Gluten is a general name for the proteins found in wheat (durum, emmer, spelt, farina, farro, kamut, khorasan and einkorn), rye, barley and triticale. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods. Cutting out gluten from your diet may seem like a difficult and limiting task. Fortunately, there are many healthy and delicious foods that are naturally gluten-free, such as
- Fruits
- Vegetables
- Meat and poultry
- Fish and seafood
- Dairy
- Beans, legumes, and nuts
There are also many naturally gluten-free grains that you can enjoy in a variety of creative ways. Gluten free flours are made from the grains below. Nut flours are ideal for making desserts. Many of these grains can be found in your local grocery store.
- rice
- cassava
- corn
- soy
- potato
- tapioca
- beans
- sorghum
- quinoa
- millet
- buckwheat groats (also known as kasha)
- arrowroot
- amaranth
- teff
- flax
- yucca
- gluten-free oats
- nut flours
A gluten-free diet is primarily used to treat celiac disease. I have friends who have celiac disease, so I have acquired several recipes I can make when they come over for a visit.
Carrot, Orange and Ginger Soup
Serve with gluten-free rolls and a salad.
6 servings
Ingredients
- 1 tablespoon olive oil
- 1 pinch dried red pepper (chili) flakes
- 1 yellow onion, diced
- 2 tablespoons minced fresh ginger
- 4 carrots, peeled and diced
- 2 russet potatoes, peeled and diced
- 2 cups low-sodium vegetable broth
- 3 cups water
- 1 teaspoon dried thyme
- 1 teaspoon ground cardamom
- 1 orange (juice and zest)
- Salt and pepper (to taste)
Directions
Place a soup pot over medium heat for about 30 seconds. Add olive oil, red pepper flakes, onion and ginger and quickly sauté for 2 or 3 minutes or until the onion is translucent.
Add carrots, potatoes, broth, water, thyme and cardamom. Bring to a boil; reduce heat and cook until the carrots and potatoes are soft, 12–15 minutes.
Remove the pan from the heat and purée the soup with a hand immersion blender until smooth.
Add orange juice, zest, salt and pepper to taste. Return the pan to the stove-top and heat through.
Spaghetti with Artichokes, Olives, Tomatoes and Capers
Serve with sautéed zucchini.
3 servings
Ingredients
- 8 ounces brown rice spaghetti
- 1/3 cup extra-virgin olive oil
- 4 cloves garlic, chopped
- 2 cups artichoke hearts in water, drained and quartered (about 1 ½ cans)
- 1/2 cup pitted olives, drained and quartered
- 1 tablespoon capers, rinsed and drained
- 1 pint cherry or grape tomatoes, halved lengthwise
- 1/4 teaspoon freshly ground black pepper
- 1 lemon
- 2 tablespoons chopped fresh parsley
- Freshly grated Pecorino Romano cheese, for garnish
Directions
Bring a large pot of salted water to a boil. Add spaghetti, stirring to prevent sticking. Cook al dente, 12–15 minutes.
While spaghetti cooks, place olive oil and garlic in a saucepan over medium-high heat.
Saute until the garlic just begins to color, about 2 minutes. Add artichoke hearts, olives, capers, tomatoes and pepper, stirring to warm through. Remove from the heat and cover to keep warm.
Grate zest from the lemon and combine with the parsley, along with 1 tablespoon lemon juice.
When the spaghetti is done, drain and transfer to a warm serving dish.
Stir zest-parsley mixture into the hot artichoke mixture and pour over spaghetti. Toss thoroughly and serve at once, topped with freshly grated Pecorino Romano.
Paprika and Garlic Roasted Chicken
Roast chunks of butternut squash or fingerling potatoes in place of the sweet potatoes alongside the chicken, if you wish. Add a green salad tossed with an Italian vinaigrette.
4 servings
Ingredients
- 1 (4- to 5-pound) roasting chicken
- 1 small apple
- 1 small onion, peeled
- 3 tablespoons canola oil
- 1 tablespoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 3 tablespoons minced garlic
- 2 large carrots, peeled and cut into 2-inch lengths
- 2 medium sweet potatoes, peeled and cut into 3/4-inch wedges
Directions
Preheat the oven to 375ºF. Place chicken on a rack in a 9 x 13-inch roasting pan. Quarter the apple and onion and place the chunks in the chicken cavity.
Stir oil, paprika, cumin, salt, pepper and garlic in a small bowl to form a paste. Rub paste all over the chicken and under the skin.
Roast chicken for 30 minutes. Add carrots and sweet potatoes and roast for 60 minutes or until juices run clear when a thigh is pierced with a knife.
Transfer to a serving platter and let rest for 15 minutes before carving. Garnish with rosemary sprigs.
Gluten-Free Meatloaf
Serve with mashed potatoes and a green vegetable.
Serves 8
Ingredients
- Non-stick olive oil cooking spray
- 2 pounds lean ground beef
- 1/2 cup rice crackers, crumbled
- 1 yellow onion, 1/2 chopped and 1/2 thinly sliced
- 1 cup grated carrots
- 1 egg , lightly beaten
- One 8 ounce can tomato sauce, divided
- 1 tablespoon gluten-free yellow or Dijon mustard
- 1 tablespoon gluten-free Worcestershire sauce
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon ground black pepper
- 2 teaspoons brown sugar
Directions
Preheat the oven to 400°F. Lightly coat a 9-inch loaf pan with cooking spray; set aside.
In a large bowl, combine beef, cracker crumbs, chopped onion, carrots, egg, 1/4 cup of the tomato sauce, mustard, Worcestershire, salt and pepper. Transfer mixture to the prepared pan.
In a small bowl, combine remaining tomato sauce with the brown sugar. Pour over meatloaf and scatter sliced onion over the top.
Place the pan on a baking sheet and bake until cooked through and deep golden brown, about 1 hour. Set aside to let cool for 10 minutes before slicing and serving.
Spiced Beef or Fish Steaks
Serve with oven roasted asparagus and rice pilaf. This recipe also works well with fish steaks, just substitute equal weight fish steaks, such as halibut, cod or swordfish, for the beef. Use the same procedures and seasonings as directed below.
4 servings
Ingredients
- 4 (4-ounce) boneless beef tenderloin, sirloin or rib steaks, cut 1 inch thick
- White rice flour
- 2 tablespoons olive oil
- 3 teaspoons minced fresh ginger
- 2 tablespoons brown sugar
- 1/2 teaspoon dried red pepper (chili) flakes
- 1 cup orange juice
- 2 tablespoons fresh thyme leaves
Directions
Dust steak with the rice flour and sprinkle with salt and pepper. Heat oil in a large skillet over medium-high heat.
Add steaks; brown on both sides until cooked, 3–4 minutes per side. Remove to a plate and keep warm.
Add ginger to the skillet; cook 30 seconds, scraping up brown bits. Add brown sugar, red pepper flakes and orange juice; stir to blend.
Bring to a boil and cook, stirring occasionally until slightly reduced, about 5 minutes. Return steak and juices to the pan.
Simmer until warmed through and sauce thickens, about 3 minutes. Sprinkle with thyme and serve.
Desserts
Pecan Custard Pie
Serves 8
Ingredients
- Non-stick cooking spray
- 2 cups pecan halves, divided
- 1 tablespoon high heat oil (safflower, grapeseed or coconut oil)
- 1 tablespoon plus 1/2 cup pure maple syrup
- 2 cups cooked, mashed butternut squash or pureed pumpkin
- 3 large eggs
- 1 cup unsweetened soy milk, almond milk or coconut milk
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon salt
Directions
Preheat the oven to 350°F. Coat a deep 9-inch pie pan with cooking spray and set aside.
In a food processor, coarsely grind 1 1/2 cups of the pecans until pea-sized. Add oil and 1 tablespoon of the maple syrup. Pulse just until well combined then transfer pecan mixture to the prepared pie pan and press into the bottom of the pan; set aside.
In the food processor, purée squash with eggs, soy milk, remaining 1/2 cup maple syrup, cinnamon, nutmeg and salt. Pour filling over the pecan crust in the pie pan and bake for 30 minutes.
Meanwhile, finely chop remaining pecans. Sprinkle pecans along the outer edges of the pie and return to the oven for another 30 minutes, or until the filling is set and firm. Cool pie on a rack then transfer to the refrigerator to chill before serving.
For best results, chill the pie until very cold before cutting. Serve with whipped cream or a scoop of ice cream, if you like.
Italian Cornmeal Cake
Serves 8
Ingredients
- 1/2 cup (1 stick) unsalted butter , softened, plus more for the pan
- 3/4 cup sugar
- 2 large eggs
- 1/2 cup full fat ricotta cheese
- 1 cup ground almonds or almond meal/flour
- 2 teaspoons gluten-free vanilla extract
- 1/2 cup freshly squeezed orange juice
- Zest of 1 orange
- 1 cup yellow cornmeal
- 1 teaspoon baking powder
- 1/2 teaspoon fine sea salt
- Sweetened mascarpone cheese and fruit for toppings
Directions
Preheat the oven to 375°F. Lightly butter a 9-inch spring-form baking pan.
In a large bowl, beat butter until light and creamy. Add sugar and beat until fluffy. Add eggs, one at a time, mixing well after each addition.
Mix in ricotta, almonds, vanilla, orange juice and zest. Mix cornmeal with baking powder and salt in a separate bowl and fold into the batter.
Pour mixture into the prepared pan and bake 35 to 40 minutes or until set and firm. Remove from the oven and allow the cake to cool. Cut into wedges and serve with a tablespoon of mascarpone cheese and seasonal fruit.
For the Love of Cooking
Another great round-up of recipes!
Ocean Bream
Great recipes, Jovina. My mother in law has coeliac disease so can’t have gluten, so I have been experimenting with gluten free baking. Looking forward to trying out some savoury gluten free recipes too! They all look incredibly delicious. 🙂
karenpavone
Such great tips & recipes for gluten-free fans Jovina! I’m putting the pecan-custard pie on my recipe bucket list 😉
fravitch
Thank you for sharing the great tips!!!
Jovina Coughlin
You are welcome
Health News Library
Nice article on gluten-free eating. Most people think it is a fad, but in fact it is not. Even if you do not eat wheat products for your carbohydrates, you still can find them in fruits and some vegetables.
I have a recipe for carrot ginger soup, but never thought to put orange in it. Nice idea!!
Jovina Coughlin
The orange add a nice depth of flavor and a little sweetness for balance. Thank you, Randy, for your comment.
Marisa Franca @ All Our Way
Luckily Hubby and I nor the rest of our family have the problem but this information is really good to know just in case we do have anyone over who would suffer from gluten. Your information is always to the point and thorough. Thank you Novena — the recipes look really tasty — something anyone could enjoy. Grazie per la ricetta.
Jovina Coughlin
Thank you and yes, these dishes taste just fine even if you do not have a gluten allergy. When I make them for company everyone says they taste quite good and the gluten eaters are quite happy.
Our Growing Paynes
We do a lot of gluten free cooking. I just wish there was decent gluten free bread to be had. It’s awful stuff!
Jovina Coughlin
I know, my friend says the same thing. When I am ambitious, I will make it for him using the recipes from Gluten-Free Artisan Bread in Five MInutes a Day, 2014 by Jeff Hertzberg and Zoë François. The bread turns out very well, but you do have to make it.
Our Growing Paynes
I just cheat here and there and know I’ll pay for it. 😊
Karen
Lucky friends that get to enjoy your delicious food. Those that cannot have gluten must be very happy with what you prepare for them.