The only way to cure celiac disease is cooking gluten-free; this means excluding from one's diet all those products that contain ingredients such as wheat, spelled, kamut, barley, rye, spelled, triticale, etc. Since the products gluten free they are mostly based on rice and corn, this entails nutritional limits which, however, can be overcome by the use of ingredients such as amaranth, buckwheat and quinoa.
Cooking without gluten, useful tips
- Make sure that the ingredient purchased is among those permitted: in case of doubt, it is best to consult the labels and the handbook
- In the case of celiac guests, prefer simple and homemade dishes over ready-made dishes of which you are not sure of the ingredients and possible contaminations. Among the gluten-free ingredients that we can use we can find: milk, meat, fish, eggs, fruit, vegetables, potatoes, cheeses, yogurt, legumes and gluten-free cereals (rice, millet, corn, buckwheat)
Cooking without gluten, useful information
- Carefully wash your hands, the workstation and all the tools used in the kitchen: this is necessary to avoid contamination with previous traces of flour.
- Cook gluten-free foods separately from those with gluten
- Don't use the same water
- Don't use the same oil
- Do not mix with the same spoon
- Do not make coffee using the same machine to make barley
- Avoid all wooden cutlery, cutting boards and utensils and non-stick pans that tend to absorb food
It might be a great idea to avoid preparing separate foods in the case of a celiac guest and then prepare something that is good for everyone! You will have no problem cooking everything separately and you will not make your celiac guest feel "different"!
Cooking without gluten, protein foods
Here are some foods that, although not cereals, can be eaten as such:
- Amaranth is a food rich in proteins, with an excellent balance of amino acids, in particular the lysine. Amaranth leaves can also be consumed, like spinach, both boiled and in salads.
- Buckwheat is made up of 10% water, 10% dietary fiber, 2.1% ash, carbohydrates, proteins and fats, it has some minerals such as calcium, phosphorus, potassium, magnesium, zinc, manganese and iron. In buckwheat there are some vitamins of group B and precisely vitamins B1, B2, B3, B5 and B6; Vitamin E is also present. It also contains important amino acids such as: alanine, arginine, cystine, aspartic acid, glutamic acid, glycine, isoleucine, lysine, methionine, valine, threonine, proline and tyrosine.
- Quinoa is very rich in vitamins (especially B and E) and minerals (iron, magnesium, calcium and phosphorus). The carbohydrates, composed almost entirely of starch, in quinoa make up on average 60 - 70%. It is a very important source of protein, it contains from 12 to 18% depending on the variety, and it is also high quality proteins: the quinoa protein is able to satisfy 90% of the amino acid needs of adults. The lipid content is also significantly higher than other plant species: it is between 4.1 and 8.8%.