When cooking without gluten there’s a few things that you should probably avoid. We’ll start with the basics and talk about a few lesser known or unthought-of foods that are probably contributing to your tummy troubles.
What you should avoid
Gluten is a protein that comes from most grains. Just based off that statement that does mean–especially in today’s pasta loving society–that it can be hard to avoid. The grains containing gluten are as follows:
- Wheat
- Barley
- Rye
- Triticale (a cross between wheat and rye)
- Oats, sometimes.
Try to look for “not containing: wheat” but remember that cross contamination is a thing, especially when ordering deliverables.
Words you should know
It’s easy enough to just take a look at the ingredients and say “Oh there’s no wheat or rye in this, I’m good to go.” Unfortunately, it’s a little more complex than that. There are more words that you should know and look for when scouting for your next snack.
Different varieties of wheat, containing gluten are:
- Durum
- Einkorn
- Emmer
- Kamut
- Spelt
Processed flours – remember to avoid:
- Enriched flour with added vitamins and minerals
- Farina
- Graham flour
- Self-rising flour/phosphate flour
- Semolina
Foods you may not realize are hurting you…
So you’ve got this nice stir fry in front of you made with rice, fresh vegetables and beautifully seasoned chicken. It’s almost perfect, so you run to the fridge, grab the soy sauce and add a squirt. Great, right?
Wrong.
Here’s some foods you may not realize could be causing more harm than good:
- soy sauce
- barbecue sauce
- salad dressings
- marinades
- cream sauces
- spice blends
- gravy mixes
- malt vinegar
- ketchup
- beer
- bottled wine coolers
- premade coffee drinks
- drink mixes
- commercial chocolate milk
- meat substitutes
- egg substitutes
- fried foods
- broth
So what can you eat?
That’s the same question my partner had when we broke down the list of what was and wasn’t okay for his newfound intolerance. Just keep in mind that there are almost always substitutes for the things you can’t have. Many companies make gluten-free substitutes, such as Kikkiman’s selection of gluten-free sauces.
Here’s some things that are gluten-free and I’ve incorporated into my cooking:
- Rice (minute rice is my go-to)
- This is a great substitute for breadcrumbs when cooking with ground beef (make sure to check the ingredients in your ground meats)
- Fresh fruits and vegetables
- Olive oil
- Coconut oil
- Coffee
- White vinegar
Stock your pantry with a couple helpful items
Of course we do everything we can to make sure our house is full of gluten-free foods, but sometimes we like to go out to eat (date night!) or other times I just really don’t feel like cooking. For these situations, I recommend Beano, which is a helpful little pill that works by coating the food you’re ingesting for easier digesting. We find it works better than Gluten Cutter, which is also a staple in our home.
What about alcohol?
I have a friend who discovered she had a gluten intolerance because she has a fondness for beer. While some beers, like Corona, are low in gluten, they are not gluten-free. You should also check some of the other bottles in your cabinets.
Gluten-free alcoholic beverages
Distilled is a good word to look for when considering hard liquors. Some drinks that should be in the clear after being distilled are:
- Whiskey
- Tequila
- Gin
- Vodka
- Rum
- Cognac
- Brandy
- Absinthe
- Scotch
- Vermouth
There are also some gluten-free beers you can try, such as New Grist, Glutenberg or Daura. Just keep in mind that they might say gluten-free but there’s no true way to check.
Look into lactose free milk products, too! We’ve found that since cutting out gluten that lactose also had to go! If you can’t avoid it, invest in Lacteeze. It can even be cooked into your foods.
Remember!
It’s an adjustment. There are substitutes for bread, sauces, pastas (the gluten-free pastas actually seem to taste better than their glutenous cousins, by the way) and just about anything you could imagine. It’s all about being mindful about what you’re consuming.
I promise that you’ll feel better, even though you will crave gluten.
ViktoriaaCooks 