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Gluten-Free Cooking Basics

A gluten-free diet is recommended to treat Celiac Disease, gluten sensitivity, and wheat allergies. You will find gluten-free pasta, cereal, bread, waffles, pancakes, and cookies at most natural food stores, some supermarkets and local grocers.


GLUTEN-FREE FOODS:

  • Potatoes 
  • Buckwheat 
  • Oats (must be labeled gluten-free to avoid cross-contamination) 
  • Corn 
  • Rice 
  • Quinoa 
  • Amaranth 
  • Teff 
  • Millet  
  • Beans 
  • Nuts and nut butters 
  • Eggs 
  • Fresh fruit 
  • Fresh vegetables 
  • Herbs and spices 
  • Meats and fish 
  • Homemade soups (avoid bouillon cubes, barley malt, and all types of traditional pasta) 
  • Juice (all natural, 100% fruit juice)  


FOOD THAT CONTAIN GLUTEN:

  • Wheat 
  • Kamut 
  • Spelt 
  • Rye 
  • Barley
  • Oats (not inherently glutenous, but cross-contamination is rampant) 
  • Modified food starch 
  • Barley enzymes (found in a majority of breakfast cereals), soy sauce, and distilled vinegar (malt vinegar)


TIPS FOR AVOIDING CONTAMINATION:

  • Clean out cutlery drawers since they often gather crumbs 
  • 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 
  • Keep food prep areas very clean 
  • Dedicate shelves and cabinets in your kitchen and refrigerator to gluten-free foods
 
Feel free to contact me with any questions you may have, interest in receiving any specific gluten-free recipes or any questions you may have in regards to the sessions in which I offer at [email protected].
 
 You can also book your session with me directly through my blog or head on over to my website at holisticrivers.com. I cannot wait to connect with you further!

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