Keeping Expenses Down with Food Allergies

I switched my diet to gluten-free about 5 years ago after exhibiting a series of symptoms that seemed to indicate that I might be intolerant to wheat.  Since then, my health is improved, I’ve had the Celiac panel tests completed (I am not celiac), but I seem to function better on a diet that is free of wheat. At first, I thought it would be impossible to not consume wheat, since it was in everything.  However, slowly, and with a lot of great suggestions and recipes from gluten-free bloggers, I now find eating and cooking wheat free to be relatively second nature.  One of my big concerns initially was the exorbitant cost of many gluten-free foods.  I thought the only way to be strictly gluten free would be to double or triple the grocery budget.  However, after several weeks (and months) of adjustment, with careful planning, gluten free does not need to involve huge grocery bills.  Here are some steps that I take:

–I base meals around naturally gluten-free ingredients — meat, fish, vegetables, and fruits are all naturally gluten free. [Virtually all of the recipes in the recipe section are gluten free]

–I avoid processed food — gluten, and the potential risk of gluten and cross contamination, is problematic in processed foods.  To avoid this, I base my meals and almost all food around natural whole foods.  In fact, I use relatively few canned items except canned organic tomatoes, coconut milk, and tuna and sardines.

–I try not to imitate gluten-filled foods regularly — although I occasionally will substitute coconut flour or almond flour and create some type of baked good, these are not that frequent.  Meals are generally planned around naturally gluten free foods listed above. There are several reasons, but one of which is that some gluten-free substitutes are quite elaborate and costly; and second, I often find that I’m disappointed by the gluten-free version of many gluten foods (such as pizza crust).  Rather than having second rate food, I experiment with recipes for new dishes that are wonderful.  I rarely by foods that are labeled “gluten-free”, but rather by the natural, whole ingredients.

–I menu plan around affordable selections – such as chicken drumsticks instead of breasts, and lower cost vegetables like cabbage, broccoli, and carrots. There are many gluten-free foods that are inexpensive, especially when purchased in season.

–I try to adjust ingredients seasonally — most grocers sell seasonal food at a lower cost. For me, this constantly challenges me to prepare different ingredients year round and to avoid serving the same food all the time.

–I fix one meal for all eaters — my husband also eats gluten free at home, rather than preparing two distinct meals.  When I have guests over, I will inquire about food allergies or restrictions and select a menu where all guests can partake of most dishes.

–I aim for high nutrient dense meals — this of course applies to everyone regardless of their food restrictions.  With gluten intolerance, the body is often depleted of proper nutrients for some time.  The best way to ensure health is to ensure that all of the vital vitamins and nutrients are restored.

shared at Frugal Friday, Works for Me Wednesday, and Food Renegade