G-Free Winter Tips

• Winter Weather & Emergency Preparedness
• News/Valentine’s Candy Link/Recipe

I recognize it’s been a mild winter, and boy am I grateful, especially when I think back to last year! I realized I haven’t done a newsletter on winter weather/emergency preparedness in 5 years, so it’s about time.

It’s always a good idea to make sure you have week’s supply of gluten-free food for emergencies. The time to get ready isn’t the few days before when everyone and their mother is at the grocery store and the stores are a zoo. And, of course, in the case of a natural disaster or weather issue, it will likely be difficult to find gluten-free options at shelters or from food banks, like we saw with Hurricane Sandy years back.

Do you have a 3-5 day day food supply as FEMA recommends? And what if you had to make it 2 weeks? I’d have enough food for 5 days because I have latent squirrel genes, but 2 weeks would be pushing it.

So here are some ideas. Some require hot water or a manual can opener.

Ready to go meals: (all are available online and locally, too)

• GoPicnic has a variety of easy, ready to eat options
• Tasty bite: a variety of bean dishes in pouches. Marked gluten-free
• St. Dafour has some ready to eat meals.

These require heating:

• Gluten-free emergency kit

Gluten-free meal-ish replacements:

• Canned beans Eden Foods Beans
  Eden is tested for gluten and BPA free, too)
• Canned chicken
• Canned salmon (bonus for ones with a pull top lid! Trader Joe’s has easy open ones, too)
• Canned tuna
• Canned soups and stews (a few brands that label as gluten-free are options from Progresso labeled g-free, Amy’s Soup labeled g-free, Pacific foods, Dinty Moore Beef Stew or select Dinty Moore microwavable cups)<–these are all pretty easy to find at local grocery stores.
• Dr. Mc Dougall’s has some “just add water” gf soups
• Canned veggies: canned tomatoes, corn, green beans.
• Jarred veggies: roasted red peppers, pickled veggies including pickles
• Condiments, ideally in little packages of mustard, mayo, etc.
• Jerky bars like Epic (complete disclosure–I really enjoy the turkey bars, but some of the other flavors…not so much)
• UHT (shelf stable) milk
  or milk alternatives
• Nut Butters or squeeze packs

Starches:

• Cold cereal—So many to choose from!
• Just hot add water G-free oatmeal packs
• Ready to eat rice, wild rice and quinoa packets, such as Trader Joe’s, etc. Caution on Uncle Ben’s—some contain wheat.

Snacks: I’ve got a gluten-free snack list with bars here, with other “snacky stuff”

Sanity savers:

• Gluten-free chocolate
• Cookies—consider stashing a 2 pack of a gluten-free brand, like Pamela’s, Enjoy Life, etc.
• Hot cocoa
• Tea
• Wine

DOUBLE CHECK THAT EVERYTHING IS GLUTEN-FREE!

It’s also worthwhile to think about

• water
• medications
• food for your furry, feathered or finned friends
• other necessities.

A camp stove, matches, a sterno, generator, etc. will come in handy, too. For other, more general preparedness resources please see the FEMA website.

I also keep an “emergency pack” of Larabars, Epic bars and nut butters in the trunk of my car for when I’ve forgotten or dropped my lunch. It’s rarely needed, but comes in handy for sure!

News & Recipes:

• Valentine’s day candy list
  here, updated for 2017
• This month’s issue of Gluten Free Living shares my tips on Mindful Eating on a gluten-free diet.
• Need a delicious dip for Superbowl Sunday, or any day, really? Salsa-Mole, a cross between salsa and guac is one of my very favorites.
• Gluten Free Watchdog issued a warning on Tenera Teff for gluten contamination. So if that’s a brand you use, stop.
• This time of year, we simply can’t get enough vitamin D from the sun. Do make sure you’re supplementing appropriately.

Did I miss one of your favorites? Email me. I love how many more options we’ve got now.

Wishing you a safe and warm Wintertime!

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax & Alexandria, VA.  She helps people with a range of dietary issues, including Celiac Disease, GI issues, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742.