On Life As A Picky Foodie

What’s In Your Food? (part 2)

The first time I visited my grandmother after discovering that I could no longer eat gluten or dairy, she made me one of her wonderful chicken noodle soups.  Unfortunately, I had to tell her that I could not have it because the pasta was made out of wheat flour.

“But it’s just a little,” she sighed. 

Unfortunately for me, even a bite is too much.

Too often, despite the best of intentions we can end up consuming foods that make us ill without knowing it.  Because ingredients listed on packaging aren’t as clear as one would hope.  There are many places to hide allergens like dairy and gluten without having to declare them.  The best way to ensure that you are not ingesting a specific food is to stick to those marked “Free From” whatever it is you are trying to avoid. If this is not possible, for whatever reason, it’s important to be aware of where to look for hidden offenders. And remember, “Wheat free” does not mean “Gluten free.”

Here are a few helpful tips to help in the navigation of food labels, etc.:

Gluten:

Where it hides:

Wheat comes in many shapes and sizes – couscous, bulgur, semolina, durum, even the famous Passover Matsoh is wheat.  But wheat isn’t the only ingredient containing gluten.  Other grains are spelt, kamut, triticale, barley, rye and oats.  Though oats don’t usually contain gluten in and of themselves, they are often grown and processed in close proximity to wheat and so contamination is almost guaranteed – if you can’t see yourself giving up your morning porridge, however, gluten-free oats are available at most health food stores. 

But here’s where it gets tricky:  Gluten can hide out in sweeteners like glucose, malt and maltodextrin (often made from barley), vitamins and supplements often contain gluten, as do flavouring agents including MSG and soy sauce as well as food colourings.  Even vinegar, when made from malt, can contain gluten. 

What is Gluten-free then?

If you’re naturally curious or have been told you need to stay away from the G-word, consider immersing yourself in the wonderful word of alternative grains.  Quinoa, with its high protein content; millet, which is an alkaline grain and makes for a wonderful breakfast; corn – tortillas, need I say more? – are only a few examples of gluten-free treasures waiting to be discovered.  And if you’re tired of brown rice, how about checking out black or red rice or switching from long grain to short grain or vice versa?

But what about baking?  Well, flours too are a-plenty.  Gram or chickpea flour, tapioca flour, sorghum flour.  It’s a real art to get the ratios right, and really fun to experiment and play, but if what you’re looking for is a ready-made solution, check out the myriad of pre-mixed versions available.  In the US, I use Bob’s Red Mill; in the UK, Dove’s. 

Dairy:

Obviously milk, yoghurt, butter and cream are out.  But dairy can come under different names: whey, casein and caseinate are the most commonly used terms. 

Did you know that some margarines contain milk derivatives?  What about homeopathic remedies?   Or over the counter medications?  My personal favourites are the lactose-free milks that still list milk protein as one of their ingredients.  Even something as innocent-sounding as “flavourings” can contain dairy.

Instead, try rice or soy milk.  And for the more adventurous: try making your own nut milks – you will find a recipe on my Friday Night Dinner Blog – it takes five minutes and can last for a few days – just like the cows’ version. 

Many people feel overwhelmed when they start to make these changes.  They wonder what they are going to eat and how they will fit all of these new challenges into days that are already jam-packed.  The irony is that oftentimes the foods that we eat most frequently are the ones to which we are most sensitive.  But whether you have been diagnosed with an allergy or intolerance or you would simply like to try and incorporate new whole foods into your everyday, thankfully, the options are many and support is no further than thepickyfoodie.com J.  

As for sugar, well, I think it deserves an entry all to itself – stay tuned for next week’s sweet, sweet edition of On Life As A Picky Foodie.

Be well and enjoy,

Gabriela

P.S.  Speaking of dairy- and gluten-free, this week I tackle an old favourite: tzatziki.  Never though that one would be doable, did you?  Check it out at The Friday Night Dinner Blog.

P.P.S.  For all you lovely women living in London: in March I will be starting an 8-week workshop all about nourishing ourselves through the senses.  Check it out, email me with any questions and sign up to reserve your place sooner rather than later.  It’s going to be delicious -- see you there!