Cooking for a Gluten-Free Guest

Gluten is a protein found in wheat, rye, and barley, but to some people, it's poison. Individuals with Celiac disease or gluten intolerance cannot digest this simple component that is found in many foods. Instead, their body attacks the gluten, as well as the tissues it comes into contact with during attempted digestion. Over time, repeated exposure to gluten can cause issues such as malabsorption of nutrients and even intestinal cancer. Those affected by a gluten allergy, however, have very different reactions. Like any other food allergy, coming into contact with any food containing the forbidden ingredient causes reactions ranging from rashes to anaphylaxis. Luckily, all of these risks can be avoided with proper care in the kitchen.

If you have volunteered (or been elected against your will) to host a dinner for a gluten free guest, don't worry. Preparing a meal sans gluten is not as difficult as it may seem. Before creating the menu, understand that there are several ingredients that are sure to contaminate a dish:

• Flour - all-purpose, whole wheat, bleached, cake flour, bread flour, etc.
• Pasta - any kinds not labeled gluten free should not be used
• Soy sauce - often made with wheat
• Oats - often contaminated
• Couscous - made with flour
• Gnocchi
• Processed meats - sausage, pepperoni, and deli meats could have glutenous fillers

There are also several processed and packaged foods you should look out for. Oftentimes, things like soups, seasonings, and sauces are thickened with "modified food starch," are stabilized with "emulsifiers," or are are flavored with "natural flavorings." These ingredients may seem innocent, but they are common hiding places for gluten.

Navigate the grocery store shelves or your pantry by checking for these ingredients. Look for products clearly labeled "gluten free" and always check for an allergen warning at the bottom of the ingredient list. If you are still unsure about a product, find an alternative, call the manufacturer, or call your gluten free friend to ask for his or her input.

In addition to being aware of the ingredients you are using, there are several things you can do to reduce the risk of cross-contamination in your kitchen. Cross-contamination is the transfer of gluten (in this case) to another product or surface that is intended to be gluten free. You can eliminate this risk by using separate pots, pans, utensils, and other cooking equipment for the gluten free dishes. If you must use the same item for gluten-containing and gluten free products (you only have one cutting board, but need it for several items), be sure to wash it thoroughly between uses.

Also be aware that gluten can be transferred by you, the cook. Not washing your hands between food items or dishes may result in contamination of gluten free dishes. Taste-testing several different dishes with the same utensil can also transfer gluten.

Eating gluten free is, indeed, a time-consuming diet. You must think about every single component that is going into every single dish in order to ensure no one gets sick.

Think of gluten free cooking as you would cooking with raw meat. After the raw meat touches a surface or utensil, it is no longer safe (or sanitary) for any other food product to touch. You also wouldn't want to mix raw meat into something that's already prepared or something that shouldn't have meat in it to begin with. And while you can "cook out" the bacteria that is in raw meat, gluten will not cook out. It is always "raw" and unsafe. Keeping that in mind should help you realize all the precautions that should be taken when cooking gluten free.

Hopefully, this article has eased some of the fear of cooking for your gluten free guest. Just remember: when in doubt, ASK! And enjoy this culinary experience!