Making Your Kitchen Gluten-Free
If you’ve been diagnosed with a wheat allergy, you’ve had to rethink everything about the way you eat. Suddenly many of the food staples you’ve relied upon—flour, cereal, pizza!—are forbidden, and you’re left wondering if there’s anything you can enjoy.
Most people eat a lot of their meals at home, so your kitchen is the logical place to make changes. You’ve probably learned which foods to avoid; but how can you adapt your kitchen to a gluten-free diet?
Wheat is out, so you won’t be buying flour—right? Wrong! Amaranth, cornmeal, sorghum flour, soy flour, chickpea flour, rice flour—they’re all gluten-free. Experiment with different flours and decide which you like most. Then stock your kitchen so you can bake when you’re in the mood.
There are a lot of gluten-free grain products on the market, too. Breads and noodles made from soybeans, nut flours or rice flour or rice flour are available; so are cookies, cereals, bagels—and pizza!
You can also buy products made from buckwheat, which contains no gluten—but check the ingredients; many buckwheat products have added wheat. Pure buckwheat, though, is a fine addition to your pantry. Be careful with oats, too; although they’re gluten-free, most commercial oats have been cross-contaminated with wheat. Some brands certify their oats as gluten-free.
You can have grain for dinner, too, if you stick with such gluten-free favorites as corn, rice, millet, quinoa and amaranth. In fact, many people on a gluten-free diet don’t eat enough servings of grain, which can cause harm. Gluten-free grains can be steamed with vegetables for a healthy and delicious side dish. Your kitchen should be stocked with pure herbs, too, to add flavor to the meal.
You should buy xanthan gum , which adds texture to baked goods; and don’t forget cornstarch, guar gum or lecithin, which all act as thickening agents.
Most spices are gluten-free, but if you buy a spice-mixture, check the label for wheat. Check the label for flavorings, too—but most of them will be safe for you to enjoy.
Make sure you stock your freezer with unprocessed meat for gluten-free main courses. Vegetarians can eat beans, but should be aware that dried beans are often contaminated by wheat. Canned beans are safer, and some canned beans are certified gluten-free. Cheese is usually fine for the gluten-free eater, but read the label for vegetable gum and food starch in all cheese products. Tofu is gluten-free as long as it isn’t flavored with soy sauce or another ingredient that contains gluten.
Keep your kitchen well-supplied with vegetables and fruits, too; they form the foundation of any healthy diet.
If you can’t find gluten-free products in your grocery store, check with stores that specialize in natural foods. The Internet is a good source for gluten-free ingredients and baked goods, and you can find support and more information there, too.
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