Wednesday, September 17, 2014

Gluten Free Part 2- Grocery Shopping

Good Afternoon All!

I hope everyone is doing well and that you are enjoying the fall weather. This is my favorite time of year. It is the time when we can enjoy all the harvest of the summer and also cuddle up on the couch next to a roaring fire with a good book. We always have an early fall here in Minnesota and we usually have snow by Thanksgiving. I want to take full advantage of this season.

After Monday's post I thought it might be nice to go over some rules when gluten free grocery shopping.

To Read The Rest of Laura's Tips Click Below...

Tip One

Stick to whole foods and the outskirts of the grocery store. If you are looking to start your gluten free journey spend a lot of your time in the produce section. There are many vegetable options out there than can replace some of your favorite gluten-ridden foods, such as spaghetti squash (which is so easy to cook!), zucchini for zucchini noodles, etc. Filling your plate with fresh vegetables and fruit can be a very nice way to fill up on foods that are not only healing to the stomach but are also free of gluten.

Tip Two

As I had mentioned on Monday make sure you careful when choosing certain items at the grocery store. There are many foods that you wouldn't think contain gluten but do as a filler and binding agent. Some of these foods include:

soy sauce, imitation crab, licorice, seasoning packets, natural flavoring BBQ, sauces, salad dressings, hard candies, cornflakes, rice krispieschocolate, ice cream, broth, chipotles in adobo sauce,
Salami, yogurt (and other dairy products such as sour cream), miso, some fermented kimchi, fish sauce, oyster sauce, mole, beverages such as sports drinks or iced tea mixes, malt vinegar, and oats.

Make sure if you are using any of these that they are certified gluten free. Just because rice and corn are gluten free doesn't mean the cereals containing these are also gluten free. The manufacturing process sometimes is easier if they use gluten to help create a certain crunch or a longer shelf life. This is why the next tip can also help when starting to your gluten free journey.

Tip Three

Look out for these words when reading labels and trying to figure out if foods are gluten free.
If you see any of these in the labels of foods you are trying to consume they are not save for your consumption and may cause flare ups or illness.

Abyssinian Hard (Wheat Triticum duran)
Avena (wild oat)
Barley (Hordeum Vulgare)
Barley malt, barley extract
Beer, ale, porter, stout, other fermented beverages
Blue Cheese**
Bread flour
Bulgur (bulgur wheat, bulgur nuts)
Cereal (cereal extract, cereal binding)
Cracker meal
Einkorn, wild einkorn***
Emmer, wild emmer***
Edible starch
Flour (Including but not limited to: all-purpose, barley, bleached, , bread, brown, durum, enriched, gluten, graham, granary, high protein, high gluten, oat, wheat, white)
Gluten, Glutenin
Graham Flour
Hordeum, Horderum vulgare
Hydrolyzed oat starch, hydrolyzed wheat gluten, hydrolyzed wheat protein
Kamut ***
Malt, malt beverages, malt extract, malted milk, malt flavoring, malt syrup, malt vinegar
Matzo (Matzah)
MIR (wheat, rye)
Miso (may contain barley)
Mustard powder**
Oats, oat bran, oat fiber, oat gum, oat syrup*
Oriental wheat
Rice malt, rice syrup, brown rice syrup**
Soy Sauce**
Sprouted wheat
Vital gluten
Wheat, wheat berry, wheat bran, wheat germ, wheat germ oil, wheat grass, wheat gluten, wheat starch, whole wheat berries

Although it might be frustrating and hard at first just remember the ultimate goal is feeling healthy. If you feel healthy and happy it will help melt away the frustration. Eliminating gluten from your diet doesn't have to be hard- If you find out where gluten is hiding and those foods that are naturally gluten free you can fill your diet with foods that are both satisfying and delicious

Below are some of my favorite places to find gluten free tips, facts and recipes. Gluten Free doesnt have to mean the end of your life and yummy eating. We have some amazing gluten free recipes that are delicious on our blog. We have all of those gluten free recipes labeled on our Recipes page

Elana's Pantry Gluten Free Bread (an easy and yummy recipe!)

Love and Lemons

Gluten Free Girl

Devine Health's Gluten Free Crock Pot Recipes

Don't forget to check back Friday for a great gluten free recipe for curried sweet potato soup and gluten free naan.


Disclaimer: PRTLIVING (and all of those feature and interviewed) is limited to providing self-help education in natural health matters and advocating of a healthy lifestyle for the sole purpose of sharing personal experiences and historical information about the traditional use of God-given herbs and natural remedies. This information is not intended to diagnose, prevent, treat, or cure any specific disease. No medical claims are made. If you have a medical problem, please seek the advice of your medical doctor.

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