I’ve been asked by a few followers if I would write a grocery list of gluten free foods. That’s pretty much all I buy, so I thought it wouldn’t be that hard for me to share my list. Be sure to check back frequently, I’ll be changing it up as I discover more secrets. We still have a few things in the cabinet that we haven’t tried yet, like GF pizza crust. We have frozen, vacuum sealed, and flour/mix to make from scratch…  Update: Bob’s Red Mill and King Arthur both have great bread/pizza crust mix that has been a hit in our house!

Without further ado, here’s my list…

• almond or cashew milk (because dairy can be inflammatory for most people). Be sure it doesn’t contain carrageenan, another inflammatory. Cashew is creamer than almond and less nutty tasting.
• almond/cashew butter (for my Shakeo), peanut butter is inflammatory because of the omega 6 EFAs.
• spinach/lettuce (I use this under my protein most nights with dinner).
• various protein options: eggs, tuna, turkey, chicken, beef, pork, bacon (we actually eat a lot of bacon-uncured and nitrate free). Consider buying the whole meat and cooking yourself to have for lunches during the week. You can buy hot dogs nitrate free. Lunch meat should also be nitrate free. Nitrates can be a migraine trigger for many people.
• Meat should be grass fed and local when possible.
• eggs for breakfast, egg salad for lunch, hard boiled eggs for snacks. Forget everything you’ve ever heard about eggs and cholesterol. Try to buy free range farm fresh eggs, they have more Omega 3s.
• fruits and veggies that you like (organic and local when possible): apples, bananas, strawberries, grapes, carrots, celery, sweet potatoes, broccoli, green beans, asparagus, onion (we have sautéed onions with almost everything, onion and garlic are great for the gut). Buy whatever fruits and veggies that you and your family like, not the ones I like. I’m picky.
• Use Ghee. If you use butter it should be from grass fed cows. DO NOT USE ARTIFICIAL BUTTER PRODUCTS OF ANY KIND, NO MARGARINE! USE REAL BUTTER!
• oatmeal, steel cut is best
• Non-GMO corn tortillas and tortilla chips for salsa and tacos (heads up, most tortilla chips are wheat)
• Good Thins or Simple Mills crackers. I’ve grown to love the Simple Mills Seed crackers.
• Popcorn, NOT microwave popcorn, something Non-GMO and organic.
• Real frozen fruit bars
• egg based mayo, we avoid soy, most store bought mayo is made with soybeans, even some of the Olive Oil Mayo. We buy Sir Kensington’s from Thrive Market.
• quinoa/chick pea/lentil pasta, this is our substitute for spaghetti noodles. Other options are zoodles (spiralized zucchini) and spaghetti squash.
• almonds, cashews, pumpkin seeds
• spaghetti squash and sweet potatoes are my subs for processed for carbs.
• The newly discovered mozzarella cheese (dairy free, soy free) made from coconut oil, potato starch and a few other things, it’s good! It’s Follow Your Heart brand from Whole Foods.
• Ezekiel bread and Dave’s Killer Bread are also great options BUT they are NOT Gluten Free. Ezekiel is made from sprouted bread which is really good for you. Dave’s has various grains which decreases the gluten ratio.
• GF cereals are any cereal made from corn or rice, there are lots of options but they may not say gluten free. Some are made in facilities that will have possible contamination, fine for gluten sensitive, not for Celiac.
• GF waffles, donuts, bread, mac & cheese, granola bars, pretzels, cookies, etc. are available but should be limited. Most foods should be whole foods.
  

  
• EVEN with gluten free products, you should limit  processed foods as much as possible. With that said… Kids do need some junk! I do buy candy but try to get candy made from real cane sugar.

Staples needed for cooking that I always try to have:

• veggie broth
• bone broth (chicken and beef)
• various spices (think homemade chili, tacos, poultry seasoning, steak seasoning, pot roast seasoning) to replace all those packages. It’s cheaper and easier and taste better to make your own.
  • Himalayan salt, Sea Salt, Black Pepper, Red Pepper flakes, Garlic powder, Onion powder, Oregano, Thyme, Rosemary, Cumin, Chili powder, Paprika, basil, Bay leaves, cinnamon, etc.
• organic cornstarch
• organic baking soda
• raw organic cane sugar
• GF flour of some sort
• GF panko crumbs
• chocolate morsels 😉 (gotta have cookies!)
• I’m sure there are more, I’ll add to this list as they come to me.

I know it’s hard to stick to a clean diet, but try to 85-90% of the time. IT MATTERS!!! Inflammation will interfere with your health in multiple ways. Eating inflammatory foods will cause health problems. If you want to read more about how significantly inflammation affects our body, click here.

Avoiding inflammatory foods has almost eliminated my asthma, irritable bowel, acne, sleep issues, dry skin, headaches, and the list goes on and on….

Practicing wellness is LIFE CHANGING!!! It’s not as hard as you think, but takes diligence. Once you change, your world will be BRIGHTER and HAPPIER!

The best way to Enjoy the Journey is to be healthy. And, the best way to be healthy is to practice wellness. If you want some tips, pointers, reach out!

Be Well & Enjoy the Journey -Kp

A few dinners from our kitchen:

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