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Gluten is a protein found in wheat, rye, barley and triticale (a cross between wheat and rye), which - when water or liquid is added to it - makes an elastic dough. Gluten-free flours on their own do not have this elasticity and typically produce a much denser product.
Commercially available gluten-free flours are all made with different mixtures and these mixtures vary widely from brand to brand. They might contain rice flour, teff flour, tapioca flour, sorghum flour, potato starch, garbanzo flour or buckwheat flour. These flours could also contain nut meals, made from very finely ground almonds or other nuts.
Gluten-free foods are typically grown, transported, stored, processed, and packaged in gluten-free environments.
Xanthan gum is a binder that is frequently added to gluten-free flour mixes to give the flour some elasticity and make it easy to use right out of the bag. Since the base ingredients for gluten-free flour can vary, different brands can produce very different results in baked goods, giving a recipe a completely new taste and texture.
In supermarkets and online, you will find a variety of gluten-free flours, including those made from:
While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye. For this reason, some people with celiac disease cannot tolerate gluten-free-labelled oats.
There are different varieties of wheat, all of which contain wheat gluten:
Wheat flours have different names based on how the wheat is milled or flour is processed. All of the following flours have gluten:
Following a gluten-free diet will likely change your nutrient intake. Some gluten-free products have significantly varied nutrient levels compared to the products they are replacing. They may also contain a higher level of fat and sugar. It is important to read labels, not only for gluten content but also for overall nutrient levels, salt, calories from fats and calories from sugars.
Do not hesitate to explore gluten-free foods. Not only can gluten-free recipes have the same great taste as traditional recipes, but they also may have higher nutritional value due to increased fibre and protein. Consider talking to your doctor or dietitian about foods that would provide healthy, nutrient-rich alternatives.
Explore our choice of Gluten-Free snacks.
TIP OF THE WEEK
Do you struggle with eating enough vegetables? Looking for some sneaky ways to add more veggies to your diet?
Well, we’ve got you covered on how to be a veggie ninja and reach that 5-10 a day goal:
Pass the Pasta: If you love a big bowl of comforting pasta, but don’t like having extra veggies in your sauce, here’s a sneaky way to get in some greens: try a grain-free pasta made with vegetables, like Chickapea or Cybele’s, or even serve rice made with cauliflower, broccoli, or a special vegetable blend, from brands like Right Rice and Full Green!
Sip On It: A good way to get your veggies intake is to sip on them! Broth is a great way to get an abundance of vegetables like carrots, kale, and mushrooms, in a quick & easy way. Just heat and sip -- or add to any stir fry, stew, roast, or pasta dish! And with a wide variety of flavours, like Thai Coconut, Lemongrass Ginger Pho, and Mushroom Chicken, you’ll never get bored!
Chip Away: Yes, we know that potatoes are vegetables, but we’ve got something even better if you’re looking for something to crunch on! Try veggie puffs, veggie straws, veggie crackers, veggie chips, and veggie crispbreads to satisfy the craving for that salty crispness.
Set the Bar: Snack bars can be made with vegetables too, but still taste sweet and delicious! Pack a granola bar or a rice crispy treat in your backpack or work bag for a sneaky way to eat more vegetables, without actually having to eat vegetables.
Take Them to Go: Pre-cut, marinated, and cooked vegetables make it so much easier to eat your veggies! With olives, pickles, asparagus, broccoli, eggplant, and okra vegetable snacks to choose from, you can add veggies to snack time with no problem!
Adding more veggies to your diet doesn't have to be hard, at Natura Market we have endless options for healthy, tasty, vegetable-rich foods, so you can increase your veggie intake.