There can be many questions about gluten and a gluten free diet. A UC Davis Health registered dietitian provides facts about gluten in addition to a delicious gluten free recipe.
What is gluten?
Gluten is a type of protein found naturally in wheat, rye, and barley. Some people have trouble metabolizing gluten, including those with Celiac disease, and benefit from a gluten free or a reduced gluten diet.
What is a gluten free diet?
The gluten free diet is not a zero-gluten diet. For a product to be considered gluten free in the United States, it must contain 20 parts per million (ppm) or less of gluten. This is the international standard as well. Products with gluten-free labels do not necessarily have zero gluten, but an extremely small amount.
People with Celiac disease, or those who follow a gluten free diet do not need to purchase gluten free cosmetics, toothpaste, and topical products that contain gluten. The gluten protein is too large to be absorbed through our skin and the amount of gluten we would swallow from products like lipstick, toothpaste, or mouthwash is so minimal per use that it is considered unharmful.
What contains gluten and what starches are gluten free?
Oats are naturally gluten free. However, it is important to purchase certified gluten free oats as they are often grown near wheat or processed in plants that also process wheat, which is not gluten free, and could lead to cross-contamination. Wheat must be listed as an allergen on a food label and can be helpful when identifying gluten-containing foods.
Other starches that are gluten free and safe to eat include those made from:
- Corn
- Rice
- Potato
Starches that contain gluten are often used as thickeners in products. Avoid foods with the following ingredients, as they are not gluten free:
- Gluten starch
- Wheat starch
- Hydrolyzed wheat protein
- Malt
- Wheat maltodextrin
Starches containing gluten can be found in many items such as:
- Sauces
- Salad dressings
- Spices
- Sandwich spreads
- Gravies
- Soy sauce
- Dried fruit (it helps prevent them from sticking together)
How can I enjoy a gluten free diet?
There are many ways to enjoy gluten free food. Dishes such as butternut squash risotto, vegetarian tostadas and strawberry banana muffins can all be prepared gluten free. For a fun and zesty dish, try our buffalo chicken tostada recipe, created by our registered dietitians.
Buffalo Chicken Tostadas
Ingredients:
Tostada Filling
- 1 tbsp. Olive or avocado oil
- 2-3 Chicken breasts (frozen, fresh, or canned)
- ¼-½ c. Hot sauce (more if you like more spice)
- 1-2 Adobo peppers (chopped)
Black Bean Paste
- 1 Can low sodium black beans (rinsed)
- ½ tsp. Chili powder
- ½ tsp. Onion powder
- ½ tsp. Garlic powder
- ½ tsp. Cumin
- ½ tsp. Cayenne pepper (can omit if you want less spice)
- ½ tsp. Paprika
- ½-1 c. Water
Tortillas
- 8 Gluten free corn tortillas
- 8 oz. Shredded cheese (any cheese you prefer: cheddar, pepperjack, Monterey jack, etc.)
- 1 tbsp. Avocado or high temperature oil
- Optional: Tajin
Garnishes (optional)
- Bell peppers
- Cilantro
- Lime
- Sour cream or Greek yogurt
- Green onion
- Avocado
- Lettuce
Directions:
Prepare the chicken
1. Add olive oil, chicken, hot sauce and adobo peppers and cook in Instant Pot for 20-40 minutes (longer if frozen).
2. Once chicken is finished cooking, shred to preferred consistency.
Tip: The chicken can be prepared however you like! This recipe recommends using an Instant Pot if you have one, however it can be made using a slow cooker, on the grill, in the oven, boiled etc. The chicken can also be sliced/chopped and not shredded if preferred. You could also use canned chicken if you don’t have access to the appliances above. Mix in the hot sauce/adobo peppers into the canned chicken or use it as a marinade if grilling or baking.
Prepare the tostada shells
1. Preheat the oven to 350 F.
2. Line the tortillas on a baking sheet, drizzle with a little olive oil and Tajin if desired.
3. Cook in preheated oven for about 5 minutes, until golden brown/crisp.
Prepare the beans
1. In a pot or pan, add beans, water, and seasonings.
2. Mix over medium heat until mixture thickens and a paste-consistency forms. Stir often.
Tip: Cook longer for thicker consistency or shorter for a more soup-like consistency.
Assemble the tostadas
1. Add shredded cheese to the tortillas.
2. Add shredded chicken.
3. Top with beans.
4. Add bell peppers, other vegetables as desired and place back in the oven for 3-5 minutes, until reached desired crisp level.
5. Remove from oven, top with lime, cilantro, Greek yogurt/sour cream, avocado, lettuce, green onion etc. as desired. Enjoy!
Tips:
- Make this recipe plant based! Instead of chicken, make this recipe with an additional can of black beans or tofu.
- Use less hot sauce if you prefer a milder heat.
- Other sauces can be substituted for hot sauce if you prefer, just ensure that it is gluten free.
- Double check that your spices are gluten free.
- As long as the tortillas are made using only corn (and not gluten-containing grains), the tortillas are gluten free.
This blog was written by Olivia Nass, Registered Dietitian.
