So, Someone Gluten Free is Coming Over for Dinner
I read a statistic that as many as 30% of the population may have a gluten-intolerance. If that is true than over the next ten years gluten-free will become a household phrase. Until that happens, I thought you might appreciate some pointers on how to look out for a gluten-free guest. When I am going to dinner at someone’s home I try to give a brief education without stressing the person out. Believe it or not you CAN cook gluten-free for people without a ton of education.
Here is what I like to tell people to help a gluten free guest have a good meal:
- Keep it simple. Adding lots of sauces and spices complicates matters for someone living gluten-free. Every ingredient potentially has gluten in it so the more ingredients, the greater the possibility of contamination.
- Leave sauces and salad dressings on the side.
- Avoid casseroles. Again you have the “keep it simple” going on here. A gluten-free person will be better off if instead of doing that chicken and broccoli casserole if you serve all the ingredients separately. That way they can skip the ingredients that have gluten in them and eat the ones that don’t.
- Keep ALL ingredients handy for the gluten free person to reference. We become expert at reading packaging ingredients.
- Watch out for pre-prepared foods. Marinades, spices, and food starch are just a few places that gluten likes to hide in and that means less food for the gluten free.
- Thicken with cornstarch instead of flour.
- Put croutons on the side of the salad. I find that people are so particular about their salads that ALL guests tend to prefer the option of putting ALL of their own toppings on. It takes a few more bowls on the table but everyone is happy.
- Try to call the gluten free guest and run down the menu with them. Some people are less sensitive (those with celiac can’t have any exposure to gluten) so allow the guest to let you know what will and won’t work for them.
- Keep the buns and meat separate. If the hotdogs or hamburgers aren’t already put on buns, the gluten free person will have a much easier time eating.
- Keep dessert simple. Most ice cream, especially the higher quality brands, is gluten free. Do a container of vanilla (some of the additions can have gluten) and a container of a soy cream option (there are some really tasty ones out there) so people who are dairy free can indulge too. Include some cut up fresh fruit and maybe other fun toppings so everyone can create their own dessert. There are also some really good gluten free packaged foods available like brownie or cake mixes. I have found these to be about as easy as other traditional mixes and quite tasty for both the gluten free and regular folks.
- Make sure you avoid cross-contamination. Wash all pans, knives, measuring utensils, containers, or cutting boards that had something with gluten on them (like bread, soy sauce, flour, etc.) before using for something else.
- Don’t feel bad that you are serving a few things that contain gluten. Most gluten free folks understand that the world enjoys gluten-containing products. As long as there is enough to fill out bellies, we are happy. If the meal is actually balanced where we can enjoy an appetizer, veggie, carb, protein, and dessert…it is our lucky day!
- Know that the gluten free person may have other food issues too so it is helpful to consult with them (and really with all guests) so you don’t inadvertently avoid gluten but put in something else that can be equally harmful or that they plain don’t like or don’t eat for religious reasons. Many people have allergies to particular tree nuts, dairy, preservatives, artificial colorings, or tropical fruits.
Here are a few things to make sure you avoid, keep completely separate, or ask the gluten free guest if they have a gluten free version they can bring along for the meal.
- ALL wheat flour and products containing wheat flour (enriched, whole wheat, cracked wheat, white flour, all of it)
- soy sauce (this one surprises most people)
- multi-grain chips or packaged, pre-seasoned rice dishes
- pastas
- spelt, barley, rye, graham, kamut, semolina, durum, triticale grains or flours
- licorice (another surprise)
- oats (some gluten free folks can tolerate them)
- beer (there are gluten-free options, some taste horrible; I like “Red Bridge”)
- breadings/coatings
- cereals
- vegetarian meat substitutes
- self-basting poultry
Know that “wheat free” does not mean gluten free. Here is a simple menu you can see as an example of what to serve:
Appetizer: Veggies and dip (keep the container handy), hummus with corn chips (keep the container handy), guacamole with corn chips
Beverages: Wine, sparkling water, and fruit juice
Main meal: Baked chicken with fresh herbs, salt, and olive oil; mashed potatoes and gravy (thickened with cornstarch); steamed broccoli with butter, salt and pepper; spinach salad with toppings and dressings on the side.
Main meal #2: Mexican feast with plain refried beans, non-seasoned chicken strips, and seasoned ground beef (keep the seasoning ingredients handy), corn tortillas, taco shells, and all your favorite toppings on the side so folks can build their own.
Dessert: Poached pears or baked apples.
Dessert #2: Fresh fruit with real whipped cream.
You likely already serve gluten-free meals and don’t even know it! If you like to experiment, ask your guest for recipes or try converting some of your own. Have fun and go easy on yourself. Having guests for dinner is about enjoying time with you or guests, not stressing over the meal!
December 15 2009 09:57 am | Beverages and Desserts and Snacks and friend and family support and gluten free and gluten substitutes and shopping and wheat alternatives