If you’re not big on asking questions in a restaurant to determine if the food is gluten-free, here’s a list of the top ten sauces to avoid because, more often than not in a commercial setting, they contain wheat or barley. Of course there may be exceptions to the rule, but if you don’t want to ask, then take the safe route and leave these off your list of options:
Alfredo
Demi-Glace
Creole Sauce
Créme Sauce
Gravy (All versions – Brown, White, Sausage, etc.)
Mayonnaise
Miso
Soy Sauce
Red or White Wine Sauce or Reduction
Tomato Sauce
Without the sauce, an entrée can be naturally gluten-free. For instance, a hamburger steak with only grilled onions may be a good choice of protein. A grilled pork chop, or fillet mignon sans demi-glace can be a delicious option. Avoid dipping your sushi roll in soy sauce for a lighter, gluten-free main course (choose rolls made without other sauces).
While some restaurants offer a substitution of gluten-free pasta, they may not consider that the thickening used in the sauce for that pasta contains wheat flour. Unless you are extremely familiar with the restaurant and they with your requirements, it is best to have a conversation before ordering a pasta dish.
Of course there is a slight risk of gluten exposure any time you consume food away from your home. That risk is always minimized with good communication. Each of us must weigh this risk against the joy of socializing with our friends and colleagues.
I choose playing with friends! If you do too, use this list and our Cooking2Thrive Server Cards to make the process safe and easy.
Let’s get out there and have a good time! I know I’m going to.
