Four easy tips for living gluten-free on a budget, and how you can make a difference in the fight against hunger in America.
Being gluten-free has more than one challenge. Not only is adopting a gluten-free diet limiting food wise (or it may feel that way), but eating gluten-free can also have huge implications on your wallet.
Today I'm here to discuss a few things. First, I want to present my own tips for living gluten-free on a budget. I want to assure you that having food allergies doesn't have to break the bank. You can still live comfortably, while not dropping your entire paycheck at the grocery store check out line.
Second, and arguably more important, today I'm here to talk about the issues of hunger that our country faces. Today's event, Food Bloggers Against Hunger, is a virtual event with over 200 bloggers participating, trying to help spread the word about fighting hunger in America.
I'm not here to preach. I'm here to share this powerful message with you. If you haven't watched this, A Place at the Table, I highly recommend it! This is a huge problem that plagues America, and as the movie references, 1 in 2 children in our country at some point in their life will live off food assistance programs. 1 in 2! Can you believe that?
And imagine if that family has a child with food allergies. A double cheeseburger from McDonald's cost about $1.00. A piece of fresh, grilled chicken with sweet potatoes and steamed broccoli probably costs upwards of $15.00. If you're struggling to get the bills paid, what option do you think you'd opt for? Yeah, me too.
My Tips for Living Gluten-Free on a Budget
So what if you have food allergies? We all know that eating gluten-free tends to cost more money. Crackers, bread and pasta are easily double what the “normal” gluten-filled versions, but what lots of people don't think about is the ingredients that are naturally gluten-free, that are quite economical.
1. Shop the perimeter
It's common knowledge that the most nutritious foods are located on the perimeter of your grocery stores. When living with a food allergy, the perimeter also contains most of the naturally gluten-free products. Start with the produce – look for nutritious foods that add flavor to meals like sweet potatoes, onions, broccoli, carrots, bananas, and apples.
Luckily, most meat products are naturally gluten-free. And often times there are sales. Look for chicken, steak or pork and buy in family packs, taking it home and freezing the extras. Some foods to watch out for that might contain gluten are: deli meats, bacon, sausage, hot dogs, basically, anything processed.
Next, make your way to the dairy isle. If you're not allergic to dairy keep your eye out for sales. You can usually find great deals of greek yogurt, which is low calorie and packed with protein. A great breakfast option.
2. Avoid the processed food
Granted, when you're shopping on a budget, it's usually cheaper to reach for things like chips and crackers, but when you're gluten-free, this is definitely not the case. Gluten-free crackers are expensive, and many times they're less nutritious than the gluten-filled alternatives. I suggest just avoiding the processed food isles in general. You're not only going to save money, but you'll also be feeding your family more nutritious, whole foods.
3. Buy in bulk
If you have this option in your grocery store, take full advantage. Yes, it's easier to grab a bag of quinoa off the shelf, but that bag of quinoa might cost you $7.00. But buy this nutritional powerhouse in bulk and you're only paying $3.99 a pound at most grocery stores.
The same goes for rice, beans, nuts, seeds and dried fruit. It's almost always cheaper to pack your grocery bags with the healthy, naturally gluten-free products that fill your grocery stores' bulk asiles than grabbing them directly from the shelves.
4. Make it yourself
My moto: food always tastes better when it comes from your own kitchen, than out of a box. Pizza, bread, pasta, muffins, cookies, even crackers are not only made healthier, but also much cheaper.
Lots of people shy away from gluten-free baking because it's intimidating. I'm the first to admit it's scary at first, but the more experiment the more you will come to enjoy it. It's fun because it's different. You can play around with different flour combinations, adding different nutrients and texture.
If you're up for gluten-free baking, shop for your flours on websites that offer deals, like Amazon and Nuts.com. I often buy my flours in large quantities because it saves money and my baked goods are more flavorful and much more nutritious.
Budget Friendly Gluten-Free Recipes:
- Carrot Cake Smoothie
- Healthy Green Soup
- Sweet Potato Salmon Cakes
- Warm Arugula Salad with Quinoa & Goat Cheese
- Creamy Coconut Chicken Salad
- Korean Bibimbap with Quinoa
- Slow Cooker Vegetarian Chili with Quinoa
- Peanut Butter Oatmeal Cookies
- Perfect Blueberry Pancakes
- Fruit & Yogurt Quinoa Breakfast
- Vanilla-Almond Broiled Grapefruit
So, now that you have some ideas for living gluten-free on a budget, make sure to check out A Place at the Table, and write a letter and tell congress that you care about the suffering and hungry children in your towns and cities. Take a stand. Take action. Make a difference in someone's life.
2 comments on “Living Gluten-Free on a Budget”
I appreciate your blog, recipes and helpful tips during these very difficult times of sky rocketing food cost, but it is VERY risky to buy from bulk bins because of containation, even reputable stores take very little care to carefully clean out the bins properly, they could use the same bin for gluten containing item then a short time later with only wiping out the bin then add a gluten-free food item. Same when buying bulk Spices, it’s very risky because often he ground spices contain flowing adgents and they are not clearly marked. I have Celiac and many other food allergies it is very costly and very difficult for me to eat properly.
Definitely appreciate this post!
When I first when gluten free my grocery bill tripled b/c I felt as though I needed to find replacements for all the gluten FULL things I was eating before: breads, pastas, etc. I’ve since bought a spiralizer and make pasta from veggies like sweet potatos and zucchini and learned to make my own gluten free tortillas.
The food cost at my bakery, however, are super high still though. Making sure every ingredient is uncontaminated is a costly endeavor!