What To Eat When You Can’t Eat Wheat

GLUTEN- FREE GRAINS:

Oat     Quinoa     Buckwheat     Amaranth     Corn     Millet     Teff     Rice

VEGETABLES:

Artichoke, Asparagus, Eggplant, Beans (many types), Green beans, Peas, Soybeans, Bok choy, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Celery, Chard, Cilantro, Collard greens, Corn, Kale, Kolrabi, Lettuce, Mushrooms, Okra, Onions (many types), Garlic, Parsley, Peppers, Radish, Rhubard, Beets,  Carrots, Diakon, Turnip, Spinach, Squashes, Tomato, Jicama, Potato, Sweet Potato, Yam, Water chestnut, Watercress

FRUITS:

Apple, Apricot, Avocado, Banana, Bilberry, Blackberry, Blueberry, Cherry, Clementine, Date, Elderberry, Grape, Grapefruit, Kiwi, Kumquat, Lime, Mango, Melons, Nectarine, Orange, Peach, Pear, Plum, Pineapple, Pomegranate, Raisin, Rasberry, Star fruit, Strawberry, Tangerine, Tomato, Watermelon.

MEAT:

Beef, Poultry, Fish, Pork, Tofu (meat substitute)

EGGS:

Chicken – don’t forget duck eggs and others are available too.

NUTS & SEEDS:

Almonds, Pecans, Walnuts, Peanuts, Cashews, Pine nuts, Brazil nuts, Macadamia, Pistachios, Sunflower seeds, Pumpkin seeds, Sesame seeds, Flax seeds, Hemp seeds,

HEALTHY OILS:

Olive oil, Coconut oil, Sesame oil, Walnut oil, Avocado oil, Fish oil (not for cooking)

FLOUR SUBSTITUTES:

Each flour has its own texture, flavor, and consistency. Consult your favorite gluten-free cookbook or check online when preparing recipes while you are learning to bake with gluten-free flours. You’ll be amazed at how good your favorite recipes can taste using gluten-free grains.

Almond Flour, Amaranth flour, Chickpea flour, Buckwheat (soba) flour, Corn flour, cornmeal, Coconut flour, Flaxseed flour, Lentil flour, Millet, Potato flour, Quinoa, Rice flour, Soy flour, Tapioca flour, Teff flour, Yam flour

BREADS:

Rice Bread, Millet Bread (my favorite from Food for Life), Almond Bread, Udi’s Gluten-free bread (contains egg). Tortilla wraps – Corn, Rice, Teff

PASTAS:

Rice pasta, Corn pasta, and Quinoa pasta.  The key to gluten-free pasta is not to overcook it. Follow the package directions carefully. I like to bring the water to a boil, then cook on low for the alloted time (or a bit less for al dente). My favorite store-bought brands of pasta are “Tinkyada” or  “Mrs. Leepers”.