration, mood swings, aggression, unreasonable giggling or weeping, speech difficulties, couldn’t-care-less attitude, general feeling of misery, excessive sleeping, hyperactivity, insomnia.

Chapter Three

       Planning a Diet Without Wheat, Milk and Eggs

      Before the miseries set in, here is a list of the foods that you can eat:

      The yes list – basic wheat-free, milk-free and egg-free foods

       Plain, fresh meat – all kinds

       Bacon

       Ham – without breadcrumb coating

       Plain, fresh, frozen or canned fish (in water) – all kinds

       All fresh vegetables

       All fresh fruit

       Rice – preferably brown

       Ground rice

       Maize (corn), cornflour (cornstarch)

       Barley flour

       Millet flour

       Porridge oats

       Sesame seeds

       Chickpea (gram) flour

       Plain, fresh nuts

       Pure cooking oils, such as safflower, sunflower, extra virgin olive oil, soya and corn oils

       Pure honey

       Treacle, syrup and molasses

       All kinds of sugars and jams

      Drinks:

       Tea without milk

       Coffee without milk

       Herb teas

       Wine – red, white or rosé made from fruit

       Brandies derived from fruit

       Sherry

       Port

      Other wheat-free, milk-free and egg-free foods

      N.B. Where brand names are specified this indicates that other brands of the same product may be unsuitable.

       Baked beans (Heinz) in tomato sauce (check label)

       Soya flour

       Ground almonds

       Frozen, plain fish and shellfish

       Tamari-type wheat-free soy sauce

       Frozen, plain meat

       Curry powder (a brand which does not contain wheat flour)

       Yeast extract (Marmite)

       Rice bran, soya bran

       Soya milk (not to everyone’s taste, but some people find it useful)

       Dairy-free margarine

       Split peas

       Dried beans

       Lentils

       Soya beans

       Gelatine

      Many people find a new kind of diet extremely worrying, particularly if their basic knowledge of nutrition is not adequate to restructure their daily menus. To exclude wheat, milk and eggs from the food regime and still eat a balanced diet can be nutritionally disastrous if care is not taken over the following points.

      The greatest danger lies in eating too little protein, fibre, vitamin A, iron and calcium. This can result in a rather alarming weight loss, constipation, lethargy and a feeling of being ‘below par’. Such a situation is easily rectified by increasing the consumption of fish and meat, taking a new kind of fibre in the form of rice or soya bran, and supplementation of the diet with vitamin A, iron and calcium in capsule or tablet form. Alternatively, suitable foods that contain these last three substances can be eaten regularly:

       Vitamin A – oily fish

       Iron – curry powder, spinach, watercress, dates, pineapple, sultanas, cocoa, prunes, figs

       Calcium – sardines, watercress, figs, rhubarb, almonds and other nuts

      By eating a wide variety of raw or lightly cooked vegetables and other permitted foods, any other resulting deficiencies in vitamins and minerals can be made up.

      Once the new diet is underway, some people may experience a craving for wheat, milk and eggs. This is not an unusual reaction and to cope with it best requires a little extra effort in the kitchen to make the new diet exciting, satisfying and nutritious.

      A balanced diet

      Nobody knows exactly what each person requires in the way of nutrients as no two people have the same dietary needs. Much depends on what kind of life the person leads, how much energy he or she expends, his or her age and sex.

      The average Western diet has many faults – usually containing too much fat, sugar and salt and not enough fibre, fresh vegetables and fruit, because too many processed and ‘junk’ foods are consumed instead.

      Try to balance the daily food intake in this way:

       15 per cent milk-free margarine, nuts, seeds and oils

       25 per cent fish and meat

       45 per cent fresh fruit and vegetables

       15 per cent special bakery items

      Try to use plain, fresh foods and not processed ones to minimize problems. СКАЧАТЬ