A gluten-free, dairy-free (cow dairy, that is) lifestyle does not have to mean bare cabinets. Here are some essentials to help you and your family stay healthy without going hungry.
Veggies

• Any fresh veggie is a healthy one- my favorites include broccoli, cauliflower, kale, collard greens, sweet potatoes, brussel sprouts, and zucchini. Zucchini and broccoli are Cece’s favs.

• Frozen peas, frozen broccoli, frozen spinach are must-haves when you run out of the fresh toward the end of the week. Add frozen spinach to ground meat, spaghetti sauce, and smoothies.
• Avoid canned veggies- they are high in sodium and the cans can be lined with a harmful chemical called BPA.

Grains

• Millet- cooks quick and delicious (nice substitute for couscous)
• Amaranth- very high in protein
• Quinoa
• Brown rice, wild rice, and my favorite- FORBIDDEN rice!
• Teff flour- good baking flour
• Gluten free oats- make oatmeal or throw some oats in a food processor to make a flour
• Brown rice pasta
• Brown rice bread- tasty when toasted!
• Brown rice tortillas- great for wraps and mexican burritos.

Oils/Fats- see previous post on “The Best Oils to Cook With”

• Grapeseed oil- use this oil for high heat cooking
• Olive oil- use this oil for salads and other cold items
• Coconut oil- also use for high heat cooking
• Organic Butter- yes, thats right, BUTTER…never margarine! Butter can be full of gut-loving butyric acid. Buying organic butter means there are no hormones or antibiotics.
• Avocados

Fruit

• Any fresh fruit is good. Deeply pigmented berries are some of the best source of antioxidants.
• Frozen fruit is just as good as fresh. Great for adding to smoothies and to morning oatmeal.
• Moderate amounts of dried fruits. I keep raisins on hand as an easy snack
• Moderate amounts of freeze dried fruit. Again, this makes for a healthy snack with all the nutrients intact. But it can be a concentrated source of sugar.

Protein

• Dried and canned beans- see post on “Beans, Beans, Beans” for recipes.
• Tempeh
• Nut flours- great for baking. See post on “Cooking with Protein Packed Nut Flours.”
• Organic beef and organic chicken
• Eggs- see post on “Why eat organic eggs?”
• Nut Butters- almond butter and sunflower seed butter are my favorite
• Tahini- a sesame seed spread
• Hummus
• Nuts- walnuts are highest in omega 3 fatty acids!

Cow Dairy Substitutes

• Goat milk- see post on “Goat milk vs. Cow’s milk”
• Plain goat yogurt
• Unsweetened vanilla almond milk
• Goat feta

Snacks/Sweets

• Protein bars- great for on the go and you need a little pick-me-up. I like Lara bars, especially the peanut butter cookie one.
• Gluten free ginger snaps
• Bar of dark chocolate
• Blue corn tortilla chips
• Roasted seaweed snacks (great for teething babies who put everything, including paper, in their mouth. They might as well be getting nutrition while doing this!

Misc

• Salsa
• Stevia as an alternative, natural sweetener
• Maple syrup
• Honey
• Balsamic vinegar
• Nutritional Yeast
• Any and all herbal spices- I like thyme, oregano, dill, tarragon, and curry
• Flax seed, ground- add to yogurt, salads, smoothies, and oatmeal.
• Hemp protein powder- throw in your smoothie for a nutritional boost.
• Braags Liquid Aminos- a nice soy sauce (contains wheat) alternative
• Miso- add to soups and stews. It makes them DELECTABLE with an added bonus of probiotics (good bacteria colonized in your gut).

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.