10 Tips for an Easy Gluten-Free Lifestyle

Article by guest blogger. Amie Valpone, HHC, AADP is a Manhattan based Culinary Marketing Consultant and author of The Healthy Apple with a passion for Gluten-Free cooking, baking, and healthy living in the Big Apple of Manhattan. Amie’s goal is to make nourishing food effortless and enjoyable so you can learn to eat well and feel energized and healthy. She created The Healthy Apple as a platform to reach others wanting to learn more about nutritious ingredients and clean eating. As a culinary nutritionist, educator and motivational speaker, Amie is devoted to teaching people how to make smart, healthy choices. Follow Amie on Love With Food here.

Going Gluten-Free doesn’t mean slaving hours in your kitchen or visiting every food store to find ‘gluten-free foods’ as I live a healthy Gluten-Free life each and every day with minimal meal prep time and a few quick trips to the market each week. It’s easy to live a naturally Gluten-Free lifestyle by following these helpful 10 tips.

Tip #1: Shop the Perimeter of the Food Store. That’s right; I’m sure you’ve all heard this one before but by sticking to these fresh, natural and unprocessed fruits and vegetables you can create every meal and snack from veggie filled omelets to fruit parfaits with nuts and yogurt.

Tip #2: Lean Protein, Healthy Fats and Whole Grains. Stick to the naturally gluten-free fare such as lean proteins (poultry, beans, legumes, fish, low-fat dairy and tofu), healthy fats (avocado, olive oil, nuts and seeds) and of course gluten-free whole grains along with unlimited fruits and veggies.

Tip #3: Got a Meal Idea? Jot down your ideas for gluten-free meals in a notebook so that you can reference it when in need of a quick recipe idea in a time crunch.

Tip #4: Write it Down. Be sure to write down what you enjoy and the brands of foods that you like as well as those which make you feel good and agree with your body. Remember to stick to foods as close as possible to their natural state and try to steer clear of the processed, packaged gluten-free fare that is full of sugar and additives.

Tip #5: Stock Your Pantry. Set your pantry straight with gluten-free foods and fresh fruits and vegetables. Toss all gluten-filled foods to avoid contamination and be sure to label all containers GF (Gluten-Free) so that your household members and guests are aware of the need to keep your food safe from cross-contamination.

Tip #6: Read Those Labels.Be sure to check out the labels of every food you purchase; scan the ingredient list for any gluten or wheat traces and if you have a question or aren’t clear, be sure to contact the company to receive the proper information about hidden gluten that may be found in their products.

Tip #7: Wheat Free Does Not Mean Gluten-Free. Just because a package reads ‘Wheat Free’ does not mean it’s ‘Gluten Free’. Be sure to keep your eyes peeled for the GF and not the WF as your body needs the Gluten-Free variety to ensure you don’t get sick.

Tip #8: Is It Safe? Wheat, barley, oats, spelt, triticale and kamut are NOT safe. These foods all contain gluten and should be avoided at all costs. Oats are a tricky subject when it comes to gluten-free because many oats are made in facilities that also make wheat products therefore there may be cross-contamination. To be on the safe side, be sure to purchase gluten-free oats.

Tip #9 :Safe Flours. I enjoy using potato, corn, rice, nuts, bean sorghum, manioc, millet or quinoa flours. These flours are all gluten-free and each has its own unique taste, texture and consistency for baking, cooking or roasting.

Tip #10: Is It Hiding? Gluten is known to hide in some odd shapes and forms such as soy sauce, marinades, dressings, stuffing, thickeners, bouillon, malt, canned soup, soup bases, brown rice syrup, imitation seafood, roux, sauces and flavorings in processed meats. Also, many other products such as chapstick, lipstick, shampoo, glue on stamps/envelopes, hairspray, Playdough and vitamins may contain gluten.

Also Read: Gluten-Free and Dairy-Free Foods and Ingredient List

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