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Shopping

• When you go shopping, take your cell phone with you. You may have to call the toll-free number on the package to confirm whether or not it’s gluten-free.
• Plan menus before you go shopping. That way you won’t forget key ingredients, and won’t waste time at the store trying to think of them.
• Buy squeezable or spray-on spreadables. These days, you can buy mayo, margarine, even jelly in squeezable or spray-on containers. While a little pricier, this alternative ensures you won’t end up with crumbs in the jelly jar.
• Careful of the bulk bins. Most bulk bins are quickly contaminated when some well-meaning shopper dips the scooper from the bulk wheat into the bulk quinoa bin. OUCH! All that great quinoa, and it’s now contaminated. Some (but few) stores are aware of this and will separate gluten-containing and gluten-free bulk items – check with your store before making any assumptions.

Reading Labels

• Remember that wheat-free doesn’t mean gluten-free. Gluten is in wheat, rye, and barley (malt). A product can be wheat-free but still contain malt or other forms of gluten. (Gluten-free is, by definition, wheat-free.)
• Spelt is wheat. Some companies refer to it as a “wheat alternative,” but it is not wheat-free or gluten-free.
• Kamut is wheat, also, and must be avoided on the gluten-free diet.
• You’ll be reading lots of labels when you shop. Don’t forget your glasses if you need them for reading.
• Look for a gluten-free logo. Hain Celestial is one company that has created an easy-to-spot logo that will save you lots of time when looking for gluten-free products. The Hain gluten-free logo is the one pictured to the right.
• Sprouted grains are not safe on the gluten-free diet.
• Grasses such as wheat grass or barley grass are gluten-free.
• Don’t feel that a product must say “gluten-free” on the label to be considered safe for you to eat. While it’s oh-so-convenient and helpful that some companies now put a gluten-free logo on their products, there are many foods that are gluten-free but don’t say so.

Family Communication

• When you get home, if the products aren’t clearly marked “gluten-free” on them, take a permanent marker and write “GF” on the package. That’ll make it easier for other family members to know whether the product is okay to eat or not.
• Ask for advice on products. There are free internet groups that you can join and take part in online discussions – ask people what they think of certain products before spending too much money on specialty foods that may or may not be palatable.
• If you have a “blended household” (with some who are gluten-free and others who are not) and you have a gluten-free child, set aside a special drawer or part of the pantry with his or her gluten-free goodies. Make sure it’s always well-stocked with “the good stuff.”
• If you have kids on the gluten-free diet, remember that they’re learning how to feel about this lifestyle from you. Be upbeat and matter-of-fact when talking with teachers, friends, and family.

Tasty Tips

• Create Tasty "Sandwiches". Instead of bread, try making a “sandwich” out of gluten-free pancakes or waffles, rice cakes, or even cookies.
• Make a “wrap” with corn tortillas or lettuce leaves.
• If you have kids on the gluten-free diet, make sure you’re always prepared with their favorite treats on hand for those surprise occasions that usually feature cookies or cupcakes.
• Stock up. When you find products you like, buy several packages. That way you won’t have to worry that you can’t find them again, or that ingredients will change.
• Take advantage of the tasty mixes available today. If you prefer to make pancakes, breads, and other items from scratch, that’s great – but the mixes are so delicious these days, and you don’t have to worry about expensive “experiments gone bad” when attempting to cook with gluten-free flours.
• Save time by buying frozen gluten-free entrees like the new Gluten-Free Café line. Just pop ‘em in the microwave and you have a nutritious, delicious gluten-free meal in minutes.
• If you take the time to cook a nice meal, double up and freeze one of the dishes. Most of the work is in the preparation, so it’s most efficient to prepare once and cook twice.
• Try experimenting with unique gluten-free foods like quinoa, buckwheat, and millet. Not only do they offer a delicious alternative to the old stand-bys like rice, corn, and potatoes – but they’re far more nutritious, too.

Tricky techniques to keep your kitchen safe

• Teach everyone about the diet and the lifestyle. The more they know, the less likely they are to goof in the kitchen. Whether they’re little helpers or big ones, everyone can learn the tricks to keeping gluten-free goodies actually gluten-free.
• Learn the “gob-drop.” The gob drop is an essential technique when preparing foods I call “spreadables.” You know – the kind you spread (hence the clever name) onto breads, tortillas, or other gluten-containing foods. Learning the gob-drop is easy – just use a clean knife or spoon, dig into the spreadable and grab as much as you need, and then drop (do not “flick,” as this will nearly always result in an extra mess) onto your “spreadee.” The knife is still uncontaminated, and can be put back into the spreadable as many times as needed. So here’s a trick question for you – do you need to do this even if your “spreadee” is gluten-free? Yup. Otherwise, when you see crumbs in the jar, how will you know for sure that someone didn’t goof and put the knife back into the jar after spreading it on a gluten-containing spreadee?
• Eliminate questions with permanent markers. If you’ve called a manufacturer to confirm that a product is, in fact, gluten-free, mark it up. Use a permanent marker and write “GF” so visitors or kids won’t have any questions.
• Crumbs are crummy. They’re gross. They attract ants. But worse yet, they can completely annihilate a perfectly good gluten-free meal. Not only can they end up in tubs and jars of spreadables like margarine or peanut butter (eliminate this problem by using the gob drop!), but if you’re preparing a gluten-free sandwich and you set it down in a pile of “regular” crumbs, or if you cut it with the same knife used on a “regular” sandwich, all of your efforts to prepare a gluten-free meal were for naught. Be sure to wipe preparation surfaces carefully, and use clean knives and utensils when preparing your meals.
• Use toaster ovens or have a separate toaster. Have you ever looked inside a toaster? Yeah – one glance, and you won’t need to ask why you need separate toasters. It would be virtually impossible to share toasters and have your gluten-free toast come out completely gluten-free. Toaster ovens are better because the crumbs fall down and out of contact from the bread. I’d still recommend either wiping down the grills between toasting or having separate toasting ovens.
• Make the gluten-free version first. If you’re preparing two versions of a meal – one gluten-free and the other not – make the gluten-free version first. For instance, if you’re making a gluten-free grilled cheese sandwich and a “regular” one, make the gluten-free one first; that way, you’ll need only one pan. If you make the “regular” one first, you’ll either have to thoroughly wash the pan in between, or get another one dirty. Remember to make enough the first time, too. Just when you finish contaminating the pan with the “regular” sandwich, your gluten-free eater will ask for seconds.
• Foiled again – foil is your friend. Prepare to use more aluminum foil than you’re used to. It’s safest to cook on aluminum foil and throw it away when you can. Foil is also good for separating the different types of food you’re cooking, and it’s easy to clearly identify different foods by writing on aluminum foil with your friend the permanent marker.
• Mark leftovers. Brightly colored labels (available in office supply stores) are great to stick on containers of leftovers to clearly mark which ones are wheat-free/gluten-free.
• Seal it with a hiss. Products that vacuum-seal foods are not just fun to use, they’ll also save you time and money. Homemade foods don’t have preservatives, so they don’t last as long as store-bought foods. Vacuum sealers extend the life of the food, and better prepare it for freezing. They also make it easy to individually package foods for extra convenience and a lower risk of contamination, and you can write “GF” all over it with those permanent markers you love so much.
• Wash your hands frequently. This is, obviously, a good rule for the kitchen anyway, but with the whole contamination issue it’s no longer just a matter of good hygiene. It doesn’t do much good to spend hours baking gluten-free cookies if you handle them with hands that are covered with gluten.
• Store your own flours separately. If you keep gluten-free and “regular” flours in your kitchen or pantry, store them separately and mark them clearly, especially if you transfer your flours into your own storage containers. It’s nearly impossible to tell which flours are gluten-free just by looking, so marking them is essential. But keeping them separated will help, too. And of course, if you’re cooking with both, provide lots of separation. Flour drifts, and can easily ruin a perfectly good gluten-free meal.
• If you’re a sifter, take care. While you’re sifting wheat flour, make sure your gluten-free foods are covered or removed. And be sure to wash your sifter carefully, or even have a separate one for your gluten-free flours.
• Use liners for muffins or cupcakes. Not only is this a better way to ensure a safe, gluten-free treat, but it makes for easier clean-up, too.

For the Kids

• Arm your kids with knowledge: It doesn’t matter if your child is 2 or 12, he should be learning to take full control of his diet from Day One. Teach him what he can and can’t have, and remember to put that positive spin, stressing his favorite foods and the “goodies” that are allowed.
• Sleepovers: If your kids are going to a sleepover, be sure to talk to the host parents about his dietary requirements. Not only will this help prevent goofs, but it will give you a chance to find out what they’re serving for dinner, snacks, and breakfast, so that you can send “equivalent” treats for your child.
• Camps: Most camps are great about accommodating special diets. Talk to the camp coordinators, and, if they have one, the camp nutritionist or cook. You can send food in coolers packed with dry ice if your child will be there for an extended stay.
• Parties they’re headed to: Kids love parties – but not because of the food – they love them because they’re FUN! If your child is headed to a party, try to find out in advance what will be served, and offer to provide food for all the kids, or at least your own. Remember, there are always great gluten-free “treat trades” that your kids can enjoy if you prepare in advance.
• Parties you’re hosting: Don’t be afraid to make your party entirely gluten-free. Everyone will love the food! Consider making gluten-free lasagna with DeBoles lasagna noodles for the main course, and let the kids help with dessert by whipping up some cupcakes from the Arrowhead Mills Bake with Me line – even the guests will have a blast!
• Lunches: There are lots of great lunches you can send to school with your child. Leftovers are the best! Some schools will allow kids to warm their food in a microwave. If not, you still have great options. Yogurt or string cheese make good sources of protein…sandwiches can be wrapped in lettuce or corn tortillas. Gluten-free stir-fry and even soups in a keep-warm container make great lunches, too. Be sure to remind your child that trading lunches isn’t allowed.
• After-school snacks: There are lots of fun after-school snacks, and many can be packaged for the road, in case you need to run errands or go somewhere after school. Consider string cheese, fruit or veggies, quesadillas, popcorn, or trail mix. If you’re not going to be in the car, popsicles, smoothies, taquitos, and of course leftovers are great snacks.
• Remember that kids are resilient: Whether you think raising gluten-free kids is a breeze or a challenge, you need to remind yourself that kids are resilient. Sometimes tackling the challenges of a gluten-free diet is more difficult for parents than for the kids. Kids are busy thinking of the fun they’re having, the friends they’re making … they’re far less focused on food than we adults are!