Packing a Gluten Free Lunch

Packing lunch when you’re on a gluten free diet may feel like a challenge since most lunch staples, such as bread, tortillas, and pita contain gluten. Gluten is a protein present in all forms of wheat, barley and rye and while most bread is made with wheat flour, a sandwich doesn’t have to be off limits. Fortunately, there are some breads which are made from ingredients such as tapioca or rice flour that are gluten free, and are making that brown bag staple, the sandwich, a possibility again.

It’s great to know that you can have your “sandwich and eat it too,” but there are many other options for packing a healthy and delicious gluten free lunch.

Start with the basics

• Focus on foods that are naturally gluten free, such as fresh produce, unprocessed meat, poultry, cheese, seafood, eggs, milk, and nuts.
• Read labels carefully. If there is any doubt, call the manufacturer.
• Avoid cross contamination with gluten containing foods.

Use your appetite and creativity as a guide

• Spread peanut or almond butter on gluten free bread, top with raspberry jam and fresh raspberries.
• Corn tortillas make a great vehicle for a midday meal. Fill them with mashed pinto beans or cooked vegetables. Add some Monterey jack cheese for a lunch that takes you south of the border.
• Try a whole grain salad starting with a base of quinoa, millet, kasha or brown rice (all gluten free). Add your favorite veggies (steamed or fresh) and drizzle with your favorite gluten free salad dressing.
• Make deli roll ups. Choose a brand of gluten free cold cuts, such as Black Bear, and roll it with natural cheese, avocado and tomato. Roll in Bibb or Iceberg lettuce to add texture and crunch.
• Cook up a pot of bean and vegetable soup, chicken and rice or vegetable chili using homemade stock or gluten free broth as a base. Heat thoroughly and in a thermos. Soups and chili are great make-ahead items and can save you time.
• To satisfy a sweet tooth, try fresh fruit, yogurt or pudding, which not only taste great, but also provide necessary vitamins and minerals. Be sure to check the label to make sure any packaged items are gluten free.
  
• Finally, visit the health and wellness section of ShopRite.com for more information on living a healthy, gluten free lifestyle. And while you’re there, you can also view a complete listing of the gluten free items we carry.

For more tips, information and healthy recipes, visit the health and wellness section of ShopRite.com