Interested in going gluten free? You’re not alone. Today, people with wheat allergies aren’t the only ones ditching gluten. Many people go gluten-free to lose weight or improve their health, reporting varying degrees of symptomatic improvements.
However, following a gluten-free diet isn’t always cheap. Gluten-free products are typically more expensive than “regular” foods. If you’re trying to chuck wheat without breaking the bank, check out this frugal guide to going gluten-free.
Go natural. Skip the gluten-free breads, noodles, and snack foods you find in stores and buy foods that are naturally gluten-free — such as veggies, fruits, nuts and lean meats. If you’re concerned about getting enough carbohydrates, be sure to eat plenty of root veggies like potatoes, sweet potatoes or pumpkin. Not only do these types of produce help to create delicious meals and side dishes, they contain healthy carbs and lots of fiber.
Awaken your inner chef. You can save money if you cook your own gluten-free breads, snacks, and desserts. You can make tasty gluten-free treats out of grain-less flours such as quinoa flower, protein powder, coconut flower and almond flour.
Check out gluten-free books and blogs. If you’re not a natural chef, fear not — you can find tons of simple, gluten-free recipes in cookbooks and food blogs. With a bit of digging, you’ll be able to find recipes for everything from wheat-free pizzas to cupcakes.
Scrutinize labels. You may be surprised to learn that many common food items — like soy sauce and lunch meats — contain gluten. That’s why it’s so important to read the ingredients label before purchasing an item. To determine whether a food contains gluten, keep an eye out for six ingredients: wheat, oats, barley, rye, brewer’s yeast, and malt. If you see these words on an ingredients label, put the item back on the shelf.
Buy in Bulk. You can reduce the cost of buying gluten-free flours by always buying in bulk. Cut costs even further by grinding your own gluten-free flour blends. Be wary of bulk bins at the supermarket, however, which can often be contaminated with trace amounts of gluten from other bins.
Embrace rice. White rice, brown rice, black rice and red rice are all both gluten-free and inexpensive. Rice is wonderful in soups, paellas, gumbo, stir-fries and more. However, as always, it’s important to be careful to read ingredients carefully. Many types of flavored rice have gluten-containing ingredients.
Hunt down deals. Every week, flip through grocery store circulars to see what is on sale. Supermarkets often feature sales on canned goods, beans, rice, quinoa and gluten-free pastas throughout the month.
Go online. You can find excellent deals on gluten-free flours and other goods online. Amazon.com offers an array of gluten-free items at very completive prices, and many products are available for next-day delivery with Amazon Prime. Set up an automatic reordering system to receive a discount of up to 15 percent off on the purchase.
Fill your freezer. Cooking gluten-free foods can be time consuming. Make it easier on yourself by whipping up large batches of wheat-less foods once a week and storing them in your freezer. Wrap gluten-free breads, pastries, and treats up tight in foil and plastic to keep them from drying out. Store meals in freezer-strength containers and wraps. Freeze fresh fruits and veggies to preserve them at their nutritional peak. Be sure to label everything clearly, as it can be difficult to distinguish one frozen meal from another.
Make your own broth. Much like store-bought, gluten-free baked goods, the gluten-free broth you find in grocery stores can be expensive. You can make your own broth out of veggies, herbs and chicken. Chop up produce and simmer them with chicken for a few hours. Make broth in large batches and freeze it in jars. Over the week, you can use the broth to make gluten-free soups, sauces, casseroles and rice dishes.
Map out a plan. One of the most important parts of a frugal gluten-free diet is mapping out a solid meal plan. At the beginning of every week, try planning your meals for the next seven days. Include breakfast, lunch, dinner, and snacks. By preparing a meal plan for the entire week, you make it so you’ll be less tempted to make impulse buys of the expensive gluten-free treats you see on the shelves of health stores and grocery aisles. Store-bought, gluten-free pastries, bars and other snacks are not only expensive, they’re often less healthy for you. With a smart meal plan, you’ll be able to enjoy wholesome, filling, and delicious gluten-free foods all week long.
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A Frugal Guide to Going Gluten-Free originally appeared on usnews.com
