Gluten-free goodies need not be a hindrance to make. With a few basic modifications you can make delicious gluten-free foods that even those who don’t suffer from food intolerances can enjoy.
What is a gluten-free diet?
Gluten-free diets are followed by those suffering from coeliac disease, a lifelong auto-immune condition that hinders the absorption of nutrients by the small intestine. Gluten is a protein that is found in a number of grains including wheat, barley and rye. Some people with coeliac disease are also sensitive to oats.
Baked goods pose a particular problem: it’s gluten that gives bread its elasticity and cakes their spring. Gluten-free flours are a little more difficult to work with than regular flours, but it’s just a matter of getting used to cooking with them.
What is gluten?
Put simply, gluten is a form of protein found in wheat (including spelt, semolina and durum), rye, barley and triticale (a hybrid). These grains each have slightly different proteins: gliadin in wheat, secalin in rye and hordein in barley.
These are collectively known as prolamins. These promalins are what cause problems for people who are intolerant to gluten.
What can coeliacs eat?
The gluten-free diet means avoiding foods that contain wheat, barley, rye and oats. There’s plenty of information available to help you to choose food successfully.
Foods that are naturally gluten-free: Natural raw meat (fresh, smoked, frozen); Natural raw fish (fresh, smoked, frozen); Shellfish (fresh, frozen); Fruit (fresh, frozen, tinned in syrup or natural juice); Fresh herbs and plain individual spices; Dried beans, peas, lentils and pulses; Plain natural nuts and seeds; Eggs; Dairy products including milk, cream, butter, natural yoghurt, natural cheese and crème fraiche; Pure oils and fats; Rice (all varieties of natural rice); Naturally gluten-free flours.
It is important to note that naturally gluten-free flours are not regulated in the Republic of Ireland and can be contaminated with gluten during milling.
The following flours are naturally gluten-free, however great care must be taken when purchasing them: Rice flour, Brown rice flour, Polenta, Maize/Cornmeal; Buckwheat; Corn starch; Potato starch; Tapioca starch; Soya flour; Potato flour; Chickpea/gram flour; Lentil flour; Cassava; Quinoa; Millet; Chestnut flour; Sorghum; Teff.
To ensure you are buying a brand that is not cross-contaminated, always check the food list on www.coeliac.ie
Foods that are not gluten-free and should be avoided if you are coeliac or following a gluten-free diet include: Wheat; Barley; Rye; Oats; Spelt; Kamut; Bulgar wheat; Cereal filler; Wheat starch; Wheat bran; Wheat germ oil; Semolina; Couscous; Durum wheat; Farina; Kibbbled wheat; Malt; Malt extract; Malt flavouring.
Check those labels
Assume nothing. Just because a food item doesn’t list gluten in the ingredients doesn’t mean it’s not there. ‘Spices’, ‘natural flavourings’ and ‘maltodextrin’ are some of the worst culprits for having hidden gluten.
