My gluten free shopping list (clean eating made EASY)

Recently, a friend of mine — totally fed up with her current eating habits and the state of her kitchen cabinets — said to me, “AHHHH!!!! I’m done! I’m getting rid of all of my crap food, cleaning everything out, and I want to start over. Start from scratch! Can you just give me a list of everything I need to eat clean and gluten-free?”

I was happy to oblige, because I’ve been there. I know how hard it is to figure out clean eating (and especially if you’re adding the element of gluten free). So often, all you see is what you CAN’T have… And that’s not fun. So let’s look at all that you CAN eat, and let’s put it all into one gluten free shopping list to make it EASY.

Right thing to do

I’m a huge believer in bio-individuality, so I don’t want to come across as “my way is the only way.” Everyone is different and what works for me may not work for you. But if you think my style of clean, gluten-free eating might be right for you, this gluten free shopping list should lighten the burden of figuring it out.

I’ve done the work for you — including favorite brands and great places to shop. I call my style of eating “Plant-Based Paleo.” I’m absolutely 100% gluten-free. I’m dairy-free except for a smidgeon of grass-fed ghee on occasion. I eat a boatload of produce, and I rarely eat grains except for the occasional serving of quinoa and the super-occasional serving of rice. And most of the time, I feel pretty darn great. (What a change from my past!!!)

Plant-based paleo

This list is by no means exhaustive, but it includes the items that keep popping up on my shopping lists week after week, month after month. I am not an affiliate for any of the food labels/brands I recommend other than Tropical Traditions. I am, however, a huge promoter of both Ebates and Vitacost for online shopping, and I do have refer-a-friend links (see below) that I’d love for you to use if you choose to shop online!

My clean + gluten free shopping list:

**I tend to order these items from vitacost.com. Are you new to Vitacost? If so, click here for my refer-a-friend link to get $10 off your first order! And if you enter the Vitacost website via Ebates, you can earn cash-back on all of your Vitacost purchases. Here’s my Ebates referral link! I do get a small kick-back if you use these links and the Tropical Traditions links below. If you do so, thank you for your support!

PANTRY:

  • **Chia seeds for smoothies and chia pudding
  • **Coconut flour for low-carb, grain free baking such as these muffins from Wellness Mama (I make them weekly!)
  • **Blanched almond flour and arrowroot starch… BUT ONLY IF YOU REALLY GET INTO GRAIN-FREE BAKING. If not, stick with the simple muffin recipe from Wellness Mama (above)!
  • **Stevia (liquid, vanilla flavored is my fave)
  • **Coconut oil for baking, sautéing, etc. since it can be heated to high temps safely (I always get my coconut oil from Vitacost or Tropical Traditions)
  • Organic extra virgin olive oil for salad dressings, etc (olive oil is best for cold preparations as it can be unstable when heated)
  • Sesame oil
  • Balsamic vinegar
  • **Bragg’s raw apple cider vinegar (great for all things from salad dressings, to splashing into soups to give them a little special “something” at the end)
  • Local honey
  • **Pure maple syrup (no, Mrs. Butterworth’s, isn’t “pure!”)
  • **Bragg’s liquid aminos, coconut aminos, or gluten free soy sauce
  • Tahini (great for making homemade hummus and for drizzling over veggies)
  • All nut and seed butters (unsweetened is preferable… Sometimes I make my own, sometimes I buy from Vitacost)
  • All nuts and seeds (ex: pumpkin seeds and sliced almonds are great toasted as salad toppers)
  • **Unsweetened cocoa powder (or raw cacao)
  • Unsweetened shredded/flaked coconut (I get this from Vitacost or Tropical Traditions)
  • Thai red or green curry paste such as Thai Kitchen brand
  • “Frank’s Red Hot” hot sauce (just a few simple ingredients, and soooooo good!)
  • **Kelp noodles (I love gently simmering kelp noodles for 5-8 minutes in Thai curries or spaghetti sauce)
  • **Tinkyada brand brown rice pasta (I don’t eat this personally, but my son loves it when we have our weekly spaghetti night. My husband and I eat zucchini “noodles” or kelp noodles with our sauce)
  • **Maca powder (nice but not necessary)
  • **Coconut milk (I like to get full-fat, organic from Thai Kitchen or Native Forest brands)
  • **Gelatin such as Great Lakes brand to make homemade jello and to use as a protein/collagen source in smoothies
  • Legumes if tolerated (lentils, black beans, blackeyed peas, etc)
  • Quinoa — great cooked in veg or chicken broth instead of water
  • **Diced tomatoes (I love Pomi brand in the tetra packs)
  • **Flaxseed meal or whole flaxseeds (grind whole seeds yourself in a coffee grinder)
  • **Canned salmon, sardines, and tuna (make the salmon and sardines into fish cakes/patties… Look for BPA-free cans!)
  • Olives — green and black, they’re all good!
  • **Organic raisins — I love using them in salads for just a touch of sweetness
  • Applesauce — great for using as a sweetener in baking such as Wellness Mama’s muffins referenced above, or my Paleo apple coffee cake
  • Organic salsa (I love mixing tahini and salsa together and dipping veggies in it)
  • All herbs and spices — they make such a difference in flavorful cooking! Cinnamon is great sprinkled on fresh-cut apples, oranges, or pineapple. And fun tidbit: cinnamon helps stabilize blood sugar… So cool! NOTE: avoid packaged spice blends such as “taco seasoning.” These tend to have icky stabilizers, chemicals, and can even contain gluten!
  • Turmeric — a potent anti-inflammatory (I tend to purchase my spices from Penzey’s or from Vitacost)
  • **Sea salt such as “Redmond’s Real Salt”
  • Organic herbal and green teas, and organic + fair-trade coffee

KEEPIN’ IT REAL… Remember, healthy living is all about balance:

  • Wine, Ciroc vodka & Patron Silver tequila for those 5:00’s when you just need a little something… My favorite cocktail: sparkling water + lime + fresh mint + 1 oz vodka or tequila + 3-4 drops vanilla stevia. Yum.
  • 70% or higher dark chocolate for… Well, for pretty much every day!

FREEZER & REFRIGERATOR:

  • Frozen fruit and veggies — all of ’em!!! I love getting frozen sliced leeks. They’re great in soups! I also love frozen organic kale, spinach, turnip greens, collard greens, etc… They can be used in green smoothies, stirred into soups and curries, etc.
  • Grassfed meat, free range poultry, wild caught fish, free range eggs.
  • Be sure to get a WHOLE CHICKEN so that you can roast it, use the meat, and then use the skin and bones (and some of the meat) to make homemade chicken broth. Broth is a true MIRACLE FOOD!

PRODUCE:

  • Fresh fruits and veggies — all of ’em!!! (Think: “more vegetables than a vegetarian!”) I especially love cabbage (it’s cheap, it lasts forever, it goes a long way, and it’s great stir-fried in some sesame oil and coconut aminos or GF soy sauce). I also LOVE butternut squash in the fall. Of course you’ll want to get lots of leafy greens such as lettuce and spinach. Wash and dry your greens as soon as you get home, and store them lightly rolled up between paper towels and then in a plastic bag. This keeps them fresher for longer! Use lettuce leaves as a sandwich “wrap” and use cabbage leaves as a “taco shell!”
  • Tubers such as sweet potatoes/yams and white potatoes (yep, I eat white potatoes!)
  • Green plantains… Great for homemade plantain chips, plantain “bread,” and plantain crackers
  • Produce I ALWAYS have on the counter: lemons and limes to add to water or sparkling water, and bananas for sweetening smoothies or baking

I’m going to admit that eating this way can be expensive.

It would be much cheaper to go out and get a case of Ramen noodles and store-brand mac ‘n cheese… But think think of the long-term savings and EARNING potential of clean eating. When you’re eating a clean diet that supports your health, boosts your immunity, and improves your energy you’ll be:

  • More productive at work
  • Sick less often (fewer co-pays, less waiting at the doctor’s office)
  • And you’ll just plain FEEL BETTER (priceless!)

I promise you… It’s worth it.

This post is part of the Urban Naturale Party Blog Hop!

9 Comments

  • […] I’ve even got you covered right here, on this website! I’ve created a clean-eating, gluten-free shopping list that can help you get started, and I offer the Weekend Reboot (completely g-free) and my […]

  • September 12, 2014

    Deborah Davis

    Hi Brianne,
    You’ve done it again! You’ve made living healthy much simpler to achieve! I am not technically gluten free but I have eliminated almost all gluten foods from my diet and I feel great. Thank you so much for sharing your super-helpful Gluten Free Shopping List with us at the Healthy, Happy, Green and Natural Party Blog Hop. I appreciate it.

    • September 12, 2014

      Brianne

      So glad you’re feeling great Deborah… Thanks for stopping by!

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  • December 9, 2014

    Kris

    Hi Brianne,

    Thank you very much for this list. I am about to begin the journey of trying a strict SCD diet for the chronic problems I have been developing over the last few years. I am an avid lover of bread and travel and exercise a lot so it has become somewhat debilitating, even to the point of beginning to give me anxiety attacks (which started over being sick in public) which I never experienced before in my life. I never had problems as a child and had a very strong gut until my early twenties, but hopefully this lifestyle change can help. This is a great grocery list to get me started. Since I love bread so much, I need some good replacements. How often do you use coconut flour and almond flour in cooking? It seems almond flour would need to be used sparingly since a huge amount of almonds only makes a small amount of flour. I am also a runner. Any tips for getting enough calories in on a diet like this for us exercising gals? I’m really not looking to lose a lot of weight, though it seems inevitable. Thanks again! 🙂

    • December 9, 2014

      Brianne

      Hi Kris! I’m so glad the list is helpful for you, and thanks for your question! I’d love to help. As for your questions: I try to limit my grain free baking because I can VERY easily slip into “overdoing” it. I often have one type of baked good on-hand, but no more than that… Because if I have (for example) grainfree banana bread AND muffins AND flax foccaccia, I’ll eat all of them every day. And that’s just TOO MUCH in terms of eggs, seeds/nuts, and/or coconut. I really do thrive *the most* when I’m eating primarily meat/fish and veg. About almond flour: I tend to use recipes that call for coconut flour rather than almond flour — or a blend of the two — because a) almond flour is expensive, b) it’s just too DENSE, and c) I feel some concern about some of the anti-nutrients that are in almonds and also am not sure how it upsets my omega 3:6 balance when I over-consume almonds.
      As for calories and exercise, I would NOT focus on calories at all. Focus on eating the most nutrient-dense foods you can, and eating ENOUGH of them. Eat til you’re full (not stuffed, but full). Don’t calorie count or skimp if you’re an exerciser… Your body needs the fuel in order to have the reserves to properly produce sex and stress hormones, among other things! Focus on getting PLENTY of healthy fats especially in the form of extra virgin olive oil, coconut oil, avocados, and grassfed butter/ghee. Eat lots of soups rich in homemade bone broth for all of its wonderful healing and gut-repairing power… And although I know how GOOD it feels to exercise, be careful and mindful not to “overdo.” Our bodies change as we age and sometimes what worked for us at one time may shift and change. I’m not saying this is the case for you, just something to consider if you’ve recently started having some health problems.
      As for being a bread lover, honestly, I can’t remember all of the specific guidelines for the SCD diet but if the ingredients work for you, I can definitely recommend my pumpkin pancakes (http://femfusionfitness.com/addicted-to-carbs/) and my “poop bread” (flax foccaccia – http://femfusionfitness.com/poop-bread/) my sunflower banana bread (http://femfusionfitness.com/day-61-grain-free-sunny-banana-bread/) and my pumpkin spice breakfast bakes (http://femfusionfitness.com/pumpkin-spice-breakfast-bakes/) to help with the carb/bread cravings.
      I hope this helps!!!

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