13 Essential Ingredients In Gluten-Free Pantry


You just found out that you are gluten intolerant or have been diagnosed with celiac disease. The key treatment for people with Celiac disease or gluten sensitivity is to avoid gluten entirely. You can’t cheat, not even one crumb or your health may suffer


So where do you go from here?


In today’s marketplace, you will find many gluten-free products and ingredients. If you are new to the gluten-free diet, the information and products you are faced with may be overwhelming and costly.

Cooking at home is more economical, tastes better and is always fresh. Before you start a gluten-free diet, there are few things you must do at home


The first thing to do is clean out your pantry from all the ingredients and products that contain gluten, this includes spices.

Most spices are not gluten free; I will talk about this later. You must thoroughly wash all the utensils, cutting boards, storage containers and cupboards to avoid gluten cross-contamination.


Once you have cleaned out your pantry, you will probably find that your shelves are almost empty, since most ingredients and products contain gluten.

This is when you start stocking up your pantry with gluten-free ingredients. Stocking your pantry will give you a base for making tasty gluten-free recipes.



Here is a list of 13 essential ingredients

every gluten free pantry should have



Gluten-Free Spices – You would think that spices are gluten free? And yes they are, but they are processed in the same factories as wheat and cross-contamination can happen.

To be on the safe side and if your budget allows it buy certified organic, gluten-free spices. They are healthier and taste much better

Gluten-free chicken, beef or vegetable stock – You will use stock in soups, gravies, casseroles, curries and stews. Adding a good stock always adds flavour to your favourite recipe. For our famous gluten-free stock recipes click here ->

Gluten-Free Pasta – Yes you can eat pasta, providing that it’s gluten-free. My choice of gluten-free pasta is quinoa/white rice combination, buckwheat or just white rice. I am not a fan of corn pasta, firstly conventional corn is usually genetically modified and has a strong taste of corn, which takes away from the sauce

Gluten Free Rice – Rice is very popular in gluten-free cooking. It is extremely versatile. Serving rice as a side plain or add interesting flavours by adding different herbs, spices or veggies

Gluten free Quinoa – Quinoa is excellent for making salads or stir-fries. Some people don’t like the flavour of just plain quinoa. By cooking quinoa in stock and adding herbs, spices and lemon juice you will have delicious quinoa. Try some of our amazing quinoa recipes ->

Gluten Free Tamari Sauce – This is a soy sauce that is gluten-free and has less salt. Tamari sauce is widely used in Asian recipes. This slightly salty sauce adds wonderful flavour to stir-frys, rice, salad dressings and marinades

Organic Gluten-Free Apple Cider Vinegar – This vinegar is ideal in salad dressings, marinades, soups and stews. Apple cider vinegar is known for its many health benefits and can aid in weight loss

Gluten-free baking powder – Most Muffin and dessert recipes use baking powder, this is why this ingredient is a must in your pantry. Make sure to get the aluminum-free baking powder. Aluminum is unhealthy to use in cooking

Gluten-Free All Purpose Flour Blend – This will be your go to flour in baking or making delicious pancakes. This flour is pre-mixed with the right combination of gluten free flour such as rice, quinoa, buckwheat, sweet sorghum and various starches.

Some gluten free all purpose flour blends contain xanthan gum. Xanthan gum is an ingredient that is important in most gluten free baking. If you want to make your gluten-free flour mix, I have included a recipe below

Xanthan gum – This ingredient is essential in most gluten free baking. If your flour blend has it already then you don’t have to add it. Xanthan gum is used as a stabilizer and thickener in gluten-free cooking and baking

Tapioca or Arrowroot Starch (Flour) – This is an excellent thickener for stews, sauces, pudding and gravy and is used in gluten free baking. You can also use cornstarch, but most corn products are genetically modifies

Gluten Free Almond Flour – This is one of my favourite ingredients in baking. It adds moisture and delicate flavour to muffins, bread and desserts. It is high in protein and fiber making it a healthier option and is used in many vegetarian or vegan gluten free recipes

Gluten Free Chia Seeds – Here is a powerhouse of seeds. Not only this seed is super healthy and is used in gluten-free baking, but it also makes a delicious chia pudding. This pudding can be served as breakfast or as a dessert. Check out our chia pudding recipes


My favourite gluten-free flour blend recipe – Makes 9 Cups

  •  1 ½ cups gluten-free white rice flour
  • 1 ½ cups gluten-free brown rice flour
  • 3 tbsp. gluten-free potato starch flour
  • 3 cups gluten-free arrowroot starch flour
  • 3 cups gluten-free tapioca starch flour


Once you stock your pantry with these 13 essential ingredients, you can master almost any gluten free recipe. All you have to add is naturally gluten free ingredients such as fruit, vegetables, nuts, meat, eggs, dairy or non-dairy products, healthy oils and unrefined sweeteners.

Most cheeses are gluten-free, but always read the label since some fancy cheeses may have additives that contain gluten

If you have any questions, concerns or suggestions please contact me I will be happy to help.


For scrumptious gluten-free easy to make recipes click here ->