Gluten-Free Cooking Made Easy: Substitutions and Techniques
Gluten-Free Cooking Made Easy: Substitutions and Techniques
Whether you have Celiac disease or a gluten sensitivity, going gluten-free (GF) is a major lifestyle change. The good news? It's easier than ever before.
What is Gluten?
Gluten is a protein found in Wheat, Barley, and Rye. It provides elasticity and structure to dough (the "chew" in bread).
Hidden Sources of Gluten
It's not just bread and pasta. Watch out for:
- Soy Sauce: Usually contains wheat (use Tamari instead).
- Beer: Made from barley/wheat.
- Salad Dressings/Marinades: Often use flour as thickener.
- Oats: Naturally GF, but often cross-contaminated in processing. Buy certified GF oats.
- Processed Meats: Sausages sometimes use breadcrumbs as filler.
GF Flours: The Mix is Key
Replacing all-purpose wheat flour with a single GF flour (like rice flour) usually results in a gritty, crumbly mess. You need a blend.
- Grains: Rice flour (brown/white), Sorghum, Oat flour.
- Starches (The Binder): Tapioca starch, Potato starch, Cornstarch.
- Structure: Xanthan Gum (acts like gluten to hold things together).
Tip: Buying a high-quality "1-to-1 Baking Blend" (like Bob's Red Mill or King Arthur) saves you the chemistry experiment.
Naturally Gluten-Free Meals
Don't just rely on "fake" bread. Embrace foods that never had gluten to begin with:
- Rice and Risotto.
- Corn Tortillas (Tacos!).
- Potatoes (every way).
- Quinoa bowls.
- Polenta.
Cooking Tips
- Breadcrumbs: Use crushed cornflakes or GF breadcrumbs for breading chicken.
- Thickening Sauces: Use cornstarch slurry (cornstarch + cold water) instead of a flour roux.
- Pasta: Brown rice pasta holds its texture best. Cook it al dente and rinse with cold water immediately to stop it from becoming gummy.
Check out our GF-friendly recipes (check the ingredients list carefully!) for dinner inspiration.
