We B Gluten Free: Kitchen Basics Step Five - The Shopping List

Okay, it is time to think about "the juice". What liquids can we put on, in, around or over our food? This is a bit more complex than it sounds, and yet is not difficult to solve at all. After all, you add liquid to nearly a 100% of things you create. So lets begin.

Sauces and Gravies: Red sauces and White sauces are often gluten free. Without that "stamp" on the label you have to look. Where danger enters is the HIDDEN or MISSED gluten in things such as Soy Sauce or Teriyaki Sauce. It is even in licorice ... but that is not a sauce is it:-) Label reading or declaration are critical here. Caution here is to pay attention to the additives for flavor. On the other hand, gravies are "thickened" with flour. Occasionally you will find a blend of cornstarch and flour. If you make from scratch you could use just cornstarch, but may find flavor ....personal opinion ..... yucky:-(
BUT there are many things you can add to enhance flavor and several great gravy products you can get, dry or prepared. These can be used alone or if you are like me, you will add seasoning, liquids, etc to create your favorite taste. I add burgundies or wines for richer gravies, or seasonings for traditional meals.

Orrington Farms<sup>®</sup> Natural Brown Gravy Mix (Makes 8 Cups)

http://store.mrswagesstore.com/orfagobrgrmi.html

http://www.san-j.com/faq.asp

http://www.mayacamasfinefoods.com/

Dressings (Salad, not cornbread): Again these may be "thickened" with wheat, malt or seasoned with gluten containing items. Dressings include mayonnaise as well as any dressings made for salads or coleslaw. THIS is very important to be well educated on. I have on more than 10 occasions asked for ingredients or for the chef to assure the product is gluten free that is served on my greens. And no matter how many times I ask, I will find out that they are not sure or now determine it DOES contain gluten:-) Which explains why I have been ill on more than a few occasions......I usually go packing now or check out the restaurant website to determine what the restaurant has in the kitchen.

This is a habit I encourage you to use always. Make a list of favorite places and start looking at the web to see how aware they are and what they recommend OR carry your own. you can get packets or bottles of excellent gluten free dressings. I am NOT ashamed to bring my own Thank You Very Much!! A new discovery is a great dressing that has ZERO calories/fat/cholesterol/sodium/etc/etc/etc and still tastes Wonderful. Walden's has dressings, several I have tried and liked. They also carry ZERO calorie chocolate and caramel sauces and spreads which I have yet to try but am hopeful.

http://www.andreasglutenfree.com/grocery/seasonings/hendrickson-s-dressing-single-serving

http://waldenfarms.com/index.html

http://www.annies.com/products/Gluten-Free-Dressings-Condimentstion

Creams: Not as often a problem but you need to look for those sneaky ingredients in things like creamed vegetables, marshmallow creme and the most important cream of all, ICE CREAM! So when it comes to ice cream be looking for ingredients before you look for the spoon! Each company will have products that are likely safe. Plain flavors (vanilla, chocolate, strawberry) are generally your best bets to start. Once you start getting big eyes and salivating at the more complex flavors, beware of the additives. For example, cookies and cream flavor is NOT on your list if you are the retail ice cream stores. COOKIES should be your first clue! Things with dough, cake, cookie or wafers (cones and waffles) will all contain gluten UNLESS they are clearly labeled. Some of the decorations for your frozen dream may also have gluten so unless you read the label I would avoid the risk. NOT worth it. Today there are a number of frozen yogurt "bars" where there are 15-20 flavors along the wall and you serve your own. These have gluten lists on the wall and make it very simple to indulge safely. I always say "Don't eat then drive". For me the initial symptoms that have come from gluten include a severe headache and flushing. Now driving with a red face is not a problem, but with my head pounding and eyes light sensitive that is a whole other problem.

Remember, take a little time up front to review the websites of the companies or foods you love. Then you can be intentional in planning for events and outings. That takes the stress and worry off of you and permits you to enjoy the moment! And if you want the full Monty, a cone and sprinkles there are now some great gluten free products to try. Go get'em.

http://www.edwardandsons.com/ld_shop_sprinkelz.itml

http://www.cerrone-cone.com/wheretobuy.html

Things: Syrup....for pancakes, for ice cream, for beverages. Pancake syrups most often are gluten free BUT if they are manufactured in a facility that produces other products there may be a risk of contamination. Many companies are now declaring whether on the label or on the website that they are gluten free or warn that other products are made in the same plant. Look up the brand you currently use and see if you need to shop around or not.
While most of the flavor syrups for coffees and beverages are gluten free, at least five from one company include barley which is a gluten. Those flavors included Bacon, Caramel, Marshmallow and Vanilla. WOW! And now the light syrups in those fancy coffees often contain gluten, and their labels include this information. Be sure to ASK before you order that light vanilla mocha latte, it may be the reason you are not feeling great yet.

http://www.torani.com/faq

Pure Vermont Maple Syrup and Products Vermont Seal of Quality

http://www.palmerlanemaple.com/

Alcohol: I am focusing on that used to cook, and I am referring to in the pan not in the gullet. However, I have seen people do both...:-) Beer of course is made from .....you know this, you have seen the commercials a zillion times........malt barley, hops, GLUTEN. BUT there are now several gluten free beers. They will be labeled as such. Vodka is made from distilled potatoes and grapes, but read the labels to be safe. Hard ciders and mead (except braggot which is brewed with malt) are generally safe as well. Here is the mini lesson on the safe consumption of alcohol:

The Celiac organizations from the USA and Canada both say that it is okay to drink alcohols which often are made with glutens while the Celiac Sprue organization does not necessarily agree. Theoretically, distillation, if it's done properly, should remove all the gluten. Gin, vodka, scotch whisky and rye whiskey are made from the fermentation of wheat, barley or rye. Since they are distilled, they do not contain prolamins [i.e., gluten proteins] and are allowed unless otherwise contraindicated. The concern is that not all makers of alcoholic beverages distill enough times to purify their beverages completely. In addition, some add in a little of the grain "mash" (which does contain gluten) following distillation to improve color and flavor, and there's always the possibility of cross contamination from gluten grains in the manufacturing facility following distillation. That being said, the gold standard for each individual is how they react to the beverage. If you become symptomatic (drunk fast on small amounts and hangover that is not appropriate with amount consumed) you should NOT drink uncertified liquor. If you are nervy, look for gluten free labeled beverages. Safe is better ALWAYS!

http://www.redbridgebeer.com/

http://newplanetbeer.com/homepage/

RESOURCE: One of my NEW favorite websites is GF Overflow. This is a fairly new website with currently over 9000 mainstream products reviewed for you. Type in the item and see if you get a thumbs up or down. Easy to use and I am using it on my smart phone. I do this in ADDITION to the website reviews and products may not all be listed.