5 Tips for Making Gluten-Free Foods Taste Good
As a Registered Dietitian with Cooperative Extension, I get to spend part of my day testing tasty and healthful recipes and, at times, how to make them gluten-free. I was diagnosed with celiac disease almost 20 years ago, and gluten-free products have come a long way since then. I will admit that I have had both successes and epic failures (many, many failures), and both have helped me learn along the way. Whether you have celiac disease, a wheat allergy, or you’re baking for friends or family who are gluten-free, here are the top 5 tips I’ve learned to make gluten-free foods taste good.
1. Let Your Batter Rest
Gluten-free flours take a little longer to absorb moisture when compared to wheat flour. If you have ever made gluten-free pancakes and noticed that your pancakes become fluffier as you get to the end of the batter, this is why.
The Fix
Let your batters and doughs rest on the counter for 10 to 20 minutes before cooking. This gives the flour time to hydrate and improves the overall structure. It is also important to read the instructions on boxed gluten-free mixes. Most include instructions to let the batter rest before cooking or baking.
2. Bring out the bundt pan
Have you ever made a gluten-free cake or quick bread that was raw in the middle, even after you followed the directions for the pan size? That is because without gluten, the batter doesn’t become elastic and stretchy, trapping gas within the batter, which provides a light, airy structure (University of Maine Cooperative Extension, Gluten Free Baking).
The Fix
Use a bundt pan to eliminate the uncooked batter. A bundt pan is designed to distribute heat evenly to heavy batters, so gluten-free batters are a perfect recipe to be cooked in a bundt pan. Additionally, if you have the option to make cupcakes instead of a cake, take advantage of that option for the same reason as using a bundt pan.
3. Sandwich Savvy
I love sandwiches, and perfecting a gluten-free sandwich was at the top of my to-do list after being diagnosed with celiac disease. If you have ever been served a gluten-free sandwich or a burger with a gluten-free bun, chances are you were disappointed. If you make a sandwich on gluten-free bread in the morning for lunch, the bread will become very soggy because the gluten-free starches absorb any liquid in the sandwich fixings, turning the bread into a gummy mess. Or, if you order a gluten-free sandwich or burger at a restaurant, often the gluten-free bread or roll is dry and crumbles as you eat it because it dries out quickly without gluten.
The Fix
For sandwiches on the go, deconstruct them. Gluten-free breads and rolls should be stored in the freezer to extend shelf life, so take out what you need as you need it. Store your sandwich bread or roll separate from the fillings (meat, cheese, vegetables, and condiments) and make the sandwich just before eating. If you are making sandwiches at home, I prefer to toast or heat the bread before making a sandwich to warm the starches in the gluten-free bread, making them softer. Each person prefers the brand of bread they like, so take time to find your perfect bread.
For burgers or sandwiches at a restaurant, ask if the bread or roll can be grilled using a piece of parchment paper or foil on the griddle to ensure there is no cross-contact with gluten. Again, toasting the bread or roll activates the gluten-free starches and allows the bread and roll to stay together for a more enjoyable eating experience.
4. Pizza Party
Pizza is commonly the go-to last-minute meal in many households, but for those in your household who are gluten-free, it takes a little more work or cost if you order out, and sometimes results in a subpar pizza with a soggy crust.
The Fix
If you cook your gluten-free pizza at home from a frozen pre-made pizza, cooking the pizza on the oven rack is commonly part of the instructions. Make sure there is no cross-contact if gluten-containing pizzas are cooking on the oven rack by using foil under the crust or using a pizza pan to cook the pizza. Once the pizza is finished cooking, the key to maintaining a crisp crust is to transfer the pizza from the pan or foil to a cooking rack to allow airflow so the crust doesn’t get soggy. Once the pizza is cool enough to cut, do so, and then return it to the cooking rack.
If you order from a restaurant, ask how the pizza is cooked. Ask how the gluten-free pizza is protected from cross-contact with gluten. If the employees can’t share that information, you are better off making your own pizza at home. While frozen gluten-free pizza is more expensive than gluten-containing frozen pizza, it is still about half the cost of ordering a gluten-free pizza from a restaurant.
5. Pasta Palooza
Pasta is the ultimate quick, carefree, and easy-to-cook food, until you are gluten-free. There are so many different types of gluten-free pastas available now, which can result in decision paralysis. Regardless of the type of gluten-free pasta you enjoy, it is easy to overcook gluten-free pasta.
The Fix
Gluten-free pasta is not a carefree food. Use the package cooking time as a guide, but don’t trust it. I suggest setting your timer for 2 minutes less than the minimum cooking time on the package. This will allow you to choose the desired doneness of the gluten-free pasta based on how you will use the pasta. If you want to make mac and cheese or pasta salad with the gluten-free pasta, you should undercook the pasta because it will absorb the moisture from the cheese mixture or dressing. If you want to eat the pasta immediately, it is still a good idea to start testing the doneness of the pasta well before the recommended cooking time.
My best advice is to be patient. Adjusting to being gluten-free or making food for friends and family who are gluten-free is a brand-new adventure.
Resources
- University of Maine Cooperative Extension Bulletin #4375, Gluten-Free Baking
- University of Maine Cooperative Extension Bulletin #4374, Gluten-Free Diet Guide for People with Newly Diagnosed Celiac Disease
Author
Kate Yerxa is a registered dietitian and has been with University of Maine Cooperative Extension since 2008. Kate is the coordinator of the Expanded Food and Nutrition Education Program (EFNEP) and also teaches undergraduate nutrition courses at UMaine. Kate enjoys cooking with her kids – but really she enjoys having help in the kitchen at mealtime!