Substitutions for a Gluten-Free Diet - dummies

Substitutions for a Gluten-Free Diet

With more people adopting gluten-free and wheat-free lifestyles, it’s easier than ever to find substitutions for gluten. A little flexibility goes a long way when you’re living gluten-free. Here are some gluten-free substitutions for some of your favorite ingredients:

  • Flour: If your recipe calls for flour, consider using cornstarch or a gluten-free flour or mix.

  • Breading and coatings: If a recipe calls for breading, bread crumbs, flour coating, or a similar preparation, consider using a wheat- or gluten-free mix.

  • Thickeners: Cornstarch, arrowroot flour, and tapioca starch make great substitutes for flour and other thickeners.

  • Pie crust: First, consider making the dish without the crust. If you really want to make a gluten-free crust, press crushed gluten-free cookies, and some butter or margarine, into a greased pie pan.

  • Granola: Toss together toasted nuts and seeds, then mix them with gluten-free cereal, honey, vanilla, a tiny bit of oil, and spices or seasonings, and bake.

  • Oatmeal/hot breakfast: Try corn grits. Also, hot cereals also are available from the producers of gluten-free flours.

  • Buns and flour tortillas: Substitute lettuce, gluten-free bread, corn tortillas, or rice wraps. If you like nori (the seaweed wrap on sushi), you can use it as a wrap with anything stuffed inside.

  • Soy and teriyaki sauce: You can find Asian sauces that are gluten-free, but you have to read labels carefully. To make your own teriyaki, add equal parts of sugar and wine to your favorite soy sauce substitute.