Gluten Free basics Get a kitchen scale. Many recipes work best when measurements are weighed.

Shopping Bulk Food store for flours (my local favorite - http://www.granarybulkfoods.com/ ) Amazon.com often has the best price on gluten free flours Gluten Free baking ingredients to have on hand Brown Rice flour Rice flour Sweet rice flour Cornstarch Sorghum flour Xanthan gum Yeast Apple cider vinegar

Great recipe for making gluten free cream soups - http://onceamonthmom.com/homemade-cream-of-something-soup/ Amazingly delicious muffin recipe - http://www.glutenfreelyfrugal.com/2012/09/15/cooking-with-kayla-pumpkin-chocolate-chip-muffins/ Great references Gluten free on a shoestring (I have not found a recipe I didnt like from her!) http://glutenfreeonashoestring.com/ Celias Gluten Free Grocery Guide - http://www.ceceliasmarketplace.com/gluten-free-guide/

Great recipe/info for making your own gluten free all purpose flour mix http://glutenfreegirl.com/2012/07/how-to-make-a-gluten-free-all-purpose-flour-mix/ My current favorite for breads and cookies: 400g Brown rice flour 300g Cornstarch 300g Rice Flour

Gluten Free Restauraunt guide: To stay safe, make sure you ask the kitchen staff for the following:

Wash their hands and change their gloves before preparing your food Mix any salad in a clean bowl (many restaurants reuse bowls, and they may contain crouton fragments or unsafe salad dressings) Avoid using a grill surface that's shared with gluten-containing items (including hamburger buns, sauces and breaded items) Use fresh water to cook gluten-free pasta or steam vegetables (some restaurants reuse pasta water for this purpose) Place gluten-free pizzas or rolls on a pan instead of directly on an oven surface, and cover them with foil to avoid crumbs

Also, ask your server to keep your food away from the bread basket and other obvious gluten threats; it's possible to have cross contamination introduced between the kitchen and your table.

Dont prepare gluten-free foods on the same surface used to prepare foods with gluten unless the surface has been thoroughly cleaned. (In restaurants, ask the chef to wipe down the grill before preparing your order.)

When cooking in a microwave be sure to wipe down door handle, buttons, etc. Also have a cover on the container you are cooking in. Make sure utensils have been thoroughly cleaned after preparing gluten-containing foods. Even better, have separate sets of utensils for glutenfree food preparation.

Dont deep-fry gluten-free foods in the same oil used to fry breaded items. This is a particular risk in restaurants. You'll need to ask whether breaded and unbreaded items are fried in the same oil.

Avoid using gluten-containing flours in kitchens where gluten-free food is prepared. Wheat flour can stay airborne for many hours and contaminate surfaces, utensils, and uncovered gluten-free food. In general, foods prepared in any place that is not gluten-free are at risk for contamination (for example, when equipment is inadequately cleaned after producing gluten-containing foods).

NUTRITION CONTENT OF ALTERNATIVE GLUTEN-FREE GRAINS Based on 1/4 cup serving size
white rice/sweet rice (2 TBSP) Brown Rice Sorghum Rice Flour Flour Bran Tapioca Potato Starch Starch Teff Amaranth Flour Flour Flax Seed Meal Hazlenut Meal Millett Flour Buckwheat Flour

Quinoa Flour

Calories Fat Cal. Sat. Fat Sodium Total Carbs. Fiber Sugars Protein Calcium Iron Magnes. Phos. Additional:

150/180 5 cal each .5/0 0/0 32g/40g 1g/1g 0g/1g 2g/3g 0 0 * * *

140 10 0 5mg 31g 1g/4%

60 20 .5g 0 8g

120 10 0 0 25g

100 0 0 0 26g 0 0 0 0 2% * * *

40 0 0 0 10g 0 0 0 0 0% * * *

120 15 0 8mg 21g 4g/16%

113 5 0 5mg 22g

110 18 .5g 6mg 20g

60 40 0 0 4g

180 150 1g 0 5g 3g 1g 4g

110 11 0 2mg 22g 4g/16 % 0 3g

100 8 0 0 21g 4g/16% 0 4g

3g/12 3g/14% % 0g 0 0 3g 2g 4g 0 0 0 4% 15% 8% * 35% * * 20% * B2BB1 Ribo. Vitamins B3B3 Niacin B6 Biotin Selenium Ferulic Zinc acid Vit E.

4g/1 3g/12% 4g 6% 0g 0 0 3g 4g 4g 4g 1% 5% 4% 9% 13% 12% * * * * Iron Omega complete lysine 13% 3 Calci Bamino GLA um vitamins acids Iron 9%

Zinc

B1 Iron

Zinc Calcium

Zinc Manganese Magnesium Potassium Iron 10%