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Deciding To Start The GFCF Diet

 

The information and opinions expressed on the following websites do not necessarily represent the opinions of the GFCF Diet Support Group.  Always consult with a physician for proper  medical care. The following information is NOT MEDICAL ADVICE.

 

Deciding To Start The GFCF Diet
by Lisa S. Lewis, Ph.D. 

 

So...you have decided to put your child on a casein and gluten free diet. Congratulations! Now that the decision has been made, however, what do you do next? Getting started is often the hardest part, so here is a little bit of information to make it easier to begin.

Many people find the prospect of removing gluten particularly daunting, probably because their children are addicted to wheat-based snacks such as muffins, pretzels, and crackers. Fortunately, there are good substitutes for many of these foods.

What about bread? When there is no time to bake, GF/CF breads are available at health food stores. The Food For Life® Almond-Rice, Pecan-Rice and Rice breads are quite good. Kinnikinick Foods also make excellent bread; this Canadian company does not currently sell in the U.S. but you can order on-line or by phone. If the appearance of the bread is more important to your child than the taste, try Ener-g® breads. They are vacuum packed and can be found at most natural food stores, and are also yeast-free.

Once you feel up to trying your hand at baking from scratch, it is important to understand the function that gluten serves in baked goods. Gluten is an elastic protein. When you are making bread, the process of kneading the dough “develops” the gluten, creating stretchy strands. The gases given off by the metabolism of the yeast get trapped in the spaces created by this “web” of dough, and push the dough up and out (in other words, the dough rises.)

In non-yeast breads and cookies, the dough is not kneaded; in fact, over mixing of muffins or quick bread batter will begin to develop the gluten. Developing the gluten in quick breads or muffins results in holes and tunnels. But even in these foods, the stretchiness of the gluten provides the necessary structure to prevent a cookie from disintegrating into crumbs the instant you pick it up.  

Since the GF flours and flour combinations do not contain this protein, something else must serve the same function if the end result is to be edible. This is possible with the addition of xanthan gum, methylcellulose or guar gum. Most health food stores now carry at least one of them (typically xanthan gum). If you cannot find any of these at your local health food store, most of the mail order companies carry one or more of them. They are expensive, but because they are used sparingly, a little goes a long way. 

When converting a recipe to GF flour, add 1 to 1 ½ teaspoons of xanthan gum for each cup of flour. Many GF bakers also add 1-3 tsp. of egg replacer powder, powdered pectin or unflavored gelatin to their breads to further improve texture.

To achieve both good taste and texture in your quick breads, cookies, cakes, yeast breads and muffins, you will need to use a variety of flour. For the most part, you will want to combine more than one type of flour when you bake without gluten.

Brown and white rice flours
form the basis of most gluten free baking. Brown rice flour contains more nutrients because it is less refined. Authentic Foods makes a very finely ground brown rice flour, which means baked goods are not gritty. When this flour is combined with their Garfava flour, the result is an excellent all-purpose mixture. Gifts of Nature makes a flour that already combines rice and bean flours and contains xanthan gum. It can be used right out of the package as a substitute for white flour. Since they also sell in bulk, this is an economical product too.

For making cakes, however, white rice flour is essential. Many stores carry bags of white rice flour made by Goya; this is a very soft, fine flour that will work well in GF baking.  Asian markets are also good sources for soft white rice flour. Sweet rice flour makes an excellent thickener for gravies or “cream” sauces. Sometimes called “glutinous” flour, it does not contain any gluten.

In general, you cannot go wrong with the Bette Hagman's flour mixes. Her “basic” mix, is one I often use for cakes. This mix consists of: 2 parts white rice flour, 2/3 part potato starch flour, 1/3 part tapioca starch.] With a teaspoon of xanthan gum per cup of flour mix, it can be used as a direct substitute for white flour in nearly many recipes. You should keep some of this mixture on hand, as it works with nearly any recipe calling for white flour. It is easy to mix up yourself, or you can buy it in one and five pound bags (packaged by Ener-g.) I also use the Authentic brown rice-garfava mix almost as much as the Hagman mix. My current favorite, however, is Hagmans Four Bean Flour Mix. You can make it yourself from 2/3 part Garfava, 1/3 part Jowar, 1 part cornstarch (use arrowroot if avoiding corn) and 1 part tapioca starch. It can be purchased premixed from Miss Roben’s. I add one teaspoon of xanthan gum per cup of flour mix, and use this flour for breads and cookies. It makes easy-to-roll-out dough that I just love, and I keep a canister of this in my pantry at all times.

Jowar flour is another name for sorghum flour. It is darker and heartier than rice flours—I recommend using jowar for only part of the flour in a given recipe; when used alone the end product tends to be quite heavy.

Potato Starch Flour is available in health food stores and in the Kosher section of most supermarkets. Do not confuse Potato starch flour with Potato flour. The latter has a heavy flavor and the two cannot be used interchangeably in recipes. Tapioca starch is also widely available, and has a texture similar to cornstarch. In fact, if your child is sensitive to corn, tapioca starch makes a good substitute. Arrowroot is a starch with similar properties, and I have yet to hear of a child who cannot tolerate it. This starch makes an excellent addition to waffle and pancake recipes—giving the finished product an excellent texture, soft inside yet crispy on the outside. 

Indian cooks use chickpea flour (called besan) to make a batter for dipping and frying vegetables (called Pakoras.) Lentil flour is the main ingredient for small Indian breads called Pappadams; these crunchy and delicious breads can be found at Indo-Pak. Poi flour (taro) is extremely digestible and is excellent if there are multiple allergies or gastrointestinal problems. It is a good source of Vitamin B-1 and calcium. It can be made into hot cereal or used as a thickener for soups or puddings.

If you are converting a favorite recipe that is usually made with wheat flour, you will also want to add structure by increasing the number of eggs in the recipe. If you want to avoid too much fat use only the egg whites for the additional egg(s), or use an egg replacer powder.

Often an increase in leavening is required when a recipe is modified for GF flours. An extra ½ tsp. of baking powder or baking soda may be sufficient, but to be sure you will need to experiment a bit. Another way to improve the results of baked goods using these flours, is to make smaller loaves or cakes. You can divide a quick bread batter between two min-loaf pans, or you could make rolls instead of a loaf. Larger baked products certainly can be made, but the smaller ones are often more like the “real” thing in texture. 

Because different flours absorb different amounts of liquid, you may have to use more or less liquid in a recipe, depending on your choice of flour. The consistency of your dough or batter is what counts; try to achieve the consistency described in a recipe by adding more or less liquid. In general, use only part of the liquid called for, adding the full amount if needed. If the mixture is still too dry or too heavy, add more than the recipe called for, a few tablespoons at a time.

Eggs serve many functions in cooking, but unfortunately, many children simply cannot tolerate them. While there are many egg substitutes available, you must first determine the function egg serves for a particular recipe before you can decide which substitute will work the best.  For most recipes, Ener-g® ® egg substitute will work well. If egg is serving as a leavening agent, a tsp. of baking powder for each egg in the recipe should work. In cakes, a tsp. of vinegar can be used for each egg—this also serves as a leavening agent. If egg is being used as a binder in muffins or quick breads, you can boil a TBL of flax seed or flax seed powder in a cup of water for 15 minutes, and add this as needed to your batter. Another way to replace eggs is to soften a tsp. of gelatin in 3 TBL boiling water. Stir until the gelatin is completely dissolved and freeze until it has thickened a bit. Beat until frothy; this equals one egg. Crumbled tofu works when cooked egg is required, if soy is tolerated. 

If you want to prepare freshly baked bread, but you just cannot bring yourself to start from scratch, try some of the excellent mixes available by the mail. There are mixes for bread, bagels, waffles, pancakes, cookies and muffins. Even if you like to bake from scratch, it is a good idea to keep some mixes on hand. Miss Roben’s sells many mixes, including ANDI Wunderbread (my personal favorite!) The Gluten-Free Pantry also sells lots of good mixes. Authentic Foods sells mixes made from their special Garfava flour—they are high in protein and flavor.

There are many good gluten and dairy free cookbooks available. Try checking some out of your local library to see which ones will be most useful to you.

Remember those yummy orange drinks you used to get at the mall? Where here’s a non-dairy version that is delicious. If you use calcium-enriched juice, this drink will be very high in that mineral! Try freezing this in ice pop molds for an extra treat. 

"Julius" recipe by Lisa S. Lewis

1 cup orange juice*
2 TBL. dehydrated egg white (e.g. Just Whites)
1/8 cup sugar
1/4 cup dry Darifree
1 heaping cup ice
Blend on high for 30 seconds or so. 

*If OJ is not tolerated, try pineapple juice.

Cookbooks & More
 

Special Diets For Special Kids by Lisa Lewis, Ph.D.
"Understanding and Implementing Special Diets in the treatment of Autism and Related Developmental Disorders"
Lisa Lewis' Book  is the most highly recommended book by parents who are already implementing the gluten and casein free diet for their children.  It is a must for everyone who begins the GFCF diet! Lewis' book includes many recipes as well as a thorough explanation of the ins and outs of the diet.

Special Diets For Special Kids Book II by Lisa Lewis
Great new book by Dr. Lewis with quick meal recipes!
www.autismndi.com


Recipe Forum

"GFCFKids Forum"
Supportive on-line discussion group with over 3500 members providing support to other parents who implement special diets for their children.
Cara Lewis and Wendi Dupuy List owners
http://groups.yahoo.com/group/gfcfkids/ 

"The GFCF Recipe Forum "
Join the on-line discussion group.  Great support for new recipe suggestions.  List owner Angela Lowry 
http://groups.yahoo.com/group/GFCFrecipes

Magazines

"Sully's LIVING WITHOUT" Magazine 
This is a great  magazine focused on readers with allergies, food and/or chemical sensitivities, and intolerances. Great support for those implementing a gluten and casein free diet! To subscribe: 
http://www.livingwithout.com/  


Award Winning Cookbooks
The following three books are written in such a way that you can make each gluten-free recipe with or without other common food culprits, such as dairy or eggs.  Carol Fenster is a culinary professional with food sensitivities.  She works with parents of autistic children who are often placed on gluten-free, casein-free diets. "I receive immense personal gratification  by helping children on special diets eat well, without the foods they don't want."
visit new website 
www.savorypalate.com 
 
The following books may be ordered through 
"Special Diet Solutions"
by Carol Fenster 
 (Healthy cooking without wheat, gluten, dairy, eggs, yeast, refined sugar
ISBN number 1889374008
$15.95 + $3.00 shipping

"Wheat Free Recipes and Menus" (Gluten free and casein free)
by Carol Fenster
ISBN 1889374059
$19.95+$3.00 shipping

"Special Diet Celebrations"
by Carol Fenster
This book was written after extensive research into the medical and nutritional needs of people with food sensitivities. Recipes contain no wheat, gluten, dairy or eggs
ISBN number 1889374067
$18.95 ($3.00 shipping)
by Carol Fenster

All books by Carol Fenster are available at health food stores,
www.savorypalate.com, or www.amazon.com  or call 1-800-741-5418

Savory Palate, Inc. 
PMB#404
8174 S. Holly
Littleton, CO 80122-4004


Marjorie Hurt Jones, RN

Alternatives to Wheat!   Mastering Food Allergies web page:  http://www.nidlink.com/~mastent  
Click on the Wheat-Free Page, and you will find 32 alternatives to wheat!  Only a few of those contain gluten, and they are clearly marked by asterisk  (*).  Included are one or more resources for each flour making these unusual flours readily available. The page is a gold mine of information, the result of a fair amount of research. Of course the trick is to learn how to use the unusual flours in palatable ways for your own family! For those who are having trouble finding enough to feed their child - that s/he tolerates - this information might prove useful.  

"Superfoods, Allergy Recipes"
by Marjorie Hurt Jones, RN
Features  6 best alternatives to wheat - 3 of which are free of gluten (amaranth, quinoa and teff), the other 3 contain it. But the booklet features pancakes and waffles and cookies with those flours. Author has done quite a bit of work with amaranth and quinoa (not true grains) in the course of pursuing  interest in finding nourishing foods for those allergic to wheat, corn and other common grains. (note:  booklet is only half gluten-free.)
$5.95, including postage
[for ordering  information contact email:
mastent@nidlink.com ]

"The Yeast Connected Cookbook-A Guide To Good Nutrition And Better Health
by Marjorie Hurt Jones, R.N. 
The majority of recipes are yeast free, gluten free and casein free. Tasty recipes!
ISBN number 0-933478-16-x


"Easy Bread Making For Special Diets"
Wheat free, milk and lactose free, egg free, gluten free, yeast free, sugar free, low fat, high to low fiber.
by Nicolette M. Dumke
ISBN number 1-8876-2402-3
Available through
www.Amazon.com

The following website has a list of several milk substitute recipes  and a source for ordering special dietary cookbooks:
http://www.notmilk.com/newmilk.html


The following is an excellent book that has bread machine recipes for a variety of special diets:

"Bread Machine Baking For Better Health"
by Maureen B. Keane and Daniella Chace
 There is a section called "Gluten-Restricted and Wheat, Rye, Oat and Barley-Free Bread" and another on wheat free bread. There is a  section on nutrition at the beginning of the book..
ISBN 1-55958-419-X
$12.95

"Easy Bread Making For Special Diets"
by Nicolette M. Dumke
The ISBN# 1-8876-2402-3

"Allergy Cooking With Ease"
by Nicolette M. Dumke, William Crook
The No Wheat, Milk, Eggs, Corn, Soy, Yeast, Sugar, Grain, and Gluten Cookbook 316 pages (July 1992)
$14.95 

YEAST FREE BOOKS

"The Yeast Connection"
by William Crook, M.D. 
http://www.yeastconnection.com/ 

"The Yeast Connected Cookbook-A Guide To Good Nutrition And Better Health
by Marjorie Hurt Jones, R.N. 
The majority of recipes are yeast free, gluten free and casein free. Tasty recipes!
ISBN number 0-933478-16-x 

"Feel Good Food Guide"
by Deborah Page Johnson 

dmjdesign@ais.net

Web Site
http://www.feelgoodfood.com 
Phone (630)355-7748 

The following three books are by Betty Hagman and are EXCELLENT gluten-free cookbooks.  Although not all of the recipes are casein-free, many of them can be easily converted to casein-free recipes  with the use of milk substitutes.

"The  Gluten-Free Gourmet-Living Well Without Wheat"
 by Betty Hagman
ISBN number 0-8050-1835-2

"More From The Gluten-Free Gourmet-Delicious Dining Without Wheat"
 by Betty Hagman
ISBN number 0-8050-2323-2  

"The Gluten-Free Gourmet Cooks Fast And Healthy=Wheat Free With Less Fuss Less Fat"  
by Betty Hagman                                                
ISBN Number 0-8050-3980-5

New Cookbooks from Bette Hagman:

"The Gluten-Free Gourmet Bakes Bread"
 by Bette Hagman 
Over 200 recipes with directions on most for for both bread machine & hand mixing & recipes will be convertible for 1 lb., 1.5 lb., & 2 lb. sizes plus you can make one loaf or two.

Bette Hagman Video Tapes:  Each set consists of three 10-minute segments & costs $15.  Write to  Creative Living,  KENTW-TV, 52 Broadcast Center, Portales, NM  88130.
Series 1 has Understanding Celiac Disease, Making Crumpets and Danish, Making Pasta.  Series 2 has Understanding GF Flours, Making Pizza, Making Bread by Mixer.

"Against the Grain Slightly Eccentric Guide to Living Well Without Gluten or Wheat" (not necessarily casein free)
by Jax Peters Lowell
ISBN number 0-8050-3625-3


"Recipes From Rebecca's Kitchen: Great Gluten Free Goodies"
by Rebecca Reilly (a chef with a son with celiac disease) (not necessarily casein free)
contains recipes for baked goods
price $5.95 plus $1.00 shipping
order from: 
PromoWorks 
Recipes from Rebecca's Kitchen 
P.O. Box 372
Yarmouth ME, 04096 


"Raising Your Child Without Milk"
by Jane Zukin
ISBN number 0-7615-0131-2
This book gives milk-free (but not necessarily gluten-free) recipes and suggestions.  Particularly good is the information on getting enough calcium into the diet without using milk.

 
Dairy Substitutions


Baking With Dairy Substitutions
copyright Savory Palate Press (permission given)
*Note: Each substitute produces variations in color, flavor, and texture of baked goods.  Some experimentation may be necessary to achieve desired results.

The following are substitutes for 1 cup milk
1 cup of rice, soy, or nut milk
1 cup coconut milk

The following are substitutes for 1 cup yogurt:
2/3 - 3/4 cup non-dairy milk (rice, soy, nut, coconut)

The following are substitutes for 1 tablespoon butter:
1 Tbsp. vegetable shortening (check label for GFCF)
1 Tbsp. canola oil spread
2 tsp. vegetable cooking oil (check label)

The following  are substitutes for 1 cup evaporated skim milk:
1 cup rice or soy concentrate, undiluted
Soy, rice, or non-dairy powder mixed double strength to equal 1 cup

For 1 tablespoon dry milk powder:
2 tsp. non-dairy powder (rice, soy)

For 1 tablespoon Parmesan cheese:
1 Tbsp. rice or soy Parmesan

For 8 ounces silken tofu (creamed)
8 ounces silken tofu (creamed)

Read all labels before using these substitutes
Each substitute produces slight variation in color, flavor, and texture of baked goods.
copyright Savory Palate Press (permission given)

Recipes

Thank You Chicken Nuggets 8/23/00
The Warfel Family 

 1 1/2 C GF rice cereal - Using rolling pin crush in a zip lock bag

Mix the below  ingredients with rice after ground down.
 4 T. tapioca flour
 1 C  Potato flour
 1/2 C shredded coconut
 2 T. Aunt Jayne's crazy salt

Cut Purdue chicken into desired sizes, wash and pat dry

Mix 2 organic eggs with 1 1/2 C. of Pacific Rice milk 
Dip chicken pieces into liquid mixture and then toss in closed zip locked bag and coat with mixture.  Cook in canola oil until golden brown.

Pizza Crust
www.savorypalate.com

(can be made without wheat, gluten, dairy, or eggs)

from Special Diet Celebrations, 1999, by Carol Fenster, Ph.D., page 53

This crispy pizza crust tastes so delicious that your guests won’t know it’s wheat and gluten-free. You can hold a slice in your hand and it won’t crumble! For a fantastic, fat-free Pizza Sauce, see page 53 in the book.

Preheat oven to 425 degrees.

In medium mixer bowl using regular beaters (not dough hooks), blend the yeast, flours, dry milk powder, xanthan gum, salt, gelatin powder, and Italian herb seasoning on low speed. Add warm water, sugar (or honey), olive oil, and vinegar. Beat on high speed for 3 minutes. (If the mixer bounces around the bowl, the dough is too stiff. Add water if necessary, one tablespoon at a time, until dough does not resist beaters.) The dough will resemble soft bread dough. (You may also mix in bread machine on dough setting.) 

Put mixture into 12-inch pizza pan or on baking sheet (for thin, crispy crust), 11 x 7-inch pan (for deep-dish version) that has been coated with cooking spray. Liberally sprinkle rice flour onto dough, then press dough into pan with your hands, continuing to sprinkle dough with flour to prevent sticking to your hands. Make edges thicker to contain the toppings.

Bake the pizza crust for 10 minutes. Remove from oven. Spread pizza crust with your favorite sauce and toppings. Bake for another 20-25 minutes or until top is nicely browned. Serves 6.

Recipe Collection
Eating Support List's 
Recipes are grain-free, dairy-free
www.PaleoFood.com

Rice Recipes
http://www.usarice.com/domestic/recipes/

Bette Hagman's Mix   
(can be used in place of wheat flour)
Gluten free flour mix is 6 parts white rice flour
2 parts potato starch flour
1 part tapioca starch.

Rapid Rise French Bread
Bette Hagman/ Liz Crabtree

In a bag.  Mix 2 cups rice flour; 1 cup Tapioca Flour; 3 tsp xanthan gum; 1½ tsp salt;

2tsp Egg Replacer (optional ); 500 mg of powder B6 vitamin/and Calcium Magnesium (I open capsules....this is optional, as it is how I get vitamins in my son.  He did not like the superNuThera)  Shake the bag well, use or store.

Heat 1 1/2 cups of water, add 2 tbl yeast, 2 tbl sugar   Let sit until foamy.

In a bowl of a heavy-duty mixer, add 3 egg whites, 2 Tbl of Olive oil, (Bette has 1 tsp of vinegar, but I never use this), yeast mixture, and gluten free flour mixture.

Beat on high speed for 3 minutes.  Grease (I use Pam spray) a bread pan and pour in.  If you wet your hands with water, or your spatula, it will not be so sticky (Bette says and dust with corn meal...a cookie sheet in two long french-loaf shapes). I then wet my and again, and smooth the top of the dough.

I let it rise until double, or until it is just puffy of the bread pan, about 30 min.  Than bake in a 400 degree oven until nice and golden.  Remove from pan and cool.

You can make bread sticks by pouring onto a cookie sheet in long shapes. They really puff up like long donuts, but they are so good!


Pancakes & Waffles

2 1/4 cups Biscuit Mix
1 Tbl Sugar (Honey is great too!)
1 egg
1 1/2 cup of water.
Vitamins, if desired

Mix biscuit mix and sugar. Add Egg and water, and mix well.  I use the heavy duty mixer, and really let it whip this up good!  If you use more sugar, you can almost bake this as a cupcake too!

Chocolate Bunnies

ALMOST Melt about a cup of GFCF Semisweet chocolate Chips* (* www.glutenfree.com sells a semi-sweet GFCF chocolate chip 800-291-8386) , to which a tablespoon of  casein free margarine has been added,  in a pyrex cup in the microwave.  Remove from oven, stir vigorously until melted. If desired, add some Rice Twice cereal and stir well.  Pour into plastic molds, chill, pop out, wrap.  Repeat in heart shape molds for Valentines, Tree molds for Christmas, etc. note: IT WAS BROUGHT TO OUR ATTENTION NOT TO FULLY MELT CHOCOLATE IN THE MICROWAVE AS YOU RISK OVERHEATING WHICH MAY RUIN RECIPE.

Rice Milk Recipe

2 cups of rice
10 cups of water
1 teaspoon of vanilla
1 coconut
Sweetener to taste

1.  Boil rice in water 15-18 minutes ( cook to taste)  
2.  Drain Rice and save liquid  (rice may be eaten or refrigerated)
3.  Crack coconut shell open. The coconut may be shredded, grated or minced.  Add one quart of water
to coconut and place in Blender.
4.  Strain the liquid ( grated coconut  can be mixed with a sweetener for  use as a topping cakes)
5.  Mix the quart of rice milk with the quart of coconut milk. Add the teaspoon of gf/cf vanilla and sweeten to taste
http://www.notmilk.com


Milk Substitute Recipes
More recipes on how to make your own Rice Milk, Oatmeal Milk, Soymilk and Eggnog can be found at the following website:
http://www.notmilk.com/newmilk.html

 

Suggestions For Breakfast; Lunch; Dinner

Sample Breakfast

Gluten & Casein free cereal & milk.  There are many different kinds that the health food stores carry.  Milk is substitutable by potato milk, almond milk, rice milk or soymilk..

Ener-G and Kinnickinnick mail orders carry GFCF donuts.  (Make sure you specify GFCF when ordering.)  Several companies make GFCF English muffins.

Eggs are a great source of protein, bacon and sausage can be bought nitrate free, and rice or millet,  toast with CF margarine and low-sugar jelly.

There are many GFCF muffin mixes available and several health food stores carry fresh baked versions and there are recipes for lots of flavors in cookbooks mentioned in this document.

Mail order and local health food stores carry GFCF bagels or you can make them yourself  with GFCF ingredients and freeze them

GFCF  Waffles are available at many stores. Van’s products or other GFCF mixes  are available at health food stores, by mail order, or from recipes you make from scratch.  Both  GFCF pancakes and GFCF waffles are a snap, and freeze well.

Millet or rice bread make excellent GFCF French Toast.  Mix  GFCF vanilla and eggs and potato milk.( Potato milk may be deleted) . Fry toast in a little bacon grease.

Potato milk, soy or rice milk and watered-down juices are fine.

Sample Lunch

(See list of acceptable products for more selection)                                        
Boar's Head Lunchmeat (some are not GFCF - see list)

Lay's Potato Chips
Fritos Corn Chips
Tostitos Tortilla Chips
Fruit Juice
http://gfcfdiet.com/Beverages.htm
Hot Dogs ( Ball Park, Kahn's, Hebrew National Reduced Fat) No Bun Needed but available see below 
Peanut Butter (Example: Jiff, Skippy)
Jelly (Example: Welch's 100% Grape Jelly)
GFCF Breads (Health Food Stores) Kinnikinnick & Glutino
www.Kinnikinnicks.com www.glutino.com 
Cascadian Farms French Fries (see list)
Fruit Leathers (read ingredients)
Fresh Fruit & Vegetables

Lunches at home or school are pretty easy.  With millet or rice bread, sandwiches are a snap. 
GFCF Mayonnaise and GFCF lunchmeat, nitrate free of course, and their favorite toppings make for seamless substitutions.  Peanut butter and jelly sandwiches are easy too.  If GFCF bread is inaccessible, rolled cold cuts and GFCF crackers or rice cakes are OK.

Of course, dinner leftovers like GFCF soups, GFCF spaghetti wit GFCF meatballs, meat and rice, etc. work well.

There are many potato chips that are acceptable and fresh fruits or vegetables are always great.

100% Juices, DF milks are all easy and can go to school as well.  

Sample Dinner
                                
Meat
Potatoes (no prepackaged with mixes) Cook to GFCF standards
Rice (no prepackaged with mixes) Cook to GFCF standards
Rice Spaghetti Noodles (Health Food Stores & On-Line purchase - see Directory)
Vegetable (Fresh is best but frozen without any added ingredients is acceptable)
Earth Balance or Fleischman Light (read labels!) for "butter substitute (see Directory)

Dinner is the easiest meal, generally.  A plain cooked piece of meat with potato or rice and vegetable always works.  Freeze meats individually so they are quicker to defrost.  Cook a chicken breast in a little  corn oil or GFCF bread crumbs and bake.  Meatloaf with GFCF crumbs goes well for the whole family. Also, cook GFCF meatballs in large batches and freeze them to use as needed. Rice or potatoes or even GFCF pastas work well as sides. GFCF  Pizza can be made several ways.  Get a GFCF flatbread, top with  GFCF pizza sauce and melt Soymage, SLOWLY.  You can also make your own crusts from  scratch or mixes that are GFCF.

 


 

 
 



 
 
 
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