Celiac Life Living with Celiac Disease

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.

Gluten Free – Cross Contamination

If you eat a gluten-free diet, you’ve probably learned the basics. You eat only gluten-free breads and baked goods, and much of your diet is made up of fresh meats, gluten-free grains, and lots of fresh fruits and vegetables. You’re doing everything right; so why are you still having symptoms?

Unfortunately, wheat is a product that is so pervasive that it’s difficult to keep it out of processed foods. Even foods that have no wheat ingredients can carry hidden gluten.

In fact, studies have shown that up to 40% of processed ‘gluten-free’ foods actually contained enough gluten to cause problems for some wheat-allergy sufferers.  This doesn’t mean that you should give up processed foods; but if you have symptoms after eating certain ‘gluten-free’ products, cross-contamination may be the problem.

There are also grains that, while technically gluten-free, are commonly contaminated during the growing process. Oats fall into this category, and so does buckwheat. Neither of these grains contains gluten; but they each have such a high potential for cross-contamination that you should avoid them unless they’re certified gluten-free.

There are independent agencies which provide gluten-free certification. Their criteria vary. Some are very stringent, and oats, buckwheat and processed foods that bear their labels can be trusted.

While it’s true that most cross-contamination occurs during growth or processing, some of your kitchen habits could unwittingly contribute to the problem. To prevent contamination from occurring in your kitchen, you should always observe a few basic guidelines:

The best way to prevent cross-contamination from occurring in your kitchen is to allow only gluten-free foods into the area. It’s helpful if the entire family takes up a gluten-free diet—especially if the person suffering from Celiac Disease or wheat allergies is a child. A difficult transition to a radically new diet is always easier with support!

If this isn’t practical for some reason, try to prepare all gluten-containing foods in a particular area. If you must prepare both wheat and wheat-free meals on the same surface, wash it thoroughly before you prepare gluten-free foods.

If possible, but two sets of utensils and reserve one for gluten-free use. If your budget doesn’t allow this, make sure that you wash the utensils thoroughly before using them during food preparation. Don’t use the same toaster for both gluten and gluten-free items, and have separate flour sifters, mixing bowls and cutting boards.

Don’t cook gluten-free foods in the same oil you used for regular food.

Mistakes are easy to make, but can be costly for people on a gluten-free diet. If you buy foods that are certified gluten-free and prepare foods carefully, you can minimize the problem.

The Challenge: Gluten-free Teens

It’s not easy to get kids to eat right! Parents provide delicious and healthy  meals, but they’re competing with fast food restaurants and junky snack food. Give most kids a choice between French fries and steamed vegetables, and most of them won ‘t pick the veggies!

It’s especially important that kids with wheat allergies eat gluten-free foods.  It’s not always easy to convince teens of this, though, especially when their friends chow down on burgers and milkshakes. You can encourage your teen to stay on a gluten-free diet by pointing out the painful symptoms that follow a splurge. Education is important, too; the more your kid understands about wheat allergies, the more likely s/he is to eat healthfully.

But it’s also important to realize that, when it comes to eating, your child has more power than you do. No parent wants to hear that—but it’s true! You can prepare healthy meals, but you can’t force your teen to eat them. And when your child leaves the house to visit a friend or go to school, his or her eating choices are completely out of your hands.

In fact, teens respond negatively to nagging, and to adult attempts to control them. And because gluten-free eating is so important, parents may have to use tactics that are…sneaky.

Kids like to cook, so ask your teen to experiment with new recipes. He’ll be more likely to like food that  he made himself—and he’ll learn to ‘tweak’ recipes to make them tastier. Your teen will learn basic cooking skills that are valuable not only for people who follow a gluten-free diet, but for everyone. In fact, look for a class in gluten-free cooking, and sign up with your child. You’ll both learn something!

Involve your teen in other ways, too. Give her a chance to plan meals, or invite him to do some of the shopping. As you give your teen more power over the food your family eats, he’s more likely to take responsibility for his own food choices.

If your kid is computer-savvy, ask her to search for gluten-free recipes. She’ll find dishes that she enjoys—and maybe some information and support, too.

Your teen is more likely to stick to a gluten-free diet if the whole family joins in. Be sure to rely on the nutrition-laden, gluten-free food that your child enjoys. Fruit juice can be made into ‘slurpies’, and smoothies are a great way to make sure your teen gets enough fruit.  If your child has favorite vegetables, use them often with rice or another gluten-free grain on the side. Gluten-free pizza crusts can be a great vehicle for vegetables.

It may take time, but teens want to feel good. Giving her the education she needs to make healthy choices—and letting her ‘own’ her gluten free diet—will pay off in the long run.