Naturally Gluten-Free Foods and Your Grocery List

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It’s Friday! Here at SkinnyMs. that means more information on a diet that continues to become a lifestyle for many Americans. Ridding your body of gluten, a protein found in wheat, barley and many preservatives and food flavorings, may offer a variety of health benefits. Aside from younger-looking skin, more comfortable joints and boosted immunity, you may also notice digestive benefits, and a feeling of vitality after even a week of eating gluten-free.

For many people gluten does not cause any real harm, so we just eat it anyway unaware of all the potential benefits. For those with Celiac disease, eating gluten triggers an immune response that causes an attack on the lining of the small intestine, which can also damage other parts of the body. This damage can reduce absorption of nutrients from food and increase the risk of a variety of diseases including that of the bones, and intestines.

Since the gluten-free diet offers more than just a few health benefits, and helps create healthy eating habits we have put together a few basic lists for to support any efforts you might make towards a gluten-free lifestyle.

If you want to see how eating an anti-inflammatory, gluten-free diet might affect you, try eating gluten free for just a week. here’s a basic menu to get you through the week.

One week Menu Based Around Naturally Gluten-Free Foods

Breakfasts
• Cream of rice cereal with fresh fruit or nuts
• Cottage cheese or yogurt with fresh fruit
• Scrambled eggs, bacon and fresh fruit
• Egg, cheese, and vegetable omelet with potatoes and

Lunches and Dinners
• Baked potato with cheese and vegetables
• Corn tortillas with stir-fried meat and vegetables
• Stir-fried meat and vegetables with rice and wheat-free tamari
• Bean-and-cheese burritos with corn tortillas
• Grilled meat or fish, baked potato and vegetables

Snacks
• Plain rice cakes with cheese or peanut butter
• Nachos made with plain corn chips, cheese and salsa
• Celery sticks with cream cheese or peanut butter
• String cheese
• Plain popcorn with oil and salt
• Fresh or canned fruit with yogurt

For a few great gluten-free snacks, visit our Amazon store and pick
up some treats. See you next Friday!

Naturally Gluten-Free Foods
Fresh fruits
Fresh beef, pork, chicken, turkey, fish, and seafood
Fresh eggs
Fresh, plain milk, butter, margarine, cream
Plain beans
Plain corn
Plain white rice, brown rice, wild rice
Plain nuts and seeds
Oils
Sugar, honey, molasses
Spices and herbs (no additives)
Gluten-Free Grocery List
Bread/Grains
gluten-free pasta corn tortillas rice crackers
gluten-free cereal buckwheat
quinoa- Get your SkinnyMs. Quinoa E-Book Here!
rice
flax

Meat/Protein
fish/shellfish hot dogs canned tuna tofu
poultry
lunch meat
beef
Beverages
coffee/tea
gluten-free beer
juice
water

Dairy
milk
whipped cream
cheese
sour cream
butter/margarine
eggs
yogurt gluten-free pudding

Snacks
rice cakes
rice or soy crackers sunflower seeds
popcorn
dried fruit
corn chips
Jello
Frozen
vegetables
fruits
gluten-free ice cream or sherbet
gluten-free waffles gluten-free frozen dinners/pizzas

Cans/Jars
vegetables
fruits
beans
gluten-free soup applesauce
pasta sauce canned milk nut butters jam
honey

Condiments and Baking
white or red wine vinegar
shortening olive, canola, or vegetable oil salad dressing
syrup
Xanthan gum arrowroot powder

Fruits/Veggies
fruits
vegetables
herbs

Foods to Avoid
Ale
Atta
Autolyzed yeast
Baked beans
Barley (pearl, flakes, flour)
Beer (gluten-free beer is available)
Breading
Brewer’s yeast
Broth, bouillon
Brown rice syrup
Bulgur
Cereal binding
Chocolate bars
Color (artificial, caramel)
Communion wafers
Couscous
Dextrin
di-glycerides
Dinkel
Dry roasted nuts
Durum
Einkorn
Emmer
Farina
Faro
Flavoring
Fu
Gelantized starch
Graham flour
Gravy
Hydrolyzed vegetable/plant protein
Icing/frosting
Imitation bacon
Imitation seafood
Kamut
Lagar
Licorice
Malt
Malt extract, malt syrup, malt flavoring
Malted milk
Marinades
Matzoh
Meat loaf
Modified food starch
Mono- and
Oats (not labeled gluten-free)
Processed meat
Roux
Rye
Salad dressings
Sauces
Sausage
Seasonings
Seitan
Self-basting poultry
Semolina
Soups, soup bases
Soy sauce
Spelt
Stuffing
Textured vegetable protein (TVP)
Thickeners
Triticale
Wheat
Wheat bran
Wheat flour
Wheat germ
Wheat starch

References:
http://www.ext.colostate.edu/pubs/foodnut/09375.html

2 Comments on "Naturally Gluten-Free Foods and Your Grocery List"

  1. Laura Hills  July 6, 2012

    Thanks! very informational! I appreciate this! Awesome job!

    Reply
    • Skinny Ms.  July 7, 2012

      Hey Laura, You are so welcome! We wanted to provide a fairly comprehensive shopping list for our gluten-free family! 😀

      Reply

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