There are many ways to achieve this goal. For example, you can channel your inner Julia Child and make all your own foods from scratch, using only safe gluten-free ingredients. Alternatively, you can head to the grocery store or health food store and load your cart up with foods that are manufactured without gluten. Get the scoop on how to make the most of these options below.
Safe Gluten-Free Ingredients For Cooking
Follow these tips when it comes to cooking up your own safe gluten-free foods:
- Look for gluten-free recipes.
- Want to experiment? Limit yourself to substituting just one gluten-free item at a time, such as using almond flour rather than wheat flour in a recipe for brownies.
- Check out social media forums, such as Facebook gluten-free cooking groups, and ask for suggestions.
When it comes to cooking with gluten-free grains and wheat flour substitutes, you have a delicious variety from which to choose, including corn, soy, potato flour, tapioca, bean flour, quinoa, millet, arrowroot, amaranth, teff, flax, chia and nut flours. You can also use gluten-free oats for cooking, but be sure to look for products that are labeled gluten-free and limit your intake to one-half cup of dry rolled oats.
Gluten-free bean flours have become increasingly popular for cooking. To support your body's digestion of these types of flours, Enzymedica BeanAssist™ contains alpha galactosidase, an enzyme that turns complex carbohydrates into sugars to ease the digestive process naturally.
Gluten-Free Shopping List
When you're ready to head to the grocery store or health food shop to buy gluten-free goodies, you can speed up your shopping task by making a list. If you've decided to experiment with a gluten-free recipe, be sure to include all the ingredients, along with any cooking or baking items, such as loaf pans that you may want to keep in reserve for future gluten-free cooking adventures.
From soups to sweets, here are some useful shopping tips:
- Soups: Read the label. Wheat may be used to thicken soups, so carefully check the ingredient list.
- Processed meat and poultry: They're so convenient and often provide a great way to add protein to your meals. Take time to study the ingredients, keeping an eye out for entries such as starch.
- Cereal: Mom always said that breakfast is the most important meal of the day, with cereal ranking high on the list of favorites. Just be sure to choose gluten-free options, such as plain puffed rice cereal.
- Cookies, Cakes, And Pastry: While some gluten-free sweet treats are available, most bakeries cater to the general public by using gluten-rich flour for desserts such as cookies and cakes. Recommended: Experiment with recipes at home or check with your local health food store or specialty bakery for gluten-free desserts to satisfy your sweet tooth.
- Bread and pasta: From bread made with buckwheat to noodles made with rice or beans, gluten-free options for bread and pasta have become increasingly popular. You can often buy them online or at your local food store.
Got milk – or a milk substitute? You know that drinking plain water is good for you, so what about other drinks? Take a cue from one naturally gluten-free food group: Fruits and vegetables. From carrot juice to fresh-squeezed orange juice, you can enjoy a variety of gluten-free juices.
When it comes to alcoholic beverages, you're wise to recognize that not all drinks containing alcohol are created gluten-free. Some brands use barley, while others may have a small amount of gluten remaining even after the distillation process is completed.
Whether you prefer vodka or wine, beer or hard cider, learn to become a detective when it comes to researching what the exact ingredients are and how your preferred beverage is made.
Safe Gluten-Free Foods Dining Out
Life is filled with social events, and whether you're invited to a friend's house for dinner, a restaurant for brunch, or Great-Aunt Suzy's home for her 76th birthday party, you’ll want to enjoy those opportunities.
Follow these tips for safe gluten-free dining out:
- Call ahead. Whether it's a friend's home, a relative's party, or a restaurant, make sure they are aware that you need a gluten-free meal. If it's a home, offer to bring your own dish.
- Check the ingredients. Take care of your health by asking about ingredients.
- Keep it simple. Look for the simplest options, such as a vegetable plate consisting of a baked potato with butter and broccoli.