Gluten-Sensitive Mexican Dining? Yes, You MexiCAN!

Ask the family what they want to eat, and Mexican food tops the list. Crispy chips, yummy spices and gooey cheese can please even the pickiest eaters. But what if someone in your family has a sensitivity to gluten? Do you have to say “adios” to tacos and enchiladas?

“Not at all,” says Roxana Rascon of Mi Ranchito. Mi Ranchito has seven family restaurants in the KC area and has offered a popular gluten-friendly menu since 2013. While gluten isn’t in the news as much now, they’ve seen demand for the menu increase.

“People are more aware of how gluten acts in their body, and have chosen to reduce or eliminate it from their diet,” Rascon says. “We also have many parents ordering for their kids who have a gluten sensitivity.”

With some extra diligence, she adds, there isn’t any reason you and your family can’t enjoy full-flavored Mexican dishes.

Tips for Dining Out

First and foremost, Rascon says, you should feel free to ask as many questions as you need to make an informed decision. A restaurant that deserves your business should encourage questions in order to make sure your dining experience is a good one.

It’s best to call ahead and talk with a manager or chef about specific ingredients or preparation methods. They will have direct knowledge, whereas a server may need to find someone to ask. Calling ahead will save you time at the table and make sure there are options available before you head out.

Here are questions you might ask:

• Do you have a designated gluten-friendly menu?
• Are gluten-friendly meals prepared in separate prep areas?
• Are your chips made from wheat or corn tortillas?
• Are corn chips, tortillas and other fried foods prepared in a designated fryer, separate from gluten-containing items?

Also be sure to refer to the ingredient list below for specific items that may contain “hidden” gluten (sauces, marinades, seasoned rice, refried beans, shredded cheese, etc.)

When ordering, you should let the server know about the gluten sensitivity. That’s true of any allergy or special diet need.

“Gluten Friendly” vs. “Gluten Free” Menus

Families should know that if there are gluten-containing items prepared in the same kitchen as gluten-free ingredients, there’s a possibility of cross-contamination. That’s true at a restaurant or at home.

At Mi Ranchito, they prepare their gluten-friendly menu items using separate prep areas as well as separate fryers to lessen the opportunity of cross-contamination. Still, they are careful to refer to the meals as gluten-friendly, not gluten-free.

“Gluten is a particle that can’t be cooked out,” explains Rascon. “It can also be airborne. Since we cook from scratch, there is a possibility of cross-contamination.”

Families, with the guidance of a doctor, need to consider the severity of the gluten sensitivity when deciding whether or not any cross-contamination is acceptable.

Common Ingredients in Mexican Cuisine: Gluten Free or Not?

In developing their gluten-friendly menu, Mi Ranchito consulted a nutritionist who specializes in gluten sensitivity. They discovered many of their ingredients were already gluten free. (Happily, this included their “addictive” customer-favorite corn chips.) In other cases, they could make easy substitutions or eliminations that didn’t sacrifice flavor or authenticity.

“The flavor comes from the spices and the way the food is prepared, not from products that contain gluten,” says Jose Valdez, chef for Mi Ranchito.

Here are some of Mi Ranchito’s tips on choosing gluten-friendly Mexican ingredients, whether you’re cooking at home or picking a place to dine out.

Choose Fresh Ingredients Over Processed

If you or your child has a gluten sensitivity, you already know that flour tortillas are a no-no. But gluten may be present in some not-so-obvious places within common convenience foods, like prepared sauces, pre-shredded cheeses and seasoning blends that are sold commercially or used in restaurants. Wheat and wheat starch are often used as anti-caking agents, thickeners or stabilizers in processed foods. Preservatives, artificial colors and flavors may also contain gluten.

When preparing gluten-friendly meals, the fewer and fresher the ingredients, the better. Mi Ranchito was able to easily adapt to a gluten-friendly menu because they already cooked from scratch with fresh ingredients rather than relying on processed ones.

Ingredient Lists

Here are common ingredients used in Mexican cooking that are generally gluten-free (but always double-check, because there are exceptions!)

• Corn tortillas
• Fresh, roasted veggies (Chef Valdez recommends using these because they pack so much flavor!)
• Dried beans
• Sour cream
• Fresh, unprocessed block cheddar cheese
• Queso fresco and queso blanco cheeses
• Cream cheese
• Plain brown or white rice
• Avocados
• Fresh tomatoes, onions and peppers
• Limes and lemons
• Fresh and dried individual herbs & spices (cumin, chili powder, cilantro, red chili flakes, paprika, Mexican oregano, garlic powder, cinnamon, onion powder, coriander)

Some ingredients that you need to be extra-careful of:

• Prepared sauces and cheese dips (may have wheat flour as a thickener or stabilizer)
• Marinades used on meats or veggies (may have gluten in the flavorings)
• Prepared spice/seasoning mixes or packets (may have binders, anti-caking agents or preservatives that contain gluten)
• Seasoned rice (may have broth or spice mixes with gluten)
• Canned refried beans (beans are naturally gluten-free, but these may be prepared with ingredients that contain gluten)
• Ground beef (May have binders, fillers or seasonings that contain gluten in some restaurants. Mi Ranchito’s ground beef recipe has no fillers, only angus beef, fresh veggies and spices.)
• Pre-shredded cheese (it’s often coated in a flour-containing starch to prevent sticking)

Gluten-Friendly Mexican Recipes

Mi Ranchito provided these gluten-friendly, kid-friendly recipes for you to make at home. They’re quick and easy to prepare, so you can have your very own fiesta any night of the week!

Homemade Salsa (so easy you will never buy a jar of salsa again)

• 4-5 roma tomatoes
• 1 fresh jalapeno or other spicy pepper. A favorite is the chile manzana, a little yellow pepper that’s the size and shape of a small apple. It packs a good heat without burning your tongue until you can’t feel it!
• ¼ c chopped onion
• 1 clove garlic
• Salt to taste
• Chopped cilantro, about a handful

Boil the tomatoes and pepper together until the peel just starts to come off the tomatoes, about 4 minutes.

Drain off the water, then place cooked tomatoes and pepper in a blender. Add the rest of the ingredients and blend for a few seconds, until it has the desired consistency. After all ingredients are blended, throw in a handful of chopped cilantro, stir and enjoy!

Crock Pot Chicken Enchiladas

• 3 c shredded chicken
• 8 oz cream cheese, softened
• 1 c. chopped onion
• 1 can rotel tomatoes, or one recipe of Homemade Salsa
• Mix the above ingredients together in a separate bowl and set aside.
• 2 ½ c cheddar cheese
• 12 corn tortillas, torn in big pieces

In your crock pot, layer 1/3 of the corn tortillas, cover with 1/3 of the chicken mixture, then top with 1/3 of the cheddar cheese.

Repeat layers.

Cook on low 6-8 hours.

Serve with sour cream and chopped green onions.