5 easy gluten-free swaps

These days gluten-free products are widely available. Having said that, there are many people who have never had to worry about buying or cooking gluten-free food for yourself, a friend or family member. If this is your case, this article highlights 5 easy gluten-free swaps you can rely on.

Keep in mind that gluten-free does not necessarily equal healthy and that many gluten-free products can be unhealthier than their gluten-full counterparts. Read more in my article 5 misconceptions about gluten.

1. Cous cous

Both quinoa and cauliflower rice make good substitutes for cous cous in salads and side dishes. As a bonus, both options are lower in kilojoules and carbohydrates and higher in fibre.

2. Bulghur

As above, both quinoa and cauliflower rice make good substitutes for bulgur in tabouleh and other salads.

3. Soy sauce

Tamari is a soy sauce made without wheat. Hence, it is gluten-free. It can be found in many supermarkets, Asian grocery stores, health food shops and online. Flavour-wise, it is very similar to regular soy sauce.

4. Crackers

Even though I don’t advocate snacking on crackers on a daily basis, some crackers can be part of a healthy diet. For example, you can use them as a vehicle for hummus or as part of a cheese platter on occasional celebrations. There are several gluten-free crackers out there, but my favourite are plain rice crackers (such as Sakata plain or wholegrain), seed crackers (such as Carman’s) and vegetable crackers (such as Flats).

5. Flour for thickening soups and stews

Many soup, stew and casserole recipes rely on wheat flour for thickening. My favourite gluten-free alternatives are tapioca and potato starch.

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