Cooking Gluten Free

By Rachael 6 years ago
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For those of us with Celiac disease, gluten intolerance or dermatitis herpetiformis, gluten free cooking is a necessity. When a gluten-free diet is prescribed, we have to learn how to remove all traces of gluten from our diets.

You can think of gluten like this:

If you took it out of the flour it would be similar to the consistency of gum. It’s “the glue” that holds the flour together. What happens when someone who is intolerant or allergic to gluten eats it; they are unable to digest the protein. It prevents the small intestine from absorping essential nutrients. Therefore, some people become deficient in nutrients such as iron, magnesium and vitamin D.

I’ve been on a gluten free diet now for about 10 years, and I’m here to tell you it’s TOTALLY possible! I’ve come to enjoy some foods more because I’ve changed my eating habits. When I first found out I was gluten free, my Mom and I went to the store and bought everything that said “gluten free” on it. Clearly, no idea what we were doing. I soon realized that I was making a big mistake. There are a wide variety of meals that can easily be made gluten free. And many they whole family will enjoy!

The key to living a gluten free diet lifestyle is to know the tricks and trades.

Here are common substitutes for gluten containing foods to keep in the household. Along with two yummy gluten free recipes that are easy to make.

Staple food products

  • Coconut flour
  • Almond flour
  • Rice flour
  • Arrowroot flour
  • Chickpea flour
  • Pamela’s gluten free flour (the best ever for all purpose baking)
  • Cauliflower crust for pizzas
  • Rice
  • Quinoa
  • Gluten free pasta
  • Whole grains, flours and starches that we are familiar with- wheat, rye and barley are all off-limits in gluten-free cooking.
  • Hundreds of processed foods contain gluten, from canned soups to soy sauce. Read the labels on everything!
  • Focus on cooking with naturally gluten-free foods like unprocessed fresh fruits, vegetables, eggs, meats, fish and poultry. Gluten free cooking becomes easier and healthier.
  • No single gluten-free flour can duplicate the elastic, airy qualities of gluten flours. Gluten-free cooking, especially gluten-free baking involves using a combination of different flours, starches and gums blended together to simulate the qualities of gluten.

Yummy Gluten Free Paleo recipe for you.  

World’s Easiest Quinoa Chicken Chili


  1. Olive oil
  2. 1 tbsp minced garlic
  3. ½ yellow onion, chopped
  4. 2 green onions, finely chopped
  5. 2 medium chicken breasts
  6. 16 0z salsa verde
  7. 15 oz can white northern beans, drained
  8. 15 oz can white hominy, drained
  9. 1 cup white quinoa, uncooked
  10. 32 oz chicken (low sodium) broth
  11. Sea salt to taste
  12. Black pepper to taste
  13. 1 tbsp ground cumin
  14. 1/8 tsp cayenne pepper
  15. 1/8 tsp paprika
  16. Fresh squeezed lime juice


  1. Place 2 tbsp of olive oil in a large pot. Add in minced garlic, white onion and green onion. Sautee for 1 minute and then add in chicken breast, chicken broth, beans, and salsa.
  2. Bring to a boil, uncovered. Let simmer and cover for 30 minutes on low until chicken is cooked.
  3. Shred chicken and then place back in. Add in cumin, salt, cayenne pepper, paprika and lime juice. Mix again, and if chili is to thick, add more broth.


Photo by Katie Smith on

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