Begining the Gluten Free Diet

If you have just received the diagnosis that you have celiac disease, or someone you love has been diagnosed, I would like to help get you started on the gluten free diet! It can be complicated in the beginning so I hope this information can give you a boost. I am no expert but I have learned lots through personal experience over the past 10 years!

Gluten is a protein found in wheat, barley, rye, and some oats. Gluten acts as a glue in bakery products like bread, pizza, cookies, pasta, and cake. It is even used to thicken a variety of store bought soups, some salad dressings, and oddly enough the seal on envelopes. Reading a food label is a skill you MUST master on the gluten free diet. Wheat, Barely, Rye, Starch, and Malt are the key offenders to look for but there are others that you should investigate further like modified food starch, artificial and natural flavorings.

Make your kitchen a safe haven. Some people have a mixed kitchen, which may lead to cross contamination but here are a few tips to make your kitchen safe before beginning the diet.

Ways to make your kitchen safe
1.Scrub stainless steel pots and pans well. The smooth surface is usually easy to clean, so these do not need to be replaced.

2.Non-stick, Teflon type pans should be replaced. They are easily scratched and gluten can be hard to clean out of the crevice.

3. Clean out silverware drawer, bread crumbs often fall in this drawer.

4. Silverware and cooking utensils should be cleaned good between use.

5. Purchase a new toaster for gluten free waffles, bread, and bagels. It is not possible to have a shared toaster. Label gluten free toaster to prevent accidents.

6. Purchase separate condiments, jams, peanut butter, and butter. Label with sticky note or marker gluten free to prevent cross contamination.

7. Replace wooden spoons, pizza stone, and colander. These items are hard to clean.

Navigating the Grocery
The first trip to the grocery score can be intimidating. I would suggest starting the diet by basing your diet around natural gluten free foods. This will make it easier on your mind, with fewer labels to read. It will also be good for your body to eat whole foods in the beginning to help your body heal. The outside of the grocery store contains lots of naturally gluten free foods. I will include some naturally gluten free and a few proceed foods.

Beginners List

Fresh non marinated meat, seafood, chicken, and eggs.
Canned tuna and chicken
Chicken broth- read label many are gluten free ( Pacific and Kroger brand are labeled gluten free)
Fresh, most canned, and frozen vegetables
Potatoes- white and sweet
Canola oil, olive oil, and butter
Salsa and most hummus brands
Fresh, frozen, and dried fruits
Dairy- milk, most cheeses ( read label some blue cheese contains gluten) and yogurt ( a few gluten free brands Yo plait and Stony field Farms)
Many soy and almond milks
Gluten free grains- Quinoa, rice- brown, white, and saffron
Gluten free cereal- Bob’s Red Mill Hot and Tasty Cereal, Natures Path has many variety’s, Chex, and Enjoy Life
Corn tortillas- read label, most are gluten free
Whole kernel popcorn- Microwave popcorn can cause problems for some
Nuts- all raw nuts are gluten free, read label to make sure
Nut butters-almond, sun butter, and peanut butter


Meal Examples

Breakfast:

1. Nature’s Path Buckwheat toaster waffles/ Van’s gluten free waffles- toasted with peanut butter

Banana

Coffee

2. Spinach omelet with mozzarella cheese

2 slices of Udi’s gluten free toast

Clementine

Coffee/ Tea

3. Gluten free cereal- Nature’s Path Mesa Sunrise

Soy milk/ cow’s milk

Blueberries

Coffee/Tea



Lunch:

1. Tuna salad- mustard/mayo, pickles, hard boiled eggs mixed with canned tuna. Serve over mixed greens, carrots, and grape tomatoes.

Crunchmaster gluten free multi-grain crackers with hummus

2. Quesadilla made with corn tortillas,Hormel gluten free deli meat, and cheese of choice

Pacific tomato soup

Apple

3. Ham or turkey sandwich made with gluten free bread

carrot sticks/ celery/ grape tomatoes and hummus

yogurt



Dinner:

1. Salmon, roasted summer squash, tomatoes, and zucchini

quinoa pilaf and side salad

2. Chicken, broccoli, cheese, and rice casserole

green beans, cornbread and applesauce

3. Grilled pork tenderloin, baked sweet potato, and green beans



Snacks:

String cheese

Nuts

Trail mix- nuts, raisins, chocolate chips, gluten free cereal and M&Ms

Gluten free corn chips and salsa

Fresh fruit

Gluten free yogurt

Popcorn

Gluten free rice cakes ( some Quaker are now labeled gluten free) with nut butter

Smoothies