Gluten free food list
by Anna
How to make a gluten free diet easy
Being gluten free can be easy once you know how. A gluten free food
list can help you discover delicious recipes and alternatives to gluten
containing products. It can feel overwhelming to discover some of your
favorite foods contain gluten. Maybe you love muffins, cookies,
Panini’s, and pizza on a Friday night? Suddenly these foods are out of
bounds. Breathe out, relax and take a little time to acquaint yourself
with a gluten free food list made easy.
The number one suggestion for making the transition easy is to go for
more whole food products, and less processed food. What does this mean?
Whole foods are foods that remain as close as possible to the original
ingredient from land or sea. This includes fresh vegetables, fruits,
seafood, meats, nuts, seeds, and gluten free grains. When you buy and
eat whole foods you know exactly what you’re getting, with no hidden
surprises.
Many processed foods, (usually the ones in packets with a long list of
ingredients), contain additives and fillers that originally came from
wheat. These gluten containing by-products of wheat might have names
like malt, modified food starch, food starch, hydrolyzed vegetable
protein, stabilizers, fat replacers or substitutes.
Some favorite gluten free grains are brown rice, quinoa, millet and
buckwheat. These are easy to prepare and are great substitutes for old
favorites: e.g. quinoa makes a great gluten free tabouleh. Other
carbohydrate options include: amaranth, corn and popcorn, tapioca,
yams, and potatoes. There are many varieties of gluten free pasta
available, often made from rice and corn. Try out some of the many
varieties of gluten free breads and crackers out there. I like the
luscious buckwheat and corn bread from our Nelson Saturday market. Gluten free
cakes, muffins and cookies are easy to make with soybean or tapioca,
rice, corn, buckwheat and quinoa flours. Adding a small spoonful of
xantham gum will help it to rise. I have a great recipe for chewy
coconut gluten free cookies, which I prepare in under 15 minutes.
By eating more whole food, a gluten free diet can be easy. It
eliminates all the questionable ingredients in processed foods, and
your health may improve on many levels. My clients have experienced
positive changes from no more chronic constipation and diarrhea and no
more back pain. It will also increase your creativity in the
kitchen. See it as an adventure of discovery rather than a
deprivation. It is your precious body telling you how it can be happy
and healthy. Enjoy the change to gluten-free foods. You will get faster
at preparing meals with wholefoods… our grandparents did it all the
time and so can you. Shortcuts include: making extra for tomorrows
dinner or taking some for lunch, and baking a big batch of muffins or
cookies and freezing half.
There are some processed foods that are especially gluten-free.
Look for products marked "gluten-free." There may be a special section
of gluten free products at your supermarket. Try Eat Right cookies for
special treat. Health food store are wonderful for ‘research’ and staff
will have lots of helpful ideas.
Tips for avoiding gluten products
*Wave goodbye to cereals, breads or
other grain products that include wheat, rye, barley or oats. This
includes white or whole-wheat flour (including cookies, crackers, cakes
and most other baked goods), semolina, bulghar, couscous, breadcrumbs,
most pastas and malt.
*Avoid processed dairy products that contain fillers or additives. Read the label.
*Canned soups and pre-prepared foods often contain flours and thickeners.
*Watch out for all products that contain
modified food starch, food starch, hydrolyzed vegetable protein,
stabilizers, or fat replacers or substitutes.
*Avoid beer, gin and whiskey and any drinks flavoured with malt.
*Evidence suggests a spoon or two of oats each day may be tolerated well by celiacs.
*Soy-sauce often contains wheat. Use a wheat free variety like tamari.
To summarize – An easy gluten free food list
* Vegetables
* Fruit
* Seafood
* Meat
* Eggs
* Dairy food (fresh and natural; check label for suspect additives)
* Condiments: spices (check label), herbs, slat, pepper, fresh chillis, garlic, ginger
* Vinegrettes: Dressings made with healthy oils (olive oil is great) vinegars, lemon juice and herbs
* Wheat free soy sauce
* Creamy dressings: Home made mayonnaise or yoghurt dressing
* Spreads: Tahini sesame paste, nut butters, honey, jam (check label), hummus, avocado
* Grains and flours: brown rice, quinoa, millet, buckwheat, amaranth, corn, tapioca
* Carbohydrate rich vegetables: yams, potatoes, pumpkin, carrots, parsnip
* Nuts and seeds
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