Free to Live Gluten-Free

Did you know most people get 45-65% of their daily calories from carbohydrates like those found in bread, cereal, and pasta? Unfortunately, these foods also contain gluten, which is bad news for anyone with gluten intolerance or Celiac Disease. If you’re practicing a gluten-free lifestyle, you might think it’s impossible to avoid gluten and still have a fulfilling diet, but fear not! There are many gluten-free substitutes that taste just as good and offer more nutritional value than their gluteny counterparts.

Rice

Rice is a staple food in the Middle East, Latin America, and Southeast Asia, and if you’re living without gluten it should be a staple in your home too. Not only is it completely gluten-free, but it also contains fiber, iron, and protein. Enjoy plain rice – preferably brown rice – in stir-frys, chili, or casseroles, or serve rice pilaf as a side with meat or seafood.

If you are a pasta lover like me, you can also enjoy gluten-free rice noodles. Although slightly different in texture to traditional pasta, rice noodles can easily replace fettuccini, linguine, and spaghetti. Of course, rice noodles are especially delicious with your favorite Thai and Vietnamese dishes.

And believe it or not, rice can even help you create delicious gluten-free substitutions for your favorite breads and desserts. Rice flour is perfect for baking muffins, cookies, and sweet breads. Combining rice and oat flour will yield a tasty gluten-free bread that isn’t too crumbly or sticky. Rice, you’ve done it again!

Corn

Corn is the most widely produced grain in the world. Rich in vitamin B12, folic acid, and iron, corn helps the body produce healthy red blood cells and avoid anemia. And did we mention it is delicious? Corn can be enjoyed on-the-cob, popped, or as an enhancing ingredient in your favorite soup or salad.

But did you know corn can also be used as a gluten-free substitute for wheat flour? Cornmeal in cornbread creates a delicious rustic texture and subtle sweetness that pairs effortlessly with any chili and just screams comfort food. Waffles and pancakes made from cornmeal are also surprisingly delicious.

And let’s not forget about cornstarch! Cornstarch is the perfect thickening agent for any liquid-based food. With a little help from corn, now you can enjoy all of your soups, sauces, and gravies totally gluten-free. Corn, the gluten-free world thanks you!

Potatoes

That’s right! Potatoes are cheap, everywhere, and totally gluten-free. You might be surprised to learn that potatoes have fewer calories by weight than corn, white rice, and wheat. They are also 79% water and provide a rich source of energy, vitamin B6, and vitamin C.

Of course we are all acquainted with the deliciousness of baked potatoes, french fries, and mashed potatoes, but potatoes can also be used as the base ingredient for some surprisingly delicious pancakes, dumplings, salads, and soups. If you’re living gluten-free, potatoes might be just what you need to keep your savory cravings satisfied.

Resources

If you feel restricted by a gluten-free diet you are not alone. In fact, gluten intolerance is becoming more widespread. In the United States celiac disease has increased from 0.9 cases per 100,000 to 20.6 cases per 100,000 in the last fifty years. Thankfully, many organizations are finally recognizing the need for gluten-free recipes. Check out some of these amazing resources to find the best gluten-free recipes you can try at home:

AllRecipes.com has over 800 delicious and diverse gluten-free recipes ranging from a Hungarian flourless hazelnut cake all the way to Brazilian cheese bread

101Cookbooks.com also has dozens of gluten-free recipes with a special focus on healthy natural ingredients and whole foods.

Glutenfreeda.com is definitely one of the best gluten-free online cookbooks. It not only hosts over 3,000 gluten-free recipes, but it also publishes a weekly newsletter, teaches online cooking classes, and keeps you updated on the latest news about gluten intolerance.

And if you aren’t much of a DIYer, fear not! Dozens of companies are popping up to provide healthy, delicious, gluten-free foods delivered right to your door, because gluten-free or not, we all deserve to enjoy a rich variety of foods that keep us healthy, happy and satisfied. We here at ChipMonk specialize in delectable gluten-free cookies and desserts, so remember to check back next week for a list of our favorite gluten-free snacks. Thanks for dropping by!

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-ChipMonk Baking