Indian GFCF food list

69 replies, Page 1

Lita 2012-10-01 23:30:33


 I saw that we all need ideas for different meals each time of the day and specially our kids need varieties in their restricted food too. Once you start you will be amazed at the varieties they have. Lets form a list of the food we can have.

2 ingredients that are still controversial are

Hing/Asaefoetida/perungayam : This in pure form is gluten free but available mostly mixed with maida or wheat, read labels.

Ghee/Neyi: Ghee can be made Casein free if you make at home and remove the froth and brown bottom. Though it can't be 100% Casein free but it works for us.

Now let me come to the food list (Being vegeterian I have restricted list)

  • Rice(Chitranna, mixed rice)
  • Pongal/Khichdi
  • Saboodana khichdi
  • Poha/ Avallaki
  • Vadai(Urad,Chana dal,Saboodana)
  • Dosai(Can make different GF variations)
  • Adai
  • Besan Cheela
  • Moongdal dosai
  • Dhokla(can avoid yogurt)
  • Cutlets(can avoid bread crumbs think about other substitute like crushed nuts, mix any other GF flour instead of maida)
  • Muthiya made with GF flour
  • Rotis / Puri made from Jowar,Millet, Shorgum,( I usually try to make stuffed parathas so it can be little soft ) I add little kasuri methi or grated carrot to these roti to get some color
  • Kuttu ke atte(Buckwheat flour) ki puri
  • Idli(but can avoid if yeast is an issue)
  • Nombu adai( made like an idli)
  • Akki roti, can try variations with Rice,Ragi...
  • Most of our Indian side dishes are GFCF or we can always make them.


  • Ghatiya
  • Ribbon pakoda
  • Murrukku
  • Thatte
  • mixture
  • Sev
  • Chivda
  • Chide/seedai the one made for janmashtami

Sweets (Occassionally they also deserve some treat) Use homemade ghee

  • Boondi laddu
  • Besan laddu
  • I sometimes make the Besan laddu in cookie shape.
  • Chikki
  • Mysore pak
  • Kozzhukottai/Modak
  • Vella seedai
  • Parruppu payasam/ Dal Kheer

Only juice we give is Tender coconut/Nariyal Pani/ yelnir

Lita 2012-10-02 01:47:41


 Please feel free to add any other food you are having that is GFCF.

Also another imp thing we need to know is not only the GFCF food helps but also the vessel we cook that in, All these Nonstick products release toxins when heated, so we stick to our age old Iron and steal pots and pans.


raj0072000in 2012-10-02 04:32:39


thanks lita for this information. Can you suggest liquids /supplements to be provided after stopping casein free dairy milk.


Lita 2012-10-04 07:12:57


As i mentioned in another discussion I am not aware of any supplements as a substitute for GFCF diet but probiotic(culture found in curd) helps with digestive issues. 


aniv 2012-10-04 14:43:13


it is said that zinc is more important mineral they need.the fruit which has zinc supplement is passion is like jelly with more son refuses to eat.but intake of it make  zinc levels increase which is very necessary to them.try it.


 Former member 2012-10-04 18:02:04


 @LITA-- thank u soooooooooooo much for starting this discussion,

plz give us recipies too, if u can provide for lesser known south indian dishes of which names u have mentioned in the discussion above, and plz plz someone who is good at nutrition plz provide a day's meal plan for a child on GFCF diet.

@lita, and thank u for that non stick pan tip, i will go and purchase some good quality steel, iron and copper utensils,

copper and silver utensils are also good for killing pathogens.


Lita 2012-10-04 23:52:32


 Thanks Aniv for mentioning the passion fruit and Zinc, I will try that, it always helps to substitute with food than supplement, as they will not have any side effect.

Rh, these are just some common day to day food list, Adding recipes will make it too long, probably we can start a blog with Recipes for indian GFCF food. I am not sure if the recipes i use are the original way, i just change everything the way my kids want it. If you need recipe of any particular food, just mention it probably anyone in the group can help or I will be glad to help with my version.

Another thing i have read that Cilantro/dhaniya patha/coriander leaves/ Kothamalli is a very good detox food, it can help get rid of metals from body. i just make the chutney and use 1-2 spoon daily with food. No harm in using it.


NJ 2012-10-05 05:50:15


Rice milk and almond milk are poor substitutes to milk. Almond milk contains as much calcium as 200 ml milk, but it has only 1 gm protein whereas 200 ml milk will contain 8 to 10 gm of calcium. 200 ml of soya milk will have 6 to 8 gm of protein , but will have lower calcium unless its fortified. IMO Ragi porridge is the best. It contains protein, cal, mg and even fibre. You could also add a 4 to 5 blanched almonds to the porridge for added benefit. You could even flavor it with cardamom or cinnamon if required and bit of demerara/brown sugar/jaggery for the taste. Some also use palm sugar, but that did not suit my son.


NJ 2012-10-05 05:50:48


Please read "whereas 200 ml milk will contain 8 to 10 gm of calcium" as "whereas 200 ml milk will contain 8 to 10 gm of protein"


NJ 2012-10-05 05:54:49


Be careful about the coriander juice. Its too detoxifying and the body can have adverse reactions. My son developed a fever. Start it once a week and build up watching any signs like runny nose , fever, gastric issues etc. I had stopped it though.


NJ 2012-10-05 05:56:01


Do we get buckwheat in India?


Lita 2012-10-05 06:13:39


 Buckwheat is called kuttu ka atta and is very readily available in north india as i have seen people use it in dishes during fasting, In Tamil it is called "papparai" but not sure weather it is easily available.


 Former member 2012-10-05 09:53:17


 @lita, thank u lita for nice tips,



 Former member 2012-10-05 09:53:54


 Can somebody tell experience with ALOVERS JUICE ?


Lita 2012-10-05 22:18:44


 @rh kothamalli leaves is the Tamil name for Coriander leaves, i just mentioned the names in the languages I know.

By ALOVERS Juice did you mean ALOE VERA Juice, it can be used to reduce Stomach inflammation. my son used to get up with burning sensation in stomach after Nap, my doctor suggested to give the aloe vera juice to help him calm and feel good. i was using it then, Now he doesn't like the taste and he doesn't take nap no issues, so i don't use anymore. 

@NJ thanks for sharing the benefits of ragi, it is really helpful.


NJ 2012-10-06 03:30:10


My son got loose stools with Aloe vera juice. Aloe vera juice can be found in any pharmacy.


jyothi10 2012-12-28 01:15:05




For GFCF ready made stuff,

pls try,,


to make curds out of cashew nuts, pls see







 Former member 2012-12-28 18:46:03


 @jyothi-- i can not thank u enough for the links u posted, thank u, thank u


jyothi10 2012-12-28 20:36:28


 ur welcome, its nice to see parents discussing about biomed on parentree..



da123 2013-01-05 21:46:09



GFCF Recipes


Soya milk
Roast Soya bean at 800 C for 20 minutes
Soak them for 8 hours.
Grind into a paste
Add 5 parts water and boil.
Then sieve it through a fine cloth.
Add water to make it of the consistency of milk.
Add sugar or any flavoring for taste.

GFCF flour
Suitable for roti or try any other combination
1 parts soya bean
1 parts chana
3 part jwar

Replace butter with1 part oil and1 part ghee
Replace maida with1 part rice flour, 1 part GFCF flour
1 part corn flour
Replace sugar with Brown sugar or gur (complex sugars are better than simple sugars)
Follow usual cake recipe.

Eggless cake
(Egg can be given in GFCF diet, but if someone is a pure vegetarian or is allergic to egg they can try this)
Replace every 2 eggs with 1 teaspoon baking powder and any liquid such as soya milk, juice or water, to make the right consistency.

Use the cake ingredients and follow any biscuit recipe.

Bread can be made the same way as the pizza base.Without gluten the bread may not be as soft. We can try using a solution of gondh which is a kind of edible gum available in the market. 
2 cups white rice flour
2 cups soya flour / chickpea flour
1/4 cup sugar
4 tsp xanthan gum or gondh
1½ tsp salt
4 tbsp oil
1 cup water
1 tsp cider vinegar
½ cup warm water mixed with 2tsp sugar
4 tsp dried yeast
3 eggs 
Combine the first 5 ingredients in a large bowl. Add the yeast to the sugar water and let stand to 'proof' for about 15 mins (or less). Mix oil, vinegar and 1 cup of water, then beat in the eggs. Add the oil mixture and then the yeast mixture to the dry ingredients and beat. If necessary add a little more water. Beat preferably in a heavy-duty mixer; if not beat by hand. The softer the dough the softer the bread! Form the dough into whatever you want (rolls, pizza base or bread). Grease the loaf tin and put the dough into it and keep it in a warm place until risen. Sprinkle with sesame or poppy seeds. Bake until golden brown. In my oven the bread took about 50 mins. You will have to experiment with your own oven. 
Makes an excellent Pizza base also.

Make the pizza base from the GFCF flour, rice flour and corn flour. Mix yeast with the flour and let the dough rise for 3-4 hours in a warm place. Use paneer made from soya milk instead of cheese.

Chocolate Soynut Cookies
3 cups light brown sugar
2 cups vegetable oil
4 large eggs
4 cups all purpose GFCF flour
1 tsp salt
2 tsp baking soda
2 tbs soymilk
2 tsp vanilla
2 cups roasted soynuts(soaked and then roasted),chopped
2 tbs cocoa powder

Preheat oven to 375o F. Beat oil and sugar in a large bowl. Add eggs one at a time, beating well after each addition. Mix in baking soda, salt, all purpose flour and cocoa gradually along with soymilk and vanilla. Stir in soynuts. Drop by rounded teaspoons onto greased baking sheets. Bake for 8 - 10 minutes or until golden brown. Cool 1 minute and remove to wire rack to cool.


da123 2013-01-05 21:47:52 for gf free products



 Former member 2013-01-06 17:56:27


 @da123-- thank u very much for soooooo helpful recipies :)


jyothi10 2013-01-13 01:38:54


 thank u really...I am not a good cook, never bothered with my elder dd, seriously thought of enrolling myself in a baking cum cooking class..



raj0072000in 2013-01-13 23:54:29


@da123, You have suggested usage of soyamilk, soya panner in no. of recipies shared. What I understand that Soya also have proteins similar to Casein, thus for GCFC diet soya should not be used.

Kindly clarify this aspect.


zumbaleena 2013-01-14 04:38:26


yes...soya should not be used. it is a strict no no for asd kids


 Former member 2013-01-31 10:06:01



i came across this book on amazon, plz check this Cooking With Krishna: Gluten-Free Vegan Indian Cuisine for the Conscious Eater 

raj0072000in 2013-02-20 21:47:12


rh , my wife check this book also on Amazon siet. In some of the receipes available on siet to read, they have used milk, butter, curd etc.which are actually source of casein.


Sis2paglu 2013-04-16 11:17:25


 Pulao with veggies stir fried, rajma, chole etc to go with it, lemon rice, coconut rice etc with kootu of yellow moong dal and veggies like dudhi, pumpkins , appam made from rice and jaggery, poha with veggies, maaladoo or ladoo made from chane ka daliya or chutney daaliya, Kheer made of rice, little yellow moong dal, jaggery, coconut milk, pinch of cardamom, cashews and raisins for seasoning, Kajal Katli, badam halva without milk, carrot halva without milk but using cashew and almond paste, masala peanuts made of peanuts, besan, masala deep fried, pinball with gotsu, idli or dosa with onion chutney, tomato chutney, thogayal of pumpkin or any other veg or coconut, dals of various combination, jeera rice......lots more. If any of u want any recipe I am glad to share. 


GowriKarthik 2013-04-16 13:53:42


Forgive my ignorance Lita...Just curious to know what is GFCF means?


Sis2paglu 2013-04-16 17:16:37


 Gfcf means gluten free casein free. Gluten is found in wheat, maida, rava, etc while casein is in milk and milk products other than ghee.



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