nutrition your gluten-free pantry
Pasta. Gluten-free pastas have improved immeasurably; now you can find rice, corn, potato, 100 percent buckwheat, and even quinoa noodles that imitate gluten’s texture and may even offer more nutrients than wheat-based noodles. Generally, gluten-free pastas take a little more cooking time. Use plenty of cooking water, stir often, and check frequently for doneness; they can turn mushy quickly. After draining, rinse with cool water to stop the cooking. We love: Annie’s Homegrown Rice
Pasta & Cheddar, Jovial Brown Rice Penne Rigate, Tinkyada Brown Rice Spaghetti
Baking aids. Today’s ready-to-use GF flour mixes deliciously and effectively mimic all-purpose flour; some boost nutrition with healthier flours made from coconut, almond, sorghum, or beans. Keep at least two options on hand for baking, breading, and cooking. Nut-based flours lend natural sweetness, excellent for quick breads and baked treats. For a 1:1 all-purpose flour replacement, use a neutral-flavored blend (often rice- and potato-based) that already contains a binder such as xanthan gum. Tapioca, arrowroot, and 100 percent
cornstarch are gluten free; use instead of flour for thickening. Baking soda is gluten free; baking powder sometimes contains wheat starch, so check labels. We love: Pamela’s Baking & Pancake
Mix, Wholesome Chow Organic All-Purpose Baking Mix, XO Baking Co. All Purpose Flour Blend
Cereal. Te big question here is oats. Typically cross-contaminated—either in the field or during manufacturing—oats also contain a protein (avenin) similar in structure to gluten’s protein (gliadin), so some sensitive people can’t eat them. However, many GF people tolerate oats just fine, and they’re a nutritious choice. Just be sure to buy oats labeled “certified gluten free” to avoid cross-contamination. For more cereal cravings, choose those made with whole-grain buckwheat (which, despite its name, does not contain wheat), rice, and corn (crushed GF cornflakes also make great breading), especially when they contain supernutritious seeds like chia, hemp, and flax. We love: Arrowhead Mills Organic
Maple Buckwheat Flakes, Bakery on Main granolas, Bob’s Red Mill Gluten Free Rolled Oats
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deliciousliving.com | may 2013
Condiments. Tese can be tricky. Many, including plain ketchup and mustard, are naturally gluten free, but mixed condiments like bottled salad dressings and salsas may contain gluten ingredients, such as barley malt or wheat starch, so read labels carefully. Traditional soy sauce is a no-no; choose gluten-free-labeled tamari instead. Bottled Asian sauces like teriyaki often contain soy sauce, so look for allergen- labeled brands, such as the San-J gluten-free line. Bragg Liquid Aminos are a terrific GF substitute for Worcestershire or soy sauce.
Grains and beans. Rice, quinoa, corn, popcorn, lentils, and beans are naturally gluten free. To avoid cross-contamination, buy packaged instead of from bulk bins.
Oils and vinegars. Plain oils, such as olive or canola, are naturally gluten free. Likewise, apple cider, balsamic, and red wine vinegars are safe (though not apple cider–flavored vinegar, which may contain gluten). Distilled vinegars are safe, even if started from a gluten ingredient such as rye, because distillation removes all proteins, including gluten (this is true for distilled alcohols, too). Malt vinegar and any vinegar with malt added are not OK. Certain Asian black rice vinegars, sometimes used in sushi rice, contain wheat or barley; always check labels. According to the FDA, if an ingredient list simply says “vinegar,” that means cider vinegar or apple vinegar—which is safe.
Snacks. Most plain all-natural potato and corn chips don’t contain gluten. But you can do even better with crackers enhanced with nutrient-dense chia and flaxseeds, nuts, and whole grains. Kids’ fruit snacks may be coated with flour, so read labels carefully. For energy bars, look for short ingredient lists; many high-protein bars are good choices because they don’t rely on wheat carbs, but always check labels. We love: Crunchmaster Multi-Seed Crackers, Kind bars, NuGo Free bars
Sweeteners, spices, and extracts. Agave, honey, stevia, and sugar are gluten free. Because vanilla, almond, and other extracts go through a distilling process, they do not contain gluten. Single-ingredient dried spices don’t contain gluten (and some brands, such as McCormick, verify no cross-contamination), but watch out for seasoning mixes, which might contain wheat flour or starch.
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