The gluten-free revolution

Whether you suffer from celiac disease or are simply thinking of cutting out wheat, the gluten-free revolution is here to stay. Inside this article, you'll discover great tips and tricks for gluten-free cooking and nutritional information about gluten-free superfoods.

 What is gluten?

Gluten is a protein found in many cereals, including wheat, rye and barley. But gluten can also be found just about anywhere. Gluten has the incredible ability to help baked goods bind together and prevent them from falling apart, which is why gluten is widely used in processed and pre-packaged foods; it can also be found in canned beans, spice mixes and cheese spreads, among other things.

 What is celiac disease?

Celiac disease is a condition in which gluten damages the absorptive surface of the small intestine, preventing the body from properly absorbing nutrients. Symptoms of celiac disease vary and can include anemia, weight loss, diarrhea, cramping and bloating, fatigue, irritability and even a form of skin rash called dermatitis herpetiformis.

 Yes" and "No" lists for a gluten-free diet

X No : wheat, barley, rye, malt, triticale, kamut, whole wheat flour, hydrolyzed wheat protein, oats*, fried foods (cross-contamination) and most processed and packaged foods.

√ Yes: corn, rice, sorghum, millet, teff, buckwheat, quinoa, amaranth, vegetables, fruits, nuts, tapioca, soybeans, potatoes, vegetable oils, milk and milk derivatives, eggs, fish, meat.

* Carefully grown and prepared oats can be gluten-free.

 Eating gluten-free grains

Quinoa - There are hundreds of varieties of quinoa. It varies in color from white to red to black. Quinoa is a good source of protein and antioxidants.

 Buckwheat - It has a nutty, almost bitter flavor, and can be used to make a variety of foods, from pancakes to gluten-free beer. Considered a highly nutritious grain, buckwheat is a source of many minerals, including manganese, copper and magnesium.

Amaranth - Tiny beige seeds with a nutty taste. A source of many nutrients, including magnesium, manganese, iron and phosphorus.

Teff - A small grain ranging from creamy white to black. It has a uniquely sweet, nutty, molasses flavor and is sold as a whole grain or flour. Teff is a source of several minerals, including iron and phosphorus.

Millet - Millet grains are very small and can be yellow, white, gray or red. Millet has a texture similar to rice flour, is a source of many minerals and contains small amounts of several B vitamins.

Cereal nutritional information

Cereal Fiber (g/100g) Protein (% dry mass) Fat (% dry mass)

Oats* 10.3 13 7.5

Wheat* 9.5 11.7 2

Buckwheat 10 10.9 2.7

Quinoa 7 13.3 7.5

Amaranth 6.7 15.2 8.0

Teff 8 14 6

Millet 1 11 7

Rice 2 8 7

*Wheat and some oat crops contain gluten and cannot be included in a gluten-free diet.

 Tips for gluten-free cooking

Cooking gluten-free can be a real challenge, but it's well worth the effort. And we can all do it! For those less adept in the kitchen, there are plenty of gluten-free products available at La Boite à Grainsincluding ready-to-eat products like macaroni and gluten-free bread. And those who like to cook can experiment with substitute ingredients (cereals, starches, flours), also available in stores. For gluten-free starches, try tapioca, cornstarch and arrowroot. You can also try gluten-free recipes; many chefs have created delicious gluten-free recipes for which you don't need to substitute or remove any ingredients.

 Alternative to wheat flour

Looking for a good substitute for wheat flour in a recipe? A combination of gluten-free flours and starches works better than simple flours. Try this gluten-free flour blend:

6 cups white rice flour

2 cups potato starch

1 ½ cups tapioca flour

Makes 9 ½ cups flour mixture; store in tightly closed container.

For more information about celiac disease and gluten sensitivities/intolerances, visit the Canadian Celiac Association at www.celiac.ca, the Fondation québécoise de la maladie cœliaque, or a qualified healthcare professional.