Off The Wheaten Path

Off The Wheaten Path

Categories: Culture On A Plate
by Manjeet Dhillon
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Categories: Culture On A Plate

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sarongtrails

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Finding Your Gluten-Free Bliss

At Culture on a Plate, we’re passionate about showcasing the vibrant culinary scene of Kuala Lumpur. While our culinary walks may not be suitable for those with  gluten-free restrictions due to the nature of dishes and potential cross-contamination, we still want everyone to experience the magic of Malaysian cuisine! This guide equips you with resources and information to navigate your gluten-free journey in Kuala Lumpur.

  • Important Disclaimer: We are not health specialists, and the information provided here should be considered a starting point for your own research.  Restaurant menus, staff knowledge, and cooking protocols can all change.  Always do your own research and ask questions before you dine to ensure your meal is safe for your gluten-free needs.

Essential Resources:

  • Download your FREE Gluten-Free (includes Celiac) Translation Card (English, Chinese, and Bahasa Malaysia): This handy card is your key to communicating your dietary needs with confidence at any restaurant.
  • Find Me Gluten Free app: This user-friendly app helps locate gluten free restaurants and shops – FB page and website.

Naturally Gluten-Free

From farm-fresh ulam (herbs) to tropical delights, exploring local ingredients unlocks a world of possibilities for gluten-free travellers. Here’s your guide to embracing the abundance of gluten-free delights Malaysia has to offer!

  • Embrace the ulam (herbs): Ulam is a cornerstone of Malaysian cuisine, offering a diverse array of fresh herbs and vegetables like mint, torch ginger flower (bunga kantan), and petai (stink beans).  Ulam is typically enjoyed raw or lightly blanched and adds a delightful burst of flavour and texture to your meal. Ask your server for recommendations on seasonal ulam options!
    • Pair fragrant ulam with a steaming plate of nasi lemak (coconut rice) and a side of sambal (chili paste) for a truly Malaysian experience.
    • Nasi Ulam: This fragrant rice salad is a must-try! Packed with fresh ulam (herbs), toasted coconut, and sometimes dried shrimp, nasi ulam is a flavourful and naturally gluten-free meal in itself.
    • The Ulam School: Great resource for plant based eating and occasional Masterclass. https://www.instagram.com/ulamschool/
  • Mushroom rendang and lemang: Mushroom Lah’s Saturday special features a delicious gluten-free shiitake mushroom rendang served with lemang (fragrant glutinous rice cooked in bamboo). 
  • Dosa: Head to a South Indian vegetarian restaurant for a dosa (rice and lentil pancakes). My favourite place to indulge is MTR at Little India, KL (Brickfields)
  • Seasonal Fruits: a refreshing and naturally gluten-free way to end your meal. Look out for lush mangosteens, juicy mangoes, succulent rambutans, custardy durians, and refreshing watermelons, depending on the season. There’s also guava with a sprinkling of sour plum (asam boi) powder for a hint of tangy.
  • Sweet Treats: 
    • Kuih (steamed rice cakes)
    • Cendol (shaved ice with coconut milk and green jelly noodles made from tapioca flour)
    • Sago gula melaka (sago pearls in coconut milk with palm sugar syrup)
    • Note: ome variations of these might contain wheat flour, do ask about ingredients.

Here’s a quick guide to some hidden gluten culprits you might encounter:

  • Cross contamination: The beauty of Malaysian hawker stalls is their sizzling energy, but that can also mean shared oil.  While those ikan bilis (anchovies) look tempting, remember, they might have had some non-gluten-free company before! 
  • Soy Sauce (Kicap) & Oyster Sauce (Sos Tiram): These contain wheat, so avoid them!
  • Stock cubes: Maggi/ Knorr soup cubes for seasoning soups, etc.
  • Chinese-Influenced Dishes: Be wary of these due to soy & oyster sauce usage. Examples:
    • Char Kway Teow (stir-fried rice noodles with light and dark soy sauce)
    • Kam Heong (stir-fry with seafood and seasoning includes oyster sauce)
  • Dishes with “Mee”: Not your friend! This refers to wheat noodles found in:
    • Mee Goreng (spicy fried noodles)
    • Curry Mee (curry with wheat noodles)
  • Roti Canai: This popular flatbread is made from wheat flour and isn’t gluten-free.
  • Naan Bread: Similar to roti canai, this Indian staple is also wheat-based.
  • Marinated Satay Meat: While the skewers might be safe, marinades often contain soy sauce. Ask before ordering.
  • Rojak Penang / Pasembor / Rojak Mamak: This dish might have hidden gluten in fried ingredients like tofu or dough (not gluten free). Proceed with caution.
  • Ikan Goreng & Ayam Goreng: Fried fish and chicken can be battered or marinated with soy sauce, so be sure to double-check.

With a little planning and this guide, you’ll discover gluten-free options that cater to your dietary needs. We’d love to hear about your finds! Share your favorite gluten-free spots in the comments below. And if you discover a restaurant on this list is closed, please let us know in the comments as well, so we can keep this guide up-to-date. Happy gluten-free feasting!