I have a friend who is gluten intolerant, When they visited my home it pushed me to learn the skill of gluten-free cooking. I have made gluten-free cookies, biscuits, bread, cake, pie, cornbread, pizza, pancakes, gluten-free flour, and much more.
Learning to cook gluten-free is a great skill, which many people are afraid to attempt learning. I’ve written my list to inform you of the pros and cons of learning to cook gluten-free.
Pros of Learning How to Cook Gluten-Free
Your skills with using flour will improve. If you choose to learn the art of baking gluten-free, you will become a better non-gluten-free baker. I made a pie with flour, and it was so easy!
Bragging rights! Yes I made that from scratch, and yes it is gluten free!
Learning to cook Gluten-Free leads to fewer limitations. My sister-in-law made my husband gluten-free cinnamon rolls! My husband hasn’t had a cinnamon roll in years. Her gluten-free cooking broke through some of the limitations of being gluten intolerant.
It saves a lot of money. It is often tempting to buy the gluten-free loaf of bread from Walmart, but don’t! The cheapest Schar gluten free loaf $4.87 at my local Walmart, which is outrageous! Homemade gluten-free bread costs me $2.89. Hint: There are many recipes to make gluten-free flour. If you live near a Winco, you can get many of these ingredients for low prices. By using your own mixed flour, you will save big.
Cons of Learning How to Cook Gluten-Free
It isn’t as convenient. Gluten-Free cooking takes planning. Did you know that soy sauce has gluten? Did you know Campbell’s tomato soup has gluten? To cook gluten-free meals, you need to plan ahead.
Gluten-Free food is less likely to turn out. It is a trial and error process. I have made many disgusting gluten-free dishes in my time. You could spend hours in the kitchen for food that will end in the trash.
It is intimidating. The thought of making gluten-free cinnamon rolls is overwhelming to me. Let’s face it, it could be a lot of work for something disgusting.
Buying it may just taste better. I wanted to stretch myself and make gluten-free homemade noodles. Let’s just say, NEVER AGAIN! Gluten-free store noodles are 1000 times better.
It takes time to learn. This is not a skill that can be picked up overnight. Plan on several weeks, months, years of consistent effort.
The following tables I have put together to hopefully help and illustrate key points and provides practical information when cooking gluten-free.
1. Common Gluten-Containing Ingredients vs. Gluten-Free Alternatives
Gluten-Containing Ingredient
Gluten-Free Alternative
Wheat flour
Almond flour, Coconut flour, Rice flour
Barley
Quinoa, Buckwheat
Rye
Sorghum, Teff
Pasta
Gluten-free pasta (made from corn, rice, quinoa)
Bread
Gluten-free bread (made from potato, rice flour, tapioca)
Soy sauce
Tamari, Coconut aminos
2. Popular Gluten-Free Grains and Their Nutritional Information
Grain
Calories (per 100g)
Protein (g)
Fiber (g)
Key Nutrients
Quinoa
120
4.1
2.8
Magnesium, Iron, Zinc, Potassium
Brown Rice
123
2.7
1.8
Manganese, Selenium, Phosphorus
Buckwheat
92
3.4
2.7
Magnesium, Copper, Manganese
Amaranth
103
3.8
2.1
Calcium, Iron, Magnesium
Millet
119
3.5
1.3
Phosphorus, Magnesium, B Vitamins
3. Common Challenges in Gluten-Free Cooking and Tips to Overcome Them
Challenge
Tip
Baking without gluten can result in dense, crumbly products
Use a combination of gluten-free flours and add xanthan gum or guar gum to mimic gluten’s elasticity
Cross-contamination with gluten ingredients
Keep separate cookware and utensils for gluten-free cooking; always read labels carefully
Finding substitutes for common gluten-containing ingredients
Experiment with naturally gluten-free ingredients like potatoes, corn, and beans
4. Gluten-Free Diet and Health Impacts
Health Aspect
Impact of Gluten-Free Diet
Celiac Disease
Essential for managing symptoms and preventing complications
Non-Celiac Gluten Sensitivity
Can reduce symptoms like bloating and fatigue
Digestive Health
May improve symptoms like gas and diarrhea in sensitive individuals
Nutrient Intake
Risk of lower fiber, B vitamins, and iron intake due to reliance on processed gluten-free foods; incorporate whole foods to balance
5. Conversion Guide: Regular Recipes to Gluten-Free
