Whether you have celiac, NCGS (non-celiac gluten sensitivity), or simply choose to follow a gluten-free diet, please read on to learn more about gluten and what is means to be gluten-free.
You’ll also find gluten-free product recommendations we like listed below.
What is gluten?
Gluten refers to the proteins naturally found in wheat, barley, rye, malt, wheat starch and triticale (a wheat-rye hybrid). This includes grains such as durum wheat, which is the basis of traditional pastas and cous cous, as well as farro, bulgur, spelt, wheat berries and more.
In addition, gluten is added to many foods that one may not expect, so anyone adhering to a strict gluten-free diet must be diligent in reading food labels and knowing the many words that gluten can be disguised as.
What does it mean to be gluten free?
If you have celiac or severe gluten sensitivity, you need to search for products that are certified gluten-free. For example, oats are naturally gluten free, but unless they are certified gluten-free they may contain wheat from cross contamination, either during growing or processing.
When we cook for you we carefully screen ingredient labels on your behalf to ensure we are purchasing products that are completely free of wheat and gluten.
Menus can be prepared that avoid wheat, barley, rye and other sources of gluten. In addition, for those with celiac we take the extra measure of carefully screening all food labels to avoid products that have may cross contamination.
Some of the foods, grains and starches allowed on a gluten-free diet include:
Foods-
- beans and legumes
- dairy
- fish and seafood
- fruits
- meat and poultry
- nuts and seeds
- vegetables
Grains and starches-
- amaranth
- arrowroot
- beans
- buckwheat groats (aka kasha)
- buckwheat, including flour and noodles (not all buckwheat noodles are GF, please check label to ensure)
- cassava
- corn (maize)
- flours made from nuts
- millet
- oats that are certified gluten-free
- potato
- quinoa
- rice
- sorghum
- tapioca
- teff
- yucca
Some of the foods not allowed on a gluten free diet include:
- baked goods with wheat/gluten
- barley
- beer (unless certified gluten-free)
- breads with wheat/gluten
- bulgur
- cereals (with wheat/gluten, including bran, wheat flakes, etc)
- farro
- malt from barley (including beer, milkshakes, vinegar, extracts, flavoring, maltodextrin and more)
- pasta (including cous cous, which is made from durum wheat)
- rye (including breads such as rye and pumpernickel)
- seitan (made from wheat gluten)
- spelt
- soy sauce, tamari and other Asian sauces with wheat
- tempeh (that is made from wheat/gluten grains)
- wheat berries
Did you know that there may be gluten in some unsuspected places? Read on to find out where gluten may be hiding or “disguised” in food and other products.
Hidden sources of gluten in your food and beyond:
Foods –
- balsamic vinegar
- blue cheese
- candy
- cereal
- fried or sautéed foods in restaurants (which may be flour battered and/or cross contaminated)
- gravy and bouillion cubes (look for the word maltodextrin, i.e. from barley malt)
- hot dogs
- miso (which may contain barley)
- oats and other grains that may be cross-contaminated
- potatoes found in the frozen section (which may have a flour coating)
- sauces
- soy sauce, tamari and other Asian sauces (which may contain wheat)
Body care products and medication –
- body care products disguised under other names
- medication
- toothpaste
- vitamins and supplements
To learn more about possible gluten in your medicines, vitamins and supplements, please refer to this link:
Gluten in Your Medicines, Vitamins and Supplements
Some of our favorite brands that are gluten-free and/or have gluten-free options include (with clickable links!):
- Ancient Harvest
- Banza chickepa pasta
- Bob’s Red Mill (certified gluten free flours, oats and more)
- Canyon Bakehouse breads
- Hu Kitchen snacks and dark chocolate
- San-J tamari (they offer some gluten free tamari/soy sauces)
- Siete tortillas, tortilla chips and more
- Simple Kneads artisan sourdough breads
Some of our go to gluten-free baking flours include:
- all-purpose gluten-free baking flours, such as Bob’s Red Mill
- almond flour
- buckwheat flour
- coconut flour
- oat flour
- teff flour
Below are a few sample gluten-free menu items:
Breakfast-
- Certified gluten-free oatmeal with roasted summer fruit
- Chia breakfast pudding with raspberries, pomegranate and toasted coconut
- Chocolate zucchini muffins with almond flour, dark chocolate chips, walnuts, coconut sugar
- Smoothie prep with fresh greens, blueberries, banana, dates, flax, hemp, unsweet plant-based milk of choice
Lunch / Dinner-
- Korean tofu tacos, sesame lime slaw, grain-free almond flour tortillas
- Turkey meatballs with tomato-basil sauce and sautéed squash noodles
- Moroccan vegetable tagine with quinoa “cous cous”
- Lemon-dill grilled salmon with summer vegetable succotash
- Vegan caesar salad with roasted chickpea “croutons”
Want to see more? Head over to my Instagram feed for lots of gluten free plant-based recipes.
And if you are located the NY area please contact us to learn how we can plan and prepare menus for you that meet your specific dietary requirements.
Resources for you:
If you find this diet interesting please see these related pages:
Sources: celiac.org, healthline.com