My little sister, Ellen, has been on a path toward becoming gluten- and dairy-free, which has significantly improved her health issues. When she cooks for herself and strictly monitors for cross-contamination, the golden age of GF living reveals all its rewards. One smidgen of gluten though . . . and she’s a goner. When we were together at Christmas, I told her I’d work on a cheat sheet for quick grocery store purchases and safe items at the restaurants she has access to. Many of these are based on what’s close to my office as well–crappy fast-food where I am able to find gluten-friendly fare. I don’t condone a great deal of eating out, especially at fast-food restaurants, because home-cooking is really the only way to monitor quality of ingredients, but reality is that I will be too rushed to make my lunch two days out of the week. It’s good to be aware of my g-free options, even if they aren’t super healthy. (Links below are to the allergen pages for each restaurant/manufacturer so you can scope out the menu items that will work best for you.)
- Costco Rotisserie Chicken. $4.99 for a whole cooked chicken. Boom. Most of the time, you can’t even buy a raw chicken for that amount, never mind the hassle and expense of cooking it. A lonely girl like me can get a good four to five meals out of this lovely seasoned bird, and I freeze the carcasses to make my own GF chicken stock down the road. Check the label next time you’re in the store. It says gluten-free in red letters across the bottom. Holla!
- Wendy’s. Gluten-friendly items include the baked potato, chili, hamburger patties, and side salads (watch it with the dressings and no breaded chicken!). Sadly, Wendy’s fries are not listed as GF because they are cooked in the same oil as breaded items.
- Chick-fil-A. This is no help for my sister, but I want to marry Chick-fil-A sauce, so I’m putting it on the list: chargrilled chicken salad (amen), waffle fries (the choir crescendos!), Chick-fil-A sauce (a downright religious experience). Add a half-sweet half-unsweet tea, and I could die a happy woman.
- Qdoba or Chipotle. I don’t love Mexican. Therefore I don’t love these places. But a rice/bean/meat/veggie bowl works in a pinch, and these places make it easy to eat g-free.
- Gluten-Free Waffles (Van’s are my favorite). When I first cut out gluten, I ate these for dinner three nights a week. A little butter, almond butter, and a handful of raspberries, along with a couple poached eggs, made for a perfectly satisfying meal. I watch for BOGO sales and keep a couple boxes in my freezer at all times.
- Brown rice cakes. GF bread is spendy, and I really don’t like it unless it’s toasted. Brown rice cakes are a great vehicle for albacore with pesto and veggies, turkey and goat cheese, or whatever you might normally put in a sandwich.
- Kind Bars. I eat one of these nearly every morning. I only love two or three flavors (the rest are too sweet for me), and I buy those by the box through Amazon Subscribe-and-Save.
- Sonic. I don’t love Sonic, but in a pinch, it’s good to know you can get something that won’t derail your lifestyle. Hamburger patties, tots, and fries should be safe.
- Arby’s. Arby’s has a fairly comprehensive allergen sheet with some good options, including roast beef and roast turkey, side salad, and roast turkey chophouse salad. Steer clear of the fries!
- Quinoa. By the truckload. Almost daily. I have grown to love quinoa more than any kind of rice. I make a double batch with chicken stock on Sundays and use it throughout the week–as a heated side, cold on salads as a shot of filling protein, mooshed together and lightly fried alongside a veggie scramble, etc. Buy at Costco if possible–way cheaper!
- Canned soups and stock. Let’s be honest. I am not going to cook soup from scratch every week. Some nights I am going to drag my sorry rear home at 7:00 and reach for a can of soup. Thank the Lord in heaven there are options. (Are you paying attention to this one, Ellen?) Progresso has an assortment of g-free soups. Skip the creamy soups if you’re dairy-free as well. Add a piece of GF toast with tomato slices and crumbled goat cheese on top, drizzled with olive oil and balsamic, and this isn’t a half-bad meal. (Also worth noting is Campbell’s allergen document. If you don’t have access to a Whole Foods, which believe it or not, many people don’t, it’s good to know that your standard grocery store carries GF chicken stock, a staple in my kitchen.
Next time around, which will likely be in three months since that’s the frequency of posting I seem capable of, I’ll get together a list of my favorite gluten- and dairy-free bottled salad dressings–another of the challenges for someone new to this lifestyle change. (I promise I won’t wait that long, sis!)