With the increased awareness of celiac disease and gluten intolerance, new gluten-free products are continually hitting the market. Many of these products come with a high price-tag as they must be produced in specially designed kitchens separate from products made with wheat, spelt, rye or barley. Some gluten-free foods contain uncommon flours and ingredients to maximize their texture and palatability. Eating a gluten-free diet does not have to cost a lot of money, however. Many foods are naturally gluten-free and will not add a lot to your grocery bill.
Produce
All fresh and un-sauced frozen fruits and vegetables are gluten-free. Buy vegetables in season as they are usually less expensive. Frozen berries are usually less expensive than fresh. If you have a local farmers' market, consider it as another cheaper produce resource.
Grains
Wheat-based pasta, barley and cous cous are off limits because they contain gluten. Many inexpensive grains, including quinoa, amaranth, millet and teff, may be used as side dishes instead as they do not contain gluten. Look for the bulk bins at your local health food store to find these at their lowest cost, but be careful to consider possible cross contamination with flour bins.
Rice
Brown and white rice are naturally gluten-free and cost very little per pound. Make your rice more flavorful by cooking it with onions, garlic and bay leaves.
Rice Flour
An inexpensive alternative to wheat flour is white or brown rice flour. While it may not substitute exactly for wheat flour in baked goods, it may be used as a thickener for roux and stews, to dust cake pans, or to coat chicken, fish or meats before sautéing.
Eggs
Eggs are gluten-free and an inexpensive source of protein. If you purchase cartons of egg-substitute, check the ingredient list as fillers may contain gluten. Hard-boiled eggs make a convenient gluten-free snack.
Dairy
Skim milk, low-fat cottage cheese and plain, non-fat yogurt are other gluten-free, inexpensive foods. Avoid yogurts with "crunchy" toppings as granola cereals and cookie crumbs likely contain wheat flour. Low-fat cheese, including ricotta and string cheese, make quick snacks while on a gluten-free diet.
