1. Stock up with naturally gluten free foods. Think fresh fruit, vegetables, eggs, plain meat, fish and chicken, legumes and lentils, nuts and seeds, most dairy foods, oils and margarines
2. Know your gluten containing ingredients. Coeliac Australia produces a helpful ingredient list booklet and iPhone app to help you navigate the ingredient list
3. Be a label detective. Read every food label and don’t be afraid to phone the manufacturer if you need some clarification.Products labelled as ‘gluten free’ are safe. They have been tested to contain no detectable gluten.
4. Use separate utensils. If people you live with consume gluten then make sure you use a separate cutting board and utensils. It’s also safest to have your own butter/margarine (so it doesn’t get contaminated by gluten containing crumbs)
5. Keep a range of gluten free flours in your pantry. Try using maize corn flour, tapioca flour, soy flour and fine rice flour in different combinations combination for cakes and muffins vs scones or pancakes. The shortcut is to stock up on gluten free plain flour- you can find it in the baking aisle next time you’re out shopping. Add some gluten free baking powder to make it self raising. Corn flour or Arrowroot flour can be used as thickeners too
6. Get creative with herbs. Can’t find a gluten free seasoning? Create your own by mixing individual dried herbs and spices with some sea salt in a mortar and pestle.
From a separate chopping board to becoming a label sleuth, here’s how to keep your kitchen gluten free.