Welcome to the Gluten-free World and a Lifetime

of Better Health
A St. Louis Area Survival Guide
Belleville Area Celiac
When you have celiac disease --- you beer and pizza! The menu ideas are not
know you must eliminate gluten from individualized to meet daily calorie,
your diet. It may seem difficult and protein, mineral or vitamin needs. They
mysterious at first, but foods containing are suggestions to help the novice with a
wheat, rye or barley can be replaced with gluten free diet. Work with a dietitian as
safe, gluten-free alternatives. However, well as your physician to determine
since many processed foods contain individual nutrition needs.
gluten in a variety of forms, some
detective work is needed to avoid The goal is to stay gluten-free for life.
problem foods and find the ones you like. Concentrate on what you can eat.
These web-links and ideas are provided Although single ingredient, fresh foods
to make the transition to a gluten-free life are a good way to start, choices are
easier for you and your family. This is a abundant in local stores. A surprising
resource that will help you get started. number of restaurants have g-f selections
The guide provides suggestions for food and even offer special menus. Food
during the learning process and while processors do change ingredients, so it is
exploring the fast-expanding options. important to read labels, visit web sites or
Most foods made with gluten have a call the consumer 800 numbers. Support
gluten-free equivalent. Yes, there is even groups, chat rooms, web forums and new
recipe books do help.

This survival guide comes from the Bi-State Celiac Support Group
It was originated by the Belleville Area Celiac Support Group
and the Gateway Satellite Dietetic Association.

LOCAL SUPPORT GROUPS

Bi-State Celiac Support Group - www.bscsg.org
This non-profit group (501c 3) organizes support group meetings, events and fundraising
in Illinois and Missouri. Contact for the Bi-State Celiac Support Group: info@bscsg.org

The Mission of the Bi-State Celiac Support Group is to reach the numerous undiagnosed celiacs in the bi-
state area who are unnecessarily suffering from gluten sensitivity; to provide a sense of community for those
already diagnosed and to raise funds for celiac research programs.

St. Louis Alerts - A celiac support group online news, links, products, chats,
support, local restaurant information, meetings, and much more.
http://health.groups.yahoo.com/group/stlouisalerts-register for this free service,
(get the daily digest version or just log on if you prefer to minimize individual email
messages) If you are unable to log on or have questions email Marian Wisnev -
maymay37@charter.net- she can help you become a member of St. Louis Alerts.
National Support Group http://forums.delphiforums.com/celiac - brings you to the
start page. Scroll to gluten free products list. Many links are on this site. Click on messages at the top to
chat with other celiacs, plus find recipes & ideas. You may enter as a guest before joining. Then you can join
with Basic membership to do everything youll want to do, but they will want to sell advanced
membership. You may say no and stick to basic at no cost.
National Organizations information, education, research
Celiac Sprue Association- CSA/USA- www.csaceliacs.org 402-558-0600
Celiac Disease Center of Columbia Univ. www.celiacdiseasecenter.columbia.edu
Gluten Intolerance Group (GIG) www.gluten.net 206-246-6652
American Celiac Disease Alliance www.americanceliac.org
Celiac Disease Foundation www.celiac.org 818-990-2354
Childrens Digestive Health and Nutrition Foundation www.celiachealth.org
NIH Consensus Conference on Celiac Disease
http://consensus.nih.gov/2004/2004Celiacdisease118html.htm
Univ. of Chicago Celiac Disease Program www.celiacdisease.net
Univ. of Maryland Center for Celiac research) www.celiaccenter.org

www.foodallergy.org 703-691-3179 (For true food allergy information, not Celiac Disease)

Gluten-Free Products & mixes

www.celiac.com (products plus a great amount of information)
www.glutenfreemall.com www.amys.com www.julesglutenfree.com
www.glutino.com www.chebe.com
www.authenticfoods.com www.enjoylifefnb.com www.schar.com
www.missroben.com www.pamelasproducts.com
www.causeyourespecial.com www.bobsredmill.com
www.glutensolutions.com www.ener-g.com www.hain-celestial.com
www.glutenfreepantry.com www.kinnikinnick.com
www.glutenfreedrugs.com www.ricepasta.com (tinkyada pasta)
www.specialdiets.org www.madebymona.com www.montina.com
www.namaste.com
www.food4celiacs.com (Gluten-Free Trading Company) www.envirokidz.com

Cookbooks many found at health food stores, Whole Foods, local libraries
Fenster, Carol Gluten Free 101 (1 of several) www.savorypalate.com
Hagman, Bette The Gluten Free Gourmet, etc. (more titles in this series)
Korn, Danna Wheat-Free Worry-Free www.wheatfreeworryfree.com
Kids with Celiac Disease www.celiackids.com
Riley, Rebecca Gluten-Free Baking
Sanderson, Sherri Incredible Edible Gluten-Free Food for Kids: 150 Family-Tested Recipes
Shepard, Jules Nearly Normal cooking for GF Eating, an e-cookbook (www.julesglutenfree.com)
Books/Magazines
Case, Shelley Gluten-Free diet - A Comprehensive Resource Guide www.glutenfreediet.ca
Falini, Nancy Patin- Gluten-Free Friends: an Activity Book for Kids (www.savorypalate.com)
Green, Peter - Celiac Disease, A Hidden Epidemic
Kruszka, Bonnie Eating Gluten-Free with Emily (www.woodbinehouse.com)
Lowell, Jax Peters - Against the Grain; Gluten Free Bible
Living Without (quarterly, celiac, dairy-free & more) www.livingwithout.com
Gluten-Free Living- Quarterly celiac magazine www.glutenfreeliving.com
www.glutenfreebakingandmore.com (books and products for sale)

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Dierbergs Markets A much expanded specialty area.
Cletas Nutrition-3004 Godfrey Rd, Godfrey Il 62035 618.446.1659
Cornerstone Nutrition & Coffeehouse 17701 Edison AV.
Chesterfield (Long & Edison) 63005 636.537.5858
Good 4 U Nutrition- 3940 Jeffco Blvd Arnold, MO 636.467.2000
Green Earth Grocery -441 S. Buchanan St., Edwardsville, IL 618.856.3357
Natural Way- 3 locations: 8110 Big Bend 63110 314.961.3541
12345 Olive Blvd 63141 & 468 Old Smizer Mill -63026
New Dawn Natural Foods 3536 Arsenal-63118 314.772.9110
Nutrition Stop- 4101 Mexico Rd, St. Peters MO 636.928.7550
River City Nutrition - 833 S. Kirkwood Rd Kirkwood MO 63122 822-1406
Roosters Health Food Store- 820 Admiral Weiner, Columbia; 618.281.7177
The Healthy Nut- 449 Market Place Dr. Freeburg, IL 62243 618.539.6888
Schnucks & Shop N Save all locations have some items, check your local stores.
Trader Joes (1) 48 Brentwood Promenade 314.963.0253
(2) 1679 Clarkson Rd - 636.536.7846 (3) 11505 Olive Blvd 314.569.0427
(4) 13343 Manchester Rd. 314.984.5051 (store tours available here) www.traderjoes.com
Whole Foods 1601 Brentwood Blvd. 314-968-7744
& 1160 Town &Country Commons 636-527-1160
Free Range Cookies
425 S. Florissant Rd
Becks Gluten Free
www.freerangecookies.com
15622 Manchester Rd.
Andreas Fine Foods 314-882-0163
www.becksgf.com
759 Spirit of St. Louis Bvd Breads, Buns and Cookies
636-527-5000
www/andreasglutenfree.com Some products also at:
Breads, cookies, prepared
636-563-9953 much variety! Winslows Home (U. City)
meals, cakes, side dishes

Labeling FALCPA-Food Allergen Labeling and Consumer Protection Act- effective 1-1-06. All
products containing wheat or ingredients made from wheat must be labeled. Barley and rye are not
included in this law. Watch out for Barley Malt, it is often used in chocolate candies & cereal.
Advisory statements, such as -processed in a facility that also, are often used, but are not
regulated by FALCPA. Call company 800#s for more detailed information.

Gluten-Free Certification Organization Gluten Free You Can Easily See

www.gfco.org G-F food is an expanding section of the food industry. Many companies such as
Amys and Ians make g-f and non-g-f products, so foods that are clearly labeled are easier to find.
Many companies now label food when it is gluten-free, but the labels vary. GFCO is promoting a
standard mark, plus providing guidelines & inspections so products will be reliable.

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For extensive product information
1. 13th edition CSA Gluten-Free Product listing CD or binder (see CSA/USA)
2. Delphi forums (see page 2)- on-line listings that can be printed.
3. Canadian Celiac Association (pocket dictionary) www.glutenfreediet.ca
4. www.clanthompson.com lists & alerts for changes in products/ recalls

CONDIMENTS AND EVERY DAY FOODS

These are some suggestions, not a complete listing. For more complete information, see one of
the sources listed above. Many items are available in each category.

Butter/Margarine -Blue Bonnet, Parkay, Land O Lakes, Smart Balance

Bar-B-Q sauce- Sweet Baby Rays regular and honey Bar-b-que, Bone Suckin Sauce
Dairy Products; - Prairie Farms (except for obvious wheat products such as cookie dough ice
cream, etc.) Cheese: Bordens, Healthy Choice, Sargentos, (All Natural Cheeses EXCEPT some
shredded cheeses check labels carefully. Kraft -read labels.
Milk Alternative: Silk (Soy milk.)
Ketchup -Del Monte, Heinz
Mayo -Hellmanns; Smart Balance
Mustard -Frenchs (all EXCEPT Honey Dijon), Plochmans (all)
Peanut Butter- Jif (Regular and Smooth Sensations), Peter Pan Smart Choice, Skippy
Syrups- pure maple syrup, Golden Griddle, Brer Rabbit light and dark
Salad Dressing: Hendricksons, Wishbone (Italian, Ranch, Deluxe French), Annies Naturals,
Henris Salad dressings (all except Tomato Flavor Balsamic Vinaigrette)
Soy Sauce- La Choy, Wheat-Free Tamari, and Braggs Liquid Amino (a soy sauce sub.)
Spices: pure spices McCormicks (including vanilla), Durkee, Frontier; blends are labeled

Vinegar Vinegar is distilled and this process eliminates the large protein molecules of gluten
except for malt vinegar which is not distilled and therefore not gluten free. Read labels of flavored
vinegar.

Distilled Alcoholic Beverages including rum, gin, whiskey and vodka these are also
gluten-free regardless of the source. Distillation removes large proteins (gluten)

BEER- not distilled, so not gluten-free BUT note the rapidly expanding g-f beer options:
www.ramapovalley.com Randalls Wines & Spirits 618-394-9800
www.bardsbeer.com Bards Tale (Whole Foods)
www.newgrist.com New Grist
www.redbridgebeer.com Redbridge Beer (use on-line zip code locator for sources)
www.glutenfreebeers.co.uk Greens Beer
CIDER Woodchuck Draft Cider (several flavors) is gluten-free

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 Breakfast Ideas

Pancakes Trader Joes frozen or use Pamelas Baking mix top with maple syrup
Johnsonville Sausage patties or links (except brown sugar and honey flavor)
www.johnsonville.com Fresh fruit or Juice ( Del Monte, Minute Maid, Dole 100% jc)

Breakfast in a hurry? Milk or Silk (soy alternate) with Carnation Instant Breakfast
Eggs make hard-boiled eggs a day ahead Whole Foods Cream Biscuits
Juice or fruit, with Lara Bar or Enjoy Life bar (www.enjoylifenb.com)

Eggs and bacon (Oscar Mayer, Hormel any gluten source would be clearly listed)
Ore Ida hash browns
Trader Joes Ryeless Rye Bread - butter/margarine (Parkay)

Nestle hot chocolate

Kinnikinick bread, or Lundberg rice cakes with peanut butter and jelly
Yogurt: Yoplait (except Yo-baby cereal); Stonyfield Farm(except brownie);
Blue Bunny Yogurt labels will clearly state when gluten-free

FrenchToast (made with Andreas bread), syrup or powdered sugar

Fresh fruit, strawberries or banana

Nabisco Cream of Rice or Lundberg Hot n Creamy Rice cereal;

Rice or Corn Chex now gluten free, on the regular grocery shelf (www.generalmills.com)
Dole or Sun Maid Raisins

Bobs Red Mill Mighty Tasty G- F Hot Cereal Or * Oatmeal seen *Notes on Oats below-
Vans frozen GF waffle Fresh Fruit

Natures Path Envirokidz cereal - Gorilla Munch plus banana or strawberry

Silk (soy) or regular milk Fruit and Cheese

Time for Tea and Coffee

Coffee
Folgers; Hills Brothers; Maxwell House (any source of gluten will be labeled)

Teas check labels, there are a few herbal teas that have barley.

*Notes on Oats most brands are contaminated. Cream Hill Estates is one that is tested
and considered gluten-free. www.creamhillestates.com 866-727-3628 (There are other
brands in stores now) (oats are not yet accepted by some organizations as gluten-free)

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 Gluten Free Lunch Ideas
Lettuce with assorted vegetables, sunflower seeds, and GF salad dressing (Annies)
Baked potato topped with butter, sour cream, and Hormel real bacon bits
Fruit juice

Rice & frozen vegetables with GF soy sauce (La Choy) or Eden Foods g-f tamari
Grilled/ microwaved chicken breast seasoned with McCormicks spices
Fresh fruit

Thai Kitchen Instant Rice Noodle Soup www.thaikitchen.com

Crackers- Marys Crackers- great with cheese or Glutino Breadsticks or crackers
Del Monte peaches or fresh fruit salad

Hormel Chili with Beans Chi Chis corn tortilla chips

Celery and carrot sticks Old Orchard fruit juice

Frozen entres several choices found at Dierbergs- frozen food section

Diced tomatoes and onions with Italian green beans Cantaloupe

Delimex cheese, chicken, or beef taquitos Frontera Salsa (www.fronterakitchen.com)

Orange Carnation Hot Cocoa

Salad with assorted vegetables and GF salad dressing

Chicken of the Sea or Starkist tuna V8 Splash Berry Blend
Fresh fruit or Del Monte canned pears

Chicken quesadilla made with Piata or Mission corn tortilla

Shredded cheese and Hormel canned chicken.
Chopped fresh tomatoes sour cream Dole fruit juice

Imagine Organic Creamy Tomato Soup

Glutino crackers with peanut butter and jam (try sunflower butter if you have nut allergies)
Fresh fruit

Oscar Mayer or Ballpark hot dog and Hormel Chili with Beans Andreas g-f buns
Lays Classic potato chips Ice Cream Ben & Jerrys

Meatloaf made with GF corn flakes or GF crushed crackers

Mashed potatoes (Barbaras mashed potatoes) butter& sour cream
Steamed cauliflower or raw vegetables

Hormel Natural Choice honey deli turkey or Hillshire Farms lunchmeats

Sandwich (Trader Joes Ryeless rye) or wrap in Boston lettuce
Prairie Farms cottage cheese and Del Monte canned fruit

Glutino Duo cheese pizza (add extra cheese and McCormicks pizza spice), salad & fruit
Soda Hansens Natural; Coke, 7-UP, Pepsi, Sierra Mist, Dr. Pepper

Imagine Foods creamy broccoli soup or Campbells Select Italian Tomato/basil/garlic

Cheese sandwich- made with Bordens or Kraft cheese slices and Kinnikinnick bread

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 The Dinner Plate
Tinkyada brand pasta & Del Monte spaghetti sauce (without meat) Kraft Parmesan Cheese
Chebe breadsticks (www.chebe.com)
Lettuce salad with fresh vegetables & GF salad dressing steamed broccoli

Baked pork chop & baked fresh potato wedges seasoned with McCormicks pure spices
Steamed carrots/broccoli/cauliflower GF soy sauce (La Choy) or wheat-free tamari (optional)

Taco Night - Old El Paso corn taco shells

Fresh ground meat (beef, turkey, or chicken), cooked with McCormicks seasoning
Old El Paso refried beans, Old El Paso salsa, sour cream
Fresh lettuce, tomatoes, onions, Kraft cheese or regular Velveeta cheese, melted

Cookout - Hamburger - flavor with GF BBQ sauce or Heinz ketchup and ground mustard
Wrap in Roma lettuce leaf or use packaged Kinnikinnick buns (or see Carol Fenster for recipes)
Tomato and onion slices Green pepper and mushroom skewers brushed with olive oil
Carrot/celery sticks Lays classic potato chips

Baked fresh chicken breast Wild rice

Steamed green beans Sliced peaches fresh or canned

Dinty Moore Beef Stew Corn bread made with Ener-G Corn Mix
Lettuce salad with fresh vegetables GF salad dressing

Baked fresh fish catfish, salmon pick your favorite

Baked potato stuffed with fresh steamed broccoli, regular Velveeta cheese, melted,
crumbled Oscar Meyer bacon, or Hormel bacon bits, chopped green onion, sour cream, butter

Old El Paso corn taco shells stuffed with scrambled eggs, ham and Kraft cheese
Old El Paso salsa, optional
Fried cubed potatoes (in Crisco or Mazola Oil) Corn on the cob or frozen corn, steamed

Stir-fry any fresh meat (sirloin, chicken) and fresh vegetables with GF soy sauce or Tamari
White or brown rice

Roast beef seasoned with salt & pepper; garlic & onion
Boiled potatoes; carrots& celery Chebe bread rolls fresh fruit
Lettuce salad with chopped fresh vegetables, GF salad dressing

Grilled fresh chicken breast with GF BBQ sauce (Sweet Baby Rays)
Fresh coleslaw mix with mayo or GF Italian dressing
Cooked broccoli mixed with white or brown rice and melted regular Velveeta cheese

Fresh pork roast Boiled cabbage

Roasted red potatoes Chebe rolls or bread sticks, butter or margarine

Macaroni and cheese (Tinkyada macaroni noodles with regular Velveeta cheese and milk) or
Annies brand g-f mac & cheese Oven baked chicken zucchini

HoneySuckle White Turkey, roasted Fresh mashed potatoes

Gravy - using corn starch, Sweet Sue chicken broth or Herb-Ox chicken bouillon
Steamed mix of broccoli, cauliflower and carrots

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 SNACKS AND DESSERTS
CHIPS and COOKIES
Cape Cod plain potato chips Miss Meringue
Snyders Chips: White Corn Tortillas; Yellow Corn
Lays Classic Potato Chips Pamelas Chunky Chocolate Chip cookies
Tostitos Gold Tortilla Chips Chi Chis corn tortilla chips
Ener-G brand pretzels Midel Ginger Snaps

POPCORN & RICE CAKES

Act II (except extreme butter)
Orville Redenbacher Microwave Popcorn; all varieties
EXCEPT the caramel pour-over popcorn.
Crunch n Munch flavored popcorn
Lundberg Family Farms rice cakes

ICE CREAM
Breyers- All Natural Ice Creams: Vanilla, Chocolate, Choc, Chip, Coffee, French Vanilla,
Mint choc Chip, Peach, Rocky Road, Strawberry, Vanilla Fudge Twirl, Vanilla/Chocolate/Strawberry
Blue Bunny company states they will have any gluten ingredient clearly on the label -
www.blubunny.com
Dairy Queen Vanilla and Chocolate Soft Serve; Arctic Rush Freeze; Shakes (no malts); Sundaes;
Lemonade/ Limeade Frozen; DQ novelties (except DQ sandwich); (visit www.dq.com for a full list)
McDonalds All ice cream sundaes are GF
Ben & Jerrys except for flavors with obvious gluten such as cake batter, cookie dough
(www.benjerry.com)

GUM
Care Free Gum (sugarless only), Clorets, Dentyne,
Freedent (peppermint, winter fresh, spearmint), Trident (all), Wrigleys Gum all varieties

CANDY
Snickers, Skittles, Starburst, M&Ms (except the crispy blue bag version)
Dove (milk & dark choc), Mars Almond Bar, 3Musketeers
Milky Way Midnight only (all other Milky Ways are not GF)
Mini versions of the above are GF except Snickers in Canada)
Miscellaneous
Jell-O Brand; Gelatin Desserts (dry gelatin mixes): Sugar
Sweetened Gelatin (all flavors); Sugar Free Gelatin (all flavors)
(The dry mix sugar sweetened is also corn free)
Gelatin Snacks (ready to eat gelatin): Sugar Sweetened
Gelatin Snacks (all flavors), Sugar Free Gelatin (all flavors)

Baking Ingredients and Tips: To improve taste/texture

Add Xanthan gum or an extra egg or egg white (beaten stiff) or egg white powder
Pans use smaller pans, round shapes, or try the new silicone bakeware
Toasting many breads, crackers, taste better toasted
Rice flours may be a bit gritty, check books for tapioca/potato starch/rice combos

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St. Louis in the Summer
Sweet News: Ted Drewes basic custard is GF ask for a clean spindle.

G-F Ice Cream Cones- Buy your own - www.edwardandsons.com and sometimes
available in stores- and scoop away the heat.

Shop Area Farmers Markets for local fresh fruit and veggies:

Name Location Contact Open

Clayton Farmers Mkt Ellisville 636-779-8500X246 Sat. 5/23-10/24
Ferguson F.M. Ferguson 314-524-1820 Sat May-Oct
Kirkwood F.M. Kirkwood 314-822-0084 April-Sept
Soulard St. Louis City 314-622-4180 Wed-Sat, year round
Market in the Loop University City 314-991-3300 Th,Fri, Sat all year
Dont forget Sappington Farmers Market Complete grocery store, great fruits and
vegetables and they stock some gf products plus some of Andreas products.

For Local Restaurant Information Log on to St.

Louis Alerts & See the Reviews
Many restaurants are now g-f friendly and some have g-f menus.

Travel: There are several sources of grocery shopping guides,

restaurant information, cards in other languages, and guides:
www.triumphdining.com
www.ceceliasmarketplace.com

Testing: Celiac Disease: A Hidden Epidemic by P. Green and R. Jones is an

excellent source of testing and diagnosis information. (See ch 4 and ch 17)

Information on testing for celiac disease can be found at the web site of
Prometheus laboratories. You can also find details about saliva based genetic
testing. www.prometheuslabs.com

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 HELPFUL HINTS
Avoid Contamination:
Buy squirt bottle style for mayo, mustard, ketchup
Mark GF containers with GF on the lid.
Use a dedicated toaster for GF foods, or toaster bags.
Clean out silverware drawers. These are great crumb collectors.
Use separate strainers/utensils if cooking non-GF and GF pasta at the same time.
Clean food prep areas.
Check labels on deli meats (most deli meats have no gluten) & ask for a clean
slicer.

Organize and Simplify:

When purchasing bread, divide loaf into 2-slice sections, putting these into
baggies and then back into the larger bag before freezing.
Dedicate shelves in your kitchen and refrigerator to gluten free food.
Make extra portions and freeze individual meals in plastic containers.
When you have a favorite recipe, make several bags of the dry ingredients.

Gluten Isnt Always Obvious:

Check vitamins and medicine. www.glutenfreedrugs.com
Ask about dedicated fryer baskets in fast food places and restaurants
Play clay may not be gluten free - http://www.discountschoolsupply.com
and search for gluten-free dough

In a Nutshell Gluten-Free:
Glue on stamps & envelopes
Caramel coloring, citric acid (in the U.S.)
Natural flavorings
Mono and Diglycerides
Maltodextrin

Casein- For those who want a gluten-free and casein-free diet: www.gfcfdiet.com

Continue to read all labels companies do change products and ingredients.

Observations, Updates, Questions?? Subscribe to St. Louis Alerts and post

comments or email- info@bscsg.org Links to other resources, news, and events can be
found at the website: www.bscsg.org rev. Summer 2009

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