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1. This Is What Gluten-Free Experts Actually
Eat Every Day
Yes, chocolate cake is possible on a gluten­free diet.
By Cherie Gough
07/20/2018 05:46am EDT
MYKOLA SOSIUKIN VIA GETTY IMAGES
Following a gluten-free diet can require some creativity at the supermarket and in the kitchen.
If you eat gluten­free, you know how overwhelming, confusing
and time­consuming it can feel.
We asked a team of experts ― including a top gluten­free
registered dietician, a researcher, a doctor and cookbook
authors ― what they really eat. Their insights offer simple
suggestions for how to overcome the daily challenges of eating
gluten­free.
Remember, eating is personal, so always do it your way.

2. If you’re following a gluten-free diet, you’re
lacking whole grains. Here’s how to
substitute for them.
Eating gluten­free can lead to a deficiency of whole grains and
put your cardiac health at risk, according to a 2017 heart
health study published by British Medical Journal. It’s
imperative to find creative alternatives to whole wheat in your
diet. What do the experts reach for?
Oats
A great source of whole grains and fiber, oats help keep the gut
healthy, too. Alessio Fasano, author of Gluten Freedom and
founder of the Center for Celiac Research, said that certified
gluten­free oats are tolerated by 95 percent of those with celiac
disease.
Tiffany Hinton, a blogger at Gluten­Free Mom Certified and
author of several cookbooks, said she makes fiber­filled steel­
cut oats and mixed berry salad with chia seeds in the morning
for herself and her three young girls.
As a busy new mom, Lori Welstead, a registered dietician at
the University of Chicago Celiac Disease Center, prepares
overnight oats so breakfast is ready to grab and go.
Dr. Sheila Crowe, director of UC San Diego’s Celiac Disease
Clinic, eats oatmeal with nuts to include healthy fats.
Whole grain bread
Bread containing sorghum, millet and teff provide gluten­free
whole grain health. Welstead recommends Little Northern
Bakehouse’s Millet & Chia Bread. It contains 3 g of fiber, toasts
up crunchy and is great for sandwiches. The company makes a
variety of loaves and buns with ancient and whole grains.
Quinoa
A favorite side for Crowe is cooked quinoa sautéed with
multicolored peppers, spinach and onions.
Nicole Hunn, Gluten­Free On A Shoestring blogger and
cookbook author, admits she doesn’t like quinoa’s texture, but
has created a killer quinoa chocolate cake recipe.

3. GLUTEN-FREE ON A SHOESTRING
You can 몭nd this gluten-free quinoa chocolate cake recipe on the Gluten-Free On A Shoestring blog.
Rice is gluten-free, but contains trace
amounts of arsenic. Here’s what to eat
instead.
Many prepackaged gluten­free products made with rice flour
contain some inorganic arsenic. In 2015, Dr. Brian Jackson
from the Trace Element Analysis Core Laboratory at
Dartmouth worked with Tricia Thompson of the Gluten­Free
Watchdog to lead extensive testing of arsenic in rice.
Based on the findings, Thompson told HuffPost, “I am
convinced that inorganic arsenic intake among the gluten­free
community is a serious concern and it deserves our attention.”
Thompson found the nastiest culprits in rice bran, rice syrup
and rice milk. She recommends avoiding or reducing products
that contain these ingredients. How do the experts find the
right balance?
Try a variety of sides
Welstead looks to potatoes, quinoa and polenta as sides
instead of rice. When choosing pasta, she likes zoodles and
bean or lentil varieties that add fiber.
Thompson admits that she eats rice as a comfort food with
dinner twice a week. To provide a range of grains, she chooses
pasta made with corn and quinoa and avoids most
prepackaged foods. She emphasizes that this choice works best
for her, and isn’t right for everyone.
When baking with alternative flours, read the label

4. carefully
Most baking mixes and prepackaged flours use rice flour as a
base, so the experts bake from scratch.
Welstead and Crowe use alternatives including coconut and
almond flours. Hunn, who bakes constantly for her blog and
cookbooks, makes a lot of recipes with oats and oat flour.
A little planning goes a long way.
We asked experts for their easy meal suggestions and tips for
approaching meal plans.
Instead of weekly planning, Hunn relies on a well­stocked
pantry filled with staples to feed her active kids. She said,
“People think because of my job, I have dinner in the bag, but
the truth is, I’m scrambling to make dinner just like everyone
else.” One of her family’s favorite go­to meals is her
homemade “rice­a­roni.” “I prep half way to save time,” she
said. Before the kids get home, she cuts up boneless, skinless
chicken so it’s ready to cook, and her pantry always has the
pre­mixed base on hand. The whole meal cooks in one pan and
is ready in 30 minutes.
As a celiac who suffered with health problems for years,
Hinton found healing though whole foods and is committed
eating 6­9 cups of greens a day. Pre­planning gives her peace
of mind. Since jarred salads are a mainstay, “prepping the
salad jars and berry salad on the weekends makes it easy to
take with me and saves time throughout the week.” Don’t limit
dinner to tradition. During an especially busy week, Hinton
reaches for smoothies or a cold plate with veggies, hummus,
and fruit for dinners.
Welstead plans weekly meals with her chef husband, keeping
in mind what they have a taste for and produce that’s in
season. They grill on the weekend and use the veggies and
protein throughout the week. Tacos are one of their favorites.
“You can use chicken, fish, pork or grilled veggies for fillings,”
she said. Leftovers become enchiladas or nachos. “We like
balanced meals that make us feel satisfied and try to eat a
rainbow of vegetables.”
Crowe’s favorite simple meal during summer is a Greek salad
topped with grilled meat.
On a busy night, Thompson makes hearty bowls filled with
rice, black beans, tomatoes, onions, avocados and corn.

5. GLUTEN-FREE ON A SHOESTRING
Gluten-free blogger Nicole Hunn makes this homemade “rice-a-roni.”
You have several options for gluten-free
snacks, either homemade or prepackaged.
On an ideal day, we’d all choose fresh fruits, veggies and
hummus, nuts and popcorn to munch. But when life happens,
even nutrition experts are human. Here’s how they mix it up.
Hinton suggests thinking of frozen food as snacks. “Frozen
fruits and veggies have great fiber and phytonutrients. Flash
freezing keeps all the nutrients intact. I munch on frozen peas,
mangos and blueberries, especially in the summer.” When in a
rush, a favorite snack is Zegosnacks Seed and Fruit Mix­ins.
This new product features a scannable label that provides
immediate transparency of product testing, a game­changer
for gluten­free living.
Welstead makes her own roasted chickpeas. “They take just 10
minutes and have tons of fiber, protein, and contain less fat
than nuts.” When on the go, she chooses Saffron Road brand,
and was recently pleasantly surprised by BIENA’s dark
chocolate variety.

6. When it comes to snacking, Thompson loves crunch.
Determined to reduce her rice intake, she searched for an
alternative to rice crackers. Her favorite finds were Skinny Pop
Popcorn Mini Cakes and pistachios.
When throwing a gluten-free party, make
what you’d normally make for yourself.
Throwing a gluten­free dinner party can seem daunting, but
Crowe’s advice puts it into perspective. Her motto for
entertaining is, “Make it reflect what you do in real life and no
one will even notice it’s gluten­free.”
She recently threw a Canada Day party (she and her husband,
both Canadians, share a birthday on that day too). To
celebrate, they served a cheese plate, cedar plank salmon with
dill sauce, grilled veggies, her favorite quinoa dish, and for
dessert, cheesecake with berries. Since beer is not naturally
gluten­free, wine is her beverage of choice.
You can shop without losing your mind —
or your paycheck.
If you’ve ever compared prices, you know gluten­free packaged
goods can be expensive. Here’s how the experts tackle that
problem.
Eat seasonal produce
All five experts incorporate lots of fruits and veggies daily.
Buying produce that’s in season keeps prices reasonable. Look
for deals at the store and farmers markets. “I always look at
the day­old produce rack for items I will be using in the next
two days,” Hinton said.
Welstead and Hinton, both in the Chicago area, enjoy the ease
of Imperfect Produce, an ingenious, new delivery service of
“ugly” fruits and vegetables. Consumers choose their items,
receive home delivery weekly or biweekly, and save time and
money (30­50 percent less than grocery store prices). They’re
also saving food, water and energy from going to waste. The
service is available in parts of California, Portland, Seattle,
Chicago, and Indianapolis, and quickly expanding.
Online options
Thompson buys staples from health­inspired site Vitacost and
takes advantage of free shipping by ordering the minimum
dollar amount.

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