Survival Guide – Cooking at home

When I first decided to go gluten free I had no idea what it actually entailed, it turns out that it’s a little more then just not eating bread and pasta. So in the hopes that it will help some people here are some of the things that I’ve found helpful for not being gluten-ed. This is in no way 100% certain to keep you from eating any gluten, and you should always use you own best judgement.

Your absolute best bet for not getting gluten-ed is cooking at home, this way you can be sure of all the things that are so hard to control in restaurants: the ingredients, the cooking method and cross-contamination becomes completely avoidable. Really the only thing thats important to know is read the label! Other then that here’s some good things to know

Glutinous grains to AVOID: Wheat, Barley, Rye, traditionally processed Oats, cous cous (I had no idea about this when I first started and used to order it to weird looks.. and then not know why I got sick.. whoops!) Also this link could be super helpful:

Also it’s good to know that bacon and sausage can both contain gluten and most prepackaged food does. I know I said it before but read those labels! And if it doesn’t specifically say gluten free, it probably isn’t safe, we live in a wheat based society and if it isn’t made with wheat it’s probably made on the same equipment as wheat.

Non-Glutinous grains to EAT: Quinoa, rice, millet, amaranth, buckwheat, corn, teff, sorghum

For cooking I use a lot of quinoa, and I’ve found a quinoa blend pasta that I love from Ancient Harvest that I use for all my italian inspired dishes. And while not a grain I highly recommend playing with cauliflower to use as your rice, cous cous, mashed potato substitute

Gluten free flour recommends:

  • Almond flour / Hazelnut flour- baking, pancakes / waffles, can be used for savory cooking but not the best as they have a slight sweet taste 
  • Coconut flour – baking, pancakes / waffles, not recommended for savory cooking, also recommend mixing with another flour unless you want something very dense
  • Chickpea flour (aka Garbanzo bean flour) – Savory cooking, especially great for frying, not recommended for baking as it has a strong flavor
  •  Buckwheat- baking, pancakes, savory, a more mild flour which is more versatile – also great in cereal
  • Flax seed meal- great addition to any baking / cereal to add nutrition, but does have a corse texture so I don’t add a lot


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