Gluten-Free Guest

Visit any restaurant or any friend's house and you'll find bagels and biscuits, cakes and cookies, gravies and grilled cheese sandwiches.

Enter me: I cannot consume gluten in any form. This means that, among other things, I cannot eat anything containing "white" or "wheat" flour. Bagels and biscuits, cakes and cookies, gravies and grilled cheeses (made by traditional means) are off-limits to me. So are a great many foods with added gluten: self-basting turkey, broth, french fries, hot dogs, and so much more.

For the record, gluten is found in wheat, barley, rye, spelt and is often found in oats in the form of cross-contamination. These ingredients are often used in flavorings, seasonings, thickeners, and bulking agents for food. Also for the record, the term "gluten" is sometimes used for corn and rice products; however this "gluten" presents no danger for a person with gluten intolerance or celiac disease.

Upon hearing this, most people sigh and say, "Well - what DO you eat?" as if they cannot conceive of a life without gluten. This has caused many a hostess to debate whether they should invite us over for dinner and many an apology at church suppers. This shouldn't be so - it really is not difficult to accommodate a gluten-free guest.

Your first concern is not what you serve, but how you plan to prepare it. Cross-contamination has ruined the best intentioned of meals. If just one gluten-containing bread crumb ends up on the plate of a person with celiac disease, they will have a reaction. If just one microscopic bit of food clings to a pan - or, more often, to a wooden spoon -your gluten-free guest will get sick.

The easiest way to avoid this is to prepare a completely gluten-free meal. Use new foil pans and metal stirring/serving utensils. If this is impractical, simply prepare the gluten-free meal FIRST, then meals containing gluten. If necessarily, wrap a strip of colored tape around the ends of spoons that have touched gluten. (I routinely prepare large, complex holiday meals with gluten-containing and gluten-free elements using this method and have never had a cross-contamination problem). If you grill out and you have EVER toasted bread or cooked a gluten-containing food on that grill, lay down a thick sheet of foil to cook on.

It's vital that nothing that has touched gluten comes in contact with gluten-free food. If it does, it's no longer gluten free!

You don't necessarily have to come up with gluten-free alternatives - many of which are expensive and difficult to prepare. It's not that hard to come up with "naturally" gluten-free foods that everyone will love. In fact, most foods that are in their "natural" state are naturally gluten free! Most meats and vegetables, dairy products, rice and potatoes are all gluten-free.

For meats, use good cuts of beef, pork, chicken, goat, or lamb. Check the label to see if anything has been added. If you are preparing a turkey, look for the words "Gluten Free" on the label. Avoid anything that has added flavorings or breading. Although there are many "cured" meats that are safe on a gluten free diet, it's best to avoid these unless you check with your guest first.

Fish and unbreaded seafood are also great for gluten-free friends. Not only is it a good main dish, it's healthy, elegant, AND fast!

Vegetables are easy - all non-grain vegetables are gluten free. Raw veggies and salads are always good. Skip croutons. Choose a gluten-free hummus (most are GF) or a gluten-free salad dressing. I prefer Kraft salad dressings because they promise to label all potential allergens clearly on the label.Blue Cheese is not always gluten free. Finding a GF salad dressing is sometimes complicated because some celiacs react to vinegars derived from wheat.

Starches are a bit trickier. Rice and potatoes are gluten free; avoid anything "instant" or pre-seasoned just to be safe. Pasta, couscous, and bulghur all contain gluten. You can buy gluten-free pasta at most health food stores and some larger grocery stores, but it can be tricky to cook.

Beans and dishes containing beans (that you cook from scratch) are generally gluten-free. Just don't add flour or grains to them.

Bread - unless you're an accomplished gluten-free cook or have access to a gluten-free bakery, just skip the bread. However, if you have access to a tortilla press, experiment with making corn, teff, or other gluten-free tortillas!

Soups and stews are usually safe if you make them from scratch. Soup from a can quite often contains gluten. You can, however, find gluten free alternatives at most larger supermarkets.

Drinks - most drinks (like sodas, iced tea, and so on) are gluten-free. So are most wines. Beer is not gluten free, but with some effort you can find a few brands that are GF. Mixed drinks are a quandary - technically, distillation removes gluten from beverages like whiskey. However, many celiacs have reactions to these drinks. To be sure, ask your guest what brands are safe for them.

Sauces and condiments - Some condiments and many pre-made sauces contain gluten. Soy sauce, for example, contains wheat. So does anything with soy sauce in it, including many marinades, teriyake, etc. Many barbecue sauces and even catsup and mayonnaise often contains gluten. To be safe, stick with national brands that are committed to declaring gluten ingredients on the label (Kraft, Heinz, and Hormel are three such brands). For soy sauce, look for San-J's gluten-free soy sauce. If you plan to make gravy, start with pan drippings from a gluten-free meat and use cornstarch as the thickener.

Dairy Ingredients - most dairy products in their natural forms are gluten free. Milk and cream, plain yogurt, sour cream, cream cheese, hard cheeses, and so on are usually GF. Blue Cheese sometimes has gluten, as does processed cheeses.

Dessert is probably the hardest course for a gluten-free diet. Rice pudding is a simple and elegant solution. Many brands of ice cream offer a wide selection of gluten-free flavors. You might also try a custard. Just ensure that all ingredients and utensils are gluten-free.

Here are some examples of gluten free meals:

• Broiled fish, rice, and steamed vegetable
• Big salad of mixed greens, raw vegetables, topped with grilled chicken and homemade honey-mustard dressing
• Steak, mashed potato, and side salad
• Hamburger steak with oven-fried potatoes and a thick slice of tomato
• Pork roast with rice, pan gravy, and peas

As you can see, gluten-free entertaining doesn't have to be difficult if you cook from scratch and avoid cross-contamination!