Celiac Tips and Tricks 

You can find gluten free pasta, cereal, bread, waffles, pancakes, and/or cookies at most health food stores and
some local grocers. Until you get the hang of shopping & eating Wheat & Gluten Free. Here are some easy things
to cook & eat.

• Cream of Rice Hot Cereal

• Potatoes

• Rice

• Eggs

• Fresh Fruit

• Fresh Vegetables

• Canned Fruit (not in heavy syrup)

• Canned Vegetables (not in sauce)

• Beef (from the butcher without sauce, or seasonings)

• Chicken (from the butcher without sauce, or seasonings)

• Fish (from the butcher without sauce, or seasonings)

• Fresh Vegetables (raw, roasted, boiled, etc.)

• Home made soups (avoid Bullion cubes, and pasta)

• Coffee & Tea (avoid flavored types unless you contact manufacturer)

• Popcorn ( air popped)

• Pudding ( thickened with cornstarch or Kozy Shack has some gluten free puddings)

• Juice (All Natural 100% fruit juice.)

* I am starting a Gluten Free Diet how do I get started and what should I expect ?

When starting a gluten free diet, you must determine what foods contain gluten and which don't. This can be difficult, because of current labeling laws. Gluten can be disguised in many way, including names such as modified food starch, spices, natural flavorings, vinegar, and/or malt. You have to call the manufacturer to verify that the product is gluten free. Most manufacturers give this information. Gluten does not come in just pasta, bread, and cereal as one would think; it is found in many dairy products, condiments, lunch meats, juice, and candy just to name a few.

Please view our list of Foods and Additives to Avoid and Safe Food and Additives

Here are a few places to look for gluten that you might not have thought about.

• Dairy Products - many low fat varieties of ice cream, sour cream, cottage cheese, 
                            and buttermilk contain modified food starch.

• Non_Dairy Products - Many rice and soy beverage manufacturers use barely enzymes 
                                    in the production process of their products. Example: Rice Dream 
                                    rice beverages are not gluten free, because they contain barley enzymes.

• Cheese Products - Cheese products are often coated with flour, if shredded, to
                               prevent sticking. Cabot's cheese products are gluten free.

• Cereals - Most cereals on the market contain malt flavorings that are gluten based.
                Health Valley and Enviro Kids makes several gluten free varieties that are very good.

• Cross Contamination - When buying bulk items such are flours and grains, be very 
                                     careful. There is usually cross contamination between the bins 
                                     from falling products from one bin to the other, and/or by misuse
                                     of the scoops. Also beware when eating in a restaurant when ordering   
                                     grilled or fried foods, the grill or the grease/oil can be contaminated 
                                     with gluten. Example: many restaurants cook their French Fries in the 
                                     same grease as the Onion Rings which are not gluten free. If you have  
                                     non-celiacs in the house beware of bread crumbs in the butter, jam,  
                                     toaster, and counter. I buy the squeezable mayo, mustard, jelly and keep 
                                     my own small tub of butter.

• Vinegar and Condiments - Distilled vinegar is used in many condiments, and it is often
                                          derived from wheat. Apple cider, balsamic, white wine, 
                                          red wine vinegar are safe alternatives. It is debated that
                                          the gluten from the wheat in the distilled vinegar is removed
                                         during the manufacturing process, but this is not proven.
                                         Soy Sauce often contains wheat in the ingredients, so you
                                         can substitute Tamari (San-J makes a G.F. variety). Also beware 
                                         of catsup, mayonnaise, mustard, and salad dressing, because 
                                         many contain gluten. Example: Heinz 57 is not gluten free, but 
                                         Heinz Ketchup is gluten free, the vinegar is derived from Corn.

• Juice - Juice is not always gluten free even if it says natural on the label.

• Lunch Meat - Make sure you check with the manufactures, many varieties contain
                       gluten in ingredients such as natural flavorings. This is also true
                       for pre-seasoned cuts of meat and turkeys purchased from the butcher.

• Candy - Be careful of hard sticky candies. Many hard candies are dusted with flour
               to prevent sticking and it is not listed on the label.

• Cosmetics, Lotions, and Toothpaste - Lotions, creams, shampoos, and cosmetics can
                                       affect individuals with Dermatitis Herpetiformis. Ex. Tom's of
                                       Maine's Toothpaste is G.F. Also beware of licking stamps, envelopes,
                                       and gummed labels.

• Medicine - always check with the manufacturer of any over the counter or prescription 
                   medication. Many do contain gluten. Some Pharmacists will take care of this
                   while you wait. Stokes Pharmacy can obtain gluten free prescriptions for you
                   on the internet. Beware of Laxatives, they often contain gluten.
                   Metamucil is G.F.

• Spices and Extracts - sometimes wheat flour is used in spices to prevent clumping.
                                   McCormick spices are gluten free. Extract often have alcohol
                                   that is gluten based, McCormick extracts are gluten free. Beware
                                   when purchasing spice mixes or sauces they can contain gluten.
                                   Ex: some of McCormick's foil wrapped mixes are not gluten free,
                                   such as the gravy, and spaghetti mix. The Taco mix is gluten free.

• Shopping and/or eating out - Often well-meaning employees will tell you something is gluten
                                       free when it is not. It is not as easy as just looking for wheat, oats,
                                       barely, rye, spelt on a label. Gluten based ingredients are often hidden
                                       under the terms or natural flavorings, spices, modified food starch, etc.
                                       Also some individuals might tell you that Spelt and Kamut are safe for 
                                       Celiacs, because of there low gluten content. This is not true; you 
                                       should avoid both products. Many stores now carry gluten free items. If 
                                       you need any help located someone in your area that carries gluten free 
                                       products, please feel free to email me anytime at gfkitchen@yahoo.com 
                                       You can also find great gluten free products online. I would like to
                                       recommend the Gluten Free Mall, who carries a large selection of
                                       products.