Dominos Has Gluten-Free Pizza!!!

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Baking with Gluten Free Flours-it's easier then it seems !

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There are more and more gluten free diet foods becoming available all the time. However, these are not all created equal. In particular, gluten free baked goods can vary to a great extent in terms of quality. And even if you do find some prepared cookies, breads or cakes that you like, they can be awfully expensive.

The Right Mix

So does that mean that you just can’t enjoy these types of products any more except on special occasions? Of course not, because there is another option – bake it yourself. Even if you’ve never fancied yourself much of a baker, you can make delicious gluten free baked goods right in your very own kitchen, either by using mixes or trying out some of the many good gluten free bread recipes available on the internet.

In fact, experimenting with the different types of gluten free flour to see how they react in different recipes can be a lot of fun. If you’re new to the art of baking, however, you’ll probably want to stick with some of the easy to use mixes, at least at the beginning.

Types to Try

Some of the mixes for gluten free baking are designed to make specific items. There are bread mixes, brownie mixes, cake mixes and even icing mixes. However, there are also some mixes that can be used for a wide variety of products, from pancakes to scones. Pamela’s baking mix is an excellent all-purpose tool to have on hand when you’re learning to bake gluten free.

And you can use this versatile mix for things like breading and fry batter too. In fact, most of Pamela’s mixes can make several different types of gluten free baked items. For instance, the bread mix certainly makes wonderful bread (and quite a few varieties of it), but it can also be used for bagels, pie crust and pizza dough. These mixes are also extremely forgiving and require few special ingredients or handling. Even the least-experienced baker will be able to create some delectable treats and wholesome breads with these items.

Cost Effective

While these mixes can sometimes be pretty pricey depending on where you live and where you buy them, they are generally still cheaper than pre-made gluten free baked foods. Also, buying these types of items online can wind up saving you a lot. Just about all of Pamela’s products are available this way, and if you order them on a monthly subscription, you can wind up saving even more.

In fact, because of the many specialty ingredients and different types of flours you will have to buy in order to make gluten free diet foods from scratch, relying on baking mixes for these types of foods is often your most economical option.

Lots of Options

No matter what types of gluten free baking items you wind up preferring over the others, it’s important to remember that there are a lot of options out there. Of course, there may be some special treat that you just can’t reproduce without gluten, but chances are you’ll be able to find something just as tasty as long as you keep looking and trying new things.

bread recipes

Easy Baking Tips For Making Gluten Free Bread

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Alright, when I first started making gluten free bread mixes, let me just say that it was quite an experiment. I would prepare my batter as stated on the package directions and either the bread wouldn’t rise well, or I would finally just put it in the oven and let it bake only to come back and see that it finally decided to rise way over the pan and make a mess. Then, it would sink in the middle.

Fun stuff… But, with some trial and error, I have perfected my loaves and haven’t had any problems since. I also now use a bread machine to make my gluten free bread and cut down on the time consuming process.

OK,

Almost all of the gluten free bread mixes that I have used call for a total of 2 cups liquid. I tried following their directions and have found that this is not enough at all. Not enough liquid and my bread doesn’t rise. It also comes out looking rough, too dense, and unappetizing. I use about 2 and 1/4 cups to 2 and 1/2 cups of total liquid. The texture should be almost like that of a brownie mix. Still thick, but smooth.
I use pretty warm liquid. Whether I am using milk, or water, I heat it up and get it really warm. Not just luke warm, but not boiling either. The trick is not to “cook” the eggs though… I find that if I use liquid that is too cold, my bread won’t rise until it starts to bake, and this will cause it to sink in the middle eventually. Now, I get my bread to rise all the way to the top of the 2 pound bread pan in the bread machine!
If you are using a bread machine, it doesn’t have to have a gluten free setting. Although it is a nice luxury, I have found that I just have to supervise the process a little more. We bought a new bread machine a while back just so it would be dedicated to making gluten free bread only and so that we didn’t have to worry about cross contamination with gluten remnants in our old one. When it’s time for an upgrade, I will be going with a gluten free bread machine.

With a gluten free bread machine, it doesn’t knead the bread twice. Just one kneading cycle, one rising cycle and then it bakes.

But, I have found that using my standard bread machine on the “basic” cycle, turns out a perfect loaf. I initially tried the french bread setting and that worked too but was a little longer than the basic. The double kneading cycles don’t affect it at all. So, All in all I recommend any kind of bread machine just because it saves you so much time and since bread is a staple, you will be making it often. I got tired of greasing my bread pans, and following all of the steps for the oven method… Too much work – lol!

I hope these tips help you and please leave a comment or any questions below.

bread recipes

Get to know your gluten free flours with this helpful, non-technical info

15:53

Get to know your gluten free flours with this helpful, non-technical info

When you think "flour" do you automatically assume wheat? Most of us do, so this page will help folks on a celiac diet get a better understanding of what gluten free flours are generally available.

To start off, here's an excellent quote from the Whole Grains Council.

"A whole grain is the entire seed, including the naturally occurring nutrients of an edible plant. The size, shape and color of the seed, also referred to as the 'kernel' varies with the species. A grain is considered a whole grain when it contains all three primary seed parts: bran, germ and endosperm."

So you can see that, since the whole grain is needed to create a new plant, whole grain flour has much more nutritional value than more highly processed flour. What can be more complete!

Refined grains are altered during processing, so they lose some of their nutritional value. Sometimes the grain is enriched (but I have to wonder why bother if the original is good for us). Convincing your family that gluten free whole grain pasta, for example, is healthier might be an uphill battle. But once you experiment with different sauces, they may enjoy the new taste.

Flour is the ground form of a grain, although you will also find grains as groats, flakes or meal. Gluten free flours have different uses, but they're all good.

Here's a list of different wheat free flour choices, followed by a brief description. Click on the links to jump to each type of gluten free flour or scroll down the page to browse through them.
Almond gluten free flour

Almond flour and almond meal are just ground up almonds. Almond flour is usually made with blanched almonds (skin removed) and is finer than meal. Almond meal is made with whole or blanched almonds.

More like corn meal than wheat flour in texture, flour and meal can generally be used interchangeably.

Contains protein, carbohydrates, fiber and healthy fat.

Suitable for recipes like muffins and pancakes but not for bread dough (you can't knead it). You need a lot of eggs when baking with almond flour to hold it together.

Amaranth gluten free flour
Amaranth is not a true grain, being related to the goosefoot family (who knew!) which also includes spinach and beets. It's sometimes called one of the "ancient grains".

You can usually find amaranth in health food or specialty stores as seeds or flour. The flour is fine and a light cream in color.

Source of protein, carbohydrates, fiber, B vitamins and minerals such as zinc and magnesium. Also includes lysine, which is an amino acid found in very few grains.

Store both seeds and flour in airtight containers. Buy small amounts at a time for maximum nutritional value.

Best mixed with other flours.

Bean & Legume gluten free flour

Bean flours are becoming more available in western markets and can be used interchangeably with pea flours. For example, you can now buy black-eyed pea, red kidney bean, navy bean and garbanzo bean gluen free flour.

High nutritional value: protein, complex carbohydrates, calcium, iron, B vitamins and both soluble & insoluble fiber.

Use bean flour to thicken soups and stews. (Good way to reduce the fat content.) White bean flour has a neutral taste that could replace some of the heavy cream in vegetable soups.

Garbanzo flour is often used in Indian and Southern European recipes. It doesn't need to be mixed with other flours, although it does work in gluten free flour mixes.

Too much bean or pea flour has a very strong flavor so I limit them or use them in recipes that include lots of spices. Use up to 25% bean flour in your gluten free flour mix.

Buckwheat gluten free flour

Buckwheat is not a true grain or a grass (as I had thought) but is actually related to rhubarb and sorrel.

Coconut gluten free flour

Coconut flour is dried, ground coconut meat, and is a natural byproduct of coconut milk. When coconut milk is pressed from the coconut meat, small pieces are leftover. They are dried at low temperatures and ground until they become a soft, fine powder (flour!)

High in fiber and protein, a good source of healthy fat and minerals.

It should be cream colored rather than white, and unsweetened.

Doesn't need to be mixed with other flours, but most recipes call for a lot of eggs to hold it together. In general, for every one cup of coconut flour, you need six beaten eggs in your recipe and about one cup of liquid.

Baked treats made with coconut flour tend to be dense and dry. To increase the moisture, you can also add cooked, mashed fruit or vegetables.

Corn gluten free flour

Corn is pretty familiar to most of us. It comes as cornmeal (white, yellow and blue), stoneground, degerminated cornmeal (less nutritious than stone ground because the fiber and germ are separated) and corn flour (a.k.a. masa harina, harinilla or Atole flour).

It's now almost impossible to buy corn that's not genetically modified. There's very little "heritage" corn left on the planet.

As a whole grain, corn contains protein, carbohydrates, fiber, B vitamins and minerals. Also high in anti-oxidants.The different colors provide slightly different amounts of nutritional value. Blue corn has the highest amount of protein, iron, manganese and phosphorus.

For maximum nutritional value, buy whole grain corn flour in smaller quantities and store in an airtight container.

Corn flour and corn starch are not the same and are not interchangeable in recipes.

Hint: when making corn bread, corn flour makes a less crumbly bread.

Hemp gluten free flour

Hemp has been used for years for sails, clothing, rope, etc. Animals are fed the crushed seeds because hemp is a good source of oil. For humans we can buy hemp as hulled seeds or flour. It's also sold as protein powder - not the same thing as hemp flour!

Protein, polyunsaturated fat, omega-3 fatty acids, fiber and iron.

Keep hemp flour in the fridge and only buy from a store where it has been refrigerated.

Hemp flour is better blended with other flours. Because of its high fat content, be careful how much you use in your baking or add to your cereal - experiment. It's too fatty for me.

Millet gluten free flour

Millet was something we fed to our cage birds and you can often find it in a wild bird seed mix. These days, millet is the sixth most important grain in the world.

Millet is sold as grits, meal and flour. Grits are coarse, meal less so, and flour is fine ground. Millet is added to recipes and not usually the main ingredient.

Nutritional value includes B vitamins and minerals. Its protein and lysine value is less than that of wheat.

Millet flour can be kept at room temperature for up to a year.

Blending ideas to come...

Oat gluten free flour

Oats are usually on the celiac diet list as foods to avoid. This is actually because of cross-contamination concerns, not because oats contain any gluten of their own.

It's just that they're often processed in a mill where other grains (such as wheat) are handled. If you're not sure, check the packaging or contact the supplier.

Potato gluten free flour

Potato flour is made from the whole potato. It absorbs large amounts of water because the flour comes from pre-cooked potatoes, so it should be used in small quantities. It has quite a strong flavor and is especially good for thickening sauces.

Quinoa gluten free flour

Quinoa (pronounced keen-wah) is considered a super food. I love the way the seeds turn from a little tan colored seed to a pale ball with a little tail when I cook it on the stove in water, juice or broth.

Quinoa seeds come in several colors - pale yellow to pink, orange, dark red, purple and black. Often times they're pre-rinsed but if not, rinse them to remove the saponin (which is bitter tasting and soapy).

Quinoa flakes - I haven't used them yet, but you can use them to replace oatmeal or buckwheat flakes in fruit crisp toppings. I'll let you know when I've tried them.

Very nutritious with high quality protein, carbohydrates, fiber, B vitamins and minerals. Rich in unsaturated fats, lower in carbs than most grains. Provides more calcium than milk, plus phosphorus and vitamin E.

Store in an airtight container for up to a month, or refrigerate or freeze. When it's cooked, keep quinoa in the fridge only for two or three days.

Quinoa flour should be used in small amounts because of its strong flavor.

Rice gluten free flour

Rice flours are easy to use in a celiac disease diet. Rice is one of the most easily digested grains (that's why it's a good first cereal for babies and people on a celiac diet).

I mostly use brown rice flour in my gluten free recipes because it's easy to digest, plus its easy to find and not too expensive.

Sorghum gluten free flour

Sorghum, a.k.a. kaffir corn, great millet, milo and Guinea corn, has a long history in Africa and is available in North America. The package I bought is a "sweet" white sorghum flour. It made a delicious scone. Sorghum comes to us as grains and flour.

Adds protein, carbohydrates, fiber, B vitamins and minerals to baked goodies. Because sorghum is digested more slowly, it's good for diabetics. Some sorghum varieties are high in anti-oxidants.

Store in an airtight container in a cool, dark place or in the fridge for up to six months, or the freezer for up to a year.

Mix it with other flours because its mild taste absorbs strong flavors.

Soy gluten free flour

Soy beans are well known for being made into tofu (soybean curd) or as an alternative to milk. Soy is very versatile but we'll focus on soy flour here. Usually, the beans are dry roasted before being ground for better digestibility and flavor.

Soy grown in North America is often genetically modified.

High quality protein because it contains all the amino acids that form a complete protein. Soy also contains fiber, iron, calcium, magnesium, B vitamins and phytochemicals.

Store full-fat soy flour in the fridge, de-fatted can be stored in an airtight container for up to a year.

Soy has a strong, bean-y flavor so you might want to limit its use in baking, but it does help keep baked goods more moist. It also bakes and browns more quickly, so keep an eye on it in the oven.

Teff gluten free flour

Teff is a tiny grain that's related to millet. Brown teff has a nutty flavor and white teff is milder. It works well in all kinds of baked goods and is also a good thickener for sauces.

Because they're so small, teff grains are ground whole, so they keep their nutritional value. Contains protein, carbohydrates, fiber, B vitamins and minerals, especially iron.

Store teff in an airtight container for up to a month in a cool, dark place or six months in the fridge, or freeze it.

Wow! And that's not all of them. These are just some of the gluten free flours I can find in the supermarkets near me. I like to experiment and share what I learn.

As gluten free becomes better known, there will no doubt be more types of wheat free free flour available on the market. Keep your eyes open!

gluten allergy

Making a Gluten Free Diet Program for Yourself

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gluten allergy

Gluten Free Food For The Gluten Free Diet

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Gluten is a kind of protein that can be found when starch is removed from certain types of cereal grains. It is the protein responsible for the cohesive nature of dough, and it can be found in many different types of food that contains cereal grains. Even though it is relatively harmless and easy to digest, this is not the case for those with celiac disease. Celiac disease is an autoimmune disease wherein the body is unable to digest gluten, resulting in very painful stomachaches as well as constant digestive problems. Fortunately, there are many different kinds of gluten free food.

The Gluten Free Diet

In fact, the gluten free diet has caught on so much that even Hollywood stars are speaking of removing gluten out of their diets altogether, despite not having celiac disease. This is because there many different types of gluten free food dubbed as belly fat burning food. The gluten free diet has caught on as a diet fad wherein people think that simply eating gluten free food would lead to weight loss. This fact is quite misleading. In fact, there are also many kinds of unhealthy gluten free food. There are gluten free pizzas, beer, as well as gluten free cooking oil that are still high in calories and cholesterol. While the gluten free diet becoming a fad is relatively harmless, it takes away from the seriousness of celiac disease.

Different Kinds of Gluten Free Food

When it comes to gathering lists of food that are gluten free, you can either look at the ingredients or look at the types of food that you eat. However, there are many different types of food, so memorizing them is simply impossible, or is at least a very big hassle. If you want to have an easier time, then you need to understand what kinds or types of food have gluten in them. For example, not all kinds of milk are restricted to those that have celiac disease. What is questionable are milk drinks, flavoured yogurts, and other more complicated food that have artificial flavoring and other ingredients of which you are not aware. The best course of action is always being aware of what you are putting into your mouth, and what you are ordering in restaurants.

Availability of Gluten Free Foods

Fortunately, there has been widespread attention on gluten free food for the past few years. Because of this, there are now plenty of restaurants that offer them on their regular menu. Rather than trying to overcome the gargantuan task of memorizing all the foods that are and are not allowed in your diet, you could always just make it a point to buy or order food that has been deemed as gluten free. Sure, this does limit your intake of your most favourite kinds of food. However, it is the quickest and safest way to be able to live a life that is least hassled by your disease. There is no need for memorization, only awareness and a list of places that sell all your favourite gluten free food.

gluten allergy

Celiac Disease : ( Symptoms,History,Cure)

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Why Does My Stomach Hurt ALL THE TIME?

More and more people are realizing that there's something wrong with their diet. When they eat certain foods–not just fast food–it seems like their stomach hurts a lot more than it should. Why is this happening? If they're lucky enough to have health care, or can afford a doctor, some tests are run, usually consisting of taking stool samples for several weeks. Not fun. Others who don't go to the doctor try to keep track of what meals they ate and when they started to feel sick. A lot of the time, the pain is caused by gluten sensitivity which can be mild or full-on Celiac disease. The pain from this sensitivity can range from mild discomfort to bad cramping and abdominal discomfort, diarrhea, and loss of appetite. How can you concentrate and go through your day when you're in pain? The stomach aches can take over one's life, putting pressure on one's self esteem, friendships, and relationships at home and at work. Obviously the best outcome would be a doctor's visit and a medical plan, but let's face it, not all of us have that option. So if you feel like you might have a gluten intolerance, there's a couple things you can try to assuage your pain along the way to eating a more gluten-free diet.

A Brief History of Gluten

If you have a gluten sensitivity, your body, specifically your digestive tract, is responding to gluten–the stuff that makes bread dough sticky. Gluten is a protein that comes from wheat and barley and rye. Why can't you digest this? Maybe you didn't have a problem with it before, but all of a sudden, your stomach started to hurt every time you ate a pizza. Science can explain some of this. But a holistic, balanced approach can help too. Bread is a wonderful, delicious, culturally and religiously significant food for a lot of people. Just the smell of freshly baked bread can evoke powerful feelings. In ancient Egypt, where wheat originally grew as a wild grass, it took a lot of energy to cultivate wheat and harvest it, separate the grains from the chaff, sort it, and mill it. And that's just to get flour! Even more effort to cultivate a rising yeast, make the dough, and bake it. No wonder it is a sin in many cultures, especially Islamic ones, to throw away bread! Now a days, especially in the West, these processes are so mechanized, we hardly give a thought to throwing away a bit of moldy bread. Bread is cheap. Who cares? Our food industry is so geared towards convenience, be it ready made meals, or fast food restaurants, this cheap, abundant protein is mixed into practically everything.

One of the consequences of cheap bread is we eat a lot of it. Gluten, ie wheat and barley and rye products are in A LOT of things we eat. Everything from pizza to pasta to cookies to cake to crackers to beer. Today, wheat is a cornerstone of our food industry. It is the most important grain, world wide, more so than even rice or corn. But should we be eating some much of it, just because it's cheap and ubiquitous? Going gluten free doesn't mean you have to give up fast food, but being more conscious of what exactly you are eating will help you feel better.

Balance is the Key

If you think you have a gluten sensitivity, or you're thinking about going gluten-free, you should try taking it out of your diet for a couple of weeks and see what happens. Unfortunately, you might not feel an effect right away. In fact, for a lot of people, it takes about a month to get the gluten out of your system and rebalance the microbes in the gut that have such an important role in our digestion. You might find that quitting cold turkey is a lot harder to do than to wish for. If that's the case, try taking out the big ones. Pizza. Bread. Beer. Trace amounts of gluten are in a ton of products, and if you're going to get serious about going gluten free, you're going to need to develop a new vocabulary and start reading the ingredient lists on packaging. And good luck eating out. You'll be asking your server whether the french fries have gluten in them and she'll say no, but you'll get them and eat them and feel terrible the next day, realizing too late that those fries were probably fried in the same oil as the breaded fish, and that cross contamination has sent your guts spinning. Some fast food restaurants have caught on to this growing trend of gluten awareness and readily publish foods that are gluten free. More and more fine dining restaurants are doing the same. Becoming more aware of what food has gluten inside it, and getting smart about limiting what you put into your mouth can have a dramatic impact on your discomfort.

gluten allergy

What Foods Contain Gluten

19:52

Gluten is a protein component of certain cereals and grains particularly
wheat, rye, barley and oats. It is this ingredient that plays a major role in
celiac disease. People with celiac disease are unable to properly digest gluten
resulting in abnormal functioning of the small intestines and nutritional
deficiencies.

Gluten from wheat is a major source of dietary protein. However, people with
the celiac illness have to avoid foods containing gluten to prevent their
condition from worsening. In the United States alone, about three million people
are known to be affected by this disease which causes the body’s immune system
to respond in an abnormal way.

People positive with the celiac disease are recommended to avoid foods
containing gluten as much as possible. Studies have proven that those who
religiously follow a gluten-free diet recover faster than those who don’t.
What’s important is to learn what foods are safe to eat. Sometimes, it is easy
to choose other foods without being aware that they still contain gluten.

So what are the foods then not safe for people suffering from celiac disease
due to the presence of gluten? You may be surprised but there are lots of them
that you need to know.

Most breads, pastries and cakes that use wheat flour have gluten.

Bread rolls, rye bread, wheat bread, crisp breads
Pretzels, bagels, bread pudding
Cakes, stuffings, croissants, crackers
Muffins, pastry, pie crust, pancakes, waffles
Biscuits, cookies
Crumble toppings
Hamburger and hotdog buns
Macaroni, noodles,
Couscous, pizza, semolina
Scones, breadcrumbs,
Bran, sponge puddings
Barley water drinks, malted drinks

Other foods that you think are safe but are not are listed below. They still
contain hidden gluten so avoid them if you can as well.

Sausages
Luncheon meat
Gravy powders, stock cubes
Matzo flour
Hydrolyzed vegetable protein
Baked beans
Meat and fish pastes
Pates
Sauces thickened with flour
Soups made with flour
Dry mustard powder
Blue cheeses
Soy sauce
Cheap brands of chocolate
Potato chips although not all
Salad dressings
Curry powder and other spices
White pepper
Malt vinegar
Instant coffee
Beer, ale, rootbeer
Licorice
Packaged cereals
Gum
Hotdogs
Syrups

When choosing your ingredients, be vigilant as well because some still
contain gluten.

Binders
Barley grass
Emulsifiers
Edible starch
Monosodium glutamate (MSG)
Kamut
Modified food starch
Semolina
Teriyaki sauce
Wheat grass

If you think that only foods can contain gluten, think again. Certain
products also have the component such as toothpastes, some lipsticks,
supplements and pharmaceutical products.

While the list can go on, people diagnosed with celiac disease can still lead
a healthier lifestyle by carefully selecting their foods. Today, there are
plenty of gluten-free foods available on the market and this should be reason
enough for you to enjoy what you eat and what you do. See also Celiac Recipes for more of what you can eat on the glueten free diet.

gluten free foods

Gluten Free Baking - Everything you need to know

16:24

Anyone who says learning to bake gluten free is simple, is simply crazy. You need to get familiar with selecting different flours, learning what combinations work together and also how to tweak favorite recipes to be delicious. If you are a beginner in going gluten free, gluten free baking may come as a surprisingly complicated task.

It’s best to begin with the basics. The easiest way to start, is to come with a blend of flours that you like. If experimenting with mixes sounds too complicated, you can purchase all purpose gluten-free baking mixes through online stores. The secret to great gluten free baking is knowing what flours taste the best and give the most “wheat-like” texture. For example, different flours are lighter than others. Some will do a much better job for heavy breads, and some will make a delightfully light cake.

You don’t have to only use alternative grain flours. Beans and legumes also provide workable flours. For example, if you are making a gluten free pizza crust, you may wish to use Garfava flour which is a mix of fava beans, garbanzo and romano beans. Garfava can also work well when baking spice cakes and breads.

As you begin experimenting with gluten free baking, be careful with your first attempts. Different flour mixtures may have flavors that are not particularly pleasing. For example, bean flours often have a strong taste. Many people enjoy the flavor, while others will find themselves dumping their meal in the trash. Your best bet is to buy small amounts of many different baking mixes and experimenting to see what flavors suite you best. One of the easiest ways to begin, is to read reviews of various mixes – especially user comments. Eventually, however, you must get your hands in the flour. Do some baking and don’t get discouraged. Eventually, you will be baking like a pro!

Gluten Free Flours

If you have celiac disease or gluten sensitivity, you know that you have to eliminate gluten from your diet so you can get healthy again. Gluten is like poison for your body now – it may destroy parts of your small intestine, causing all sorts of symptoms that prevent your body from absorbing nutrients from your food. These days, it is wonderful that you can find tons of gluten free recipes and products on the internet – even bread recipes or pre-packaged loaves. All it takes is discovering which type of gluten free flour you enjoy. There are many alternatives and everyone has different taste buds so there is no “one size fits all” in bread.

Gluten Free Flour Alternatives

Luckily, there are lots of alternatives for sticking to a gluten free diet. Potato starch flour is great for thickening sauces and cream-based soups. Just substitute a little potato starch instead of flour, and the recipe becomes gluten-free! However, when using potato starch, always cut the amount in half. Otherwise, everything will get too thick and gluey.

Tapioca flour is very light and smooth. If you are looking for a chewy texture it’s great. Perfect white or French bread recipes, you can also easily combine it with cornstarch or soy flour. Soy flour has a nutty flavor and is a great source of protein and fat. However, soy is best used in recipes in a combination with other flours since it does have a strong flavor. Soy and tapioca together also make great brownies.

Cornstarch of course, is made from corn. A wonderful thickening agent, it is a staple for sauces, puddings and Asian cooking. Like soy flour, it is best when combined other flours if you are using it for baking. Corn flour works very well for pancakes or waffles or blend it with cornmeal to make cornbread or muffins. Cornmeal, like corn flour, may be used for pancakes and waffles but can also be a good choice for baking a cake if you want a bit heavier texture.

There are other types of flours as well, you just need to experiment to find out the flavors and textures you like the best.

Gluten Substitutes

Baked goods use wheat flour because it contains gluten. It is the gluten that keeps pies, cakes and cookies from falling apart and keeps air trapped, giving baked goods that great texture. To retain this structure without using wheat flour, you have to add a gluten substitute. Xanthum gum, guar gum or pre-gel starch all work well when combined with gluten free flours. Once you learn how to use these alternatives in your gluten free recipes, you’ll be able to eat delicious food and stay healthy!

Gluten Free Bars

Gluten intolerance is on the rise and one of the best things about this is the fact that product manufacturers are starting to take notice. Finally, the convenience of a wide range of gluten free snack bars are beginning to be available in the market. The great thing about grab and go snack bars is the fact that they qualify as full meals, taste great and are easily transported. Like regular granola or nutrition bars, gluten free bars are a great alternative when you’re on the go. Most gluten free bars contain high amounts of protein, anti-oxidants, vitamins and minerals and very little fat and sugar. However, if you enjoy cooking or don’t want to pay the price for commercial bars, gluten free bars can easily be made at home.

To make your own, tasty gluten free bars, you need to choose from a selection of gluten free grains and dried fruits as your base ingredients. Corn, gluten free oats, soy or TVP, rice, millet or any other gluten free grain can be used. Raisins, candied pineapple, dried peaches, apricots, dates or cherries all taste great. If you like the crunch of nuts, think almonds, pecans or walnuts to add texture to your bar.

The only thing left, then is how to make it all hold together and taste sweet. Honey is one good choice or a sugar syrup made from either cane sugar or stevia work well. Combine the sweetener with a bit of olive oil and bring it to boil. Add the nuts, fruits and whichever grains you choose and mix well. You can add some nutmeg or cinnamon if you wish. When all the ingredients are coated, pour the mixture in to a greased pan and bake at 350 degrees for ten to fifteen minutes until it’s golden brown. Cool completely and cut in bars.

These make great gifts as well as snacks. Just wrap individually in colored cellophane and arrange them in a decorative basket. People may not even know they are gluten free!

gluten allergy

Not a complete list of foods containing gluten... more of a guideline.

17:21

This list of gluten free foods will only be partial and provide as good a guideline as I can give you. When you look at the chart below you'll see why it's impossible to provide a complete list of gluten free foods. There's just too many variables to capture them all on one page.

You'll have to get really good at reading labels and remembering which grains contain gluten (wheat, rye, barley, spelt and kamut). If a product has any of these grains in it, it's not gluten free.

Grains & flours

The Good Guys	The Bad Guys
Amaranth	Wheat
Arrowroot	Barley
Buckwheat	Kamut
Chia Seeds (Salba)	Rye
Corn (Maize)	Spelt
Gram Flour (Chickpea)
Hemp
Millet
Nut Flours
Potato Flour
Quinoa
Rice
Sorghum
Soy & Other Bean Flours
Sweet Potato
Tapioca (Cassava)
Taro
Teff
Yam

Other foods

The Good Guys	The Bad Guys
Fruit	Fruit becomes a bad guy if you add in any gluten.
Vegetables	Vegetables move to the bad guys side if you add gluten products.
Meat	Meat becomes a bad guy if you have, say, breaded chops or stuff a chicken, unless you use gluten free crumbs.
Foods marked "gluten free"	Pasta and noodles, except rice pasta or marked "gluten free".
	Cookies are usually made with wheat flour. Either look for "gluten free" or make your own.
	Cakes. Unless marked "gluten free" (usually hard to find) or make your own from a recipe on this site.
	Pastries. Those yummy pastries are usually made with wheat flour.
	HVP is Hydrolyzed Vegetable Protein, usually from wheat.
	Mixed Flours. There are some pasta type noodles that contain mixed flours. Read the labeling, please.

Cross contamination

Please note: Unless grains are milled in separate facilities, there may be some cross contamination in the processing which could affect people who have a severe gluten intolerance. Most of us will not be affected. Some companies label their products as being milled in a gluten free environment.

Labeling

Under a certain percentage, all the ingredients need not be listed on a package label. This makes it hard for us when creating a gluten free food list.

For instance, I make my own baking powder because sometimes wheat is used as a filler. Or, toothpaste! I started making my own tooth powder to avoid the gluten in some brands. Some of this I learned by chance.

Breads

You may be able to find rice flour breads, possibly in the freezer section of your grocery store. (I don't like them.) Some specialty stores advertise that they make gluten free breads.

Is this all the list of gluten free foods?

Well, no! I hope my list is clear enough to help you see that raw fruit and vegetables start out on the list of gluten free foods until you combine them with other products on the list of foods containing gluten.

It's the same with meats. If, for instance, you fry chicken coated in crumbs from the bad guys side, then you have also moved the chicken into the bad guys side. However, if you stuff a turkey with bread crumbs and the turkey is big enough to slice off some of the meat without the stuffing, for the person less sensitive to gluten, it shouldn't be a problem.

Severe gluten sensitivity?

Now that I've adjusted my diet to remove gluten I find that if I eat a very small amount of hidden gluten by mistake, my reaction is not so severe as it was when I first found out I was gluten intolerant. Certainly I'll feel some of the symptoms, usually a feeling of discomfort rather than the pain and bloating I used to get.

I have supplemented my diet with probiotics and amino acids and they, plus continual watchfulness, keep reactions to a minimum. (Why probiotics and amino acids? They help heal the damage to your intestines caused by the gluten.)

The Right Mix

Types to Try

Cost Effective

Lots of Options

Get to know your gluten free flours with this helpful, non-technical info

When you think "flour" do you automatically assume wheat? Most of us do, so this page will help folks on a celiac diet get a better understanding of what gluten free flours are generally available.

Almond flour and almond meal are just ground up almonds. Almond flour is usually made with blanched almonds (skin removed) and is finer than meal. Almond meal is made with whole or blanched almonds.

Bean & Legume gluten free flour

Buckwheat gluten free flour

Coconut gluten free flour

Corn gluten free flour

Hemp gluten free flour

Millet gluten free flour

Oat gluten free flour

Potato gluten free flour

Quinoa gluten free flour

Rice gluten free flour

Sorghum gluten free flour

Soy gluten free flour

Teff gluten free flour

The Gluten Free Diet

Different Kinds of Gluten Free Food

Availability of Gluten Free Foods

Gluten Free Flours

Gluten Free Flour Alternatives

Gluten Substitutes

Gluten Free Bars

This list of gluten free foods will only be partial and provide as good a guideline as I can give you. When you look at the chart below you'll see why it's impossible to provide a complete list of gluten free foods. There's just too many variables to capture them all on one page.

Grains & flours

Other foods

Cross contamination

Labeling

Breads

Is this all the list of gluten free foods?

Severe gluten sensitivity?

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