Listed below are the top 5 must-have items in a gluten free kitchen.
1. HERBS AND SPICES
As someone who has followed a gluten free diet for some years now, I know that most gluten free food on its own can be quite bland. I also know that packet mixes can be very expensive for their limited purpose. So, one of the staples in my kitchen is individual herbs and spices. Rather than spending £1 PER MEAL on seasoning packets, why not invest in different herbs and spices which can serve a vast range of purposes. For example, chilli flakes, paprika and chilli powder can be added to bring some heat to everyday foods like beans as well as being used in chilli con carne and curries.
Herbs and spices are also proven to have several health benefits, including anti inflammatory purposes, helps with heart problems and aiding any digestive problems.
2. GLUTEN FREE PLAIN FLOUR
This may seem like an obvious necessity but it’s still important to include it. One of the things I have noticed since being diagnosed is the overpricing of all our usual favourite treats, such as cakes, brownies, pies etc. So, for a cheaper alternative, why not make your own? There are loads of gluten free recipes. For those who prefer a more natural option, you can use rice flour, almond flour or buckwheat flour instead.
TOP TIP: for those who are under 18 and living in the UK, if you get diagnosed as coeliac you are eligible to get gluten free flour prescribed to you monthly! This has been great for me since I do a lot of baking. Its definitely something to keep in mind.
3. Xanthan Gum
On the theme of cooking your own food, one ingredient which helps makes gluten free treats appear ‘normal‘ is. Xanthan gum replaces the elasticity and ‘stickiness’ lost since there is no gluten. As a result, things like biscuit, scones and pastries don’t crumble as much and hold their shape much better. Some all flour blends already contain xanthan gum. However, if it does not, you can buy it separately and add it to
your bakes. I have linked the one I use below.
4. RICE/ QUINOA (WHEAT ALTERNATIVES)
One misconception about what coeliacs cannot eat is that some people don’t realise we can eat rice, quinoa and other similar grains. These are a great alternative to things like pasta and bread if you want to stay full for longer. Plus, they are so versatile! Cook quinoa by adding equal parts quinoa to water into a pan and cooking until all of the way is absorbed. To cook rice, as one part rice to two parts water into a pan and cook until it is light and fluffy (brown rice takes a lot longer to cook but is slightly less processed).
5. GLUTEN FREE PASTA
Although I mentioned earlier how great it is to make your own gluten free foods, some can be trickier than others. Since gluten is a key ingredient in pasta and, unless you are semi- experiences and willing to experiment with making gluten free pasta, it might be best to buy. You don’t necessarily need to include pasta in your diet but it is so versatile. Some people complain it is gloopy and sticky (this happened to me the first time I tried to cook it). However, the key thing to remember is that gluten free pasta takes less time to cook than ‘normal’ pasta. Apart from that, it can be cooked as usual, just keep a closer eye on it.
You can buy gluten free pasta from most (if not all) supermarkets.