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"Mom Cooks
Gluten Free” Blog
 
At Home   Dining Out   Food Provider
  • Keep a gluten free pantry or separate area for GF food
  • Use dedicated cooking utensils and food preparation area
  • Wash plates, pots, pans well between use for gluten and gluten free food
  • Stock up on specialty gluten free food items (GF pasta, GF bread mixes, GF flours etc.)
  • Invest in a gluten free cookbook
  •  Educate your family on your new gluten free lifestyle
  • Seek out other friends/family that are gluten free for support
  • Plan ahead
  • Designate a gluten free baking day each week to prepare some of your favorite items for the week
  
  • Check with the restaurant prior to arrival for a gluten free menu or food options
  • Don't be afraid to ask to see the label or ingredients of an item
  • Trust your instinct. If the wait staff does not know what gluten is, ask to see a manager
  • Take your own individual packets of salad dressing or condiments
  • Be cautious. Even restraurants that say they have gluten free items still may not understand cross contamination.
  
  • Educate all management, wait staff and kitchen personnel on gluten and how it can make people with gluten intolerance or celiac disease very ill
  • Provide a gluten free menu with items that your kitchen can accommodate and serve with confidence
  • Provide a dedicated gluten free food preparation and utenils area
  • Stock gluten free staples (Pasta, Bread, Cookies, Cakes) 
  • Remember to heat up baked goods, such as bread, items prior to serving so they are fresh, warm and don't crumble.
  • Store gluten free breads in the freezer because they do no have preservatives.
  • Have a dedicated fryer for french fries
  • Have a list of food ingredients on hand and ready to provide to customers
  • Embrace the gluten free community as it is sure to expand your business
 
 
Where do I buy gluten free food?
Many grocery stores now carry some gluten free specialty products as well as naturally gluten free products.  A company named Triumph Dining has published a very helpful book for gluten free grocery shopping, as well as one for gluten free dining.  Remember that gluten is not only found in food, but toiletries such as toothpaste and many medicines.    See the Reference page on this site for a list of online gluten free specialty stores.  See the "Search Gluten Free" page for a store or restaurant that serves gluten free food in your area. 
 
How do I find out what products are gluten free?
The good news is many people have already done some work for you.  Enter the product name into a search engine and type "gluten free" after it.  Remember to always check the source and date of the information you find.  For a fee, you can also purchase the Clan Thompson gluten free database. It is kept up to date with mainstream items from food to medicine.  Many of the gluten free community organizations also provide free updated lists.
 
Labels, labels, labels:
After several trips to the grocery store, you will feel like a professional when reading labels to determine whether or not an item has gluten in it.  Wheat is one of the top eight food allergens, so by law, it is required to be listed.  However, gluten is also found in rye and barley.  It often hides in dyes, natural and artificial flavors and other seasonings. 

What to look for:  When reading a label, look for wheat, wheat starch and malt first.  That will rule out the product immediately.  Beyond that, look for other suspect ingredients such as carmel coloring, natural flavoring and artificial flavoring. Remember, just because suspect items are listed (e.g. carmel coloring), it does not mean the food is off limits. It just warrants further investigation.

When in doubt: Go with fresh fruits and vegetables. If you find a favorite item and the ingredients are not clear, you can usually contact the manufacturer via email or phone.
 
Condiments:
This can be the "gotcha" of any gluten free prepared meal.  Even some spice manufacturers use flour for separation in their spices.  While this is not a common practice, you should still check with the manufacturer first.  Salad oil, mayonnaise, mustard, butter, sour cream, jellies and jams all tend to be gluten free but when in doubt, check with the manufacturer.
 
  • -Salad dressings - oil and vinegar are naturally gluten free, but malt vinegar is not gluten free
  • -Mayo, mustard, ketchup - Heinz* regular ketchup is gluten free
  • -Salt and pepper - usually gluten free
  • -Soy sauce -   La Choy* makes a gluten free soy sauce, but most list wheat
  • -Marinades - La Choy* teriyaki is gluten free
  • -Maple syrup - Pure maple syrup is naturally gluten free. Log Cabin Country Kitchen* is gluten free
  • -BBQ Sauce - Some Sweet Baby Ray's* sauces are gluten free
 
*Products listed were gluten free at the time of publication. Always check with the manufacturer before purchase or consumption of their products. 
 
Cross-contamination:
Cooking at home cannot be discussed without including the topic of cross-contamination.  The sensitivity level to gluten is different from person to person.  Consumption of even a miniscule amount of gluten can make someone with celiac disease or gluten intolerance very ill.
 
"Manufactured in a facility that also produces wheat products" means that there is a possibility that the prodict, although gluten free by ingredients, may have come into contact with wheat in the facility.
 
Tips for home cooking:
Fresher tasting bread:  Gluten free breads do not have the shelf life that regular bread enjoys.  The bread right out of the package, or a day after you bake it, can appear stale and hard.  Depending on the size of the piece of bread, try heating it up in the microwave (out of the package).  It will smell and taste fresh baked! 
 
Softer corn tortillas:  Bean and cheese burritos can be a family favorite.  They work well in school lunches as well.  How do you get the tortillas to roll easily?  Ball up a wet paper towel and put it in the microwave next to a couple of corn tortillas that are separated.  Heat for approximately 25-35 seconds. They will be fresh and easy to roll.
 
Use different utensils: Make a practice of using different utensils between gluten and gluten free products. For example, do not use the same knife to butter gluten free bread that you just used on gluten bread. Do not serve a plate of food or appetizers with gluten free items on the same plate as gluten items.
 
Gluten free guests:
Even if you are not on a gluten free diet you can help your gluten free guests.  Here's how:
 
Focus on the naturally gluten free items:  The foods listed above consists are gluten free naturally.  These are usually a safe choice.  Remember to keep cooking utensils separate.  Don't serve gluten free food on the same plate that has gluten in it.
 
Quick substitutes: There are many gluten free flour blends, as well as pre-packaged mixes now available.  If you want to make some homemade treats, try using Pamela's Pancake and Baking Mix as a one-for-one substitute with flour for cookies, cakes and brownies. It also makes great pancakes!
 
Pre-made food:  Stores such as Whole Foods sell pre-made gluten free cookies, muffins, pizza crusts and bread.  Not all gluten free items are the same, so ask your guests if they have a favorite brand.
 
Show them you understand:  Let them know you understand cross-contamination and that you prepared their food with different utensils.  Keep the packaging of the food items you have used.  At an art benefit held by Gluten Free Foundation, the hotel actually put the La Choy soy sauce on the sushi tables so guests would feel comfortable knowing the soy sauce was gluten free.
 
Plan ahead:  View some meal items by following the links below.  Find out what their favorite foods and most likely you'll be able to prepare them gluten free.   
 
Gluten free meal ideas with no specialty items required:
 
  • Fruit (for example: grapefruit, apples, oranges, grapes, bananas) 
  • Eggs (scrambled, poached, boiled) 
  • Yogurt (Yoplait and Chobani have some excellent gluten free options*) 
  • Cereal (for example Health Valley Corn or Rice Crunch-Ems*)
  • Link Sausage (Hillshire Farms beef sausage*) 
  • Ground Sausage (Johnsonville Lean Ground Sausage*) 
  • Bacon (Oscar Meyer*)
  • Steak and potatoes
  • Chicken and rice
  • Bean and cheese burritos
  • Vegetable stir fry with La Choy soy sauce and brown rice 
 
Other meal ideas:
  • Oatmeal (Certified gluten free rolled oats from Gifts of Nature, Inc.)
  • Cereal (for example: Health Valley Corn or Rice Crunch-Ems if you like Chex, EnviroKids Gorilla Munch if you like Kix, Envirokids Koala Krisp if you like crispies, Fruity Pebbles*, CocoaPebbles*, Perky-O's if you like Cheerios)
  • Gluten Free Pancakes or Gluten Free Waffles (Pamela's Pancake and Baking Mix or Vans Gluten Free Frozen Waffles)
  • Gluten Free English Muffins (Glutino)
    Muffins (Authentic Foods Blueberry muffin)
  • Doughnuts (Kinnikinnick Chocolate glazed are a favorite)
  • Gluten Free Bread/Toast ( for example: Whole Foods 365 Brand pre-made bread, Schar pre-made bread, Gluten Free Pantry Favorite Family Bread Mix)
Please note that Gluten Free Foundation did not solicit advertising for the products and links mentioned in this site.  They are provided as "tried and tested" favorites from our friends in the gluten free community to help people get started on a gluten free life.
 
There are many books on the market today that will help you in your quest to feel well again by eating gluten free.  Living Gluten Free for Dummies, by Danna Korn, is one example that provides a great resource in very easy to understand terms.  It also includes shopping suggestions, recipes and advice on how to "live and love the gluten free lifestyle."  
 
 Disclaimer:  All of the information on this page is meant to provide guidance regarding eating gluten free. This information does not replace professional or medical advice. If you feel you should be eating gluten free due to a physical ailment, please seek the advice of your physician first.
   
*Please see legal disclaimer. All products listed are gluten free, per manufacturer at the time of this post. Please always check with the manufacturer prior to purchasing and/or consuming their products.