Many people eat gluten free (g-free, gf), either by choice or need. For those with celiac, eliminating gluten is an absolute necessity. Others find that, for one reason or another, they feel better when they avoid it. In my case, I kind of accidentally discovered that joint pain in my hands and feet go away and I’m less brain foggy when I avoid gluten. Other family members suffer from breakouts and rashes that flare whenever they eat something with gluten. I strongly believe that if you feel bad after eating something, you should probably stop eating it, so we do our best to avoid gluten all together.
Eliminating something that is such a big part of your diet is daunting at first, but there are a few things that can make the transition easier and less expensive. These tips focus on gluten, but many will also help if you need to eliminate other foods.
1. Start with real foods
Processed foods often have hidden fillers and ingredients, and specialty gluten free foods are expensive. In contrast, fruits, vegetables, meat, nuts, beans, eggs and dairy are naturally gluten free in their pure forms. Rice is a grain that does not contain gluten. Starting from scratch with real food ingredients that you know naturally don’t have gluten is often easier and definitely cheaper than scrutinizing food labels and buying special gluten free versions of normally wheat based foods.
2. Go simple with seasonings
For the most part, single herbs and spices are gluten free. Certain spice blends may have gluten, though. Making your own blends is the safest bet, but if you have a spice blend you love, most manufacturer websites list whether their products contain gluten.
While not technically an herb or spice, most soy sauce contains gluten. La Choy is a major brand that is made without gluten. Bragg’s liquid aminos are another form of g-free soy sauce.
Most vinegar is g-free. Malt vinegar is not. You’ll also want to check the label on flavored vinegar to be sure.
Cooking oils don’t have gluten unless seasoned with something containing gluten.
3. Find your current gluten free staples
Look at the foods that currently stock your pantry. What things that you buy are already gluten free? For us, we usually keep a box or two of cereal around for snacking or a quick breakfast. Most cereals are made with wheat and therefore have gluten, but some that we already bought, like Honey Nut Cheerios, Lucky Charms and Rice Chex are gluten free. Knowing that, I can continue to keep a box or two of cereal we already liked on hand.
Likewise, we keep tortilla chips on hand for snacking or nachos. Most tortilla chips don’t have gluten and inexpensive. Since gluten free crackers are both hard to find and usually expensive, tortilla chips are an easy cracker substitute as well.
4. Look for the easy substitute
Like substituting tortilla chips for crackers, there are other easy swaps. Corn tortillas usually don’t have gluten and can be substituted for flour tortillas. Rice is often a good substitute for pasta, or substitute rice noodles. If you have an Asian grocery nearby, you can usually find rice noodles there for cheaper than a mainstream supermarket, as well as leafy greens and spices for cheap.
5. Make it yourself
It’s fairly easy to find gluten-free flour now, so making your own gluten free cookies, pizza crusts, pancakes, breads, etc. is a good option. I love Bob’s Red Mill 1 to 1 gluten free flour. With it, I can continue to make my favorite deserts just by substituting it for wheat flour. There are other good gluten free flours on the market, too. The most important thing is to know if it is blended to be an exact 1 to 1 substitute or if you need to add something like xanthan gum to give it the stretchiness and rise that you usually get from gluten. For example, Bob’s Red Mill has an All Purpose Gluten Free Flour that is not the 1 to 1 blend. It is a little denser and does not have xanthan gum already blended. I like blending it with tapioca flour, which adds some stretchiness. That works well for things like gluten free flour tortillas. For things that need to rise, though, like cakes or breads, I also add xanthan gum if I’m using the all purpose and not the 1 to 1 blend.
6. When buying gluten free, shop around
Sometimes you really just want to get some gluten free penne pasta or a g-free bagel. More and more grocery stores regularly stock g-free pastas, breads and desserts, but they can be pricey. If you find them on sale, stock up and freeze the extras. Alternative grocery stores sometimes offer better prices, too. Aldi has a decent selection of g-free breads, pastas, and baking mixes at a lower price than most other stores. I even found some gluten free donuts there recently.
Locally, we have a surplus/discount/closeout grocery store called Town Talk. They frequently have udi’s bread in the range of two loaves for $3.00. I periodically stop in and stock up when I can.
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