Today we’ve got a great guest post on eating a frugal gluten-free diet from my friend (and Springs Bargains reader) Melissa. Thanks so much for taking the time to share with us, Melissa!
Image from whatshername on Flickr
The day I found out I was allergic to gluten, I thought I might not survive. Can a person really live without eating bread, cinnamon rolls, and pizza? I’d never heard of anyone! I was pretty sure I wouldn’t last long. I went online and searched for “gluten free diet.” When I realized how many items contain gluten, I just sat there stunned. Then I went to the grocery store and saw the prices of items marked “gluten free.” I wondered if our grocery budget would survive either.
In my grief, I called my mom and she gave me a very important assignment. She advised me to sit down and make a list of all the food I could still eat. Wow, I could still eat a lot of really tasty food! Five years later, I’m still alive, I’m a lot healthier, and I feel great!
Whether you’ve been diagnosed with Celiac Disease, have a gluten allergy or sensitivity, or just want to cut back on wheat, here are some tips for keeping inside your food budget.
1) Concentrate on naturally gluten free foods – fruit, veggies, meat, beans, rice, potatoes, milk, cheese… the list goes on and on. Instead of trying to find a special gluten free recipe and buying all the expensive ingredients, look for regular recipes that are naturally gluten free. Follow the sales listed here on SpringsBargains and plan your menus around items that are naturally gluten free.
2) Avoid specialty stores, unless they are having special deals on gluten free items. Do as much shopping as possible at King Soopers, Safeway, and Albertsons. Keep your eyes peeled for those gluten free indicator stickers. If an item is on sale, take a minute to look over the item. If you decide to purchase it, remember that it should replace something on your menu for that week. Buying both items doesn’t save you money!
3) I invented a “two pot” rule for eating pasta. For example, if we eat spaghetti, I make two pots — one that is gluten free and one that isn’t. My husband eats a lot of spaghetti and feeding him gluten free spaghetti would cost a fortune! Although it is more work, the rule does save us money.
4) Stock up during sales. There are a few gluten free items I buy and I stock up when/if those items go on sale — Pamelas mixes (often cheapest on Amazon), Progresso Cream of Mushroom soup, Betty Crocker mixes, Mix 1 Drinks, KIND bars, Tinkyada pasta, Udi’s granola, RiceWorks, Mission Tortilla Chips, Nut-Thins. Sales are few and far between, but they occasionally come around. Never stock up on an item unless you’ve tried it and like it.
5) Attend the local gluten free expo. Each year, the local celiac support group hosts this event. I come home with bags of free samples, coupons, and new ideas.
6) Occasionally shop at a scratch and dent stores. I have a friend who buys me gluten free flours, mixes, crackers, etc all for under a dollar at scratch and dent stores. With these flours, you can make your own mixes.
7) Become a member of BeFreeForMe.com, which is a coupon and sample site for gluten and allergy-free consumers.
8) If you must have a loaf of bread, a pie crust, or a pizza crust (and don’t have time to make it yourself), stop by Outside the Breadbox in Old Colorado City and purchase from their clearance section. Natural Grocers often has Outside the Breadbox items on clearance at their stores.
9) Celiac patients can deduct gluten free food on their taxes. You can deduct the cost of the gluten free item that is more than a comparable gluten-contained item. On a spreadsheet, note the name and brand of the item, cost of the gluten-free item, the comparable gluten item, and the difference.
10) Splurge occasionally. Have a hankerin’ for an Udi’s blueberry muffin even though they never go on sale? Go ahead and spend $6 for that package, but limit yourself on how often you do it. Try not to deprive yourself from all things yummy. I limit these purchases to my birthdays and vacations.
Those are my suggestions. Please share how you eat frugally gluten free by leaving a comment.
Thanks for the nice list. Its always nice to know there are others out there.
My issue is a bit more problematic as I also have 36 food allergies (which were brought on due to leaky gut syndrome and not being aware of the gluten intolerance (Im not a celiac)).
So ON TOP of not being able to eat gluten, I also cant eat many of the prepared or pre-mixed gluten-free packages! For example, Im allergic to canola oil and corn – both which are in many gluten-free items.
Basically I am working on assembling a kitchen where I prepare all my meals from beginning to end. I even just found a food dryer on clearance so I can dehydrate my veggies to make my own soup base.
On top of that (LOL) I also have CFIDS/ME, and my energy level is incredibly poor so all this cooking is a problem! I need help!
Luckily I found I can eat a FEW different labels of prepared food, but honestly, my Food Saver and the freezer will have to be my friend.
I was REALLY wanting to see if anybody else was interested in an allergy-free cooking group…where we meet once a month for a potluck and share recipes and techniques.
Holly, I feel for you. You are probably very healthy, but I’m sure your diet is very challenging as well. Do you live in Colorado Springs? Are you part of the gluten free dining group sponsored by the Celiac support group? Many of the people who attend are also allergic to other food. That group might be a good contact for you. I don’t have celiac either but I attend occasionally to hear of new allergy-free products, share concerns, and get new ideas. Let me know if you want the contact info.
I actually didn’t know of this group. Yes, definitely interested in contact info…thank you :-)
CFIDS/ME is a chronic illness like CFS but involving the immune system…Im not very healthy at all actually – however, Im working on it!
In case you didn’t see the contact info below, the group info is at pikespeakceliacs.org
Holly – There’s hope! I discovered many food allergies about a year and a half ago (less than 36 though) for the same (main) reason – an unhealthy gut. My gut is still healing, but it is soooo much better today than a few years ago, even to the point where I can splurge every once in a while and not feel the same extreme fatigue and brain fog that I used to. In addition to changing my diet, I’ve had success with a treatment called Bioset that a naturopathic doctor near me uses. It’s outlined in a book called the Food Allergy Cure, and we’re at the point now where we just take digestive enzymes and probiotics to keep our guts healthy. It’s helped my kiddos too – one used to get bronchitis and strep roughly 4 times a year – last year he only had it once and it was soon after we had started treating him. Everyone won’t feel this way and that’s ok, but I do have to say for me though that without Christ there’s no way I could have had the strength to make it through this trial. I’m very thankful He’s carried us through this!
HI Traci,
Thanks for the support. I have been doing the all-natural thing since traditional medical doctors cant do a thing for food allergies. Nor do they seem to know much anyway. Being proactive means being in charge…and that takes incredible will-power..its amazing how important food is in our lives…I sometimes have to remind myself that many millions of people in the world subsist on rice and a few other foods. – and thats it!
I know I have a long road ahead of me, but I have to keep realizing that if I want to grow old in a healthy way, I must deal with the things I have control of, like my diet, and not allow the constant inflammation of allergies to eventually cause cancer or other nasty illnesses.
I wonder how many other people have common food allergies and are ignoring the symptoms, like headaches, stomach problems, joint & muscle pain, fatigue, and IBS…
Arrow Head Mills, Hain $3 off three coupon. Not sure if this is gluten free, but it may help…
http://www.weusecoupons.com/upload/organics/40871-3-3-spectrum-imagine-arrowhead-mills-sunspire-hain-pure-products-rolling.html
THIS IS GREAT!!! I would also add in addition to the dent stores that the store in Manitou Springs, Community Foods, has a pretty good selection of gluten free treats (this is the only time I am able to get GF treats). They are a health food dent store, so they get different stuff all the time.
When and where is the gluten free expo you talk of?
Vitamin Cottage as well as Community Foods has discounts on older Outside the Breadbox items (better than direct I think).
For those who want GF take and bake pizza (walk in an order), the price is the same as most pizza places, but Cere’s Kitchen is EXCELLENT! We love them better than Outside the Breadbox. She also sells GF bread OR the mix to make your own!! We no longer buy GF but can make our own for MUCH cheaper!!!
I don’t think this is the one Melissa was referring to, but I saw that Natural Grocers is having a Gluten Free Seminar on 2/20 at 10 AM in *Pueblo* and they’re having a GF health fair afterwards.
Will have to put that on my calendar – my husband is the Vitamin Mgr at the Southgate store. Natural Grocers by Vitamin Cottage that is.
Yeah, we shop at Community Foods a lot. I find about $20 worth of stuff there.
Regarding gluten free pizza, I had a one time offer from the Papa Murphys by me (31st street)…the owner told me if I brought in the pizza crust, they would put the toppings on for me! Thats great! Since Im not a celiac, it would work fine I think.
Regarding the expo, I sent an email to my contact at the Celiac group asking how people can get on their email list. I’ll let you know what she says. I receive the email, but I’m not sure how I got on the list! :)
Paula, Info on the local Celiac Group can be found at pikespeakceliacs.org. I would suggest getting your name on their email list and they will send out info on the expo when it comes around again.
I recently found out that you can use the flex plan accounts through most benefits to pay for gluten free items in addition to medical expences using pre-tax income! You just have to fax in your receipts.
Melissa, thank you for writing this article and thank you to Carrie for sharing it with the rest of us! Yesterday, I was formally diagnosed with Fibromyalgia and Chronic Fatigue Syndrome. A big suggestion to help control my symptoms was to eat gluten free and I thought….I won’t be able to eat a thing!!!! And our grocery bill will go through the roof! Needless to say, that this article is extremely timely for me and thank you so much for taking the time to put this together and for sharing it for the rest of us….you’ve given me hope that there is life after giving gluten a hike! :)
Kacy, I wish you well in your new diet. If you need some tips for getting started, I’m happy to help. It is quite daunting to start… I remember those feelings! Carrie, the nice lady who runs this website, can give you my email address. Feel free to contact me.
I would love some tips! I am taking all of the help that I can get! Carrie, do you mind forwarding on Melissa’s e-mail address?
There is also a pizza place in town that has GF pasta & pizza. They also have coupons out from time to time, but not sure if they apply to the GF pizzas…
http://www.pizzatimecolorado.com
I have not tried any of their pizzas yet, so not sure how good they are. :)
Melissa, thanks for this! Great article.
I would love to know about the expo also and get on the email list too. I would definitely attend. Thanks for the Natural Grocers info (to Carrie).
Not budget I know, but Boriello Brothers makes a gluten free pizza. It’s small, $9.95, but I get 2-3 servings out of it, and it is good. I like it best when I can bring it home and crisp it up.
Also, we found a new to us restaurant that has a GF menu. It’s the Olive Branch on Tejon. You guys have probably tried it before. I liked it alot! Reasonable prices, good food.
Thanks again!
I just tracked down the Natural Grocers info. There’s a Gluten free seminar at the Colorado Springs location also, 2/13. Here’s the link:
http://www.naturalspeakers.com/seminar.php?id=223
Melissa-
What a great blog post! Thanks for sharing the wise words your Mom gave to you when you were first diagnosed with celiac. Yes… there are tons of good, healthy foods that you CAN eat when going gluten-free. I also love your “two-pot rule” ! A few manufacturer sites with coupons are:
http://www.riceworks.com
http://www.enjoylifefoods.com/
Be Free!
Kathleen Reale
Founder / BeFreeForMe.com
Thanks so much for this! Please let us know about the expo, that sounds like a wealth of info I could use. I have known for years that I am allergic to wheat, but just yesterday I have decided, for my health, to go gluten free. I have been having headaches, stomach trouble, and just all around BLAH. I do believe that this change will help me so much, but it is very overwhelming. Thanks for all the info!
Just to let everyone know, there is a session of the same gluten free workshop that is in Pueblo here in the Springs, at the Colorado Springs Natural Grocers by Vitamin Cottage store and event hall on Saturday 02/13/2010 10:00 am. This is great for those of us who don’t want to take the trip to Pueblo!
The local celiac group website is http://www.pikespeakceliacs.org/, and the email list can be reached by clicking “membership info.” The meeting info on the website is a bit out of date…but if you get on the email list, you’ll get the most up-to-date info. I DO advocate paying for a membership–it helps pay for the operating costs of this group, including mailings, webhosting, etc. Yes, it’s $10-$15 a year, but the group’s motto is “celiacs helping celiacs”, and they really do work that way.
Another tip–buy in bulk from Back to the Basics (located at Vickers and Academy). It’s a family-run store, and while they have some items on their shelf, it’s mostly based on what you order. Glutino crackers are about $5 a box at King Soopers (not worth buying frequently!) but I can buy a case of 6 at Back to the Basics for around $20 (about $3.50 a box). This makes buying in bulk worth it! I also buy my rice milk there, and it’s cheaper to buy by the case than individual quarts at any of the natural foods stores. They also take Outside the Breadbox deliveries, making it easier if you don’t live near Colorado Ave to get the fresh-baked goods. Still more expensive than the clearance OTBB items at Vitamin Cottage, but you’ll know you’ll get what you want.
I agree with the suggestion to buy as much mainstream food as possible to make it cheap–since General Mills decided to make Chex gluten free, I’ve been a very happy person. Finally, something I can buy in any grocery store, and even have the coupon for!
And don’t forget that for quick and easy GF supper, a baked potato and a chili at Wendy’s is quick and easy, and around $2 for a meal. Not horrible for fast food.
I could go on forever–thanks for the post!!!!
Thanks Beth… great suggestions! I’ll have to check out Back to the Basics!
Does anyone have more details about #9 on the list? I do our own taxes via TurboTax. My perception of this was that gluten-free purchases contributed to your overall medical expenses which need to be 7.5% of your gross income before able to deduct. But perhaps gluten-free purchases are a downright deductible, just like charity donations. I need to find this answer out. Thanks!
Rebecca, here is a helpful article: http://www.celiac.com/articles/279/1/Tax-Deduction-for-Gluten-Free-Foods-as-a-Medical-Expense-for-Diagnosed-Celiacs-Only/Page1.html
We are starting to go gluten free and one thing that I have found that we really like is Quinoa. You make so many things out of it. They also now make quinoa pasta. We really could not tell much of a difference at all compared to traditional pasta. They sell it at KS but have a better selection at Whole Foods.
We like Quinoa too! Before going gluten free, I didn’t even know what it was. We eat it quite often now and it is fun to experiment with it. I’ll have to try the pasta. Thanks for the tip!
I can’t believe I missed this post the first time around! Didn’t know about the flex account or tax issues….Holly- I was dx’d with 25 food allergies 23 years ago…know exactly where you’re coming from. Just recently developed problems with sorghum and tuna. Dang! We got a mill to make our own flours so we could avoid the allergens.
Just wanted to throw into the mix a great service I’ve been benefitting from over the past few months (and I receive no compensation for mentioning it whatsoever…I just want you all to enjoy some of the benefits I have started to enjoy!). Check out http://www.allergysolutionscs.com. Wendy McGowan is a nurse and has a technique that can actually help you eat foods that you’ve become allergic to again (provided that you’re not anaphlactic) or with the case of celiacs, help to make the reaction if a little bit sneaks in a little less hard on your body. It has been such a blessing to have her services….and this isn’t just for food allergies. She can treat for non-food allergies as well.
I, myself, was diagnosed 7 years ago with 25 allergies and they’ve been snowballing every year. It was getting to the point where I either sucked it up and ate foods I was allergic to or I had a very bland diet. Since seeing Wendy over the past few months, I can now eat so many things I’ve missed. The procedure takes about 15-30 minutes for each treatment. You do have to avoid the food/substance for 2 hours after and you may need a retreat, but she doesn’t charge for additional treatments to my knowledge. It doesn’t involve needles or anything invasive…and she’s an absolute sweetheart (the icing on the cake).
Now, this is not inexpensive if you look at it purely from a cost standpoint and it isn’t going to be covered by insurance, but if you consider the pricelessness of being able to eat some of the foods you miss and not feel sick afterward or in the case of seasonal allergies being able to forego all the allergy meds, etc., I think it is very reasonable. In most cases, these are lifelong treatments. Wheat is the exception…and Wendy warned me when she treated it that if I wanted to indulge in something “wheat-filled” to do it sparingly because it just isn’t good for my body.
So there’s my tip and I do hope it will help one or more of you out.
Cheers,
MeLissa