More Joyful Choices

Shrimp or Chicken Linguine with Veggies

2012-04-02T14:16:00.000-07:00

This is so easy to throw together if you have a bag of frozen, cooked shrimp on hand. You can use raw shrimp, but you'll need to cook it for 5 minutes before adding the other ingredients. I haven't tried substituting chicken, but the flavors of this pasta dish would also compliment chicken. We enjoyed this with roasted broccoli and carrots, so I've added that recipe below. If you start with the roasted veggies, this delicious meal can be ready in 30 minutes.

8 oz. uncooked linguine (we like Ancient Harvest quinoa GF pasta)
1 T. olive oil
1 lb. frozen, peeled medium shrimp or cut up chicken
1 tsp. minced garlic (I use minced garlic from a jar)
1/2 tsp. dried rosemary
2 c. fresh baby spinach leaves, stems removed
1 small jar marinated artichokes, drained (optional)
2 T. lemon juice
1/4 tsp. salt
1/4 tsp. pepper
1/4 c. crumbled feta or Parmesan cheese (we used Parmesan)

If making roasted vegetables, prep those and put them in the oven first, then gather the pasta ingredients because the sauce comes together quickly. (You only want to heat the frozen shrimp if it's already cooked because it will turn rubbery if you cook it too long.) Place frozen shrimp in a strainer and run under cold water to separate and thaw slightly. Cook linguine according to package directions.

Meanwhile, pour olive oil into in a large nonstick skillet and heat to medium. If using chicken, cook chicken (or raw shrimp) until no longer pink, then add garlic and rosemary. Otherwise, wait until pasta is almost done cooking and heat the cooked, frozen shrimp, garlic, and rosemary for one minute. Add spinach and stir until wilted. Add the drained linguine to the pan along with the artichokes. Stir in the lemon juice, salt and pepper, and heat through. Sprinkle with cheese, if desired.

Roasted Broccoli and Carrots

1 large head fresh broccoli or bag of frozen cut broccoli
12 large baby carrots
Olive oil
Coarse salt
Fresh ground pepper

Heat oven to 425 degrees. Line a 10"x15" pan with foil. Chop broccoli into even sized florets. (If using frozen broccoli, you may still need to chop up big florets to ensure even cooking.) Carefully cut baby carrots in half lengthwise, then cut each half again lengthwise so you have quarters. Place broccoli and carrots in pan and drizzle generously with olive oil. Using a spoon or spatula, stir veggies around to coat evenly and grease the foil underneath. (I usually have to use my fingers to dip the heads of the broccoli in oil.) Sprinkle with coarse salt and pepper.

Put pan in oven and roast for 20-25 minutes, or until edges look browned and some are crispy. My husband especially loves the crispy ones, and my kids always beg for more!

Jamaican Jerk Chicken with Caribbean Sweet Potato Fries

2012-01-16T16:19:00.000-08:00

This is one of my favorite grilled chicken dishes. The seasonings may seem strange, but trust me - it's awesome! The coating keeps the chicken moist and juicy, and it's not too spicy. If using chicken breasts, cut them into tender-sized strips so they'll cook faster, since the sugar will make them brown quickly. I actually prefer using thighs for this recipe. The Caribbean sweet potato fries compliment the chicken really well, but if you're not sure you'll like it, just season half the fries and use salt on the other half - although you'll wish you'd seasoned all of them!

2 T. canola oil
3 T. brown sugar
1½ tsp. salt
¾ tsp. cinnamon
¼ tsp. dried thyme
¼ tsp. ground allspice
1/8 tsp. ground cayenne
4 boneless, skinless chicken breasts or skinless thighs

Stir together oil and seasonings in a medium bowl. Add chicken to bowl and toss to coat.

Broil:
Heat broiler on high and broil chicken in foil-lined pan for 6 minutes on each side. (Be aware that broiling sugar can cause smoke and, thus, set off your smoke alarm. Ask me how I know this...)

Grill:
Grill covered, over medium heat for 6-10 minutes on each side, depending on size of chicken pieces. Cook bone-in chicken longer.

Caribbean Sweet Potato Fries

1 T. brown sugar
1 tsp. cumin
½ tsp. cinnamon
Pinch of allspice
2 T. canola oil
3 medium sweet potatoes, peeled
Coarse salt (regular works, too)

Cut each potato in half (or quarters, if they are large). Cut each half into 3 or 4 long wedges.

Combine oil and first 4 seasonings in a large bowl. Add potatoes and toss to coat. Spread in an even layer on foil-lined jellyroll pan. Sprinkle with salt.

Bake at 450 degrees for 15-20 minutes.

To top off this tasty meal, serve with grilled pineapple, cooked over medium heat for 10-15 minutes.

Gluten Free, Dairy Free, No Bake Cookies

2012-01-16T16:04:00.000-08:00

I recently needed to make some cookies that were free of gluten, dairy and soy for a friend with multiple allergies. So I turned to an old favorite that can be easily modified. I was even able to lower the sugar content without noticing a difference. My son was able to make most of the recipe on his own, since this is also a very kid friendly recipe. These cookies are delicious and come together in a snap!

1-1/2 c. sugar (or 2 c. sugar, for sweeter cookies)
1/2 c. + 2 T. butter, margarine, or oil (if using oil, add a dash of salt)
1/4 c. + 2 T. cocoa powder
1/2 c. milk or rice milk
2/3 c. creamy peanut butter (Skippy Natural is soy free)
1/2 tsp. vanilla
4 c. GF oats (like Bob's Red Mill)
2 T. ground flax (optional)

In a large saucepan, mix the sugar, butter or oil, cocoa and milk. Bring to a boil. Immediately remove from heat and stir in peanut butter until melted. Mix in vanilla and oats (and flax, if using). While still hot, use a cookie scoop or tablespoon and drop mounds onto a waxed paper-lined cookie sheet. Allow to cool and harden (or if you're impatient, like me, put the cookies in the fridge to cool).

Depending on the size of your cookies, this recipe makes 3-1/2 to 4 dozen cookies. These also freeze well, if you can manage to resist eating them all at once!

Creamy Chicken and Potato Soup

2012-01-16T15:18:00.000-08:00

In honor of it officially being soup weather, I decided to experiment and make a creamy chicken and potato soup. I didn’t have a recipe, so I just made it up as I went along – and it got a thumbs up from the whole family! Along with the soup, we enjoyed some Onion, Poppy Seed, Cheese Rolls that I made using Pamela’s gluten free bread mix.

5 chicken tenders (or 2 large breasts)
2 large red potatoes, diced
3 T. butter, divided
1 very small onion or 1/2 small onion, chopped
1 c. baby carrots, cut in 1/8 in. slices
1 tsp. minced garlic
3 T. GF flour, like Gluten Free Pantry's flour blend
3 T. Better Than Bouillon broth base (or 6 c. broth)
1/2 tsp. sea salt
1 tsp. parsley
Dash celery salt
1 bay leaf
1/3 c. 1% or 2% milk (I used 1/4 c. 1% milk plus a little cream)
3 T. cornstarch
Fresh ground pepper
Fresh spinach leaves, sliced in thin strips

In a large saucepan, bring 2 quarts water to a boil. Add potatoes and chicken. Boil 10 – 15 minutes, or until tender. Pour 2 c. of liquid into a measuring cup, then drain remaining liquid. Set aside to cool. (You could probably skip this step and just add the potatoes and diced chicken to your soup when you add the seasonings, but this is how I made it, and I only post recipes I’ve tried.)

In a separate large soup pan, melt 2 T. butter over medium heat. Saute onions and carrots in butter until onions are soft, about 5 minutes. Add garlic and cook 1 minute. Melt remaining butter in pan and add flour. Stir to coat veggies. Immediately add 4 c. water and 2 c. reserved cooking liquid (or 6 c. broth). Bring to a boil and add bouillon (omit if using broth), salt, parsley, celery salt, and bay leaf.

Shred cooked chicken or cut up into small chunks and add to soup. Simmer 15 minutes or until carrots are tender. Add potatoes to soup and heat to boiling. Stir cornstarch into milk and add to soup, stirring until thickened. Add fresh ground pepper and season to taste. Remove bay leaf. Ladle soup into bowls and top with spinach strips. Serve with crusty bread or Onion, Poppy Seed, Cheese rolls.

Gluten Free Hamburger Buns and Rolls

2012-01-16T14:21:00.000-08:00

We used to love the Everything On It Bagels back when we could have wheat, so I was determined to find a way to recreate that flavor with gluten free breads. When I saw the recipe for cheese bread on the side of the Pamela’s Bread Mix bag, I decided to tweak the recipe and try to bring back our old favorite. The result is a moist, flavorful roll that tastes great with Challenge Tuscan Butter, which is a blend of butter, olive oil, garlic and herbs. I also use this recipe to make hamburger buns and sandwich rolls for French Dip or my mother-in-law’s wonderful Hot Ham and Cheese Sandwich recipe below.

1 19 oz. bag Pamela’s Gluten Free Bread Mix
2 eggs
1/4 c. oil
1 c. finely shredded cheddar cheese
4 T. butter, divided
Poppy Seeds
Dried minced onion
Shredded (not grated) Parmesan cheese

Prepare bread mix according to package directions. After the dough has been in the mixer for two minutes, add 1 T. melted butter and cheddar cheese. Continue mixing for 1 minute.
Rolls: Preheat oven to 200 degrees. Grease muffin tins and use an ice cream scoop to drop mounds of dough in muffin cups. (This recipe makes about 16 rolls, but I usually make 1 dozen rolls and 2 hamburger buns.) With a wet spatula, smooth any rough edges, since the rolls will maintain whatever surface is present after they’re baked. Melt remaining 3 T. butter in the microwave. Sprinkle rolls with poppy seeds and dried minced onion. Spoon melted butter over top. Sprinkle with shredded Parmesan. Turn off oven and place rolls inside to rise for 50 minutes. Remove from oven and preheat oven to 350 degrees. Bake rolls for 25 minutes.
Buns: To make hamburger buns or large rolls for sandwiches, I use 12.5 oz. chicken cans (from Costco) that have been washed in the dishwasher and had the label removed. (My can opener does not leave any jagged edges, so if yours does, you may need to file them down or go over the edge again with the can opener.) Spray 8 cans with nonstick spray and divide batter evenly among cans. Using the back of a wet spatula, spread out the dough and smooth the top so that there are no ridges. Follow roll directions above.

Hot Ham and Cheese Sandwiches

Onion, poppy seed, cheese buns (or rolls, for mini sandwiches)
Thin sliced deli ham (we prefer Hormel Natural, which is nitrate free)
Sliced cheddar cheese
Mayonnaise
Butter or Challenge Tuscan Butter with herbs
Garlic salt (omit if using Tuscan Butter)

Carefully slice rolls horizontally, since the toppings tend to fall off each time these buns are handled. Spread mayonnaise on the bottom half of bun. Top with 4 or more rolled up slices of ham. Place a cheese slice on top of ham. Carefully butter the top half and sprinkle with garlic salt, if using. Place top half on sandwich. Wrap in foil and bake at 350 degrees for 15 minutes or until cheese is melted.

Both the rolls, buns, and sandwiches freeze well. If freezing sandwiches, cut in half before wrapping in foil, and add another 10 minutes to baking time.

Pumpkin Pie Crunch

2012-01-16T09:13:00.000-08:00

Our family’s favorite Thanksgiving dessert has a pumpkin filling on the bottom and is sprinkled with cake mix, pecans, and drizzled with butter. It’s absolutely wonderful with real whipped cream on it! So it was one of the first Thanksgiving recipes I converted to be gluten free. I tried it with the Betty Crocker GF yellow cake mix the fist time I made it, and it turned out well, but I had to buy two of the mixes in order to fill a 9″x13″ pan, which is really expensive. So last year I modified a homemade cake recipe that goes on a dump cake and used it with my pumpkin pie crunch. Interestingly, it gradually absorbed the pumpkin and eventually had the texture of a pumpkin coffee cake after several days, but it was still so good. Whether you use a store bought mix or the homemade cake mix recipe below, this recipe is sure to be a hit!

Filling:
14 oz. can pumpkin puree (not pie filling)
2 eggs
1 1/2 c. evaporated milk or almond milk
1 1/3 c. sugar
1 T. pumpkin pie spice
1/2 tsp. salt

Cake Mix (or use a boxed 9″x13″ yellow cake mix):
2 c. gluten free flour blend
1 c. sugar
1/2 c. brown sugar
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. xanthan gum
1 tsp. vanilla powder (or add 1 tsp. vanilla extract to the melted butter)

Topping:
1 1/4 c. chopped pecans (I use the “cookie pieces” or bits that come pre-chopped)
1 c. melted butter or dairy free margarine

In a large mixing bowl, stir together pumpkin filling ingredients until smoothly blended. Pour filling into a greased, 9″x13″ pan. In a separate bowl, mix together cake mix. Sprinkle cake mix evenly over top of filling. Scatter nuts over cake mix. Melt butter (and add vanilla, if needed). Drizzle melted butter over nuts, moistening as much cake mix as possible (to avoid fights with your husband over who gets the yummy pieces where the butter pooled).

Bake at 350 degrees for 50-60 minutes or until set and golden. Cool at least one hour in pan on a wire rack before serving. Serve with whipped cream. Store leftover dessert in the refrigerator, if you’re lucky enough to have leftovers.

Greek Pork and Potatoes with Yogurt Sauce

2012-01-14T13:19:00.000-08:00

If you’re looking for a low sugar, easy meal that’s packed with nutrition, this is it my friend. I recently made this while fighting a nasty virus because I wanted comfort food (which for me, means meat and potatoes) that would give my immune system a boost. When I’m sick, I automatically pull out my sugar free recipes because sugar suppresses your immune system by inhibiting your white blood cells. With lots of disease fighting garlic, red peppers rich vitamin C, heart healthy olive oil, and potassium packed potatoes, this recipe is chock full of good-for-you nutrients. Throw in some yogurt sauce with probiotics to keep your gut healthy, since a healthy gut means a healthy immune system, and you’ve got a tasty way to fight a virus. Did it work? The next day I felt a lot better and had my energy back, so you be the judge.

3-4 medium boneless pork chops, trimmed of fat
4 small potatoes, scrubbed (the runts of the bag)
1 small red bell pepper, cut into 1/2 in. strips
4-5 tsp. minced garlic (I used the kind from a jar)
Olive oil
Oregano
Parsley
Salt and coarse ground pepper
Yogurt Sauce recipe below, made in advance (optional)

Place pork chops in the middle of a greased 9″x13″ baking dish. Cut potatoes in half lengthwise, then slice into 1/2 in. pieces (like thick scalloped potatoes). Place potatoes around pork chops in pan. (If you’re using 4 pork chops, you may need a separate pan for the potatoes.) Drizzle potatoes with olive oil. Sprinkle meat and potatoes with salt and freshly ground pepper. Generously sprinkle oregano over meat. Sprinkle about 1/2 tsp. garlic on each piece of meat, and generously sprinkle remaining 3-4 tsp. garlic over potatoes – it will seem like a lot, but you need a lot to flavor potatoes. (I had to use my fingers to do this, which is pretty messy, but who cares if your fingers smell like garlic when you have a cold and can’t smell.) Sprinkle parsley on potatoes. Top meat with red pepper slices, then drizzle olive oil over the meat and peppers.
Bake at 400 degrees for 40-45 minutes or until meat is done according to a meat thermometer. Serve with yogurt sauce, if desired.

Yogurt Sauce:
1 c. plain yogurt
1/2 c. finely minced, peeled cucumber
1 tsp. dried dill
1/4 tsp. sugar
1/4 tsp. garlic salt
1/8 tsp. onion powder

Combine ingredients in a small bowl. Cover and refrigerate at least an hour for flavors to blend. Leftover sauce can be enjoyed as a dip with multigrain chips.

Herb Seasoned Rice

2011-08-06T14:08:00.000-07:00

One of the most disappointing discoveries after going gluten free was that almost all flavored rice mixes contain wheat! I'm not a fan of plain rice, but with it being one of the few inexpensive grains available to us, I knew I needed to find a way to incorporate it into our meal plans. So I tweaked a recipe from one of my cookbooks and came up with this recipe which rivals, in my opinion, those little boxed mixes. You can toss all the seasonings in the water while you wait for it to boil, so it takes no more time to make than the time the rice takes to cook. Convenience food time and taste for a fraction of the cost!

1 1/2 T. chicken bouillon* (we use Better Than Bouillon)
2 tsp. dried minced onion
2 tsp. dried parsley
1 tsp. dried basil
1/4 tsp. dried thyme
1/4 tsp. garlic powder
3 c. water
1 1/2 c. long grain rice (brown would also work)
*If using low sodium bouillon, you may want to add some salt

Heat water to boiling in a medium saucepan. While water is heating, add first 6 ingredients (plus salt, if using). Add rice to boiling water and stir. Reduce heat to low. Cover and cook for 15 minutes or according to package directions if using a different kind of rice. Fluff with fork. Makes 6 servings.

Lagoon Amusement Park Gluten Free Menu Options

2011-07-30T06:14:00.000-07:00

If you're heading down to Lagoon Amusement Park in Salt Lake City - one of our favorites, by the way - don't bother asking at the front desk for a gluten free menu. They are clueless! Guess Services sent us to the First Aid center where they, of course, had no idea what menu items are gluten free at Lagoon. However, since you can bring in food and drinks and picnic right there in the park, I imagine that few people probably choose to seek out GF restaurant options there. Nonetheless, I asked about a specific restaurant that looked like it would be safe, and they confirmed that the barbecue sauce and sides are gluten free. They also tossed in some bonus information, as well.

Gluten Free Menu Items at Lagoon

Carousel Burger - The fries are dusted with rice flour and cooked in a dedicated fryer, so they're safe. We didn't eat here, but I imagine you could also ask for a burger without the bun.

Old Mill Grill in Pioneer Village - The barbecue sauce is gluten free, as are the sides (except the mashed potatoes with gravy). Your meat choices include barbecue ribs, chicken, or pulled pork. The pulled pork normally comes on a bun, but we asked for it without a bun and it was delicious. The meat portions are very generous. For sides, you can choose from potato salad, BBQ beans, jello, and pistachio parfait. You can purchase a $3 ticket for roasted corn on the cob, then order it at the roasting station. (The corn must be ordered separately and can take awhile, so plan ahead.)

There are several price options, depending on how much food you want (2011 prices are available online).

For $10 you can get The Wrangler, which includes 1 meat item and your choice of 2 sides, plus a 21 oz. drink.
The $12 Pony Express comes with 2 meat choices, 2 sides and a drink.
Since we had kids with us, we chose to order two $14 Trailblazer meals to split with the kids (they did give us extra plates and cups). We had 2 meat choices and 2 sides, plus a roasted corn on the cob ticket and drink. Each of us chose a meat and side dish, and we ordered 3 extra sides of roasted corn to round out the meal. We tried the pork and chicken, plus jello, baked beans and potato salad, which were all good. All 4 of us were so stuffed that we decided to wait until later to get our corn (which is worth the wait). If you're trying to save money, I'd definitely recommend splitting a meal with someone because it's the cheapest way to eat gluten free in the park.

For more gluten free theme park menus, check out my other posts on Disneyland and California Adventure.

Dairy Free Frosty's, Frappes, and Shakes!

2011-07-15T13:26:00.000-07:00

Nothing says summer like ice cream, and being dairy free doesn't mean you have to go without! Since dairy free ice cream is super expensive, I came up with a shake using frozen almond milk. We love Silk brand vanilla sweetened almond milk - the first time my son tried it he exclaimed, "It tastes like candy!" So I decided to freeze some in an ice cube tray.

For my first shake, I added Hershey's chocolate syrup, and while trying to lick the drops surrounding the blades without injuring myself, I decided that it tastes just like a Frosty from Wendy's. After that, we tried making a mocha frappuccino, and it tasted like liquid awesome. Dairy free has never been so good!

Chocolate Shake:
6-8 frozen vanilla sweetened almond milk cubes*
2-4 T. additional almond milk, not frozen
1-2 T. Hershey's chocolate syrup (it's dairy free)

*This recipe makes a small, child-size shake that works well in our little Magic Bullet blender. You may want to double or triple the recipe for an adult if you have a larger blender.

Put all ingredients in a blender. Add enough almond milk to make it blend easily, and blend until smooth. Serve with a spoon. (Use extreme caution when trying to scrape all the yummy goodness off of the bottom near the blades with your finger. It's not worth a trip to the emergency room...or is it?)

Variations:

Low Sugar Shake - Use original almond milk (with less sugar) and add a splash of vanilla for a low sugar treat, or to lower the sugar content when adding the yummy mix-ins below.
Coffee or Mocha Shake - Replace additional almond milk with 1/4 c. cold coffee for a coffee shake, with or without chocolate syrup. We tried it with chocolate syrup and it tasted like a Mocha Frappuccino from Starbucks!
Vanilla Shake - Omit the chocolate syrup and enjoy a vanilla almond shake.
Banana Shake - Add frozen banana chunks and more liquid almond milk for a tasty banana shake.
Peanut Butter Chocolate Shake - Add a tablespoon of peanut butter with either chocolate syrup or banana - or both!
Oreo Shake - Crumble a few Oreos in after blending almond milk, with or without chocolate syrup, and pulse a few times to distribute cookies throughout. We also like our Oreo shakes with coffee instead of additional almond milk. (Kinnickinnick's KinniTOOS are gluten free, dairy free, and fabulous.)
Mix in your favorite candy pieces or fruit - the possibilities are endless!

Gluten Free Strawberry Rhubarb Muffins

2011-06-24T13:40:00.000-07:00

I love the sweet/tart combo of strawberries and rhubarb. With both in season right now, it's a great time to try out these delicious muffins. You can make them dairy free by using almond milk, like we did, or use buttermilk.

1 1/2 c. GF flour blend*
3/4 c. brown sugar
1 tsp. xanthan gum
3/4 tsp. salt
1/2 tsp. baking soda
1/8 tsp. cinnamon
2 eggs
1/2 c. oil
1/3 c. almond milk or buttermilk (I used Silk Original Almond Milk)
1 tsp. vanilla
3/4 c. rhubarb, cut into 1/4-in. pieces (1 skinny stalk = about 1/4 c.)
1/2 c. fresh strawberries, diced (about 6 small strawberries)
Cinnamon and sugar for sprinkling on top

Combine dry ingredients in a large mixing bowl. In a separate bowl, mix together eggs, oil, milk, and vanilla. Add wet ingredients to dry ingredients, and stir just until blended. Fold in rhubarb and strawberries. Divide into 12 greased muffin cups. Sprinkle with cinnamon and sugar.

Bake at 375 degrees for 20 minutes.

*Brenda's GF Flour Blend:
1 c. brown rice flour
1 c. white rice flour
1/3 c. tapioca flour/starch
1/3 c. potato starch
1/3 c. cornstarch
1 T. potato flour
1 T. sweet rice (or sticky rice) flour

For a little more fiber, you can try substituting 1/4 c. sorghum for 1/4 c. of the flour blend, or add 1 T. ground flax.

Disneyland Gluten Free Menu

2011-06-17T16:27:00.000-07:00

If you're on a gluten free diet, Disneyland really is the happiest place on earth. Not only do they offer many selections that are gluten free - including GF hamburger buns, pizza crusts, and pasta - the gluten free items don't cost any more than other food options. So it's definitely worth the splurge to eat a couple meals at Disneyland, because nowhere else can we get a small GF pizza for $6.50!

We've been to Disneyland and California Adventure twice since going on the gluten free diet. The information I'm posting is from the 2010 GF menu, but you'll want to get an updated menu when you arrive to make sure you have acurate information, since there were additional GF items available in 2010 that weren't offered the first time we visited. You can request a GF menu at City Hall in Disneyland or Guest Services at California Adventure (click here for California Adventure GF options). We haven't tried all the restaurants - mainly because it was such a treat to get GF burgers and pizza that we mostly ate at those places - but I'll list all the information I have and tips for our favorite places.

GF Disneyland Ordering Tips
Be sure to specify that you're ordering off the gluten free menu before you place your order, since some restaurants will have a chef come to take your order. You'll typically need to allow an additional 10-15 minutes cooking time for your food, so if you're eating with non-GF companions, try to order your food first. Tip: We didn't bother with children's menus since the adult portion sizes are big enough that our children were able to split an adult GF meal - usually $6.50-$8 - for less than the price of 2 kids meals, which typically aren't a great deal for GF kids.

FANTASYLAND

Troubadour Tavern:

Tip: This restaurant is right next to the Princess Fantasy Faire, so you can grab a bite to eat while waiting for a show. We grabbed a couple Kid Power Packs with yogurt, cheese stick, apples, and juice (we asked the server to substitute chips for the crackers, which she kindly did) so our kids could snack while my daughter waited to dance with the princesses. The potato with barbeque chicken I had was good, but dry - not quite enough topping for the potato.

Bratwurst with Lays potato chips – no bun
Corn on the cob
Baked potato with barbeque chicken topping

Village Haus:

Tip: This restaurant is the only one near the kiddie rides in Fantasyland, so avoid it during peak lunch hours since it is very busy and hard to find seating. Also, we noticed that you pay more for a burger and fries here than for the exact same meal at Tomorrowland Terrace, which is not far away.

Hamburger or bacon cheeseburger with fries – request gluten free bun

TOMORROWLAND

Tomorrowland Terrace:

Tip: If you plan your meal time around the Jedi Training Academy (check times online), which is near the outdoor seating area, you can get dinner and a show!

Hamburger or bacon cheeseburger with fries – request gluten free bun
Grilled chicken breast sandwich with fries – request gluten free bun
Grilled vegetarian sandwich with fries – request gluten free bun
Grilled chicken salad with fat free raspberry dressing

Red Rockett’s Pizza Port:

Tip: We LOVED their pepperoni pizza, which is a great bargain at only $6.50! You pick up items a la carte here, so you'll have to ask for a chef to take your order. They have lots of indoor seating, so this is a great place to cool off in the afternoon.

Rice noodles with marinara sauce or tomato basil sauce
Pepperoni or cheese pizza – request gluten free crust
Planetary Pizza Salad – request a new base and bowl to avoid cross-contamination
Romaine lettuce with chicken breast and raspberry dressing

NEW ORLEANS SQUARE

Blue Bayou (the chef will come to the table and discuss customized GF options):

Tip: This restaurant requires a reservation during peak dining hours (call ahead up to 60 days in advance). When we were there, my husband had some grilled chicken and rice pasta which was okay, but not worth the high price. What you're paying for here is atmosphere - it's actually inside the Pirates of the Caribbean ride. If you have young kids, this is a great place to go around 2 p.m. because it's dark, cool and quiet. When my daughter was 2, she took a much needed nap while we ate.

§ Five Pepper Roast New York

§ Blackened Cajun Spiced Salmon

§ Tesoro Island Chicken

§ Broiled Port Royal Mahi Mahi

§ Broiled Filet Mignon

§ Bayou Surf & Turf (after 4 p.m.)

§ Kid’s meal can be modified to include grilled chicken and rice pasta. It also comes with carrots & celery sticks, and a drink - plus a cool pirate hat!

Café Orleans:

La Salade de Maison (house salad)
Crescent City Salmon Salad
French Quarter Blackened Chicken Caesar (request either raspberry or orange-cilantro vinaigrette)
Creole Ratatouille
Kids chicken breast – request rice noodles
Kids seared salmon fillet – request rice noodles

FRONTIERLAND

Rancho Del Zocalo:

Tip: This restaurant is a bit more expensive, but the food is fabulous. We ordered 2 Fire Roasted Chicken dinners ($13.50 each) and a side of chips and salsa ($4) to split with our kids, which provided plenty of food.

Vegetable tacos – request corn tortillas
Plain chicken tacos – request corn tortillas
Cheese Quesadillas – request corn tortillas
Cheese enchiladas in Cotija cheese – request corn tortillas
Cheese enchiladas with carne asada, Cotija cheese – request corn tortillas
Tostada salad, plain chicken or veggie, without the shell
Fire Roasted Chicken – request corn tortillas (includes rice, beans, shredded lettuce, cheese, pico de gallo, sour cream)

TOON TOWN

Tune-Up Treats:

Chef Salad – ask for dressing to check label
Kids hot dog with applesauce – they may or may not have a GF bun

MAIN STREET

USA

Plaza Inn:

Omelets, bacon, eggs, hash browns, sausage, bacon, ham, fresh fruit
Gluten free waffles can be made (allow extra time for preparation)
Baked chicken

Carnation Café:

Scrambled eggs, breakfast potatoes, bacon, ham, fresh fruit
Pan seared boneless chicken breast
Three cheese veggie sandwich – replace bread with gluten free hot dog bun
Oscar’s Choice Chef Salad – request no croutons and fat free raspberry dressing
Steak melt – replace bread with lettuce
Child’s hot dog plate – request gluten free bun

Lunch/dinner items served with a pickle and choice of fresh fruit, sautéed veggies, or salad

Coke Corner:

John Morrel, 100% beef hot dogs – request gluten free bun

Outdoor Vending Carts (you'll need cash for these):

Turkey Legs
Popcorn
Cotton Candy (made with a combination of vegetable and coconut oils)
Mickey faced premium ice cream bars on a stick

Nestle novelty ice cream bars are made in a plant that produces nut & wheat products.

Gibson Girl or Cone Shop:

Tip: When we eat a big meal in the middle of the afternoon, like at Blue Bayou or Rancho Del Zocalo, we just have ice cream for dinner while we watch a parade ($4 for a double scoop in a cup). We're on vacation after all!

All ice creams are made by Dreyers (only Cookies & Cream and Tollhouse Swirl are not GF)

California Adventure Gluten Free Menu

2011-06-15T15:04:00.000-07:00

The first time we went to Disneyland and California Adventure after going on the gluten free diet, I couldn't find any information online about what to expect. If you're on a gluten free diet, you know how scary it is to just "wing it" when it comes to eating. You can pick up a gluten free menu at Guest Services when you arrive (which I recommend, since the menus change a little each year). But for those who are like me and prefer to plan their meals ahead of time, I'm posting the menu from 2009, along with changes we observed in 2010 (and the 2010 prices). Scroll to the bottom for World Of Color picnic box information, and to find other theme park GF menus.

GF Ordering Tips at California Adventure

Always mention that you’re ordering gluten free items first, since the person taking your order will promptly go back and tell the manager or chef so that your order receives special attention. In the more upscale restaurants, the chef will come to the table to discuss your gluten free options. You’ll need to allow an extra 15 minutes or more for your food to cook, so if you’re traveling with others who don’t require GF foods, consider ordering your food before the rest of the group arrives. There are more gluten free options available than what is listed below, but only restaurants that offer gluten free alternatives are listed. When you’re used to forgoing the bun or bread on a regular basis, part of the fun of gluten free dining at Disney parks is getting to have your bread and eat it too!

GOLDEN STATE

Taste Pilots’ Grill:

Tip: This is the only GF burger place, but its central location makes it a great place to eat. The portion sizes are big enough that 2 kids can easily split an adult meal (around $7-$8).

Hamburger or cheeseburger with fries – request gluten free bun
Chicken salad – request grilled chicken breast in place of the chicken tenders, no cucumber sticks
Grilled chicken sandwich with fries – request a gluten free bun and ask for a fresh pan to be used

PARADISE PIER

Pizza Oom Mow Mow:

Tip: At $6.50 for a decent sized GF pizza, this is a great value. We ate pizza 3 times on our last trip!

Pepperoni or cheese pizza – request gluten free crust

Ariel’s Grotto:

Ask to speak to the chef or manager to find out what gluten free offerings are available.

PACIFIC WHARF

Cocina Cucamonga:

Child’s chicken taco with corn tortilla

Sides available – beans, peppers, onions, guacamole, sour cream, salsa, lettuce, tomato

Golden Vine Winery – Trattoria:

Request gluten free pasta with marinara sauce, butter or olive oil – (allow 15-30 minutes)
Chicken Bruschetta Salad, Pizzetta Salad, or Tuscan salad without the bread or croutons

HOLLYWOOD PICTURES BACKLOT

Award Wieners:

Tip: Another great value at under $6 for a hot dog and chips (they have Lays potato chips).

John Morrel, 100% beef hot dogs – request gluten free bun

SUNSHINE PLAZA

Burr-r-r Bank cones:

All ice cream is Dreyers (only Cookies & Cream and Tollhouse Swirl are not GF)

Outdoor Vending Carts:

Turkey Legs
Popcorn
Cotton Candy (made with a combination of vegetable and coconut oils)
Mickey faced premium ice cream bars on a stick

Nestle novelty ice cream bars are made in a plant that produces nut & wheat products.

WORLD OF COLOR:

There aren't any GF World of Color picnic boxes, but since we were with a mixed group of GF and non-GF friends, we ordered two different kinds and gave the GF options to those who needed GF food, and the folks who could eat gluten ate the rest - including all the desserts! Since ordering picnic boxes in advance guarantees you a seat for this amazing show, and saves you from having to show up before the park opens to stand in line for a ticket, it's worth the work of juggling the different boxes and trading food. Tip: If you're with a big group, ordering picnic boxes is a must if you want to all be at the same show. Picnic boxes must be ordered online at least 48 hrs. in advance (as of 2010). Pack a blanket to sit on because that will mark the area for your group and keep others from pressing in on you as the show starts.

The GF folks ordered the European Antipasto picnic boxes and ate the meat, veggies and cheese, but gave away the crackers and dessert. All picnic boxes come with a drink.
The non-GF folks ordered the All American picnic boxes and ate the fried chicken and coleslaw (and dessert), but gave their potato salad to the GF folks.
For the 2 GF little girls, we got a couple of the Little Squirts kids picnic boxes that came with yogurt, a cheese stick, apples and a bracelet (it's all about the bracelet). They gave the crackers and cupcake away, so we brought some GF crackers with us to round it out.
Dessert: We also discovered that the Greetings from California shop near the entrance to California Adventure carries gluten free chocolate chip cookies. They were expensive ($7), but it was worth it to have a dessert for the kids that was "official," with a picture of Minnie Mouse on the front.

Check the "Theme Park GF Menus" section to the left for past and future posts on menus at other parks like Disneyland, Sea World, Legoland, and Lagoon.

Easy, Gluten Free Cinnamon Rolls

2011-06-13T09:58:00.000-07:00

You'll need a fork to eat these soft, moist rolls, since the texture (and taste) is reminiscent of coffee cake. I modified a non-GF biscuit recipe that only calls for two ingredients to come up with these yummy rolls that can be thrown together in a snap. Plus, they don't require cutting in shortening - one of my least favorite baking tasks - so they're a winner when it comes to easy/lazy baking. The almond meal in the baking mix and almond milk provide a pleasant flavor nuance without screaming, "I taste like almonds!"

1 3/4 c. Pamela's Pancake & Baking Mix, divided
1 c. heavy whipping cream
Butter, brown sugar, and cinnamon for filling

Glaze:
1/2 c. powdered sugar
1 T. milk (I used Silk Original Almond Milk)
1/8 tsp. vanilla (or add more to taste if not using almond milk)

Combine 1 1/2 c. baking mix and 1 c. whipping cream in a bowl. Stir together until a stiff batter forms. Sprinkle remaining baking mix on a clean surface and knead dough 10 times, until most of the flour is incorporated and dough is easy to work with. Shape into a 6-in. log.

Roll out dough until it is roughly the size of a piece of paper and about 1/4 in. thick. Spread with a generous amount of softened butter (I used Land O Lakes spreadable butter with canola oil). Sprinkle brown sugar over top and smooth until the surface is covered, leaving 1/4 in. from the edge uncovered. Sprinkle cinnamon over top.

Carefully roll up lengthwise, pinching together any gaps in dough. Cut into 6 rolls and place in a round baking dish. (Place 5 in the outer circle, about 1/2 in. from the edge, and 1 in the center.) Bake at 375 degrees for 20 minutes.

While rolls cool for a few minutes, mix together the glaze ingredients. Drizzle glaze over top of rolls and serve warm to your husband who is clapping like a little child who's just been told he's going to Disneyland.

Gluten Free, Dairy Free Blueberry Muffins

2011-06-04T07:48:00.000-07:00

My aunt asked me to create some gluten free, dairy free blueberry muffins that taste like the ones from a Betty Crocker mix. I happen to think these taste better than the boxed mix, but I'm also partial to fresh blueberries. You can substitute frozen berries (as well as wheat flour and cow's milk), but fresh blueberries are cheap right now. So this is a great time to take advantage of the availability of fresh berries and enjoy some delicious muffins!

1 1/2 c. Brenda's GF flour blend*
1 c. sugar
1 1/2 tsp. xanthan gum (omit if using wheat flour)
3/4 tsp. salt
1/2 tsp. baking soda
2 eggs
1/2 c. oil
1/3 c. almond milk (I used Silk Original Almond Milk)
1/2 tsp. vanilla extract
1 1/4 c. blueberries (if using frozen, do not thaw)
White sugar sprinkles, optional

Combine first five ingredients in a mixing bowl. In a separate bowl, combine eggs, oil, almond milk, and vanilla extract. Add wet ingredients to dry ingredients and stir until combined. The batter will be thick. Fold in blueberries.

Pour mixture into greased muffin cups and sprinkle with sugar crystals for a fancy presentation, if desired. Bake at 375 degrees for 20-22 minutes. Let cool for 5 minutes before serving, since berries will be hot.

*Brenda's GF Flour Blend:
1 c. brown rice flour
1 c. white rice flour
1/3 c. tapioca flour/starch
1/3 c. potato starch
1/3 c. cornstarch
1 T. potato flour
1 T. sweet rice (or sticky rice) flour

For a little more fiber, you can try substituting 1/4 c. sorghum for 1/4 c. of the flour blend, or add 1 T. ground flax.

Gluten Free Applesauce Oat Muffins

2011-05-31T12:56:00.000-07:00

For a healthy, high fiber breakfast treat, try these yummy muffins which are also dairy free. You can make these with regular flour by substituting an equal amount of wheat flour and omitting the xanthan gum.

1 1/4 c. GF flour blend (I used 1 c. of my blend* plus 1/4 c. sorghum)
1 c. GF oats (I used Bob's Red Mill gluten free oats)
1/2 c. packed brown sugar
1 tsp. xanthan gum
1 tsp. baking powder
3/4 tsp. baking soda
3/4 tsp. cinnamon
1/2 tsp. salt
1 egg
1/2 c. unsweetened applesauce (I used a single serve cup of applesauce)
1/2 c. canola oil
1/2 c. vanilla sweetened almond milk (or other milk + a splash of vanilla)
1/2 c. dried cranberries or raisins, optional

In a large mixing bowl, combine first 8 ingredients. Mix in egg, applesauce, oil, and almond milk. Stir in cranberries, and divide into 12 greased muffin cups.

Bake 20 minutes at 375 degrees.

*Brenda's Flour Blend:
1 c. brown rice flour
1 c. white rice flour
1/3 c. potato starch
1/3 c. corn starch
1/3 c. tapioca starch/flour
1 T. potato flour
1 T. sweet rice flour

The last two flours are optional, but recommended for a texture that most resembles wheat flour.

Peanut Butter Cup Mud Pie - Gluten Free!

2011-05-25T14:09:00.000-07:00

This ice cream pie is my signature summer dessert. Since I originally used Oreos for the crust, I was delighted to discover KinniToos, Kinnickinnick's gluten free version of Oreos. (I've tried other GF sandwich cookies, but Kinnickinnick's are the best.) I used to make this in a 9"x13" pan for family gatherings, but given the expense of gluten free cookies, I've scaled my recipe back to a pie size. The portions may be smaller, but for peanut butter and chocolate lovers like me, it's a little slice of heaven!

1 box Breyer's French Vanilla ice cream (you won't use the whole box)
15 KinniToos cookies or Oreos
1/3 c. peanut butter
1/2 of an 8 oz. tub of Cool Whip (or make real whipped cream)
6 Reece's Peanut Butter Cups, each chopped into 12 chunks
Hershey's Chocolate Syrup

Set out ice cream to soften a little while you make the crust. In a mixing bowl, crumble the cookies into about 8 pieces per cookie. Do this by hand so you have big chunks, rather than smashing them into crumbs. (This is a good job for little kitchen helpers.) Mix in the peanut butter, adding more if necessary, until the cookies are glued together by the peanut butter. (I use a wooden spoon and crunch the cookies a little as I'm mixing.) Spread mixture evenly in a pie pan until the entire bottom is covered. The crust will not go up the side.

Using an ice cream scoop, drop 6 mounds of ice cream in a circle on top of the crust. Drop one more mound in the center. Using a spatula or the back of a large spoon, carefully spread the ice cream to fill in the gaps until the crust is completely covered. Drizzle chocolate syrup over top in a spiral, covering most of the ice cream. Sprinkle 2 chopped peanut butter cups over top, and freeze for 1 hour to harden a little.

Using a large spoon (or the ice cream scoop filled 1/4 full), scrape small sections of ice cream from the box and lay on top of pie. Scoop out enough small, thin sections to cover the whole pie, then carefully smooth together and press down. Cover with a thin layer of whipped topping to give the pie a nice, finished look. Freeze at least 2 hrs.

When ready to serve, top each slice of pie with remaining chopped peanut butter cups, about 1 peanut butter cup per 2 pieces of pie. (I don't put these on before freezing because the peanut butter cups taste better and are softer when they're not frozen.) For maximum flavor and presentation, drizzle each plated slice with a zigzag of chocolate syrup, extending over the edge of the pie and onto the plate.

Dairy Free Mud Pie:
To make a non-dairy mud pie, you can still use the same crust, since KinniToos are dairy free. Use your favorite dairy free ice cream (we like So Delicious vanilla ice cream made with soy milk). Instead of peanut butter cups, use a teaspoon to drop tiny mounds of peanut butter on the chocolate syrup layer (Hershey's syrup is dairy free). Sprinkle with Ghirardelli semi-sweet chocolate chips (also dairy free). Omit whipped topping and just smooth the top layer of ice cream. When ready to serve, sprinkle with more chocolate chips (and chopped peanuts, if you'd like more peanut flavor).

Save Money on a Whole Foods or GF Diet

2011-05-18T15:30:00.000-07:00

If you're trying to keep grocery costs down while living on a whole foods or gluten free diet, you already know that traditional cost-cutting measures don't always work. Sure, you can cut a couple hundred dollars from your budget using coupon techniques if you're able to live off of granola bars, cereal, chicken nuggets, and food-like substances that more closely resemble vitamin-fortified cardboard than real food. But if you choose to steer clear of most convenience foods - either because of gluten intolerance or the choice to eat natural, whole foods - you have to be a little more creative in how you stretch your grocery dollars.

In my post, The Healthy, Thrifty, Gluten Free Pantry, I gave an overview of typical foods you'll find in our pantry. Even though I cook most meals from scratch, I keep some healthy convenience foods on hand because a) I have two kids who would rather have me read to them than whip up the perfect risotto, b) life happens, so sometimes I don't have an hour to fix dinner because the dog ran away (again) and I have to chase him through my neighbors' backyards, in my slippers, while trying not to make eye contact with anyone, and c) sometimes I just need a break, so a box of Annie's Organic Gluten Free Mac n' Cheese provides an alternative to throwing a full-blown tantrum in front of my children. You can eat well without having to give up every convenience, and you don't have to choose between eating quality food and sending your kids to college. The key is to shop wisely.

Here is how we get the best deal on "real food" and expensive organic or gluten free products:

Learn sale cycles at local stores, then stock up on 3-4 months worth (freeze, if needed). Many products go on sale regularly (i.e. canned tomatoes and beans, cheese, tuna, crackers, milk). Even gluten free products have sale cycles. (Fred Meyer is currently offering Bob's Red Mill products 40% off.) Other items go on sale seasonally (i.e. canned pumpkin and apple juice in the fall, baking products at Christmas, ketchup and chips around summer holidays). If you keep track of how often you see sale prices on pantry staples, you'll be able to predict how long it will be until that item goes down in price again. This knowledge will help you know how much of an item to buy once it goes on sale (enough to meet your family's demands until the next cycle), and helps you determine whether or not to use a coupon or save it until the item goes on sale again. Which leads to...
Combine coupons with store ads. Even if you don't buy many prepackaged products, chances are you can still use coupons on paper products, cleaning supplies, beauty products, and condiments (unless you enjoy making your own ketchup). We mostly buy generic items, but I do clip coupons for items we use because a coupon combined with a sale will usually cost considerably less than the generic version. We also have a store in our area that honors double coupons, which means I can save double the coupon's value. However, I don't clip coupons for items we don't regularly buy (like junk food), because I don't want to be tempted to buy something just because I have a coupon for it. (For instance, it's not a good deal to get fruit snacks for $1 if the dollar I'm wasting on fruit-flavored corn syrup nuggets could have been spent on real fruit.)
Learn the rock bottom price for frequently purchased items and which stores regularly carry them at the lowest price. When we first began eating gluten free, I carried a notebook in my purse and jotted down which stores carried gluten free items, and the price of each item so I could compare them. I only pay the rock bottom price, which means I shop at several stores (although I don't go to every store each week). I check ads at the beginning of the week and plan to visit stores offering several items at or close to the rock bottom price.
Try lots of different brands - don't chose favorites. This is a hard one, because most of us develop loyalty to certain brands. Be willing to try a different brand if it's on sale or you find a coupon for it. You might be pleasantly surprised!
Look for meat that's close to its expiration date. I defy traditional advice and do not go to the store with a specific menu in mind. Instead, I stock up on pantry staples when they are on sale, so I always have lots of options, then plan my meals AFTER buying whatever meat and produce is on sale. (Check here to see how I determine the best meat price.) Sometimes the best price isn't advertised, but is found by perusing the meat section in search of clearance stickers. If pork chops are marked down below rock bottom price because the "sell by" date is tomorrow, I either plan to have them for dinner that night or freeze them once I get home.
Make your own convenience food by doubling recipes or setting aside half (instead of having leftovers) and freeze the extra amount. When I assemble a 9"x13" recipe, like lasagna or egg casserole, I make half in an 8"x8" dish for that day's meal, and put the other half in a disposable square pan for one of those nights when the dog runs away.
Use Amazon's subscription service. I discovered this amazing service a few years ago, and we save a ton of money on the gluten free products we buy this way. For instance, a 4 lb. bag of Pamela's Pancake and Baking Mix costs $16 at Fred Meyer. I order a box of 3 bags (delivered every 3 months) for $33 from Amazon, and save $5/bag! Plus, it's just fun to get stuff in the mail. Here's how it works:

If you see an item that says, "Subscribe & Save" underneath, you can save an additional 15% off the "best price" and get FREE shipping by simply signing up to have it sent to you on a regular basis. You decide how often you want it (every month, 3 months, 6 months) and may cancel at any time. You can change the frequency it's delivered, cancel a shipment, or request an additional shipment whenever you want - and it's always at the discounted price with free shipping. You can see some of the items we subscribe to in my store on the tab above.

Shop like a pro and you can eat healthy, whole foods while still saving for Junior to go to college.

Subscribe to this blog if you'd like to receive emails with more tips for healthy eating on a budget, gluten free recipes, and travel tips. For more information on the gluten free diet, visit my Gluten Free Survival Guide (on my original Joyful Choices blog) or leave a comment below. Thanks for visiting!

The Healthy, Thrifty, Gluten Free Pantry

2011-05-14T12:43:00.000-07:00

Feeling the pinch of higher grocery prices? According to a recent article in the Idaho Press Tribune, the cost of groceries has gone up 30% in the last 5 years. As of the end of April, the cost of gas and food in the U.S. has gone up 4% this year, and the price of chicken, milk, and bread is not expected to go down for another 6 months. What that means is that if we want to maintain our already-tight grocery budget of about $100/week for our gluten free family of 4, we need to be even more careful how we shop for food. (Those of you on the gluten free diet know how much more expensive GF foods, like breads and pastas, can be.)

I outlined my grocery shopping strategies and menu planning philosophy on my original Joyful Choices blog. In this post, I'd like to go into detail a little more about what kinds of items you'll find in my pantry, as well as items you will not find (that last part is the key). Not surprisingly, we consume very few convenience or pre-packaged foods. We don't buy fruit snacks, individually packaged snacks, or frozen dinners. Yes, it takes longer to cook from scratch, and does require a little planning, but home cooked meals taste better, are better for the environment because of reduced packaging waste, and they're better for you - just ask my husband who effortlessly lost over 40 lbs. in 2 years by cutting back on sugar and processed foods.

So what is in our healthy, thrifty, gluten free pantry and freezer?

Lots of potatoes - russets (we ARE from Idaho), red potatoes, yams, hashbrowns
Plain rice, brown rice, wild rice, and quinoa (a GF grain with protein)
Corn products - corn tortillas, frozen corn on the cob, polenta
Multigrain Chips and Mission Tortilla Chips from Costco, Nut Thins crackers
GF oats for homemade oatmeal, granola, and desserts (through Amazon)
GF flours (kept in fridge), baking products, spices, oils

GF pasta - Ancient Harvest quinoa spaghetti/linguine, Tinkyada rice penne/lasagna
Pamela's bread mix (through Amazon), homemade bread mix (I save end pieces in the freezer to make bread crumbs and homemade stuffing cubes for Thanksgiving)
Canned tomatoes, beans, spaghetti sauce, salsa (stock up when on sale)
Snacks - lightly salted mixed nuts or natural almonds, Trio bars and Nut Clusters from Costco, raisins and dried cranberries, popcorn kernels for homemade popcorn
GF cereals bought with coupons, like Rice Chex and Corn Chex (for homemade Chex Mix), and Kix or Berry Kix (for snack mixes with dried fruit and nuts)
Frozen convenience foods - Kinnickinnick GF hamburger buns, GF taquitos, Udi's and Kinnickinnick's GF pizza crusts, Alexia Sweet Potato Fries, hamburger patties and Costco Salmon Burger patties (all bought on sale & used sparingly)
Frozen veggies (plain, no sauce) and frozen berries

You may have noticed that I didn't list canned fruits and veggies, a typical staple in most homes. In one of my posts containing a weekly menu of favorite GF recipes, I outlined how we buy fresh fruit year round. The price of a bag of spinach or frozen veggies for roasting is also the same year round, so we add variety to our diet by eating ONLY whatever fruits and veggies are in season and, therefore, the least expensive. This means that I make most of my menu decisions after going shopping, rather than before, so I don't feel locked into buying something that is expensive that week. Instead, I shop 2 or 3 stores on 2 different days, and only buy what's on sale. So when cucumbers and grape tomatoes doubled in price last month, we went without those veggies on our salad for a while.

This same strategy also guides my meat choices, because I limit myself to ONLY fresh meat that costs $2/lb. or less for boneless meat (chicken breasts, pork ribs/chops/roasts, beef roast), $1/lb. or less for bone-in chicken (whole or cut up fryers), and $2.50/lb. or less for ground beef and bratwurst-style sausages. Don't overlook dark meat, bone-in chicken. It's higher in protein than white meat, tastes better than boneless chicken breasts when grilled because it stays moist, and a whole leg quarter often costs half the price of a large breast. (If you don't like eating meat on the bone, use tongs and a fork to carefully remove the meat from the bone after it's cooked and while still warm, since it will be easier to remove than when it's raw or refrigerated.) Since we eat only nitrate-free bacon and lunch meat (like Hormel Natural), those items are bought with coupons and used sparingly. When I find a good price on meat, I buy extra to freeze for later. We also eat a lot of eggs, which are still the cheapest way to get protein, and are very nutritious.

Other ways we have increased nutrition and cut out sugar or artificial ingredients, without breaking the budget, include:

Replacing juice with orange wedges - I can get 4 oranges (16 wedges) for less than the price of a half gallon of juice (8 8-oz. servings). Each wedge provides some vitamin C, and the kids have adjusted to drinking water or milk with breakfast. The orange also provides some fiber along with the natural sugars, to help keep insulin levels in check (since a spike in insulin at breakfast can cause sugar cravings and hunger later in the day). Plus, there's no container to toss in a landfill.
Replacing syrup with fruit-sweetened pancakes topped with butter and a light dusting of powdered sugar. We used to use real maple syrup, since everything else on the syrup shelf primarily contains corn syrup and artificial ingredients, but real syrup is expensive and still full of sugar. So I either make pumpkin pancakes, apple cinnamon pancakes (by simply substituting applesauce for the pumpkin in my pumpkin pancake recipe), or blueberry pancakes made with fresh or frozen berries. I've even tried strawberry pancakes made with unsweetened, strawberry flavored applesauce, and topped with sliced strawberries and whipped cream. (The key to my moist, delicious pancakes is cooking them in bacon grease. Why drain the grease when it makes your pancakes taste like doughnuts? I'll share more later about why fat is NOT our enemy.)
Replacing sandwiches with quesadillas a few days a week. Gluten free bread is expensive, often low in fiber and high in sugar (which is necessary to feed the yeast). Corn tortillas are cheap (I stocked up when they were $1/30 tortillas, and froze several packages in freezer storage bags). They have some fiber (roughly the same amount of fiber and carbs as 1 slice of wheat bread), and don't contain sugar (read labels, since Mission brand tortillas have added sugar). With some shredded cheese, a little leftover chicken and black beans, quesadillas are high in protein without the nitrates found in most lunch meats or artificial ingredients found in sandwich spreads. Served with salsa, quesadillas also provide a serving of veggies and antioxidants.

These are just a few small, healthy changes that also save us money. You can have a healthy, thrifty, gluten free pantry. It takes a little work and discipline, but it's worth it to eat delicious food and keep your grocery expenses from taking over your monthly budget. Besides, keeping food costs low is one way we maintain our vacation budget despite the lackluster economy and our current unemployed status. Check back for upcoming posts on theme park vacations with kids, including how to vacation on a budget and find gluten free options at popular destinations like Disneyland!