Substitutes for things with Gluten and Casein in them

GLUTEN-FREE WHEAT SUBSTITUTES
-------------------------------------------------
Rice, rice flour, Rice Chex
Amaranth, combines well with three parts rice flour for baking (buy it and keep it refrigerated)Arrowroot, similar to cornstarch, great for thickening sauces, use one part Arrowroot to three parts other gluten-free flours for baking.
Buckwheat is actually not wheat (related to Rhubarb)
Teff (African grain) is slightly sweet
Tapioca
Potato Starch
Millet, a high-protein grain, not good for baking because it is too crumbly, works in dishes similar to couscous.

CASEIN-FREE DAIRY PRODUCT SUBSTITUTES
------------------------------------------------------------
Goat's Milk has only trace amounts of one specific type of casein, so sometimes is a suitable substitute for cow's milk for some people.
Soy Milk--be careful not to ingest too much soy if you have a thyroid problem.
Rice Milk
Nut Milks (Almond, for example)
Soy Ice Cream
Rice Ice Cream
Sorbet
Sherbert
Fruit Ices--check ingredients, some of these contain small amounts of milk. Avoid those with high fructose corn syrup.
Non-Dairy Margarines--Avoid those with yellow dye, and hydrogenated oils.
Non-Dairy Yogurts, Cheeses, and Sour Cream, such as tofu sour cream, soy cheese and soy yogurt.