Many people are sensitive to wheat and gluten. When I started to eat a gluten free diet my life changed. I had so much more energy throughout the day and mental clarity. You can find gluten-free pasta, cereal, bread, waffles, pancakes, and cookies at most natural food stores, many supermarkets, and some local grocers.
Gluten-free foods:
• Potatoes
• Buckwheat
• Oats (must be labeled gluten-free to avoid cross-contamination)
• Corn/ maize
• Rice
• Quinoa
• Amaranth
• Teff
• Millet
• Beans
• Nuts and nut butters
• Eggs
• Fresh fruit
• Fresh vegetables
• Herbs and spices
• Meats and fish purchased without sauce or seasonings
• Home-made soups (avoid bouillon cubes, barley malt, and all types of pasta)
• Juice (all-natural, 100% juice)
Foods to avoid:
• Wheat
• Kamut
• Spelt
• Rye
• Barley
• Oats are generally avoided because they are almost always processed in mills that process grains containing gluten
• Modified food starch
• Barley enzymes (found in majority of breakfast cereals), soy sauce, and distilled vinegar (malt vinegar)
Tips for avoiding contamination:
• Clean out cutlery drawers; they are great crumb collectors
• Replace old wooden spoons and cutting boards
• Wash dish rags/sponges frequently
• Use a new toaster for gluten-free foods only or buy toaster bags (do not use a toaster that’s already been used to toast regular bread)
• Use squirt bottles for condiments like mayonnaise, mustard, jelly, etc. to avoid contamination
• Mark containers with “GF” on the lid of gluten-free items.
• Clean food prep areas
• Dedicate shelves and cabinets in your kitchen and refrigerator to “gluten-free food only”
Recipes:
Substitute 1 cup of wheat flour with:
Grain (flour) Amount
Cornmeal 1 cup
Oat 1-1/3 cups
Potato 3/4 cup
Rice 3/4 cup
Tapioca 1 cup
Gluten-Free Flour Mix (All-Purpose)
(Makes 12 cups)
8 cups rice flour (preferably brown)
2 2/3 cups potato starch
1 1/3 cups tapioca flour
Gluten-Free Flour Mix (Light)
(Makes 12 cups)
4 cups rice flour
4 cups tapioca flour
4 cups potato starch
4 tablespoons potato flour
If you want to buy gluten free flour- I am also a big fan of Pamela’s product including the Artisan Flour Blend and the Pancake Mix.
Enjoy!
