Tips and tricks of cooking and eating gluten free

Two women from Orient and one from Creston who have been gluten-free for varied lengths of time led a discussion last Saturday at the Orient Community Library about their experiences being gluten free.

Terri Tussey of Orient has been gluten free since 2017, Kathy Fiala of Creston since 2005 and Jen Frederick of Orient since 1982. All shared valuable tips about what they’ve learned as they’ve cooked and eaten gluten free.

Gluten is found in foods that contain wheat, rye or barley. It is the protein that helps give bread products their structure. Common gluten-containing food items are bread, baked goods, soups, pasta, cereals, sauces, salad dressing, gravy, food coloring, beer and oats.

The CDC reports that there are several medical reasons for following a gluten-free diet, such as celiac disease, a serious autoimmune condition that damages the small intestine, a skin disease caused by gluten called dermatitis herpetiformis and gluten axtia, which is an immune respone targeting the nervous system. Non-celiac gluten sensitivity is another condition where individuals experience symptoms after eating gluten but don’t have celiac disease.

“My biggest takeaway from the conversation was seeing it from a gluten eater’s perspective trying to accomodate for someone who is gluten free,” Frederick said, adding because she’s been gluten free her entire life, it’s something she doesn’t think twice about.

“But, to look at a recipie and convert it to gluten free would be very intimidating,” she said.

One tip Tussey said was to dough rest for about 30 minutes prior to baking.

“I thought I could make chocolate chip cookies, pop them in the oven and they’ll come out perfect,” Tussey said. “Letting them sit for a period before you bake them allows the flour to absorb and it gives you a better texture.”

Over time, all three women have learned what brands and products they trust. For instance, Barilla makes a widely-liked line of gluten free pastas.

Tussey said she utilizes King Arthur Gluten Free Measure for Measure Flour or Great Value Glutten Free All-Purpose Flour.

“It can be so hard to buy something and then it’s not the best,” Frederick said. “You spend so much money on it.”

“This bag of flour is $10 but you can buy 5 pounds of regular flour for a couple dollars,” Fiala said. “It is a lot more expensive.”

The presenters said it pays to study the ingredients on labels of products carefully before purchasing them to see if they’re really gluten free. Some ingredients can change without notice.

“For instance, if it’s wheat free, you still have to read labels,” Tussey said.

Avoiding cross contamination is very important.

“People don’t realize you can’t stir the pasta with the same spoon you’re stirring the other thing with,” Fiala said.

“When it has touched gluten [that utensil is now for gluten],” Frederick added.

Frederick suggests those who are newly-diagnosed as gluten free find a community of people who are gluten free to lean on and learn from. There are social media communities online to learn from as well as phone apps that help those who are gluten free find restaurants that are gluten free friendly.