GFF Radio (0.01) - How To Get Started

I’m sure as many of you stood in your kitchen after your diagnosis you wondered, “What the fuck am I gonna do. Well, that’s what we are here to help you figure out! Episode 1 of the GFF Radio Series goes into great detail about the preparation you need to set up before you can begin cooking in a truly “gluten-free” environment.

Outlined in the podcast is a simple and easy step-by-step guide to getting your kitchen and yourself ready for your new symptom-free life! If you want to follow along, show notes are below the podcast.
— The GF Fella

And here we go. 

We’re going to hit you guys with some really great information today if you were recently diagnosed with Celiac Disease and just don’t know where the fuck to begin.

The most important thing to realize about being Celiac, is that you can’t just go on a gluten-free diet and be okay. Proper Celiac treatment must include the right diet, lifestyle and environment.

You’ll discover soon enough that the biggest issue that celiac;s face on a daily basis is cross contamination. It can happen literally anywhere and usually results from a poor lifestyle, diet and environment.

Cross contamination can rock you at restaurants, at a friends, or even in your own home and it’s just such a bitch to deal with that we are going to set you up for success right from the beginning.

On our road to success at home, we are going to cover 4 main points that you need to address in order to start off on the right foot:

  • How to clean your kitchen
  • What to do with your cooking ware 
  • Storage and labeling
  • What I Keep In My Kitchen

Let's get started! 

How to Clean Your Kitchen

The first thing that you'll want to do when you get home is clean your kitchen.

The first thing to do when you want to clean your kitchen is to get rid of all the gluten.

Now, you can obviously only do this in a gluten-free home, but if you live with family or friends who aren’t gluten-free, do all the following in a “gluten-free zone” of the kitchen that you establish. 

Don't know what to keep and what to toss? Here's a brief list of things to look out for in your kitchen:

  • All breads, doughs, cookies and cakes.  
  • All oats, barley, couscous and grains.  
  • Any foods containing modified food starch, malt or malt flavorings.  
  • Anything containing soy sauce and soy sauce itself.  
  • Artificial flavors unless they can be verified gluten free need to go. Eg. strawberry yogurt looks good but can have artificial flavor.
  • Mustard powder, and any powders to help with cooking such as gravy, or taco sauce powder.
  • All spice mixes and seasoning mixes unless stated gluten free.  
  • Malt vinegar.
  • Canned Soup.

After you’ve cleared out your pantry, fridge and freezer of gluten-filled foods, you are going to begin cleaning. And you have to clean everything.

The Walls, the floors, the cabinets, the fridge, the pantry all of it. This includes your microwave and oven as well.

The microwave you can get done with some soapy warm water and setting the oven to "self-clean" is usually your safest bet. 

What to do with your Cooking Ware 

After you’ve got everything cleaned, it’s time to toss some old cooking gear.

Cook N Home 12-Piece Stainless Steel Set
Neway International Housewares

Anything that is plastic or wooden needs to be thrown away. As you use kitchen items made out of these materials you scratch them and leave marks. Gluten can get trapped in these utensils and will slowly be released as you continue using them, keeping you sick.

So don’t be hesitant, throw that shit away.

In order to make this as easy as possible, we’ve compiled a list of awesome kitchen supplies for great prices that you can check out over at the Our Favorite Products page to help with the transition.

Note: For products to make the page, I have to have used them for over 6 months and LOVED them so check them out!

Pots and pans are a personal call. If you know you’ve never cooked anything with gluten in the pan then you should be good to go. If you have however, the pan likely also has scratches and will have to be thrown away.  

Baking pans and cookie sheets, I’m sorry but they gotta go. You’re toaster will also need to be replaced along with your panini maker and waffle iron. 

Now, if there is something that I didn’t name that you don’t know whether or not you can use it, feel free to shoot me an email and ask or comment below in the post. However, use common sense. If you don’t think it’s going to work, then it probably wont. 

Now, there are things you can totally hang on too so long as you give them a really good wash. These include plates, dishes, glasses, glass tupperware and your grill. 

Storage And Labeling

Gluten-free food needs to be stored in an airtight container in a separate cabinet or pantry from gluten filled goodies.

If you’ve had gluten-free food in a pantry with food with gluten and it wasn’t airtight you will most likely need to toss that food because it will be cross contaminated. Like I said earlier, that shit happens everywhere. 

If you can, try and mark off a section of the counter top that will be a “gluten-free zone” so that you can avoid any potential cross-contamination. Keep it clean, it’s in your best interest. 

What I Keep In My Kitchen

Honestly, what I have in my kitchen changes around depending on the season and what sales the local grocery store has on a given day.

However, I do have some staples that I try and keep up on.


Gluten Free Pantry

  • Canned Salmon
  • Canned Tomatoes
  • Gluten Free Granola
  • Gluten Free Cereals (not Chex)
  • Corn Tortillas
  • Gluten Free Flour Mix
  • Gluten Free Baking Powder
  • Non Dairy Milks
  • GF Tortillas
  • GF Bread
  • Rice Cakes
  • Nutella (for when you need something sweet)
  • Gluten Free Ketchup
  • Gluten Free Vitamins
  • Mustard - not powdered
  • Canned Tuna
  • Nuts
  • Dried Fruit
  • Pure Vanilla Extract
  • Rice
  • Rice Noodles
  • Tamari Sauce (wheat free soy sauce)
  • Gluten Free Pasta
  • Quinoa
  • Buckwheat
  • Beans (not baked beans in sauce unless it says gluten free on can)
  • Chocolate
  • Oils (coconut, olive and sunflower) 
  • Vinegars (excluding white malt vinegar)
  • Whole spices - do not buy mixes unless they state gluten free
  • Salt, Pepper, Dried Herbs (do not buy premixed seasonings unless they state gluten free)

Gluten Free Fridge

  • Butter
  • GF Chicken Broth
  • GF Beef Broth
  • GF Mayonnaise
  • GF Salad Dressings
  • Peanut or Almond Butters
  • Jelly
  • GF Marinara Sauce
  • Cheese
  • Milk
  • Eggs
  • Fruit
  • Vegetables
  • Probiotic Yogurt
  • Fresh Fish
  • Fresh Meat
  • Leftovers

I hope you guys have heard a lot of new information here today and that you can maybe go out and apply these techniques to your own life and see how much they can help. 

And that’s all I have for today everyone! Hope you guys have an awesome rest of your day and remember, make the time for the things you need to do so that you take the time to do the things you love. 

Cheers everybody.