By Michelle Beck

Gluten intolerance can be a depressing diagnosis and some people, not understanding their options, get frustrated and give up. This is unfortunate, because for those with celiac, avoiding gluten brings a huge improvement in health and overall well-being.

Gluten is a protein found in wheat, barley, spelt, kamut and rye. It is not found in oats, but many gluten-intolerant people avoid oats as well, because of the possibility of contamination with gluten. Gluten provides elasticity to baked goods, so many manufacturers actually add extra gluten to their whole wheat breads to make them more elastic.

Gluten intolerance can come in two forms – celiac disease and non-celiac gluten intolerance. Simple blood tests can diagnose this. The symptoms of celiac disease include stomach problems, including diarrhea and constipation. Some people with a diagnosis of irritable bowel syndrome later discover that they are gluten-intolerant. Some parents find that their autistic children do better on a gluten-free diet. Some people (myself included) are “silent celiacs” with no stomach problems at all.

My doctor initially tested me because I have other food allergies, environmental allergies and Hashimoto’s thyroid disease, as well as family history of late-onset type-1 diabetes and stomach cancer. These diseases are heavily associated with gluten intolerance, as are colon and even some liver problems. In my case, I tested negative for celiac disease, but highly positive on the part of the test that measures antibodies to gluten.

When I was diagnosed with gluten intolerance, I was fortunate to have two wonderful, gluten intolerant neighbors, Jan Nord and Karyn Purcell, who were kind enough to share their extensive knowledge with me. Their advice made the transition easier for me. Many gluten-free blogs and support groups can also be found with a quick Internet search. Unfortunately, many inedible gluten-free items exist, but careful shoppers can find food that even gluten-eating people will happily devour. Of course, it is best to eat the many naturally gluten-free foods, but sometimes a person just has to have a pizza or a cookie.

Eating out at restaurants can be a problem, but there are usually a few items that are naturally gluten-free. I did have a bad moment at a pizza place once, when the only alternative was a plate of iceberg lettuce and dressing, but that was the exception rather than the rule. The advent of low-carb eating has been a lifesaver for GF people. Most sandwich places will serve the sandwich fixings over lettuce, or in a bowl with no bread. When you are in a restaurant, just read the menu carefully, find the item that looks most GF, then ask the server if the item you’ve chosen has been dredged in flour, or if flour has been used as a thickener in sauces or soups. I always ask politely, and most servers have been very nice about it.

I used to say that I am allergic to wheat, but had a few comical restaurant conversations as a result. More than once, I have had servers ask me why I don’t just have the white bread instead, if wheat is a problem. I always kindly explain that white bread is made with wheat flour as well, but it amazes me how much people don’t know about their food. If I feel that the server is confused, I explain that I am allergic to flour, and that seems to clarify things for them.

Gluten-free products can be found at Lassen’s, Trader Joe’s, health food stores, Amazon.com, Whole Foods and regular grocery stores, such as Vons and Albertsons. The quantity and quality of the items available can vary greatly. Some brands, such as Glutino, Kinnikinnick and The Gluten-Free Pantry are generally good brand-wide. Bob’s Red Mill is a good source for flour, but be cautious of their mixes, as they vary in quality. Bob’s Red Mill uses bean flour (garbanzo and fava) in some of their products, so read labels before buying. Bean flour is gluten-free, but I don’t care for the flavor and I have heard some people report that it makes them feel ill. Ener-G makes many products, but I can only recommend the pretzels. If you try a GF product and don’t like it, don’t assume that all GF food is bad. Flavor and texture vary dramatically between brands, and there are many delicious GF foods on the market.

Flours:

Rice flour is the primary gluten-free flour because of its neutral flavor. It can be gritty, so I buy finely-ground rice flour from the Asia Market to combat this. White rice flour is not very nutritious, however, so I use brown rice flour when I can. I buy finely-ground brown flour made by Authentic Foods.

Cookbooks and Gluten-free recipe blogs:

One of my favorite GF cookbooks is “Gluten-Free Baking Classics” by Annalise Roberts.

Many gluten-free recipe blogs exist. Two of my favorites are the Gluten-Free Goddess and the Gluten-Free Girl. The Gluten-Free Goddess has a section on baking tips that I found very helpful. Her newer recipes are vegan, as she discovered she has many more allergies, but she has a searchable archive, including a GF/casein-free section for those following that diet. Her pumpkin-corn muffins are very good with soup. (They are not a sweet breakfast muffin)

Alton Brown also has a good GF chocolate chip cookie recipe.

Mixes and other packaged foods:

Betty Crocker recently introduced a line of GF cake, cookie and brownie mixes. I have seen them at several grocery stores, so they are readily available. They are made with white rice flour, so aren’t overly nutritious, but they are very good. My gluten-eating husband and child readily eat them, which helps save me from my sweet tooth. Betty Crocker has a number of variations (like carrot cake) using the GF mixes. Just go to www.bettycrocker.com and type “gluten free” into the search box.

The Gluten-Free Pantry has delicious mixes for a variety of baked goods. I have served both their coffee cake and chocolate cake to gluten-eating guests, and was left with an empty pan. I buy these through Amazon.

For excellent pancakes, try Pamela’s Baking Mix. This is another item that non-GF people eat with no complaint. I often substitute club soda for the water in the recipe, to make them even lighter.

Bread is a huge challenge for GF people. The rice bread most commonly found at Trader Joe’s and grocery stores is, in my opinion, dense, dry and generally awful. Pamela’s Bread Mix makes a very good bread. The dough can also be baked in muffin tins for rolls. Even if you don’t cook often, the mix is easy to use and worth the effort. It can also be used for pizza. I par-bake the crust for 5-6 minutes before putting on the toppings to keep the crust from getting soggy.

Other good brands to try are: Glutino, Kinnikinnick and Blue Diamond Nut Thin crackers. Lassen’s carries them, and they can be bought in bulk on Amazon.com. Trader Joe’s also carries brown rice tortillas, which can be used for sandwich wraps. I freeze them right after buying them and soften them slightly in the microwave.

Glutino’s wafer cookies are addictive, as are Kinnikinnick’s chocolate chip Montana’s cookies and their gingersnaps. Glutino also makes great pretzels.

I understand Great Harvest Bread Company on Hageman makes GF bread on Fridays, but I have not tried it. From what I understand, the base is white rice flour.

Bob’s Red Mill makes a terrific GF hot cereal, similar in texture to cream of wheat. It is good with a spoonful of apple butter and a few toasted walnuts.

For a warm winter breakfast, I also love polenta or grits with butter and honey or cheese.

Pasta

Many GF pastas exist, such as rice, corn, and quinoa. But I think most are mushy, taste odd or both. The very best GF pasta is made of rice by Tinkyada. It comes in all different shapes. Lassen’s carries it, as well as Amazon. I made lasagna for my mother-in-law last year, and she could not believe the pasta was GF.

Foods that are naturally gluten-free:

Green leaf lettuce leaves can be used to wrap sandwich ingredients.

Hispanic markets are a great source for fresh-made corn tortillas, as well as other corn-based items such as huaraches, arepas, and pupusas.

Rice, quinoa, millet, polenta and grits all make great side dishes.

Number one GF tip:

Gluten-free foods dry out quickly, so they should be frozen as soon after baking or purchase as possible and allowed to thaw on the counter when it’s time to eat them.

A word about surprising people with ingredients

I am appalled when I hear people bragging about how they tricked their guests into being healthier by replacing part of the egg yolks in deviled eggs with tofu or hiding foods they consider to be healthier in traditional recipes. Coming from someone with food allergies, please, please don’t do this without warning people.

I am allergic to soy (it is in the top five of allergens) and eating those deviled eggs (which I would have assumed were safe for me) would have made me ill. I don’t like to make a big deal about my allergies, and will generally just look for foods I know to be okay. I know other allergic people are like this, so potluck cooks, please do allergic folks a favor and identify any unusual additions to foods. Some people’s allergies will just make them ill, but others can be life-threatening.  Thank you!