Tips for starting the GF/DF/SF diet

[Zizzle]

I have a friend who was just told by his doctor to go GF/DF/SF (and alcohol free!) for a month to see if it improves his back injuries and abnormal blood tests. He's a plain-eating meat and potatoes kind of guy, and probably has never seen the inside of a Whole Foods. Luckily he said he doesn't "Live to eat." He "eats to live".

So I sent him a quick and dirty cheat-sheet for grocery shopping and things he CAN eat. He can look up the many lists of what he can't eat.

Some of you may find this helpful. Others may find it is not strict enough on soy. But he doesn't have any identified intolerances yet...

This is based on Northern VA options:

Best grocery stores:
Whole Foods, Wegman’s, Trader Joe’s, some items at Safeway, Giant, etc.

Butter alternatives:
Earth Balance SOY FREE buttery spread. I’ve only found it at Whole Foods.
Ghee - clarified butter in a jar. Not that tasty. OK for cooking.
I use bacon fat saved in the fridge after cooking good quality uncured bacon.
Coconut oil is healthiest oil for high-heat frying and sautéing.
Olive oil is healthiest for low heat and pouring on vegetables and salads.

Seasonings:
McCormick brand spices are GF. I use lots of Old Bay, garlic powder, chile powder, etc. Use good quality salt/sea salt like Redmond’s. Wostershire Sauce is safe as are most ketchups and mustards.

Milk:
So Delicious or Silk brand Coconut milk beverage. If you don’t like the taste, try Almond Breeze or Silk Almond Milk (all are in dairy case, but can also be bought in smaller longer-lasting room temp varieties).

Bread:
Udi’s brand is the best, hands down. They make sandwich bread, buns, even hot dog rolls. Many stores carry it in the freezer. Keep it frozen and toast before eating (unless you use a lot. It can mold quickly). Use a toaster oven or dedicated regular toaster.

Cereal:
Cinnamon, Honey Nut and Rice Chex are good.
Envirokids Gorilla Munch and Peanut Butter Puffs
GF Rice Krispies
Udi’s Gluten-free Granola


GF pizza:
Avoid brands that use tapioca flour as the first ingredient (it has a funny taste). Check for soy flour and soy protein in many brands. If you eat out, look for pizza places that use Still Riding brand and pile high with bacon and other salty/oily toppings instead of cheese. http://www.stillridingpizza.com/At-Restaurants.aspx

Pasta:
Tinkyada brown rice pasta is the best. Others can get mushy or fall apart. Most jarred sauces are safe, even if they contain soy oil (the protein is removed from the oil).

Rice:
Avoid rice grown in southern US states (high arsenic levels). Choose rice from California, Thailand or India. Potatoes, sweet potatoes, squashes, quinoa and beans are other good starches.

Chips:
Plain potato chips and corn chips are usually safe. Many flavored chips contain milk proteins. Food Should Taste Good brand is excellent. Salsas, guacamole and hummus are usually safe for dipping.

On the go snacks:
Bananas, apples and baby carrots are your new best friend. Hard-boiled eggs and dark chocolate too (although most chocolates contain some soy lecithin, but it doesn't bother me). Otherwise there are lots of tasty GF/DF/SF bars, usually made with nuts and dried fruit. These are my favorite brands of snack bars. Vitamin Shoppe carries most at the best price, but many grocery stores carry them too. Buy a few of each until you know which brands you prefer, then order online.
• Bora Bora
• Pure
• Raw Organic Food Bar
• Nature’s Valley GF Nut Crunch
• Kind
• Lara (chocolate chip cookie dough flavor is the best)
• Glenny’s
• NuGo Free

Meats:
Protein is very important for healing, so plan on lots of meat. Buy as much grass-fed beef and organic poultry, meat and eggs as possible. Vary between chicken, turkey, lamb, beef, fish, shrimp, even game meats. Avoid sausages unless ingredients are plain and simple. Safe GF cold cut brands (for turkey, ham and roast beef) are Boar’s Head and Safeway Primo Taglio brand. Avoid salami because it is made with milk protein. Applewood Farms has casein/milk free salami and cold cuts. Regular bacon is safe (yay!). Turkey bacon may not be safe. Buy uncured bacon whenever possible. Some hot dogs like Nathan’s are GF, but many include dairy/casein protein.

Restaurants:
Five Guys and Elevation Burger make safe fries and bunless burgers.
Salads can be safe if you get dressing on the side and don’t order asian-style dressing. Some balsamic dressings may have wheat ingredients or soy sauce in them. Sometimes oil and vinegar is safest bet. Food cooked in soy oil is OK. Real mayo is safe because it’s mostly soybean oil and eggs.

GF Beer:
Green’s, Bards, and Duara are the best brands. Redbridge is most widely available. Hard ciders are safe. I think Green’s tastes the best.

Baked Goods:
There are lots of GF bakers in the area, but many use milk and/or soy. My favorite local brand in from Baltimore’s Sweet Sin Bakery. If you bake at home, best cake and baking mixes are Namaste, Pamela’s and King Arthur. Again, avoid tapioca and corn starch as the first ingredients. Rice flour is tastier and less starchy.

[Lesley]

If only I could eat rice, poultry, corn, soy.....

[MaggieRedwings]

Great guide Zizzle.

He should so appreciate it.

Love, Maggie

[Deb]

This is a great list Zizzle. I've saved it for someone I'm sure to send it to in the future. :)

[garina]

Terrific list, Zizzle!

Thanks.

garina

[tex]

Zizzle,

That's a good guide, and it provides some answers to questions that newbies are always asking. Please don't let me forget to move it to the forum on "Information on Diet", as a "sticky".

Tex

[DebE13]

Thanks for the ideas- they're greatly appreciated. I keep seeing the importance of protien in healing popping up all over in posts. I wish my GI would have shared that years ago. I do get protiens from alternate sources but it was very common for me to not eat any meat for days on end. I'm not really enjoying it, but now I have some kind of meat with every meal. Doctors need to get back to the basics.

[Gabby]

Hi Zizzle
I like your list. Very well done.

I have only have one minor disagreement.

• Lara (chocolate chip cookie dough flavor is the best)

As a certified Larabar expert, I believe that the best flavor is "peanut butter chocolate chip", followed by "peanut butter and jelly" and then "banana bread".


Gabby

[sarkin]

Z,

What a wonderful 'gift' to your friend. I agree, this is a total keeper - we could have regional variants where particular stores are known to be well-stocked, and some brands aren't nation-wide (yet!) - but what a great guide, even for someone who might still have tweaking to do.

I'm going to stay out of the Larabar wars, but let's just say... there are Other Flavors worth mentioning...

L,
S

[Zizzle]

Gabby and Sara,
lol. I have to admit, Larabars are not my favorite bars. Bora Bora and Raw Organic are my tops right now, but Lara sure is making a comeback with lots of new flavors. I've always been a fan of cherry, and I just tried tropical fruit, but anything with chocolate and dough will always be #1 in my book. I'm a hopeless chocoholic. The Pure Brownie bar is divine.

[Gabby]

Z
Larabar's chocolate coconut chew is also very good.

I've never tried Bora Bora or Raw Organic. But it sounds like I need to break out of my Larabar comfort zone.

[Lesley]

I haven't found one Larabar I can eat . I look through them and read the ingredients every time I am WF in the hope I find a new one I haven't met before.

[tex]

Lesley,

Here are a couple of recipes that you can use to make your own, so that you can completely control the ingredients:

http://www.perskyfarms.com/phpBB2/viewtopic.php?t=9220

http://www.perskyfarms.com/phpBB2/viewtopic.php?t=7430

Tex

[Lesley]

Thanks, as usual, Tex. You always come through with something for me to use!

I wish, though, I could find a snack I DON'T have to make. I am SO tired of cooking, cleaning up!

At least this will give me a snack - when I can trust my insides to behave.

[Sharaine]

WOW, Zizzle, what a terrific list you made. It's so thorough. I'm saving it for me and for others who may need it.

Sharaine