While gluten is found in a lot of common foods, plenty of people have figured out ways to make recipes that taste just as good without those ingredients. Rebecca Pytell, a food blogger who has celiac disease, an autoimmune condition that interferes with the digestion of gluten, is one of them. She uses her site, Strength and Sunshine, to share gluten- and allergy-free recipes, and says that it’s entirely possible to whip up a gluten-free meal for your next occasion, no special culinary skills required.
A Primer on Gluten-Free Diets
Avoiding gluten is a must for individuals with celiac disease, since ingesting it can cause severe inflammation to the small intestine and inhibit the body from absorbing vital nutrients. An estimated two million Americans, and 1 percent of the world’s population, have celiac disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases, and it is believed that many more have not been diagnosed. There are also folks with nonceliac gluten sensitivity (NCGS) who don’t have celiac but experience adverse health effects, like nausea, bloating, and fatigue, upon consuming gluten. A study published in October 2017 in the World Journal of Gastroenterology found that NCGS may affect up to 6 percent of the United States population, but the condition is difficult to diagnose. People with rheumatoid arthritis (RA) or Hashimoto’s disease may also eat gluten-free, explains Samantha Cassetty, RD, a nutrition counselor based in New York City, because gluten may trigger inflammation in their conditions, but robust research on the topic is lacking, Cassetty adds. Gluten intolerances aside, the gluten-free diet surged in popularity over the last decade. In 2013, Time called it the fad diet of the decade, and that same year, NPR reported that upwards of 30 percent of Americans wished to either cut back on gluten or avoid it completely, citing goals to lose weight or eat healthier. It’s worth noting that more recent research — including a study published in July 2019 in the Journal of Nutrition and Metabolism — found that those efforts aren’t always healthful, and avoiding gluten without medical input can result in nutrient and vitamin deficiencies including those in fiber, calcium, magnesium, and zinc. Pytell adds that because gluten can be snuck into packaged foods via cross-contamination during manufacturing — which is especially dangerous for people with celiac disease — a gluten-free diet often ends up featuring mostly simple, whole foods. Using this guide with expert tips, key ingredients to use (and avoid), meal planning resources, and recipes can help you accommodate the dietary needs of anyone who is avoiding gluten for any reason. RELATED: Who Really Should Be on a Gluten-Free Diet?
Vegetables, fruits, and nutsBeans and starches like potatoes and squashLean proteinsWhole grains like quinoa, millet, buckwheat, rice, and cornUnflavored cow’s milk and butter (Always check the label for additives that might contain gluten.)Most cheeses (aside from blue cheese, which may contain bread mold)EggsGluten-free flour — buckwheat, brown rice, almond, or chickpea are common favoritesGluten-free pasta — including varieties made from chickpeas, quinoa, and other gluten-free ingredientsArrowroot powder or cornstarch to thicken sauces and gravyExplicitly labeled gluten-free packaged foods
The most important thing you can do when picking up gluten-free ingredients is to check every food label — read the ingredients list and look for a tag that reads, “gluten-free.” “From simple bagged tea to seasoning mixes, always check before buying that box or opening that bag,” Pytell urges. RELATED: How to Cook for Someone With Type 2 Diabetes During the Holidays
Bleached flour, bread flour, semolina, wholemeal flour, and cake flour (Use almond, chickpea, or buckwheat flour instead.)Brewer’s yeastBread crumbs and croutons (Use crushed gluten-free crackers, corn flakes, or nuts instead.)Cereal (unless it’s certified gluten-free)Baking mixesPasta (unless it’s certified gluten-free)CouscousBeerFarroMatzoSoy sauce (Use coconut aminos instead.)Teriyaki sauceUdonOats (While they are technically gluten-free, Cassetty warns that most commercially processed ones are cross-contaminated by wheat during harvesting. If you’re going to use oats, make sure they’re certified gluten-free. Pytell purchases hers from Gluten-Free Harvest.)
1. Kale and Brussels Sprouts Salad
As Pytell says, whole foods are always a safe bet, and this salad is chock full of ‘em. A bed of kale and Brussels are complemented by oranges, pomegranates, red cabbage, hazelnuts, and almonds — all topped with an oil-based dressing. It will taste good and look gorgeous on the table. Nutrition per serving (serves 6): 232 calories, 14g fat (2g saturated fat), 5g protein, 26g carbohydrates, 5g fiber, 12g sugar, 31mg sodium Get the recipe at Sunkissed Kitchen
2. Cranberry Chicken
This recipe has minimal ingredients — cranberries, chicken, herbs, and spices — but boasts tons of flavor. Serve it up with some roasted vegetables and call it a meal. If you’re watching your sodium intake, cut back on the salt called for in the recipe. Nutrition per serving (serves 3): 399 calories, 17g fat (3g saturated fat), 37g protein, 23g carbohydrates, 6g fiber, 11g sugar, 952mg sodium Get the recipe at Well Plated by Erin
3. Gluten-Free Stuffing
A recipe approved and recommended by the Celiac Disease Foundation, this stuffing uses special gluten-free bread to achieve a familiar stuffing texture. Keep in mind that even gluten-free stuffing can high in calories, fat, and carbohydrates, so portion wisely. Nutrition per serving (serves 8): 376 calories, 18g fat, 11g protein, 41g carbohydrates, 2g sugar, 540mg sodium Get the recipe at the Celiac Disease Foundation
4. Balsamic Olive Oil–Braised Green Beans
A veggie side is a must-have for your spread, and this one is as beautiful as it is nutritious and tasty. Nutrition per serving (serves 5): 143 calories, 11g fat (1.8g saturated fat), 1.6g protein, 9g carbohydrates, 2.5g fiber, 4g sugar Get the recipe at Cotter Crunch
5. No-Bake Pumpkin Cream Pie
Forget worrying about a pie filling setting in the oven. This no-bake recipe guarantees good form, and it’s super easy. The crust is made of gluten-free Honey Nut Cheerios, so it’s sure to be a hit. Nutrition per serving (serves 8): 281 calories, 17g fat, 2g protein, 30g carbohydrates, 23g sugar, 174mg sodium Get the recipe at the Celiac Disease Foundation
Common Cross-Contamination Cases (and How to Avoid Them)
According to the United States Department of Agriculture (USDA), cross-contamination is the transfer of a harmful substance or bacteria (in this case, gluten) to food from other foods, cutting boards, or utensils when they aren’t handled properly. That means you’ll want to make sure the knife and cutting board you used to slice bread last week are thoroughly cleaned and sanitized before they join the gluten-free prep party. And if you happen to be making food that isn’t gluten-free for other attendees, use completely separate cookware for everything. Additionally, make sure to clean all appliances before using them to cook or warm gluten-free foods (think: microwave splatters, oven crust, toaster crumbs, dirty electric mixers) and assign separate serving utensils to all dishes. Lastly, wooden spoons, unless exclusively used for gluten-free food, are a no-go — wood is porous and traps gluten in, no matter how well you wash them. Beyond Celiac Beyond Celiac is not only a great place to learn more about celiac disease, it’s also a well-rounded resource for learning the dos and don’ts of the gluten-free diet — check out the website’s overview page for more. Gluten-Free: The Definitive Resource Guide This book is a national bestseller for a reason. In it, dietician Shelley Case provides practical advice and information about the gluten-free diet, plus meal planning tips and recipes. Gluten Intolerance Group The Gluten Intolerance Group’s site goes in depth about the nuances around NCGS versus celiac disease. It’s a great resource for understanding the difference between the two, and how they may need to be accommodated differently. The Allergy-Free Cook Bakes Cakes and Cookies Dessert is probably one of the most intimidating gluten-free tasks to tackle, but this book makes it infinitely easier. It also includes recipes that are soy-free, dairy-free, and egg-free — so everyone at the table can enjoy them. Celiac Disease Foundation The Celiac Disease Foundation is a go-to official resource for all things celiac-related. The website even has a page dedicated to social and holiday dining, which is worth browsing so you can be as prepared as possible.
The Bottom Line
All things gluten-free may be a lot to take in at once, but cooking that way — especially for one evening — isn’t as difficult as it seems. And who knows, your modified recipes just may become new seasonal favorites.
