Easy Gluten Free Cooking: Over 130 recipes plus nutrition and lifestyle advice for gluten. Rita Greer

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      is gluten-free cooking more difficult than ordinary cooking?

      Old fashioned gluten-free cooking was difficult and dull, but the recipes in this book will show you that in most cases it is easier and more delicious than ordinary cooking.

      Because manufacturers are not geared to the gluten-free dieter’s needs, their labelling can quite inadvertently lead to confusion. If a product lists any of the following substances on the label it may contain gluten, so do check carefully. A good maxim is: when in doubt, leave it out of your diet.

       flour

       special edible starch

       modified starch

       food starch

       corn

       starch

       cornflour/cornstarch (unless pure maize)

       thickener

       rusk

       thickening

       cereal

       binding

       cereal protein

       binder

       edible starch

       vegetable protein

      New labeling regulations (EU) 2010 for gluten free ingredients

      Some of the mystery has now been removed from labels on foods. There are new standards for food labeled ‘gluten free’. Many naturally gluten free foods become contaminated by other gluten-containing food/ingredients in production factories and packing factories. Manufacturers are now obliged to indicate on the ingredients labels where this might happen, with a warning. This does not just apply to gluten/wheat but nuts and seeds too. The word ‘may’ will feature. This doesn’t mean the food is definitely contaminated. Some manufacturers fear being sued and put on a warning to cover themselves. However there is still secrecy about how food is produced as manufacturers want to protect their formulas which cannot be patented. As an example – MSG (monosodium glutamate) can be made from several different sources. One of them is wheat. Some factories are ‘dedicated’ and use/pack only gluten free foods. Expect to pay more for these as they will not be contaminated.

      how can you tell which commercial products contain gluten?

      The following ingredients always contain flour from wheat, rye, barley or oats and therefore are not gluten free:

       wheat bran

       wheat flour

       wheat berries

       wheatmeal

       wheat flakes

       wheat protein

       wheat starch (sometimes described as special gluten-free starch, although it is not 100 per cent gluten free)

       wholewheat

       cracked wheat

       kibbled wheat

       durum wheat

       semolina

       couscous

       wheatgerm

       pourgouri

       burghul

       pinhead oatmeal

       oat milk

       bulghar/bulgar wheat

       granary flour

       rye meal

       rye flour

       rye flakes

       barley meal

       barley flakes

       barley flour

       pearl barley

       pot barley

       * oats

       * porridge oats

       * rolled oats

       * jumbo oats

       * oat flakes

       * oatbran

       * oatgerm

       * oatmeal

      * Suitable for some coeliacs, if allowed. See here for details on use of oats.

      ‘Starch’ can mean anything from wheat flour to potato flour. ‘Cornflour’ can also cover a multitude of sins and can mean all sorts of starches mixed up (UK), unless made purely from maize.

      You will find instructions on how to approach manufacturers for information here.

      Here is a list of common products likely to contain gluten. Although it is a long list, don’t worry! Most of it is ‘junk’ food and is best avoided in any case.

       baby foods*

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