Discover snack ideas for local and global travel, excerpted from Kim Koeller's multi-award winning Let's Eat Out with Celiac & Food Allergies series from GlutenFree Passport

1. Gluten and Allergen-Free Snack Ideas
Shopping Checklists
There are a wide variety of foods you can pack while traveling by car, train, boat or plane. These
snack ideas have been developed based upon years of personal global travel experiences, exten-
sive research, focus group feedback and product ingredient analysis. Remember to read each
product label, review ingredients and use your best judgment to determine which snacks are safe.
Also, bring enough food to get you to Fresh/Dried Breads and Nuts and Trail Chips and Crisps
your destination and for your excur- Fruits Cracker Mixes caramel corn
sions throughout your trip. For exam- apples baguettes almonds corn chips
ple, if you’re flying eight hours, pack apricots breads brazil nuts cheese snacks
two to three meals worth of snacks in bananas breadsticks cashews popcorn
case of delays and/or mistakes. cherries corn cakes flax seed potato chips/
The following snacks reflect prod- clementines crispbreads filberts/hazel- crisps
ucts that can be readily eaten any- cranberries crackers nuts pretzels
where without a microwave, oven, currants rice cakes hemp nuts rice chips
stove, toaster or refrigerator. Some dates savory biscuits macadamia nuts soy crisps
on-the-road snacks that you may figs toast nut butter tortilla chips
want to consider are grouped into ginger peanuts veggie chips
three basic categories, No prepara- grapes Cakes, Cookies peanut butter
tion, Hot water preparation, Cooler mango and Biscuits pecans Prepared/
required. nectarines biscotti pinenuts Prepackaged
oranges brownies pistachios Light Meals
No Preparation: papaya cake bars soynuts falafel
Sample Shopping Checklist peaches cookies walnuts hard-boiled eggs
These snack suggestions can be car- pears digestives sandwiches
ried with you in your backpack, purse pineapples macaroons Candy and
or briefcase or can be kept in your plantains magdalenas Confectionery Packaged
office, school plums muffins bars Dressings/
locker, automo- raisins sweet biscuits chewing gums Sauces
bile, etc. Be sure strawberries wafers chocolates mayonnaise
to read product tangerines cremes olive oil
labels and review Canned/ diabetic candies salad dressing
country-specific regulations. Cereals Packaged Meats drops salsa
Fresh Vegetables Canned/ amaranth & Fish fudges soy sauce
beets Packaged Fruits buckwheat flakes anchovies fruit snacks
broccoli apple sauce corn flakes jerky (beef, tofu) gummi candies Granola/Energy
carrots fruit cocktail corn puffs canned chicken hard candies Bars
cauliflower mandarin or- granola pepperoni jellies fruit and nut
celery anges millet salmon lollipops/lollies bars
cherry tomatoes peaches muesli sardines marshmallows fruit filled bars
cucumbers pears quinoa sausage mints granola
edamame rice bran/crisps spreadables pastilles protein bars
green beans Seed Snacks rice flakes/puffs tuna soothers rice bars
lettuce pumpkin seeds soy flakes turkey tablets sesame seed
peppers sesame seeds teff white fish toffee bars
Radish sunflower seeds vegan bars
zucchini
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2. Gluten and Allergen-Free Snack Ideas
Shopping Checklists
Fresh Vegetables Deli/Packaged
and Salads Meats
cucumbers chicken
hearts of palm corned beef
lettuce ham
peppers liverwurst
tomatoes pancetta
pepperoni
Hot Water Preparation: Dairy/Non-Dairy prosciutto
Sample Shopping Checklist Alternatives roast beef
These on the road snack suggestions cheese salami
can also be carried with you when you cheese spreads summer sausage
are hungry. You just need to ask for cottage cheese turkey
hot water in a container wherever you cream cheese
may be. Hot water is available in many string cheese Dips and
yogurts Spreads Visit www.GlutenFreePassport.com
locations including: convenience
baba gannouj or www.AllergyFreePassport.com for:
stores, restaurants, coffee shops,
Fresh Fruits bean dip • Snacks by manufacturer
bars, petrol stations, airplanes, air-
blueberries chutney • Tips and ideas on preparing your
ports, etc. Be sure to read product
blackberries guacamole own snacks prior to leaving your
labels and review country-specific
cantaloupe hummus home
regulations.
grapefruit jam • Airline meals
Hot Cereals Instant Soups honey dew pâtés • Hotel tips
buckwheat and Meals melon preserves • Free chef dining cards
corn cereal beans mango tapenade • Global resources
corn grits/meal beef and veg- papaya tzatziki • Food labeling
oatmeal etable raspberries • Listings of stores by country that
porridge flakes broccoli strawberries Desserts carry gluten and allergen-free
rice cereal chicken flan products
rice porridge chili jello • Dining tip videos
quinoa miso mousse • Restaurants and bakeries across
mushroom pudding the globe
Noodle Dishes onion
instant rice split pea
noodles potato
rice
vegetable
Cooler Required:
Sample Shopping Checklist
These on the road snack suggestions
that require cooling may be refrigerat-
ed in a small portable cooler, insulated
mug or small refrigerator in your hotel Excerpted from the award-winning Let’s Eat Out! series of books, eBooks and mobile apps
room or office. Be sure to read prod- created by Kim Koeller and Robert La France and published by R & R Publishing, LLC.
uct labels and review country-specific ©AllergyFree Passport ®, LLC 2005-2012
regulations.
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