Catering for a gluten free friend
"I'm on a gluten free diet" This simple sentence from a potential dinner guest can trigger fear to someone unfamiliar with gluten free cooking. If you've got a friend who has coeliac disease or has to eat a gluten free diet, it might be a challenge to know what to feed them if it's not something you're particularly familiar with.
Here's a few gluten free staples (and luxuries) that you might want to think about keeping in your pantry cupboard to make it easier next time they pop by unexpectedly for dinner.
What is gluten?
Gluten is a protein found in wheat, barley and rye - so anyone on a gluten free diet will be avoiding these as ingredients.
Some foods will contain wheat and gluten as an added ingredient such as to thicken it, or a coating.
Oats are debatable! The protein in oats is similar to that in wheat, so some people with coeliac disease may not tolerate them. However, oats are often grown and processed with other gluten containing grains, so can be ‘contaminated’ with gluten unless they are labelled gluten free
Naturally gluten free foods
You don’t have to overthink gluten free cooking as many of the recipes you cook on a daily basis can be gluten free.
Vegetables, meat, chicken, fish, and milk are naturally gluten free.
I think where people often get worried about gluten free is often in relation to using bread or pasta as a main carbohydrate sauce.
Carbohydrate foods that are naturally gluten free include:
Rice
White and sweet potato
Quinoa
Lentils and beans
Buckwheat
If in doubt, check the food label for ingredients. By law, if a food contains wheat or gluten, this must be highlighted in bold.
Gluten free staples
If you like eating with your gluten free friend and want to save them the hassle of eating before they come, or bringing their own food it's worth thinking about stocking some of these staples in your pantry.
Gluten free flour mix - Having a pack of gluten free flour mix in the cupboard is great if you want to whip up a last minute batch of gluten free pancakes for a lazy Sunday brunch or make a gluten free cake for afternoon tea. Mixes contain a variety of different gluten free flours which aim to mimic wheat flour as best as possible giving the best results with the least amount of hassle.
Gluten free pasta - If you love eating pasta, having some gluten free pasta in the cupboard is a must for your next Italian dinner party. Having it on standby means that you won't have to go out of your way next time your GF friend or family member drops by for dinner. Pro tip - make sure the water is BOILING hot, and err on the al dente side when cooking.
Gluten free crackers - If you (and your friends) like eating cheese and crackers, a pack of GF crackers in the cupboard is handy to have around. Just make sure you put them out on a separate plate to avoid cross-contamination.
Gluten free sliced bread and/or bread rolls - Most gluten free breads freeze well and can be stored in the freezer for a good few months. Buy a loaf of bread or pack of rolls when they are on special and stick it in the freezer so you make a last minute gluten free sandwich or GF hamburger.
Gluten free extra’s
Not essential items by a long shot, these are little extra's which can be handy should you ever want a last minute gluten free dinner party or afternoon tea.
Gluten free pizza base mix - Perfect for your next pizza party, having a gluten free pizza base mix in the cupboard means that no one is left without. There are also plenty of premade bases that you could keep in the freezer if you don't like using dough.
Gluten free biscuits - There are lots of different gluten free biscuits available on the market these days for your gluten-avoiding friend. Some even come in handy portion sized packs which means the whole packet doesn't have to be eaten at once.
Sneaky gluten free swaps
As I mentioned before, gluten can be found in many foods that you may not expect. If you like cooking Asian dishes, you may realise that soy sauce is typically made with wheat. An alternative is to use Tamara sauce, which will give you a similar taste.
Conscous is another ingredient that catches many people out who don’t realise it’s made with wheat. If you often cook with couscous, having a pack of gluten free couscous in your cupboard means your GF friend won't go without. It's made with maize so is pretty yellow, but taste wise it's just as good as the wheat version. Just cover with boiling water like wheat couscous and let it absorb to cook - ignore any instructions that say to boil it unless you like goopy couscous. Alternatively, use quinoa instead of couscous for a nutritious naturally gluten free alternative.
Until next time,
Gemma
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