Gluten Free Living







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:,

Amazing gluten free banana bread:

I love these GF pastas!

List of GF condiments:

Great cookbooks:   

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



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) 


 Bora Bora Bar 

 Kind Bar 

 Lara Bar 

 Nature Valley Gluten Free Roast Nut Crunch 

 Trio Bar 


 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 


 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 


 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 


 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) 


 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 


 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 


 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) 


 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 


 Food for Life Brown Rice Tortillas 

 French Meadow Tortilla 

 Mission Corn Tortillas 


 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







Why is everyone talking about Gluten?

Beat the Wheat

Beat the Wheat

What the heck is gluten anyway, and should I eat it or not?

Gluten is a family of protein found in wheat, barley, rye, and relatives of wheat such as spelt, triticale, kamut, farro, and einkorn. Up until recently, it was thought by many that the only reason to avoid wheat products was due to a disease called “Celiacs Disease” (different than a wheat allergy), which is when the immune system reacts to wheat by causing inflammation and damage to the intestines that eventually causes other issues such as malabsorption of nutrients and ailments associated.Currently there is no cure for celiacs disease and those affected must omit all gluten from their diet for life. Signs and symptoms of celiacs disease have a broad range, but include abdominal cramps, gas, bloating, fatigue, aching bones and joints, skin rash, and even infertility. Celiacs disease is an “autoimmune disease” and causes a reaction that leads to the immune system essentially attacking itself when the gluten proteins come into contact with the cells in the intestines. You can be tested for celiacs disease and I would highly recommend it if it runs in your family.

Why are people without celiacs disease avoiding Gluten?

Recent researched has shown that people can be suffering from something called “non celiac gluten sensitivity”. This is different than celiacs but may have similar reactions in the immune system when the intestines come into contact with gluten. People who are “sensitive” to gluten may produce more zonulin, a chemical released from intestinal cells that can break down their delicate lining, leading to “leaky gut syndrome” where proteins are able to pass through the intestinal walls and the unsuspecting immune cells waiting on the other side respond by over reacting, and possibly leading to other immune systems disorders.

How do you know if you have a non celiac gluten sensitivity (NCGS)?

Well, there are more symptoms than I could list in one article and some people have no symptoms for years, but, the most common symptoms are gastrointestinal pain or discomfort, headache, brain fog, joint pain, weight gain, acid reflux, numbness in the arms, legs, or fingers and skin rashes.The recent “Gluten Summit” event got together over 100, 000 doctors and patients across the world to hear from the world’s experts about new symptoms, reactions, and diseases that are related to gluten consumption to shed light on the subject. This is useful because when a doctor is “stumped”, testing for gluten sensitivity should be an option for them. Because this is a newer development, testing is still in its infancy and not yet a totally reliable tool, though I don’t think its a bad idea. If you think you have an issue ask your doctor about testing for celiacs disease, gluten sensitivities, wheat allergy, and auto immune diseases. Testing may also be a good idea because you may want blood levels that you can later compare against. When you take gluten out of the diet, the reactive chemicals in your body may no longer be present, and skew the results.

I think I may have a NCGS so what now?

In my view, if you have consulted your doctor on testing, the next step would be to test yourself with a food elimination diet. Simply put, take all the gluten containing foods out of your diet completely. This may include surprising items such as potato chips, condiments, soy sauce, lunch meats, and salad dressings, so read your labels! Many people notice a difference within days and for others it could take up to 6 months. Fortunately, there is very little risk when taking wheat and gluten containing foods out of your diet if you replace the grains with whole food starches and quality fiber such as sweet potatoes, quinoa, rice, and vegetables. Be careful when choosing “gluten free” foods because many of these foods are loaded with sugar and artificial ingredients to imitate the food that its replacing such as gluten free cookies or pasta. Gluten free does not mean healthy, and it might not even mean gluten free because of labeling laws and cross contamination. So, choose whole foods whenever possible to eliminate the chance of gluten interaction. Another issue is over the amount of “whole grains” we should have in our diet. Much of the research i have found shows the benefits of whole grains over processed grains (which we have long known are unhealthy). They don’t show any compelling evidence to be required in the diet because they don’t  offer anything that can’t be obtained from other sources. Many claims for the health benefits of wheat come from fiber, which can be found in higher amounts in many plant foods such as broccoli, avocados, artichokes, legumes, and berries. It always a good idea to work with a Registered Dietitian or Nutritionist for help when making drastic changes in your diet.

So if I can’t have bread flour, cookies, pasta, bagels, and all my other favorite foods… what on earth am I going to do?

Well there is good news and bad news. Bad news first. Wheat has been found to have addictive qualities and creates an opiate like response in the brain. Getting wheat out of your diet may be challenging at first but when you ask people who have been doing it for a while, most of them say the same thing… “I don’t crave it anymore”. Just like getting off sugar, caffeine, or cigarettes, it can take some time to adjust. Get help from your R.D., nutritionist, M.D., Chiropractor, Psychiatrist, Naturopathic Doctor, Certified Gluten Practitioner, or anyone who has gone through what you are going through and can support you during transition.

Not everyone is sensitive to gluten but if you think you may be, then i hope this article helps. I have read so many accounts of people’s lives changing after finding out that gluten sensitivity was the unknown variable that their doctor couldn’t pinpoint. Testimonials are striking and link gluten to depression, schizophrenia, autism, asthma, certain types of cancer, auto immune diseases, and many more. Taking charge of your health can be one of the most liberating things you can do, and your body is one of a kind. Its ok if things don’t go exactly the same for you as they did for someone else. There are various online resources and community support groups to help you and your family on your journey.

Need a second opinion?

This is a very simplified and general article about gluten sensitivity and I highly advise that you dig into more information to see for yourself what happens to the body when our modern wheat is ingested. The book “Wheat Belly” by William Davis is the place to start in my opinion.”Grain Brain” is another great book. If you are a medical practitioner or want to deeply educate yourself on the most recent scientific findings from across the world, I would highly recommend Dr. Tom Obryan’s “Gluten Summit”, which I have referenced in this article. Also check out this site listing the top 30 online resources for people dealing with gluten sensitivities that covers things like recipes and tips for dining out.

If you are have having issues with food sensitivities but are not sure if gluten is the main issue, you may be interested in reading “Lose 7 pounds in 7 days” by JJ Virgin which is a food elimination diet and the claim about losing weight is in reference to your body being less inflamed when problem foods are eliminated. I have personally done this one and found it very helpful. Also you can check out “The Plan” by  Lyn-Genet Recitas, another food elimination diet but more geared toward food allergies and histamine intolerance, and perhaps foods that you never thought were causing problems for you.

Good luck and check out some great sources listed below,

Lauren Kunkler