Tips for Eating Healthy and Gluten Free on a Budget
Eating a healthy gluten free diet is expensive. But there are ways to make it more cost effective. After the birth of my third child I quit my job as a nurse to stay at home full time. With three family members requiring a gluten free diet our grocery bill was double what the average household spends. Without my extra income I had to be creative and find ways to cut the cost of our grocery bill. Here’s a few things I do to make the gluten free lifestyle less expensive without compromising nutrition.
1. Eat foods that are naturally gluten free
When foods have to go through the certification process to be called gluten free it will cost you more. So, eating foods that are naturally gluten free will not add extra cost to your budget. Some examples of foods that are naturally gluten free are rice, beans, lentils, quinoa, millet, nuts and seeds, fruits, vegetables, meat and dairy products (although make sure you check the ingredients on processed meat and dairy products because they may contain gluten), non-dairy milk products, polenta, flaxseeds and chia seeds, and hemp hearts.
2. Make it yourself
Probably the biggest way I save money is to make food myself. I had a really hard time paying $6-$8 for a loaf of bread that wasn't even very good. So I started experimenting and now I make all my own bread. It tastes so much better than store bought and I estimate it costs less $3-$4 a loaf. And gluten free bread is quick to make compared to wheat bread. I also make snack foods. Gluten free snacks like granola bars, crackers, muffins, cookies etc are really expensive. So I make them. It doesn't take that much time and saves a lot of money.
3. Eat simple meals
No need to make foods with tons of ingredients. The goal is to feed your body the vital nutrients it needs. Eating quinoa and beans with some great spices added, and a side of vegetables, is a well-balanced healthy meal. Oatmeal with some Hemp Hearts added is great for breakfast. Nuts, veggies, a boiled egg or dried fruit are great snacks. Fruit and veggie protein smoothies are easy to whip up or a salad with lots of veggies and chicken or tofu. You can also throw some lentils and veggies in the crockpot for an easy, healthy and quick meal that is not expensive to make.
4. Buy on sale, on line, and in bulk
The place I think has the cheapest gluten free mixes and flours is Vitacost.com. You can also find good deals at Amazon.com and Nuts.com and Best-Deals.com. I shop at a variety of grocery stores to get the best deals. Trader Joes has the cheapest gluten free oats I’ve found. They also have some cereals, snacks, and trail mixes that are budget friendly. Costco is getting more gluten free foods. They have breads and gluten free flour mixes, and almond flour that rival online prices. I also make my own gluten free mixes. My mixes are healthier and cheaper than buying baking mixes.
5. Eat less meat
Meat is expensive. Especially if you buy organic or grass-fed varieties. There are a variety of meatless ways to get protein in your diet. Tofu, tempeh, beans, lentils, dairy products, protein powders, Ripple milk, or Hemp Hearts are a few examples of quality protein sources.
6. Use left overs and freeze
We have left-over night once a week. We get out all the leftovers and everyone can choose what they want to eat. I don’t have to cook and it saves money. I also freeze a lot of food. If fruit is about to go bad I cut it up and freeze it for smoothies. I freeze leftovers and my husband takes them for lunches. And I freeze bread, muffins, granola bars, and gluten free flours to extend their shelf life.
7. Skip the processed snacks
I know you want gluten free pretzels and Oreos and occasionally those are OK. But certified gluten free snacks are expensive and are usually full of starch and fat and have very little nutritional value. Instead make popcorn and give it to your kids for snacks. Or make my gluten free crackers or granola bars which are nutrient dense and cheaper than store bought.
8. Write off your food on your taxes
If you have a medical diagnosis, like celiac disease, you can write off part of your food bill on your taxes. Since we have three family member that have celiac disease we have been doing this for years. Talk to your accountant to find out more details.
So, while it is still a reality that eating a gluten free diet will be more expensive, there are ways to make it more cost effective. Make your health and the health of your family a top priority. If you’re on a tight budget cut out areas that aren’t essential so can invest in feeding your body what is essential- healthy gluten free foods.