Gluten Free on the Go–June 09

Upcoming Class

Gluten Free On the Go

GF and Healthy:
June 27th, 11:00-1:00

We’ll talk about:

  • Different gluten free whole grains and flours and how to use them
  • Many GF ways to get fiber
  • Easy ways to make meals and baked goods healthier
  • Ways to make sure you’re getting the nutrients you need
  • and much more!

This class is 2 hours and we will be making summer rolls with Thai dipping sauce (yum!!!)

The cost is $25 per person or two for $40.  If you have a flexible spending account (FSA), I can provide you with a receipt for the class, which you can submit for reimbursement as a health expense.

For more info, see

Gluten Free On the Go

For many people, summertime is filled with picnics, outdoor adventures and travel. With a little planning, you can make sure to have fun and take care of your health, too.

Picnics and cookouts tend to work well for a gluten free diet. Most grilled foods, like burgers, hot dogs, chicken breasts, etc. are gluten free in the regular grocery store, so you can coordinate with your host and ask about any marinades, or just bring your own food to grill. For vegetarians, Portabella mushrooms and veggie skewers work well. If they’re grilling buns, marinated meat, or anything else ‘glutenous’ in the same area, bring along aluminum foil to wrap your food and keep it safe from cross contamination. Just bring along your own bun, or in a pinch, use a lettuce leaf as a wrapper. It helps to carry a few little packets of condiments, in case there aren’t squeeze bottles of mayo or mustard. Green salads, fruit salads and watermelon are usually on the menu, and don’t forget grilled corn as a yummy treat! Ice cream, popsicles and frozen fruit bars are often GF, though it’s important to check the label. Since these events are often potlucks, it’s easy to bring along a safe dish that you’ll enjoy.

Or, bring along one of the little “Go picnic” snack packs.  They have a variety of gluten free options, AND many of the selections are even pretty nutritious and high in fiber.  Gluten free+ easy+nutritious=often hard to come by!

For out of town travel, it helps to plan ahead. It’s a good idea to pack a few meals in a carry on bag, just in case your luggage gets lost or your flight gets delayed. Good options can include GF energy bars, tuna with a pull top, dry cereal, dried fruit and nuts, baby carrots, rice cake “sandwiches”, apples, fruit leather, a hard boiled egg, chocolate bars,”just add water” GF meals, etc. Remember, things with liquid aren’t a good idea because of the new security laws. You can also check this resource on dining options at airports nationwide to get an idea if there’s food you can grab and go.

No matter where you’re headed, you can get basic GF food nearby, even if you don’t have access to a kitchen. Almost every supermarket will carry some GF staples. Here’s a list to get you thinking:

Fruit Veggies Hummus and baby carrots
Canned Tuna Yogurt Cheese
Rice Chex (many varieties now!) Cream of rice Nuts: peanuts, almonds, walnuts, etc.
Dinty Moore Stew Amy’s Organics meals and soups Sunflower or pumpkin seeds
Microwave popcorn Plain tortilla chips and salsa Plain potato chips
Corn tortillas Hard boiled eggs Dried fruit

As always…check labels…

If you’re going to be away for a while, you may want to order some GF specialty foods and have them shipped to your destination. And restaurants are getting into the act, with Uno’s, Outback, Maggiano’s, Bonefish, Starbucks and more offering GF options. There are many options from both national and local chains. Triumph Dining has a good national guide, Gluten Intolerance Group (GIG) has a national listing . Gluten Free Travel Site is a new site with reviews of places across the country. There’s even Bob & Ruth’s Gluten Free dining and travel club, which has GF travel getaways and newsletters. There are many websites with dining cards and I have a few of them listed here. You may also want to email the local Celiac association and find out where the locals go.  DC Celiacs is hosting a seminar on GF travel soon, so stay tuned for more good ideas!

If you’re traveling abroad, that takes more planning. Here’s a link to an article with good tips.

No matter what you love to do, go out and have a fabulous summer!

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, children on the Autistic spectrum, chronic illness, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here or call 571-271-8742.