Gluten Free Tips for Celiac Awareness Month

By: Jacqueline Gomes, RDN, MBA

May 3rd, 2019

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 trip to the store 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! Speak to a store associate and our Eat Well Tags.
  • Try something new! Garden Lites® Muffins gluten free with simple ingredients! Vegetables are the first and primary ingredient in every Garden Lites product. Whether the vegetables that make up the product are hidden, like zucchini and carrots in their Double Chocolate Muffins, or the highlight of the product like kale and cauliflower in their Superfood Veggie Cakes, Garden Lites makes eating your veggies delicious.


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.


Blueberry Oat Parfait


A healthy breakfast made simple! Enjoy your breakfast with a Garden Lites Blueberry Oat Muffin.

Makes: 1 Serving

Prep: 5 minutes


  • 1 Garden Lites Blueberry Oat Muffin
  • 6 ounce Greek yogurt
  • ½ cup Blueberries
  • ½ cup cooked Oats



  1. Heat Garden Lites muffin according to package directions, cut into pieces, allow to cool.
  2. Assemble parfait with alternating layers of Greek yogurt, fresh blueberries, and oats.

Recipe source: Garden Lites®