Going gluten-free doesn’t have to be difficult! In this expert’s guide to the basics of gluten-free cooking, we will cover everything about gluten-free cooking.
We’ll discuss what foods are safe to eat, as well as some tips and tricks for making the switch to a gluten-free diet.
Whether you’re just starting out or you’ve been living gluten-free for a while, this guide will help you take your cooking skills to the next level!
Please note: This blog post is not intended to be medical advice. Always consult with a doctor before making any dietary changes.
What is Gluten?
Gluten is a protein or a thickening agent found in grains like- rye, wheat, and barley. It’s what gives bread its chewy texture and helps cakes and cookies to rise.
Well, gluten can also be found inside some supplements and vitamins. For people with celiac disease or gluten sensitivity, eating gluten can cause serious health problems. That’s why it’s important to learn how to cook without it!
Some Shocking Facts About Gluten
- Gluten is found in more than just bread and pasta. It’s also often added to processed foods, like soups, salad dressings, and even ice cream!
- Gluten-free food doesn’t have to be expensive or hard to find. In fact, there are now lots of gluten-free products available at major grocery stores.
- Up to 13% of the population has some form of gluten sensitivity.
- Celiac disease affects one in 133 people in the United States.
- Dermatitis herpetiformis, a skin condition caused by gluten, affects about 15% of people with celiac disease.
- Many people with gluten sensitivity don’t even realize they have it.
- Gluten sensitivity is often misdiagnosed as other conditions, like irritable bowel syndrome or anxiety disorders.
- There are about 200 symptoms of gluten intolerance
Source: dealsonhealth.net
Health Issues Caused by Gluten
Celiac disease: This is an autoimmune disorder that occurs when someone eats gluten. People who have celiac disease can have a wide range of symptoms, such as abdominal pain, diarrhea, fatigue, and weight loss, all of which can happen.
And this disease is very dangerous because it results in damage to the small intestines.
How it is diagnosed: Celiac disease is diagnosed with a blood test and a biopsy of the small intestine.
Gluten sensitivity: This is a condition that causes some of the same symptoms as celiac disease, but it doesn’t damage the intestine.
How it is diagnosed: The diagnosis process for this disease is the same as for celiac disease.
Dermatitis herpetiformis: This is a skin condition that causes an itchy, blistering rash. It’s often associated with celiac disease.
How it is diagnosed: Dermatitis herpetiformis is usually diagnosed with a skin biopsy.
What Does Gluten-free Cooking Mean?
Gluten-free cooking is the process of preparing food that does not contain gluten. As gluten is used as a thickening agent in recipes, eliminating it can be tricky.
However, there are plenty of great gluten-free substitutes available, like almond flour and cornstarch. There are no hard and fast rules when it comes to gluten-free cooking, so be creative and have fun with it!
The Basics of Gluten-free Cooking/ Gluten-free Diet: Tips and Tricks to Make a Switch
- Start by reading the labels of all the food products you buy. Gluten can be hidden in some surprising places, like in salad dressings and soups.
- When cooking at home, try to use gluten-free substitutes for wheat flour, bread crumbs, and other common ingredients. There are lots of great gluten-free flours available, like almond flour, rice flour, and cornstarch.
- Be careful when eating out. Many restaurants now have gluten-free menus, but it’s always best to ask your server about the ingredients in each dish.
- Stock up on some gluten-free pantry staples, like quinoa, brown rice, and olive oil. These foods are healthy and versatile and can be used in a variety of recipes.
- Experiment! There are no hard and fast rules when it comes to gluten-free cooking. Be creative and have fun with it!
- Consult a doctor! If you think you might be intolerant to gluten, it’s best to consult a doctor. They can help you determine if gluten is the root of your problems, and provide guidance on how to best manage a gluten-free diet.
Some Happy News About a Gluten-free Diet
- Gluten-free diets are becoming more and more popular, so it’s easier than ever to find gluten-free food products.
- There are lots of great recipes out there for gluten-free cooking. You can find recipes for everything from pizza to cake!
- Going gluten-free has been linked with some health benefits, like weight loss and improved digestion.
What Are Some Common Ingredients in Gluten-free Cooking?
There are lots of great ingredients to use in gluten-free cooking. Some of our favorites include:
Almond flour: This flour is made from ground almonds. It’s a great substitute for wheat flour, and it’s perfect for baking.
Tapioca starch: This starch is made from the cassava plant. It’s a great thickening agent, and it’s often used in gluten-free recipes.
Rice flour: This flour is made from ground rice. It’s a versatile ingredient, and it can be used in both savory and sweet recipes.
Cornstarch: This starch is made from corn kernels. It’s a common thickening agent, and it’s perfect for gluten-free cooking.
Coconut oil: This oil is derived from coconut flesh. It has a high smoke point, so it’s perfect for frying or sautéing.
Olive oil: This oil is made from olives. It’s healthy cooking oil, and it has a mild flavor that pairs well with many different dishes.
Salt: We can’t cook without salt! It’s the perfect way to add flavor to savory recipes.
Gluten-free Recipes to Try Out
Gluten-free Pizza
This recipe uses a combination of brown and white rice flour and tapioca starch to create a crust that’s both chewy and crispy.
Get the recipe here.
Gluten-free Pasta
You can make your own gluten-free pasta using a simple mixture of rice flour, cornstarch, and salt.
Get the recipe here.
LEARN MORE: 15+ Teriyaki Steak Recipes
Gluten-free Cake
This recipe uses a combination of almond flour, cocoa powder, and baking soda to create a moist and delicious cake.
Get the recipe here.
Gluten-free Cookies
These cookies are made with almond flour, oats, and coconut oil. They’re chewy and perfect for satisfying your sweet tooth.
Get the recipe here.
Gluten-free Pancakes
These pancakes are made with brown rice flour and tapioca starch. They’re light and fluffy, and perfect for a weekend breakfast.
Get the recipe here.
Chicken Enchiladas
To make a gluten-free version of this popular meal, combine corn tortillas and black beans in this recipe.
Get the recipe here.
Roasted Brussels Sprouts
These Brussels sprouts are roasted in the oven with olive oil, garlic, and sea salt. They make a delicious and healthy side dish.
Get the recipe here.
LEARN MORE: 25+ Mouth-watering Rock Shrimp Recipes
Roasted Asparagus
This recipe calls for roasted asparagus spears, lemon juice, and Parmesan cheese. It’s a quick and easy way to add some green vegetables to your diet.
Get the recipe here.
Minestrone Soup
This Italian soup is made with a variety of vegetables, beans, and pasta. It’s filling and satisfying and makes a great meal on its own.
Get the recipe here.
Beef Stew
This stew is made with beef, potatoes, carrots, and celery. It’s hearty and filling and perfect for a cold day.
Get the recipe here.
Chili
This chili is made with ground beef, tomatoes, beans, and a variety of spices. It’s hearty and delicious, and perfect for a winter evening.
Get the recipe here.
Turkey Chili
Turkey chili is made with ground turkey, tomatoes, beans, and a variety of spices. It’s healthy and delicious, and perfect for a winter day.
Get the recipe here.
LEARN MORE: 30+ Easter Trifle Recipes
Eggplant Parmesan
This recipe calls for breaded eggplant slices that are then baked in the oven with marinara sauce and mozzarella cheese. It’s a healthy and delicious alternative to traditional Eggplant Parmesan.
Get the recipe here.
Baked Sweet Potato
Baked sweet potato recipe is a healthy and hearty alternative to French fries. It calls for just four ingredients, including sweet potatoes, olive oil, and salt.
Brown Rice Bowl
The brown rice bowl is made with brown rice, roasted vegetables, and grilled chicken. It’s a complete meal that’s both healthy and satisfying.
Lentil Soup
Lentil soup is made with lentils, carrots, celery, and onions. It’s hearty and comforting, and perfect for a cold winter day.
And this soup is popular in Asian countries like India, Bangladesh, and more.
Caprese Salad
This classic Italian salad is made with fresh mozzarella, tomatoes, and basil. It’s simple but flavorful and makes a great side dish or light lunch.
Grilled Zucchini
This recipe is simple but delicious. It calls for grilled zucchini slices, olive oil, salt, and pepper.
Quinoa Burger
This vegan burger is made with quinoa, brown rice, and chickpeas. It’s healthy, delicious, and perfect for summer BBQs.
Sweet Potato Fries
These crispy fries are made with just two ingredients: sweet potatoes and olive oil. They’re a healthy and delicious alternative to traditional French fries.
Summer Salad
This salad is made with fresh tomatoes, cucumbers, and basil. It’s the perfect light and refreshing dish for a summer day.
Tomato Soup
This soup is made with fresh tomatoes, chicken broth, and a variety of spices. It’s hearty and comforting, and perfect for a chilly day.
Roasted Vegetables
LEARN MORE: 25+ Japanese Shrimp Recipes
This recipe is a great way to use up any leftover veggies you have in your fridge. Just toss them with olive oil and salt, and roast them in the oven.
Vegetable Soup
This soup is made with a variety of vegetables, chicken broth, and spices. It’s healthy and delicious, and perfect for a winter day.
Chicken Noodle Soup
This classic soup is made with chicken, noodles, and vegetables. It’s comforting and satisfying, and perfect for a sick day.
Gluten-free Coconut Bread
This bread is made with shredded coconut, almond flour, and tapioca starch. It’s dense and moist and is perfect for toasting.
Frequently Asked Questions About Gluten
What Are Some Good Substitutes for Gluten?
There are plenty of great gluten-free substitutes available, like almond flour and cornstarch.
Are There Any Hard and Fast Rules When It Comes to Gluten-free Cooking?
No, there are no hard and fast rules when it comes to gluten-free cooking.
What Does “Gluten-free” Mean?
Gluten-free means that a food item does not contain the protein gluten.
Does Rice Have Gluten?
No, rice does not have gluten.
Is Quinoa Gluten-free?
Yes, quinoa is naturally gluten-free.
Do Oats Have Gluten?
Oats do not have gluten, but they are often cross-contaminated with gluten during the processing process. So, if you’re intolerant to gluten, it’s best to avoid oats altogether.
What Are Some Common Symptoms of Gluten Intolerance?
Gluten intolerance can cause a variety of different symptoms, like gas, bloating, diarrhea, and constipation. If you think you might be intolerant to gluten, it’s best to speak with a doctor.
Is Avoiding Gluten Necessary for Everyone, Even if Someone Doesn’t Have a Problem With Gluten?
No, avoiding gluten is only necessary for people who have a problem with gluten. If you don’t have a problem with gluten, there’s no need to avoid it.
The Final Thoughts
Well, the final words of this guide to the basics of gluten-free cooking are that it’s important to listen to your body.
If you think you might have a problem with gluten, it’s best to speak with a doctor and see if eliminating gluten from your diet is necessary.
Gluten-free cooking can be tricky, but it’s definitely worth it for those who need to avoid gluten. With some creativity and experimentation, you’ll be able to create delicious and healthy gluten-free meals that everyone will love!
