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Gluten Free and Coeliac Info
For a huge selection of gluten free books gifts, recipes and information visit the
Special Diets Directory Gluten Free and Coeliac Book Store
for great discounts on oddles of titles & products delivered to your door
For info on the following topics please scroll down:
What is Gluten?
What is Coeliac (Celiac) Disease?
Is gluten free the same as wheat free?
As a coeliac - How can I find gluten free restaurants and eat out safely
How do I shop for Gluten Free Food?
So can you suggest alternative Gluten Free Foods and Ingredients?
How do I cook/serve Gluten Free Meals that everyone can enjoy?
How can I make Travelling Gluten Free Hassle Free?
What is Gluten?
Gluten is the protein found in Wheat Oats Barley and Rye and is the stretchy binding substance in flour that aids bread & cakes etc to set in the risen position and gives the texture - the stronger the flour the higher the gluten content. Some Coeliacs (Celiacs) can tolerate oats.
What is Coeliac (Celiac) Disease?
An estimated 1 in 100 people suffer from Coeliac Disease (spelt Celiac in the U.S.) with around 10,000 new cases being diagnosed every year.
Coeliac Disease is not actually an allergy but an incurable auto-immune disease, triggered by gluten. The body's immune system produces antibodies which attack its own tissue. Therefore the type of reaction differs from a wheat allergy/intolerance and doesn't normally cause anaphylactic shock. However the damage caused by coeliac disease in the long term can be substantial and the short term effects unpleasant to live with.
When a person with Coeliac Disease eats food containing gluten, damage occurs to the lining of the small intestine, and this can prevent the absorption of nutrients into the bloodstream. This causes diarrhoea and other IBS symptoms (bloating, nausea, wind, tiredness and constipation) leading to weight loss, retarded growth, anaemia, bone disease - even malnutrition and possibly cancer if left unmanaged. Other symptoms include mouth ulcers, headaches, hair loss, skin problems, depression, infertility, recurrent miscarriages and joint/bone pain.
Indications are that it can be inherited. Symptoms in babies often appear at weaning but can be missed or misdiagnosed, so if you have coeliac disease in your family and your baby is crying a lot (but then don't they all?!) and is showing signs of gastro-intestinal or skin problems it may be worth asking your GP to investigate whether gluten could be the cause. There is a school of thought that people with thyroid problems, ulcerative colitis, Type 1 diabetes or epilepsy can also be more prone to coeliac disease.
What is even more worrying is that many people with coeliac disease are undiagnosed, as severity of the reaction can vary from very mild to severe. Many live with discomfort or illness but have not made the connection.
If you suspect you have Coeliac Disease talk to your GP but do not to eliminate all gluten from your diet as accurate sensitivity testing depends on gluten being in your system for the six weeks prior to testing to avoid a false negative result.
You can request a blood tests which can give an indication of coeliac disease. However a negative result is not conclusive so the only way to be absolutely certain is to have an intestinal biopsy . This involves an oral endoscopy to check the small intestine for damage and abnormalities. This can be carried out under sedation and local anaesthetic so should not be delayed if you suspect gluten sensitivity.
Is gluten free the same as wheat free?
Just as gluten free foods can still contain wheat products and derivatives, wheat free food is not always safe for coeliacs as although it will not contain any wheat gluten it may contain gluten from other grains such as barley, rye and oats.
Coeliac or Celiac disease is an auto immune reaction to gluten and not to be confused with wheat intolerance.
As a coeliac - How can I find gluten free restaurants and eat out safely?
Invest some time in talking to eateries before you go especially those you may want to use regularly, and sound them out. Make sure you speak to the owner or chef as your initial conversation will speak volumes about their knowledge and interest in meeting your needs. This is essential as even if they are not up to speed, if they are keen to learn you can help them to help you.
Just pitching up and demanding gluten free food is not only running the risk of putting your health at risk, but it is just not fair to put a busy establishment on the spot. (OK in an ideal world it wouldn't be an issue but until we have done our bit to change things we all just have to do the ground work!) Handled in a friendly manner many can be nurtured and encouraged to provide just what you need - if you just give them some guidance and patience....
Ask if they cook their sauces and meals themselves or if they buy in. If they cook from scratch they are more likely to be serious about what they do and be open to an informed discussion and substituting key ingredients.
Canteens and pubs etc are more likely to buy in more ready made componants which is not a problem as long as they are happy to check the ingredients list for you or allow you to look yourself. Yep it's a faff and takes away the spontaneity somewhat but better that than being ill or having an embarrassing public debate at the table or being ill afterwards.
It's worth going through the menu in advance and putting in your gluten free order a day or so before you go. You may also need to point out the cross contamination risks. At this point they may suggest you go elsewhere if they are not used to taking these measures in their kitchen - but better safe than sorry especially if you are highly sensitive. Seperate utensils, pots, cooking oils need to be used to be completely gluten free.
To avoid constant repetition it may be worth building up a fact sheet and standard email to send to eateries in advance telling them you will call them in a couple of days to chat about it. Suggest they keep it on the wall as a reference for your future visits and to help them with other coeliac customers
Give a huge thank you and encouragement to any restaurants, hotels, b&bs, canteen, pubs, takeaways, cafe's, sandwich bars, chippies etc who make an effort and listen.... and post them on to Rave and Praise (But if they are rude or unhelpful or cheat and make you ill snitch on them and post on Name and Shame!
Takeaways
These can present a challenge as the nature of beast often means that the frontline staff are casuals or young people who are not necessarily food experts or worldly wise!
Sandwich Bars - strangely, most don't seem to have heard of gluten free bread (which freezes well) or think to use dry gluten free pasta or rice of potatos for salads - so tell them.....repeatedly! You could make your point by plonking your own bread on the counter and asking to buy one/some of their gluten free fillings only and at a discount of course!
Going to a Fish and Chip shop can be a minefield so be on your toes - ensure your food is not cooked in the same oil as battered items this can be enough to cause symptoms. Avoid chippie burgers and sausages (or you could try asking if they have gluten free....Good Luck!). Pass on vinegar as malt vinegar in theory contains gluten, however there appears to be mixed expert opinion on this...
Avoid breaded chicken anywhere and ensure anything else you order has not been cross contaminated by being cooked the same oil/pans/utensils as breacrumbs, batter and other sources of gluten.
Pizza takeaways still haven''t cottoned on to the fact that gluten free pizza bases are widely available - so join theSpecialDD crusade and inform them!!!! It's hard to know what's in the toppings anyway (some ready grated cheese even has flour added to avoid clumping) so sadly best avoided unless cooking your own.
Chinese - ask ask ask! Some are great and are happy to oblige - others just need nagging.....As a rule of thumb, If they make their own sauces or keep gluten free soy sauce in their kitchen they are likely to be clued up, if they buy in their sauces you may still be OK if they are happy to check the labels. Otherwise walk!
Indian/Curry - Hurrah !!! Poppadoms are normally made with gram flour but double check and ask for them to be fried in fresh oil to avoid cross contamination. As many dishes are cooked to order ask for no wheat flour - the more authentic establishments don't normally use it anyway.
Thai - The best bet as they are normally really helpfull and are well used to using rice flour and rice noodles.
Restaurants
Apply the same consideration as for takeaways above.
Pizza and Pasta Bars - again - why they are so slow on the uptake who knows?! If they ask you to bring your own pasta or pizza base don't - if they are not geared up for gluten free the chances are that there is gluten in the sauces etc. They often don't even give a discount when you take your own either - Outrageous! Best to stick to establishments who are professional enough to cater for you properly.
Fine Dining - Unfortunately and although you have every right to expect it, expensive is not always the most allergy or special dietary request friendly. In fact having the audacity to ask for a deviation from the chef's creations can occassionally provoke a very unfriendly response! Health comes before ego so if this happens leave! It is not safe to assume that reputation brings automatic knowledge of all special dietary requirements so don't leave it chance, call ahead and speak to the chef . See how your request is recieved and talk through the options to avoid a special occassion being ruined or having to pay for an expensive meal you can't eat. If the chef is friendly and helpful great - but if even slightly begrudging you are unlikely to be given a warm welcome so go somewhere else where the chef is confident and up to the challenge.
Again Thai restaurants come high in the league tables for intolerant foodies but care with rice noodles as some brands add barley...grrr!
Mexican is a good choice too - but make sure you check they have gluten free corn tortillas etc. If not there are often plenty of fillings, and brands of nachos and tacos which are gluten free
Japanese restaurants seem to cater well for gluten free too but again give them some notice. Note that Tamari is wheat free but can contain gluten though so get them to check.
Ask French restaurants to use an alternative to wheat flour if making a roux.
General gluten free questions when eating out:
Check they use good quality pure spices to avoid gluten based fillers - especially in ground pepper.
Ask what type of flours and vinegars are used in any soups or sauces.
Handling Dinner Parties when you need gluten free
These can be tricky but don't have to be. Major embarrassment potential and hassle if not handled positively or every bit as fun as it should be with a little planning.
It is essential that you communicate with the cook well in advance - and offer to help if you feel your host is worried or nervous about catering for you or unsure what gluten can be hidden in. Check out the menu - it may only need slight fine tuning to avoid gluten and you are the best qualified to pitch in and suggest how to adapt it to your needs.
Be resolute (but not dictatorial!) and explain that coeliac disease is not a food fad but a potentially serious illness. Reassure them that you are not expecting them to handle it on their own and give some suggestions. If you cover this beforehand you can avoid the subject of gluten and coeliac disease taking over the dinner table conversation - you know those uncomfortable discussions which can put you in the spotlight when all you want is to relax and just be you not 'the one on the weird diet' !
Offer to help with shopping or providing ingredients or to arrive early / pop over beforehand if necessary. You may find it helpful to refer them to this page - especially the shopping guide section. If you know them well look upon it as a chance to have a one to one or if you don't a chance to get to know them better before the event.
Don't be shy about telling people and definitely do not allow gluten to deprive you of fun occassions; After all most people aren't embarrassed about telling a host what they simply don't like (in fact most make a point of it!) - so why should you feel uncomfortable! The majority of people still do not fully understand what 'gluten free' means but are normally really curious when the subject is brought up. Once aware know good hosts are more than happy to rise to the challenge and want to make sure they get it right for you. It's then often quite common for them to say they know someone else who is gluten free, or start to question whether they could have coeliac disease too! With so many still undiagnosed and so many unsure of why they are having problems you may even kickstart them into getting checked out. Each time you mention it could be doing someone a favour as even if not coeliac they may identify a wheat intolerance. It can only be a good thing to get everyone mindful of how gluten and wheat could be afffecting their health and well being; the more people who are diagnosed the more the food industry including food produces, restaurants and suppliers will have to make changes to adapt to cutting out gluten and common allergens in the commercial kitchen...
Your host is likely to helpfully mention something about the 'tweaks' as they serve your food but if you have more enjoyable topics for the dinner table you may want to ask them beforehand to keep it low key. If it's mentioned anyway thank them warmly and then politely change the subject as soon as you can before you get stuck in a long conversation. On the other hand if it doesn't bother you and everyone is interested (lets face it who doesn't talk about their food likes, dislikes, intolerances and allergies!) you are doing a good thing by creating awareness!
If a host has gone that extra mile for you don't forget that token gift, flowers or a Thank You card. You may be used to the regime but it was probably quite a big deal for them even if they are gracious enough not to say so!
Mexican is a good choice too - but make sure you check they have gluten free corn tortillas etc. If not there are often plenty of fillings, and brands of nachos and tacos which are gluten free
Japanese restaurants seem to cater well for gluten free too but again give them some notice. Note that Tamari is wheat free but can contain gluten though so get them to check.
Ask French restaurants to use an alternative to wheat flour if making a roux.
General gluten free questions when eating out:
Check they use good quality pure spices to avoid gluten based fillers - especially in ground pepper.
Ask what type of flours and vinegars are used in any soups or sauces.
Handling Dinner Parties when you need gluten free
These can be tricky but don't have to be. Major embarrassment potential and hassle if not handled positively or every bit as fun as it should be with a little planning.
It is essential that you communicate with the cook well in advance - and offer to help if you feel your host is worried or nervous about catering for you or unsure what gluten can be hidden in. Check out the menu - it may only need slight fine tuning to avoid gluten and you are the best qualified to pitch in and suggest how to adapt it to your needs.
Be resolute (but not dictatorial!) and explain that coeliac disease is not a food fad but a potentially serious illness. Reassure them that you are not expecting them to handle it on their own and give some suggestions. If you cover this beforehand you can avoid the subject of gluten and coeliac disease taking over the dinner table conversation - you know those uncomfortable discussions which can put you in the spotlight when all you want is to relax and just be you not 'the one on the weird diet' !
Offer to help with shopping or providing ingredients or to arrive early / pop over beforehand if necessary. You may find it helpful to refer them to this page - especially the shopping guide section. If you know them well look upon it as a chance to have a one to one or if you don't a chance to get to know them better before the event.
Don't be shy about telling people and definitely do not allow gluten to deprive you of fun occassions; After all most people aren't embarrassed about telling a host what they simply don't like (in fact most make a point of it!) - so why should you feel uncomfortable! The majority of people still do not fully understand what 'gluten free' means but are normally really curious when the subject is brought up. Once aware know good hosts are more than happy to rise to the challenge and want to make sure they get it right for you. It's then often quite common for them to say they know someone else who is gluten free, or start to question whether they could have coeliac disease too! With so many still undiagnosed and so many unsure of why they are having problems you may even kickstart them into getting checked out. Each time you mention it could be doing someone a favour as even if not coeliac they may identify a wheat intolerance. It can only be a good thing to get everyone mindful of how gluten and wheat could be afffecting their health and well being; the more people who are diagnosed the more the food industry including food produces, restaurants and suppliers will have to make changes to adapt to cutting out gluten and common allergens in the commercial kitchen...
Your host is likely to helpfully mention something about the 'tweaks' as they serve your food but if you have more enjoyable topics for the dinner table you may want to ask them beforehand to keep it low key. If it's mentioned anyway thank them warmly and then politely change the subject as soon as you can before you get stuck in a long conversation. On the other hand if it doesn't bother you and everyone is interested (lets face it who doesn't talk about their food likes, dislikes, intolerances and allergies!) you are doing a good thing by creating awareness!
If a host has gone that extra mile for you don't forget that token gift, flowers or a Thank You card. You may be used to the regime but it was probably quite a big deal for them even if they are gracious enough not to say so!
How do I shop for Gluten Free Food?
It is so easy to eat something containing gluten by mistake - wheat and gluten containing ingredents are thoughtlessly dolloped into the majority of processed food as it is cheap and easy. To avoid this trap it is important to read the labels carefully - a bore initially, but once you identify the products that are safe you can stick to them (however still check from time to time as sometimes when the manufacturers bring out 'improved' versions the ingredients can change....)
Try to buy fresh food from local or specialist/ethical sources and get to know the producers for peace of mind and convenience
Items to watch out for and avoid (or at least check origin) are the processed foods in which fillers, thickeners and binding ingredients are hidden so take care when buying anything coated in breadcrumbs (including ham) or batter (fish, escalopes etc), anything with dusting on the surface, sausages (incl chorizo etc) , beefburgers and all processed meats, soups, gravy/sauces/cooking sauces (ready made and mixes), condiments including malt vinegar and mustard, ground spices, preserves, ready meals, sweets and confectionery, chewing gum, spreads, desserts, crisps and savoury snacks. Some manufacturerers even meddle with frozen chips and roast potatoes! As far as vinegars go - avoid all but pure wine / cider vinegars and be cautious with salad dressings and all condiments. Pickles are mostly off the menu. Check the labels on all spices for unwelcome fillers. Yoghurts and dairy products (especially pre-grated cheese and speciality cheeses) are sometimes meddled with too so don't take them at face value.
Don't be lulled into a false sense of security by 'Wheat Free' labelling - Wheat-free products may contain other cereal glutens, such as rye or barley, and so unsuitable for someone with coeliac disease
Adjustments may be needed to your drinking habits too - some alcoholic drinks such as beer, lager , whisky and barley wine are made from barley. All grain based alcohol is a No No. Liquers have a diversity of ingredients so be cautious. Happily, there are plenty of alternatives to smile about (see below).
On the non alcoholic front, barley fruit drinks (like lemon barley water) plus malted drinks, oat based milks (divided opinions) and substitute coffee creamers need to be avoided.
On a 'merrier' note there are quite a few gluten free beers on the market now, potato vodkas a fine (as long as the flavouring is gluten free) and a plethora of gorgeous sounding artisan liquers are hitting the market, most of which seem to be grain free. More info under 'Drinks' in the 'Alternative Gluten free ingredients' section below.
When Good is Bad...
Vitamins and medicines aren't always good for you - check the labels for gluten ingredients, Remind your GP if he is writing a prescription to ensure your medication is gluten free. Check with the pharmacist if there is any uncertainty.
Other weird (and not so wonderful) ways of ingesting gluten ...
Stamp and envelope adhesive can contain gluten so avoid licking (at last a positive - who enjoys that taste?!)
Lipstick and lip salve (better check your favourite lippy colours are g/f before you re-apply!)
Other Makeup & cosmetics
Toothpaste and mouthwash
Sun creams and moisturisers
Some detergents
Cross contamination from cooking utensils, serving spoons, pots and appliances (eg toasters, sandwich makers etc) and re-used cooking oils
Labelling and ingredents to avoid:
In November 2005, food labelling rules were implemented (2003/89EC) requiring pre-packed food sold in the UK and the EU to be clearly labelled to show any gluten or wheat ingredients it contains. However some still slip throught the loop, (european gourmet ingredients for some reason seem to be consitent offenders so if in doubt leave them on the shelf!).
Unpacked foods are a bit more of a lottery but The Food Standards Agency introduced new guidelines to the Food Industry regarding Food Allergies (see the News And Info section of the Resouces area of this site for more info)
The more allergy friendly producers have an 'Allergy Advice' section on the packaging, so look out the the gluten free varieties.
As well as the above check the list of ingredients/ recipe for the following hidden gluten enemies in disguise .
Abyssinian Hard, artificial flavourings, Avena, Baking Soda/Powder (check) Gelatinised starch, Hordeum vulgare, bran, barley, bulgar, beer, Caramel Colour (some contain gluten), cereal extract, cereal binding, couscous, croutons, cracker meal, duram, durum, einkorn, farina, filler, Fu, Clucose (ensure it is corn derived) graham flour, grain, wholegrain,germ, hydrolised starch, Hydrolised Plant Protein (HPP) Hyrolised Vegetable Protein (HVP) hordeum, jobs tears, kamut, malt vinegar, malt, matzo, modified food starch, MSG, mustard, oat flour, orzo, pearl barley, pumpernickel, rye, soy sauce, spelt, starch, Starch Hydrolysates, tabouleh, tamari (unless gluten free), vegetable starch, vegetable protein, wheat, wheatgerm, wheaten,
So can you suggest alternative Gluten Free Foods and Ingredients?
Flours:
Rice Flour, Teff Flour, Tapioca Flour, Corn or Maize Flour, Polenta, Cornmeal, Millet, Gram Flour (from chickpeas), Potato flour, Sago Flour, Sorgham, Arrowroot, Amaranth, Buckwheat (A misnomer - a relative of rhubarb!), Flax, lentil or pea flour, Quinoa
Binders for Baking cakes and bread etc:
Xantham Gum, Guar Gum, Grated Apple, Pectin Powder,Eggs, Methyl Cellulose (use with care as it is an effective laxitive!)
All fresh fruit and veg.
Potatoes, Yams, Sweetcorn, Bananas are carb rich and Avocados, root vegetables and aubergines are healthy, more satisfying options
Cheese
Fresh is normally fine but check the labelling for added gluten containing ingredients in speciality blends and ready grated cheese.
Replacement Carbs:
Rice, Potatoes, Corn/Millet/Vegetable Pasta, rice noodles (care some have barley malt added grrr) and Gluten free versions of: breads, pizza bases, tacos, nachos, tortillas, bread crumbs, cakes and biscuits etc.
Meat
Use meat joints or cuts only. Processed meats contain fillers (& worse!) - these are often wheat based and so not safe for coeliacs. Breadcrumbed ham is a No No! Fantastic varieties of gluten free and wheat free sausages and burgers are now becoming more available. Many artisan producers are creating some absolutely gorgeous gluten/wheat/rubbish free sausages, burgers etc which are a million times nicer and healther than the mainstream varieties.
Drinks
Cheers! OK to drink are most wines (incl sparkling) and ciders (check labels), brandy (incl Armagnac & Cognac), champagne, Bourbon (check label) gluten free beers, rum, port, vodka (check label) vermouths, sherry, port, some tequila (bit of a hot potato so play safe and double check), ouzo, grappa, sake. There are some fantastic new brands of gluten free lagers beers and spirits emertging in the shops and online - you can find a few examples here
How do I cook/serve Gluten Free Meals that everyone can enjoy?
We have selected a huge range of gluten free books full of coeliac friendly recipes plus other lovely gluten free foods products and gifts for you in the Gluten free department of our Special Diets Book and Gift Store which will give you a comprehensive guide to ingredients you need to stock your larder.
Here are some quick tips in the meantime though:
Avoid processed foods and sauces and make recipes and gravy from scratch
Avoid wheat pasta, bread and flour
Here are some quick tips in the meantime though:Avoid processed foods and sauces and make recipes and gravy from scratchAvoid wheat pasta, bread and flour
Use alternative flours (see above) instead of wheat
Use 'free from' alternatives for staple ingredients (see above)
Use pure oils or butter to cook with
Explore this site and farmers markets for innovative tasty safe ready to eat foods and gourmet ingredients
Delicious Dessert short cuts:
Just substitute wheat flour with rice or coconut flour in crumbles and pancakes
Use Xantham Gum to make pastry more robust
Try gluten free biscuits and cakes in trifles and on charlottes etc
Main Course Gluten Free short Cuts:
Use natural food flavourings with no additives such as the DW range
Make signature gravy and sauces adding cartoned vegetable juices, dried wild mushroom and sun dried tomato stock, yeast extract, free from soya sauce, naturally flavoured wine cider rice or balsamic vinegars, or even free-from stock mixes to the meat juices and vegetable stock if needed.
How can I make Travelling Gluten Free Hassle Free?
Flying
In flight food is rarely a joy but with a special dietary requirement it can take on a whole new dimension! Firstly check your airline offers gluten-free meals, if so they normally need at least 24 - 96 hours advance notifaction so bear this in mind if it is a last minute booking. Ensure your requirements are recorded at the time of booking and that it is shown on the details of your eticket under your PNR (booking reference) if you have one. It is always a good move to reconfirm within 96 hours of departure. Even with these precautions what you end up with is often not gluten free or just plain awful! Steamed fish with steamed vegetables followed by a lump of cheese, no butter, no G/F cracker and some tinned fruit seems to be a favourite with airline caterers!
So whatever you do - make sure you take some gluten free snacks just in case!
Alternatively a kind American couple, Roger and Lyndsay generously share their knowledge, built up from experience in the form of celiac translation cards translated into many languages for coeliacs to print off for free (donations are voluntary) - free gluten free restaurant dining cards.
Find Gluten Free Food and related Products, Services, Restaurants., Hotels, Eateries, Info News, Publications, Therapists, Events, Courses and Charities etc
Gluten Free links
In November 2005, food labelling rules were implemented (2003/89EC) requiring pre-packed food sold in the UK and the EU to be clearly labelled to show any gluten or wheat ingredients it contains. However some still slip throught the loop, (european gourmet ingredients for some reason seem to be consitent offenders so if in doubt leave them on the shelf!).
Unpacked foods are a bit more of a lottery but The Food Standards Agency introduced new guidelines to the Food Industry regarding Food Allergies (see the News And Info section of the Resouces area of this site for more info)
The more allergy friendly producers have an 'Allergy Advice' section on the packaging, so look out the the gluten free varieties.
As well as the above check the list of ingredients/ recipe for the following hidden gluten enemies in disguise .
Abyssinian Hard, artificial flavourings, Avena, Baking Soda/Powder (check) Gelatinised starch, Hordeum vulgare, bran, barley, bulgar, beer, Caramel Colour (some contain gluten), cereal extract, cereal binding, couscous, croutons, cracker meal, duram, durum, einkorn, farina, filler, Fu, Clucose (ensure it is corn derived) graham flour, grain, wholegrain,germ, hydrolised starch, Hydrolised Plant Protein (HPP) Hyrolised Vegetable Protein (HVP) hordeum, jobs tears, kamut, malt vinegar, malt, matzo, modified food starch, MSG, mustard, oat flour, orzo, pearl barley, pumpernickel, rye, soy sauce, spelt, starch, Starch Hydrolysates, tabouleh, tamari (unless gluten free), vegetable starch, vegetable protein, wheat, wheatgerm, wheaten,
So can you suggest alternative Gluten Free Foods and Ingredients?
Special Diets Book and Gift Store has a wealth of gluten free cook books which will familiarise you with a comprehensive range of ingredients and staple foods to stock your larder with.
Flours:
Rice Flour, Teff Flour, Tapioca Flour, Corn or Maize Flour, Polenta, Cornmeal, Millet, Gram Flour (from chickpeas), Potato flour, Sago Flour, Sorgham, Arrowroot, Amaranth, Buckwheat (A misnomer - a relative of rhubarb!), Flax, lentil or pea flour, Quinoa
Binders for Baking cakes and bread etc:
Xantham Gum, Guar Gum, Grated Apple, Pectin Powder,Eggs, Methyl Cellulose (use with care as it is an effective laxitive!)
All fresh fruit and veg.
Potatoes, Yams, Sweetcorn, Bananas are carb rich and Avocados, root vegetables and aubergines are healthy, more satisfying options
Cheese
Fresh is normally fine but check the labelling for added gluten containing ingredients in speciality blends and ready grated cheese.
Replacement Carbs:
Rice, Potatoes, Corn/Millet/Vegetable Pasta, rice noodles (care some have barley malt added grrr) and Gluten free versions of: breads, pizza bases, tacos, nachos, tortillas, bread crumbs, cakes and biscuits etc.
Meat
Use meat joints or cuts only. Processed meats contain fillers (& worse!) - these are often wheat based and so not safe for coeliacs. Breadcrumbed ham is a No No! Fantastic varieties of gluten free and wheat free sausages and burgers are now becoming more available. Many artisan producers are creating some absolutely gorgeous gluten/wheat/rubbish free sausages, burgers etc which are a million times nicer and healther than the mainstream varieties.
Drinks
Cheers! OK to drink are most wines (incl sparkling) and ciders (check labels), brandy (incl Armagnac & Cognac), champagne, Bourbon (check label) gluten free beers, rum, port, vodka (check label) vermouths, sherry, port, some tequila (bit of a hot potato so play safe and double check), ouzo, grappa, sake. There are some fantastic new brands of gluten free lagers beers and spirits emertging in the shops and online - you can find a few examples here
How do I cook/serve Gluten Free Meals that everyone can enjoy?
We have selected a huge range of gluten free books full of coeliac friendly recipes plus other lovely gluten free foods products and gifts for you in the Gluten free department of our Special Diets Book and Gift Store which will give you a comprehensive guide to ingredients you need to stock your larder.
Here are some quick tips in the meantime though:
Avoid processed foods and sauces and make recipes and gravy from scratch
Avoid wheat pasta, bread and flour
Here are some quick tips in the meantime though:Avoid processed foods and sauces and make recipes and gravy from scratchAvoid wheat pasta, bread and flour
Use alternative flours (see above) instead of wheat
Use 'free from' alternatives for staple ingredients (see above)
Use pure oils or butter to cook with
Explore this site and farmers markets for innovative tasty safe ready to eat foods and gourmet ingredients
Delicious Dessert short cuts:
Just substitute wheat flour with rice or coconut flour in crumbles and pancakes
Use Xantham Gum to make pastry more robust
Try gluten free biscuits and cakes in trifles and on charlottes etc
Main Course Gluten Free short Cuts:
Use natural food flavourings with no additives such as the DW range
Make signature gravy and sauces adding cartoned vegetable juices, dried wild mushroom and sun dried tomato stock, yeast extract, free from soya sauce, naturally flavoured wine cider rice or balsamic vinegars, or even free-from stock mixes to the meat juices and vegetable stock if needed.
How can I make Travelling Gluten Free Hassle Free?
Flying
In flight food is rarely a joy but with a special dietary requirement it can take on a whole new dimension! Firstly check your airline offers gluten-free meals, if so they normally need at least 24 - 96 hours advance notifaction so bear this in mind if it is a last minute booking. Ensure your requirements are recorded at the time of booking and that it is shown on the details of your eticket under your PNR (booking reference) if you have one. It is always a good move to reconfirm within 96 hours of departure. Even with these precautions what you end up with is often not gluten free or just plain awful! Steamed fish with steamed vegetables followed by a lump of cheese, no butter, no G/F cracker and some tinned fruit seems to be a favourite with airline caterers!
So whatever you do - make sure you take some gluten free snacks just in case!
Useful 'Props'
It could ease the hassle factor considerable to devise a gluten free translation card to carry with you with details of what foods you can safely eat in the language of the country or countries you are visiting.
Also cobble together some stock 'get me out of gluten free misunderstandings' phrases in the local language to reel out when needed. (Impress your travel companions by practicing them to word perfection before you go!)It could ease the hassle factor considerable to devise a gluten free translation card to carry with you with details of what foods you can safely eat in the language of the country or countries you are visiting.
Alternatively a kind American couple, Roger and Lyndsay generously share their knowledge, built up from experience in the form of celiac translation cards translated into many languages for coeliacs to print off for free (donations are voluntary) - free gluten free restaurant dining cards.
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