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Living Gluten Free

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Shrimp Lettuce Wraps
May is Celiac Awareness Month. Over two million individuals have celiac disease, while another 18 million have non-celiac gluten sensitivity. In both cases, adherence to a gluten-free diet is the only way to control and manage symptoms. Here are some strategies to help you shop, cook and live gluten free.

Stock the Basics

When new to the gluten-free diet, grocery shopping can seem overwhelming. Start by filling your cart with naturally gluten-free fruits and vegetables, unseasoned nuts, plain meats, poultry and seafood, rice and most dairy products. In our produce department, you’ll find sweet and juicy watermelon in season now. Just two cups of watermelon supplies vitamins A, B6 and C and more lycopene than any other fresh fruit or vegetables. Made up of 92 percent water, watermelon is also a refreshing thirst-quencher. When selecting a watermelon, choose one that’s heavy for its size with a creamy yellow spot on the underside.

Combat Cross Contamination

Designate a gluten-free cupboard or pantry for storage of flours, grains, cereal, pasta and snacks to prevent cross-contamination from crumbs or food dust. Gluten-free Good Natured Selects™ Baked Multigrain Crisps are made from oats, potato flour and a combination of poppy, flax, sesame and caraway seeds. They contain no saturated fats, preservatives or artificial ingredients and have a crispy texture and nutty flavor that pairs well with gluten-free dips like fresh salsa and homemade guacamole or hummus. Give all six flavors a try, including new Ranch Vegetable and Sweet Potato Crisps.

Be Label Savvy

Shopping for gluten-free condiments, sauces, gravies, seasonings and soy sauce can be tricky. Reading the ingredient list carefully can help you find these pantry staples including San-J® Tamari Gluten Free Reduced Sodium Soy Sauce that contains no MSG or artificial preservatives and 28 percent less sodium than regular tamari. Tamari is a premium Japanese soy sauce made with 100 percent soybeans and no wheat, giving it a richer, smoother and more complex taste. All San-J® Tamari bears the Certified Gluten-Free logo on the bottle. Try it in our recipe for Sweet and Spicy Shrimp Lettuce Wraps.

Gluten-Free Family Meals

Many family-favorite recipes are easy to make gluten free with simple ingredient swaps. For example, replace whole-wheat tortillas with corn tortillas or lettuce leaves, swap out pasta for rice noodles and dress salads with homemade vinaigrette dressing using balsamic, white wine or apple cider vinegar. Or try one of several varieties of Wish-Bone® Salad Dressing that is gluten free including Greek Vinaigrette, Creamy Italian, Blue Cheese and Deluxe French. Since some of their salad dressings do contain gluten, always double-check the label for the gluten-free callout before purchase and use.

Fill Nutrient Gaps

Careful meal planning helps ensure a nutritionally-balanced gluten-free diet with adequate amounts of iron, folate, phosphorus, vitamin B12 and calcium. Many dairy foods like plain yogurt, milk, cheese, eggs and butter are gluten free. Read labels for gluten or gluten-containing ingredients before purchasing flavored milk or yogurt, sour cream or soymilk. All three flavors of Cabot® Greek- Style Yogurt, including Plain, Low-Fat Vanilla Bean and Low-Fat Blueberry are gluten free. Each one-cup serving of this thick and creamy yogurt supplies an excellent source of calcium and vitamins C, D and E and at least 15 grams of protein.

Safe Short-Cuts

Many convenience meals and ingredients are not gluten free. For faster meal prep, stock up on canned tomatoes and beans, tuna in water, brown rice, plain frozen vegetables and gluten-free fresh deli meats for quick-fix meals. Dietz & Watson® premium meat delicacies are hand-trimmed and flavored with only natural seasonings and no gluten, fillers, artificial colors, flavors or MSG. Several varieties including Gourmet Lite Turkey and Cooked Ham are low in total.


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