Part 2 of a series by Manhattan-based culinary nutritionist, Amie Valpone, on creating a gluten-free kitchen, looking specifically at the pantry.
Now that we’ve had time to discuss where gluten may be lurking in your kitchen, it’s time to find the culprits and toss them from your fridge and pantry. First things first- let’s head to the fridge. Dairy, including plain Greek yogurt and butter, eggs, nuts, seeds and all animal proteins are naturally gluten free as long as there is nothing added to them; however, there are many of these products that do contain gluten, so your best bet is to purchase organic and always check the labels! Try organic dairy products or milk alternatives such as almond or rice milks that are labeled gluten-free. I like to purchase organic Greek yogurt to enjoy with fresh fruit in the mornings, use in place of sour cream for dinner and in my favorite desserts such as chocolate mousse. You can find gluten-free organic cheese in many health food stores and Whole Foods Markets. I have used Nasoya Plain Firm tofu for clients in stir-fries and silken Tofu in smoothies- it’s a great source of protein. I purchase the homemade nut butters from the stores that are simply just the ground nut itself with no additives. You can keep all of your nut butters, nuts and seeds in your fridge or pantry- however I enjoy keeping them chilled for use in smoothies, added to salads, spread atop fruits or eaten as a snack for mid-day munchies.
All animal proteins such as fish, seafood, chicken, beef, lamb and turkey are naturally gluten-free as long as there is nothing added to them such as sauces or marinades. Sometimes you will see animal proteins sold with breadcrumbs on top or a marinade- which should be a red flag for you because you never know what’s in those ingredients. You’re better safe than sorry by avoiding those products and just visiting your butcher for a fresh piece of meat with nothing on it. I love making shrimp lettuce wraps with jicama, apples, avocado and tomatoes; chicken fajitas with corn tortillas, plain Greek yogurt, salsa, black beans and fresh cilantro; or rack of lamb roasted with fresh rosemary. It’s amazing what you can do with naturally gluten-free foods, isn’t it? Written by Amie Valpone, HHC, AADP, Editor-in-Chief of The Healthy Apple and a Manhattan based Culinary Nutritionist, Personal Chef, Professional Recipe Developer and Food Writer specializing in simple Gluten-Free and Dairy-Free ‘Clean’ recipes for the home cook. Amie is also the Publisher and Marketing Director of our Easy Eats Magazine. Visit Amie on Facebook, Twitter and Pinterest.