- Before you start cooking gluten free, you will need to learn how to choose gluten-free ingredients. Read the labels on all the foods you buy and learn to recognize all the names by which gluten can be known. Bran, barley malt, graham flour and spelt are just a few of the many ingredients that contain gluten. Other ingredients that may or may not contain gluten include modified food starch, malt, caramel color, vegetable broth and many others. Print out the list of safe and unsafe ingredients to take with you when you shop for food (see Resources).
- Rice and corn are the two most common gluten-free grains, and they are a staple in many gluten-free households. Other gluten free grains and flours include millet, quinoa, buckwheat, sorghum, amaranth and teff. Nut, vegetable starch and bean flours are also commonly used in gluten-free cooking. Gluten-free flours, baking mixes, pastas and other products are available online, at health food stores, and in some grocery stores. Most gluten-free recipes call for a combination of flours. One all-purpose mixture could include 2 cups of brown rice flour, 1 cup of tapioca starch, and ½ cup of sorghum flour. Rice flour works very well for thickening gravies and sauces.
- Even a tiny bit of gluten can cause problems for those who cannot digest it. If there are foods that contain gluten in your kitchen, then you must be very careful not to accidentally contaminate the gluten-free foods. You will need a separate toaster for gluten-free breads, as well as separate baking pans for gluten-free items. Avoid contaminating butter, mayonnaise, dips and spreads with gluten crumbs by using a clean knife to remove the food, rather than a knife that has been used to spread the food on a gluten-containing food.
- Cooking gluten free will be a snap if you base your meals on basic gluten-free foods such as meat, poultry, fish, eggs, fruits, vegetables, beans, rice and corn. Keep these staples on hand and you will always have the basics necessary to cook a wholesome gluten free meal or snack. Stay away from bottled sauces, salad dressings and processed foods. There may be a temptation to rely on starchy gluten-free prepared snacks and goodies, but these foods don't offer much nutrition and should only be a small part of your diet.
