Gluten Free Pantry

Condiments and basic cooking ingredients can be a real mine field for people with Celiac disease and wheat allergies. It's necessary to read all the labels, which is time consuming and occasionally frustrating. In general, labels containing the following ingredients contain gluten: stabilizer starch flavoring emulsifier hydrolyzed vegetable protein, unless it contains soy or corn. 

Here is a short list of alternatives, with more to come later:

Gluten
1. Semolina or durum (wheat) pasta   
2. Soy Sauce
3. Worcestershire sauce*
4. Bulgur (in tabouleh)                                       
5. Couscous
6. Flour tortillas (also used in most "wraps")  
7. Flour for frying                                               
8. Flour for baking                                              
9. Thickening for soups and sauces
10. Ketchup               
                                   
Substitute
1. Rice or Corn pasta
2. Wheat free Tamari Sauce (San-J™ also makes a reduced salt version)
3. Lea & Perrins™, Lea & Perrins™ White Wine Worcestershire, Edward & Sons™ Wheat Free Worcestershire Sauce, Glutenfreeda Worcestershire Sauce
4. Quinoa*
5. Quinoa
6. Corn Tortilla
7. Rice flour or corn meal
8. Rice, Potato and Tapioca Flour
9. Cornstarch, Arrowroot, Potato Starch
10. Heinz™ Reduced Sugar Ketchup (also good for diabetics) and Hot & Spicy Kick’rs™ Ketchup.

Notes:

*Worcestershire Sauce seems to be a real source of concern for many people. Malt contains gluten, so be sure to read the labels, or make sure to buy products that say Gluten Free on the label.

*Quinoa is a grain native to South America. It has a high protein content (12-18%) and can be found it many organic grocery stores. It comes in bulk and also boxed and is fairly easy to prepare.