Found in wheat, barley, rye, and triticale (a cross between rye and wheat), gluten is a protein created when two subproteins (glutenin and gliadin) combine with water. Gluten contributes to several characteristics in food, including structure, texture, and kneadability.
Calcium Broccoli, milk, yogurt, cheese, sardines and salmon (with bone), collard greens, almonds, calcium-fortified juices, amaranth, teff
Iron Fish, meat, chicken, beans, nuts, seeds, eggs, amaranth, quinoa, teff
Vitamin B Eggs, milk, meat, fish, orange juice, beans, nuts, seeds, gluten-free whole grains
Vitamin D Vitamin D-fortified milk and yogurt, egg yolks, salmon, sardines, tuna
Fiber Fruits, vegetables, beans, amaranth, quinoa, millet, buckwheat, sorghum, teff, flax
Need a pasta primer? Check out our guide to some of the most popular and readily available gluten-free pastas. Gluten-free pastas can be temperamental, so pay close attention to the manufacturer's directions and cooking times, and serve immediately after cooking. If you're baking pasta in a casserole, cut parboiling time by 2 to 3 minutes -- gluten provides structure in pastas, so gluten-free noodles result in a softer finished casserole.
Bean Noodles: Try black bean, soy bean, or mung bean pastas. Bean pastas are high in protein and fiber, and low in fat. Most bean pastas are quick-cooking and have a chewy, almost creamy texture.
Corn Noodles: This bright yellow pasta is made from corn, a gluten-free grain. Be careful not to overcook it.
Rice Noodles: Al dente pasta from white rice flour and rice starch mirrors the flavor, texture, and nutritional profile of traditional wheat pasta.
Quinoa Noodles: Made from the ground seeds of a South American plant, quinoa pasta is high in protein and has a chewy texture similar to white pasta.
Brown Rice Noodles: Naturally gluten-free brown rice pasta comes in a variety of shapes. It has a mild flavor and a firm, hearty texture.
Light-Starch Flours Arrowroot Starch thickens fillings, sauces, gravies, and soups without adding flavor. Potato Starch adds structure and lends an airy texture to baked goods. Tapioca Flour is mild, adds color and texture to baked goods, and is a great thickener.
Medium Flours Oat Flour is subtly sweet and has high levels of fiber and protein. Rice Flour is packed with fiber and protein and has a nutty flavor. Sorghum Flour adds protein and texture to gluten-free baked goods and lends a nutty, almost bitter flavor.
Heavy Flours Almond Flour or Meal is made from ground raw almonds and provides high protein, moisture, and a nutty flavor in baked goods. Bean Flours offer a big hit of protein and lend moisture. They're great thickeners for soups and savory sauces. Buckwheat Flour is rich in B vitamins and fiber, and is best used in conjunction with other, more neutral flours. Millet Flour has a sweet flavor that makes it good for stirring into subtly sweet baked goods. Quinoa Flour is one of the most nutritious gluten-free flours and lends a nutty, albeit sometimes bitter, flavor to baked treats. Teff Flour is high in moisture, protein, fiber, and iron, and has a mildly sweet, nutty flavor. Coconut Flour is high in fiber and moisture content, but it also has incredible absorbency, which can result in a drier, denser finished product.
Bring seasonal produce and bright flavors together with these light and tasty gluten-free lunch and side recipes.
From rich chocolate cake to scones, brownies, and more -- you don't have to shy away from baking just because you're leaving the gluten out.