I’ve talked before about how many wonderful people I have met through social interaction and this lovely thing called the Interweb. Today’s post actually stems from a conversation on Twitter with fellow food bloggers, Laurie and Nicole. I had just listened to Nicole’s Veggie Love podcast and one of the recipes she talked about was Marinated Baked Tempeh. I sent a tweet her way to tell her how much I love tempeh too! It’s a great vegetarian substitute, especially if you aren’t particularly fond of tofu. For me I have to be careful though because many of the brands contain due to barley or farro (which are made of wheat) being added. This got me thinking, there’s probably plenty of people who don’t know about many of the hidden sources of gluten, which add to the difficulty for those who may have just have been told they need to follow a gluten free diet or those cooking for someone who is gluten free.

I’ve put together a list of some sources of gluten that you might miss, but remember this doesn’t mean all brands – you just have to be careful about label checking and restaurant dining. My best advice also goes along with my entire philosophy around food which is to eat fresh, unprocessed foods as much as you possibly can and and know the source of what you are putting into your body!

• Condiments like barbecue sauce, marinades, ketchup, Indian simmer sauces – Not all brands, but many of these commercial products have gluten in them because it is used as a stabilizer or thickening agent. Additionally many of them are made with soy sauce, which is composed of soybeans and wheat. Make sure to check your labels or you can make your own – they’re better than commercial ones anyways!  This Charred Chile Barbecue Sauce is one of my favorites to whip up and this is my favorite local one to buy.

• Imitation Vanilla Extract - Yes, I know, it’s a lot cheaper,  but surprise – wheat is one of it’s 3 ingredients!  Make sure to buy pure vanilla extract, which has much better flavor than you will ever get from the imitation type, you’ll never want to go back. This one is especially tricky if let’s say someone who isn’t gluten free has decided to make you a gluten free treat like cookies. Be sure to ask if they used pure vanilla extract, even though it may be uncomfortable. (Also, almost all of the syrups that you like to add to your latte at coffee shops contain wheat as well.)

• Seitan, tempeh, and other vegetarian meat substitutes - These products are loaded with the wheat protein gluten. That’s what gives these products their chewy, meat-like texture! Also be careful with vegan cheeses as these may contain gluten. Just like everything else, you can find gluten free products like these including Sunshine Burgers, which are available at Mississippi Market. 

• Deli/Processed Sliced Meat, Bacon, Sausage, Hot Dogs – We always think of meat as a safe bet for those who are gluten free but not always. Often times these products contain gluten because of the fillers or seasonings added to them. With bacon or sausage, you have to be careful because when smoked or cured, the smoking agents or seasonings may contain gluten. Also jerky and vegan jerky often contain soy sauce and bbq sauce that contains gluten. Tasty gluten free choices include Boar’s Head and Applegate Farms products, which are widely available in stores like Kowalski’s or Lund’s/Byerly’s.

• Salad Dressing - Just like sauces and many marinades, gluten is added to dressings as a thickening agent. I was at the store the other day and was going to be up some Annie’s Natural Goddess dressing but when I looked at the back of the label it called out wheat ingredients. Be sure to check labels or better yet – make your own like this Lemon Tahini version  that I used for Roasted Brussel Sprouts. 
  

• Some chocolate sauces, candy, and hard lemonade – many times barley or malt, which both contain gluten, are used to make these products. People often think that since a wine cooler or Mike’s hard lemonade isn’t a beer they are staying clear of gluten. Hard cider, like Crispin, is a great gluten free option. Another example would be going your favorite ice cream shop and ordering a chocolate shake. Be sure to ask them about the chocolate they use in it. Dairy Queen provides a nice list here of all their gluten free treats (which includes my favorite – Dilly Bars!)

• Sushi –  You’re probably thinking fresh fish, veggies, rice, and seaweed wrap are all gluten free aren’t they? Yes, they are but unfortunately almost all sushi places soak they sticky rice in Japanese rice vinegar which contains gluten. GRRR! So frustrating. And if you ever pick up sushi from grocery stores, many of them use fake crab meat which, you guessed it is pulverized white fish mixed with a binder—there’s the wheat—to mimic the texture of crab. (Yuck.) Bottom line is ask the restaurant before you go if their sushi is okay for you to eat and also if they have gluten free soy sauce available. Fuji Ya is my favorite local sushi place that is safe for me to eat at. 

I know that some of this news may be a bummer, but I hope it is helpful.  It’s something you may want to share with your friends and family to help them navigate this gluten free world a little more easily. Let me know if you have any questions – I’d be glad to help!