Gluten is a protein contained by wheat, barley, rye, oats and their products. People affected by celiac disease, a condition in which gluten damages the lining of the small intestine, may experience headaches, nausea, diarrhea and malabsorption of nutrients. Those suffering from celiac disease, wheat allergies or gluten intolerance can manage their conditions by eliminating gluten from their diets. Mastering the kitchen basics of gluten-free cooking can help make the dietary switch less overwhelming.
Kitchen Cleanliness
Keeping your kitchen clean is of primary importance when you're living gluten-free, especially if you live with others who aren't on a restricted diet. Designating gluten-free zones, such as a separate cabinet, section of counter top and refrigerator shelf, is the first step in shared kitchen safety, according to Roben Ryberg, author of "You Won't Believe it's Gluten-Free!" When preparing gluten-free food in a mixed kitchen, place a clean plate or a piece of wax paper between the food and the counter top. Frequently wipe down counter tops, stove tops and the inside of the microwave oven. Making the entire kitchen a gluten-free zone reduces the risk of cross-contamination, according to Ryberg.
Equipment Safety
To avoid cross-contamination in a shared kitchen, cover your food when using the microwave and don't share hard-to-clean appliances such as toasters and waffle irons. Get rid of any cookware, bake ware or dishes, such as plastic plates or bowls, that have scratched or pitted surfaces. Replace wooden spoons that have been used in traditional cooking. Such items can be a source of contamination in gluten-free cooking. If you live with others, consider buying a couple of bowls and plates, a non-stick saucepan and a colander and specifically designating them for gluten-free foods.
Gluten-Free Staples
Although gluten is prevalent in a high percentage of processed foods, it is possible to have a well-stocked gluten-free kitchen. Fresh fruits and vegetables are all gluten-free, as are frozen, dried and canned versions that don’t have added ingredients. Fresh cuts of meat, poultry and fish are also gluten-free, but you should avoid added sauces. Lentils, dried beans, split peas and eggs are gluten-free choices, as are nuts, herbs, milk, cheese, butter and most yogurts. Rice and soba noodles are naturally gluten-free, as are alternative grains such as quinoa, buckwheat, amaranth and millet.
Gluten-Free Baking
Although you can find a larger selection of gluten-free baked goods at specialty grocery stores than you could in the past, you may still want to make your own noodles, breads, cookies and cakes. Gluten-free ingredients for baking include cornstarch, cornmeal, potato starch, and flour from rice, sorghum, millet, buckwheat, amaranth and quinoa. Gluten-free oat flour is another option, provided the label clearly states the product is gluten-free. Traditional wheat-based flour is more accommodating to inexact measurements, but gluten-free flour requires precise measuring for consistent results. Usually, you need to use a mix of gluten-free flours to obtain a desired consistency. For a moist, springy texture, Ryberg recommends using one part gritty flour to two parts powdery flour, by weight.
References
- “You Won’t Believe it’s Gluten-Free!”; Roben Ryberg; 2008
- “Gluten-Free and Easy”; Robyn Russell; 2008
- “The Gluten-Free Gourmet Cooks Comfort Foods”; Bette Hagman; 2004
- Celiac Sprue Association: Flour Formulas
- Celiac.com: Safe Gluten-Free Food List / Unsafe Foods & Ingredients
- BBC: Gluten-Free Recipes and Information
