Gluten intolerance and wheat allergies are becoming more common among today's youth. Although not proved, some experts have linked wheat consumption to autism in children. Unfortunately many "kid friendly" foods contain wheat (i.e., mac n' cheese, sandwiches), thus limiting the choices for wheat-free, kid-friendly food. However, delicious cooking can still be accomplished with a little thought, research and minor substitutions.
Searching for wheat-free substitutions
With the increasing number of individuals who have been diagnosed with wheat intolerance, it's not surprising that supermarket shelves are providing a wider selection of gluten/wheat free ingredients.
Rice- and corn-based foods are one of the few wheat-free ingredients available. For example, pasta now comes with rice flour as its key ingredient. Quinoa, another grain that is rapidly gaining popularity among children and adults, is versatile, allows quick cooking and variety, and is often praised for its high protein content and nutrition.
Cooking ideas
Aside from grain staples, other foods can be consumed by individuals with wheat allergies. Fruits and vegetables can often be pureed and seasoned to make them more kid-friendly. Not only are these foods extremely healthy, but introducing them to a child at a young age also can build a foundation for healthy eating in the future.
Beans and legumes are also versatile ingredients high in fiber, protein and complex carbohydrates. For children who are not fans of the texture, pureeing in a food processor is an easy alternative.
Foods to avoid
The obvious foods to avoid are grains that contain wheat as the key ingredient including breads and pastas. Some less obvious foods can be contaminated or use flours as their base. For example, gravy sauces and roux bases often contain wheat.
Another food that does not technically contain wheat are oats. Unfortunately, for a child with high wheat sensitivities, oats should be avoided unless the label says wheat free. Most oats are often grown closely to wheat, which leads to contamination through the soil.
Tags: contain wheat, obvious foods, wheat allergies, wheat free, with wheat