By knowing how to read labels on packaged items, avoid cross-contamination in your kitchen, and stock the essentials in your pantry, cooking gluten-free at home will be safe and simple!
By knowing how to read labels on packaged items, avoid cross-contamination in your kitchen, and stock the essentials in your pantry, cooking gluten-free at home will be safe and simple!
To stock a gluten-free kitchen safely and effectively, you’re going to first need to know how to read an ingredient label. Without current labeling standards in place, it can be confusing, but rest-assured we will sort it all out!
The Food Allergen Labeling and Consumer Protection Act (FALCPA) of 2004 regulates how major food allergens are declared on food labels. The major food allergens are considered milk, eggs, fish, shellfish, tree nuts, peanuts, soybeans, and wheat (note that this list does not include barley or rye. FALCPA requires food manufacturers to label food products that are made with an ingredient that is a major food allergen in one of the two ways shown below.
SOURCE: U.S. FOOD AND DRUG ADMINISTRATION, “GUIDANCE FOR INDUSTRY: A FOOD LABELING GUIDE.” WWW.FDA.GOV/FOOD/GUIDANCECOMPLIANCEREGULATORYINFORMATION/GUIDANCEDOCUMENTS/FOODLABELINGNUTRITION/FOODLABELINGGUIDE/UCM064880.HTM.
It is important to note, however, that although manufacturers are required to indicate that a product contains any of the major allergens as an ingredient, they are not currently required to include an advisory statement on the label indicating the possibility of cross-contamination with statements such as, “This product was made in a facility that processes wheat.” Some companies include this information voluntarily, but if a label doesn’t include it, there are no guarantees that the food product has not been cross-contaminated.
The Food and Drug Administration (FDA) is currently in the process of establishing criteria for what qualifies a food to be labeled as gluten-free. Establishing a standard of what is g-free will compel all manufacturers to meet the same requirements and will empower consumers to be informed shoppers.
The proposed definition of the term gluten-free for voluntary use in the labeling of foods would mean that the food does not contain any of the following:
• An ingredient that is a species of wheat, rye, barley, or a crossbred hybrid
• An ingredient derived from these grains and that contains gluten
• An ingredient derived from these grains and that has been processed to remove gluten, if the use of that ingredient results in the presence of 20 or more parts per million (ppm) gluten in the food
• 20 ppm or more gluten. The FDA considers 20 ppm to be the lowest level of gluten that current testing methods can reliably and consistently detect. This tiny amount of gluten is considered safe for consumption by celiacs.
Certain food companies participate in a voluntary gluten-free certification program by the Gluten-Free Certification Organization (GFCO), a part of the Gluten Intolerance Group. GFCO gluten-free certification requires:
• Periodic gluten testing in the manufacturing facility using GFCO-approved testing methods, to meet the minimum GFCO standard of less than 10 ppm gluten in a finished product.
• Periodic plant inspections by a GFCO-contracted auditor.
• Random product testing from end-user shelves by GFCO.
You can find a list of currently certified gluten-free products by GFCO on their website. Products certified by GFCO have this symbol on the package:
The label on the right is taken from a box of protein cookies that proudly claims to be gluten-free in three different places on the actual box. For many of us, this would be reassurance enough that the bars are safe to eat. A quick glance at the ingredients confirms that the bars themselves contain no wheat, barley, or rye, but after checking a little more closely, you can see that they are produced in a facility that processes wheat.
Are the bars safe for celiacs to consume? It’s hard to tell. Because they are claiming to be gluten-free, the manufacturer may take precautions to ensure that the bars aren’t contaminated during production, but is that enough? Without government standards currently in place, they can make this gluten-free claim without testing the bars for less than 20 ppm of gluten, so we cannot know for sure. It’s ultimately up to you to decide whether it’s a risk you’re willing to take (or worth contacting the company over), but do exercise caution when reading and analyzing any product—even those that tout a “gluten-free!” claim.
A definitive answer would be very reassuring, but unfortunately, you can’t always tell from the label whether your food is gluten-free. This doesn’t mean that you should be paranoid about a can of chickpeas or a gallon of milk. Most single-ingredient foods present nothing to worry about. These types of foods are usually not processed in plants that process gluten and should be no problem.
The most questionable additives are made from wheat (rather than barley or rye) and therefore are required to carry the FDA’s allergen advisory, which is helpful. But, because there are no real regulations to confirm whether ingredients were processed in a facility with these allergens, there is still a risk of cross-contamination for some foods. Consuming foods with the Certified Gluten-Free seal or from a company that uses ELISA testing for gluten is currently the best assurance. You can also contact the manufacturer directly if you have questions about a particular product.
Believe it or not, I know as well as anyone how tough it can be to fit cooking into a busy lifestyle. I spend all day preparing beautiful meals for my clients, and honestly, sometimes the idea of cooking at home at the end of the day can be daunting. I know everyone feels that way sometimes, and that is why it is so important to keep your pantry well stocked to make cooking at home easy and enjoyable. Cooking for yourself is the absolute best way to ensure that you are eating gluten-free because you know exactly how your food is prepared and what goes into it. Having the basics on hand will help you avoid a trip to the store every time you set out to cook a meal and will save you time and money.
In keeping with the theme of this book, I’m going to focus on naturally gluten-free basic staples you can find at your regular grocer. It is true that a lot of grocery store chains are now beginning to carry some gluten-free alternatives to items like bread and cereal, which is fantastic. But at my local store, dry spaghetti made with wheat flour costs about $1.25 for 16 ounces (448 g), or just under $0.08 cents per ounce, while gluten-free rice spaghetti costs $3.99 for 12 ounces (336 g), or about $0.33 an ounce. Yes, it’s about four times more expensive to use the gluten-free alternative! Similar is true for breads and most other gluten-free replacement foods. Feel free to stock them if you can’t live without them, but do remember that there are plenty of naturally gluten-free foods that don’t require a substitution, can save you a bundle, and can feed the entire household (gluten-free or not) out of the same pot, simplifying mealtime.
On the next page is a list of my recommended pantry staples. Having items like these always on hand will make shopping easier and mealtime planning a breeze.
Apple cider vinegar
Balsamic vinegar
Canned and/or dry beans
Canned tomatoes
Canola oil
Chicken, beef, and/or vegetable stock (check the label—don’t buy any that contain hydrolyzed wheat protein)
Chocolate chips
Coconut milk
Cornstarch
Dried fruit
Extra-virgin olive oil
Fish sauce
Honey
Maple syrup
Mirin
Nonstick cooking spray (avoid cooking sprays formulated specifically for baking, which can have wheat flour added)
Nuts
Oats (labeled gluten-free)
Peanut butter and other nut butters
Polenta
Quinoa
Red and white wine
Rice
Sesame oil
Bay leaves
Black pepper
Cardamom
Cayenne pepper
Chili powder
Cinnamon
Coriander
Crushed red pepper flakes
Cumin, ground
Curry powder or garam masala
Garlic powder
Ginger, ground
Mustard, dry
Nutmeg, whole
Onion powder
Oregano
Paprika
Rosemary
Saffron
Sage
Salt, kosher
Star anise
Tarragon
Thyme
Turmeric
Sugar (granulated, brown, and powdered)
Vanilla extract
Butter or margarine made without hydrogenated oils
Carrots
Celery
Cheeses
Dijon mustard
Eggs
Fresh herbs
Heavy cream
Hot sauce
Jams or jellies
Ketchup
Mayonnaise
Milk or dairy milk substitute, such as almond or soy milk
Olives
Pickles
Salsa
Tofu
Bacon
Boneless skinless chicken breasts
Boneless skinless chicken thighs
Frozen fruit
Frozen vegetables (e.g., mixed vegetables, peas, edamame, etc.)
Ice cream
Shrimp
Apples
Bananas
Garlic
Lemons
Onions
Other fresh fruits
Potatoes
Sweet potatoes
Tomatoes
We’ve established how important your own kitchen is if you are gluten-free. Keeping it safe isn’t difficult, but it does require a little more TLC than it used to. If your entire household will now be gluten-free, you will want to scour labels and get rid of gluten-containing foods and anything that may have become contaminated (such as a jar of peanut butter or any condiments that may have accumulated gluten-containing bread crumbs), then clean all surfaces and cooking equipment very well. You may also want to consider throwing away wooden utensils and cutting boards (these have porous surfaces that may trap and hold gluten-containing particles) and any equipment that cannot be cleaned thoroughly, such as a toaster. If you live with gluten eaters who intend to stay gluten eaters, it may not make sense to rid the house of all gluten-filled foods, but it is important that everything be stored and labeled properly.
Maybe it’s been a while since you cleaned and organized your kitchen. Now is the perfect time! Start in the cabinets and pantries and work your way to the fridge. Pull out everything, and wipe down all surfaces thoroughly to get rid of crumbs and flour particles. Read all food labels carefully, and separate out anything that contains gluten in the ingredients or may be questionable. These items will now be discarded or stored in their own pantry or on shelves below your gluten-free items; the reason behind this is that if you store anything that can potentially contaminate your gluten-free foods above the g-free items, you risk crumbs or food particles falling into or onto gluten-free items. If the gluten-free items are stored on top, this won’t happen. If you have the space, however, it will definitely be easiest and most convenient to have separate cabinets or pantries for the g-free and g-filled items. As an additional precaution, you can store gluten-free items in sealed containers or zipper-top bags to prevent any accidental gluten access.
When it comes to kitchen equipment, it’s generally accepted that a thorough washing with soap and water will keep cross-contamination of gluten particles at bay, but wooden utensils and cutting boards should be assigned to gluten-containing or g-free foods only. If you feel more comfortable keeping all dishes, utensils, and pots and pans for g-free foods separate, I would suggest a color-coding system. For example, a red cutting board, a red silicone spatula, a bread knife with red tape on the handle, and a red enameled skillet could all be used for gluten-free cooking and would be very easy to identify without confusion. For equipment that cannot be washed, such as the toaster, it’s important to have separate toasters for gluten-free and regular breads. Alternatively, you can use one toaster oven but designate a toaster oven tray for gluten-free items only.
Now that we’ve got everything in place, it’s time to get to the really good stuff—there are 100 really yummy and naturally gluten-free recipes waiting for you in the second half of this book, and I can’t wait for you to cook them.
I want you to enjoy your time in the kitchen as much as I do, and I think that it’s all in the approach. Here’s my philosophy:
We live in an age of food snobbery. You don’t need to forage for your own mushrooms, own a six-burner Viking range, or know the difference between osetra and beluga caviar to cook amazing meals for your friends and family. Your impossibly small studio kitchen can still churn out impossibly delicious meals. I know plenty of people who don’t cook because they find it intimidating or scary, but I’ve been cooking my whole life and I still make mistakes. It will happen, but it’s the best way to learn. You’ll get better with practice. Be sure to check out on the “How to Read a Recipe” section on page 60 if you’re feeling nervous, and just take it step by step.
Have you ever heard anyone make definitive statements like, “Red wine goes with meat, white wine goes with fish”? In very general terms that may be so, but the way I see it, if you hate red wine, you aren’t going to enjoy it with your steak regardless, right? When you cook at home, eat and cook what you like. If you don’t like cilantro, you can still make the Sweet Mango Guacamole on page 108, just leave the cilantro out! Or if you hate pecans, just substitute almonds in the granola on page 78. Everyone’s taste is different. Add that to the slew of common dietary restrictions out there, including gluten sensitivities, and you have plenty of reasons to justify changing a recipe, making substitutions, or omitting nonessential ingredients as you see fit. You are the boss in your kitchen!
Using the best-quality ingredients will result in the best final product. If you have the budget for—and access to—local, organic ingredients, make them your first choice. They are the healthiest, tastiest choices and are better for the environment.
Keeping an organized kitchen is imperative to making mealtimes easy. A few helpful suggestions:
• If you keep duplicates of items like cereal or milk on hand, organize by expiration date, keeping items that expire first in front of items that expire later so that they get used up sooner.
• Space savers like spice racks, lazy Susans, and plastic bag dispensers cost only a few dollars but can make a world of difference in keeping items easily accessible and organized.
• Keep items you use most often within easy reach. Your favorite sauté pan, a strainer, a whisk, a silicone spatula, and measuring cups and spoons are items you’ll want at your fingertips every day.
Words to live by! Keeping a crumb-free kitchen is a must to avoid gluten contamination, and the last thing you want to worry about after preparing a beautiful meal is the pile of dishes in the sink. If you are waiting for water to boil, wipe down all the counters. Resting your meat before slicing it? Take the trash out, or do a few dishes. Thirty seconds here or there will make all the difference and keep you composed and feeling in control.
It can and should be fun to cook at home. Don’t take yourself so seriously, laugh off those mistakes, and have a blast. I keep an iPod dock in my kitchen so I have great music on hand at all times, too. If you will be spending the afternoon cooking for a dinner party, invite one or two friends to join you a bit early and help with the prep. Open a bottle of wine, crank up the music, and start the party early!
If you are just learning to cook, it’s helpful to understand exactly how to navigate a recipe. Consider it your GPS to the perfect dish.
The first thing you should always do is read a recipe from start to finish. Make sure you have all of the ingredients you need, all of the proper equipment, and plenty of time to make the recipe.
Next, you will want to prep the ingredients. The ingredient list will show all of the ingredients needed to prepare the dish and, in most cookbooks and professional sources, they will be listed in the order that you will use them. You’ll also find out how much of each ingredient you need and how to prep it, if any preliminary readying is required. When measuring your ingredients, pay special attention to the way the words are ordered. For example, 1 cup (110 g) chopped almonds means that you would chop your almonds first, then measure out 1 cup (110 g), whereas 1 cup (145 g) almonds, chopped means that you would measure out 1 cup (145 g) whole almonds first, and then chop them. This may seem like a trivial difference, but it can make a big change in the outcome of your final recipe. Just remember that the word that comes first signifies what you do first.
Once you have everything in place you can get started! Follow each step carefully and remember that cooking times are approximate, so look for other indicators of doneness, such as “bake until golden brown” or “cook until the onions have turned translucent” to guide you.
If you’re new to cooking, reading a recipe might seem foreign to you, because cooking has its own language. If you encounter any terms you aren’t familiar with, refer to the list below, which includes definitions of some common cooking terms you may see in a recipe.
Bake: To cook in the oven with a dry, moderate heat and no direct exposure to a flame.
Baste: To brush a sauce, fats, or juices over meat during roasting. This will keep meat from drying out and add flavor.
Beat: To blend an ingredient or ingredients by vigorously whipping with a whisk, a fork, a spoon, or an electric mixer.
Blanch: To briefly immerse a food (usually produce) in boiling water. This technique is often used to bring out the green color of a vegetable.
Blend: To mix ingredients together to obtain a homogenous mixture.
Boil: To cook food in water or stock that is bubbling.
Braise: A cooking technique that involves slow, moist cooking in liquid. This technique is often used to tenderize tough cuts of meat.
Broil: To cook food directly under a flame. This is typically listed as a setting on your oven. The broiler may be in the oven itself, or a drawer below the oven.
Deglaze: To add a small amount of liquid, such as wine or stock to a pan in which foods (usually meats) have been cooked. This liquid loosens the caramelized bits of food stuck to the bottom of the pan and helps incorporate them into a flavorful sauce.
Dice: To cut into small cubes.
Dredge: To coat a food evenly with a flour or cornstarch.
Fold: To gently combine a mixture by passing a spatula down through the center of the mixture, across the bottom, and up over the top, repeating as necessary to combine the ingredients, but keeping as much air in the mixture as possible.
Grate: To shred a food into fine pieces by running it along a microplane or grater.
Grease: To coat a pan or skillet with a thin layer of butter or oil to prevent ingredients from sticking.
Jullienne: To cut into thin strips.
Marinate: To coat or immerse foods in a flavorful liquid. This adds flavor and can tenderize foods before cooking. The flavorful liquid is referred to as the marinade.
Mince: To cut into very tiny pieces.
Poach: A moist cooking technique where food is cooked slowly in a simmering liquid.
Purée: To mash or blend food until smooth and creamy.
Reduce: To cook a liquid down so that some of the moisture evaporates. This will reduce the liquid’s volume, concentrate the flavors, and thicken the liquid.
Roast: A dry cooking method where food is cooked uncovered in the oven, usually at a higher heat than baking.
Sauté: To cook food quickly in a small amount of fat. This is done in a shallow pan on the stovetop over direct heat.
Score: To make shallow cuts across the surface of a food, sometimes in a crisscross pattern. This technique can be used to promote even cooking, crisp the fat or skin of a meat, tenderize meat, or allow for better absorption of a marinade.
Sear: To cook meat quickly over very high heat. This browns the outside and seals in juices.
Set: Allowing a food to solidify, usually by cooking or chilling.
Sift: Passing ingredients through a fine mesh to remove coarse particles. This process can also be used to blend different flours or starches. It introduces air into the ingredients.
Simmer: Cooking a liquid at a very low temperature so that only small bubbles gently break the surface.
Skim: Using a ladle to remove fat on the surface of stocks, soups, sauces, or other liquids.
Steam: To cook food suspended above boiling water (usually in a steamer basket) in a covered pot. The food does not come into direct contact with the liquid, which helps retain the flavor, shape, and nutrients of the food.
Water bath: To cook food by placing it into a vessel that is then set into a pan of simmering water. The pan is then placed in the oven, which allows the food to cook slowly and gently. Often used for custards or other dishes that need slow, even heat for cooking.
Whip: To incorporate air into ingredients, such as egg whites or cream, by whisking briskly until light and fluffy.
Whisk: To mix by beating vigorously. Usually done using a utensil of the same name.
Zest: The thin, outermost layer of the rind of citrus fruits, which contains oils with highly concentrated flavor. Use a microplane to remove the zest from citrus and finely grate it simultaneously.
