Gluten Free cooking can be daunting, especially for the newly diagnosed
Celiac or gluten intolerant family member – or visitor. A few basic
rules to remember when purchasing ingredients can take the worry out of
cooking and food preparation.

Firstly, always make sure your food preparation area is completely clear or any unexpected traces of gluten that can contaminate and make ill the sensitive. Rinse utensils, mixing bowls and saucepans before using. Even the cleanest kitchen can have particles floating around that can settle on utensils.

If the gluten-free person is a permanent member of your household, there’s no reason why the ‘basics’ of Gluten Free cooking can’t be the standard. Everyday cooking ingredients can be simply stored in the pantry and freezer as the norm. For instance, most yeasts are gluten free, but always check the label. Labels can tell you a lot, or tell you nothing. When in doubt, leave it out.

Suggested Pantry Items:

White or grain-free vinegars – balsamic or apple cider vinegars are best and the easiest to find in the supermarkets and stores.

Gelatine is always a safe ingredient to improve texture as well as the usual uses.

Oils - linseed, olive, sunflower and almond oils are best.

Flours – rice, maize, pure corn, (check label) tapioca or arrowroot, potato, soya, GF flour mixes.

Sugars – castor/super- fine white, white sugar, brown sugar, pure icing sugar, (not icing sugar mixtures)

Safe Ingredients:
Spices, pure vanilla, GF baking powder, bicarbonate soda, salt, cocoa powder, Xanthan and guar gums, chocolate chips (dark and white) powdered and evaporated milks, polenta, rice – brown and white, nuts, rice sheets and noodles, GF noodles and spaghetti ,etc

Herbs are difficult to assess and vary from supplier to supplier. Ask your herbalist or health food store owners for a list of safe herbs and brands.

Dried Fruits are usually safe in most celiacs. However, in some cases dried citrus can be unsuitable.

Suggested Refrigerated Items:
Milk, GF mayonnaise, pure cream, butter or margarine, cheese, GF yogurt, sour cream, buttermilk, GF bread, corn tortillas

Suggested Freezer Items:
GF homemade stocks, GF corn tortillas, GF waffles, GF bread and bread crumbs, GF muffins and biscuits. Clearly manufacturer labelled GF frozen fish and chicken products only.

Poultry, Meat and Fish Warning:
Almost all store cooked meats, sandwich meats, fish and chicken are usually treated, battered, stuffed or marinated, smoked, in non-gluten flours and other ingredients. Make sure you have a reliable supplier before purchasing these products. Crab meat/extender is made from part crab meat/part wheat product.

Safe Meat Products:
Non-marinated, non-crumbed, non floured meat cuts, fresh whole and portioned chickens, (not floured, crumbed or stuffed) fresh fish, lobster, crab and prawns, oysters etc. are safe.

Fruit and Vegetables:
Most fresh and canned fruits and vegetables are completely safe unless added ingredients are unsafe to canned varieties. However, those with extremely sensitive gluten allergies it’s a good idea to omit tomatoes, bell peppers/capsicum, pineapple and citrus from the diet.

Snack foods, can soups and instant meals are best avoided unless clearly labelled as gluten free.

I hope this helps life with the Celiac and/or Gluten Intolorent, a little easier.

- Chrissy (A diagnosed Celiac for over ten years)

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About Chrissy Siggee

Hi, I’m Chrissy,  More
information about me can be found HERE

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