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.
- Oats (must be labeled gluten-free to avoid cross-contamination)
- Nuts and nut butters
- 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:
- 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
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