Gluten Free Living

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Going gluten free can greatly improve your health but it can also be challenging, frustrating, tedious, and tasteless. Here are my top suggestions for living a gluten free lifestyle:

1. Mindset- Many people think that your only options are the few shelves at the grocery store with the bland overpriced highly processed foods. These foods are often loaded with sugar and lots of processed ingredients that may make you feel lousy. Here is where you have to change your thinking. Instead of looking at food that you “can’t eat”, focus on the foods you CAN eat! 

2. Now that you have determined that you will focus on what you CAN eat, lets take a look:

Proteins: all animal proteins are gluten free, with the exception of deli meats or processed meat products. Boars head is a popular brand that is gluten free. Milk is naturally gluten free but always check the labels of cheese products, ice cream,  and yogurt.  If you are vegan or vegetarian and using protein replacement powders, you still have to look for the gluten free symbol on the container (warning: if you are consuming soy as an alternate protein, only buy non-gmo soy)                                                                                                                Vegetables and fruits: all veggies and fruits are naturally gluten free so eat em up!  (does not include packaged items such as vegetable soup because these food products may contain gluten)                                                                                                                                                Fats and Oils: Naturally occurring fats and oils such as avocado, olives, nuts, coconut oil, seeds, animal fats, and dairy all are naturally gluten free. The exception here is in condiments such as salad dressings and sauces, so we will come back to that.                                                                    Starches: Starch containing foods are where we find lots of gluten. Safe starches include rice of all kinds, coconut flour, nut flours, legumes such as peanuts, lentils, and beans, including bean flour, all potatoes, tapioca, quinoa, corn and cornmeal, amaranth, buckwheat, millet, teff, sorghum, and soy.  There are many gluten free products that use these starches to make bread like items.                                                                                                                                                          Sweets and Condiments and Beverages: Here is where it gets tricky. You will have to get used to looking at labels in the beginning but after a while you will know which ones are safe. Some of the “sneaky” places you will find gluten is in sauces such as soy sauce, BBQ sauce, salad dressings, soups, seasonings, oatmeal, “meatless” foods, protein bars, frozen foods, candy, cookies, any packaged foods, and beverages like beer. 

3. Get some cookbooks! You may find it helpful to browse some cookbooks at your local bookstore before you buy. There are so many great options out there but if you build your recipes around foods that are naturally gluten free it will save you time and money and hours of baking and prepping food. Try some “Paleo” cookbooks too! Even if you do not follow a pale type diet, they do not use any wheat, so they will always be gluten free. Then, you can alter them to include the foods that you like. 

4. Unite with other gluten free eaters. There are many people going through the same thing as you, and sharing your struggles and success will help everyone. I will list some resources at the end.

5. Don’t feel bad for yourself. Be proud! Its not easy to relearn how to eat, and if you have to omit gluten from your diet, you will free yourself from this highly addictive food. There will be no option to eat gluten containing junk foods, and you will feel better and even look better because of it. You are doing great! 

Here are some recommendations on products, books, and resources for going gluten free:

My favorite gluten free pancakes: http://www.nourishingdays.com/2010/07/fluffy-coconut-flour-pancakes/,

Amazing gluten free banana bread:

http://civilizedcavemancooking.com/grain-free-goodies/paleo-banana-bread/

I love these GF pastas! 

http://www.amazon.com/Explore-Asian-Organic-Spaghetti-7-05-Ounce/dp/B004NSG8F6

List of GF condiments: 

http://www.glutenfreeresourcedirectory.com/uid/18c9d8a6-073d-4a60-a594-de343dc9fbdc

Great cookbooks:             http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758

http://theclothesmakethegirl.com/wellfed/

http://www.amazon.com/The-How-Gluten-Free-Cookbook/dp/1936493616

The best book I have found overall-food and shopping guide:

http://www.caltonnutrition.com/rich-food-poor-food/

Resources: 

http://www.thedr.comhttp://www.drperlmutter.com/eat/list-of-gluten-free-foods/, http://perfecthealthdiet.com, http://www.grassfedgirl.com/cookbook/, http://detoxinista.com/special-diets/paleo-friendly/, http://glutenfreemom.com, http://www.glutenfreewatchdog.com, www.glutenfreely.com, www.glutenfreemall.com, http://www.mynaturalfamily.com/recipes/dessert-recipes/15-coconut-flour-cookies-recipes/ http://paleogrubs.com/chocolate-chip-cookie-recipes http://www.pinterest.com/jessicalenae/gluten-free-goodness/         http://www.pinterest.com/glutenista/gluten-free-gluten-free-recipes-glutenfree/ http://www.pinterest.com/flowergal/gluten-free-healthy-recipes/

Baking Mixes

 Arrowhead Mills Gluten Free Organic all-purpose baking mix 

 Betty Crocker Gluten Free mixes (variety) 

 Bisquick Gluten Free Baking Mix 

 Bob’s Red Mill Gluten Free mixes (variety) 

 Chebe (pizza, breadsticks and rolls) 

 Cherrybrooke Kitchen (variety) 

 Gluten Free Pantry 

 Pamela’s Products (variety) 

 Trader Joe’s Gluten Free Brownie Mix 

 Namaste Foods 

 Cornstarch (Bob’s Red Mill FG Argo) 

Bars

 Bora Bora Bar 

 Kind Bar 

 Lara Bar 

 Nature Valley Gluten Free Roast Nut Crunch 

 Trio Bar 

Breads

 Food For Life White Rice Bread, Brown Rice Bread, Pecan Bread, Red Rice Bread, Millet Bread or Raisin and Pecan Bread 

 Food For Life Brown Rice or Multi-Seed Muffins 

 French Meadow Multi Grain (higher fiber content) or Cinnamon Raisin Bread 

 Rudi’s Gluten Free 

 Udi’s Multi Grain Bread 

 Udi’s Bagel 

Buns, hamburger and hot dog

 Kinnikinnick Hot Dog and Hamburger Buns 

 Rudy’s Gluten Free Buns 

 Udi’s Hamburger and Hot Dog Buns 

Chips: 

 Lundberg Farms Brown Rice Chips 

 Food Should Taste Good Sweet Potato Chips, and others 

 Tostitos Tortilla Chips 

 Garden of Eatin’ Tortilla Chips 

 Mission Tortilla Chips 

Cold Cereals

 Barbara’s Bakery Gluten Free Puffins 

 Chex 

 Enjoy Life Perky’s Crunchy Flax 

 Gluten Free Rice Crispies 

 Glutino Berry Sensible Beginnings (enriched) and Honey Nut Rings 

 Nature’s Path Organic Mesa Sunrise and Corn Flakes (also has “sugary” cereals) 

 Gluten Free Rice Krispies 

 Arrowhead Mills Maple Buckwheat Flakes 

Crackers

 Back to Nature Gluten Free Multi-Seed, White Cheddar, or Sesame Seed Rice Thins 

 Blue Diamond Nut Thins 

 Crunchmaster Gluten Free Crackers 

 Glutino Crackers 

 Kinnikinnick Smoreables Graham Style Crackers 

 Mary’s Gone Organic Brown Rice Crackers (100% whole grain) 

 Orgran Buckwheat or Quinoa Crispbread (100% whole grain, GMO free) 

Frozen Meals

 Amy’s Gluten Free frozen meals and rice bowls 

 Amy’s Gluten Free Meals 

 CedarLane Gluten Free frozen omelet and frittatas 

 Dr. Praegaer’s Gluten Free Potato Crusted Fish Fillets 

 Ethnic Gourmet Gluten Free frozen meals 

 Glutino frozen meals 

 Ian’s frozen foods (chicken nuggets, corn dogs, fish sticks—fun foods, not every day foods!) 

 Kettle Cuisine soups 

 Organic Bistro frozen meals 

 Sunshine Patty’s (organic, vegetarian falafel and veggie burgers) 

 Tucson Tamale Company tamales 

 Tai Kitchen Gluten Free 

Frozen pizza

 Amy’s Gluten Free pizza (frozen) 

 Glutino pizza (frozen) 

 Udi’s Pizza Crust 

 Chebe Pizza Dough Mix 

Granolas

 Bakery on Main (choose high fiber granolas) 

 Enjoy Life Foods Granola (allergen free) 

 Gluten Freeda Granola (made with oats) 

 Udi’s (made with oats) 

 Kind 

Hot Cereals

 Ancient Harvest Quinoa Flakes 

 Arrowhead Mills Rice and Shine Gluten Free Cereal and Gluten Free Yellow Corn Grits 

 Bob’s Red Mill Gluten Free Oats, Gluten Free Creamy Buckwheat, Gluten Free Cornmeal and Mighty Tasty Gluten Free Hot Cereal (some organic) 

 Gluten Freeda Instant Oatmeal (packets) 

Ice cream

 Breyer’s (except those with obvious gluten, e.g. cookies n’ cream) 

 So Delicious Dairy Free coconut milk ice cream 

 Dreyer’s (most, check online) 

Pastas

 Ancient Harvest Quinoa Pasta 

 Annie’s Naturals Gluten Free macaroni and cheese (box and microwavable) 

 DeBoles Gluten Free Mac and Cheese (box) 

 DeBoles Gluten Free Pasta Lundberg Farms Organic Brown Rice Pasta 

 Tinkyada Brown Rice Pasta 

Pretzels

 Ener-G Pretzels (allergen free) 

 Glutino Pretzels (also chocolate covered) 

 Snyder’s of Hanover GF Pretzels 

Rice Cakes

 Lundberg Farms Organic Rice Chips 

 Lundberg Farms Organic Brown Rice Cakes 

 Quaker Gluten Free Rice Cakes 

Sauces

 Tamari sauce (wheat-free soy sauce) 

 San-J Asian cooking sauces 

 Organicville BBQ sauce 

Shelf-stable meals

 Dr. McDougal’s Gluten Free lentil and grain bowls (just add water) 

 Thai Kitchen Gluten Free Noodle Soup Bowls and Stir Fry Noodle Carts (varying flavors) 

Soups

 Amy’s Organic Gluten Free soups (variety of types, includes chilis) 

 Kettle Cuisine frozen soups 

 Pacific Naturals Soups and Broth 

Sweets and Treats

 Ener-G Foods Cinnamon Crackers (these are sweet, and surprisingly high in fiber) 

 French Meadow Gluten Free Brownies 

 Pamela’s Products Cookies (box) 

 Kinikinik Cookie 

 Annie’s Natural Gluten Free Bunny Cookies and Fruit Snacks 

Tortillas

 Food for Life Brown Rice Tortillas 

 French Meadow Tortilla 

 Mission Corn Tortillas 

Other

 Annie’s Naturals Gluten Free salad dressings 

 Glutino Breadsticks 

 Lighthouse salad dressings 

 Lundberg Farms Brown Rice Couscous (flavored, box) 

 OrganicVille Organic Gluten Free salad dressings (also some marinades and sauces) 

 Van’s Gluten Free Freezer Waffles, Pancakes and French Toast Sticks 

I hope you enjoyed this article, please feel free to post your ideas and recipes in the comments section!

Lauren Kunkler

Nutritioneers

 

 

 

 

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One thought on “Gluten Free Living

  1. 4) One cup of Campbell harvest light soup of a roasted chicken with Italian herbs is also a nice example of a healthy snack list.
    Cook time: 10 minutes (or until meat is done) 1 pound
    ground beef, turkey or chicken Pinch of sea salt. Chef Deb is committed to making your life better – starting with your baking.

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