Stocking the Gluten Free Pantry
Necessities and Niceties to Stock Your Gluten Free Pantry
I could never have stuck to a gluten free diet without a well-stocked gluten-free pantry. Having gluten-free pantry staples on hand and the fixings for a variety of fast and easy-to-make gluten free meals can make the difference between sticking to a diet -- especially in the beginning -- or succumbing to the convenience of (non-GF) take-out or delivery when you have an extra busy schedule or unexpected guests.
It took us quite a while to find everything we needed to know about gluten-free living and to make a list of basic GF supplies we needed on hand to make the switch. Some items we tried were not to our liking so we tried others until we discovered which products we liked.
We hope that sharing our experience and what we learned will make it easier for you to stock your own gluten-free pantry. This page provides information and resources for stocking the gluten-free pantry. Your gluten-free pantry staples may differ from ours since it depends on what you like to eat, but you can easily make substitutes that will help you make a healthy, fast and gluten-free meal or snack quickly and easily.
Gluten Free Basics
Going Gluten-Free: Getting Started
Once we had learned about gluten and gluten-free dieting and compiled lists of which ingredients were okay and which were not allowed on a gluten-free diet, we were ready to get started. The next part was a lot easier.
It took less than a weekend to clear out the banned items from the pantry and make room for our new gluten-free staples. First we checked labels and collected unopened gluten containing items to donate to the local food bank. We discarded opened boxes and bags of gluten containing items and cleaned and re-lined the cupboards.
Then we grabbed the list we had compiled during the previous weeks and added what we needed to replace with a gluten-free version or substitute. We hopped in the car, dropped off the donated food items and, list in hand, shopped at a few local stores and managed to cross off about the half of the items on our list.
We came home and stocked our shelves with our newly purchased gluten-free staples and then ordered what we did not find locally on-line. By the end of the week, our internet purchases had all arrived and we were cooking!
2 Tips to Help You Stick to a GF Diet
When the temptation is to blow it and order a wheat-crusted pizza
1. Splurge on a few Gluten Free convenience foods to have on hand when time is of the essence or you're too tired to cook "from scratch."
2. Keep some home-made gluten free meals in the freezer for times like that.
Brunswick Stew is one of my favorite one-dish meals to freeze ahead. Defrost ahead of time or, if last minute, just pop the frozen stew in a bowl and defrost it in the microwave before heating.
It'll be hot and steaming out of the microwave or on the stove in less time than it would take to have that Take-Out Order delivered!
Add Gluten-Free cornbread or biscuits (made quickly and easily from the mix in your pantry) and you've got a healthy, hearty, and delicious Gluten Free meal.
Gluten Free Convenience Mixes & Foods
What to Avoid When Shopping for Gluten Free Foods
It is very important to check labels
Even if you have purchased an item before, it is important to check the ingredients label in products that are not labeled and certified Gluten Free each time you shop.
Manufacturers will sometimes change the ingredients in their products, so it is important to check ingredients on any item that is not "officially" labeled Gluten Free.
Since not all gluten containing ingredients are as obvious as "wheat," it is important to avoid foods that list any of the ingredients in the chart below on their label.
Organic, Non-GMO, Gluten Free and versatile. A staple you will reach for again and again. Makes a soothing boullion and a flavorful sauce. Used dry, is great sprinkled on popcorn, pasta, or veggies.
Avoid Products With These Ingredients:
• Blue Cheese
• Self-basting poultry
• Soy sauce
• Brown rice syrup
• Imitation crab or lobster
• Cheap chocolate
• Malt (all types)
• Cheese spreads
• White Pepper
The Following Ingredients MAY Contain Gluten:
• Artificial Color
• Glucose syrup
• Baking Powder
• Ground spices
• Smoke flavoring
• Caramel color or flavor
• Hydrolyzed Protein
• Curry powder
• Mixed Tocopherols
• Vegetable gum or starch
• Natural flavors or juices
• Vegetable protein
• Food starch
• Oats, Oatmeal
Not Sure If a Gluten-Free Diet is Right For You?
You can learn about the symptoms of Gluten sensitivity, allergies and celiac disease at
If you think you would benefit from a Gluten Free diet, consult your health care practitioner.
How Many Members of Your Household Follow a Gluten-Free Diet?
Is your household 100% gluten free?
Many Pantry Items are Naturally Gluten Free. Some of these include:
• Almond Extract
• Nuts (Raw, not processed)
• Dry Active Yeast
• Almonds (raw)
• Dry Beans
• Baking Soda
• Dry Mustard
• Balsamic Vinegar
• Evaporated Milk
• Poppy Seeds
• Extra Virgin Olive Oil
• Black Pepper
• Fresh Produce
• Brown Sugar
• Canola Oil
• Sea Salt
• Cashews (raw)
• Sesame Seeds
• Jams and Preserves
• Maple Syrup
• Cocoa Powder
• Nut Butters
• Tomato Paste
• Coconut Milk
• Tuna (canned)
• Cream of Tartar
• Vanilla Extract
More Gluten Free Options
Offers a wide variety of Certified Gluten-Free, Kosher products.
From breads, cookies, donuts, and muffins to pizza crust, pies, mixes and more, their growing line of gluten free offerings is exceptional.
Site also has a collection of gluten free recipes.
Some of Our Favorite Gluten Free Recipes
• Japanese Mochi
Recipe for Mochi, a GF Japanese treat of sweet rice pounded to flour that is steamed and used to cover a red bean or other filling. Includes how-to videos.
• Brunswick Stew Recipes
Brunswick Stew is a Southern American Dish that is delicious, gluten-free, healthy, and hearty. Freezes well. Can be made vegetarian or vegan.
Tender Wine Infused Leg of Lamb
Elegant, easy tender wine infused lamb recipe. Slow cooked, aromatic, perfect for entertaining a crowd or scaled down for a romantic dinner for two.
Gluten-Free Greek Wedding Cookies
Melt-in-your-mouth richer-than- shortbread Greek Wedding cookies or kourambiethes in a GF version. Easy to make and can be frozen.
10 Minute Chocolate Fudge
People will think you slaved over this delicious fudge for hours instead of 10 minutes!
Peach Soup Recipe
Easy no-cook chilled peach soup is vegan, gluten-free, healthy and, with Greek yogurt instead of sour cream, virtually fat-free.
Calamari Salad Recipe
My Grandmother's traditional Italian Calamari Salad is healthy, low calorie, economical, satisfying and delicious year 'round.