Gluten Free Tips for Celiac Awareness Month

May is Celiac Awareness Month and a terrific opportunity to show your support for those who suffer from the autoimmune disorder by advocating for further research, education, screening and treatment.

Gluten is found in a wide variety of foods such as breads and other baked goods, cereals, pastas, soups, prepared meats such as deli meats, hot dogs, burgers, imitation seafood, sauces, salad dressings, seasonings, snack foods, flavored coffees, candy, chocolate bars, and some supplements, medications and even lipstick.

The key to a successful shopping trip is to read ALL labels carefully every time you shop. Formulas and ingredients can change in items that you regularly purchase without notice from the manufacturer.

Many foods are gluten free if the words wheat, rye, barley, malt, oats and brewer’s yeast are NOT found on the food label. The current recommendation for products made with grains (such as breads, pastas, cookies, cakes and cracker) is the label also reads “gluten-free”.

Not sure if it’s gluten-free? Call the manufacturer and ask about their gluten testing methods and how they clean their facility equipment.

Gluten Free Shopping Tips:

  • Know your Grains. Rice, corn, potato, quinoa, millet, and amaranth are just several ingredients that are acceptable in a gluten-free diet.
  • Cook Often. Be aware of every ingredient you consume! If you do plan on dining out, review the menu online first and ask questions when necessary.
  • Make Gluten Free Swaps. When baking, it is safe to use ingredients like chickpea or rice flours and tapioca or potato starch instead of baking powder. Use arrowroot to thicken gravy.
  • Use Gluten Free products. Fortunately, there are plenty of gluten free ingredients, like pancake mix, pastas, cookies breads and cereals, available in our stores now! Do not hesitate to take advantage!

It is crucial that those with gluten sensitivity or celiac disease consume a sufficient amount of grains each day. Carbohydrates, vitamins and minerals are essential to the body’s metabolism and for disease prevention.

Gluten Free Spinach Soufflé

Serves: 8


  • 2 tablespoons grated Parmesan cheese
  • 1 ½ cups fat-free milk
  • 1/3 cups Cream of Rice hot cereal, uncooked
  • 1 package (10 oz.) frozen chopped spinach, thawed, well-drained
  • ½ cup shredded Swiss cheese
  • 4 eggs


  1. Preheat oven to 350˚F. Lightly grease 2-qt soufflé dish. Add Parmesan cheese; gently shake dish until side and bottom of dish are evenly coated with the cheese. Set aside. Bring milk just to boil in large saucepan on medium heat. Gradually add cereal, stirring constantly with wire whisk after each addition until well blended. Cook 1 minute, stirring constantly. Remove from heat, cover and let stand 4 minutes. Stir in spinach and Swiss cheese.
  2. Beat eggs in medium bowl with electric mixer on high speed for 5 minutes, or until foamy. Add spinach mixture; stir gently until well blended. Pour into prepared soufflé dish.
  3. Bake 30 to 40 minutes or until puffed and golden brown. Serve immediately.

Tip: If desired, substitute 1-cup cholesterol-free egg product for 4 fresh eggs.