Gluten is a protein that can be found in
barley, rye and wheat. The gluten is what helps to "glue" flour together,
and also serves as a leavening ingredient. Many people are allergic to
wheat, or suffer from Celiac Disease and are therefore unable to eat gluten
products. For an example of a gluten-free menu,
click here.
Gluten Free Eating
Eating gluten free can seem like an overwhelming
task. To eat safely, you must first know what ingredients either contain
gluten or have a potential to contain gluten.
Click here for a list of ingredients containing gluten.
On the other hand, there are grains that you can eat safely that are gluten
free.
Click here for a list of gluten free grains and
starches.
Gluten Free
Shopping
It is important to read the label of every
food item you are buying when following a gluten-free diet. Here is a
basic list to start from when shopping gluten free:
Fresh Fruits
Fresh Vegetables such as Tofu, Sweet
Potatoes, Corn or Lettuce
Fresh Beef, Pork, Poultry, Seafood (if
not self basted or flavored)
Eggs
100% Fruit Juice
Coffee, Tea, Cocoa, Soft Drinks
Vegetable, Canola and Olive Oils
Shortening
Unflavored Milk or Cream
Aged Cheese if Not Processed Cheese
Many Yogurts
Butter
Cream Cheese
Cottage Cheese
Sour Cream
Many Ice Creams or Sherbets
Unflavored Potato Chips or Corn Chips
Popcorn
Rice Cakes or Crackers
Plain Nuts and Seeds
Jellos and Puddings
Canned Tuna or Chicken, Unflavored
Dried Beans, Lentils, Peas
Many Baked Beans
Cream of Rice
Grits
Puffed Rice
Plain White or Brown Rice
Corn Tacos or Corn Tortillas
Jams/Jellies/Marmalades
Honey
Peanut Butter
Corn or Potato Starch
Corn and Maple Syrup
Molasses
Brown, White and Confectioner's Sugar
Relish, Pickles and Olives
Ketchup and Mustard
Distilled Vinegars (NOT Malt Vinegar)
Many Salad Dressings
For some real-time gluten-free cooking
help, the
Gluten-Free Homemaker
is a blog full of delicious
gluten-free, family-style recipes as well as information about celiac disease
and following a gluten-free diet.
Cross Contamination
Always be sure to avoid cross-contamination in a
household where others eat gluten or wheat. Use a separate toaster for
breads, do not allow "wheat eaters" to use the same jelly jars and butters -
crumbs may cross-contaminate the food. Wipe down all counter tops and
utensils that have come in contact with gluten.
