my two cents
Here is some important advice to keep in mind for a safe and manageable gluten-free lifestyle.
start cooking!
One of the best things you can do for yourself is to start cooking at home. You will know all of the ingredients and feel confident eating a safe meal. Almost all of your food will be whole foods (not containing preservatives), nutritious, and healthy. And don't fret, because you can make anything at home, including desserts and even candy! Preparing homemade food will become your new project and you will learn to love it!
baked goods from scratch
Baking at home always tastes the best and ensures there is no cross-contamination. Remember that if a recipe calls for you to flour the pan first, don't forget to use your GF flour to do it. In our house, we only have GF flour so there is never a mix-up. Keep cup4cup GF flour in your pantry at all times!
flour
Thomas Keller's cup4cup gluten-free flour is the BEST flour on the market. It is also expensive but well worth it. We call it gold flour in our house because we felt like we struck gold when we used it the first time. People cannot even tell your homemade baked goods are gluten-free! We tested it with all our heirloom family recipes and they were delicious. For those who must also eat dairy-free, there is even a GF/dairy-free cup4cup version.
If you cannot find cup4cup flour, then there are plenty of other choices on the market. Try King Arthur gluten-free flour, Bob's Red Mill gluten-free flour, Pamela's gluten-free flour, or Joan's GF Great Bakes flour.
pasta
Corn pasta is the only pasta we like. Rice pasta is too soft and gooey.
soy sauce
Soy sauce is made with gluten, so purchase San-J or Kikkoman gluten-free products to substitute. The San-J line includes tamari, szechuan, sweet & tangy, etc. Call your favorite Asian restaurant to see if it uses GF soy sauce in their dishes. If it doesn't, suggest it!
pizzerias
Who doesn't love a good pizza? Many pizza places now serve GF personal pies. Just ask where they prepare and bake their gluten-free pizza. It should be made in a different area than regular pizza (which contains wheat flour) and baked in the oven on a separate sheet so that it doesn't touch the oven floor and become contaminated.
If you can't find a pizzeria that makes GF pizza, then make your own at home! Udi's has a frozen crust to which you can add toppings. It bakes in 10 minutes! Udi's and Amy's brands also have ready-made gluten-free pizzas that can be found in the frozen section of the grocery.
italian restaurants
If your favorite Italian restaurant doesn't serve GF pasta, order the risotto. It's actually rice, not pasta!
Many Italian restaurants use the same boiling water for all its pasta. Be sure to ask the server or chef where the GF pasta will be cooked. It needs its own pot of water, otherwise it will be contaminated.
greek restaurants
Bring your own GF pita to a Greek or Mediterrean restaurant. Substitute rice for pita if you forget to bring your own along. Make sure to ask about the ingredients in lamb gyro meat on the spit, because many contain gluten.
restaurant etiquette
Always be extra kind and patient when speaking to wait staff and chefs. Most people do not understand the consequences of cross-contamination. If possible, call ahead and ask your questions.
school staff, camp staff, counselors, playdate parents
Educate whenever and wherever possible! Celiac Disease is not an allergy. It is an auto-immune disease. No Epi-Pen required!
Provide extra GF snacks to keep in the classroom, nurse's office, camp office or backpack. Many of my child's friends keep gluten-free cookies, brownies, chips, pretzels, etc. in their pantries for when my son comes over.
refreshment stands
When headed to the movies and sports stadiums, call ahead or check their website. Make sure you know if the movie popcorn contains gluten. Many stadiums now have food choices listed on their websites. Check to see if GF options are listed. MetLife Giants/Jets Stadium, Yankee Stadium, CitiField Mets Stadium, and Madison Square Garden all have gluten-free food, many in their own designated areas. (Even the Long Island Ducks have gluten-free food available.)
candy
There are plenty of candies that are gluten-free. Just make sure to read the labels and manufacturing equipment information. You should also check product company websites, because facility information tends to change.
M&M holiday colors may contain wheat. The Mars brand website notes that holiday M&M packs may be produced on machinery that makes the M&M pretzels. Always check the ingredient label on candy or on the product website. Even though wheat may be listed under the "allergy ingredients," many companies do not list barley malt which is found in a number of chocolate truffle products. Around Halloween or holiday time, be vigilant and re-check for manufacturing information, which can change to due to high volume demand.
french fries
When ordering french fries in a restaurant or at a food stand, ask where they are prepared. If they are fried in the same fryer as non gluten-free food, then the fries are now contaminated and no longer GF! They must be fried in their own fryer or baked in the oven. True story: I was at a local restaurant which listed its french fries as gluten-free on its menu. I asked the staff how they were prepared and was told they were fried with the breaded chicken fingers and fried onions. I politely informed them that the french fries are contaminated and no longer GF. They insisted the fries were still gluten-free. I did not order them. Sometimes the chefs and kitchen staff just do not understand and provide incorrect information. You must be your own advocate and remain safe.
If you still eat fast food and enjoy the fries, go to Burger King, which generally uses a separate fryer for its fries. Just confirm at the counter. (McDonald's uses wheat starch in its french fry flavoring. Beware.)
modified food starch
Do not eat foods that contain modified food starch, because that may include wheat. You can safely eat modified corn starch.
rice
Rice is gluten-free. If you want to buy rice that comes with a flavor packet, be sure to read the ingredients which may contain food starch or malt, which are not gluten-free.
oatmeal
Best to buy oatmeal labeled GF until you know that you can safely eat oatmeal. While oatmeal is gluten-free, it is frequently handled in facilities where wheat and grains share machinery.
ice cream
Thank goodness ice cream is gluten-free! Be sure to read labels to ensure wheat and malt ingredients were not added (i.e. cookies and cream, etc.) Breyer's and Hagan Daaz are all-natural. Chain ice cream stores such as Baskin Robbins has many ice creams to choose from and all flavors are labeled for easy ingredient identification. Make sure to ask the server to wash the scooper first to avoid cross-contamination. When ordering ice cream cakes, remind them no crunchies!
nut allergies? be careful!
Be sure to always read the ingredients. Many gluten-free flours and gluten-free products use almond flour and/or coconut to enhance their flavors.
airport food areas
Many large airport food stores now carry gluten-free snacks, like yogurt, fruit, Kind bars, and certain chips. JetBlue even offers Popchips on flights!
guest at a party
Eating at a party may cause stress for those managing a GF diet. If possible, politely find out who the caterer or pastry chef is and contact them to ask about the menu and ingredients. Bringing a gluten-free dessert as a hostess gift is always a great addition and then you don't have to worry.
hosting a party
Be sure to have some GF options for your guests, including crackers, dinner rolls, fruit, and cookies. Rice is always a good option as a side dish.
speak up!
If you consider yourself a shy person, this is your time to change. To make sure you are buying or ordering safe, gluten-free food and meals, you must start asking questions of employees, servers, kitchen staff and chefs. How does the kitchen handle gluten-free orders? Are separate utensils used? Cooking/baking areas? Fryers? Ingredients like soy sauce and sauce thickeners? When it comes to your or your family's health, you must be confident about what is ingested. Start asking everywhere you go. You can do it!
One of the best things you can do for yourself is to start cooking at home. You will know all of the ingredients and feel confident eating a safe meal. Almost all of your food will be whole foods (not containing preservatives), nutritious, and healthy. And don't fret, because you can make anything at home, including desserts and even candy! Preparing homemade food will become your new project and you will learn to love it!
baked goods from scratch
Baking at home always tastes the best and ensures there is no cross-contamination. Remember that if a recipe calls for you to flour the pan first, don't forget to use your GF flour to do it. In our house, we only have GF flour so there is never a mix-up. Keep cup4cup GF flour in your pantry at all times!
flour
Thomas Keller's cup4cup gluten-free flour is the BEST flour on the market. It is also expensive but well worth it. We call it gold flour in our house because we felt like we struck gold when we used it the first time. People cannot even tell your homemade baked goods are gluten-free! We tested it with all our heirloom family recipes and they were delicious. For those who must also eat dairy-free, there is even a GF/dairy-free cup4cup version.
If you cannot find cup4cup flour, then there are plenty of other choices on the market. Try King Arthur gluten-free flour, Bob's Red Mill gluten-free flour, Pamela's gluten-free flour, or Joan's GF Great Bakes flour.
pasta
Corn pasta is the only pasta we like. Rice pasta is too soft and gooey.
soy sauce
Soy sauce is made with gluten, so purchase San-J or Kikkoman gluten-free products to substitute. The San-J line includes tamari, szechuan, sweet & tangy, etc. Call your favorite Asian restaurant to see if it uses GF soy sauce in their dishes. If it doesn't, suggest it!
pizzerias
Who doesn't love a good pizza? Many pizza places now serve GF personal pies. Just ask where they prepare and bake their gluten-free pizza. It should be made in a different area than regular pizza (which contains wheat flour) and baked in the oven on a separate sheet so that it doesn't touch the oven floor and become contaminated.
If you can't find a pizzeria that makes GF pizza, then make your own at home! Udi's has a frozen crust to which you can add toppings. It bakes in 10 minutes! Udi's and Amy's brands also have ready-made gluten-free pizzas that can be found in the frozen section of the grocery.
italian restaurants
If your favorite Italian restaurant doesn't serve GF pasta, order the risotto. It's actually rice, not pasta!
Many Italian restaurants use the same boiling water for all its pasta. Be sure to ask the server or chef where the GF pasta will be cooked. It needs its own pot of water, otherwise it will be contaminated.
greek restaurants
Bring your own GF pita to a Greek or Mediterrean restaurant. Substitute rice for pita if you forget to bring your own along. Make sure to ask about the ingredients in lamb gyro meat on the spit, because many contain gluten.
restaurant etiquette
Always be extra kind and patient when speaking to wait staff and chefs. Most people do not understand the consequences of cross-contamination. If possible, call ahead and ask your questions.
school staff, camp staff, counselors, playdate parents
Educate whenever and wherever possible! Celiac Disease is not an allergy. It is an auto-immune disease. No Epi-Pen required!
Provide extra GF snacks to keep in the classroom, nurse's office, camp office or backpack. Many of my child's friends keep gluten-free cookies, brownies, chips, pretzels, etc. in their pantries for when my son comes over.
refreshment stands
When headed to the movies and sports stadiums, call ahead or check their website. Make sure you know if the movie popcorn contains gluten. Many stadiums now have food choices listed on their websites. Check to see if GF options are listed. MetLife Giants/Jets Stadium, Yankee Stadium, CitiField Mets Stadium, and Madison Square Garden all have gluten-free food, many in their own designated areas. (Even the Long Island Ducks have gluten-free food available.)
candy
There are plenty of candies that are gluten-free. Just make sure to read the labels and manufacturing equipment information. You should also check product company websites, because facility information tends to change.
M&M holiday colors may contain wheat. The Mars brand website notes that holiday M&M packs may be produced on machinery that makes the M&M pretzels. Always check the ingredient label on candy or on the product website. Even though wheat may be listed under the "allergy ingredients," many companies do not list barley malt which is found in a number of chocolate truffle products. Around Halloween or holiday time, be vigilant and re-check for manufacturing information, which can change to due to high volume demand.
french fries
When ordering french fries in a restaurant or at a food stand, ask where they are prepared. If they are fried in the same fryer as non gluten-free food, then the fries are now contaminated and no longer GF! They must be fried in their own fryer or baked in the oven. True story: I was at a local restaurant which listed its french fries as gluten-free on its menu. I asked the staff how they were prepared and was told they were fried with the breaded chicken fingers and fried onions. I politely informed them that the french fries are contaminated and no longer GF. They insisted the fries were still gluten-free. I did not order them. Sometimes the chefs and kitchen staff just do not understand and provide incorrect information. You must be your own advocate and remain safe.
If you still eat fast food and enjoy the fries, go to Burger King, which generally uses a separate fryer for its fries. Just confirm at the counter. (McDonald's uses wheat starch in its french fry flavoring. Beware.)
modified food starch
Do not eat foods that contain modified food starch, because that may include wheat. You can safely eat modified corn starch.
rice
Rice is gluten-free. If you want to buy rice that comes with a flavor packet, be sure to read the ingredients which may contain food starch or malt, which are not gluten-free.
oatmeal
Best to buy oatmeal labeled GF until you know that you can safely eat oatmeal. While oatmeal is gluten-free, it is frequently handled in facilities where wheat and grains share machinery.
ice cream
Thank goodness ice cream is gluten-free! Be sure to read labels to ensure wheat and malt ingredients were not added (i.e. cookies and cream, etc.) Breyer's and Hagan Daaz are all-natural. Chain ice cream stores such as Baskin Robbins has many ice creams to choose from and all flavors are labeled for easy ingredient identification. Make sure to ask the server to wash the scooper first to avoid cross-contamination. When ordering ice cream cakes, remind them no crunchies!
nut allergies? be careful!
Be sure to always read the ingredients. Many gluten-free flours and gluten-free products use almond flour and/or coconut to enhance their flavors.
airport food areas
Many large airport food stores now carry gluten-free snacks, like yogurt, fruit, Kind bars, and certain chips. JetBlue even offers Popchips on flights!
guest at a party
Eating at a party may cause stress for those managing a GF diet. If possible, politely find out who the caterer or pastry chef is and contact them to ask about the menu and ingredients. Bringing a gluten-free dessert as a hostess gift is always a great addition and then you don't have to worry.
hosting a party
Be sure to have some GF options for your guests, including crackers, dinner rolls, fruit, and cookies. Rice is always a good option as a side dish.
speak up!
If you consider yourself a shy person, this is your time to change. To make sure you are buying or ordering safe, gluten-free food and meals, you must start asking questions of employees, servers, kitchen staff and chefs. How does the kitchen handle gluten-free orders? Are separate utensils used? Cooking/baking areas? Fryers? Ingredients like soy sauce and sauce thickeners? When it comes to your or your family's health, you must be confident about what is ingested. Start asking everywhere you go. You can do it!
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