Living Gluten & Dairy Free: Complete Guide

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Hidden Sources to Watch For

Hidden Gluten Sources

  • • Soy sauce & marinades
  • • Malt (vinegar, extract)
  • • Modified food starch
  • • Seasonings & spice blends
  • • Processed meats
  • • Beer & some alcohols
  • • Artificial colors
  • • Medications & supplements

Hidden Dairy Sources

  • • Casein & caseinates
  • • Whey protein
  • • Lactose
  • • Natural flavors
  • • Ghee & clarified butter
  • • Lactoserum
  • • Some probiotics
  • • "Non-dairy" creamers

Smart Substitution Guide

Baking Substitutes

  • • All-purpose flour → GF blend
  • • Bread flour → Cup4cup GF
  • • Milk → Oat milk
  • • Butter → Coconut oil
  • • Buttermilk → Coconut milk + acid

Cooking Substitutes

  • • Soy sauce → Tamari/Coconut aminos
  • • Cream → Coconut cream
  • • Cheese → Nutritional yeast
  • • Yogurt → Coconut yogurt
  • • Roux → Arrowroot/cornstarch

Snack Substitutes

  • • Crackers → Rice cakes
  • • Ice cream → Nice cream
  • • Granola → GF oat clusters
  • • Cheese sticks → Trail mix
  • • Cookies → Macaroons

Meeting Nutritional Needs

Calcium Sources (mg)

  • • Fortified oat milk (300-400)
  • • Almonds, 1/4 cup (90)
  • • Chia seeds, 2 tbsp (180)
  • • Kale, 1 cup cooked (180)
  • • Tofu, firm 1/2 cup (250)

B-Vitamin Sources

  • • Nutritional yeast (fortified)
  • • Quinoa
  • • Legumes
  • • GF whole grains
  • • Leafy greens

Safe Kitchen Setup

Essential Tools

  • • Separate toaster
  • • New cutting boards
  • • Clean colanders
  • • Fresh sponges
  • • Labeled containers

Storage Tips

  • • Upper shelf storage
  • • Sealed containers
  • • Clear labeling
  • • Separate zones
  • • Regular cleaning

Cross-Contact Prevention

  • • Wash hands frequently
  • • Clean surfaces thoroughly
  • • Use separate utensils
  • • Prepare safe foods first
  • • Double-check ingredients