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Gluten-Free Substitutions

By Sidney Fry, MS, RD
Updated: June 04, 2017
How to get creative in the kitchen—and smarter in the supermarket.
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The Creative Cook's Pantry

Photo: Randy Mayor

Gluten-free cooking has become far easier as supermarkets have started to stock more products like specialty flour alternatives and substitutes. But a lot of deliciousness happens when you simply pivot to foods that are naturally gluten-free, such as corn, potatoes, and rice. Consider these healthy options. 

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Choose Corn Tortillas Over Flour

Photo: Randy Mayor

You'll save 30 calories and 200mg sodium per 6-inch round and fall in love with the deep flavor. Buy fresh from a tortilla maker: amazing.

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Try All Those New Flours

Photo: Randy Mayor

Chickpea flour is nutty and full of protein, with 6g per 1/4 cup. Use as a soup thickener, as a coating for chicken, or in place of wheat flour for crepe-like pancakes, called socca. Another to try is coconut flour, which packs in 10g fiber per 1/4 cup. It's tasty in baked goods, sauces, and even soups.

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Explore the Amazing World of Rice

Photo: Randy Mayor

Brown basmati, fragrant jasmine, broken rice, red rice, sticky rice: nothing bland about them. Bonus: Studies show that rice eaters eat more vegetables, fiber, and iron.

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Love Some Potatoes

Photo: Randy Mayor

Shred and crisp, mash and cream, top or stuff—this naturally gluten-free veg works its starchy magic in sides, soups, salads, and entrées

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Craft a Better Breadcrumb

Photo: Randy Mayor

Crush whole-grain Rice Chex to coat chicken or fish and save 180 calories. Bind casseroles and meat with cooked quinoa and save 110 calories per 1/2 cup.

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