When people hear about my gluten-free, dairy-free, non-garlic/onion diet, they often ask: "What do you eat?"
I'll probably say this may times in this blog: I like to think about what I
can eat instead of what I
can't.
This is a picture of things I always have on hand to keep my diet varied but still "safe" to eat. After I started this post, I realize that this selection changes from time to time, depending on my culinary mood and the season. Look out for more "staple" items and accompanying recipes in the future.
Bottom Row (left to right):
Veggies: I had some broccoli and red pepper in the fridge. Since I'm on-the-go a lot, I like to wash and prepare my veggies when I get back from the market and store them in ziplock bags or tupperware containers.
Fruit: Apples were on sale for $1.99 a bag at a Chinese grocery store. Last week I had some locally grown peaches- a bit pricey at $3.50/ 6 peaches at the farmer's market but so delicious when they're in season. I always like to keep fruit on hand for a quick nutritious snack or dessert.
Lemon: so useful! I use lemons to perk up a glass of water, stuff inside whole chickens for roasting, make lemon-honey tea, dress salads with olive oil, cook with fish... the possibilities are endless!
Second row (left to right):
Turmeric: a lovely yellow powder used in Indian dishes that acts as an anti-inflammatory. Great for people with UC. I use it in my go-to chickpea/potato/cauliflower meal.
Eggs: quick and easy protein. Eggs are one of the big 5 allergies (gluten, dairy, egg, nut, soy) but if you can eat them, they are a cheap source of protein and can be made so many ways. I like mine over-easy, soft boiled and scrambled. They are also essential to
Bob's Red Mill Gluten Free Pancake Mix.
Butter: First off, I know this is dairy. However, my naturopath told me that butter is actually good for people with colitis because of the formation of the fatty-acid chain. I use butter mostly in my cooking but also love it on gluten-free toast. I get salted organic butter for the flavor.
Third row (back row):
Bob's Red Mill Gluten Free Pancake Mix: Pancakes are easy to make and tasty at any time of day. I make mine with almond milk.
Sesame oil: I use this a lot in stir fries to give that "Asian" flavor. Also tasty when used instead of mayo in chicken salads.
Nuts: If you're not allergic, they're great for snacking! I get the
Back to Nature brand- the size is perfect for your purse/backpack! I keep them around in case I get hungry on the bus. I will also add nuts to salads and stir-fries from time to time to add variety and crunch. Always be careful and READ THE LABEL because sometimes roasted nuts contain gluten.
Bay leaves: for stock and soups. Store-bought stock
always has onion/ garlic and it is difficult to find a gluten-free, dairy-free soup. So I make my own!
Maple syrup: for pancakes. I am Canadian after all. I bought this organic bottle at
Shoppers Drug Mart (to be honest I do a lot of shopping there due to convenience and their rewards program). The taste is light and delicious. I also keep Aunt Jemima's in my fridge but the real stuff is better by a mile.
Dried thyme: I use this to give meats and fish flavor in the oven. Thyme was just available in the spice rack when I moved in with my roommate and when I gave up garlic/onion for good, it became a regular in my dishes. Dried oregano, basil and parsley are also used in my kitchen, but not as often as thyme.
Honey: It is hard to find an inexpensive, easy-to-prepare, gluten-free, dairy-free dessert. Sometimes I just settle for a cup of honey-lemon tea. Honey is also lovely when used to roast chicken.
Back row (left to right):
Green tea: This is also from
Shoppers Drug Mart. I need my caffeine but usually coffee is just too hard on the gut. (I cheat for sure but try to limit it to 2 cups a week). Green tea (hot or iced) is a tasty alternative and delicious with honey.
Almond milk: Again, this is from
Shoppers Drug Mart. I recently switched from rice milk to almond milk because I like the flavor more. I use almond milk/ rice milk in mashed potatoes, smoothies, pancakes and just to drink! When shopping for non-dairy milk, I avoid
carrageenan like the devil. I learned from my naturopath that carrageenan is used in animal studies to
induce colitis! As far as I know,
Almond Fresh and
Rice Dream do not contain carrageenan- but CHECK THE LABEL EVERY TIME!
Gluten-free tamari: "Soy sauce contains gluten?!" That was my first reaction on the gluten-free diet. Thankfully, gluten-free tamari is available and generally the same price as soy sauce. I use it in stir fries, sushi take-out, rice noodles, to add flavor to soup and stews... most things requiring an "Asian" flavor. I use the
San J brand but
Bragg's gluten-free soy/ tamari sauces are also highly recommended among the gluten-free community.
VH soya sauce is also gluten-free but as always- CHECK THE LABEL.
Orange juice: I use this for smoothies and to take my daily
pro-biotic. This was a steal- 2 for $5 at... you guessed it:
Shoppers Drug Mart. I don't mind pulp but buy the no-pulp kind in case any houseguests don't like pulp.
Olive oil: I use this almost every day. I have heard of olive oil snobs but I just went to the oil aisle in my local supermarket and picked out the cheapest bottle of extra virgin olive oil. It is great for dressing salads, roasting potatoes and chicken, mashed potatoes, and as a cooking oil.
Hidden:
White rice: I'm Chinese so this has always been a staple in my kitchen, even before the gluten-free diet. Brown rice is "healthier" because it has fiber
but for people with IBD, fiber is often difficult to digest, especially in a flare. I use white rice to accompany stir fries, for fried rice and
congee (Chinese breakfast porridge). I prefer white rice as my staple starch over potatoes because it is easier to store. I've had potatoes go bad even in the darkest of my cupboards but my white rice in my $3.99 Ikea box has never failed. Post on how to cook white rice (in a rice cooker and in a pot) to come.
Not shown:
Ginger: also known for its anti-inflammatory qualities. I use this in combination with my gluten-free soy sauce for "Asian" flavors in many dishes.
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