The idea of cooking a gluten free meal might seem overwhelming at first, but it is not as difficult as it might seem. You need to leave out bread, noodles, croutons, bread crumbs, wheat flour and soy sauce, but when you look at the ingredients that are available to you, you have lot of options without spending a lot of money on special gluten free foods.
Start with your meat or protein:
- chicken, pork, beef (including hamburger), turkey, etc.
- fish, seafood (not artificial crab)
Add your choice of almost any vegetable in any form:
- frozen, as long as there are just vegetables listed on the package
- canned as long as there is no sauce or spice added
- salad made from greens and vegetables.
Add a starch:
- potato, sweet potato, yams
- rice (regular or instant is OK, but not from a seasoned mix)
- corn tortilla or taco shell
And a beverage:
milk, water, juice, pop or soda
mixed drinks from spirits.
To cook and spice your meal, you can use most of the same ingredients you would normally use:
- cooking oil, butter, margarine
- onion, garlic, olives, and celery
- salt and pepper
- spices and herbs (pick single spices and herbs, not mixed spices or herbs or anything that uses the term “seasoning”)
- oil and vinegar salad dressing (other types may be GF, but the goal here is to keep it simple)
- cheese, including grated
- ketchup (as long as malt vinegar or seasoning is not on the ingredient list)
- mustard (as long as malt vinegar or wheat flour is not on the ingredient list; mustard flour is OK)
When you are ready, you can shop for some specialty products to expand this list including GF pasta and soy sauce that is made without wheat or barley, but even without these products, you can build easy and tasty GF meals.