Hosting can come with many different emotions for each of us. Often, as we plan and prepare to invite people into our homes, it can be stressful. We are tasked with preparing, shopping, cooking, and cleaning — all before anyone even rings the doorbell. If you’re anything like me, these steps occur just hours before your company arrives.

Amid the chaos, we wonder if everything will be done on time — as if the kitchen is holding its breath. Of course, it all gets done, and we finish cleaning just in time for our first guest to enter.

Although we may have had a stressful afternoon, once people start arriving and the dinner party begins, we’re reminded why we enjoy hosting. Whether it’s the feeling of a full house, the sight of our favorite people all in one place, or the sounds of laughter that last into the evening, there’s a deep sense of pleasure associated with inviting people into our homes and communing over a meal.

As we gather with friends, family, and loved ones, we want to be as inclusive as possible, ensuring every guest feels comfortable eating at our table. And that often means considering dietary needs — including the possibility that someone may follow a gluten-free diet.

In our desire to care well for our guests, we want to prepare a safe meal for everyone to enjoy. But if we don’t often cook for someone who is gluten-free or think much about gluten in our kitchens, it can be challenging to know how to create a safe and satisfying meal. The good news is you don’t have to be an expert. With a little direction, a thoughtful host can create a safe and welcoming environment for everyone at the table.

Confidently prepare a safe and delicious gluten-free meal for friends and family with these helpful tips and tricks. #saslife #gluten-free Click To Tweet

What is Gluten?

If your household is not gluten-free, then you likely do not consider gluten daily, but understanding what it is and why people may avoid it can help you host confidently.

Gluten is a naturally occurring protein in specific grains, including wheat, barley, and rye. It helps create elasticity and structure in baked products like bread. You’re probably familiar with its presence in foods like pizza, pasta, and baked goods, but you might be surprised to know it also appears in things like soups and sauces.

Gluten doesn’t cause issues for many people, but consumption can lead to undesirable consequences for some. People with gluten intolerance or sensitivity may experience symptoms associated with inflammation and discomfort. While those with celiac disease, an autoimmune condition, experience damage to the small intestine, affecting nutrient absorption, which could lead to other health issues.

Planning and Shopping Gluten-Free

It may feel overwhelming to consider preparing gluten-containing foods alongside gluten-free options. Instead, you may find it less stressful to opt for naturally gluten-free meals to ensure a safe dining experience. Some great options include:

• Grilled, sautéed, or baked meats and vegetables
• Grain and starch options like rice, quinoa, and potatoes
• Egg-based recipes like frittatas
• Starters like fruit and vegetable platters or cheese and meat boards
• Desserts like flourless cake, almond or rice flour-based baked goods, or sorbets

These options can significantly reduce the potential complexity of finding substitutions and can still provide great variety for all your guests.

Although a naturally gluten-free meal may be appealing, you may want to include a substitute for a gluten-containing food like pasta or swap out a sauce to ensure your dish is just as robust and flavorful, without putting your guests at risk. While shopping, look for items labeled “certified gluten-free” to decrease the risk of potential hidden gluten-containing ingredients.

If you cannot find a certified item, you can read the label to determine if the food is safe. Avoid items with common gluten-containing ingredients like wheat, rye, barley, malt, and brewer’s yeast, or products labeled with a warning that they were packaged in a facility with these ingredients.

It can be overwhelming to shop gluten-free for the first time, so here are some reliable gluten-free brands. Learning to master label reading and ingredient identification can be difficult, but with practice, it becomes easier. In the meantime, it may be helpful to consult your gluten-free guests regarding their go-to brands to ensure you're choosing products they trust and feel comfortable eating.

Avoiding Cross-Contamination

You may be wondering, how do I make sure that my guests who need to be 100% gluten free feel safe eating at my table? We should consider not only what we cook but also how we prepare it. Sometimes, even small gluten particles on a utensil or cooking surface can trigger a reaction. Although this is not the case for everyone, it is always a good idea to ask your guests if cross-contamination can cause a reaction. Luckily, if cross-contamination is an area of concern for your guests, with a few simple precautions, you’ll be well on your way to serving a safe, gluten-free meal.

Cross-contamination occurs when gluten-containing food comes in contact with gluten-free food. When we intend to serve a gluten-free meal, we want to prevent this from happening. Here are some simple tips to help you flawlessly avoid cross-contamination:

• Designate separate areas for gluten-free food preparation and gluten-containing food preparation.
• If you are preparing gluten-containing food for your other guests, use separate cutting boards, cookware, and utensils for gluten-free food preparation.
• Disinfect all kitchen surfaces and cookware with soap and water prior to cooking.
• Make gluten-free items before cooking and preparing gluten-containing foods.
• Consider labeling your cooking utensils to distinguish gluten-free dishes from gluten-containing ones easily.

Serving with Care

Now that you’ve successfully prepared a gluten-free meal for your guests, you’re one step closer to a safe and enjoyable evening. But you’re not quite finished yet. Serving your gluten-free guests is just as important as preparing for them. We want to avoid any cross-contact between gluten-containing foods and gluten-free foods during the serving process. Fortunately, cross-contact can be avoided by following a few simple steps.

• Designate separate serving utensils for gluten-containing dishes and gluten-free dishes.
• As an extra precaution, you can create separate serving areas for gluten-containing and gluten-free dishes.
• Allow your gluten-free guests to serve themselves first.
• To avoid confusion, clearly label gluten-free dishes.
• Provide all condiments and sauces on the side.

These simple steps will demonstrate to your guests that their dietary needs and comfort are a top priority for you and your family.

Final Thoughts

While these suggestions can help to create a safe and welcoming environment for gluten-free guests, as the host, communicating with your guests is always a good idea. A simple conversation with your guests before the party regarding their specific needs can help to remove any uneasiness around mealtime. When we take the time to clarify, ask questions, and verify ingredients, preferences, and preparation techniques, we can honor our guests by showing care for their needs. Your efforts and communication will certainly be appreciated by your gluten-free guests and will help to create a memorable dining experience for everyone.

 

Ground Turkey Sweet Potato Skillet

Makes 4 servings
Recipe from: Taste of Home
PRINT RECIPE

Ingredients
1 lb ground turkey
1 medium onion, chopped
1 shallot, finely chopped
3 garlic cloves, minced
¼ cup tomato paste
1 medium sweet potato, peeled and cubed
1 cup chicken broth
2 tsp smoked paprika
½ tsp salt
¼ tsp pepper
3 cups kale, chopped
Dash crushed red pepper flakes
1 medium ripe avocado, peeled and sliced

Directions        

1. In a large skillet, cook turkey, onion, shallot and garlic over medium heat until turkey is no longer pink and vegetables are tender, about 8-10 minutes, breaking up turkey into crumbles.
2. Drain when done and add meat mixture back to skillet.
3. Add tomato paste, cook and stir 1 minute longer.
4. Add sweet potato, broth, smoked paprika, salt and pepper. Bring to a boil; reduce heat. Simmer, covered, until sweet potato is tender, about 10 minutes, stirring occasionally.
5. Add kale and red pepper flakes; cook and stir until kale is wilted, about 2 minutes longer.
6. Serve with avocado.

 

 

About the Author

Sarah Frost, Dietetic Intern

Sarah holds a BS in Applied Nutrition from NC State University and an MPH in Nutrition and Dietetics from UNC-Chapel Hill. Before her internship at SAS, she was a Research Assistant at UNC-Chapel Hill, interned at St. Francis Medical Center in Richmond and worked as a Community Health Education Programs Coordinator at the Inter-Faith Food Shuttle.