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Stocking the Gluten Free Pantry

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Chazz is an Interior Decorator/Consultant/Retailer, amateur photographer, cook, gardener, handyman, currently restoring 1880 Victorian.


Necessities and Niceties to Stock Your Gluten Free Pantry

I could never have stuck to a gluten free diet without a well-stocked gluten-free pantry. Having gluten-free pantry staples on hand and the fixings for a variety of fast and easy-to-make gluten free meals can make the difference between sticking to a diet -- especially in the beginning -- or succumbing to the convenience of (non-GF) take-out or delivery when you have an extra busy schedule or unexpected guests.

It took us quite a while to find everything we needed to know about gluten-free living and to make a list of basic GF supplies we needed on hand to make the switch. Some items we tried were not to our liking so we tried others until we discovered which products we liked.

We hope that sharing our experience and what we learned will make it easier for you to stock your own gluten-free pantry. This page provides information and resources for stocking the gluten-free pantry. Your gluten-free pantry staples may differ from ours since it depends on what you like to eat, but you can easily make substitutes that will help you make a healthy, fast and gluten-free meal or snack quickly and easily.

Gluten Free Basics

Tinkyada Brown Rice Lasagne Pasta and Spaghetti, King Arthur Gluten Free Multipurpose Flour, Annie Chun's Pad Thai Noodles, GF Harvest Organic Rolled Oats, SunButter Sunflower Seed Spread, Lundberg Basmati Brown Rice, and GF Non-GMO Popcorn. All at

Tinkyada Brown Rice Lasagne Pasta and Spaghetti, King Arthur Gluten Free Multipurpose Flour, Annie Chun's Pad Thai Noodles, GF Harvest Organic Rolled Oats, SunButter Sunflower Seed Spread, Lundberg Basmati Brown Rice, and GF Non-GMO Popcorn. All at

Going Gluten-Free: Getting Started

Once we had learned about gluten and gluten-free dieting and compiled lists of which ingredients were okay and which were not allowed on a gluten-free diet, we were ready to get started. The next part was a lot easier.

It took less than a weekend to clear out the banned items from the pantry and make room for our new gluten-free staples. First we checked labels and collected unopened gluten containing items to donate to the local food bank. We discarded opened boxes and bags of gluten containing items and cleaned and re-lined the cupboards.

Then we grabbed the list we had compiled during the previous weeks and added what we needed to replace with a gluten-free version or substitute. We hopped in the car, dropped off the donated food items and, list in hand, shopped at a few local stores and managed to cross off about the half of the items on our list.

We came home and stocked our shelves with our newly purchased gluten-free staples and then ordered what we did not find locally on-line. By the end of the week, our internet purchases had all arrived and we were cooking!

2 Tips to Help You Stick to a GF Diet

When the temptation is to blow it and order a wheat-crusted pizza

1. Splurge on a few Gluten Free convenience foods to have on hand when time is of the essence or you're too tired to cook "from scratch."

2. Keep some home-made gluten free meals in the freezer for times like that.

Brunswick Stew is one of my favorite one-dish meals to freeze ahead. Defrost ahead of time or, if last minute, just pop the frozen stew in a bowl and defrost it in the microwave before heating.

It'll be hot and steaming out of the microwave or on the stove in less time than it would take to have that Take-Out Order delivered!

Add Gluten-Free cornbread or biscuits (made quickly and easily from the mix in your pantry) and you've got a healthy, hearty, and delicious Gluten Free meal.

Gluten Free Convenience Mixes & Foods

Chebe Gluten Free Cinnamon Roll Mix, Annie's Homegrown GF Creamy Deluxe Rice Pasta Dinner,  Mrs. Leeper’s GF Beef Stroganoff, Scharr GF Pizza Crusts,  McCormick GF Chili Seasoning Mix, and GF Good Foods Cajun Jambalaya Family Meal for 4. All from

Chebe Gluten Free Cinnamon Roll Mix, Annie's Homegrown GF Creamy Deluxe Rice Pasta Dinner, Mrs. Leeper’s GF Beef Stroganoff, Scharr GF Pizza Crusts, McCormick GF Chili Seasoning Mix, and GF Good Foods Cajun Jambalaya Family Meal for 4. All from


What to Avoid When Shopping for Gluten Free Foods

It is very important to check labels

Even if you have purchased an item before, it is important to check the ingredients label in products that are not labeled and certified Gluten Free each time you shop.

Manufacturers will sometimes change the ingredients in their products, so it is important to check ingredients on any item that is not "officially" labeled Gluten Free.

Since not all gluten containing ingredients are as obvious as "wheat," it is important to avoid foods that list any of the ingredients in the chart below on their label.

Avoid Products With These Ingredients:

Some of these products (such as soy sauce) are available in Gluten Free versions, which can be eaten on a GF diet, but avoid versions that are not certified Gluten Free.




• Barley

• Farina

• Seitan

• Blue Cheese

• Filler

• Self-basting poultry

• Broth

• Flour

• Soy sauce

• Brown rice syrup

• Groats

• Spelt

• Bulgur

• Imitation crab or lobster

• Triticum

• Cheap chocolate

• Malt (all types)

• Wheat

• Cheese spreads

• Rye

• White Pepper

The Following Ingredients MAY Contain Gluten:




• Artificial Color

• Glucose syrup

• Seasonings

• Baking Powder

• Ground spices

• Smoke flavoring

• Caramel color or flavor

• Hydrolyzed Protein

• Soy

• Chutney

• Maltose

• Stabilizers

• Curry powder

• Miso

• Suet

• Dextrin

• Mixed Tocopherols

• Vegetable gum or starch

• Emulsifiers

• Natural flavors or juices

• Vegetable protein

• Food starch

• Oats, Oatmeal

• Vitamins

Scroll to Continue

Not Sure If a Gluten-Free Diet is Right For You?

You can learn about the symptoms of Gluten sensitivity, allergies and celiac disease at

Your Gluten Free Resource.

If you think you would benefit from a Gluten Free diet, consult your health care practitioner.

How Many Members of Your Household Follow a Gluten-Free Diet?

Many Pantry Items are Naturally Gluten Free. Some of these include:




• Almond Extract

• Cumin

• Nuts (Raw, not processed)

• Applesauce

• Dry Active Yeast

• Onions

• Almonds (raw)

• Dry Beans

• Oregano

• Baking Soda

• Dry Mustard

• Parsley

• Balsamic Vinegar

• Evaporated Milk

• Poppy Seeds

• Basil

• Extra Virgin Olive Oil

• Rice

• Black Pepper

• Fresh Produce

• Rosemary

• Brown Sugar

• Garlic

• Sage

• Canola Oil

• Ginger

• Sea Salt

• Cashews (raw)

• Honey

• Sesame Seeds

• Chives

• Jams and Preserves

• Stevia

• Cinnamon

• Maple Syrup

• Sugar

• Cloves

• Molasses

• Thyme

• Cocoa Powder

• Nut Butters

• Tomato Paste

• Coconut Milk

• Nutmeg

• Tuna (canned)

• Cream of Tartar


• Vanilla Extract


More Gluten Free Options

Katz Gluten Free

Offers a wide variety of Certified Gluten-Free, Kosher products.

From breads, cookies, donuts, and muffins to pizza crust, pies, mixes and more, their growing line of gluten free offerings is exceptional.

Site also has a collection of gluten free recipes.

Free Samples are Available for first-time customers.

Some of Our Favorite Gluten Free Recipes

• Japanese Mochi
Recipe for Mochi, a GF Japanese treat of sweet rice pounded to flour that is steamed and used to cover a red bean or other filling. Includes how-to videos.

• Brunswick Stew Recipes
Brunswick Stew is a Southern American Dish that is delicious, gluten-free, healthy, and hearty. Freezes well. Can be made vegetarian or vegan.

Tender Wine Infused Leg of Lamb
Elegant, easy tender wine infused lamb recipe. Slow cooked, aromatic, perfect for entertaining a crowd or scaled down for a romantic dinner for two.

Gluten-Free Greek Wedding Cookies
Melt-in-your-mouth richer-than- shortbread Greek Wedding cookies or kourambiethes in a GF version. Easy to make and can be frozen.

Gluten Free Bread Recipe for Bread Machines
Making gluten free "rye" bread at home is easy. Much healthier and tastier than packaged GF bread and it costs a lot less.

10 Minute Chocolate Fudge
People will think you slaved over this delicious fudge for hours instead of 10 minutes!

Peach Soup Recipe
Easy no-cook chilled peach soup is vegan, gluten-free, healthy and, with Greek yogurt instead of sour cream, virtually fat-free.

Calamari Salad Recipe
My Grandmother's traditional Italian Calamari Salad is healthy, low calorie, economical, satisfying and delicious year 'round.


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Thank you for visiting . . . - Before you go

norma-holt on January 01, 2013:

A new blessing on this lovely lens and may you have a wonderful, successful and happy 2013. Hugs

SailingPassion LM on September 21, 2012:

I went Gluten free a couple of years ago, but I am the only one in the family who is. I make most things gluten free now and I don't think anyone notices the difference. In fact my daughter seems to prefer it.

NYThroughTheLens on September 16, 2012:

Ahhhh! I wish I had known about this lens two year ago when I tried out a gluten-free lifestyle for a bit on the advice of a doctor. It was frustrating. I am bookmarking this. Much love.

Linda Jo Martin from Post Falls, Idaho, USA on September 11, 2012:

We're going gluten free and I'm learning how to cope... and this lens helped. Thank you!

Ruthi on September 02, 2012:

Stocking the gluten-free pantry is sure made easier with the resources shared here in this article. I was surprised to see the list of foods and ingredients to avoid.

Monica Ranstrom on September 02, 2012:

I'm starting to eat the Paleo way so getting rid of gluten is my first big step. After one week of no gluten, rice, or corn products I've lost 5 pounds and I feel so great! I had no idea gluten was what was making me feel so sluggish!

Renaissance Woman from Colorado on September 02, 2012:

Very informative and helpful. I was quite surprised by some of the items that are not gluten-free. Living healthy is very important to me, so I find this kind of feature very interesting. Thank you!

Hannah Writes on September 01, 2012:

While no one in my home requires a gluten free diet, I have had guests who do. Imhave a Whole Foods and Trader Joe's in my area to get the right foods when the need arises. Great lens!

norma-holt on September 01, 2012:

You have done a superb job with this subject, Featured on Blessed by Skiesgreen 2012-2. Hugs

BarbaraCasey on September 01, 2012:

Wow. I didn't realize there was so much gluten-free stuff already available. Lists like you've included really help, because you don't always know what's in some products.

WinWriter on September 01, 2012:

I recently found out that I need to start eating gluten free. Thanks for such a helpful lens. *Blessed *

WinWriter on September 01, 2012:

I recently found out that I need to start eating gluten free. Thanks for such a helpful lens. *Blessed *

manutara69 on September 01, 2012:

Wonderful lens. It's great to know there are so many choices now for people with gluten allergies.

Natashalh LM on September 01, 2012:

I've been trying to eat less gluten, but I'm not gluten free. Fnding GF products is far easier than it used to be!

Stephanie Tietjen from Albuquerque, New Mexico on August 31, 2012:

An excellent resource with photos that Wow--esp. the intro.

Fcuk Hub on August 31, 2012:

Having gluten free diet is not easy. Tanks for sharing such a great tios :)

anonymous on August 31, 2012:

What an excellent resource you are providing for those who have to be gluten free. Your list of naturally gluten free items in the pantry is encouraging I'm sure... and I'm adding a little gluten free angel dust to this excellence!

JoshK47 on August 31, 2012:

Great info for those who are allergic to gluten! Thanks so much for sharing! Blessed by a SquidAngel!

Squidpress on August 30, 2012:

you made it quite the yummie looking page

tobydavis on August 30, 2012:

Fantastic lens! Loooads of fab info for us Gluten Free Peeps! :-)

bossypants on August 30, 2012:

I've heard of Gluten-Free, of course, but haven't really investigated it. It sounded like too much of a sacrifice, but your generosity in sharing your finds would make it a lot easier to start eating gluten free!

MyBabyBoo on August 29, 2012:

Fantastic lens, awesome job!

thememorybooksh1 on August 29, 2012:

Perfectly done.. well written lens.

beindustrial on August 29, 2012:

Cool lens about gluten-free products. I wish I can easily find these stuff here in our local grocery.

babyandme on August 28, 2012:

Great lens! Thank you so much for all the valuable information you have shared. May God bless you! :)

MartieG aka 'survivoryea' from Jersey Shore on August 28, 2012:

Nicely done--my daughter suffers from a sever case of celiacs and I am always looking for new, gluten free foods. ~~~Blessed~~~~

Rosaquid on August 28, 2012:

Helpful! I'm sending this link to my daughter. Thanks!

Dan from CNY on August 28, 2012:

Strange how all of a sudden people develop this allergy.

Barbara Radisavljevic from Paso Robles, CA on August 27, 2012:

What a a great selection of Gluten-free foods you have put together!

Ann Hinds from So Cal on August 27, 2012:

I have done my research but you have more information here that is helpful. BTW, well-deserved purple star! Blessed

SheilaMilne from Kent, UK on August 27, 2012:

It's truly helpful for me to be able to know how to find suitable foods for my friend. It gives me so much more choice and a possibility for her to eat the same food as the rest of us.

aquarian_insight on August 26, 2012:

This is a fabulous resource for all of us on a Gluten free diet. Thank you. *blessed*

dahlia369 on August 26, 2012:

This is really a huge list of products, thank you!! :)

RestlessKnights on August 26, 2012:

Good lens. I've been thinking about trying a gluten free diet, now I know a little bit more.

anonymous on August 26, 2012:

This is an amazing lens... it definitely defies the notion that gluten-free has to be a horrible way to eat :) My mom has to eat gluten-free and to say the least, I'm not a huge fan of the taste of most GF foods... your lens gives me a few ideas... thanks for sharing!

bender2003 on August 26, 2012:

I am also surprised with the variety of different gluten free products...

Chazz (author) from New York on August 26, 2012:

@AlleyCatLane: Thank you so much. Hope your friends and family find it helpful.

AlleyCatLane on August 24, 2012:

Extremely helpful lens for people who have to avoid gluten. I sent it to FB so my friends and family would see it. There are several who must avoid gluten.

anonymous on August 23, 2012:

Wow, lots of variety in items.

Itaya Lightbourne from Topeka, KS on August 23, 2012:

Yeup, there are now tons of gluten-free items that one can choose from. I think it's great as more and more are realizing they have sensitivities to gluten. Blessings! :)

poutine on August 23, 2012:

I didn't know there were so many gluten-free products on the market.

David Stone from New York City on August 21, 2012:

You did the research thoroughly enough to make a great guide. Nice work. You made it look easy. Thanks.

chas65 on August 20, 2012:

Until i heard them discussing gluten sensitivities on The View, I had no idea what a problem gluten could be to so many.

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