BEANS AND LEGUMES, canned and/or dried

• Black
• Cannellini
• Garbanzo (Chickpeas)
• Brown and Red Lentils

GRAINS

• Brown Basmati,
• Brown Short or Long grain Rice,
• Quinoa, Specialty Rice (Lundberg’s)

PASTA and NOODLES

• Assorted Whole Grain, Brown Rice, Soy Flour, Corn Pasta
• Soba (buckwheat)

CEREAL, hot and cold

• Terra Breads or Granola King Granolas
• Nature’s Path and Kashi cold cereals
• Bob’s Red Mill extra tasty hot cereal/steel cut oats

UNREFINED OILS

• Extra virgin olive oil (one for cooking and one for drizzling)
• High heat oil like Sunflower or Grapeseed or Coconut
• Toasted Sesame oil for flavouring
• Organic coconut oil for frying

VINEGARS

• Balsamic
• Red Wine
• Brown Rice

HERBS, SPICES AND SEASONING

• Unrefined Sea Salt and Kosher (coarse) Salt
• Whole Pepper Corn
• A selection of herbs and spices you use the most
• Nutritional yeast (Red Star flaked yeast)
• Note: this is a great source of B12 for people who don’t eat meat
• No Wheat Tamari Soy Sauce
• Bragg’s Liquid Amines All Purpose Seasoning
• Curry Paste (refrigerate after opening)
• Gomashio

NUT BUTTERS AND DRIED FRUIT

• Almond, Hazelnut
• Pumpkin Seed, Sunflower Seed, Hemp Seed
• Selection of your favourite naturally dried fruit (without added sulphites)

TOMATO PRODUCTS

• Diced, Crushed and Paste

CONDIMENTS, BROTH and SAUCES (refrigerate after opening)

• Pasta Sauces
• Pizza Sauce
• Chicken and Vegetable Broth
• Salad Dressings (make your own whenever possible)
• Salsa
• Roasted Peppers
• Sun-dried Tomatoes
• Capers
• Chutney

OTHER

• Canned Salmon, Sardines, Mackerel

PANTRY VEGETABLES

• Garlic, onion and shallots
• New potatoes (white or red)
• Yams

REFRIGERATED STAPLES

• Butter
• Non-hydrogenated butter spread like Earth Balance
• Organic Cheese
• Parmesan Cheese (can also be kept in the freezer)
• Eggs
• Ketchup (once opened)
• Lemons and Limes
• Mayonnaise
• Organic full-fat Milk
• Dijon Mustard
• Tempeh
• Miso Paste
• Organic plain yogurt
• Fresh Fruit and Vegetables in Season
• Kalamata Olives
• Fresh Ginger

FREEZER STAPLES

• Veggie Burgers
• Brown Rice Bread, Corn Bread, Buckwheat Bread
• Sprouted Grain Wraps/Tortillas
• Shelled Nuts, pecans, cashews, almonds, walnuts, pumpkin seeds

FROZEN VEGETABLES

• Corn kernels
• Green Beans
• Green Peas
• Chopped Spinach
• Edamame
• Cauliflower

FROZEN FRUIT AND BERRIES

• Berries
• Freeze your own bananas

WHEAT FREE PRODUCTS

Freezer foods:

• Brown Rice and Corn Tortillas
• Brown Rice bread/bagels/English muffins (taste much better toasted)
• Wheat free pizza shells
• Wheat free panini bun

Refrigerated foods:

• Wheat free Tamari sauce or Bragg’s Liquid Aminos

Pantry foods:

• Brown rice crackers
• Corn, rye or rice crackers
• Trail mix
• Mighty Tasty Hot Cereal (Bob’s Red Mill)
• Nature’s Path Millet/Amaranth Cold Cereal Flakes
• Whole brown rice, quinoa, millet
• Buckwheat, quinoa or brown rice pastas

What is the difference between wheat free and gluten free?
Gluten is a protein found in wheat, rye, barley and some oats. A gluten free diet is similar to wheat free but more restrictive in that in addition to avoiding wheat, spelt and kamut, you must also avoid rye, barley and oats and products made with these ingredients. Also avoid products containing TVP (texturized vegetable protein) or HPP (hydrolyzed plant protein); beer; ale; lager; malted beverages; soy/rice beverages made with barley (i.e. Rice Dream).

Gluten free mixes: there are many good quality mixes now available that you can use on a wheat free diet:

• Gluten free pancake mix
• Gluten free baking mix