Everyone has their kitchen and pantry staples. If you have recently gone gluten free, you may not know where to start with your accumulation of items that are essential. This is a short, beginner friendly list of must haves. From baking ingredients, to everyday snacks, read to find out all of the food items that every gluten free kitchen needs!
Must Haves for Baking & Cooking
If you love baking and/or cooking, there are a few key ingredients to keep around to make gluten free easy!
Almond Flour
While there are many types of flour that are gluten free, almond flour is definitely the most commonly known. It is my favorite gluten free flour behind a good all purpose flour.
Read my post on different types of gluten free flour https://carolinasrecipes.com/guide-to-gluten-free-flour-11-different-kinds/
All Purpose Flour (Gluten Free)
Almond flour is great, but if you want to bake something that has the most similar texture to a gluten containing food, you will want to get all purpose flour. These flours are professionally blended combinations of everything you need to make up for the missing gluten. As you will read later in this list, xanthan gum or other binders are one thing you don’t have to worry about putting in yourself when using all purpose flour. These things are already included and you can turn any recipe gluten free by substituting regular all purpose flour for the gluten free all purpose flour. Also, they are a perfect combination of various naturally gluten free flours and starches.
Corn Starch
Corn starch is the ultimate thickening agent for soups, sauces, and basically anything that would otherwise be thickened with flour. This ingredient can make for a crispy coating on veggies and meat and also bind together fruit fillings.
Xanthan Gum
This is a wonderful emulsifying ingredient that makes your dough stick together and provide elasticity. This is useful when using a flour that only has the ingredient that is in the name like almond flour. Xanthan gum or another binding agent is already present in an all purpose gluten free flour.
Gluten Free Oats
Oats are always an essential whether you are a baker or a regular food consumer! However, not everyone knows that gluten free eaters must buy oats that are labeled gluten free. Oats are naturally gluten free, but the processing, storing, and transporting make contamination with gluten containing grains almost certain. Oats that are labeled gluten free are made and processed with special consideration and care.
Rice
While rice is a staple in many kitchens, I am including it in this list because this simple ingredient is often overlooked since many assume that it has gluten. Rice serves as a base for many unique dishes and provides a simply gluten free carbohydrate to include in balanced meals. For more common foods that many people don’t realize are actually gluten free, see my article, https://carolinasrecipes.com/foods-you-didnt-know-were-gluten-free/.
Quinoa
Similar to rice, quinoa also acts as a carbohydrate in a meal. However, some may prefer quinoa because in addition to the carbs, it offers protein and lots of fiber! This is an exciting ingredient since you can get so many benefits from one part of your dish. It is a good idea to purchase quinoa that is labeled gluten free.
Must Haves for snacking
Nuts & Seeds
Another healthy part of a snack, nuts and seeds are always essential. Those who cannot have gluten should be careful when buying these. Many packages write that the nuts and seeds were manufactured in a facility that produces wheat and/or gluten.
Potato Chips
This is another one that people assume is not gluten free. Regular potato chips as well as lots of different flavors of chips are perfectly gluten free! To start, a regular potato chip is just a fried potato. The flavoring of the chip is where you have to pay attention. For example, some chips that seem gluten free may not be safe because of the ingredient yeast extract that is common in savory flavored foods.
Rice cakes
These are good things to just have around. Rice cakes can serve as a gluten free base to a delicious snack if you top them with a nut butter, yogurt, or any other spread with additional fun toppings. Keep in mind that some extravagant flavors of them may contain gluten. So, as always, make sure to check the label.
Eggs
From baking to cooking to meal time, eggs are just an essential in any kitchen. Keep these around if you want a good, filling base to a meal that can have any toppings or mix-ins you want!
Variety of Fruits and Veggies
Keeping fruits and vegetables around, preferably pre cut and washed, is a great idea if you want to reach for a snack right when you are hungry without the prep work. Being gluten free can sometimes serve as a reminder to make sure you are getting enough whole foods as well; not just gluten free versions of your favorite processed meals.
Chocolate chips
These are so essential even if you never bake. Sometimes, chocolate chips can be the quick fix to a craving. You can add peanut butter to a cup of chocolate chips for a tiny satisfying dessert snack.