Gluten‑Free Diet Basics
This guide shows which foods you must avoid and which you can enjoy when you have celiac disease. All meals are free of gluten.
Foods That Contain Gluten
- Wheat, barley, rye and oats (including flour)
- Breads, rolls, muffins, cookies and most pastries
- Italian pastas, noodles, pizza crusts
- Soup noodles and dumplings
- Wheat semolina
- Products that use any of the flours above
- Milk drinks that are malted
- Chocolate that contains wheat starch
- Beer, malt beverages and other grain‑based drinks
Foods That May Contain Gluten
- Processed meats and sausages
- Cheese slices that melt
- Canned foods
- Patés and spreads
- Candies and sweets
- Turrón and marzipan
- Instant coffee, tea and flavor mixes
Foods That Are Naturally Gluten‑Free
- Milk and dairy products
- Fresh meat, fish and shellfish
- Eggs
- Fruits, vegetables and legumes
- Soy products
- Rice, corn and tapioca
- Sugar and honey
- Oils and margarines
- Salt, pepper and vinegar
- Gluten‑free yeast
- Food colourings
- Natural coffee and tea
- Herb‑infused drinks
Gluten‑Free Recipes for Celiacs
Vegetable Soup in Thin Strips
Ingredients
- 1 tomato
- 3 garlic cloves
- 1 large onion
- 2 carrots
- 50 g celery
- ¼ small white cabbage
- 50 g turnip
- 50 g leeks
- Salt, black pepper, a pinch of nutmeg
- Chopped parsley and a sprig of cilantro
- Olive oil
Directions
- Wash all vegetables. Cut them into thin strips (julienne).
- Finely chop the garlic.
- Dice the tomato.
- Heat olive oil in a pot, add garlic and vegetables, and sauté for 2‑3 minutes.
- Cover with water, bring to a boil, then simmer.
- Season with salt, pepper and nutmeg at the end.
Seafood Pizza
Ingredients
- 1 gluten‑free pizza base
- 1 jar of tomato sauce
- 200 g white fish fillet (e.g., cod)
- 12 mussels
- 12 clams
- 12 shrimp
- 1 onion, sliced
- 1 green pepper, diced
- Olive oil, salt
Directions
- Sauté onion and green pepper in a little oil until soft.
- Quickly steam mussels and clams in a pan with a splash of water.
- Place the pizza base on a baking sheet, spread tomato sauce, and sprinkle a gluten‑free cheese.
- Add the cooked fish, shrimp, mussels, clams, and the sautéed vegetables.
- Bake at 240 °C for about 10 minutes, then let cool 5‑10 minutes before serving.
Hearty Beef Stew
Ingredients
- 1 kg beef skirt or shank
- 500 g Galician potatoes, quartered
- 1 small piece of pork lard
- 1 tbsp smoked paprika
- 4 tbsp extra‑virgin olive oil
Directions
- Brown the meat in olive oil, then add water and simmer for 1 hour until tender.
- Remove the meat and cook the potatoes in the same broth.
- Serve the beef and potatoes together, drizzled with a little more olive oil.
Gluten‑Free White Bread (Oven‑Baked)
Ingredients
- 2 eggs
- 300 ml skimmed milk
- 5 tbsp sunflower oil
- 250 ml (1 cup) gluten‑free pre‑mix flour
- 2 tbsp regular sugar
- 1 tsp salt
- 1 packet instant yeast
Directions
- Beat eggs, milk and oil together.
- Put the pre‑mix flour into a bread pan, then pour the liquid over it.
- Add salt and sugar to opposite corners of the pan.
- Make a small well in the flour and drop the yeast inside.
- Set the pan in a bread‑maker, choose the quick‑rise program, medium crust, and start.
Chocolate Cake for Celiacs
Ingredients
- 200 g gluten‑free dark chocolate
- 7 eggs, separated
- 250 g butter
- 350 g sugar
- 300 g corn flour
- 200 g rice flour
- 7 tsp baking powder
- Pinch of salt
Directions
- Melt chocolate over a water bath.
- Blend butter and sugar, then mix into the warm chocolate.
- Fold in the flours, baking powder, salt and the beaten egg whites (stiff peaks).
- Preheat the oven to the highest temperature, pour batter into a greased pan, and bake until a toothpick comes out clean.