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.
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!!!)
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!
- **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!
- 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!