In my research I have found that gluten-free products are made naturally in 2 ways:

a) Made originally from products containing protein of gluten and its compounds

b) Made originally from products containing gluten protein, replacing those with non-gluten alternatives

By this simple definition, we see that as gluten-free can be marketed even a product that never contained this problematic compound, and we call upon you, our readers, to be aware of that fact next time when soaring among shelves of your favorite vendor. The producer by simply marking his product can ask for higher price.

Prefer watching in video format? Check out this gluten-free video playlist on Vidflow.

Where creativity matters

Replacing products with gluten to non-glutenous ones can be tricky. Thanks to the palatability of the gluten it is being used in a wide variety of products, from noodles, to even dog food, shampoos, and lipsticks. After all, gluten was discovered by monks in the 7th century, and it was named by the old Greek word for glue.

Getting celiac friendly counterparts can be then a struggle, especially in already processed foods, where plenty of substances are hidden under fancy names, or not mentioned at all. And it is nearly impossible to create a comprehensive list of all gluten-containing items or materials. There are simply too many of them, and nobody knows them all.

From couscous, durum or farina, all the way to faro or spelt. Did you know that to be really sure you should avoid even oats? Oats themselves are gluten-free, but there is a twist. They are often processed at the same places as wheat, and thus they are contaminated with it. Not much, but it is there and thus not 100% safe.

Fear not, for there is a solution. And it is not in „avoiding“ products (which feels really restrictive, like a ghost of a diet), but in „targeting“ the good options. And that feels like rewarding behavior. Instead of being sad every time you go through the shelve with tortilla chips, as they could cause you harm, feel great targeting those tasty burritos.

So what is it you should target in your store and feel safe about?

Growing from the roots

In general, the food works in a way that the less processed, the better. As during the processing by the manufacturer, there goes in plenty of ingredients or compounds that we would normally never add. This happens to create structures, add enhanced properties, or simply to have more of the product.

So what are gluten-free products most often made of?

Fruits and Vegetables

This is perhaps the biggest and the healthiest category of the food items for a person with celiac disease. Also, they are considered the healthiest items we can actually eat, even without gluten intolerance. Generally speaking, you can eat as much vegetable as your stomach can contain, and do it as often as you are pleased, and your diet shall remain healthy.

It is not as positive with fruits, but there are virtually little limits in eating fruits. Some of the limits of eating fruits are when you eat them combined with other items. Another can be that fruits still contain calories, so heavy excess, even tho easily burned, can cause weight gain.

So as a celiac don't be afraid to eat fruits in healthy moderation.

2. Legumes

Legumes are a significant source of protein, dietary fiber, dietary minerals, and carbohydrates. A 100 gram (3.53oz) serving of cooked chickpeas contains 18% of the daily value of protein, 30% of dietary fiber, 43% of folate and 52% of manganese. The extensive list of legumes would take a book on its own, so here are most commonly accessible legumes in the UK:

Red, green, yellow and brown lentils

Chickpeas, garden peas, black-eyed peas, pigeon peas

Haricots

Clover

Golden gram, Green gram, Black gram

Lupins

Vetch

All types of beans mentioned in the next section

And dozens of other types of legumes.

Legumes are also vegan-friendly, dairy free and good for gluten sensitive people. So enjoy.

3. Beans

Pure beans like black beans or pinto beans are naturally a good source of fiber, protein, and vitamins for those on a gluten-free diet. However, beware purchasing canned beans with any additives. Double check labels and don’t purchase any container with added wheat starch, wheat flour, or other gluten-containing ingredients.

Furthermore, wash your beans before using in your kitchen, as they can be easily contaminated while grown or processed. The double risk of contamination is when purchasing dry beans from bulk bins. The cross-contamination from other products is then the easiest thing to happen.

Among commonly accessible beans in the UK we can find:

Black beans

Kidney beans

Garbanzo beans

Baked beans

Runner beans

Broad beans (fava)

Butter beans

Cannellini beans

Flageolet beans

Pinto beans,

Borlotti beans

There are many more types of beans and here we listed only most commonly used for gluten-free products. Ones you can also use yourself home.

4. Seeds

There is a serious offer of gluten-free seeds online, you can satisfy your taste buds with. As healthy as they are, often containing Omega 3, nutritional oils and fiber, seeds are always the right thing to have a home. Among fairly accessible there are:

Chia Seeds

Flax Seeds

Hemp Seeds

Pumpkin Seeds

Squash Seeds

Sunflower Seeds

Sesame Seeds

Watermelon Seeds

5. Nuts

Nuts are a good source of nutrients, vitamins, and minerals, and based around your preference, you can use them into salads, in recipes of various meals, or just snack on them straight out of the bag, watching your favorite show. Throw a handful of almonds to munch on between meals or just enhance a taste and nutrients of otherwise boring salad or white yogurt. As a bonus, you’ll receive healthy fats and antioxidants.

Among the nuts to go for at the gluten-free diet we suggest these:

Almonds

Brazil nuts (sometimes called Para Nuts)

Cashews

Chestnuts

Coconuts

Hazelnuts

Macadamia Nuts

Peanuts

Pecans

Pine nuts

Pistachios

Soy nuts

Tiger nuts

Walnuts

6. Potatoes

This edible plant was introduced to Europe in the second half of the 16th century by the Spanish colonists, who brought it from the Americas. Today they are a staple food in many parts of the world and are an integral part of much of the world’s food supply. As of 2017, potatoes were the world’s fourth most produced food crop. First, three were corn, wheat, and rice.

And as widely spread as they are, they are also safe to eat for people with celiac disease.

7. Eggs

Eggs themselves are gluten-free ingredients. However, be cautious when you cook some egg-based meals, such as egg Benedictus, or quiche, as those are not gluten-free.

Another way to have problems eating eggs are coming from cross contamination. Be very careful where and how you prepare your eggs. Do you fry it on a pan where was frit a pancake? Do you store your hard-boiled eggs in a lunch box that wasn’t cleaned properly?

Perfectly packaged in a protective shell, an egg protein has such high quality that it’s often used as the standard by which all other proteins are measured. Nutrient dense, with a very high proportion of nutrients to calories, eggs contain all the essential amino acids.

8. Dairy products

High fat, low fat or skimmed. All types of plain cow milk are celiac friendly. However, some dairy products are not gluten-free. Beware flavoring of dairy products, as some (flavors) are adding to the milk the feared gluten. It is important to read the label to see if the product contains gluten or not. And if you are not sure that it is free of hidden gluten behind some fancy compound name, rather don’t risk drinking it.

What to avoid for sure are malted milk drinks as they always contain gluten. The malt material added into the milk is made with barely and therefore contains gluten.

It’s also important to note that while milk is gluten-free, for those newly diagnosed with celiac disease, secondary lactose intolerance is common, due to the loss of enzymes digesting milk sugar. The damage caused by gluten is the main factor why celiacs could suffer a lactose intolerance. But fear not, the damage is often temporary and can be healed by following the non-gluten diet.

9. Oils and vinegar

Most oils and any kind of vinegar are by definition safe to use. There are of course some that could be potentially dangerous, so here is a list of normally gluten-free oils:

Canola oil

Sunflower oil

Olive oil

Vegetable oil

Soya oil, and

All the oils from nuts and seeds listed above

What you have to be careful about is cross-contamination. You can never know if the oil or the material it is made from, wasn’t in contact with other gluten-containing items during the manufacturing process. If you are just slightly gluten intolerant, you don’t have to worry much about it. If you are seriously celiac, and gluten could endanger your life, we advice choosing oils with gluten-free labels.

10. Corn and Rice

Corn (maize), and rice are two of the top 3 most produced crops in the world and are widespread across the whole food chain. The third crop in the top 3 is wheat. So spread that corn syrup or starch are being added to the vast majority of meals without us even noticing.

So meals without other ingredients — such as corn on the cob or sweet corn niblets, or sweet rice and simple rizzoto — are free to eat. If the two were protected against cross-contamination.

In addition, most of frozen canned products, even creamed-style corn (which most companies make with cornstarch and sugar,) won’t contain any gluten ingredients.

11. Fish and Seafood

Fish and seafood are naturally gluten-free products that eaten alone present no risk to celiacs. However, beware the cross-contamination coming from storing and food processing, such as frying in the same oil as products containing gluten.

Fish is a part of a nutritious diet and is a good source of vitamins and minerals. Fish oil is rich in omega-3 fatty acid, which may benefit heart health. Seafood averages less than 2% fat. For slimmers, seafood is all good news. All seafood is low in energy, with fewer kilojoules than even the leanest meat or chicken. And of course, with seafood, you don’t need to trim any fat. Just grill, barbecue, bake, steam, poach or microwave seafood to keep a low energy count.

Furthermore, fish and seafood are high in protein and low in cholesterol.

Fish and seafood are one of best alternatives to eat while on the gluten-free diet.

12. Lean Beef and Chicken

As you could already guess, those two types of meats are (unless cross-contaminated like nearly every other item on the list) the way to fight the celiac disease, which is great news for carnivores like me.

A 3-ounce serving of beef is an excellent source of protein, zinc, vitamin B12, selenium, and phosphorus, providing at least 20% of the daily value of these nutrients. The same portion is then also a good source of niacin, vitamin B6, iron and riboflavin, providing 10 to 19% of the daily value. All those nutrients are then vital for body functions as they build new muscles and bones and skin. Furthermore, those nutrients make sure the body works well, as they regenerate nerve system and help with the synthesis of the blood.

Similarly, we can talk about chicken meat. It is rich in protein, good for your heart as it helps control body’s homocysteine amino acid levels. Furthermore, it contains plenty of phosphorus and selenium, niacin and other vitamins B.

Chicken meat also promotes eye health and prevents bone loss. Riboflavin contained within plays a critical role in reducing skin problems. The highest concentration of riboflavin is then in the liver.

As you can see there are literally tons of items you can target in your local vendor while shopping, and you are still perfectly gluten-free. But there is yet another very important piece of knowledge for a gluten-conscious person.

Grounded grains aka flour

Flour is one of most commonly used cooking materials, and thus deserves a chapter on its own. We eat it in bread, desserts, noodles, … the list goes on and on. It is also being used as a thickener in sauces and soups.

The most commonly used type of this commodity is made from wheat grains. While a simple solution for many, people suffering to celiac disease, gluten sensitivity or intolerance, should avoid consuming these.

Luckily for them, there is a wide variety of gluten-free options on the market, each with a different taste, texture and nutrient composition.

Here are 7 most practical gluten-free flours for your kitchen:

a) Almond flour

b) Buckwheat flour

c) Brown Rice flour

d) Oat Flour

e) Corn flour

f) Coconut flour

g) Tapioca flour

And which one is the best you ask? Each of them is good for something else. Almond flour is rich in minerals such as magnesium, manganese, iron or calcium. It is our most favorite replacement of wheat flour and can be commonly replaced in baking pretty much everything. If you don’t mind the nutty taste. When using this type of flour, use an extra egg due to its unique structure.

Buckwheat is technically not a cereal but is being used in that way. It provides earthy taste and is fairly valuable for cooking in combination with yeast. As well as an almond flour it contains minerals as iron, magnesium, zinc or fiber.

Are you in need of something to help you reduce blood sugar and possibly weight? Surely try out the Brown Rice flour for your kitchen escapades. It is often used for noodles or bread and contains a high level of protein, fiber or vitamin B.

To prove that the gluten-free food options are not cheated in taste, we prepared for your recipe for delicious gluten friendly pizza. Try it out for yourself and let me know down in the comment section how did you like it.

Pizza as good as it gets

For two 12-inch pizzas we are going to need:

12.35oz (350g) of rice flour 8.82oz (250g) of cornstarch 2 tablespoons of extra-virgin olive oil 1 teaspoon of honey 350ml of water 1/2 the tablespoon of salt 0.88oz (25g) of fresh yeast

For seasoning:

a) 1 pound of mozzarella cheese

b) 350ml of tomato puree

c) Salt and oregano to taste

d) 2 tablespoons of extra virgin olive oil (is also needed for greasing the baking pans)

To prepare gluten-free pizza, first of all, crumble the fresh yeast in a small bowl. Then add a teaspoon of honey and a bit of water, taken from the total amount of water needed for the dough.

Stir it to dissolve. In the meantime dissolve the salt in the remaining water. Add a couple of tablespoons of oil, then take a large bowl and combine the rice flour with corn starch. When you buy rice flour and cornstarch don’t forget to look for the symbol to make sure that the product is absolutely gluten-free. That’s very important. Now pour in the yeast mixture, mix gently then add water with oil and salt.

And knead until you have a soft mixture smooth and even. This type of dough tends to crumble but the consistency is soft. As you can see yourself. If it’s too soft, almost sticky add more flour of your choice until it becomes not sticky. To measure right stickiness you can use a hand or any plastic tool. If you touch the dough, it should feel like it wishes to stay at the tool, but it doesn’t.

Now place the dough into a bowl which has been brushed with olive oil. Cover with cling film and let it rise in a warm place. After about an hour and a half, the dough is matured. Don’t expect it to rise exactly like normal dough, because gluten-free flour doesn’t behave that way.

Now grease 2 x 12-inch(2x 30.5cm) baking pans with oil. Spread oil to cover the sides as well, and divide the dough in half. At this point the dough should be very crumbly, so make it compact and spread it out evenly to cover the entire pan. Then, when the pizzas are spread out, pat a little oil on top, and return them to the oven, which is turned off but with the light on, to rise again.

After half an hour the dough has risen again. In the meantime cut the mozzarella into cubes and place it in a colander to drain the excess water. In a bowl season the tomato puree with salt oil and a bit of oregano if you like. At this point spread half of the sauce over the first pizza crust, covering the sides as well, since gluten-free dough easily dries out, so it’s better to keep it moist.

Then bake the pizza at 390°F (199°C) for at least 10 minutes. After 10 minutes the tomato has partially dried out, so we can add the mozzarella cheese. Now bake until the mozzarella is melted and lightly golden brown.

And voila! Here’s the beautiful pizza ready to be eaten. But first, garnish it with a few fresh basil leaves.

Don’t forget when you use gluten-free flours, it’s very important that both the kitchen tools and the oven are not contaminated with gluten or all of your work will be wasted.

Want to check out some gluten-free videos in playlist form? Check out this gluten-free video playlist on Vidflow — the place where you can watch videos distraction-free and collaborate with others in creating up-to-date topic-based playlists.

References

1) Legume information

https://en.wikipedia.org/wiki/Legume

2) Beef nutrients information

http://missourifamilies.org/features/nutritionarticles/nut406.htm

3) Beans and gluten-free

https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/beans/

4) The health benefits of eating chicken

http://www.peacockspoultryfarm.com/cooking/the-health-benefits-of-eating-chicken/

5) Health benefits of seafood

https://www.sydneyfishmarket.com.au/seafood-school/seafood-info/health-benefits

6) List of types of seafood

https://en.wikipedia.org/wiki/List_of_types_of_seafood

7) Seafood general information

https://en.wikipedia.org/wiki/Seafood#Health_benefits

8) Takeaway for celiacs

https://www.coeliac.org.uk/gluten-free-diet-and-lifestyle/eating-out/takeaways/

9) Gluten-free recipes

https://www.myrecipes.com/healthy-diet/gluten-free-seafood-dishes

10) Corn safety for celiacs

https://www.verywellfit.com/is-corn-gluten-free-562845

11) Is oil gluten free?

https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/oil/

12) Is milk gluten free?

https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/milk/

13) Gluten-free food list

https://www.verywellfit.com/gluten-free-food-list-562788

14) Integrating eggs into gluten-free diet

https://www.glutenfreeliving.com/gluten-free-foods/diet/eggs-gluten-free-diet/

15) Eating eggs at gluten-free

https://healthyeating.sfgate.com/can-eat-eggs-glutenfree-caseinfree-diet-9869.html

16) Can you eat eggs if you’re gluten-free?

https://www.verywellfit.com/are-eggs-gluten-free-562813

17) Potato information

https://en.wikipedia.org/wiki/Potato

18) Information on gluten-free nuts

https://nuts.com/gluten-free/nuts/

19) 15 must-haves in a gluten-free kitchen

https://thechalkboardmag.com/15-must-haves-in-a-gluten-free-kitchen

20) Gluten-free seeds and grains

https://healthyeating.sfgate.com/glutenfree-grains-seeds-2988.html

21) Gluten-free seeds

https://nuts.com/gluten-free/cookingbaking/seeds/

22) Gluten intolerance food list

https://www.healthline.com/health/allergies/gluten-food-list