It was after I set up my blog that I discovered exactly how many fellow gluten-free foodies I have out there and we seem to have a few things in common... a special appreciation for flavours and food that is simply good for you, renewed energy, and a delight in being able to share that. None more so than Gluten-Free Girl, Shauna James Ahern, and Gluten-Free Goddess, Karina Allrich.
Yes, it is undeniably devastating at first, when you contemplate weekend al fresco lunches without a basket of warm portuguese rolls, easy end-of-week nights in with a bottle of vino but no pizza delivery, or a cappuccino at your corner coffee shop without the muffin to go. Eating on the run, even eating on a plane, is something you need to plan ahead for.
For those of you wondering what a celiac sufferer or gluten-intolerant person can't eat, the answer is: any grains containing the proteins gliadin and glutenin. These include...
Wheat
Barley
Rye
Triticale (a hybrid of wheat and rye)
Spelt/Dinkle
Kamut
Bulgar wheat
Einkorn
Durum wheat/Emmer
Oats (unless you can buy gluten-free brands)
Derivatives thereof...
Barley flour
Barley malt
Cous cous
Modified wheat starch
Semolina
Rusk
Rye flour
Wheat bran
Wheat berry
Wheat germ
Wheat protein
Wheat rusk
Wheat starch
Farina
Fu
Graham flour
Matza/Matzo Seitan
Well that's not such a biggie you say. Au contraire... these grains and their derivatives are used as fillers and glues in everything from sausages and certain deli meats, to chocolate, ice cream, sauces and sweets, baking powder... even the rice crispies and corn flakes that should be naturally gluten-free aren't. Have a look at my "labels girl" link for a list of foods and beverages where gluten is hidden. The list is seemingly endless and would no doubt leave your friends wondering whether they'll ever be able to entertain you again.
The only way to stop yourself from digging a hole of rice cakes to hide in is to make the most of what you can eat, do a little homework and see what else the world has to offer. Think about it. People didn't always wake up to bran in a bowl.
It is a good thing that I was brought up with a healthy sense of adventure. If I wasn't intrigued by the whole new menu I have out there I'd be in a bit of trouble. It does also help that I have the most wonderfully multicultural family. South African, Australian, Irish, Norwegian and Indian... and every one of their cuisines has something delicious to offer - that we can eat!
Somewhere along the production line wheat became mainstream, and a lot of us have never even tried the alternatives.
Potato - While it would be understandable if you thought the good old spud belonged to the Irish, it did, however, originate in Peru and was only introduced to Europe in the 1500s. And while it's definitely something most of us can get our hands, few of us know there are 5,000 varieties to try, and they're packed with vitamins, minerals and fibre (if you're worried about living without Special K).
Potato flour - Ground potato used as a thickener. It has a strong potato taste and is a heavy flour, so don't muddle this up with potato starch an attempt to bake with it.
Potato starch/potato starch flour - This has a neutral flavour and is very light, so works well in baked goods. It is, in fact, a big part of Scandinavian cooking.
Maize/corn - It originated in the Americas and its most delicious form is, obviously, straight off the cob (or popped to accompany a good movie), but the flour and meal are great gluten-free alternatives.
Maize meal - from polenta in Italy to phutu/pap in South Africa, maize meal is used as a staple porridge across the globe. The degree to which it is ground will affect the consistency of the dish.
Maize/corn flour - You'll be pleased to know Mexican isn't off the menu if you can find genuine tacos or tortillas made from masa, or corn flour (much finer than corn meal). Don't confuse this with corn starch.
Corn starch - Most European companies label corn starch as corn flour. Don't make the mistake of baking with a box of this. It is only used in small quantities.
Corn syrup - made from hydrolyzed corn. It is a good alternative in baking if you're allergic to cane sugar.
Sorghum - The grain of a species of grass, it's the fifth most important cereal crop in the world, so definitely worth trying. In many countries sorghum is fermented to produce alcohol, however the grain (slightly ground) also makes a delicious porridge.
Sorghum flour - a great wheat-alternative in guten-free baking.
Millet - It's been around for centuries and is a large part of the diet in parts of India, China and Nepal. It has almost as much protein as wheat (but without the gluten), and is rich in B vitamins, magnesium, calcium, zinc, iron and potassium. The grain is used to make a porridge, flour for flat breads and millet beer.
Almond flour - this flour, obtained from ground almonds is delicious in baking.
Amaranth - You'll find the grain traditionally used in Africa, and if you read what wikipedia has to say about it you'll wonder why we aren't all growing it. It may even ward off those grey hairs!
Rice - white, brown, arborio, basmati... whatever form you find it in, you can eat it! Brown and white rice flour are ingredients in gluten-free flour mixes, but have a bit of a gritty texture that takes some getting used to.
Rice bran - the outer layer of brown rice, which is rich in vitamins and minerals
Arrowroot starch - this thickener is an alternative to corn starch.
Gram flour/chickpea/garbanzo flour - this flour, made from chickpeas, is prevalent in Indian cuisine. People who suffer from gluten allergies may react to this, soya and lentils.
Buckwheat - This a herb, so don't let the "wheat" bit scare you. Completely gluten-free it's produced in over 25 countries, and is used in porridge and salads, while the flour is good for baking. Kasha is the term used for roasted buckwheat groats.
Tapioca/cassava - the roots are ground into a flour which is now popular ingredient in gluten-free flour mixes due to the springy texture it imparts. It's flavour, however, is difficult to get used to.
Coconut flour - this flour is a good source of protein and fibre and has that lovely coconut flavour.
Flax seed - the milled seeds are rich in omega-3 and can be used in baking, or as an egg substitute when mixed with water.
Kudzu - this leguminous plant is ground to make a starch similar to corn starch.
Quinoa - a relative of amaranth, this Peruvian grain is used as a hot cereal and ground into a flour.
Sesame - the seeds can be ground into a paste (tahini, which is used a lot in the Middle East) or flour.
Teff - this Ethiopian grain is high in protein and can be used when baking.
Yes, they may not make fluffy Sunday-morning croissants, crispy cookies and great big loaves of bread, but they've been used for centuries and something must be said for that. It's time to try something new.
If you don't have time for dinner, let alone trying to concoct new recipes with exotic grains, read my page "In a Gluten-Free Flap" for gluten-free buys that'll make things easier for you and your friends and family.
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