Must-have Ingredients For Gluten-free Cooking

Think you have to give up bread, pasta, noodles or carbs while on a gluten free diet? Think again. Here is the ultimate ingredient list to making gluten-free cooking simple.

Flours

gluten-free-FLOUR

Gluten-free flours are now widely available in most super markets and most stock an all purpose gluten free flour. Alternatively try almond, coconut, rice or tapioca flour.

TOP TIP: Most gluten-free flours absorb more water, so add a little more egg, fruit juice or milk to your recipes when using them.

Rice, grains & pulses

rice-is-gluten-free

White and brown rice, quinoa, polenta, lentils, chickpeas and millet are all starchy gluten-free alternatives.

  • Use polenta as a substitute for bread crumbs for meat, fish and veggies.
  • Use any of the above to turn a stew or curry into a hearty meal.

DID YOU KNOW that plain white rice is naturally wheat and gluten free?

Pasta

gluten-free-pasta

There is no need to give up pasta when going gluten free. Try one of the many varieties of gluten-free pasta available in health food stores and some supermarkets.

Noodles

Look out for soba or rice noodles. Add these to stirfries for a delicious gluten-free Asian inspired meal.

Sauces

gluten-free-sauces

Make sure you read all the labels of your favourite sauces as most will probably contain some form of gluten or wheat. Here is a list of gluten-free sauces to add flavour to your food. Find out more about hidden secrets in food labels here.

  • Tzatziki
  • Tomato sauce
  • Pesto
  • Mustard
  • Curry paste
  • Vinegar (mix with olive oil for a healthy salad dressing)

Oats & Cereal

oats-is-gluten-free

Check the labels and only buy products that are marked gluten free. Oats is naturally gluten free but be aware of cross contamination (made in a place that uses gluten).

Processed and deli meats

Gluten products may be used as thickeners in processed meats. Be sure to read the label.

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Here is a list of stockists of gluten, dairy and sugar free products.

Now that you have the know how, why not make this delicious gluten-free loaded pizza? 

gluten-free loaded pizza

If you want to go gluten free, but aren’t sure where to start, sign up to our #7Days #FreeFrom gluten newsletter. For one week, we’ll send you all the recipes, tips and inspiration you need. Sign up for free here.

DISCLAIMER: Before starting any diet, you should speak to your doctor. You must not rely on the information on this website/newsletter as an alternative to medical advice from your doctor or other professional healthcare provider.

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