Everything You Need to Know About Going Gluten-Free
Found in wheat, barley, rye, and triticale (a cross between rye and wheat), gluten is a protein created when two subproteins (glutenin and gliadin) combine with water. Gluten contributes to several characteristics in food, including structure, texture, and kneadability.
How to Get Key Nutrients When You're Gluten-Free
Calcium Broccoli, milk, yogurt, cheese, sardines and salmon (with bone), collard greens, almonds, calcium-fortified juices, amaranth, teff
Iron Fish, meat, chicken, beans, nuts, seeds, eggs, amaranth, quinoa, teff
Vitamin B Eggs, milk, meat, fish, orange juice, beans, nuts, seeds, gluten-free whole grains
Vitamin D Vitamin D-fortified milk and yogurt, egg yolks, salmon, sardines, tuna
Fiber Fruits, vegetables, beans, amaranth, quinoa, millet, buckwheat, sorghum, teff, flax
Know Your Noodles
Need a pasta primer? Check out our guide to some of the most popular and readily available gluten-free pastas. Gluten-free pastas can be temperamental, so pay close attention to the manufacturer's directions and cooking times, and serve immediately after cooking. If you're baking pasta in a casserole, cut parboiling time by 2 to 3 minutes -- gluten provides structure in pastas, so gluten-free noodles result in a softer finished casserole.
Bean Noodles: Try black bean, soy bean, or mung bean pastas. Bean pastas are high in protein and fiber, and low in fat. Most bean pastas are quick-cooking and have a chewy, almost creamy texture.
Corn Noodles: This bright yellow pasta is made from corn, a gluten-free grain. Be careful not to overcook it.
Rice Noodles: Al dente pasta from white rice flour and rice starch mirrors the flavor, texture, and nutritional profile of traditional wheat pasta.
Quinoa Noodles: Made from the ground seeds of a South American plant, quinoa pasta is high in protein and has a chewy texture similar to white pasta.
Brown Rice Noodles: Naturally gluten-free brown rice pasta comes in a variety of shapes. It has a mild flavor and a firm, hearty texture.
Gluten-Free Flours
Light-Starch Flours Arrowroot Starch thickens fillings, sauces, gravies, and soups without adding flavor. Potato Starch adds structure and lends an airy texture to baked goods. Tapioca Flour is mild, adds color and texture to baked goods, and is a great thickener.
Medium Flours Oat Flour is subtly sweet and has high levels of fiber and protein. Rice Flour is packed with fiber and protein and has a nutty flavor. Sorghum Flour adds protein and texture to gluten-free baked goods and lends a nutty, almost bitter flavor.
Heavy Flours Almond Flour or Meal is made from ground raw almonds and provides high protein, moisture, and a nutty flavor in baked goods. Bean Flours offer a big hit of protein and lend moisture. They're great thickeners for soups and savory sauces. Buckwheat Flour is rich in B vitamins and fiber, and is best used in conjunction with other, more neutral flours. Millet Flour has a sweet flavor that makes it good for stirring into subtly sweet baked goods. Quinoa Flour is one of the most nutritious gluten-free flours and lends a nutty, albeit sometimes bitter, flavor to baked treats. Teff Flour is high in moisture, protein, fiber, and iron, and has a mildly sweet, nutty flavor. Coconut Flour is high in fiber and moisture content, but it also has incredible absorbency, which can result in a drier, denser finished product.
Hummus
Hummus is an easy-to-make, naturally gluten-free dip that's endlessly customizable! Here are a few of our favorite hummus recipes.
Gluten-Free Smoothies
Blend fruits and veggies for gluten-free smoothies brimming with healthy nutrients and protein.
Energizing Mocha-Almond Smoothies
Sweet Honey-Ginger Beet and Mango Smoothies
Sweet Beets and Greens Smoothies
Gluten-Free Soups & Salads
Bring seasonal produce and bright flavors together with these light and tasty gluten-free lunch and side recipes.
Papaya and Coconut Chicken Salad
Honey-Soaked Quinoa Salad with Grapes and Cashews
Cabbage and Carrot Salad with Peanut Sauce
Gingered Carrot-Sweet Potato Soup with Chive Cream
Butternut Squash Soup with Polenta Croutons
Gluten-Free Pizza Crust
These tasty pizza crusts use naturally gluten-free pizza crusts, whole grains, and cheeses. They're all Better Homes & Gardens Test Kitchen-approved, so go ahead and take the plunge!
Delicious Dinners Without the Gluten
Enjoy fresh whole foods, including grilled chicken, brisket, creamy sides, and more -- all easy, delicious, and naturally gluten-free.
Cheesy Pesto-Meatball Lasagna Rolls
Parchment-Baked Halibut with Asian Vegetables
Gluten-Free Baking
From rich chocolate cake to scones, brownies, and more -- you don't have to shy away from baking just because you're leaving the gluten out.
Lemon-Strawberry Cornmeal Scones
Zucchini Muffins with Greek Yogurt Frosting