Back to Back Issues Page
Gluten Free Homemade Newsletter, Issue #017 -- How to Go Gluten Free
January 11, 2018

How to Go Gluten Free

Dear Friends,

If you have been diagnosed with Celiac Disease, Gluten Intolerance or with an allergy to gluten or gluten containing grains, then you know what a life shattering experience it can be when you first find out.

The shock of such a diagnosis is quickly followed by grief for a great loss, all the comfort and satisfaction food brings to a certain lifestyle.

The newly diagnosed are left adrift.

They are often too sick to cope, and usually don't have the energy to muster what it takes to make the dietary and lifestyle changes necessary to recover health.

Take Heart--You are Not Alone!

The good news is you now have a "label" for what is making you so sick.

That knowledge is power!

"Knowing" empowers you to focus in a positive direction so you can take back control of your health and of your life.

Be reassured.

You will start feeling better soon.

Realize recovery is a journey that takes time.

Through this journey, it helps to connect with others who share your pain, especially during the first difficult weeks or months after diagnosis.

Consider connecting with online and local support groups.

You can find them by typing the keywords, "gluten free support group" or "celiac disease support group" in the search bar of your favorite internet browser.

Here are a few good places to start:

You can even find support groups at your favorite social media, including Facebook, Twitter and Google+.

People in the gluten-free world generally tend to be kind, supportive and compassionate.

This is especially important when family and friends might be in denial about your diagnosis or might engage in negative behavior due to ignorance or frustration about what it means to live a gluten-free lifestyle and how that affects them when they have to make changes in the same household in which they live with you.

Be Hopeful; You will Get Better One Delicious Gluten-free Bite at a Time!

Start by listing your most favorite meals.

Think "comfort food" and other great eats that make you happy.

Include a few of your favorite snacks, treats and desserts on your list, too.

Choose foods that are doable for you.

Search the internet and social media, especially image dominant social media, such as Pinterest or Instagram, for gluten-free recipes of your listed foods.

Look for recipes that have gluten-free success and special helps built into them.

While you are researching, collect future meal ideas and recipes you might like to try next.

Use your food list and the recipes you find online to create a 7 day menu.

Then, make a grocery list of the gluten-free ingredients you need to cook up the wonderful new menu you just created.

IMPORTANT! Know About Gluten-free Foods, Ingredients & Food Additives

Before you go shopping, know which foods, ingredients and food additives contain gluten and which are gluten-free.

DANGEROUS Gluten Containing Grains

oats (cross contaminated in the field)
wheat (atta, bran, dinkel, durum, einkorn, emmer, faro, graham, kamut, semolina, spelt, wheat berries, wheat germ)

SAFE Gluten-free Grains

corn (maize)


While oats are a naturally gluten-free grain, they are prone to cross contamination from field, transportation and food processing.

Consume only certified gluten-free oats produced using purity protocols, grown in certified gluten-free fields, dedicated gluten-free transportation and food processing facilities.

Most people with Celiac Disease can tolerate a small amount of certified gluten-free dry oats (about 1/2 cup per day).


Print off a list of gluten containing/gluten-free ingredients and food additives or download a similar app to your personal mobile device and take it with you to the grocery store.

ALWAYS Read Ingredients Labels Before Purchasing Food!

CAUTION! Just because a processed food is labeled "gluten-free" does not make it Celiac Disease safe!

Many jurisdictions allow "micro" parts per million of gluten containing ingredients and food additives to be labeled, "gluten-free".

Learn about the food labeling laws in your country of origin

Know which foods, ingredients, flavorings, seasonings and food additives contain gluten and which are safely gluten-free, and know which ingredients are derived from gluten containing grains.


"Wheat-free" does not necessarily mean gluten-free as ingredients, flavorings, seasonings and food additives can be derived from other gluten containing grains not required to be disclosed on the ingredients label.

Gluten Cross Contamination in Food Manufacturing is Too Common!

Many pre-prepared and packaged foods are labeled "gluten-free", but are processed in manufacturing facilities contaminated by other gluten containing foods processed in the same plant and/or on the same food processing line.

ALWAYS Verify Ingredients!

If after reading a food label, you are not convinced of a food's gluten-free safety, contact the food manufacture by telephone, email or posted mail.

Specify what the questionable ingredient is.

Include lot number and any other manufacturing information printed on the label or container.

Be clear about the information you need in order to determine whether or not you can safely consume the food product.

Temper persistence with politeness and patience; most food manufacturers are happy to help.

If in doubt, DON'T EAT IT!

Consume only verifiable gluten-free foods.

NEVER purchase foods from bulk bins in grocery stores or co-ops in order to avoid cross contamination.

Whether or not a person with Celiac Disease has symptoms after consuming gluten contaminated food, damage to the small intestine occurs.


Eat at restaurants at your own risk, even establishments featuring gluten-free menu items or claim to be 100% gluten-free.

Check with restaurant owner, chef or manager about purity protocols and staff training.

Roll up Your Sleeves!

Clean out all gluten containing substances in your life.

Use the list below as a guide:

*alcoholic beverages, including ales, beers and lagers
beverages, all instant and flavored beverages, including coffee, hot cocoa, flavored milks and milk substitutes, flavored teas and herbal teas, some soda pops
baked goods, store bought cakes, cookies, desserts, pies
breads and pastries, breading, communion wafers, croutons, Matzo, Panko and other coating mixes
brewer's yeast, most
candy, confections, some chewing gums, marshmallows
canned foods, especially beans and soups, imported (ingredient disclosure issues)
cereals, granola, muesli, cold and hot cereals
cheese food products and spreads, Roquefort cheese
dairy substitutes
flavoring extracts
food colorings
frozen potato products, french fries, hash brown potatoes, tater tots, etc.
fruit and pie fillings made with gluten containing flavorings, food colorings, thickeners or additives
luncheon meats
malt, all forms
oils, butter substitute spreads and margarine, dips, fried food products, low calorie cream cheeses, sour creams, mayonnaise and yogurt food products, Olestra, wheat germ oil
nut food products, such as dry roasted nuts
pastas, bulgur, couscous, noodles, tabbouleh
pharmaceuticals, prescription and over-the-counter medications
prepared mixes, packaged and instant foods
roux and other thickeners
salad dressings
sauces, including soy sauce and soy sauce solids, teriyaki sauce, Worcestershire sauce
seasoned chips, potato chips, tortilla chips, etc.
seasoning blends and mixes
self-basting and pre-seasoned meats, fish and seafood, poultry
soups, soup bases, bouillon
snacks, crackers, energy bars, granola bars, potato chips, pretzels, tortilla chips, trail mixes
supplements, energy, herbal, nutritional, vitamins and minerals
sweeteners, brown rice syrup and other syrup products, powdered (confectioner's)sugar
Textured Vegetable Protein (TVP) and other meat substitutes, imitation meats, fish, seafood and other proteins, and foods containing TVP

Eliminate gluten containing household cleaning supplies, laundry cleaning supplies and other chemicals, cosmetics (especially lip balms, lip glosses and lipsticks) and personal hygiene items, including soaps, lotions, sunscreens, shampoos, hair conditioners, hair sprays, shaving creams, deodorants, toothpastes, mouthwashes, colognes, perfumes, and more you might come in contact with or breathe in.


Drink distilled alcoholic beverages at your own risk.

While research shows distillation removes the harmful gluten peptides from mashes composed of gluten containing grains, resulting in a gluten-free alcohol liquid product, some people still suffer a reaction.

It is possible the reactions are due to allergies or sensitivities to other components of gluten-free grains.

On the other hand, most distilleries are not dedicated gluten-free facilities using purity protocols to prevent cross contamination.

Also, many distilleries continue to age their propriety brews in barrels sealed with gluten containing grain pastes, which may not be disclosed, because it may not be required by food labeling laws in some countries.

Consider purchasing wines and distilled hard liquor beverages from certified gluten-free sources with dedicated gluten-free facilities or from establishments where you can verify the product is gluten-free.

Prevent Cross Contamination At Home

Make your kitchen gluten-free and safe.

Give your cupboards, pantry, range, microwave oven and refrigerator a good cleaning to eradicate gluten food bits, crumbs and residue from all surfaces, nooks and crannies.

For people with Celiac Disease, be extremely careful when preparing food to avoid any gluten-free food or ingredients coming into contact with gluten.

Do not share utensils, kitchen tools or equipment, or food storage where risk of cross contamination can occur.

Of particular risk are commonly shared containers of any kind and improperly cleaned and sanitized containers.

Shared condiments are a problem, butter, dips, jam, ketchup, mayonnaise, mustard, peanut butter and other similar shared foods.

Never deep fry gluten-free foods in the same oil or fat gluten containing foods were previously fried in.

Dedicated Gluten-free Kitchen Tools and Equipment Required for People with Celiac Disease:

cutting boards
deep fat fryer and thermometer
flour sifters
storage containers
toasters and toaster ovens


Gluten containing flour, especially wheat flour, stays airborne for hours or even days, as it becomes part of the dust particles in the air, continuously contaminating exposed surfaces, kitchen tools, equipment and appliances, and any exposed gluten-free foods, not to mention other surfaces throughout the house.

Restock Your Pantry

Most grocery stores offer some gluten-free pantry basics.

What you cannot purchase locally, you can usually order online.

Protect your health by choosing foods processed in dedicated gluten-free manufacturing facilities and those that are stamped with logos on their packages indicating they are "certified gluten-free".

To save money, make your own gluten-free flour blends and seasoning mixes.

Double recipes and freeze leftovers, which can easily be reheated to eat on days when you are too challenged or too sick to cook; try to have plenty on hand to choose from.

Start with the gluten-free pantry essentials you need to cook up your first week's menu, and then increase your pantry inventory as you go.

Some certified gluten-free pantry basics to stock include the following gluten-free foods:

baking mix
canned, dried and frozen fruits and vegetables
cereals and grains
condiments and sauces
dry beans
pasta, noodles
seasonings, flavorings and seasoning mixes
snacks, crackers, pretzels, etc.
sugars and syrups
white gluten-free flour blend
whole grain gluten-free flour blend

REMEMBER! It is your responsibility to do your due diligence when protecting yourself from gluten contamination at home and away.

You cannot trust others, even though they are sincere, to have your best health at heart.

So, educate yourself about your health condition, and then, when the opportunity arises, help others to learn about it, too.

By eliminating ignorance and false information about gluten-freedom, we can make the world a safer place to live for everyone with gluten and wheat related health problems.

Recommended Reading

Gluten Free Diet: The Definitive Resource Guide by Shelly Case, RD, Case Nutrition

Kids with Celiac Disease: A Family Guide by Dian Korn, Woodbine House

Game Day Menu

Sausage Balls
Orange Cumin Sauce


Crudité Plate
Carrots, Celery, Baby Corn, Black Olives, Dill Pickles, Sweet Pickles
Sour Cream Mayonnaise

Gluten-free Beer & Cider

Chocolate Cherry Cake
Cherry Ice Cream

What's New!

Metric Measurements are coming to our recipes so the whole world can cook delicious Gluten Free Homemade food!

If you need metric measurements for a recipe that has not yet been converted, please contact me and we will make it happen for you!

Gluten Free Pizza Crust Recipe--Key to Quick and Easy Pizza Creations!

Chicken Pie Recipe

Spaghetti Sauce Recipe--Key to

Gluten Free Appetizers

Popovers Appetizer

Quiche Appetizer

Raspberry Sauce Recipe--Key to Exciting Everyday Meals

Mr. Bittner's Rocky Road Fudge Recipe

Cranberry Scones

Trending on Social Media!

Join my new hashtag #GlutenFreeHomemade & share your favorite recipes with others on all your social media! Fun! Fun! Fun!

Pfeffernusse--The Best Gluten-free German Cookies

Stirred Custard--Key to Deliciously Easy Desserts

Secrets to Perfect Gluten Free Dumplings

Gluten Free Sugar Cookies--Key Recipe to Incredible Cutout Cookies!

Gluten Free Spice Cake--Key Recipe

Spaghetti Sauce Recipe--Key to

Top Picks by Visitors!

It's all about cooking with excellent recipes . . . keys to delicious meals and scrumptious treats!

Secrets to Perfect Gluten Free Dumplings

Gluten Free Pizza Crust Recipe--Key to Quick and Easy Pizza Creations!

Chicken Pie Recipe

Gluten Free Homemade Blog How to Make a Gluten Free Dutch Baby

Old Fashioned Beef Stew

Gluten Free Soup and Stew Recipes

Sponsored Links

Find Inspiration on Facebook!

LIKE on Facebook and make your next meal unforgettable!

Like us!

Cook with Grandma's Old Fashioned Touch at Twitter!

FOLLOW @gfhomemade on Twitter for culinary adventures, gluten-free cooking tips and more!

Follow us!

Create a Recipe Board on Pinterest!

PIN your favorite recipes to a special board so you can always find what you need to cook up mouthwatering meals for your family and friends!

Share your Pins!

See More!

Now you can search for everything you need to create mouthwatering gluten-free food with Grandma's old fashioned touch!


Meal Planning Ideas


Recipe Index

Tips and Special Helps

If you have something to contribute to Gluten Free Homemade Newsletter or care to suggest an addition, please contact me.

Happy noshing,
Cat McMahon

P.S. If you enjoyed this newsletter, please share it with your family, friends, neighbors and colleagues. Thank you!

Email Facebook Twitter Pinterest Google+ LinkedIn Addthis

Back to Back Issues Page