This document discusses gluten-free diets and provides information on their purpose and prohibited foods. It begins by explaining that a gluten-free diet excludes gluten, which is found in wheat, barley and rye. Reasons for following such a diet include celiac disease, gluten sensitivity, and weight loss. The diet requires avoiding grains containing gluten as well as foods that may contain traces of gluten. The document also provides a gluten-free potato recipe.

1. Gluten free diet
A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as
wheat, barley and rye.
This diet is popular among people without gluten-related medical conditions. The claimed
benefits of the diet are improved health, weight loss and increased energy.
Removingglutenfromyourdietlikelychangesyouroverall intake of fiber, vitamins and other
nutrients. Regardless of your reasons for following a gluten-free diet, it's important to know
how it can affect your overall nutritional needs.
Reasons to follow the gluten free diet:
Celiacdisease:Celiacdisease isaseriousdisease thatrequires lifelong adherence to a gluten-
free diet. Small amounts of gluten (even less than a crumb) may cause illness.
Glutensensitivity:isnotan autoimmune disease,butit is a real condition. People with gluten
sensitivitywill eatgluten-freemeals,but may or may not worry about eating it. Gluten makes
them ill, but the amount required to do so varies from person to person.
WheatAllergy:Protocolsforavoiding eatinggluten ingredients should be followed just as for
celiac disease.
Weight Loss: People hoping to lose weight on a gluten-free diet do not tend to worry about
eatinggluten,andtheirtime onthe dietmaybe limited because it is difficult to follow it long
term if there is no medical reason to do so.
Forbidden Foods:
People that,bychoice or forhealth relatedreasons,excludeglutenfromtheirdiet, should not
consume grains, flours and starches, such as wheat (wheat bran, wheat germ, wheat starch),
rye,barley,oats,couscous,malt,extract and malt syrup, spelled and seitan, among others. In
addition to the list of products whose consumption is dangerous and banned there's bread,
breakfastcereals,pastriesandbiscuits, pasta; yogurts that contain cereals, cream cheese and
other cheeses of unknown composition, milk products, such as chocolate milk, malted or

2. flavored; cold meats, processed meat, seafood, pre-cooked products, frozen or deep-frozen
products, canned products and pates; beer, whiskey, certain vodkas, gin and other forms of
alcohol that are made from grains, many common condiments, seasonings, sauces and
dressings, likewhitesauce and soysauce,instantsoupsand all industrial preparations similar
to desserts, ice cream, chewing gums or candies.
Recipe:
Bombay potatoes
Ingredients:
 2 cm piece of ginger;
 3 clovesof garlic;
 2 ripe vine tomatoes;
 600 g cookedpotatoes;
 Vegetableoil;
 8 springonions;
 1 fresh redchilli;
 ½ a bunchof freshcoriander;
 1 teaspooncuminseeds;
 1 teaspoonmustardseeds;
 1 teaspoongroundturmeric;
 1 teaspoongroundcoriander;
 1 pinchof garam masala;
 4 tablespoonsnatural yoghurt;
Method:
1. Peel the ginger and garlic, chop the tomatoes, then place in a blender and blitz until
smooth. Chop the potatoes into 5cm chunks.
2. Pour 2 tablespoons of vegetable oil into a large non-stick frying pan over a medium–
highheat.Addthe potatoesand cookfor 10 minutes,oruntil golden,gently squishing
themwitha potatomasherto increase the surface area and give you more crispy bits.
3. Trim and roughly chop the spring onions, and deseed and finely slice the chilli (how
much youuse dependsonhow hotyou like it!).Pickthe corianderleaves and reserve,
then finely chop the stalks.
4. Add the cumin and mustard seeds to the pan and cook for 1 minute, until the cumin
starts to darken. Add the spring onion, chilli and coriander stalks and cook for 2
minutes, then add the blitzed ginger mixture, the rest of the spices and a pinch of
seasoning. Sauté for 4 to 5 minutes, or until fragrant.
5. Serve the crispy Bombay potatoes with dollops of yoghurt, and the coriander leaves
scattered over.
CatarinaCoelho,12ºB
Bianca Ramalho,12ºB
Matilde Lopes,12ºC
DavidGinga,12ºC Portugal