Last week, I told you about 15 foods that are gluten free and may already be in your pantry or fridge. This week, I'm adding 15 more foods to the list to help you vary your diet and continue eating gluten-free.
1. Plain (unmarinated/unseasoned) cuts of meat (beef, pork, chicken, turkey)
2. Plain (unmarinated/unseasoned) cuts of fish (avoid artificial crab or breaded fish)
3. Canned, diced or stewed tomatoes
4. Canned or dried unseasoned beans
5. Wine & distilled alcohol
6. Fruit juices (watch for wheat or barley in superfruit style juices)
7. Hot-air popped popcorn
8. Kraft Philadelphia cream cheese
9. Olive oil
12. International Delight coffee creamers (labeled gluten-free!)
13. Corn tortillas
14. Kraft or Great Value brand shredded cheese
15. Sugar, brown sugar, and honey (use individual packets when possible to avoid cross-contamination)
When you buy meat or fish from the store, be sure that the employee handling your food changes their gloves. Many stores offer pre-seasoned or breaded items in their meat and fish areas, so you have to be proactive in selecting items that are less likely to be cross-contaminated. Many sausages or other combination products contain gluten ingredients as binders, so I suggest buying prepackaged versions of those items whose ingredients are fully disclosed.
I prefer to buy meat that is pre-packaged by a manufacturer who discloses ingredients. A great example of this is Shadybrook Farms ground turkey. Shadybrook Farms' website says there is no gluten in their ground turkey. I try to support manufacturers who will identify their gluten-free products, so I'm happy to buy Shadybrook Farms ground turkey and know that it's gluten-free and was packaged without cross-contamination. In fact, knowing that their ground turkey is gluten-free has led me to substitute turkey for other ground meat in many of my recipes.
When it comes to fish, you can often find frozen individually packaged servings of salmon, tuna, or other fish that is not breaded. Products like this are usually in a case near the fish counter, rather than with the rest of the frozen foods. These are another great option. However, unless they are specifically marked gluten-free, nearly all breaded, seasoned, or prepared frozen fish (like fish sticks or battered fish) will contain gluten.
Since I've advised you to seek out plain, unmarinated meats and fish, you may be worried that gluten-free food will be bland. I've suggested purchasing plain items so that you can control the ingredients used to marinate or season. For example, soy sauce contains gluten, but you can find wheat-free tamari sauce to use instead. Salad dressings make great marinades, and you can find prepackaged marinades that are labeled gluten-free or come from a manufacturer who will disclose gluten ingredients (like Kraft). If you live in the Northeast, many Wegmans store brand marinades and salad dressings are labeled gluten-free.
By purchasing plain items like these and seasoning them yourself, you can control what goes into your food. This is an important step in learning to live gluten-free.