Wheat/Dairy/Corn-free Ingredients & Foods 1
Table of Contents Trader Joeʼs...3 Whole Foods...7 Produce Guidelines...18 Gina is allergic to wheat/gluten, corn, and dairy. In addition to these main three allergies, there are other things which can cause her to react (see Produce Guidelines for instructions on how to wash, which produce needs to be peeled, which produce needs to be organic, etc). Because of cross-contamination issues, hidden ingredients, and Ginaʼs high sensitivity to allergens, it is absolutely crucial to stick to the exact items below. Please, no brand substitution, substitution for similar items, etc -- even if it seems like it would be safe or ok. Thanks. =) 2
Trader Joeʼs BEVERAGES Unsweetened Organic Soymilk (NOT the soy milk in the refrigerated case) EGGS, FISH & SEAFOOD Trader Joeʼs Cage-Free Eggs (see photo) Frozen Alaskan Cod * Frozen bag of Seafood Blend containing Shrimp, Calamari & Scallops 3
EGGS, FISH & SEAFOOD (Conʼt) Albacore Solid White Tuna w/ No Salt Added (in the pink can) Skinless & Boneless Sardines in Olive Oil FLOURS Almond Meal NUTS & NUT BUTTERS Raw, unsalted plain almonds, walnuts, cashews, hazelnuts or pecans (no dry roasted nuts, no salt, no oil, or any other added ingredients) 4
NUTS & NUT BUTTERS (Conʼt) Almond Butter - Raw Crunchy Unsalted or Raw Creamy Unsalted Sunflower Seed Butter OILS, SAUCES, CONDIMENTS, ETC Light Coconut Milk Extra Virgin Olive Oil (any of Trader Joe's olive oils, organic or not) 5
OILS, SAUCES, CONDIMENTS, ETC (Conʼt) Unfiltered Apple Cider Vinegar Trader Joeʼs Recipe #99 Traditional Marinara Sauce PASTA Brown Rice Pasta (Penne, Fusilli, or Spaghetti) Thai Rice Sticks SPICES & HERBS * Sea Salt (NO iodized salt) * Trader Joeʼs Cinnamon * Trader Joeʼs Black Pepper 6
SWEETENERS Desert Mesquite Honey or Clover Honey Whole Foods BAKING 100% Pure Coconut Oil Spectrum Organic All-Vegetable Shortening (butter substitute) Bobʼs Red Mill White Rice Flour 7
BAKING (Conʼt) Bobʼs Red Mill Tapioca Starch/Tapioca Flour Arrowhead Mills Brown Rice Flour or Organic Brown RIce Flour Hain Featherweight Baking Powder Sweet Tree Organic Evaporated Palm Sugar 8
BAKING (Conʼt) Maple Syrup (any pure 100% maple syrup, no flavorings, no added ingredients) Ghirardelli Unsweetened Cocoa Ghirardelli 100% Cacao Chocolate Letʼs Do Organic Coconut (any type of coconut in this brand) BEVERAGES WestSoy Unsweetened Organic Soymilk 9
CRACKERS Edward & Sons Unsalted Plain Edward & Sons Unsalted Sesame GRAINS Organic Whole Black, Red, or Traditional Quinoa (available in the bulk bins) Organic Whole Brown or White Rice (available in the bulk bins) Letʼs Do Organic Tapioca Small Pearl Letʼs Do Organic Tapioca Granulated 10
GRAINS (Conʼt) Ancient Harvest Quinoa Flakes ICE-CREAM Luna & Larryʼs Coconut Bliss Cappuccino Luna & Larryʼs Coconut Bliss Dark Chocolate Luna & Larryʼs Coconut Bliss Chocolate Hazelnut Fudge 11
ICE-CREAM (Conʼt) Luna & Larryʼs Coconut Bliss Dark Chocolate Bars LEGUMES Dried beans, lentils, chickpeas, etc (no pre-cooked/pre-packaged legumes, and none from a can. Dried beans only, made from scratch) MEAT, FISH, TOFU & CHEESE Follow Your Heart Vegan Cheese (Cheddar, Mozzarella, or Monterey Jack) Great Range Bison Steak Medallions (in the freezer case next to the butcher counter) 12
MEAT, FISH, TOFU & CHEESE (Conʼt) Great Range Bison Patties (in the freezer case next to the butcher counter) Frozen or Fresh Alaskan Cod 365 Brand Extra Firm Organic Tofu OILS, SAUCES, CONDIMENTS, ETC Joyva Sesame Tahini 13
OILS, SAUCES, CONDIMENTS, ETC (Conʼt) Bragg's Organic Apple Cider Vinegar Braggsʼs Liquid Aminos (soy sauce substitute) Follow Your Heart Vegenaise Original (Mayonnaise substitute) Thai Kitchen Red Curry Paste or Green Curry Paste 14
PASTA Tinkyada Brown Rice Lasagna Noodles (both organic and non-organic are fine) Tinkyada Brown Rice Pasta (any variety) Annie Chunʼs Maifun Brown Rice Noodles PRE-PACKAGED FOODS Amyʼs Curried Lentil Soup Amyʼs Tuscan Bean & Rice Soup 15
PRE-PACKAGED FOODS (Conʼt) Amyʼs Lentil Vegetable Soup Amyʼs Organic Golden Lentil Soup (Frozen) Brown Rice & Vegetable Bowl (Frozen) Thai Stir Fry 16
PRE-PACKAGED FOODS (Conʼt) (Frozen) Indian Vegetable Korma SPICES & HERBS Any Spicely Organic brand herbs/spices Sea Salt (NO iodized salt) Any of the organic herbs from the Whole Foods bulk section SNACKS Raw Revolution Organic Live Food Bar - Rasberry & Chocolate OR Spirulina & Cashew 17
Produce Guidelines NO pre-cut fruit or veg - it is likely to have been rinsed w/ a corn-containing solution NO pre-bagged fruit or veg - it is likely to have been rinsed w/ a corn-containing solution NO frozen fruit/veg - it is likely to have been rinsed w/ a corn-containing solution NO canned fruit/veg (the only exception is Libbyʼs canned pumpkin or any brand organic canned pumpkin) Fresh produce only. =) Virtually all grocery store produce is coated with food-grade wax which contains corn. Thus, ALL produce Gina eats needs to be specially washed and rinsed before serving/ adding to recipe. To wash produce: Add about 5-7 drops of Grapefruit Seed Extract (GSE) to a bowl of water, and soak produce in that for about 15 minutes. Then rinse in plain water. Note: Some produce has additional requirements as well as the washing, like needing to be peeled or needing to be organic. Please follow the guidelines below for the type of produce you wish to prepare. Grapefruit Seed Extract (GSE) (can be found at stores like Sunrise Natural Foods or Whole Foods) 18
FRUITS Apples/Pears (must be organic & washed with GSE) Kiwi (no special instructions) Berries (must be organic & washed with GSE; canʼt have the ones w/ a soaker pad below them in the package, because the soaker pad contains corn) Bananas (no special instructions) Any citrus (if they are going to be sliced through the peel, must be washed with GSE) Grapes (must be organic & washed with GSE) VEGETABLES Avocado (must be washed with GSE) Eggplant (must be washed with GSE) Romaine Lettuce (must be organic & washed with GSE) Celery (must be organic & washed with GSE) Loose fresh greens such as spinach, kale, endive, bok choy, swiss chard (must be organic & washed with GSE) Carrots (must be organic & washed with GSE) Red Potatoes (must be organic & peeled) Sweet Potatoes/Yams (must be organic) Acorn/Butternut Squash (must be washed in GSE) Cucumbers (must be washed in GSE. if not organic, then must be peeled) Bell Peppers (must be organic & washed in GSE) White Mushrooms / Portabella Mushrooms (must be washed in GSE) Broccoli/Cauliflower (must be organic & washed in GSE) Asparagus (must be washed in GSE) Zucchini (must be organic & washed in GSE) 19
Tomatoes (must be organic & washed in GSE) Fresh loose herbs such as cilantro, parsley, sage, basil (must be organic or homegrown & washed in GSE) Artichoke (must be washed in GSE) Green beans (must be organic & washed in GSE) Sugar peas or snap peas (must be washed in GSE) Radish (must be organic & washed in GSE) Fresh ginger root (must be peeled) SEA VEGETABLES (for adding to soup, etc) These are dried/dehydrated and (except for the Nori) need to be rehydrated by soaking in warm water before serving/adding to recipe. No other special instructions. Nori Wakame Hijiki Kombu 20