My Gluten Free Pantry and Kitchen
When you go completely gluten-free, and/or refined sugar-free, you will need to do some rearranging in your kitchen. Once you have gotten rid of all the wheat, rye, barley flour etc, cookies, crackers, cereals, malt, processed foods with gluten, pasta, spices, sauces, soy sauce, and refined sugars, (there are many more- see bottom of post) Here are the essentials that I use to replace them with.
Cooking and Baking Staples
My Flours, grains and seeds:
Bob's Redmill Brown Rice Flour (the most useful and common wheat flour substitute)
Bob's Redmill Millet Flour (the ancient grain millet has a mild flavor for baking)
Bob's Redmill Garbanzo Bean Flour (my favorite economical low carb, high protein flour)
Bob's Redmill Sorghum Flour (light and slightly sweet. perfect for cakes or cookies)
Masa Flour (make tortillas, wraps and cornbread) make sure it's gluten free
Sweet Rice (Glutinous) Flour (good for thickening gravies or adding to flour mixtures)
White Rice Flour
Cornstarch (although it is a highly refined corn derivative, sometimes it is necessary for baked goods such as pancakes or for those times when you need a flour substitute for thickening gravy, etc.)
Brown Rice (I buy brown rice instead of white rice, it is a whole grain and much more nutritious)
Quinoa (gluten-free grain high protein, contains all 8 amino acids, very tasty, great substitute for couscous)
Golden or Brown Flax Seed
Bob's Redmill Oatmeal
Quinoa Flakes (instant hot breakfast cereal made by Ancient Grains – perfect oatmeal alternative)
Tinkyada Brown Rice Pastas (a life-saver! similar in taste and consistency to wheat pasta)
Asian rice noodles
San-J products: especially Low Sodium Tamari Sauce (a gluten-free alternative to soy sauce)
Old Bay Seasoning
Clabber Girl Baking Powder
Hersheys Unsweetened Baking Cocoa
Enjoy Life gluten free cereal (my favorite is Perky's Crunch Flax)
Agave Nectar (all-natural low-glycemic sweetener that tastes like honey, can be used in baking and as a substitute for sugar, honey, or maple syrup)
Truvia Stevia Baking blend
Vanilla Liquid Stevia
Pure Maple Syrup
Olive Oil (high in Omega-3 fatty acids)
Canola Oil (mild flavored oil, use for frying)
Unsalted butter and gluten free margarine
Apple cider vinegar and Rice wine vinegar (malt vinegar has gluten in it)
Knox Original Gelatin
Beans/Legumes: dry or canned, pinto beans, white beans, kidney beans, black-eyed peas, split peas, lentils, chickpeas/garbanzo beans (great source of carbohydrates, protein and fiber)
Chicken Stock (great for adding flavor when cooking gluten-free grains and for use in soups, sauces, curry etc) I boil a whole chicken and save the broth each week
Almond Milk (make your own here)
Nuts: almonds, pecans, walnuts, pistachios, hazelnuts or macademia nuts (great source of carbohydrates and protein, makes a perfect snack when you are out or on the run) Use in crusts, baked goods and make your own homemade nut butter
Dates, raisins, dried fruits (low-glycemic, stores well, great for use in trail mix and baked goods)
and lots more :)
Get to know your local health food store. You are much more likely to be able to find these items there than at the standard supermarket. Or use Amazon's Subscribe and Save option for your favorites. I save so much time and money with this wonderful service.
Cookware and Other Essentials
Crockpot (the number one necessity for making easy meals and soups in large portions)
Food Processor (huge timesaver, makes chopping vegetables and grinding nuts much easier)
Stainless Steel Cookware: 1 medium and 1 large frying pan, small medium and large saucepans (Throw out your non-stick cookware! It contains toxic chemicals called PFOAs that flake off into your food and can also be released into the air if your pan becomes too hot)
A Good large and small Cast Iron Skillet (Once well seasoned, they will become almost non-stick and last forever with gentle cleaning and care. Always oil your cast iron after washing )
Large stand mixer
Large mixing bowls
Tupperware for storing baked goods in the refrigerator
I'll keep adding to this list and provide links for the products that I use.
Disclaimer- I share my experiences with products and links that I feel are useful. Whether you participate is up to you, and I carry no liability for the accuracy or performance of any of those offers, whether it be products, purchases, or the accuracy or safety of any of those items. I am only providing this for your information and I am not a medical professional. Always consult your doctor before changing your diet. I don't get paid by any of the product manufacturers listed above. I cannot guarantee that any product is gluten free. Always check with the manufacturer if you are in doubt of a products safety. Make sure you buy Certified Gluten Free products that are not manufactured in a facility with gluten products.
Here's one guideline list online of some of the foods containing gluten . You can find many more detailed sources if you search Safe and Unsafe Foods for Celiac.
Grains and Starches
Grains and starches are a major source of gluten in the diet. Many of these foods would be considered bad for people with celiac disease. Any foods made with wheat including: wheat starch, wheat bran, wheat germ, cracked wheat, hydrolyzed wheat protein, graham flour, durum flour, enriched flour, farina, couscous, plain flour, self-rising flour, semolina and white flour are on the bad list. Wheat-like grains such as einkorn, emmer, spelt and kamut should also be avoided. In addition, any foods containing rye, barley and triticale may trigger reactionary symptoms.
Starches on the bad list include pasta, bread, cakes, most crackers, gnocchi, and soba noodles. According to the Better Health Channel website, this also includes: breakfast cereals, porridge, and corn or rice cereals with malt flavoring.
Meat and Dairy
Processed meat and dairy products may contain gluten as an added ingredient. Mayo Clinic recommends that people with celiac disease should read food labels carefully to avoid foods with gluten. Bad meat and dairy choices for people with celiac include any meat prepared with breadcrumbs, sausage, hot dogs, cold cuts, salami, imitation fish, malted milk, some cheese spreads, some soy milks and ice cream cones.
Fruits and Vegetables
A new labeling law, called the Food Allergen Labeling and Consumer Protection Act, enacted in January of 2006 states foods with allergens, such as wheat and gluten, must be easily identified on the ingredients list. Other foods bad for people with celiac disease include vegetables with sauces, texturized vegetable protein, and some fruit pie filling.
Additional foods bad for celiac disease include some potato chips, french fries, bouillon cubes. Some candy, gravy, seasoned tortilla chips, soups, self-basting turkeys and soy sauce, should also be avoided.
Beer, ale, stout and lager contain gluten and are on the celiac bad food list, according to the Better Health Channel.