What is gluten anyway?

"I don't think there is any gluten in this..."

Famous last words. If you suffer from celiac or gluten intolerance, you have probably already experienced at least one meal prepared for you where the chef (with the best of intentions) completely forgot - or maybe never even knew - that one of the main ingredients contained gluten. Like the time my mother-in-law made an amazing "gluten free" beef stew and then described over dinner the beer she'd added to flavor it.

If you're one of the many kind hearted people who would like to make a gluten free meal for someone you care about but need more information about how to avoid gluten... read on!

So, what IS gluten?

The quick and dirty definition: A protein found in wheat, barley and rye (and other related grains) which is also often used in the fermentation process to augment the chemical reaction. Oats are usually avoided (although they do not contain gluten) because they are typically processed in facilities that also process wheat or other such grains... however, it is possible to find oats that have not been cross-contaminated.

Why does it matter? What harm can it do?

Despite Biblical tradition that bread is the staff of life, for some people it can be very harmful. People who suffer from celiac sprue or gluten intolerance cannot handle gluten, which damages their small intestine when they come into contact with it. For a really terrific definition of gluten and its effects, click here: Entero Lab: Outstanding Explanation of Gluten and Celiac.

What kind of foods contain gluten?

• Most breads


• Most pastas


• Most cereals


• Malt vinegar


• Soy Sauce


• Vegetable gums


• Fermented alcoholic beverages such as beer

How can a product like soy sauce contain gluten? My soy sauce does not contain wheat or other grains!

In many cases, grains are used to process other ingredients. This means that there can be "hidden gluten" in your food that is not directly indicated on the label. A good rule of thumb: if it doesn't specifically say gluten free, it probably isn't.

These things generally contain hidden gluten:

• Soy sauce (unless it states gluten free on the label)


• Vegetable gums


• Malt or malt flavoring (unless made from corn)


• Vegetable protein (unless made from soy or corn)


• Flour products (unless made from pure rice, corn, potato, soy, tapioca or sorghum flour)


• Modified starch or modified food starch

Other tricky words to look out for (indicating gluten) when you are looking through an ingredients list: emulsifier, starch, flavoring, stabilizer

An Introduction

I have always loved food and appreciated good cooking. That being said, my own repertoire as a chef has generally been very simple and more focused on using fresh organic ingredients than following recipes.

Growing up, my mother and brother were the "chefs" of our family. For the last six years I have been blessed by the incredible culinary skills of my husband and his mother. I've picked up a few things here and there, but mostly I've washed a lot of dishes as my appreciation for the infinite number of delicious meals I've been served.

Quite simply, even the people who love me would never think of me as a talented cook. I muddle through, learn as I go, and am grateful just to have food to eat.

That is... until recently.

Six months ago I was diagnosed with gluten intolerance, and my world turned upside down. Gone were the days of pastries (oooh - cheese danishes!!!!) and pasta, my favorites. Cooking became more challenging, and cooking for myself was a sudden imperative. With all of the apparent restrictions of a strict gluten free diet, I was compelled to search for a way to continue eating well.

Initially I gave up not only gluten but also dairy, sugar, corn and potatoes. Now that six months have passed and my Hashimoto's thyroiditis has resolved, I have allowed a small amount of the latter four foods back into my diet. A very, very small amount. Gluten remains (and will remain) banished forever.

Thanks to the work of a handful of wonderful women whose blogs I read religiously: Karina's Kitchen, A Gluten Free Guide and Gluten Free Girl I have been experimenting with gluten free cooking. I am learning about alternative flours like sorghum and tapioca. I am figuring out the nuances of rice pastas. For the first time in my life begun to s-l-o-w-l-y become an excellent cook. I really love my time in the kitchen... and was amazed when a few weeks ago a close family friend actually asked me for my recipe!

So even though they have never met me, I thank these three wonderful chefs for inspiring me to love spices and take real pride in making dinner for the first time in my life. And to you, my readers, I say: If I can do it, anyone can.