How Do I Make My Kitchen Gluten-free?

This is an excellent question. It shows that you are aware of cross-contamination and how gluten ingredients may accidentally end up in your gluten-free food. Food storage and preparation is one of the key components in ensuring that the food you consume has no gluten in it.

Since most food preparation is done in the kitchen, making it gluten-free is essential. If you live alone, you will be able to keep it gluten-free quite easily. If there are other family members in the same household, you will need to explain to them the importance of keeping the kitchen gluten-free.

gluten-free

There will be rules to abide by and any errors that may occur will affect the gluten intolerant person’s health. Since a family’s health is at stake, most family members will walk on eggshells when it comes to complying. Even then, mistakes may happen. So, you will need to be watchful and alert.

The first two things you will need to do are elimination and segregation. You will eliminate any gluten containing products in your kitchen. Give away your flours, baking supplies, etc. Any flours and baking ingredients you use should be gluten-free. If you are living alone, you can eliminate every single gluten containing product in your entire house.

If you have family members, you will need to segregate your food from theirs. You will need separate containers to keep foods such as butter, jams, etc. It would be an excellent idea to use different utensils and store them in a separate place too.

All this might seem like a hassle and it is. Yet, it’s the only way to ensure that gluten doesn’t accidentally get into your diet.

Get a toaster just for gluten-free bread. This is not an area to compromise regardless of your budget constraints. Grills, toasters, etc. that are used to prepare gluten containing foods will always have remnants left behind. Since you can’t wash a toaster thoroughly, there is absolutely no way to toast gluten-free bread and keep it in pristine gluten-free condition if other family members are using the same toaster to toast their normal bread

The crumbs from the normal bread will definitely end up on your gluten-free bread. If you eat it, you might as well be eating normal bread because the cross-contamination will be negating any attempts at living a gluten-free lifestyle.

Get different pots, pans, chopping boards, bread boards, etc. for your food preparation. You may think that you can use the same pots and pans as long as you wash them thoroughly. What many people don’t realize is that over time, there are scratches and little dents in the pots and pans. No matter how well you wash them; there will be some residue in these miniscule cracks. There will be gluten containing residue which will end up in your gluten-free food if you’re using the same pots and pans to whip up your meals. The same applies to cutting boards, bread boards, etc.

Initially, it may all seem troublesome and even a little expensive since you will have to have two sets of utensils, toasters, etc. However, once all is settled and you have your own items, you’ll not have any other issues as far as food preparation or cross-contamination goes. Put in the initial effort and expense. Over time, you will reap dividends many times over.

 

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5 Ways to Prevent Cross-Contamination with Gluten

A person suffering from celiac disease will react very unfavorably when gluten ends up in their diet. There are millions suffering from various degrees of gluten intolerance. Avoiding gluten and leading a gluten-free life will solve most of their problems.

However, this is easier said than done.

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For starters, there is inconvenience involved. You will need to make sure your food does not contain gluten. You’ll have to read food labels, find gluten-free substitutes, etc. Then there is the problem of giving up many comfort foods that you are used to such as cakes, ice-creams, potato chips, etc. These foods may contain wheat based flavoring or fillers.

It’s definitely going to affect many people when they discover that their favorite foods may be off limits to them because of their gluten intolercance.

There is also the issue of extra hassles involved… and that’s what this article is about. Preventing cross-contamination of foods. Cross-contamination occurs when gluten containing foods end up mixed with gluten-free foods. This can occur and it does occur.

  1. Thouroughly wash and clean utensils, bread boards, chopping boards, etc. Anytime one particular object is used for both kinds of foods, the probability of cross-contamination goes up.

For example, a knife that was used to cut some whole wheat bread may still have miniscule crumbs stuck to it. If a gluten intolerant person used that same knife to cut an apple, it would be inevitable to get some crumbs on the apple which they will end up eating.

So, all utensils must be washed before use.

  1. Separate containers should be used by gluten intolerant people. These containers should be sealed and only contain foods that are gluten-free. You can’t share butter, jam, etc. because of the very high probability of someone else contaminating them.

  2. Label all foods in your refrigerator. Especially, once they have been removed from their original packaging. It’s very easy to lose track of who is eating what and how the food has been handled. If you live alone, you do not have such problems. However, if you have family members and they are not gluten intolerant, their actions may affect you.

  3. Toasters, ovens, grills, etc. should be cleaned thouroughly before using. If a grill has been used to grill some sausages, the wheat based filler in the sausages may still be lingering on the grill. Of course, marinades, flavoring, etc. will also be there and most of them will have wheat based ingredients. Wash them all well before use.

  4. Use separate oil for frying. This is one of those things that people forget. They resuse oil and think that it’s harmless. If someone in the family fries a burger patty in oil, there will be breadcrumbs, fillers, etc. that will end up in the oil. There is a very high chance that these contain gluten.

If you then proceed to fry your gluten-free burger patty and think that all is ok, you’re sorely mistaken. The oil already contains gluten products and it will contaminate your food. Use separate oil for your cooking.

These are just 5 ways that cross-contamination may occur. There are many more ways. So, you will always need to be alert to the possibility of it occurring. In this way, you will be better prepared and reduce any chances of getting gluten in your diet without realizing it.

 

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Discover Why the Gluten-free Diet Can Be Very Tricky

Yes, you read that right. The gluten-free diet can be very tricky for the simple fact that gluten can be hiding in many foods and you may not know which foods contain gluten. Following a gluten-free lifestyle is tough enough as it is without gluten playing hide and seek with you.

This article will highlight place where gluten may be hiding so that you can spot it a mile away. Of course, before even going into foods that may contain gluten, you need to be aware of foods that you can and cannot eat.

gluten-free diet

A general rule of thumb is that most natural foods do not contain gluten. Eggs, meat, poultry, vegetables, seafood, dairy, beans, nuts, legume and fruit do not contain gluten. Feel free to eat these to your heart’s content.

While there are grains that contain gluten, there are many that don’t and are perfectly safe to consume even if you’re gluten intolerant. Rice, soy, yucca, teff, millet, quinoa, tapioca, millet, potato, yucca, cassava, maize and oats (gluten-free) are all safe foods to eat. You do have choices.

Now, let’s look at why you may inadvertently end up getting gluten in your diet. In many cases, it may not even be your fault. Gluten may creep into your diet because of cross-contamination or even deceptive or poor labeling.

For example, in stores that package their gluten-free food, they often use the same preparation area for non-gluten free foods. Some crumbs from the bakery section may find their way into the cut fruit packages if a common preparation is used.

Even at home, one family member might use a knife on the whole-wheat bread and leave crumbs in the butter. The gluten intolerant person may get these crumbs into their body without even realizing it. So, separate containers will be required.

Another matter that you may totally have no control over is for processed foods. Even with products such as canned fruit or vegetables, the manufacturing line may be processing gluten containing foods too. There is a very real possibility of cross-contamination despite what the labels say.

In cases like these, you may have to contact the manufacturer and get reassurance that their product line is solely dedicated to gluten-free products. This is a hassle but it is a necessary inconvenience, especially for those who have celiac disease.

Living on a gluten-free diet is a lifelong challenge. There is no easier way to say it.

You need to be aware of foods that contain gluten. Like mentioned earlier, natural foods such as meat do not contain gluten. However, processed meats such as sausages, meatballs and ground meats may use wheat-based filler. Now you have a meat that contains gluten.

Sauces, gravies and marinades may contain gluten too. That dollop of tomato sauce you just added to your plate may have gluten flour in it. That bag of potato chips may be seasoned with ingredients that contain wheat starch.

So, you need to be alert all the time. You need to research and exercise due diligence in getting as well-informed as you can. Ultimately, this will help you make the best choices when deciding if the food you plan to eat is something you should be eating. Forewarned is forearmed.

 

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5 Tips for Starting a Gluten-free Life

Millions of people around the world are gluten intolerant and a huge proportion of them don’t even know that they are. Digestive issues such as gas, bloating and constipation are signs that you may be gluten intolerant.

What about migraines, fatigue, PCOS and PMS problems, inflammation and joint pain?

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Well, they are signs of gluten intolerance too. Yet, most people just sigh and say, “Ahhh, it sucks to grow old.” No, it doesn’t. Your body just can’t handle gluten and you need to change your lifestyle.

There is no cure for this problem. You will have to change up your entire diet and eat clean and healthy. You may exercise daily, sleep well, keep stress under control and do all those healthy things the books recommend; but if your diet choices are poor, all your efforts will be otiose.

The diet itself is simple. You have a list of foods to avoid and there is a list of foods that are allowed. All you need to do is follow the basic rules. You don’t need to extrapolate from incomplete data. It’s all plain and simple. Eat foods that your body can handle.

This article will give you 5 tips to help you make the change. No doubts that it will be difficult initially, but the rewards will be sweet in the long run.

  1. The most important tip is that you must change your mindset. You’d be surprised at how many people renege on their gluten-free diet plan just to eat foods that they feel they are “missing out” on.

You’re not missing anything. Sure, you may not be able to eat that yummy Chinese food that is drowning in soy sauce. But you do have options. There are other tasty foods around. You need to stop thinking about what you can’t eat and focus on what you can. This is the most crucial step in being gluten-free.

  1. Look for stores that sell gluten-free substitutes. You must be well aware of what choices you have and it will take active effort on your end to procure the necessary substitutes.

You do not want to be in a situation where it is “inconvenient” to be gluten-free. Preparation is essential to live a gluten-free lifestyle. Do your legwork and homework. Get the gluten-free flours and pastas that you need to. Do what it takes to stay the course.

  1. Do it yourself to cut costs. Using a lack of budget as a crutch for poor diet choices is not an option. Yes, it can get a little costly but if you do things yourself, you may be surprised at how much you can save. For example, if you’re buying expensive premade gluten-free bread mixes, you can just buy the ingredients separately and make your own bread mix. You’d have saved a sizeable chunk of change.

  2. Read food labels when you shop for food. You must know the ingredients that go into the food that ends up going into your mouth.

  3. Eat natural and wholesome. Foods such as meat, fish, poultry, broccoli and other vegetables are gluten-free. Adopt a Mediterranean diet style of cooking. The food will be tasty and healthy. You’ll get the best of both worlds.

These are just some of the tips that you can use to maintain a gluten-free lifestyle. It can be done and thousands of people are doing it. Rest assured that all the sacrifices and effort will pay off when you look and feel better. Once that happens, you will be motivated to keep up with the gluten-free lifestyle and live happily ever after.

 

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Goin’ All Veggies – A Guide to Becoming a Vegetarian (Free Download)