This page teaches you about gluten free eating, what to eat, what to
avoid, gluten free meal ideas and gluten free recipes to get you
started. Modern medical science has proven that many of the foods
supposed to provide nourishment can actually cause adverse
reactions. One of the substances present in foods that trigger ill
health and worsen existing medical conditions is gluten. It is a
composite of two proteins known as gliadin and glutenin.
Planned Kids Cooking Curriculum
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What is Gluten Free Eating?
Simply put, gluten free eating is the adherence to a diet completely
free of gluten. Gluten is a protein found in wheat, rye and barley.
Since many of the flour used for baking is made from these three
grains, until recently, it was extremely difficult to find
commercially produced flour, cereal and any baked goods.
Gluten free eating can take two basic forms that must be adopted at
the same time to ensure that very minimal to no gluten enters the
body. First, it can be the avoidance of ingredients derived from
grains and cereals containing gluten. These food items include
wheat, kamut, spelt, rye, barley, triticale and, in many cases, even
oats. Second, the diet also excludes gluten additives that are used
as stabilizers as well as stabilizing and thickening agents.
Many companies offer specialty gluten-free products for those
wishing to adopt a gluten free eating plan. However, unless and
until the manufacturer specifically states that said products are
gluten-free, individuals are well advised to avoid the
following food items most commonly found in supermarkets, groceries
Baked goods made from wheat flour like cookies, cupcakes,
donuts, muffins, cakes, pie crusts and brownies
Bread, biscuits and breadcrumbs
Beer because of its malt content
Cereals from the box
Cornbread, crackers and croutons
Gravies, sauces, roux, marinades, soy sauce and stuffing
Pasta, pizza and pretzels
Breaded or deep fried food
~Of course, other products not listed above that include barley,
oats, triticale, rye and wheat should also be avoided.
List of Gluten Free Foods
Despite appearances, it is possible to eat a well-balanced diet
consisting of healthy food items when on a gluten-free eating
lifestyle. There are many alternative choices that can replace
favorite gluten-rich food items in addition to the gluten-free
grains, which include but are not limited to the following:
Grains and starch sources like corn, rice, potatoes, sweet
potatoes, taro, yam and tapioca as well as amaranth, millet,
arrowroot, lupin, montina, sorghum, quinoa, teff and chia seed.
Beans like soybeans and nut flours, which are used to add
dietary fiber and protein to the gluten-free products.
Buckwheat as long as it is not commercially made.
Gram flour derived from chickpeas.
Unprocessed meats, fishes, chickens and even bacon and ham off
the bone as well as frozen and canned meats without sauces
Dairy products like eggs and processed cheese as well as
low-fat, full cream, evaporated and condensed milk. Fresh cream
and a few types of soymilks and custards are also acceptable.
~Again, it is important to read the labels to determine the
ingredients and, thus, the presence or absence of gluten.
Although the gluten-free diet is best known as the best option for
people with celiac disease and wheat allergy, even individuals
without these medical conditions can benefit from it. For one thing,
gas production in the stomach can be avoided. For another thing,
wheat causes so many types of allergic reactions like worsening of
inflammations at the cellular level or sore stomach aches.
So many people are unaware of their sensitivity to gluten, be it
from celiac disease or from wheat allergy. Going on a gluten-free
diet can finally free them from their symptoms of ill health with
the consumption of non-specialty food products.
Tips on Gluten Free Eating
In most cases, it is often a simple matter of substituting the
gluten-free ingredients for the conventional ingredients when
cooking foods. You can purchase cookbooks for gluten-free recipes,
ask the advice of experts on the diet and just experiment with the
usual recipes. When gluten isn’t present, you need to find other
substances that can form a sticky shield to hold the gasses in.
The following are possible substitutions:
Cornstarch, arrowroot flour, potato starch flour, soy flour,
brown rice flour and tapioca flour as well as gluten-free mixes
will replace commercial flour, breading, and thickeners. Others
just make their own gluten-free flour just to be on the safe
Homemade granola made from toasted nuts, seeds, gluten-free
cereal, honey, vanilla, oil and seasonings is acceptable.
Corn grits instead of oats is also recommended.
Nori, lettuce, corn tortillas, rice wraps and gluten-free
bread can be substituted for buns and flour tortillas.
Try replacing gluten with Xanthum gum or Guar Gum flour.
Either can be found at a health food store
~The important thing about the adoption of gluten-free eating is to
stick to it. Failures will be experienced during the first few tries
but these are normal. In time, it is possible to live completely
gluten-free and, thus, benefit from the diet.
Gluten Free Meal Ideas
Cream soups-check to make sure
bouillon cubes are gluten free
Cream of Potato
Cream of Broccoli Soup Roast Chicken Omelets
Sweet and Sour Chicken- make sure soy sauce is gluten free
Gluten Free pasta with homemade tomato sauce
Grilled chicken (no chicken patties) with Romaine Fruit Salad Salads are great gluten free
fresh fish, lamb, beef, seafood, and chicken
make a dulce de leche crème brulee using condensed milk,
vanilla, sugar, eggs and a pinch of salt
Dips and spreads using Greek yogurt, natural peanut butter,
and fresh avocado, lime, and a wide variety of vegetables,
herbs, and spices.
Gluten Free Recipes
Gluten Free Flour Recipe
Replace 1 cup of wheat flour with this gluten free flour mix
4 Cups white rice flour
1 1/3 Cup potato starch
1 Cup tapioca flour
2 teaspoons of xanthan gum
Blend together and store in a plastic container. Keep in the fridge.
Gluten Free Pizza Dough Recipe
1 Tablespoon yeast
1 1/3 cup milk
1 teaspoon sugar
2 1/3 cup gluten-free flour mix, recipe above
2 teaspoons xanthan gum
1 teaspoon salt
2 teaspoons olive oil
2 teaspoons cider vinegar
In a glass measuring cup, warm milk and add sugar. Add yeast and set
aside. In a mixing bowl add flour mix, xanthan gum, salt,
olive oil and cider vinegar. Blend together. Pour in yeast mixture
and continue to blend until dough forms. Roll or pat pizza
crust in pan and add sauce and toppings.
Gluten Free Brownies/ No Flour Recipe
1- 1/4 cups chocolate chips
1 can garbanzo beans, rinse and drain
2 Tablespoons oil
1- 1/2 teaspoons vanilla extract
1/2 Cup brown sugar
1/2 teaspoon baking powder
Preheat oven at 350 degrees. In a microwave safe bowl, melt
chocolate chips. In a mixing bowl, blend together beans, eggs, oil,
vanilla and brown sugar. Add melted chocolate chips. Add pinch of
salt and baking powder. Blend until smooth. Pour into a greased
square pan and bake for 30 minutes until toothpick comes out clean.
Garbanzo Bean Chocolate Cake
A cup and a half of semi-sweet chocolate chips
¾ cups of sugar
A 19 ounce can of rinsed, drained
Half a teaspoon of baking powder
A tablespoon of powdered sugar for sprinkling
Get a 9 inch cake pan ready by spraying with cooking spray or using
pan grease. In a microwave safe bowl, melt chocolate chips until
smooth, stirring often. In a food processor, blend together eggs and
beans until well blended. Add the baking powder and white sugar. Put
the chocolate in after it melts, mix all the ingredients and pour
into the cake pan. Cook it for 40 minutes or until done then cool
for 15 minutes before removing from pan. If desired, top with
confectioners sugar prior to serving.
If you do not want to use one of the gluten free cake recipes,
gluten free cake mixes are available on most supermarket shelves
from a variety of manufacturers, including Betty Crocker.