A helping hand for a gluten free life

A helping hand for a gluten free life

Posted on February 14, 2016 by admin

Worried you have a gluten-intolerance? Already living with coeliac disease? If you’re gluten-free these top tips from glutenfreemindandbody.com will help make everyday a little easier for you.

For those newly diagnosed with gluten intolerence, the thought of a strict gluten-free diet may seem a frightening prospect at first; but with the right knowledge, the gluten-free diet can be pretty easy to adapt to. Here are glutenfreemindandbody.com’s top 10 tips for your everyday enjoyment! Happy eating everyone!

1. Get used to reading food labels when you shop.

All packaged food in the UK and the EU is covered by a law on allergen labelling, meaning you can tell whether or not a product is suitable for a gluten-free diet by reading the ingredients list. If a cereal containing gluten has been used as an ingredient in the product, it must be listed in the ingredients list (no matter how little is used).

The specific grain will be listed, so look out for mentions of wheat, rye, barley, oats, spelt, Kamut® or any other grain which has been made through breeding these together as these all contain gluten. Often, these ingredients will be highlighted in bold.

2. Use gluten-free substitutes instead of gluten-containing foods

Pasta, bread and biscuits all contain gluten, but that doesn’t mean you can’t still enjoy these foods. Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores. Gluten-free substitute foods include pasta, bread, biscuits, cereals and lots more.

3. Remember loads of different foods are naturally gluten-free

Fresh fruit and meat, poultry,vegatables, cheese,fish and eggs are naturally gluten-free, so use these as a base for your meals.

4. Enjoy a naturally gluten-free grains and cereals choice.

The gluten-free diet doesn’t mean all grains and cereals are off the radar. Quinoa, amaranth, polenta, teff, buckwheat, corn, millet and tapioca are just some of the gluten-free grains which can be added to your diet. Please check the labels to make sure these are uncontaminated versions. Try swapping breadcrumbs for polenta crumbs, opt for gluten-free buckwheat or rice noodles and pasta and try baking with quinoa for a great gluten-free difference.

5. Know which alcohol to choose

Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beers, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers of course are available in some supermarkets and also some restaurants, but make sure you only drink those that are labelled this way. This also goes if you plan cooking up a meaty ale pie!

6. Remember you can still enjoy meals out with family and friends

Being on a gluten-free diet doesn’t mean that you can’t eat out. It would be a very rare happening these days if there were no gluten free options at the place you were dining and most places now offer more than a salad!!

7. Watch out for cross contamination

Even a small amount of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimize the risk of cross contamination with gluten-containing foods. Do this by washing down surfaces before use, using separate butters and jams to minimize the spread of glutencrumbs and maybe invest in some freezer bags to keep your gluten free breads or rolls separate.

8. Remove sauces containing gluten

Lots of gravies, stocks and condiments contain wheat flour, and therefore gluten, so make sure you read the labels and remove anything that isn’t suitable. Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a great gluten-free option.

9. Try stuff out. Be creative!!

Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.

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See which ones you like and suit your needs. Be creative and check out some of the great recipes here on my site.

10. Remember, gluten-free meals are just as delicious and healthy too……just check out my mud cake

Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health.

there are now so many products on the market you have so much to choose from!!

Happy Eating

David