Cooking for friends or family who are gluten free (or have any dietary restrictions) can be a bit heart-stopping. No one wants to make a dinner guest sick. But don’t panic, here are some tips for worry-free menu planning.

When you're shopping:

1. Avoid the 'obvious' gluten products – things made from wheat, rye, barley and oats (think bread, pasta, pastry, most cakes and biscuits)
2. Check ingredients on things like sauces, stocks, dips and spices. Some manufacturers use wheat or barley-based thickeners and additives.
   • steer clear of soy sauce (gluten free tamari is a great substitute)
   • check mayonnaise, marinades, gravy bases and salad dressings are safe
   • make sure cornflour is actually made from corn (some products are 'wheaten' cornflour) and that icing sugar mixes have no wheaten additives
   • 'flourless' doesn't automatically mean gluten free on desserts
3. If you're making a platter, check hams, salamis and other processed meats are gluten free
4. Explore cooking with new grains and flours
   • almond meal makes beautiful cakes and biscuits
   • potato flour or corn flour make excellent alternatives for flouring meats or thickening sauces
   • quinoa (pronounced keen-wa) makes a good cous cous replacement
5. Opt for fresh, seasonal produce and fresh seafood, poultry or meat. All of these are naturally gluten free – but be careful if any marinades or seasoning have been added!

In the kitchen: The big challenge is avoiding cross-contamination in your kitchen. A tiny amount of gluten (e.g. just a few stray breadcrumbs) can make your GF guest unwell. If you're not creating an entirely gluten free menu for all your guests, make sure you:

1. Wipe down all food preparation areas
2. Clean chopping boards
3. Always use separate, clean utensils for stirring, chopping, tasting and serving
4. If straining pasta, do the gluten free pasta first or use a separate, clean colander
5. Avoid toasters – use toaster bags or clean alfoil on your griller tray to toast GF bread
6. Use new condiments, butter and spreads as crumbs often make their way into containers!
   • put a separate dish of butter (or olive oil and balsamic) on the table for only your GF guest to use
7. Avoid frying food in oil that's cooked non-GF food
8. Put breads or biscuits on a separate plate when making platters – never put GF crackers or bread on the same plate as other biscuits and breads
9. When in doubt, double-check with your GF guest – they'll appreciate the effort you're going to
10. Relax and enjoy having everyone 'round your table!