Tag Archives: Tips

Gluten Free Eating Out Tips

Eating out can be especially difficult and risky for people living a gluten free lifestyle. There are many potentials for errors when other people are creating your meal.

It is difficult for the average person to comprehend all of the specifications gluten free entails. However, this does not mean you have to stay at home.

Here are some gluten free tips for dining out safely:

Don’t be afraid to speak up - Always be sure to describe your gluten intolerance as a health concern to servers so it is taken seriously.

◊ Advise the server gluten contains wheat, rye and barley. Be sure they understand to keep bread products away from your food.

◊  Order food without seasonings and sauces – this includes french fries and vegetables.

◊ Call the restaurant ahead of time – find out about gluten free options. Many restaurants now post gluten free options online. Check online before you go or on your phone while you are waiting for a table.

◊ Snack before hand – so your not vulnerable at the restaurant to consume something your not sure your allowed to because your hungry.

◊ Order simple dishes – such as vegetables and chicken.

◊ Ask your waiter for an allergy-free menu - most restaurants will be able to provide this for you.

◊  Order a salad without croutons- order a plain vinegar and oil for a dressing. A squirt of fresh lemon or an avocado will help add flavor to your salad if you prefer.

◊  Send food back if it is wrong – don’t worry; mistakes happen, just make sure the server understands the food needs to be remade completely.

◊  Bookmark a gluten free cheat sheet – have this with you at all times. This way if you have any questions about what is safe to eat, you can find out right away.

Gluten Free Menu Tips
Check out tips and key words to help you order gluten free.

Subway Adding Gluten Free Items
One of the largest fast food chains is adding 2 new gluten free items two their menu!

Gluten Free Flour Tips

Many gluten-free flours are available in stores and online from a variety of grains, legumes, nuts and seeds. However, purchasing gluten free flours can be an expensive and daunting task; especially if your new to a gluten free lifestyle.

Here are some tips I have found helpful:

Purchase gluten free flours, such as rice flour, at Asian Food Markets in larger cities for lower costs. Most larger cities and college towns tend to have Asian Food Markets. I’ve found gluten free flour blends for less than $1 per lb at these markets! My local grocer, Hy-Vee, sells gluten free flour for $15 per five-pound bag. Purchasing flours at Asian Food Markets keeps more money in your pocket, and allows more flexibility to try different recipes.

Experiment with different flour blends in recipes until you find one that works best. Also, try making your own gluten free flour blends. If you don’t have easy access to an Asian Food Market, then check out various health food stores and web sites online that sell gluten-free flour blends. However, be aware these flours can be considerably more expensive.

Store high fiber flours and high protein whole grains in the fridge for longer keeping. High protein gluten-free whole grains include: brown rice, flax seed, wild rice, buckwheat, millet, cornmeal, quinoa, popcorn, corn flour, millet and amaranth.  These flours also help add moisture to baked products.

Always read the labels! Manufacturers may change ingredients in a product from one purchase to the next. Be sure to always read labels on every brand!

Add Xanthan Gum in small amounts to gluten free flour mixes to increase the flour’s stickiness.

Adding Xanthan Gum to Recipes
Learn about Xanthan gum and quick tips for adding it to gluten free recipes.

Make Your Own Mixes
Learn ways to save time and money by making your own gluten free mixes.