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Hints for a gluten-free life

Hints for a gluten-free life

So, you now want to live gluten-free? Well it’s not so simple to just suddenly eliminate gluten from your diet. That’s why we’d like to offer you some useful hints about substitutes you can use.  A gluten-free diet requires a complete change of diet and new shopping habits. However, with some guidance, it is not as difficult as it first appears. We’ll show you what to look out for when shopping as well as a couple of tasty recipes to try. 

The fact is gluten is also present where you would not even suspect it. Many semi-cooked and ready-made meals contain gluten, as gluten is a good carrier material for aromas and is used as an emulsifier. If you want to be certain that you are buying gluten-free food, it is essential to look at the list of ingredients. 

In case of loose goods (e.g. from the butcher) we recommend that you specifically ask whether they contain gluten. Sometimes you may need to explain to what you mean. Here’s a hint: briefly explain that gluten is a protein from the following types of grain: wheat, spelt, rye, oats, barley and green spelt. In this way you can make sure that the butcher does not confuse these with other ingredients which sound similar, but which have nothing to do with gluten, e.g. glutamate.

Gluten mainly occurs in various types of grain:

•     Wheat

•     Spelt

•     Rye

•     Oats

•     Barley

•     Green spelt

Gluten-free grain types:

•     Rice, wild rice

•     Maize

•     Millet

•     Buckwheat

•     Amaranth

•     Quinoa

•     Teff

In their unprocessed form, the following foods are free of gluten:

•     Fruit and vegetables

•     Potatoes, salads

•     Milk, plain yoghurt

•     Buttermilk, quark

•     Butter, plain cream cheese

•     Natural cheese

•     Vegetable oils

•     Meat

•     Fish and shellfish

•     Sugar

•     Honey, jam, marmalade, maple syrup

•     Nuts

•     Legumes

•     Pure spices and herbs

•     Eggs 

Gluten-free recipes

Here are a few gluten-free recipes for you to try. Enjoy! 

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Rice flour rolls

4 portions

Ingredients

120g rice flour

80g soya flour

7g salt

7g coriander

10g thyme, finely chopped

7g baking powder

200ml sparkling water

7ml oil according to tolerance

Preparation

Thoroughly mix the ingredients. Put the dough in a greased muffin tray and bake for about 15 min. at 180°C. 

 

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Amaranth-millet waffles

6 portions

Ingredients

200g amaranth

400g millet

Salt

7ml oil according to tolerance

Sparkling water

Preparation

Cook the amaranth in double the quantity of water and mix with ground millet and water to form a thin waffle batter. Add a pinch of salt and a tablespoon of oil. Bake in a waffle iron at high temperature.

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Quick and easy casserole 

2 portions

Ingredients

200g minced beef

Salt

Curry

Pepper

200g spring onions

200g red bell pepper

500ml vegetable stock

180g spiral noodles (gluten-free)

50 g tomato purée 

Preparation

Sear the mince and season with salt and pepper. Cut the spring onions (1 bunch) into rings, cut the bell pepper into strips or cubes and add both to the mince and fry. Add the stock and put in the (uncooked) noodles. Boil the noodles until they are cooked and then add the tomato purée. This recipe is quick to make, tasty and can be made in many different versions. You can use your imagination and experiment with the ingredients and spices according to taste (cayenne pepper, curry, maize, pineapple, etc.).