I wrote this article in honor of Celiacs Awareness month (did you know it’s Celiacs Awareness month??) and it was also posted on the front page of Posh Mama - a positive and upbeat community for women. If you haven’t heard of it you should check it out. Loads of great stuff to read there. Anyway. Here’s one for the Celiacs!
10 Tips for Gluten Free Eating in Restaurants
Whenever we go out for dinner with my dad and my sister (who both have Celiacs) there is this unspoken tension at the table because we are all worried about what they will be ‘stuck’ eating. Typically, there is only one gluten free meal on the menu; a salad with fish on it. More often than not, it arrives at the table topped with evil croûtons and then we all sigh in frustration.
While I myself do not have Celiacs, I’ve become aware of a few gluten free living tips, as we’ve enjoyed more than one disappointing family dinner out. Here are 10 tips for gluten free eating in restaurants:
1. Avoid pubs or places that tend to deep-fry everything in one fryer. While you should be able to eat cornstarch dusted calamari – the fact that they fry it right alongside the chicken fingers makes it likely to be contaminated.
2. If possible, choose higher end or larger chain restaurants as their staff are usually trained in how to serve clients with food allergies and intolerances.
3. Make sure to tell your server that you have Celiacs. They should be informed of the ingredients for the dishes on the menu and can help you choose something that will work for you.
4. Ask if there is a rice pasta alternative. You’d be surprised how many restaurants stock rice pasta as a substitution and you’ll double your choices with a pasta option.
5. Many dishes will be gluten free once something is removed. Sometimes a sauce can be substituted for a gluten free alternative from another dish. Ask for squeezed lemon instead of teriyaki sauce on your salmon or for your stir fry to be nestled on a bed of rice instead of noodles.
6. Stick to foods that are healthy and unprocessed. You will be better off with a chicken breast instead of a burger.
7. Sometimes the meal itself will be gluten free but your plate will come with a garnish that isn’t Celiac friendly. This is where it’s important to tell your server about your intolerance so you don’t wind up with a surprise piece of gnarly bread poking out of your soup.
8. There’s more to dessert than cake. Don’t be afraid to look at the desert menu as gelato, mousses and sometimes even cheesecake can be gluten free.
9. Watch your beverages. Be sure you know what ingredients are in that mixed cocktail.
10. Always specify no croûtons on your salad – it’s an often overlooked source of gluten. Trust me!
Written by H.E.Eigler of Maternal Spark dot com a blog for and about Creative Moms as featured at Posh Mama Online Magazine.
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