Now that you know how to shop, you are ready for the next big step on the road to G-freedom: learning to prepare your own food. The kitchen is your next frontier, the place where you can explore countless foods that you never even knew existed. Worry not: Learning to cook without gluten does not mean reinventing the wheel. As long as you are willing to experiment with different styles of cooking, you can look forward to some incredible culinary adventures.
Even if you are not a five-star chef, you should learn how to prepare a few simple, nourishing meals at a moment’s notice. After all, only in your own kitchen can you be 100 percent positive that the food you are eating is safe and free from contamination. So while it’s always good to have a few frozen dinners on hand, you also need to eat a variety of fresh foods.
Whether it’s beans and rice, a chicken breast with steamed veggies, or a quinoa stew, you should work on mastering some easy-to-make recipes that you can throw together on a busy weeknight. You could also make some favorite dishes on a Sunday night and freeze what you don’t eat for the week. (I wish I had the discipline to do this for myself!)
If you are interested in expanding your repertoire, I recommend investing in a few cookbooks that focus on gluten-free cooking, like Beyond Rice Cakes by Vanessa Maltin or The Best Gluten-Free Family Cookbook by Donna Washburn and Heather Butt. Ashley Koff’s Recipes for IBS has some great menu ideas as well. You might also consider picking up some international cookbooks, since many countries cook with much less gluten than we do. Learning to make a simple Chinese stir-fry or a corn enchilada casserole could be a big timesaver. Before long, it may also become a family favorite!
Throw out everything you thought you knew about cooking and especially baking—it’s a whole new world out there. Get acquainted with G-free grains such as millet and cornmeal, and improvise with updates of old favorite dishes. Does your favorite marinara sauce taste the same on rice pasta as it did on wheat? Does it need more basil, or another drop of olive oil? Trial and error is your new best friend, so don’t be afraid of failure, especially in the beginning. The best chefs in the world have all had their share of culinary mishaps. And who knows—you might even enjoy cooking more than you did before. It really can be entertaining to investigate which ingredients will stick together without the help of that universal binder, gluten… You will soon be amazed.
When you are cooking or baking G-free, cultivate the art of patience. This can be really hard, especially since you have waited so long to find ingredients that will not hurt you. That G-free cake will seem like it is taking forever to cook. And it is certainly true that gluten-free foods often take a little longer to cook than their glutenous counterparts. G-free flours tend to be much denser and slower to rise, so you should consider using smaller circular pans. Most gluten-free cookbooks have general guidelines to follow, and as you experiment, you will start to discover for yourself what works and what does not. Believe me: It is always worth the wait.
When I was little, I’d sit and watch my great-grandmother make her famous Italian biscuits. I’d help her twist the dough, or paint the tops with egg or oil. The aroma of the biscuits fresh out of the oven would rise up from the basement, where she made them, to my room on the third floor of the apartment. Those afternoons are still as fresh in my mind as the ingredients were in my great-grandmother’s hands.
Though I was not a frequent baker even at the height of my gluten-eating days, after my diagnosis I wondered if I’d ever be able to pass these wonderful traditions on to my own children. Ever since my daughter, Grace, could hold a spoon, she has loved to bake. There is nothing more precious than the moments we have shared in the kitchen, baking a cake together. By the same token, there is nothing more heartbreaking than mixing a cake batter with your daughter and then waving her off when she sticks a spatula in your face and asks you to taste it. Let me tell you: It’s almost impossible for me to reject a little cutie covered in frosting, even if I know that “taste” will come back to haunt me. To avoid these situations—and also to expand the range of foods I can make for myself—I’ve become more of a gluten-free baker because sharing in the moment, with kids, often means literally sharing in the moment.
There are a number of alternatives to gluten-containing flours and fillers out there. You can experiment with various combinations of amaranth and arrowroot, sorghum and soy. Many G-free cookbooks go into detail about substituting G-free flours in your favorite recipes. In keeping with your new improvisational spirit, start mixing and matching flours as the mood strikes, and have fun figuring out which combinations you and your family like best. There may even come a time when something will taste so good that no one will even know it is G-free!
You can also just take advantage of all the premixed gluten-free flours now on the market. When I first went off gluten, there were virtually no ready-made flours and cake mixes in supermarkets, so I still get a kick out of buying mixes that I can whip into a cake in a matter of minutes. Arrowhead Mills makes an all-purpose baking mix, a blend of organic whole-grain brown rice flour, potato starch, tapioca starch flour, and fava bean flour that you can use to whip up just about anything. They also make a G-free brownie mix, pancake and waffle mix, cookie mix, pizza crust mix—the possibilities are endless.
Kathy Burger loves the Baking and Pancake Mix made by Pamela’s Products. “Whenever I hear someone has a gluten allergy,” she said, “I tell them to buy that mix, and buy it in bulk. We make [our four-year-old daughter] Katie pancakes with that, we make her waffles with that, we make muffins with that. The chocolate-chunk cookie recipe on the baking mix box is the best one. The best one by far—they taste like regular chocolate chip cookies.”
Kathy also likes the Whole Foods brand gluten-free baking mix. “I searched and I searched,” she said, “and it’s the one that tastes the most like normal cake. When I serve it at a party, nobody even notices that it’s gluten-free. We make it with Stonyfield Yogurt, and it’s really good.” For parties outside the home, Kathy bakes large quantities of both vanilla and chocolate cupcakes. “I make a big batch of chocolate and a big batch of vanilla,” she said, “and then I wrap each one individually and put them in a bag in the freezer.” Whenever Katie is leaving for a party, Kathy calls ahead and finds out what is being served so that her daughter can enjoy a similar-looking treat.
Eating is one of the most social, intimate activities there is, an experience to be shared and savored with the people you love most in the world every single day of the week. Hanging out in the kitchen, trading bites of dessert, sampling new recipes, swiping food off the cutting board before it’s ready to be served—these are all irreplaceable parts of family life.
So, should your family members give up gluten when you do? That’s not a question anyone else can answer for you. I wonder what we would do if one of our kids was diagnosed with celiac disease, if we would clear our kitchen of every last breadcrumb that same day. So far, I am happy to say that day hasn’t come. And for now, since there are three of them and only one of me, I have no desire to deprive my favorite people of their favorite foods—that’s why we have a “compromised kitchen.”
Of course, every household is different, and every decision hinges on a range of factors. But no matter how you choose to proceed, you should always feel totally comfortable in your own kitchen. Make your family members your allies on your gluten-free journey.
A celiac disease diagnosis can come as a major shock—especially to your family members. Your condition will dramatically change all of your lives no matter what, so you have a lot to gain by making your family’s transition as smooth as possible. Though you may have to overhaul your diet overnight, your family members might need a little more time to adjust. Give them that time, opting for gradual modifications over harsh, all-or-nothing measures. Teach them about your new diet, and as you learn new tricks of the trade, include them in both your triumphs and your flops. Just don’t expect instant compliance with your G-free lifestyle. In the years to come, your loved ones will make constant sacrifices on your behalf, deferring to your comfort level when it comes to choosing everything from restaurants to birthday cakes. It’s important to acknowledge that the changes can be just as intimidating for them as they are for you. You will all figure it out together.
Devising gluten-free versions of your old standby meals is a wonderful way to satisfy your family members and your small intestine. My mom makes a lasagna that tastes exactly like the one I had growing up—the first time I tried it, I just couldn’t believe gluten-free pasta could taste that good. Nor could I thank my mom enough for making such an effort on my behalf. With a little research and a lot of TLC, you can find ways of adapting your old recipes into meals that your whole family can enjoy together.
You could also try what my husband calls the “throw the dog a bone” approach. Rather than making the rest of your family a meal that’s off-limits to you, try cooking a G-free meal for everyone, then adding a roll or a side dish of pasta. That way, you get to eat exactly what your family members are eating without depriving them of their beloved flaky biscuits.
As your G-free cooking skills improve, you might find that it gets easier and easier to feed your family gluten-free meals—without a single cringe. Often, people are more open-minded about new foods after they’ve tasted them. So surprise your family members—and don’t hesitate to be sneaky! The other night, when Tim was raving about these fishsticks I’d served, I couldn’t stop smiling: He had absolutely no idea they were gluten-free until the meal was over. Would he have been as enthusiastic if I’d revealed my secret before he took his first bite? I think not!
Too often, I find myself, like many, slipping into the role of what I call “restaurant mommy,” meaning I am making every member of my family an entirely different dinner. I will make Tim my special jalapeño-chili mac-and-cheese, then a kid version (i.e., minus the jalapeño, plus a little chicken) for Grace. By the time I am done feeding Taylor, I am lucky if I have the energy to pop a frozen dinner in the microwave for myself.
No working parent can handle this juggling act for long. So whenever possible, simplify your life by making everyone’s meal gluten-free. My favorite nights, I make everyone happy with gluten-free pasta, fajitas, or tacos with corn tortillas. (This last dish is one of our family favorites, since we all prefer dishes that don’t scream G-free at you.) So keep experimenting with various G-free crowd-pleasers. Over time, your family members will develop their own G-free favorites, and your job will be a good deal less exhausting.
This commonsense precaution will really simplify the task of cooking separate meals for yourself and the rest of your household, if that’s what you choose to do. If you make the gluten-free meal first, on clean surfaces, then you don’t have to clean up the kitchen before getting started on the gluten-containing meal. You can’t boil wheat pasta in a pot and then use that same pot to make rice, but there’s no reason why you can’t make the G-full pasta in the same pot that you already used for the G-free version. By cooking the G-free meal first, you don’t have to worry so much about separating your pots, pans, and cooking utensils.
Over time, strategically positioning your plate will become second nature to you. When setting the table, make sure that your plate is as far away as possible from the breadbasket. If the breadbasket is going to be passed around the table, make sure that it goes around your plate: You don’t want to be in the middle of that flight pattern. And if you are setting out food for company, make sure that there’s no gluten between the G-free chips and salsa. Crumbs travel.
My mom sent me her special G-free adaptations of our family’s favorite Italian recipes.
This is my mother’s basic meat sauce, which I use and which she and my grandmother used, over penne, spaghetti, and other pasta. My mother adapted it and the meatballs to make them gluten-free for me. I serve the meatballs and sausage on the side, with a fresh garden salad. I use this meat sauce for the baked penne recipe that follows, and also for lasagna.
The recipe calls for sausage, but a piece of pork, such as a thick boneless pork chop, can be substituted. Pork gives tomato sauce nice dimension. I make the meatballs small so that the sauce penetrates them during simmering, keeping them moist.
Time savers: I sometimes make the meatballs ahead, and refrigerate or freeze them until I am ready to make the sauce. Sometimes I make the sauce ahead, and refrigerate or freeze it until I am ready to make the baked penne.
Cut the sausage into 2-inch pieces, and set aside. Mince the onion in a food processor, and set aside.
Heat the oil in a Dutch oven or large pot, and brown the sausage on all sides in the oil. Add the onion and cook it with the sausage until the onion is soft and light brown.
Add 1 can of crushed tomatoes to the pot. Add about 1/4 can of water to rinse the can and add the water to the pot. Stir, scraping the brown bits from the bottom of the pan. Add the other 2 cans of tomatoes, rinsing each can with 1/4 can of water and adding the water to the pot. Add the sugar, salt, pepper, and basil, and stir to mix. Add the meatballs and stir.
Bring the sauce to a boil over medium-high heat, stirring occasionally; then lower the heat to a slow simmer. Simmer sauce for 30 minutes or longer if desired. I like to simmer the sauce until I see that oil has risen to the top. Stir occasionally to prevent sticking.
Serve over pasta, or use in baked penne, or in lasagna. Note: I often use a Crock-Pot to make this sauce. If you use a Crock-Pot, brown the sausage and onion in a large skillet. Add the cooked sausage and onion to the Crock-Pot, using water to scrape up the brown bits with them. Add the remaining ingredients according to the above directions, and stir. Cook on HI for 4–5 hours, then switch to LO for 1–2 hours or until ready to use. Or cook on LO for 7–8 hours.
In a small bowl, combine 1 1/2 tablespoons of water to grits or cornmeal (or gluten-free breadcrumbs). Mix to moisten the grits or cornmeal (or gluten-free breadcrumbs), which should be damp, but not wet. Set aside. If using gluten-free rice crumbs, which are harder than cornmeal, use 1/4 cup of water and allow rice crumbs to soften for several minutes.
Place ground chuck in a large bowl. Add the egg, garlic, parsley, grated cheese, salt, and pepper, and mix with a wooden spoon. Add the moistened grits or cornmeal (or gluten-free breadcrumbs) and mix, first with the spoon, and then with your hands, just until ingredients are combined.
Shape the meat mixture into meatballs, about the size of golf balls.
Brown the meatballs in a skillet in light olive oil or canola oil. Cook in batches, and do not overcrowd the skillet. Add more oil if needed. Remove the meatballs from the skillet and set aside for use in the tomato sauce, or cover and refrigerate or freeze until you are ready to make the tomato sauce.
Preheat oven to 375 degrees.
Remove half of the meatballs and half of the sausage pieces from the tomato sauce. Slice the meatballs and the sausage, and set aside.
Add 1 teaspoon of salt to a large pot of water, and bring to a boil. Add the penne or ziti and cook for about 6 or 7 minutes. The pasta should be harder than al dente because the pasta will continue to cook when baked. Strain the pasta, and return it to the pot.
Add about 2 cups of tomato sauce to the pasta, and mix with a wooden spoon until the sauce is evenly distributed. Add the mozzarella cheese and the grated cheese to the pasta, reserving 2 tablespoons of each for topping. Mix with the spoon. Add the slices of meatballs and sausage, reserving 1/3 cup of each for topping. Mix gently with the wooden spoon.
Spoon about 1/2 cup of tomato sauce onto the bottom of a lasagna pan or a 9×13-inch baking dish. Spoon the pasta and meat mixture into the pan or baking dish. Spread the reserved slices of meatballs and sausage over the pasta. Spoon a thin layer of sauce over the top of the pasta and meat toppings. Be sure the sauce reaches the corners. Sprinkle the reserved mozzarella, and then the reserved grated cheese over the sauce. Cover with aluminum foil.
Bake the penne or ziti until the corners bubble, about 30–40 minutes. Remove the foil and bake uncovered for 7–10 minutes.
Remove the baked penne or ziti from the oven, cover with foil, and let it stand for 10 minutes before cutting and serving. Cut into squares (like lasagna) and serve with extra grated cheese and warm tomato sauce on the side, if desired.
Buon apetito!
Preheat oven to 375 degrees.
In a large bowl, mix together ricotta cheese, egg, parsley, grits or coarse cornmeal (or gluten-free breadcrumbs), 1/2 teaspoon salt, pepper, and cinnamon (if using). Set aside. If using gluten-free rice crumbs, which are harder than cornmeal, add 1/4 cup of water and allow rice crumbs to soften for several minutes.
Remove half of the meatballs and half of the sausage pieces from the tomato sauce. Slice the meatballs and the sausage, and set aside.
Set aside and reserve (for topping the lasagna) 2 tablespoons of the mozzarella and 2 tablespoons of the grated cheese.
Add 1 teaspoon of salt and 1 tablespoon of olive oil or canola oil (to prevent the noodles from sticking) to a large pot of water, and bring to a boil. Add the lasagna noodles and cook for about 6–7 minutes. The noodles should be harder than al dente because the noodles will continue to cook when baked. Strain the noodles in a colander.
While the pasta is cooking, spoon about 1/2 cup of tomato sauce onto the bottom of a lasagna pan or a 9×13-inch baking dish.
Place a layer of cooked lasagna noodles over the sauce in the lasagna pan or baking dish. Drop spoonfuls of 1/3 of the ricotta mixture on the layer of noodles and spread the mixture. Add 1/3 of the meatballs and sausage over the ricotta. Spread 1/3 of the shredded or cubed mozzarella as the next layer. Next spread on top of the meat and cheese layers about 1/3 cup of the tomato sauce, and sprinkle 1/3 of the grated cheese on the sauce.
Make a second layer of cooked lasagna noodles, and add the ricotta, meatballs and sausage, cheeses, and tomato sauce as above. Repeat the process to make a third layer of lasagna noodles and meat and cheese fillings.
Cover the last layer of fillings with a layer of cooked lasagna noodles. Spoon a thin layer of sauce over the top of the lasagna noodles. Be sure the sauce reaches the corners. Sprinkle the reserved mozzarella and then the reserved grated cheese over the sauce. Cover with aluminum foil.
Bake the lasagna until the corners bubble, about 30–40 minutes. Remove the foil and bake uncovered for 7–10 minutes.
Remove the baked lasagna from the oven, cover with foil, and let it stand for 10 minutes before cutting and serving. Cut into squares and serve with extra grated cheese and warm tomato sauce on the side, if desired.
Buon appetito!