Lifestyle Tips and Recommendations
Welcome back to Gluten Free – With Me
This week we will be discussing recommendations and alternatives. This blog is tailored towards people who are new to the gluten-free community. However, there is still valuable information for those who are longtime members of the gluten-free community too. If you have any suggestions you would like to share, please fill out our share your suggestions form. We thank you for being a part of the journey and we hope you enjoy this week’s blog!
One of the struggles that I faced most when starting a gluten-free diet was finding substitutes to the products I frequently used. I was also completely unsure of what items contained gluten and which ones did not. My hope is that you, the reader, will find the following information useful in your journey of a gluten-free lifestyle. After all, Gluten Free – With Me is about making a gluten-free lifestyle fun and easy for all.
Apps
Below are some apps that are incredibly helpful for answering questions and providing information for gluten-free individuals. Using these apps can help you feel better prepared and increase your confidence.
-Find Me Gluten Free
User-based search engine for restaurants and alternatives
-The Gluten Free Scanner
Allows you to scan barcodes to determine if items are gluten-free
-Spokin
Connects users to share reviews and suggestions
-Eat! Gluten-Free
Guide to gluten-free shopping to make purchasing easier
-Food Scanner
Allows you to scan labels to let you know if gluten-free or not
-The Celiac App
Created by dietitians to help get trusted info
-Fig App
Shows options that you can eat and substitutions
Flour Substitutions
One of the biggest gluten allergens that are commonly used in flour. Baking without gluten might seem daunting at first, but it can be easier than you think. It is important to understand what makes gluten-free flour different from traditional flour. Gluten is a protein found in wheat and other grains such as barley and rye. This is what helps give baked goods structure and elasticity. Since gluten-free items do not contain this protein, they can behave differently. If you understand how different flours work and their characteristics, finding substitutions and baking can be easy and enjoyable.
Common Gluten-Free Flour Substitutions
Almond Flour
Almond flour is made from ground almonds and is naturally gluten-free. It could have a slightly nutty flavor and a finer texture.
It is best used for cakes, cookies, and pastries. In recipes that require moisture almond flour is highly recommended.
Rice Flour
Made from finely milled rice, rice flour is commonly used in gluten-free flour blends.
It works best for pizza, bread, and pancakes. Allowing for baked goods to have a light and fluffy texture.
Coconut Flour
Coconut flour is made from dried coconut meat and is highly absorbent.
It is best for pancakes, cakes, muffins, and other moist baked goods.
Sorghum Flour
It is made from a whole grain that is naturally gluten-free and commonly a mild sweet flavor.
Best for breads, cakes, and cookies,
Tapioca Flour
Is a flour derived from the starchy root of a cassava plant. It is a great thickening agent and adds chewiness to baked goods.
Best for cakes, cookies, and pies.
Chickpea Flour
Is made from ground chickpeas and a slightly earthy flavor.
Best for savory items, flatbreads, and snacks.
Oat Flour
Made from finely ground oats, oat flour is naturally gluten-free, but can oftentimes be a cross-contaminated ingredient.
Can be used as a 1:1 substitution.
Snack Substitutions
Finding good gluten-free snacks can be a challenge. Especially when you are craving a specific item that you can no longer have. No need to worry, there are countless alternatives.
Corn Chips
-classic tortilla chips are naturally gluten-free, be sure to check the label to ensure
Rice Cakes
-easy to make even more enjoyable by adding toppings
Crackers
-Glution, Mary’s Gone Crackers, Snyder are all good options
Cookies and Sweets
-Tate’s Bake Shop
-Enjoy Life
-Coconut Macaroons
Chips and Popcorn
-Lesser Evil
-Kettle
-Fritos
-Cheetos
-Utz
-The Good Crisp Company
Trail Mix Brands
-Power Up
-Kars
-Second Nature
Granola Bars and Energy Bars
-Larabar
-Kind
-Nature Valley
-Made Good
-Annie’s
There are also several easy homemade gluten-free granola bar recipes online. We will be sharing our favorite one later this week!
Pasta
-Jovial
-Barilla
-Banza
-Ancient Harvest
Best Grocery Stores
Finding a one-shop-stop for your grocery store run might not be as easy anymore. Finding stores that carry a variety of gluten-free items can ease the stress of this new diet. Below are some stores that we recommend.
-Aldi
-Target
-Whole Foods
-Trader Joe’s
-Walmart
Tips for Living Gluten-Free
Plan Ahead
-Since many processed foods contain gluten, or hidden gluten, it is important to plan snacks and meals ahead of time.
Watch for Cross-Contamination
-If you live in a household that does consume gluten, be mindful of cross-contamination. For more information on this topic, check out our blog on safety tips with cross-contamination.
Read Labels
-Gluten can be hidden in so many unexpected foods. Always check labels and ingredients. One of the easiest ways to check if you are unsure is to Google it or use one of the previous apps to ensure your safety.
Conclusion
Adopting a gluten-free lifestyle does not have to be terrible and it does not have to mean sacrificing variety or flavor in your meals. Gluten-free alternatives are constantly being created. All of your favorite foods can still be enjoyed with a little adaptation.
Thank you for taking the time to read this blog. We hope you found some useful information. We would love to hear any recommendations or suggestions that you have. For more information check out some of our other blogs!
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