Gluten Free Diet Basics

People all over the world have decided that avoiding Gluten was not just another diet option but it was absolutely crucial for the sake of their health.

This is not just another fad that will lose momentum before you get time to even research it and it is certainly not another crazy crash diet. 

This change has been regarded as one of the most practical ways for a lot of people to shed pounds, take charge of their health and start feeling like themselves again. 

The problem lies is the fact that Gluten is everywhere! 

Trying to eliminate an ingredient that is included in such a wide array of foods is bound to cause some challenges. 

The first challenge will be finding the willpower to stop eating quite a bit of the food you have grown to love.

Here’s what you’ll discover in this guide:

  • What is gluten?
  • How to help your doctor make a diagnosis
  • What are the benefits of living gluten free?
  • The causes of gluten intolerance
  • The dangers of eating gluten free
  • How to enjoy eating gluten free
  • Simple gluten free meal options
  • What you can and can’t eat in a gluten-free diet
  • …and much, much more!

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What does “Gluten Free” really mean?

Gluten-free products have increased in popularity in recent years, but with so many “-free” products on the market, it can be hard to know how “free” a product really is, unless there is standardized labeling.

Avoiding gluten is important for people with celiac disease, as they can experience serious adverse effects if they consume it. Others prefer to avoid it because they feel better or believe it is healthier to do so.

Gluten is what gives dough its elasticity. It gives shape, strength, and texture to bread and other grain products.

Some gluten-free foods are naturally gluten-free and healthy, for example, apples or sweet potatoes. Other gluten-free foods are processed to remove gluten or processed without gluten-free containing ingredients but may still be high calorie, full of additives and low in fiber.


Gluten Free Bread Recipe

Gluten-free bread – Jamie Oliver


  • 325 ml semi-skimmed milk
  • 2 large free-range eggs
  • 1 teaspoon white wine vinegar
  • 450 g gluten-free brown bread flour , plus extra for dusting
  • ½ teaspoon sea salt
  • 2 tablespoons golden caster sugar
  • 1½ x 7g sachet dried yeast
  • 3 tablespoons olive oil


Preheat the oven to 200ºC/400ºF/gas 6. Warm the milk in a small pan over a low heat, then leave to cool slightly. Crack the eggs into a large bowl, add the vinegar, then gradually stir in the warm milk until combined.

Combine the flour, salt, sugar and yeast in another bowl, then, using a wooden spoon, stir the dry ingredients into the wet mixture until it forms a sticky dough. Add the olive oil, then bring it together with your hands into a ball, adding a little flour if it’s too sticky.

Place onto a lightly oiled baking tray, cover with a damp tea towel, then leave to prove in a warm place for around 1 hour, or until doubled in size.

Once risen, place the tray in the hot oven and bake for around 35 minutes, or until golden and cooked through. Leave to cool slightly on a wire cooling rack, then slice and serve. Delicious with hearty stews and soups, or toasted and served hot with butter and jam.

Very Super Easy Gluten Lactose Free Cake.




  • 2 ½ Cup GF All Purpose Flour
  • 1 tsp. Xanthan Gum
  • 2 tsp. Baking Powder
  • 2 tsp. Baking Soda
  • 1 Cup Water Boiled
  • 1 Cup Dairy Free Milk
  • 1 Cup Sugar
  • ⅓ Cup Dairy Free Butter
  • 2 TBSP. Coconut Oil
  • 1 TBSP. Vanilla
  • 2 Eggs
  • ¼ tsp. Salt
  1. Preheat oven to 350°F.
  2. Boil the water in the sauce pan with ½ cup of sugar for 3 minutes. Allow to cool.
  3. In your stand mixer blend the other ½ cup of sugar with the butter and melted coconut oil.
  4. Add the milk and the cooled water and sugar mixture. (The mixer should be going the entire time)
  5. Add the eggs, vanilla, salt, baking soda, baking powder, xanthan gum and gluten free all-purpose flour.
  6. Beat on medium for about 5 minutes until your batter is almost a pudding like consistency.
  7. Pour into your greased pans. I use coconut oil to grease the pan.
  8. Cupcakes cook 16-20 minutes. 6 inch rounds cook about 27-30 minutes and 8 inch rounds cook 30-35 minutes. Watch after 20 minutes in case your oven runs hot. Test with toothpick. Enjoy!


Moist & Fluffy Carrot Cake GLUTEN FREE

This gluten-free carrot cake is super easy to make and packed with goodness, fresh carrots and is lightly spiced with cinnamon and brown sugar.


  • 1 cup white sugar
  • ½ cup brown sugar, packed
  • 1 cup canola oil or vegetable oil
  • 3 eggs
  • 2 cups Pamela’s artisan gluten-free flour
  • 1½ teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 tablespoon cinnamon
  • ½ cup buttermilk
  • 1 tablespoon pure vanilla extract
  • 2-3 cups carrots, finely shredded (I used a little over 2 cups)
  • ½ cup pureed carrots (optional but great!)
  • ½ cup sweet coconut flakes, finely shredded
  • FROSTING (double the recipe if you like a thick layer of frosting)
  • 8 oz cream cheese, room temperature
  • 4 tablespoons butter, room temperature
  • 2 cup confectioners sugar (may need more to thicken if desired)
  • 1 teaspoon pure vanilla extract
  • 1 cup walnuts, chopped


  1. Preheat oven to 350 F.
  2. Grease and flour (with Pamela’s flour) 2 (9-inch) cake pans. Set aside
  3. In a large bowl cream together oil, sugars, and eggs. Set aside.
  4. In a separate bowl whisk together flour, baking powder, baking soda, salt and cinnamon.
  5. Gradually add the dry ingredients into the wet ingredients, alternating with the buttermilk.
  6. Mix just until fully combined. (careful not to over mix)
  7. Fold in shredded & pureed carrots, coconut flakes and vanilla extract.
  8. Pour batter evenly into prepared pans.
  9. Bake for 20-25 minutes until center is set. (do not over bake!)
  10. Place pans directly into freezer to cool.
  11. While cakes are cooling prepare the frosting by first creaming together the butter and cream cheese.
  12. Add in the confectioners sugar and vanilla extract.
  13. Mix until silky and creamy. Add more sugar if a thicker texture is needed.
  14. When cakes are cooled remove them from pans and frost, sprinkling the tops with walnuts.