Pantry Essentials for Gluten-free, Dairy-Free Living

New to gluten-free and dairy-free living? I hope you like cooking because you are going to do heaps of that.

I have compiled a list of important ingredients that can make living on a gluten-free and dairy-free diet easier. I am going to skip the obvious, such as fruits, veggies, spices, pulses, oils, dried nuts, dried fruits, meat and proteins, cereal angluten-free bread.

I want to focus on are pantry items that enable to you make a wide range of delicious gluten-free food; from stir-fries, risottos, cakes, muffins, cookies and waffles. Read on!



1. GRAINS, RICE AND PASTA
Going gluten-free and dairy-free does not equate to health unless you choose the healthier food option. Whether you are having rice or pasta, I highly recommend going with the wholegrain option. 

Many gluten-free and dairy-free food and products are highly processed and stripped of the grain's natural fibre, vitamin and minerals. Going wholegrain is much healthier for you because it provides the most of the grains nutrients. It is also one of the best ways to ensure you are meeting your dietary recommendation of fibre. 


BUCKWHEAT GROATS
2. BAKING 
The following ingredients make up a really good gluten-free flour blend, which I use at home for all of my baking needs. The recipe for the gluten-free flour blend can be found HERE.


NATURE'S FIRST WHEAT-FREE ROLLED OATS
Why I love this product: These oats are wheat-free. Aside from eating them as a porridge, I use them in my baking. I grind up the oats in a spice grinder to make oat flour. I have made mugffins, cakes, pancakes and raw cookie bases using these wheat-free oats. 

What is the Australian standard for wheat-free oats? Find out HERE. 

3. SAUCES, NON-DAIRY MILK AND SPREADS
Wheat grain and wheat starches are sneaky ingredients that find their way into a lot of food products. Many are food items, such as sauces, condiments, stocks and broths, canned foods, which you wouldn't have thought to contain wheat. It takes a bit of patience, but to avoid any encounter with wheat, you will have to be diligent and read product labels and ingredients!

BRAGG'S AMINO SEASONING

Why I love this product: It is made from soy aminos and water. No preservatives and added salt or sugar. It acts as a great soy sauce alternative for all-purpose seasoning. I use it in stir-frys and as part of a ingredient for homemade worcestershire sauce. 

MAE PLOY SWEET CHILLI SAUCE

PUREHARVEST RICE MALT SYRUP

Why I love this product: Rice malt syrup has a viscosity similar to honey, maple syrup, golden syrup and treacle- kind of thick and sticky. Comparatively, it has the lowest in sugar content. In baking and cooking, rice malt syrup is a great alternative to reduce sugar while not compromising the consistency and texture of the finished dish. 
NUTTELEX

Why I love this product: Nuttelex is the BEST dairy-free butter-like spreadable in Australia. It is silky smooth, melts and tastes great. I use it in my cooking and baking which requires butter.


VITASOY SOY MILKY LITE

Why I love this product: Soy Milky Lite is very tasty. I have it with my coffee, cereal and use it in baking. In terms of all the non-dairy milk options in the supermarket, this is considered to be in the mid-range. Not the cheapest but not expensive either. More importantly, it is not full of crappy ingredients. 

4. Others


Why I love this product: Not all stocks are gluten-free, but Campbell's Real Chicken Stock is. I like this one as well as the low-sodium version. I make risottos, stews and soups with it.