If you’re Grain-Free, but you’re not experiencing the benefits you’ve been hoping for, it may be because you haven’t removed all the grains from your diet. You may be missing Grain-Based Ingredients hiding right under your nose!

What do I mean? I mean that many ingredients in foods are actually made from grains! Knowing what the grain based ingredients are and where they can hide in our food, helps us avoid them and live without the nasty effects grains can have on our body!

Welcome To Break A Recipe

My name is Nina Blake, I’m a Grain-Free Lifestyle Coach. I’ve been cooking without grains and allergens since 2012.

If this is your first time visiting, thank you for stopping by! If you are a returning reader, Grain-Free VIP, newsletter subscriber, or Facebook group member, thank you for all your help! You keep me on my toes. You inspire me to Break New Recipes each week.

Life is better with foodie friends, and I’m thankful to call you mine!

Telling people that I cook without Grain, Dairy, Egg, Soy, Corn, Almond, Cashew, Peanut, Sesame and some other foods gets some unique responses for sure. My favorite is , “What’s left to cook with?” Because then I can explain that my secret ingredient is Unicorn Farts!

While that’s not exactly true, the process of baking breads, cookies, pies, cakes, sauces and more without allergens is truly magical. And I’m delighted to share a bit of it with you today!


It’s My Mission To Help You Simplify & Organize

Your Grain-Free Lifestyle!

I remember how much I struggled when I was new to the Grain-Free Lifestyle in 2012. I also remember how wonderful it was to have Grain-Free cookies that Christmas. Those cookies made me feel normal.

To help you simplify and organize your Grain—Free Lifestyle, I’d like to give you a copy of my cookbook 7 Simple Grain-Free Recipes.

Grain-Free cookbook

Inside you’ll find recipes for fast mac’n cheese, pizza, brownies, and chocolate chip cookies that get rave reviews! While the recipes are simple, they give you the feeling that you aren’t missing out. They’re some of my favorite recipes for sharing.


Some Common Grain-Based Ingredients

No matter if you’re in the grocery store shopping and trying to read labels, or you’re going through your own cupboards, knowing which ingredients are made from grains is vital! It also saves us time and keeps us from getting exposed to the nasty effects grains can have on our bodies!


Allulose a sugar which occurs naturally in nature. So why is it on this list? Because commercially available allulose is often made from corn. It also has some side effects you may not be expecting. Gassiness, bloating, and digestive discomfort are associated with allulose.

Made from 3 ingredients: baking soda or bicarb, starch, and cream of tartar, the mos common starch used in baking powder is corn starch.

It’s quite simple to make our own. Mix 2 parts cream of tartar, 1 part baking soda, and 1 part starch, and you’ll have Grain-Free Baking Powder. I use Tapioca Starch in mine.

Cellulose exists naturally in plants. So why is it included here? Because when cellulose makes an appearance on a label, we can’t be sure of the source. It’s common for commercially available cellulose to be made from corn cobs. Whether you find it in a food label, in your vitamins or supplements, knowing it is a possible corn exposure this can help us make informed choices and interpret any reactions we may be having.

Sugar liquifies in the baking process. Confectioners sugar includes starch to help it maintain consistency and shelf stability. What kind of starch? You guessed it, corn starch. If you purchase organic confectioners’ sugar you may be able to get it made with tapioca

A sugar made from corn…dextrose can be found in vitamins, OTC medications, and in your spice cabinet. It’s often included in jelling agents for canning and jam making. In iodized salt, dextrose allows the iodine to bond with the salt.

Sugar substitutes often contain erythritol, a sugar alcohol. It can be found in many Stevia blends. Be on the look out for it in sugar free foods, candies, and foods / recipes labeled “low glycemic index”. In addition to any reactions you may have to grains, sugar alcohols are know to cause nausea and have laxative effects.

Check your candy stash and cough syrups for glucose or glucose syrup. Glucose can be made from wheat or corn. It has a high glycemic index and costs much less than sugar to produce.

Salad dressings and marinades are just a couple of places where you might find malt vinegar. If you’re looking to replace it in your cooking, try substituting apple cider vinegar or lemon juice.

Made from corn, maltodextrin is often found in seasoning blends, maltodextrin gives a subtle sweetness to foods. It is common to find it in snack foods. Maltodextrin can also hide under the label “spices”.

Anytime we see “starch” on a food label, we should consider it to be grain based. Starch thickens and gels. Modified food starch can be foud in dairy-free foods such as yogurts, cheeses. You’ll also find it in salad dressings and candies.

You’d think molasses would be naturally Grain-Free and it is, however molasses can be cut with corn syrup. If you’re shopping and label reading, you’ll be able to identify it easily. But if you’re purchasing a shelf stable food and the label says molasses, it’s not possible to be certain the molasses is truly Grain-Free.

Most people who transition to a Grain-Free diet are aware that rice is a grain. It’s knowing to look for it that can be the hassle. Candies, dairy-free products, and a multitude of Gluten-Free foods rely on rice starch for stability and as a thickener. Keep your eyes peeled for rice starch, rice bran, and even brown rice syrup when you’re label reading.

I was shocked when I learned that white vinegar is made from fermented grains. It’s a natural ingredient with many wonderful uses: cleaning, preserving, and it’s used in foods to keep them shelf stable.


A Slice Of The Grain-Free Lifestyle

Nina Blake, The Grain-Free lifestyle coach with her homemade cheeseburger casserole.

I won’t blame you if you’re feeling overwhelmed by all the grains hiding in your foods. There are more than 100 ingredients which are derived from grains. And It’s tough to keep track of them all.

What’s worse than keeping track of them? Constantly getting exposed to them and dealing with the unexpected consequences that’s what!

Label reading is a drag!

However, I’ll take it over the brain fog, bloating, digestive discomfort, diarrhea, skin irritation, hives, joint pain, inflammation, constant fatigue, and overall unwell feeling makes label reading look like a vacation!

Besides knowing where grains based ingredients can hide in our foods, knowing the ingredients in the personal care and cleaning products we use are just as helpful. Don’t be discouraged, being accidentally exposed to grains, happens.

It’s certainly happened to me. I’ve found grains hiding in deli meats, cleaning agents, medications, laundry detergents, just to name a few.

Despite the times I’ve been exposed, I recover, identify the source of the exposure and keep going.

My menu is packed with flavor and variety without Grain-Based Ingredients and yours can be too!

Let’s Take A Closer Look At Other Places Where Grain-Based Ingredients Can Hide…

Personal Care Products–

Lotions, hair products, shampoos, conditioners, mouthwashes, soaps, and toothpaste are some places you’ll find grain-based ingredients hiding.

Cleaning Products–

Cleaning solutions, dish soaps, laundry detergent, scouring paste, polishes, and even creams for polishing your stovetop can contain hidden grains.

FAQ

Can I Use For Starch If I Want To Avoid Grain Based Ingredients?

Potato starch and tapioca starch are excellent substitutes for Corn-Starch.

Do You Recommend Any Products Without Grain-Based Ingredients?

If you’re looking to bake without grain-based ingredients or stock your pantry with Grain-Free Ingredients, check out the links below. Each article contains links to items I use in my own kitchen.

Stocking Your Grain-Free Pantry

9 Essential Ingredients For Grain-Free Baking

Feeling overwhelmed and don’t know where to start?

As the Grain-Free Lifestyle Coach, I’m here to help. Use the link below to book a no-cost discovery call with me, so that we discuss how I can support you on your Grain-Free Journey.

My clients start out overwhelmed, but they become confident Grain-Free Cooks in just a few months. You can do this, and I’m here to help!

Let’s Connect!

It’s my mission to help you pack your Grain-Free Lifestyle with flavor and variety! Breaking Recipes, teaching cooking classes and helping Grain-Free VIPs simplify and organize their Grain-Free Lifestyle is my passion!

My Grain-Free VIPs learn to Break Their Family Recipes so that they can once again enjoy them without grains and other allergens!

I’m always impressed with how my VIPs break their favorite family recipes so that they can enjoy them safely!

If you’re ready to add flavor and variety back to your table, use the link below so that we can connect. There is no cost to this call. I’m committed to supporting you on your Grain-Free Journey.

You can save time, money, and become confident Grain-Free Cook in no time!

Thank you again for reading this blog post. I look forward to connecting with you soon.

You can also find me on Facebook, Instagram, or Pinterest using the links below. I really enjoy your feedback and comments. I can’t wait to hear how your recipe turned out!

Come connect with others who cook without grains. Life’s better with Foodie Friends. We’d love to have you join us in Grain-Free Lifestyle And Support Community.

Wishing You Safe & Delicious Foods,

❤️ Nina Blake, The Grain-Free Lifestyle Coach

It’s my mission to help you pack your Grain-Free Lifestyle with flavor and variety! Breaking Recipes, teaching cooking classes and helping Grain-Free VIPs simplify and organize their Grain-Free Lifestyle is my passion!

My Grain-Free VIPs learn to Break Their Family Recipes so that they can once again enjoy them without grains and other allergens!

I’m always impressed with how my VIPs break their favorite family recipes so that they can enjoy them safely!

If you’re ready to add flavor and variety back to your table, use the link below so that we can connect. There is no cost to this call. I’m committed to supporting you on your Grain-Free Journey.

You can save time, money, and become confident Grain-Free Cook in no time!

Thank you again for reading this blog post. I look forward to connecting with you soon.

You can also find me on Facebook, Instagram, or Pinterest using the links below. I really enjoy your feedback and comments. I can’t wait to hear how your recipe turned out!

Come connect with others who cook without grains. Life’s better with Foodie Friends. We’d love to have you join us in Grain-Free Lifestyle And Support Community.

Wishing You Safe & Delicious Foods,

❤️ Nina Blake, The Grain-Free Lifestyle Coach