What to have in a Gluten, Sugar Free Pantry

When I first found out I had to change my diet I tried to figure out what I could eat. Something that would have helped me would have been to have a list of what to have on hand so I could make something edible to eat that would fill me up other than lean meat and veges.  Some of these things I cannot eat because of allergies or because of the candida but I am trying to list what I have learned.   Many of these things can be found at the grocery store or health food store and some at Asian markets (their products are cheaper).  If they are not available a great source is the internet.  All of them are found online--do some comparison shopping.  Many of the definitions I have listed come from Wikipedia which I know isn't always the most accurate source but can give you a quick definition.

Dairy Replacement:

Coconut milk and cream: can mix with grains for a cereal, make smoothies, ice cream--I love coconut cream!  It has a lot of good fat and keeps you full for a long time.  It is cheapest at the Asian markets.

Rice Milk: use as a replacement for milk, the flavor is mild so it doesn't add a strange taste. (grocery stores, Costco)

Almond Milk: use as a replacement for milk especially in baking (health food stores)

Soy Milk: Some like it, some don't (me), and some are allergic, used as a milk replacement in cooking (grocery stores, health food stores, Costco)

Grains:


Rice: there are many types of rice available that are nutritious.   The one to avoid is white rice (http://en.wikipedia.org/wiki/White_rice ) as it has lost most of it's nutrients in the milling process.  Many grocery stores have regular brown rice and some other types.  Most varieties you can find at health food stores.

These are some of the rice varieties I have tried

• short grain sweet brown rice (I love this kind of rice)
• brown rice
• black rice (something new I tried. It has a corn like flavor to it)
• basamati--haven't tried yet

Amaranth: (http://en.wikipedia.org/wiki/Amaranth_grain) is an ancient grain used by the Aztec's and is high in protein.  It has a nutty flavor.  You can grind it into flour or cook it as you rice.  I have put it in my bread ( 25% amaranth to 75% flour).  Available at health food stores

Quinoa (keen wa): (http://en.wikipedia.org/wiki/Quinoa) an ancient seed-like grain that originated in the Andes.  This is another grain that is a good source of protein.  It also is cooked similarly to rice but make sure you wash it first (unless you bought it already washed) because it has a bitter taste to it from a powdery residue on the seeds.  Available at health food stores, some grocery stores, Costco 

Buckwheat:  I haven't tried  yet.  I had some when I was little.  It does not contain wheat or gluten.  You can make flour or cereal.

There are many others.

Sweeteners:

On the Candida diet I can have stevia and xylitol but there are other sweeteners available that don't contain refined cane sugar.

Stevia: a natural sweetener 250 to 300 times sweeter than sucrose and has a negligible effect on blood sugar (http://en.wikipedia.org/wiki/Stevia).  It can have an after taste to it.  You can find this in grocery stores (Truvia) or health food stores, online which have other brands.  It comes in powder and liquid forms.

Xylitol:  a sweetener found in the fibers of many fruits and vegetables (http://en.wikipedia.org/wiki/Xylitol).  Xylitol has many health benefits.  It is being used in chewing gum to help prevent cavities.  It can be consumed in the treatment of candida--the yeast eats the sugar but it cannot digest it so it dies. Other areas it is used are diabetes, osteoporosis, ear infections, infections, etc.  It also does not raise blood sugar levels so there is not a sugar "crash'

Agave Nectar: this sweetener is sweeter than honey and has a low glycemic index (it doesn't spike your blood sugar).  http://www.allaboutagave.com/ , http://en.wikipedia.org/wiki/Agave_nectar

Palm sugar: used in Asian cooking ( http://en.wikipedia.org/wiki/Palm_sugar) it is nutrient rich. Here is a link that tells more about it (http://www.naturalnews.com/028996_palm_sugar_natural_sweetener.html).  You can find it at health food stores but it is even cheaper at Asian markets.

Baking replacements:

Xanthan Gum: is used as a thickening agent--make sure you are aware of the source because it could contain corn, wheat, dairy or soy which can cause a reaction in sensitive people. http://en.wikipedia.org/wiki/Xanthan_gum#Uses

Guar gum: a thickener that comes from the guar bean

Agar agar: a thickener or jelly replacement  http://en.wikipedia.org/wiki/Agar#Culinary

Tapioca Starch or Flour: some stores use either names--they are both the same. Found at the health food store or online Bob's Red Mill  http://www.bobsredmill.com/ http://www.twinvalleymills.com/

Sorghum Flour: a grain originally grown in Africa and Asia that can be used in baking like wheat and is used in many gluten free flour mixes ( http://www.bobsredmill.com/, http://en.wikipedia.org/wiki/Sorghum) Look at the health food store for this flour.  There are some online sources where you can buy the grain and grind it yourself. http://www.twinvalleymills.com/  http://www.twinvalleymills.com/ http://www.twinvalleymills.com/

Soy Flour: combines well with sorghum for a gluten free flour

Bean Flour: used in gluten free baking, very nutritious

Rice flour: is grainy, mixed with other gluten free flours 

This comes from my limited experience and can be added to.  So if you would like to add anything to this list please leave a comment.  I love any help I can get.

Curry Paste


There are many kinds of curry paste, yellow, masaman, green, red, etc) and you can purchase it at a Asian Market.  In Provo, Chao's on University and Thai Market on 3rd South.  I like Mae Ploy brand.

Soy Sauce--Bragg's Liquid Amino's, a soy sauce replacement