a lifestyle free of gluten involves two steps. First you have to fill your kitchen with the best ingredients without gluten. Then you need to know how to substitute healthy ingredients for foods you want to eliminate from your diet. The book Living Gluten-Free For Dummies offers some advice.
Here are the foods and ingredients to avoid on a gluten-free diet:
Wheat – Wheat is first in all lists, and that includes any food with the word “wheat ” in her name. Stay away from hydrolyzed wheat protein, wheat starch and wheat germ. Other forms of wheat, also to be avoided include flour, wheat, buckwheat, semolina, frumento, durum wheat, kamut, graham, spelled, cereal flour, couscous, seitan, and matzah.
The following foods generally have wheat in them, unless you can find in particular the free versions of gluten:
Bread, bread crumbs, crackers
Cereals (most of them)
Cornbread (which usually contains wheat flour)
sauces, dressings and roux
marinades (like teriyaki)
sweet baked goods (cookies, cakes, muffins, scones, pastries , donuts and pie crust)
less familiar foods to avoid:
Cebada, including its derivatives, malt and malt flavoring
The triticale, a hybrid cross between wheat and rye
Now here are the ingredients you want on hand for a kitchen without gluten (can be found in some stores, or often online):
gluten-free baking mix
rice (brown rice is better)
bread crumbs gluten
gluten-free snacks (good to have around for kids)
Do not be afraid to experiment with substitutions in your favorite recipes. Here are some of the most popular:
Flour – try using corn starch or gluten-free flour. You can also experiment with some new flours such as soybean meal, sorghum and amaranth.
Breaded and coatings: Try crumbs wheat free bread crumbs or cracker, or use cornmeal or mashed potato chips
Thickeners -.. The use of corn starch, tapioca or arrowroot flour
. Folders: Using gelatin, xanthan gum, guar gum or
Granola – You can use gluten-free oats if you can find them. Otherwise, try the combination of roasted nuts and seeds and mix with cereal gluten, honey, vanilla, with a hint of oil, spices or condiments. I bake at 300 degrees for one hour, stirring regularly fruit, then add dried soaked in water. Store in the refrigerator.
Oatmeal -. Try grits, prepared as oats and topped with butter, cinnamon and sugar