Table Of Content“Olivia’s beautiful new book is a must-have resource for anyone
living a gluten-free life. This book easily helps you navigate
the changes that eating gluten-free requires by offering
both thorough guidance and delectable recipes.”
—Gretchen Brown, R.D., author of Fast & Simple Gluten-Free
“Olivia Dupin takes you from diagnosis to dinner and beyond with
information and mouthwatering recipes everyone can use and enjoy.”
—Beth Hillson, author of Gluten-Free Makeovers
and food editor of Living Without
“Olivia has written the over-the-top, go-to guide for gluten-free living.
Not only does it arm you with naturally g-free recipes for meals
you already know and love, but it also teaches you practical tips
for steering clear of the gluten pitfalls of everyday life.”
—Jennifer Iserloh, founder of Skinny Chef Culinary Ventures
“This easy-to-follow book is full of invaluable information
and amazingly delicious recipes. If you or anyone in your
life eats gluten-free, you need to have Olivia’s book!”
—Michael Repole, chairman of Pirate’s Booty® snacks
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NATURALLY
TThhee CCoommpplleettee
GGuuiiddee ttoo
GLUTEN-FREE Foods
YYoouurr SSttaarrtteerr MMaannuuaall ttoo GGooiinngg GG--FFrreeee
tthhee EEaassyy,, NNoo--FFuussss WWaayy
Includes 100
OOlliivviiaa DDuuppiinn
Simply Delicious
Recipes!
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© 2013 Fair Winds Press D E D I C AT I O N
Text © 2013 Olivia Dupin
Photography and Design © 2013 Fair Winds Press
First published in the USA in 2013 by
Fair Winds Press, a member of
Quayside Publishing Group
100 Cummings Center When I have a big moment approaching,
Suite 406-L
I do this thing where I call on all of my friends
Beverly, MA 01915-6101
www.fairwindspress.com
and family for support. I gather up their words
All rights reserved. No part of this book may be of encouragement and love, and I feel like
reproduced or utilized, in any form or by any means,
I can do anything. This book is for them;
electronic or mechanical, without prior permission
in writing from the publisher.
thank you for lifting me up, every day.
17 16 15 14 13 1 2 3 4 5
ISBN: 978-1-59233-528-2
Digital edition published in 2013
eISBN-13: 978-1-61058-623-8
Library of Congress Cataloging-in-Publication Data
Dupin, Olivia.
The complete guide to naturally gluten-free foods : your starter manual to going g-free the easy, no-fuss
way-includes 100 simply delicious recipes! / Olivia Dupin.
p. cm.
ISBN 978-1-59233-528-2 (pbk.)
1. Gluten-free diet--Recipes. 2. Food allergy--Diet therapy. I. Title.
RM237.86.D87 2013
641.3--dc23
2012023484
Book and Cover Design by Kathie Alexander
All photography by Theresa Raffetto (www.theresaraffetto.com) except as follows:
Martin Poole/Getty Images, cover image appearing on right; Shutterstock, pages 33; 40; 57; 65.
Food Styling by Matt Vohr for Halley Resources
Prop Styling by Penelope Bouklas
Printed and bound in China
The information in this book is for educational purposes only. It is not intended to replace the advice
of a physician or medical practitioner. Please see your health care provider before beginning any new
health program.
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(Text) (Text)
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© 2013 Fair Winds Press D E D I C AT I O N
Text © 2013 Olivia Dupin
Photography and Design © 2013 Fair Winds Press
First published in the USA in 2013 by
Fair Winds Press, a member of
Quayside Publishing Group
100 Cummings Center When I have a big moment approaching,
Suite 406-L
I do this thing where I call on all of my friends
Beverly, MA 01915-6101
www.fairwindspress.com
and family for support. I gather up their words
All rights reserved. No part of this book may be of encouragement and love, and I feel like
reproduced or utilized, in any form or by any means,
I can do anything. This book is for them;
electronic or mechanical, without prior permission
in writing from the publisher.
thank you for lifting me up, every day.
17 16 15 14 13 1 2 3 4 5
ISBN: 978-1-59233-528-2
Digital edition published in 2013
eISBN-13: 978-1-61058-623-8
Library of Congress Cataloging-in-Publication Data
Dupin, Olivia.
The complete guide to naturally gluten-free foods : your starter manual to going g-free the easy, no-fuss
way-includes 100 simply delicious recipes! / Olivia Dupin.
p. cm.
ISBN 978-1-59233-528-2 (pbk.)
1. Gluten-free diet--Recipes. 2. Food allergy--Diet therapy. I. Title.
RM237.86.D87 2013
641.3--dc23
2012023484
Book and Cover Design by Kathie Alexander
All photography by Theresa Raffetto (www.theresaraffetto.com) except as follows:
Martin Poole/Getty Images, cover image appearing on right; Shutterstock, pages 33; 40; 57; 65.
Food Styling by Matt Vohr for Halley Resources
Prop Styling by Penelope Bouklas
Printed and bound in China
The information in this book is for educational purposes only. It is not intended to replace the advice
of a physician or medical practitioner. Please see your health care provider before beginning any new
health program.
001-048_C67933.indd 4 9/20/12 12:50 PM 001-048_C67933.indd 5 9/20/12 12:50 PM
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C O N T E N T S
Introduction 8 74 PART 2
Naturally Gluten-Free Recipes
10 PART 1
75 Chapter 4
Living Gluten-Free
Delicious Ways to Start the Day
11 Chapter 1
91 Chapter 5
All About Going Gluten-Free
Sweet and Savory Starters and Snacks
49 Chapter 2
113 Chapter 6
The Gluten-Free Kitchen
Simply Satisfying Salads and Soups
62 Chapter 3
138 Chapter 7
The Gluten-Free Food Directory
Entrées for Everyone
171 Chapter 8
Mouthwatering Sides and Accompaniments
192 Chapter 9
Divine Desserts
Acknowledgments 216
About the Author 217
Index 218
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C O N T E N T S
Introduction 8 74 PART 2
Naturally Gluten-Free Recipes
10 PART 1
75 Chapter 4
Living Gluten-Free
Delicious Ways to Start the Day
11 Chapter 1
91 Chapter 5
All About Going Gluten-Free
Sweet and Savory Starters and Snacks
49 Chapter 2
113 Chapter 6
The Gluten-Free Kitchen
Simply Satisfying Salads and Soups
62 Chapter 3
138 Chapter 7
The Gluten-Free Food Directory
Entrées for Everyone
171 Chapter 8
Mouthwatering Sides and Accompaniments
192 Chapter 9
Divine Desserts
Acknowledgments 216
About the Author 217
Index 218
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I N T R O D U C T I O N
My love affair with food began when I was a little girl. I loved to eat, and soon gluten with a farewell feast consisting of pasta, pizza, garlic bread, and cake—an
learned that I loved to cook. Never one to play with dolls, I wore out my Easy- exercise I don’t recommend. I stumbled out of the restaurant that night foggy-
Bake Oven in no time, and before long I’d graduated to the full-size range in my headed and a little regretful but ready to start fresh. It really was a new beginning.
mother’s kitchen. Instead of letting the babysitter cater to me when she came over, I’ve learned a lot along the way, and today I’m thriving, healthy, and happier
I would make her scrambled eggs for breakfast. So it didn’t surprise anyone when, than ever. As a chef, food is a huge part of my life. I will not tell you that I never
at the age of eight, I announced that I wanted to be a chef. feel tempted or inconvenienced, but I will tell you that I eat delicious, nutritious
When I was a senior in high school, I was accepted to the acclaimed Culinary foods that make me happy and feel good, and so do my clients. I throw gorgeous
Institute of America. I tore open the letter, and I cried in the kitchen with my gluten-free dinner parties for my family and friends who never feel like they are
grandma Ginny. It was a dream come true, and I felt so lucky! That fall, I walked eating “special diet food.” The best way I’ve found to cook nutritiously and deli-
around campus like I was at Disneyland. I soaked it all in, and a few short years ciously gluten-free is to focus on naturally g-free foods instead of trying to make
later, I was out in the world, living my dream working as a private chef to the rich substitutions for foods like breads and pasta.
and famous in New York City. I want to help you continue your love affair with food, just as I have. I know how
Fast-forward to a few years after that; I was working for a family on the Upper emotional and personal food can be. We have traditions, special occasions, and
West Side, but I was struggling. I was always exhausted and always getting sick. memories marked and centered around the table. It can be difficult to adjust to a
One day, I was chatting with the personal assistant for the family and I opened gluten-free lifestyle, learn to cook differently, order at a restaurant differently, and
up about how sick I had been. For ten years, I told her, I had been suffering with resist old friends like takeout pizza and office birthday cake.
fainting spells, extreme fatigue, brain fog, years of missed periods, and low iron. Whether you are one of the growing number of celiac patients, have a wheat
I had seen several hematologists, but the treatment was always the same. They allergy or gluten sensitivity, or simply just feel better when you omit gluten from
would hook me up to an IV of iron, where I would sit for about 45 minutes every your diet, living a gluten-free lifestyle doesn’t have to be stressful or expensive.
week. This helped somewhat with the fatigue and fainting, but still, no one could We’ll talk about everything you need to know to get you on the right track simply
tell me why I was so sick. I was frustrated and scared. and effectively. We will focus on the foods you can eat, practical tips for stocking
After hearing how much I was struggling, the assistant decided to make a call a gluten-free pantry (even if you cohabitate with gluten eaters!), easy guidelines
for me and got me in to see a great doctor she thought might be able to help. He for dining out, and really easy, yummy recipes you can put together in no time.
had a hunch, did a few tests, and a couple weeks later, I found out that I had ce- Even if you’ve never cooked before, you can make gourmet dishes like steak with
liac disease. I couldn’t believe I finally had a diagnosis. On one hand, I was really red wine sauce, sinfully tender pulled pork, and creamy, dreamy butterscotch
upset that no other doctor had caught my condition sooner, but at the same time, pudding, so you’ll never feel like you’re missing out on anything. And because
I was relieved to finally know why I was so sick. Gluten was the culprit all along, all of the recipes in this book use only naturally gluten-free ingredients that you
but somehow it had never occurred to me that my symptoms could be related to are already familiar with and can find in your regular grocery store—forget those
the foods I was eating. tiny $12 bags of flour, elaborate substitutions, and mediocre results—you’ll quickly
I was so lucky that I didn’t need surgery or expensive medications and treat- discover that this is the most practical approach to a gluten-free diet around.
ments to get better, but my first reaction was still panic. What would I eat? How Are you ready to begin the journey to better health with me? Let’s get started!
would I cook for my clients? I gathered with a few friends and said goodbye to
88 TThhee CCoommpplleeTTee GGuuiiddee TToo NNAATTuuRRAAllllYY GGlluuTTeeNN--FFRReeee FFooooddSS 9
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((FFooggrraa 3399)) JJoobb::0099--2288888844 TTiittllee::FFWW--TThhee CCPPGG ttoo NNaattuurraallllyy GGlluutteenn--FFrreeee FFooooddss ((FFooggrraa 3399)) JJoobb::0099--2288888844 TTiittllee::FFWW--TThhee CCPPGG ttoo NNaattuurraallllyy GGlluutteenn--FFrreeee FFooooddss
(Text) (Text)
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I N T R O D U C T I O N
My love affair with food began when I was a little girl. I loved to eat, and soon gluten with a farewell feast consisting of pasta, pizza, garlic bread, and cake—an
learned that I loved to cook. Never one to play with dolls, I wore out my Easy- exercise I don’t recommend. I stumbled out of the restaurant that night foggy-
Bake Oven in no time, and before long I’d graduated to the full-size range in my headed and a little regretful but ready to start fresh. It really was a new beginning.
mother’s kitchen. Instead of letting the babysitter cater to me when she came over, I’ve learned a lot along the way, and today I’m thriving, healthy, and happier
I would make her scrambled eggs for breakfast. So it didn’t surprise anyone when, than ever. As a chef, food is a huge part of my life. I will not tell you that I never
at the age of eight, I announced that I wanted to be a chef. feel tempted or inconvenienced, but I will tell you that I eat delicious, nutritious
When I was a senior in high school, I was accepted to the acclaimed Culinary foods that make me happy and feel good, and so do my clients. I throw gorgeous
Institute of America. I tore open the letter, and I cried in the kitchen with my gluten-free dinner parties for my family and friends who never feel like they are
grandma Ginny. It was a dream come true, and I felt so lucky! That fall, I walked eating “special diet food.” The best way I’ve found to cook nutritiously and deli-
around campus like I was at Disneyland. I soaked it all in, and a few short years ciously gluten-free is to focus on naturally g-free foods instead of trying to make
later, I was out in the world, living my dream working as a private chef to the rich substitutions for foods like breads and pasta.
and famous in New York City. I want to help you continue your love affair with food, just as I have. I know how
Fast-forward to a few years after that; I was working for a family on the Upper emotional and personal food can be. We have traditions, special occasions, and
West Side, but I was struggling. I was always exhausted and always getting sick. memories marked and centered around the table. It can be difficult to adjust to a
One day, I was chatting with the personal assistant for the family and I opened gluten-free lifestyle, learn to cook differently, order at a restaurant differently, and
up about how sick I had been. For ten years, I told her, I had been suffering with resist old friends like takeout pizza and office birthday cake.
fainting spells, extreme fatigue, brain fog, years of missed periods, and low iron. Whether you are one of the growing number of celiac patients, have a wheat
I had seen several hematologists, but the treatment was always the same. They allergy or gluten sensitivity, or simply just feel better when you omit gluten from
would hook me up to an IV of iron, where I would sit for about 45 minutes every your diet, living a gluten-free lifestyle doesn’t have to be stressful or expensive.
week. This helped somewhat with the fatigue and fainting, but still, no one could We’ll talk about everything you need to know to get you on the right track simply
tell me why I was so sick. I was frustrated and scared. and effectively. We will focus on the foods you can eat, practical tips for stocking
After hearing how much I was struggling, the assistant decided to make a call a gluten-free pantry (even if you cohabitate with gluten eaters!), easy guidelines
for me and got me in to see a great doctor she thought might be able to help. He for dining out, and really easy, yummy recipes you can put together in no time.
had a hunch, did a few tests, and a couple weeks later, I found out that I had ce- Even if you’ve never cooked before, you can make gourmet dishes like steak with
liac disease. I couldn’t believe I finally had a diagnosis. On one hand, I was really red wine sauce, sinfully tender pulled pork, and creamy, dreamy butterscotch
upset that no other doctor had caught my condition sooner, but at the same time, pudding, so you’ll never feel like you’re missing out on anything. And because
I was relieved to finally know why I was so sick. Gluten was the culprit all along, all of the recipes in this book use only naturally gluten-free ingredients that you
but somehow it had never occurred to me that my symptoms could be related to are already familiar with and can find in your regular grocery store—forget those
the foods I was eating. tiny $12 bags of flour, elaborate substitutions, and mediocre results—you’ll quickly
I was so lucky that I didn’t need surgery or expensive medications and treat- discover that this is the most practical approach to a gluten-free diet around.
ments to get better, but my first reaction was still panic. What would I eat? How Are you ready to begin the journey to better health with me? Let’s get started!
would I cook for my clients? I gathered with a few friends and said goodbye to
88 TThhee CCoommpplleeTTee GGuuiiddee TToo NNAATTuuRRAAllllYY GGlluuTTeeNN--FFRReeee FFooooddSS 9
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