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Making A Kitchen Gluten-Free
Encourage Everyone To Eat Gluten-Free
The easiest way to not have to think about “gluten-free” while at home is to encourage everyone in your household to be gluten-free. If everyone follows a gluten-free lifestyle, there is no question of cross contact, anyone using the wrong utensil, or a utensil or appliance with food containing gluten and not cleaning it thoroughly etc.
With all the gluten-free alternatives available these days, this request should not be much of a hardship on the others – particularly when thinking about a minor inconvenience for them as compared to being a major game changer for you.
If you live with family, living without fear of glutening at home may even reduce your medical bills, saving the family money in the long run.
In case they need reminding, please let the people with whom you live that all the foods and drinks containing gluten they desire are still available to them outside of your home.
How To Make A Kitchen 100% Gluten- Free: Food Items
In an ideal world, your kitchen will be entirely gluten-free. Even if you live with other people, with all the gluten-free foods available today, the people you live with may agree to being gluten-free at home. In a gluten-free kitchen, there is no need for special equipment or to worry about cross-contamination. Just keep gluten out of the kitchen if possible.
Our discussion is divided into food and non-food items. We start with food.
Getting Started: All food that contains gluten, or that has been touched with gluten, has to go unless it can be cleaned to the point that an outside expert would agree that it is gluten-free.
Start by going through your refrigerator, freezer and shelves.
Don’t forget emergency supplies you may have in another part of the house.
Read the labels closely. To learn how, see: How To Read Labels.
Separate all foods by (a) gluten-free, (b) containing gluten, (c) foods that may have been cross contaminated by double dipping such as butter, jams and peanut butter, and (d) questionable whether they contain gluten or not. If there are questions, review our lists of foods with gluten and foods with no gluten.
Particularly pay attention to items in the refrigerator such as processed meats of any kind, imitation seafood or fish products, all sauces or gravies (including soy sauce and steak sauce) marinades and condiments (ketchup is usually okay).
Keep in mind that some foods which are naturally gluten-free may no longer be gluten-free. For example:
If a gluten-free food is part of another food or there is a sauce.
If the food has been cross contaminated. If you use a knife to butter wheat-based toast, and then use the same unclean knife to get butter to use on your gluten-free toast --- the butter is now cross contaminated with gluten. The need for safety suggests that all uncovered foods should be considered to have been cross contaminated
Foods that have gluten that are open, should be tossed. Closed containers can be gifted to a family member, friend or neighbor or a food pantry. To locate a local pantry, click here
Foods without gluten: Before storing, thoroughly clean shelves and doors to remove any trace of gluten – starting with the top shelf and working your way down. (While you’re at it, this is a good time to clean countertops, stove, sink and other kitchen surfaces.)
Foods that are questionable: Research online about ingredients. If that doesn’t work, contact the manufacturer to clarify the gluten status of their product(s) – both with respect to ingredients and method of manufacture – including procedures to avoid cross contamination. Searching on the name of the manufacturer usually brings up a method of making contact, generally through the customer service department. As advocate Jessica Hanson/Tasty Meditation says: If you do not get a satisfactory answer, or are in doubt, throw it out.
TIPS
Write down your favorite items that have gluten in them so you know what to replace with gluten-free items.
For tips about talking with your family about keeping a gluten-free kitchen, click here.
If you have a pet. Look to see if the pet’s food is gluten-free. If not, put it on your list to look for a gluten-free variety of pet food. If you handle pet food or your pet licks you after eating, you could be glutened.
Be prepared for a batch of emotions to surface as you go through food in your home.
How To Make A Kitchen 100% Gluten- Free: Non-Food Items
Gift or throw away:
All pots, pans and appliances that cannot be thoroughly cleaned – including porous items, cast iron pans, toasters and colanders, pots and pans that are scratched or pots and pans with non-stick coating if the coating has been compromised.
Old plastic containers that are difficult to clean.
Wooden cutting boards, rolling pins, spoons and anything else wooden
Buy a set of pots and pans to replace those that cannot be thoroughly cleaned.
If you decide to clean existing stainless steel products, watch for a residue of gluten behind buttons or the area where a handle connects.
If Help Is Needed
If you have difficulty figuring out what to do in your kitchen, or need help doing it, reach out to a member of the gluten-free community. Consider the following ideas for finding a person to help:
Local support groups (to learn about support groups and how to find one locally click here.)
Members of a gluten-free or celiac Meetup group
A celiac disease advocate may be able to either help or direct you to a local person.
How To Make A Shared Kitchen Gluten-Friendly
FOOD ITEMS
Getting Started: The objective is to make a shared kitchen as safe for you as possible. As a general matter, this means dedicating each of the following to be gluten-free only:
Shelf space or entire cabinets
Storage space
Space in the refrigerator.
If shelves are to be dedicated, it is preferable to dedicate top shelves to gluten-free. Top shelves help keep spillage from contaminating gluten-free foods.
Once areas have been agreed upon, separate all your foods by (a) gluten-free, (b) containing gluten and (c) questionable whether they contain gluten or not.
Particularly pay attention to items in the refrigerator such as processed meats of any kind, imitation seafood or fish products, all sauces or gravies (including soy sauce and steak sauce), marinades and condiments. Ketchup and mustard are usually okay.
Keep in mind that naturally gluten-free foods may no longer be gluten-free if they are part of another food or with a sauce or other surround.
Be aware that open foods that are naturally gluten-free may have been cross contaminated. A knife used to butter toast which is then used without thorough cleaning to butter a gluten-free food, would cross contaminate the gluten-free food. Likewise, a knife used for multiple purposes with mayonnaise or mustard.
Set aside those food products that you have a question about. When you have time, research online about ingredients. If that doesn’t provide the information you need, contact the manufacturer to clarify the gluten status of their product(s) – both with respect to ingredients and method of manufacture (including procedures to avoid cross contamination.)
Searching on the name of the manufacturer usually brings up a method of making contact, generally through the customer service department. If you do not get a satisfactory answer, or are in doubt, throw it out.
Foods without gluten:
Clean the shelves thoroughly to remove any trace of gluten (starting with the top ones and working your way down) before replacing food items. While you are at it, this is a good time to thoroughly clean countertops, stove, sink and other kitchen surfaces.
Mark foods without gluten as yours. For instance, with a colored Sharpie pen, a red sticker or stickers available where school supplies are sold.
Store gluten-free items in a separate cabinet, or at least on the top shelves. Separate cabinets or shelves are particularly useful if you have small children who need to eat gluten-free because they can easily identify foods that are safe for them. Keeping items in different areas or shelves is as much about confusion as it is about contamination.
Store gluten-free flour in airtight containers in cool, dark locations. High fat flours may need to be kept refrigerated.
Foods that contain gluten:
If the person or people with whom you share the kitchen do not want them, consider gifting these items to a family member, friend or neighbor.
If they are open, toss remaining food items. If they are closed, consider giving them to a local food pantry. To locate a local pantry, click here
TIPS
Write down your favorite items that have gluten in them so you know what to replace with gluten-free items.
Buy two bars of butter and two jars of peanut butter, jam and any other product that could easily be cross-contaminated and keep them separate. Mark the gluten-free version with a Sharpie or sticker to be sure you don’t have to worry about cross contamination.
Replace open mustard, mayonnaise, and jelly with squeeze containers to avoid gluten-containing crumbs from contaminating the condiment.
Consider wearing protection when opening the refrigerator, stove, microwave, cabinets and when taking the garbage out to avoid cross contamination.
If you have a pet: check to see if the pet food is gluten-free. If not, put it on your list to buy a gluten-free variety. If you handle pet food or your pet licks you after eating, you could be glutened.
NON-FOOD ITEMS
It is preferable to have two sets of pots, pans, cooking equipment, colanders and utensils, and to keep them separate from each other. It would help if they look different, are a different color or at least marked to show which are gluten-free. Red is frequently used to indicate gluten-free because it is the traditional color for warning.
Avoid utensils and plates made out of wood or other materials that you cannot clean.
Buy separate sponges, steel wool, dish towels and other cleaning items for gluten and for gluten-free uses – preferably of different colors.
Dishes and silverware can be cleaned thoroughly.
Wash your gluten-free dishes, pots and pans first. Save those that have been touched by gluten for last.
Always use warm or hot water and soap or a dishwasher that is good at removing all food residue from dishes, pots and pans. With pots, pans and lids, be sure to clean the lids and the areas where handles or other add-ons attach to the unit.
Kitchen Appliances
Blender: Be sure to clean the container and the cutting blades very well between uses. If you have a dishwasher, use it. NOTE: Watch for crumbs hidden under the blades. Also be sure to keep a top on when blending. A mixer can whip flour into the air.
Convection Oven: Can be used to also prepare gluten-containing foods IF you keep gluten-free foods tightly covered when cooking.
Crockpot: Clean thoroughly between each use.
Dishwasher:
The go-to appliance to clean dishes, pots/pans and utensils. A functioning dishwasher that removes food particles and cleans thoroughly can be used for both gluten-free and gluten-containing foods.
Use the hottest water setting.
As noted above, there are some types of materials, pots, pans, and utensils that cannot be thoroughly cleaned in a dishwasher and you will need a gluten-free set.
Grills:
Preferably use separate grills for gluten and gluten-free items.
If they have to be cooked on the same grill, put aluminum foil under the gluten-free items. It is a myth to think that gluten is burned off at high temperatures.
Use separate tongs for food with gluten and food that is gluten-free.
Microwave Oven:
Better to cook gluten and gluten-free separately because of the small space.
Be sure to clean the oven well before gluten-free items are inserted.
Oven: When you cook, cook gluten and gluten-free foods separately. If this is not possible, place the gluten-free foods on the top rack by themselves. For extra safety, cover the gluten-free food, even if the food is on the top rack.
Toaster: Do not ever use a toaster that has been used with gluten containing bread or other items – even multi-toast toasters with space between the slices. It is almost impossible to clean away every tiny crumb. Even a single tiny crumb can be a problem.
Toaster ovens are acceptable to use with both gluten and gluten-free foods.
Put the gluten-free food on the top rack or racks.
Using foil or a tray helps create a barrier from any crumbs.
Clean the oven well between uses – even if there
How To Avoid Cross Contamination In The Kitchen
Start with appropriate food storage, and dedicated pots, pans, appliances, cutting boards, toasters and colanders – and keep them separated from any object that has been used with gluten. If an item such as an appliance can be used for both gluten and gluten-free uses, be sure each item is thoroughly cleaned between uses. For information, see: How To Make Your Kitchen Gluten-Friendly or Gluten Free
If you use the same cooking surface for both gluten-free and foods with gluten:
Cook the gluten-free foods first.
Clean the surface after each use with a food containing gluten.
Anything wooden should not be used for gluten and gluten-free foods. Using the same pot of water or oil to cook more than one food is known as commingling. If you want to use the same pot of water to cook both gluten-free and gluten items, cook gluten-free first.
Likewise, if you are cooking both gluten and gluten-free foods in oil, cook the gluten-free foods first.
If you are cooking lentils or legumes, be aware that they are permitted to contain a percentage of foreign grain unless they are labeled gluten-free. When cooking, it is best to pour dry lentils and legumes onto a cookie sheet, pick through them, and then rinse thoroughly under running water.
If something is spreadable, it would be contaminated if a utensil that was used with gluten is then used with the butter, cream cheese, jam, mayonnaise, peanut butter and the like. Keep spreadable items separate.
An alternative is to look for condiments in squirt bottles as long as you and other members of your household are aware that you cannot wipe the tip of the squirt bottle on the gluten containing food.
Dr. Peter H.R. Green, a noted celiac gastroenterologist, suggests the following guidelines to avoid cross contamination in the kitchen:
Soap and water – to keep hands, cutting boards and cooking utensils free of gluten. Teach children to use soap and water as well.
Separate or duplicate
Use separate cutting boards, colanders and toasters.
Alternatively use toaster ovens with racks that wash well
Don’t double dip and mix serving utensils. Do not use a serving utensil that has gone into a jar/can/dish with gluten. At someone’s house or in a restaurant, assume these items are contaminated unless you know better.
Stay on it. Recognize that gluten is often on, rather than in, a food.
Frying oil. Do not allow food to be cooked in oil that was used for frying gluten containing food.
Do not allow water that was used to boil pasta with gluten in it for cooking gluten-free pasta.
Look for dust. Even flourless cake can be made in a pan dusted with butter and flour.
To learn more about what to do, and not do, in your kitchen, click here.
Get expert advice – from a dietitian or nutritionist. To learn how to locate one, click here.
If Help Is Needed: If you have difficulty figuring out what to do in your kitchen, or need help doing it, reach out to a member of the gluten-free community. Consider the following ideas for finding a person to help:
Local support groups (to learn about support groups and how to find one locally click here.)
Members of a gluten-free or celiac Meetup group
A gluten-free advocate may be able to either help or direct you to a local person.
TIPS
If a meal will include both gluten and gluten-free food, cook the gluten -free food first.
Consider asking everyone to eat gluten-free at home. With all the alternatives available today, just about every recipe can be made gluten-free. For suggestions about how to have the conversation, click here.
Outdoor Cooking
It is easy to assume that with the heat of a fire, there is no problem cooking gluten-free food on a grill that has contained food with gluten or even has it side-by-side.
This is a mistake.
Treat an outdoor grill the same way you would a grill inside the house. Thoroughly clean the grill before using gluten-free meats, poultry and whatever else you want to grill.
If you are cooking both gluten-free and foods with gluten, cook the gluten-free ones first. If you have a nearby oven set to warm, you can keep the cooked gluten-free food warm until serving.
If you started cooking the gluten food inside the house so it is only finished on the grill after the gluten-free food has been removed (and stored safely so there is no risk of cross-contamination) – so much the better.
Gluten-Free Recipes
There are an impressive number of gluten-free recipes available – both in cookbooks and for free online.
As you try various recipes online, it helps to create a file of recipes and where you found them.
Before you buy a cookbook, consider searching on the words: gluten-free cookbook reviews. You will not only learn about the various books available, but also what people have to say about them
Ingredient Substitutes
Basically, any meal can be made gluten-free.
Keep in mind that as a general matter, the following items are not gluten free: wheat, including all varieties of wheat; rye, barley (including most forms such as malt), Brewer’s yeast and oats unless uncontaminated oats and oat products which are labelled gluten-free (and treated to Purity Protocol in processing.).
Cooksmarts.com lists the following substitutes for gluten ingredients:
The Bathroom
The bathroom is another place in the home to be checked. Many personal products contain gluten.
It is readily understandable that lipstick, lip balm and toothpaste can be ingested through your mouth. It is not as obvious that you can also be glutened from items you put on your skin or in your hair. While there is no evidence to indicate that gluten can go through skin, you can be glutened if you aren’t super cautious 100% of the time. For example, putting on a lotion but not thoroughly washing your hands before you handle food in the kitchen. Do you really want to have to think before eating whether you touched your hair or recently used hand lotion?
Products that may contain gluten, include the following:
Baby powder
Bath salts
Body lotion or wash
Bubble bath
Conditioner
Cough drops
Cough syrup
Creams and other beauty products
Hand sanitizers
Lip balm
Lip gloss
Lipstick (Lipstick is not considered to be a food product subject to FDA labeling. Ask the manufacturer about the contents. Dr. Peter Green believes that it is okay to kiss a person with gluten in their lipstick because of the small amount you are likely to ingest. It is not okay to wear lipstick with gluten in it.)
Lotions
Makeup
Medicine (prescription and over the counter)
Mouthwash
Oatmeal products – Oats are susceptible to cross-contamination in both the field and processing.
Shampoo (included in the list because, in the shower, shampoo can trickle down your face and into your mouth.)
Sunscreen/suntan lotion
Toothpaste
Vitamin and mineral supplements