Wheat Substitute
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information
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Note that a wheat allergy is one of the most common allergies. If you suspect that you have a wheat allergy try to eliminate wheat from your diet. In order to effectively avoid wheat, please remember that it means avoiding anything that contains any of the following in the ingredient lists: "flour" (which means wheat flour), "gluten" (which means wheat gluten), whole wheat flour, bran (unless it lists oat bran or rice bran), germ, bulgur, couscous, durum semolina, flour tortillas, seitan, or wheat starch.
Note: As you look for a wheat substitute please remember that spelt and kamut are old forms of wheat. Avoid eating spelt and kamut unless you have been tested for them.
To help you with wheat substitutes here are some suggestions:
Wheat-Free Flour: Replace wheat flour and "flour" with rye flour, oat flour, barley four, rice four, buckwheat flour, oatmeal, oat bran, or ground nuts.
Wheat-Free Pastas: "Regular" pasta is made of wheat (durum
semolina being wheat). Here are some wheat-free pasta ideas:
view
wheat-free pastas
brown rice pasta, white rice pasta, and 100% rye pasta: From regular
stores but more likely health food stores.
white rice vermicelli, white rice fettuccine, or bean thread noodles:
From the Asian food markets.
Wheat-Free Bread:
view wheat-free bread
rice bread: Rice bread is best toasted and served warm. Since rice is
sweet, the bread is best with sweeter toppings like almond or cashew
butter and all-fruit jam.
millet bread: This bread is often made with rice as well, and is best
toasted.
100% rye bread: Please check the ingredient list to make sure that there
is no wheat (often listed as "flour"). Whole rye bread is heavy, dense,
and wonderfully flavorful. Rye bread is best with savory things such as
hummus, tomatoes with sea salt and pepper, or cold cuts.
oat bread: You will have to make this one yourself. A recipe is in one
of Monica Levin's books: "ENHANCE YOUR HEALTH: wheat-free, milk-free
cookery" which is
available
online or on the
membership website.
Wheat-Free Crackers:
view wheat-free crackers
100% rye crackers:
rice crackers: There are a couple of kinds for sale: small flat ones,
and thick ones called rice cakes.
Wheat-Free Cereals:
view wheat-free
cereals
cooked cereal: As you can guess, cream of wheat is now off the
menu. You can have cream of rice, cream of buckwheat, rye flakes, oat
meal, or oat bran as your cooked cereals.
cold cereal: There are cold cereals available that are sweetened
with fruit juices or other unrefined sweeteners. Just be sure that the
cereal has no wheat, kamut, spelt, or corn.
Wheat-Free Cookies:
view wheat-free cookies
view
wheat-free granola bars
Ready-made cookies are available that do not contain wheat or refined
sugar. Please read the ingredient labels carefully, some may still
contain "sugar", "brown sugar", "glucose", "fructose", or "dextrose".
Only buy those with unrefined sugars.
Coping With a Wheat Allergy
If you are unsure if you have a wheat allergy or if you would like some help, then schedule an appointment with Monica Levin or subscribe to the membership website where you will find recipes, video tutorials, and audio tutorials.