Welcome to my ” Gluten & Dairy Free” page. In this section you will find recipes that are entirely free of dairy and gluten, as well as cane-sugar and soy. Dairy, gluten and soy are among the top 8 allergen foods found in our society.
What is Gluten?
Gluten refers to the proteins found in wheat endosperm (a type of tissue produced in seeds that’s ground to make flour). Gluten both nourishes plant embryos during germination and later affects the elasticity of dough, which in turn affects the chewiness of baked wheat products. Gluten in found in many grains. BUT, not all grain contain gluten. See below for more details.
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Grains that contain gluten |
Grains (and more) that do NOT contain gluten |
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White Flour Whole Wheat Flour Durum Wheat Graham Triticale Kamut Semolina Spelt Wheat Germ Wheat Bran |
Rice Corn Soy Potatoes Tapioca Beans Sorghum Quinoa Millet Buckwheat Arrowroot Amaranth Teff Montina Flax |
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You may also find wheat in the following products |
Popular gluten free blogs |
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Pasta Couscous Bread Flour Tortillas Cookies Cakes Muffins Pastries Cereal Crackers Beer Oats |
Gluten Free Easily All gluten Free Desserts…All The Time Gluten Free Goddess Ricki Heller Gluten Free Cat Tessa the Domestic Diva Allergy-Free Alaska Laura’s Gluten Free Pantry Cassidy’s Craveable Creations Elana’s Pantry The Whole Life Nutrition Kitchen Gluten Free SCD & Veggie The Gluten Free Homemaker Gluten Free Girl and the Chef Simply Sugar and Gluten Free Book of Yum Lexie’s Kitchen Cybel Pascal |
Gluten Free Resources:
- The National Foundation for Celiac Awareness / Celiac Central
- The BIDMC Celiac Center
- University of MD Center for Celiac Research
- University of Chicago Celiac Disease Program
- The Celiac Disease Center at Columbia University
- The Mayo Clinic
- The National Institutes of Health (NIH)
What is Dairy?
A dairy product is food produced from the milk of mammals. According to Wikipedia: “Milk is an emulsion or colloid of butterfat globules within a water-based fluid that contains dissolved carbohydrates and protein aggregates with minerals. Because it is produced as a food source for a neonate, all of its contents provide benefits to the growing young. The principal requirements of the neonate are energy (lipids, lactose, and protein), biosynthesis of non-essential amino acids supplied by proteins (essential amino acids and amino groups), essential fatty acids, vitamins and inorganic elements, and water. Humans are the only mammal on earth that drink another mammal’s milk. Read here to find out more about casein. Read here about lactose intolerance. It is estimated that 30 to 50 million Americans are lactose intolerant, including 75% of Native Americans and African Americans, and 90% of Asian Americans.
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Dairy Product |
Dairy-Free Substitution |
Popular Dairy Free Blogs |
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1 cup dairy milk |
1 cup rice milk
1 cup nut milk
1 cup coconut milk
1 cup fruit juice
1 cup seed milk |
Go Dairy Free
Cassidy’s Craveable Creations
The Non Dairy Queen
The sensitive Pantry
Dairy Free Betty
Dairy Free Chick
Angela’s Kitchen
The Dairy Free Diva
Lexie’s Kitchen
Cybel Pascal
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1 cup Buttermilk |
1 cup nut milk + 1 tablespoon lemon juice or cider vinegar
1 cup coconut milk
1 cup rice milk + 1 tablespoon lemon juice or cider vinegar |
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Dairy Yogurt
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1 cup dairy free yogurt
1 cup fruit puree
1 cup applesauce |
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Butter (1 stick = 8 tablespoons)
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8 tablespoons dairy free butter
8 tablespoons palm shortening
8 tablespoons coconut oil |
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