Your first trip to the grocery store as a gluten-free person might seem a little daunting. So many items are labeled “gluten-free” these days; do you need them all? Do you need any of them?
One thing people complain about is the price of gluten-free food. Granola bars, for example, are (in my opinion) ridiculously priced. Bread and cereal also tend to cost a lot. Don’t bankrupt yourself to buy products that you really don’t necessarily need.
The other thing to consider is that gluten-free baked goods tend to be higher in fat, sugar, salt, and other bad stuff. This is because the companies still want their food to taste good, and most of us are used to things tasting a “certain way.” Because the flavour changes when the grain changes, they make up for it by slathering it in a bunch of bad-for-you ingredients.
So what do you buy? It depends on your eating habits, and it depends also on your budget. Here are some of my favourite grocery items. Yes, I will also be posting some of my favourite recipes. Cooking from scratch is the best, safest way to eat gluten-free. It’s also kinder to your wallet!
Fresh fruit and vegetable produce is already good to go. Don’t get sucked into buying “gluten free apples” or “celiac-friendly potatoes.” (This is actually an illegal process, but I’ve seen it happen.) Grab all the fresh stuff you want, from avacados to zucchinis. Have at it.
Rice is safe, as long as it’s “regular” rice. Specialty side-kick products that come with flavourings/seasonings are probably not safe for you. White, brown, black, jasmine, basmati, etc – these are safe, and allow you to be creative.
Quinoa! I can’t say enough good things about quinoa. It’s easy to cook, it’s versatile, and though it’s a bit pricey, a little goes a LONG way. **Important** Not all quinoa is gluten-free. Quinoa itself does not contain gluten, but it can be cross-contaminated through processing and packaging. Not everyone bothers to buy the specifically gluten-free quinoa, but I do.
Raw, butchered meat is safe as long as it is plain – not seasoned, not processed. Because I’m currently not eating red meat and my fiance is cutting back on pork, my meat purchases are basically chicken and turkey, in many forms. (I LOVE to make shepherd’s pie with ground turkey. OMG!) Some deli meat companies have gluten-free products available, so if this appeals to you, check out both Piller’s and Maple Leaf Naturals. Piller’s dinner hams are also gluten-free.
There are lots of safe condiments you can buy; just read the labels first. Kraft salad dressings have everything labeled clearly, so you have a lot of options there. Kraft peanut butter is also safe. Billy Bee honey and honey mustard are safe. Regular yellow mustard is also usually safe, unless you’re buying a gourmet style. Bick’s relish and pickle products are safe, as are Unico olives.
Cooking oils (canola, vegetable, coconut, olive, balsamic, etc) are safe. Vinegar is safe EXCEPT FOR MALT VINEGAR. Pam cooking spray is safe if you stick to the regular; there are some flavoured ones that aren’t safe. Check the label first.
Que Pasa is my favourite brand of nacho chips. Regular ones are available at Metro, and Costco carries ones by the same company that are a bit thinner, lighter, and have even less salt. I like the Costco ones the best, but the regular ones are good too.
SummerFresh is a company that makes hummus and other types of dips. They will state on the lid if a product is gluten-free. They will also state if it’s vegetarian and/or lactose-free. (And they are super-delicious!)
Some of Chapman’s ice cream is gluten-free. Check the container for the label. A lot of their products are also peanut-free, if that’s a concern for you.
Udi’s gluten-free bread products are a nice treat. I don’t buy them all the time, because they’re not cheap. However, if you’re not ready to start baking your own bread, try some Udi’s. I heartily endorse their cinnamon raisin bread!
Canned fish can be a good option, as long as you’re careful about what you buy. Regular tuna and salmon is typically safe; however, some companies also offer flavour versions, which are sometimes not gluten-free.
Speaking of canned goods, I’m particularly fond of lentil/bean mixes. The 6-bean mix is my favourite, though red kidney beans come in a close second. Drain them and get creative! I like to add them salad, but they’re also great in soup, stews, or as a side dish on their own.
Going to the grocery store should be fun, not scary. You have a lot of homework to do, but try to find the fun instead of the stress. I will continue to post about gluten-free eating, so if you’d like me to address something specific, either email me (myendowellness@yahoo.ca) or post a comment below.
NEXT: Why you should make friends with your local bulk store!
With peace & joy,
Cher <3
With peace & joy,
Cher <3
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