Gluten-Free All-In-One For Dummies. Dummies Consumer

Substitute. Don’t be afraid to ask for modifications to your selections. For example, request rice, polenta, potatoes, or a vegetable instead of pasta. (Check out Chapter 4 of Book I for the lowdown on savvy food substitutions.)

      ✔

Check your food. When your food comes, check everything – twice; mistakes happen! If your salad has croutons on it or your hamburger comes with a bun, don’t actually send it back. Keep it at the table and alert your server that you need another order. Don’t let them take the contaminated plate away, as sometimes kitchen staff simply remove croutons or a bun (not good enough!) and return the contaminated dish to you.

      ✔ Enjoy! When you’re confident that your food is safe, eat up and enjoy!

      Even when you take precautions, risk of cross-contamination and mistakes exists. Everyone has a different level of tolerance, but the goal is always zero tolerance – no gluten! Over time, you’ll compile a list of places you know can accommodate you safely, and your gluten-free life will become easier because you’ll be ready with suggestions when your friends want to order late-night pizza, go celebrate at a restaurant, or order carryout for dinner.

      When dining out with a group of friends, splitting the bill may not always be equitable if you didn’t share that pitcher of beer or bruschetta appetizer. Just kindly mention that you’ll give a smaller portion since you didn’t partake. Asking for your own check at the beginning of the night may be an easier solution to avoiding an awkward situation when the bill arrives.

Attending parties and potlucks

      You don’t have to avoid your gluten-eating friends or starve when enjoying your college party scene. Here are some simple ideas for surviving social gatherings:

      ✔ Eat before you go. You can look for veggies and other safe foods to munch on at the gathering, but you won’t be famished if you can’t find safe options.

      ✔ Keep your expectations low if you aren’t bringing any food.

      ✔ Check with the host to make sure it’s okay to bring a dish. Find easy and delicious recipe ideas in Books III through V. You never need to mention you’re gluten-free!

      ✔ For potlucks, bring two dishes – a main dish and a side or dessert that you and others can enjoy – to give yourself more choices.

Considering catered events

      Don’t let your gluten-free restrictions keep you away from weddings and other celebrations! A few minutes of prep work can make it easy for you to enjoy festive meals with your friends and family.

      

One of our best suggestions for setting yourself up for a great night out is to ask the host who’s catering the party. Ask him whether he minds if you call the caterer and arrange for a gluten-free meal. Most caterers are well aware of what this entails, but a quick conversation can ensure you get safe fare. This special request usually doesn’t cost the host extra money because it’s often just a matter of leaving off sauces and making sure that side dishes are free of croutons, breadcrumbs, and sauces.

      On the night of the event, find the catering event manager when you arrive and alert her that you ordered a gluten-free version of the meal. You probably won’t get a gluten-free version of the dessert, but maybe you can snag some after-dinner fruit or a cup of coffee.

Overcoming the trials of traveling

      Planes, trains, and automobiles can all offer successful travel fare – even for the gluten-free! In fact, most cruise lines have great gluten-free choices now. So do some research before a trip and find out what (if anything) you need to do to keep your travel drama-free and nourishing. If you’re wondering which foods to pack for a trip, how to find gluten-free meals along the way, and how to manage your diet in an airport, read on.

Packing for road trips

      Road trips are the easiest kind of travel to manage in terms of avoiding gluten. Just stock your car with your favorite snacks and bring a cooler for perishables. You’re in control of what you have available and where you stop, and that makes gluten-free car travel a breeze!

      Here are some good road-trip snacks that are easy to pack in a bag or cooler:

      ✔ Sandwiches on gluten-free bread

      ✔ Fresh fruit and veggies

      ✔ Dried fruit

      ✔ String cheese and yogurt

      ✔ Nuts and seeds

      ✔ Homemade or store-bought gluten-free trail mix

      ✔ Gluten-free cereals and granola bars

      ✔ Chips and gluten-free crackers and pretzels

      ✔ Gluten-free cookies or brownies

      Before you pull out of town, check online for gluten-free restaurants along your route. Most fast food restaurants have gluten-free/allergen menus.

      You can also load smartphone apps to help you find restaurants in the cities and towns you’ll pass through. One favorite app is Find Me Gluten Free. It lists links to gluten-free menus of popular chains and also shows you where to eat gluten-free near where you are at any given moment. Easy!

      If you’re visiting a theme park or resort, a list of the gluten-free offerings is likely available online. Most places have a guest services phone number to call for gluten-free information as well.

Enjoying gluten-free airport fare

      Are you flying any time soon? If so, chances are that you plan to depart from a major airport and may even stop at one or two along the way. If you find yourself searching for something to eat, rest assured that you can find good gluten-free food – from grab-and-go fare to gourmet cuisine – at most airports. You just need to know what to look for.

      

When you’re in the mood for a snack, keep your eyes peeled for fresh fruit, frozen yogurt (watch the toppings, though), nuts, some candy, dried fruit, many bagged chips, cheese, salads (no croutons, and choose oil and vinegar dressing), and coffee, including some coffee specialty drinks. Always check labels before you buy.

      Corn chips and potato chips are generally gluten-free unless they have wheat in the spices, like a taco flavor or sometimes barbecue flavor. It’s pretty safe to stick with salted chips, but check the labels. Some cool chip versions may be available at the airport as well; sweet potato chips, rice chips, bean chips, or veggie chips. On candy, watch out especially for malt and wheat in the ingredient list. Steer clear of anything with a cookie crunch or licorice. Did you know one of the main ingredients in Twizzlers is wheat flour? Find out what exactly to look for on food labels in Chapter 5 of this Book.

      When you need a bit more substance, look for national chain restaurants that have gluten-free menus. Most airports have their restaurants and stores listed on their websites, so you can make a plan before you take off. But in every setting involving food, stay vigilant about asking questions and using good judgment based on how you see employees handling things.

      

A couple of airlines offer a gluten-free meal for a fee if you call at least 72 hours in advance, but it’s safer to bring food on board. Mistakes happen, and you could end up with nothing to eat on a long flight if you’re not prepared with your own gluten-free stash. Often, there’s nothing gluten-free on airplanes, but hopefully that will change as more travelers stop consuming gluten.

      All U.S. airports allow you to bring food through security unless it’s in liquid form. You must purchase drinks inside the airport after you pass security. Anything from leftovers to trail mix should make it through security, although international flight security may restrict you from carrying fruits and vegetables. Check the latest rules and regulations online before planning what to pack if overseas travel is in your plans.

Chapter 2

      Glimpsing Good Reasons