When we began the gluten-free diet in 2008, I was appalled by the exorbitant cost of pre-made gluten-free foods. The thought of spending $7.00 on one loaf of gluten-free bread seemed like insanity. Yes, gluten-free foods are expensive. Hopefully with time and increased demand among consumers, the prices will deflate, but for right now, it's sadly just the way it is.
If you are like many people, you recognize the benefits of the gluten-free diet, but you have turned away from it because it does not fit into your budget. If you fall into this category, or if you are a gluten-free expert looking for ways to cut costs, this list is for you. I have compiled some easy, doable tips for going gluten-free on a budget.
1) Cook and bake from scratch- Yes, just like Grandma did fifty years ago. When you cook from scratch, the benefits are two-fold. First off, when you cook your own meals, you get to consciously choose what goes in it, how to prepare it in the most healthful way, and you can be certain to avoid nasty GMOs, chemicals, preservatives, or additives (all of which are likely to contain hidden gluten). Secondly, by getting your hands dirty in the kitchen, you can save a tremendous amount of money on pre-made food.
In our house, as a rule of thumb, 90% of what we eat is made from scratch. This includes most of the kids' snacks. At the beginning of the week, I like to make a big batch of gluten-free cookie dough, bread, or muffin mix, and I bake a little at a time throughout the week for snacks and treats. The frugality in baking this way is tremendous. You can stretch one bag of gluten-free flour, some butter, and a dozen eggs a long way. For some awesome gluten-free recipes, check out one of my favorite recipe sites, Gluten-Free Mom. You can also browse the recipes on this blog for easy, tried and true, gluten-free menu ideas. Check back often as I will be adding recipes frequently.
2) Support your local farmers and buy seasonal- I have said this before, but it needs repeating. When you buy local, you not only support the small farmers, but you can also save immensely on your produce cost. We make several trips to farmer's markets and farms every week, and it is well worth the extra effort and time to get delicious, organic, local produce at a fraction of the cost of supermarket organics. At the supermarket, you pay a premium for those mangoes to be shipped from Mexico, and because of the long distances the produce has had to travel, it has lost much of its nutritional value. Lucky for us in New Jersey, we can get some of the most delicious tomatoes, peaches, apples, and blueberries right in our backyard.
Also, much like our ancestors did, it is important to cook with seasonal ingredients. A peach is going to cost a whole lot more in November than in July because it's going to need to travel many miles to get to your local Shoprite. Stick with using ingredients that are in season for the most bang for your buck on your grocery bill. And if you need even more of an incentive to stick with seasonal foods, many nutritionists now agree that eating in season is better for your health. According to Dr. Laura Washington, ND, "As the season changes and certain foods are no longer available, it is time for us to move on to other foods. The foods of summer are perfect for that season. They are light, refreshing, hydrating, and cooling to the body. As the temperatures get colder we need a different kind of fuel. We need foods that are grounding, provide sustained energy, and generate warmth." Shop local, seasonal produce for the best prices and the best overall health benefits.
3) Avoid faux-gluten food/stick with the basics-In other words, aim to eat naturally gluten-free foods. The easiest, healthiest, and most cost-efficient way to do the gluten-free diet is to avoid all of the tempting (and EXPENSIVE) gluten food substitutes, like gluten-free cakes, breads, cookies, pasta, etc. These are the foods that make the gluten-free diet so costly. You can feast on a great variety of delicious foods, and avoid the starches altogether. If this seems too extreme to you, then you can eat naturally gluten-free (and cheaper) starches like rice, quinoa, oats, corn, and potatoes. For a review of which foods are naturally gluten-free, refer back to The Beginner's Guide to the Gluten-Free Diet.
Of course, the faux-gluten foods are great to have in a pinch if you want to blend in with the rest of the gluten-eating world (ie. kids' birthday parties, school/work functions, etc), but indulging in gluten-free muffins, cakes, pasta, bread, and cookies on a daily basis is not only unhealthy, but also is going to get downright expensive.
4) Use coupons when possible- You're probably thinking, yeah, yeah, but there are never any coupons for the gluten-free products I buy. Most coupons you see are for big, brand name food companies, while most gluten-free products are manufactured by small, lesser-known health food companies. This is true; however, with a little extra effort, you can snag some good deals on your favorite gluten-free products.
Almost every gluten-free company out there offers some sort of printable coupon on its website. By doing some prior planning and clicking through a few of your favorite product sites, you can acquire many money-saving coupons and trim a good amount off your grocery bill. For a list of some gluten-free food manufacturer websites to browse, click here.
5) Buy in bulk- Adding on to #4, do check for specials on your favorite gluten-free foods, and when possible buy in bulk for extra savings. Supersites like Amazon and Gluten-Free Mall often have good prices on bulk items. You also may want to invest in a spare freezer for your home if you have the room, so that you can freeze extras (most gluten-free foods need to be refrigerated or frozen at all times).
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