One of the hardest experiences I had when I first went gluten free was my first trip to the grocery store. From what I've heard, this is a hard experience for most people. Below is a list of a few tips that I've learned to have a successful trip to the grocery store (successful in this case means actually coming home with food, not accidentally bringing home gluten, not having a melt down in the store, and not spending $200 on a week of groceries unless you're feeding a large family).
-Stick to the outside of the store. Vegetables, meats, dairy, etc are all gluten free, healthier, and cheaper than the main aisle foods like cookies and cereals and pastas.
-If you are going to adventure into the middle of the store, have a plan of what you need and stick to it. Don't be tempted by your old favorite gluten-containing snack or treat. Also, try to shop the sales or use coupons to save on cake mixes, cereals, gluten free flours, etc.This is where the cost of eating gluten free really starts to add up.
-Plan your meals ahead of time. It's really hard to look at the grocery store and try to come up with plans when you are surrounded by gluten. I also inevitably forget a couple things, which requires me to repeat the entire experience over again. If I plan ahead, I also save a lot of money and I avoid the gluten free convenience foods that aren't super nutritious and don't actually fill me up.
-Take your detailed list exactly is gluten free and what is not with you to the store. Especially the first few times. You need to check your labels on every food, every time. Manufacturers change their ingredients all the time. This does get easier as time goes on, but it can be a really daunting task at first.
-Take a gluten free friend on your first outing, someone who knows how to shop, who knows what to buy/cook/eat, and who can guide you through the process. They will open your eyes to ideas you couldn't have figured out yourself, and they will give you some confidence for your future trips.
August 21, 2012
Gluten Free Convenience Foods
I love to cook. I really, really enjoy my time in the kitchen. My roommates can all tell you that the thing I do when I'm stressed from a bad day at work or when I need to feel re-energized about life is cook. In fact, you can tell how stressed or burnt out I am by how much I make or how complicated the dishes are. If you ever see me attempting cinnamon rolls, I'm probably so far gone that you shouldn't even bother trying to get me to talk about it.
However, I understand that cooking a meal every night is simply not a reality for most people. Maybe it's because you don't enjoy the kitchen or you feel you can't cook (although I certainly hope that my blog is helping to make cooking more accessible to you). Maybe it's because you cook for one or two and simply don't need to cook every night. Or maybe, like me during the last couple of months, you're physically not able to be in the kitchen much. It could be because you are recovering from surgery, just had a baby, are having other health problems, etc.
The point is, we all have times that we need convenience foods. And gluten-free convenience foods can tricky. There aren't a lot of frozen dinners that are gluten free (none at my local grocery store the last time I checked), and fast food isn't a particularly healthy or safe option. Here are some of the foods that got me through my recent surgery and recovery and that I hope will inspire you to create your own go-to list of foods you can have ready if you aren't able to cook.
-Scrambled eggs are an excellent source of protein, are pretty easy to prepare, and you can add tons of vegetables, cheeses, even potatoes to get a more hearty or nutritious meal
-Cheese: pick your favorite type and form. I like string cheese. I also like to roll up sliced cheese and lunch meat
-Quesadillas: Always, always, always have corn tortillas and grated cheese on hand. If you need more protein, add lunch meat to the inside or eat it on the side. You can get as fancy as you want with this by added green onions or cilantro, guacamole or salsa, cubes of chicken or bacon crumbles, etc.
-Lunch meat doesn't have to be part of a sandwich. I eat it plain on the side of something lacking protein, combine it with cheese as described above, throw it in with eggs, etc.
-Instant mashed potatoes were a total lifesaver for me. They are a comfort food, gentle on my stomach (which was protesting the pain meds), and easy to prepare.
-Grilled cheese sandwiches require a little planning (you have to have gluten free bread on hand) but they are easy to prepare otherwise. I keep a loaf of bread in the fridge for nights I need to pull out a quick dinner.
-Breakfast foods such as Van's frozen waffles, pancakes from Bisquick mix, cereal, or french toast (if you have bread on hand) can be quick and easy. They aren't the most balanced or nutritious, but if you have some fruit on hand and add in eggs or lunch meat you have a pretty decent meal.
-Make ahead freezer meals: This is one option I wish I had taken advantage of more when I had my surgery. Pinterest and recipe blogs have tons of recipes that you can prepare and throw in freezer bags in the freezer. Then, when you are ready, simply dump it into a crock pot and come back a few hours later to a fresh nutritious meal that takes almost no effort. Alternately, you could at least chop all the vegetables and have meats frozen in a marinade to make prep work really easy and save yourself at least part of the work in the kitchen.
However, I understand that cooking a meal every night is simply not a reality for most people. Maybe it's because you don't enjoy the kitchen or you feel you can't cook (although I certainly hope that my blog is helping to make cooking more accessible to you). Maybe it's because you cook for one or two and simply don't need to cook every night. Or maybe, like me during the last couple of months, you're physically not able to be in the kitchen much. It could be because you are recovering from surgery, just had a baby, are having other health problems, etc.
The point is, we all have times that we need convenience foods. And gluten-free convenience foods can tricky. There aren't a lot of frozen dinners that are gluten free (none at my local grocery store the last time I checked), and fast food isn't a particularly healthy or safe option. Here are some of the foods that got me through my recent surgery and recovery and that I hope will inspire you to create your own go-to list of foods you can have ready if you aren't able to cook.
-Scrambled eggs are an excellent source of protein, are pretty easy to prepare, and you can add tons of vegetables, cheeses, even potatoes to get a more hearty or nutritious meal
-Cheese: pick your favorite type and form. I like string cheese. I also like to roll up sliced cheese and lunch meat
-Quesadillas: Always, always, always have corn tortillas and grated cheese on hand. If you need more protein, add lunch meat to the inside or eat it on the side. You can get as fancy as you want with this by added green onions or cilantro, guacamole or salsa, cubes of chicken or bacon crumbles, etc.
-Lunch meat doesn't have to be part of a sandwich. I eat it plain on the side of something lacking protein, combine it with cheese as described above, throw it in with eggs, etc.
-Instant mashed potatoes were a total lifesaver for me. They are a comfort food, gentle on my stomach (which was protesting the pain meds), and easy to prepare.
-Grilled cheese sandwiches require a little planning (you have to have gluten free bread on hand) but they are easy to prepare otherwise. I keep a loaf of bread in the fridge for nights I need to pull out a quick dinner.
-Breakfast foods such as Van's frozen waffles, pancakes from Bisquick mix, cereal, or french toast (if you have bread on hand) can be quick and easy. They aren't the most balanced or nutritious, but if you have some fruit on hand and add in eggs or lunch meat you have a pretty decent meal.
-Make ahead freezer meals: This is one option I wish I had taken advantage of more when I had my surgery. Pinterest and recipe blogs have tons of recipes that you can prepare and throw in freezer bags in the freezer. Then, when you are ready, simply dump it into a crock pot and come back a few hours later to a fresh nutritious meal that takes almost no effort. Alternately, you could at least chop all the vegetables and have meats frozen in a marinade to make prep work really easy and save yourself at least part of the work in the kitchen.
August 15, 2012
Thai-Style Steak Salad
Steak marinade:
1/4 fresh lime juice
1 tablespoon soy sauce
1 tablespoon sugar
1/4 to 1/2 teaspoon red pepper flakes
3 tablespoons vegetable oil
2 boneless rib-eye steaks (each 8 ounces and 3/4 inch thick)
Coarse salt and fresh ground pepper
Additional salad ingredients:
1/2 pound carrots (3-4 medium)
1 medium head romaine lettuce, cut crosswise into 1-inch ribbons
1/2 cup fresh mint leaves
1 cup fresh bean sprouts (optional)
1/3 cup salted peanuts or cashews, chopped (optional)
2 apples, cored, halved, and sliced thin (optional)
1 cucumber, sliced thin (optional)
2 tomatoes, cut into thin wedges (optional)
1. Make marinade: Whisk ingredients together in a medium bowl or liquid measuring cup. Season the steaks generously with S+P; place in a baking dish. Pour 1/4 of the marinade over the steaks (reserve the remaining marinade); turn the steaks to coat. Let the steaks marinate up to 30 minutes.
2. In a large skillet, cook the steaks on medium-high heat, turning once, 2-3 minutes per side for medium-rare. Transfer to a cutting board; tent loosely with aluminum foil, and let rest 5-10 minutes. Slice the steaks across the grain into 1/4-inch-thick slices; halve the slices crosswise. Transfer to a large bowl, and toss with the reserved marinade.
3. With a vegetable peeler, cut the carrots into long ribbons. Add to the steak in the bowl along with the lettuce and mint; toss to combine. Divide the salad among bowls, sprinkle with bean sprouts and peanuts if desired.
Recipe from Kellie Barlow, submitted to the USC Ward Recipes Blog, originally from Food Everyday's Great Food Fast recipe book
1/4 fresh lime juice
1 tablespoon soy sauce
1 tablespoon sugar
1/4 to 1/2 teaspoon red pepper flakes
3 tablespoons vegetable oil
2 boneless rib-eye steaks (each 8 ounces and 3/4 inch thick)
Coarse salt and fresh ground pepper
Additional salad ingredients:
1/2 pound carrots (3-4 medium)
1 medium head romaine lettuce, cut crosswise into 1-inch ribbons
1/2 cup fresh mint leaves
1 cup fresh bean sprouts (optional)
1/3 cup salted peanuts or cashews, chopped (optional)
2 apples, cored, halved, and sliced thin (optional)
1 cucumber, sliced thin (optional)
2 tomatoes, cut into thin wedges (optional)
1. Make marinade: Whisk ingredients together in a medium bowl or liquid measuring cup. Season the steaks generously with S+P; place in a baking dish. Pour 1/4 of the marinade over the steaks (reserve the remaining marinade); turn the steaks to coat. Let the steaks marinate up to 30 minutes.
2. In a large skillet, cook the steaks on medium-high heat, turning once, 2-3 minutes per side for medium-rare. Transfer to a cutting board; tent loosely with aluminum foil, and let rest 5-10 minutes. Slice the steaks across the grain into 1/4-inch-thick slices; halve the slices crosswise. Transfer to a large bowl, and toss with the reserved marinade.
3. With a vegetable peeler, cut the carrots into long ribbons. Add to the steak in the bowl along with the lettuce and mint; toss to combine. Divide the salad among bowls, sprinkle with bean sprouts and peanuts if desired.
Recipe from Kellie Barlow, submitted to the USC Ward Recipes Blog, originally from Food Everyday's Great Food Fast recipe book
Zucchini Bread
I can't believe I haven't posted a recipe for Zucchini Bread yet! It is one of my favorite treats. I got this recipe from the fabulous Heidi Draper, who brought a few warm slices that totally made my day while I was recovering.
1 c. brown sugar
1 c. white sugar
1 c. oil
3 eggs, slightly beaten
2 tsp vanilla
2 c. zucchini, grated
3 c. gluten free flour
2 tsp. xantham gum
1/2 tsp baking soda
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp pumpkin pie spice
1. Cream together brown sugar, white sugar, oil, eggs, and vanilla.
2. Beat in zucchini.
3. Stir in flour, xantham gum, baking soda, salt, and spices.
4. Grease and flour 2 bread pans. Pour batter into pans.
5. Bake at 325 degrees for one hour. Cover for the last 15 minutes if getting brown.
1 c. brown sugar
1 c. white sugar
1 c. oil
3 eggs, slightly beaten
2 tsp vanilla
2 c. zucchini, grated
3 c. gluten free flour
2 tsp. xantham gum
1/2 tsp baking soda
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp pumpkin pie spice
1. Cream together brown sugar, white sugar, oil, eggs, and vanilla.
2. Beat in zucchini.
3. Stir in flour, xantham gum, baking soda, salt, and spices.
4. Grease and flour 2 bread pans. Pour batter into pans.
5. Bake at 325 degrees for one hour. Cover for the last 15 minutes if getting brown.
Subscribe to:
Posts (Atom)