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Gluten Free Foods Tips
Sneaky Gluten
Beware of sneaky gluten! Even if you're certain that you are purchasing gluten free food, is it still gluten free when you eat it? Often times gluten free foods can become contaminated between the time they are purchased and the time they reach your lips. Here are some things to be weary of:
When buying items in bulk out of bins careful. There is a risk of scoopers being switched and other items falling into other bins.
Restaurants are another danger area, especially when ordering fried or grilled foods. The grill and/or grease is often contaminated with gluten from other products. Example: if French fries and onion rings are fried in the same oil, the gluten onion rings can contaminate the ordinarily gluten free French fries.
If you live with others who consume gluten products, look for crumbs in things like butter and jelly. In addition, wipe down counters to keep areas free from crumbs. It's also a good idea to keep your own personal margarine tub and to buy condiments in squeezable containers.
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A Gluten Free Food Primer
Gluten free means the food or product does not contain gluten, a protein found in many grains. Many people erroneously believe this simply means “wheat free,” but gluten is found in grains other than wheat including barley, malt or malt flavoring, rye and oats, pasta and other common cereals or grains.
Many common foods contain gluten including bread, cake, cookies, pasta, beer, oat and other flour-based products. It can prove challenging to shop for gluten free food as it requires reading each and every label to eliminate not just wheat, but also many barley, malt or rye products. Many shoppers are disappointed to read down a food label only to find minute ingredients at the end of the label.
The good news is that adhering to a gluten free diet is easier to adhere to than ever, especially with the new product lines from providers such as Fantastic Foods, which carries a complete line of vegetarian wheat and gluten free food.
Here is what you need to know to remain gluten free:
Know what you can and cannot eat! If you have celiac disease or multiple food sensitivities and/or intolerance to gluten-based products, it’s important to understand exactly what you can and cannot eat. Obviously, most grain products are out of the question, but so are many casseroles, gravies, salad dressings and soy sauce. Beer is also a big “no-no” for many people!
Remember, gluten-based products are not always obvious so read the labels when shopping.
If you are eating out or dining at a restaurant; ask before eating or bring your own. Have food prepared fresh in order to avoid cross contamination and specify what ingredient cannot be used. Request the manager to inform the chef if needed.
Look for gluten free labels. This voluntary label is increasingly being adopted by food manufacturers who produce a wide range of gluten free food including gluten free beer, gluten free bread, gluten free cake, chocolate and cookies, gluten free flour, pasta and even pizza!
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French Cuisine and the Vegetarian and Gluten Free Diet
Eating international cuisine when following a vegetarian and gluten free diet doesn't have to be a challenge. When at a French restaurant, consider ordering Salad Nicoise (without the tuna), Mesclun de Salade (Mixed Green Salad) Asperge a la Vinaigreet (Asparagus salad) or Artichauts a la Vinagrette (Artichoke Salad). Some salads may come with croutons (the French are big on bread) so be sure to ask your server to leave them off your salad!
Many French restaurants also offer vegetable soups such as Bisque (Cream Soup) and Vichyssoise (Potato Leek soup) and vegetable stew (Ratatouille) as well, but they could be made with chicken or beef stock, so ask your server. Another option may be Les Omelettes (Omelettes), which can be made with fresh vegetables and cheese.
Also, most French restaurants serve a cheese plate for dessert called Assiette de Fromage that you can order as an appetizer or as part of your main course. Finally, there are Haricots Verts (French Green Beans) and Pommes Frites (French Fried Potatoes). For fried foods, remember to ask your server if the fries are cooked in the same fryer as the breaded items -- if so, your fries could end up contaminated with gluten!
Bon appetit!
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Improve Gluten Free Texture
A common complaint after preparing a gluten free recipe is that the texture of the food is unpleasant. Gluten free foods don't have to be texturally unpleasant, however. To improve the texture of gluten free baked goods. Try using one or more of the following additives:
Xanthan gum
Guar gum
Methylcellulose
Clear Gel
You can find most of these items at health food stores, specialty cook stores, or even available to order on some websites.
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Gluten Free Shopping List
If gluten free shopping is new to you, it can be overwhelming. Selecting a gluten free product isn't always a cut and dry process. While you can find many gluten free pasta, bread, cereal, cookies, waffles, and pancakes at many health food stores, sometimes these options are limited. Need some hints? Until you get the whole gluten free shopping and eating process completely down, here is a brief cheat sheets of gluten free items to pick up at the store:
Cream of Rice Hot Cereal
Potatoes
Rice
Eggs
Fresh Fruit
Fresh Vegetables
Canned Fruit (avoid heavy syrup)
Canned Vegetables (no sauce)
Fresh Vegetables (raw, roasted, boiled, etc.)
Homemade soups (don't add bullion cubes or pasta)
Coffees and Teas (avoid flavored ones)
Popcorn (air popped)
Pudding (thickened with cornstarch)
Juice (only 100% natural juices)
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Gluten Free Dessert Idea
Are you suffering from a sweet tooth but are sworn to gluten free foods? Just because you have a gluten free diet doesn't mean that you can't indulge in delicious desserts. Here is a great recipe to satisfy your craving:
4 teaspoons butter, softened
2 tablespoons lemon juice
8 tablespoons of pineapple juice
2 ripe plantains, halved and peeled
1/2 teaspoon cinnamon, ground
Pinch of cloves, ground
4 tablespoons brown sugar
3 tablespoons of rum
Vanilla ice cream
To begin, melt the butter in a frying pan. Next, add lemon juice and 2 tablespoons of pineapple juice and the plantains. Sprinkle with the spices over the ingredients in the pan and sauté for about 15 minutes. Mix in the brown sugar and continue to sauté for about 15 more minutes. Continue to add pineapple juice as needed. Finally, add rum and cook until the sauce reach a desirable consistency. Remove the pan from the heat and serve with a big scoop of ice cream.
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Don't Be Fooled
If you're new to the world of gluten free food you've probably realized what a chore it can be to differentiate between foods containing gluten and ones without it. You have to be able to determine which foods are safe for consumption and this can be difficult, as a result of current labeling laws. Gluten can easily be disguised in and is often referred to on labels by such names as:
Modified food starch
Spices
Natural flavorings
Vinegar,
Malt
It's a smart idea to personally call the manufacturer to verify that a product is indeed gluten free. Most manufacturers will give up this information.
*Don't be fooled, gluten does not only surface in items like pasta, bread, and cereal; it can also be discovered in dairy products, condiments, lunch meats, juices, and many types of candy.
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Gluten Free Booze
As far as a gluten free diet is concerned, alcohol is a tricky item. While there are many alcohols that are packed with gluten, there are also many that do not contain gluten. Some liquors that are usually free from gluten include:
Wine
Rum
Tequila
Sake
Some vodkas
Don't just assume, however, that these products are gluten free.
Instead, gauge your reactions to these items and read up on all of your favorite brands. Grain alcohols are the ones to beware of. While the distillation process should eliminate there is proof that they are not always completely eliminated. Many liquors are made with grain alcohol and so should be examined thoroughly. The booze to steer clear of include:
Whiskey
Bourbon
Gin
Beer
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I Can Make Flour Out of What?
Did you know that there are a lot more gluten free alternatives from which to make flour than corn and rice? There are a plethora of grains that can be used in gluten free cooking. The following items can easily be milled into flour:
Amaranth • Buckwheat (kasha)
Chickpeas (garbanzos)
Lentils
Millet
Peas
Quinoa ragi
Sorghum
Soy
Tapioca
Wild rice
Many flours milled from these items are readily available in health food stores. Some, such as rice flour, may even be available in grocery stores
