Living Gluten Free
You’ve just gotten your diagnosis of Celiac Disease (or want to begin eating gluten free) and there’s always the question of “what now?” It’s pretty simple really. The first step in having Celiac Disease is to take positive action and stock your kitchen with some things that you know are OK to eat right now.
1. Breakfast
Eggs
Eggs are a great breakfast choice.Grits
Arrowhead Mills Organic Yellow Corn Grits
Bobs Red Mill Gluten Free Corn GritsOatmeal
Bob’s Red Mill Gluten Free Whole Grain, Rolled OatsCornbread
Bobs Red Mill Gluten Free Cornbread MixCereal
Rice Chex (widely available but not very high in fiber)
Nature’s Path WholeO’s
Arrowhead Mills Maple Buckwheat Flakes
EnviroKidz Organic Koala Crisp
2. Snacks and Extras
Most folks are used to crackers, potato chips and other highly processed junk food. One challenge is that you are now going to absorb nutrients as your small intestine heals and you will likely gain weight.
Fresh fruits
Nuts
Microwave popcorn
3. Lunch
Canned tuna (don’t purchase flavored tuna)
Boar’s Head pre-packaged cold cuts (will be labeled gluten-free)
Peanut butter
4. Dinner
Quinoa pastas
Classico pasta sauce (check for those labeled gluten-free)
Corn tortillas
Brown rice. Instant rice is actually a pretty good choice.
Fresh vegetables
Frozen vegetables
5. Staples
Milk
Olive Oil
Red or white wine vinegar
Ketchup
Kraft mayonnaise (a squeeze bottle is best)
Light sour cream
Mustard
Tabasco sauce
Lea & Perrins Worcestershire sauce (that sold in the US is gluten-free)
Yams
Arborio rice (risotto)
Blue Diamond Nut Thins crackers
6. General Guidelines
As you are rebuilding your pantry remember that it can be pretty easy for foods to become cross-contaminated.
It may be that you are the only one in the house that needs to eat gluten free. Truthfully, it’s so easy to eat gluten free that there are not many products that others in your house might want to keep on hand. Whatever those foods might be, the best strategy is to simply keep them in separate areas. Have a cabinet just for foods that contain gluten. Set aside a shelf in the fridge and freezer for breads, pizzas and such.
