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Once you have determined how gluten sensitive you are, you will know how careful you need to be.
*Skip most soups, since so many use flour as a thickener; instead ask for clear broth or consomme with no flour additives.
*Watch out for the sauces and marinades, which are typically made with gluten containing thickeners or may have gluten containing soy sauce or teriyaki sauce added.
*Question how the salad dressing is made (does it have barley, binding agents, soy sauces, preservatives?).
*Beware of gravies, imitation seafood, casseroles, stews, potpies, and anything breaded, flour coated, or fried.
*Avoid white rice. While it is gluten free, SBD doesn't recommend. Choose basmati (lower on the glycemic index) or brown rice, black rice, or wild rice instead.
*Watch out for all baked desserts, which likely contain wheat flour but may also contain malt and rye.
*Think plain. No matter which cuisine you choose, you can usually find grilled or roasted meat, seafood, poultry, and some kind of steamed or grilled vegetable (ask for it without sauce and with lemon or lime on the side). Ordering this way works on all phases of our program.
Enjoy: Clear soup or consomme; vegetable, bean or meat based soups without pasta, white potatoes or thickeners. Tossed or Caeser salad with oil and vinegar (no croutons) or shrimp cocktail. Lean cuts of grilled steak (top sirloin, filet mignon, tenderloin), grilled chicken, fish, shrimp, or pork chops with a side of steamed veggies. A baked sweet potato is a great option instead of a white baked potato on GS Phase 2.
Avoid: the bread basket. All friend appetizers, All pasta unless gluten free. No bun with the burger. No steak fries or breaded onion rings.
If you are into chain steak houses, Outback Steakhouse has a menu marked with a "GF" next to many of its dishes.
In Japanese restaurants, soy sauce is used in all types of dishes from teriyaki and sukiyaki to tofu dishes, so always check before ordering
Enjoy: Clear soup, edamame, tossed salad (avoid the miso dressing) and seaweed salad. Sushi (with brown rice on P2) or sashimi. Yakitori (grilled chicken kebabs). Shabu-shabu, in which you dip meats or vegetables into simmering water or broth (but watch out for the special sauces that come with it). Soba noodles, which are made from buckwheat, in moderation. On GS P2 and beyond, any sake from the House of Gekkeikan or any labeled "Junmai" (which means pure) are safe. Other forms of sake may be flavored with barley and are therefore off limits.
Avoid: Anything made with miso, since it could be made from barley, not soy. Anything breaded and fried, including all tempura. Unagi, an eel dish usually made with soy. Imitation crabmeat (surimi). Fried dumplings (pot stickers). All teriyaki dishes.
Enjoy: Antipasto with grilled vegetables and beans. Minestrone without pasta or potatoes. Escarole and bean soup. Steamed artichokes with balsamic vinaigrette. Mozarella and tomatoes. Steamed mussels and clams (watch the sauces). Grilled and baked chicken, meat, and seafood (watch the toppings). Chicken cacciatore (made without wheat flour). Shrimp scampi (made with olive oil). On GS P2, you can begin to enjoy thin crust gluten free pizza with a veggie topping, as well as gluten free pasta dishes, if available (just make sure the water it's cooked in is not the same water the wheat pasta was cooked in IF super gluten sensitive); stick with plain tomato or marinara with a vegetable or meat sauce. Risotto (only on occasion and on P3, since white rice isn't recommended on SBD. Polenta (cornmeal) dishes.
Avoid: Soups that contain potato or pasta. Skip the white and whole wheat bread, pizza, and pasta and enjoy only whole grain gluten free versions on P2 in moderation. Avoid all cream based pasta sauces, which might be thickened with wheat flour. Avoid scaloppine dishes and mozarella in carrozza, which are breaded.
Enjoy: Simply prepared poached or grilled meat, seafood, and poultry without sauces. Fish or chicken en papillote (cooked in its own juices in parchment). Poulet aux fines herbes. Plain veggies or veggies steamed or sauteed in olive oil. Ratatouille and salad Nicoise (ask for the salad without the white potatoes unless you're well into P2 or beyond). Provencal fish stew, if it's not thickened with flour. On GS P2 and beyond, enjoy a glass of wine with your meal.
Avoid: Skip the baguettes and breakfast croissants. Watch out for anything served au gratin, meuniere, veloute, demi-glace, bechamel, beurre manie, croquette, cordon bleu, or en croute, which all mean gluten (or cream or butter) in disguise. Ask for any sauce on the side when unsure. No frites (french fries).
Ordering gluten free in a Chinese restaurant can be very tricky, since so many dishes are made with soy sauce.
Enjoy: Egg drop soup (if it's not thickened with flour), clear soup, and hot and sour soup (if not thickened). Steamed, stir fried, roasted, or broiled meat, seafood, or poultry. Fresh vegetables prepared with a small amount of meat, fish or poultry. Chow fun (wide rice noodles) and mei fun (thin rice noodles) in moderation on P2 with steamed vegetables or chicken, meat, or seafood added, but no soy sauce. Tofu dishes (the plainer the better, and watch the soy). Dishes that are seasoned with rice wine, rice vinegar, dried mushrooms, sesame oil, and chili paste.
Avoid: Miso soup, which could be made with barley miso. Anything deep fried like noodles or General Tso's chicken (which has a flour based batter and wouldn't be recommended on SBD). Imitation ("vegetarian") meat and seafood ingredients (including imitation crab, or surimi). Moo shu pancakes, wontons, dumplings, and lo mein noodles, which are typically made with wheat flour. Any dishes with brown sauce or black bean sauce. Watch all condiments, including plum sauce, hoisin sauce, sweet and sour sauce, and especially soy sauce.
THAI AND VIETNAMESE
Enjoy: Dishes that are stir fried, sauteed, or steamed with herbs such as Thai basil or lemon grass. Most curries.
Avoid: All battered and fried dishes. Anything made with nam pla (Thai soy sauce), brown sauce, oyster sauce, or garlic sauce. Imitation crab.
Enjoy: Tandoori chicken, fish and shrimp. Vegetable side dishes, Papadum, an Indian flat bread made from lentils. Dal (a dish made with lentils and/or various other kinds of beans), raita (yogurt dip), vegetable salads, curries, and some masala-style dishes.
Avoid: All fried dishes, including samosas and pakoras. All wheat based breads, including naan, roti, paratha, poori, and chapati. Dishes made with maida (refined wheat flour) and with rava or suji, types of semolina wheat flour. Dishes flavored with asafetida powder, a pungent spice redolent of onion and garlic, which may contain wheat gluten.
GREEK AND MIDDLE EASTERN
Enjoy: Greek salad with feta, olives, or anchovies and an olive oil and vinegar dressing. Hummus (chickpea dip), tzatziki (dip traditionally made with cucumber, garlic and yogurt), and baba ghanoush (eggplant dip). Grilled or broiled seafood (all kinds including squid, octopus, shrimp, and sardines) prepared simply with lemon juice, herbs, and olive oil. Lean lamb chops and leg of lamb (occasionally). Chicken, beef, or seafood skewers (souvlaki). On GS P2, ouzo, a wine made from pressed grapes, herbs and berries.
Avoid: Pita bread. Bulgur (tabbouleh) and couscous. Pastitsio ( a Greek version of lasagna) and orzo. Moussaka (usually topped with bechamel sauce, which is made with butter, flour, whole milk, and sometimes bread crumbs). Spanokopita (cheese and spinach pie made with phyllo dough). Gyro meat (which may contain wheat so ask first) and the pita it comes in. Falafal (breaded ground chickpea mixtures). Desserts made with phyllo.
Enjoy: Tortilla soup with corn tortilla strips. Jicama salad or green salad with oil and vinegar dressing. Freshly made guacamole. Fresh (not from a jar) salsa. Beans, beans, beans; just not refried. Grilled chicken, seafood, or veggie dishes like carna asada (watch the sauce) and fish Veracruz-style (with tomatoes, onions and peppers). Tomatilla sauce and mole sauces may be fine (ask about thickeners). Chicken, beef, seafood or veggie enchiladas, fajitas, or tacos made with corn tortillas (make sure they don't have wheat flour added). Ask if the fajita marinade is made with soy sauce. A shot of tequila is fine on GS P2.
Avoid: All friend items, including the fried tortilla chips (ask for a fresh corn tortilla to dip in the guacamole and salsa instead). No whole wheat tortillas. Skip the beer (even the gluten free beer) and avoid all the sweet drinks like mojitos and margaritas (gluten free but high in sugar).
FAST FOOD AND CHAIN RESTAURANTS
A number of fast food chains describe their gluten free options on their Web sites. IF you have celiac disease or are highly gluten sensitive, you must exercise the same caution you would wherever you're dining out. You need to be careful in chain restaurants which generally develop specific guidelines for every recipe so they can maintain consistency. As a result, recipes may be made using premixed seasoning blends and prepared foods that can't be adapted for a special diet.
Edited by: KIERAE at: 6/18/2013 (22:25)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
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