People following a gluten-free diet avoid foods containing wheat, barley and rye. In addition to the obvious sources of these flours such as pasta, bread and pizza, there are less obvious sources such as some versions of modified food starch, artificial flavorings and soy sauce. While a salad seems like a clearly gluten-free option, many may contain croutons, breaded proteins or gluten-containing salad dressings. Making a gluten-free salad is simple, but requires some attention to labels and ingredients.
Butter Lettuce, Goat Cheese, Pears and Pecans
Create a starter gluten-free salad by washing a head of butter lettuce and putting it into a large salad bowl. Top with thin slices of green pear and crumbled goat cheese. Instead of purchasing packaged candied nuts that often contain wheat starch, make your own. Whisk together an egg white and 1 tbsp. of water. Coat 1 lb. of pecans with the mixture and toss them in a mixture of 1 cup sugar, ¾ tsp. of salt and ½ tsp. cinnamon. Bake at 250 degrees F for about 1 hour, stirring occasionally. Let cool before adding ¼ cup to the salad -- store the rest in an airtight container for later. Dress this salad with a dressing made by shaking together ¼ cup balsamic vinegar and ½ cup olive oil.
Southwestern Salad
Traditional taco salads made with fried chicken and flour tortilla bowls or strips are not gluten-free. Make your own by grilling or broiling skinless, boneless chicken breast sprinkled with cumin, chili powder and salt. Chop into bite-sized pieces. Toss together chopped romaine lettuce, ¼ cup of fresh or frozen and de-thawed corn kernels, diced avocado and 1/4 cup drained, canned black beans -- make sure these are unseasoned and gluten-free. Dress the salad with a ½ cup of purchased or homemade salsa mixed with a 1 to 3 tbsp. of regular or low-fat sour cream. Top with homemade corn tortilla strips made by heating 2 tbsp. of canola oil in a small fry-pan. Cut a gluten-free corn tortilla into thin strips and fry until crispy.
Asian Spinach and Mandarin Orange Salad
Restaurant versions of "Chinese" or "Asian" salads often contain crispy noodles and soy sauce-based dressings, both of which contain gluten. For a homemade gluten-free version toss together baby spinach, drained, canned mandarin oranges, lightly steamed pea pods, sliced, toasted almonds and broiled, chopped chicken breast or shrimp. Make a dressing of 2 tbsp. tamari -- a wheat-free soy sauce -- 1 tbsp. honey, 1 tbsp. rice wine vinegar, 1 tsp. of sesame oil and 1 tsp. toasted sesame seeds. For the crunch of the fried noodles, use cellophane noodles made with rice flour and fry in very hot canola or peanut oil for just a few seconds until crisp. Drain and put them on top of the salad.
