Hidden Gluten

Gluten is, of course, in wheat, barley, rye, breads, pastas, cakes, crackers, etc. However, there are unsuspecting foods and ingredients out there that contain gluten. Below is a list of foods that contain “hidden” gluten. Become familiar with the names of ingredients that contain gluten. Just because a label doesn’t say “gluten” in the ingredient list, does not mean it is gluten-free. So, please, be careful!

soy sauce (buy gluten free tamari instead)

malt vinegar

Hydrolyzed Vegetable Protein (HVP)

malt or malt flavoring

Modified Food Starch

pre-packaged chicken, beef and vegetable stocks – unless it clearly says “gluten free”

the following words in an ingredient list usually means there is gluten: stabilizer, starch, flavoring, emulsifier, hydrolyzed plant protein

This is only a partial list. Please become familiar with these ingredients and always read labels!

Spaghetti Squash

Spaghetti Squash is a member of the winter squash family and it is so good! It’s super easy to make and really good for you. Again, being a member of the winter squash family, it’s full of vitamins and minerals. The fun thing about spaghetti squash is that it can be a substitute for spaghetti. Once it is cooked, it looks like spaghetti and you can then dress it up with anything you want (marinara, olive oil and garlic…) Truly naturally gluten free spaghetti! So, just how do you make spaghetti squash? It’s so easy! Simply cut a spaghetti squash in half, lengthwise. Scoop out all of the seeds and place it face down on a baking sheet and pop it in the oven. (save those seeds if you want to roast them – yum!) Bake at 375 for approximately 40 minutes. Take out of oven and allow it to cool for about 10 minutes. Then, flip it over and take a fork and run it through the flesh. You will see the “spaghetti” form. At this point you have many options with how to serve it. Here are a few of my favorites:

Eat it as is

Take all of the strands and put them in a sauté pan. Sauté them with a little olive oil, sea salt and freshly chopped herbs.

Mix the strands in a bowl with marinara sauce and a little garlic.

Just before the spaghetti squash is done in the oven, sauté some vegetables (tomatoes, asparagus, broccoli… whatever you like). Then toss the spaghetti squash strands in with that, add some sea salt and basil. Throw a little feta on top, if you like.

An easy, tasty meal!