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Naturally Nutritious and Gluten-Free


Many of us have a friend or family member that follows a gluten-free diet.  For some, it’s for personal beliefs, for others it makes them feel better. As May is Celiac Awareness Month, we wanted to provide a few ideas for naturally nutritious, gluten-free foods for those individuals following an everyday gluten-free diet. For those of you who don’t know, Celiac disease is a genetic disease that damages the small intestine and interferes with absorption of nutrients when diagnosed individuals come in contact with gluten. A lifelong gluten-free diet (avoiding all sources of Rye, Wheat, and Barley gluten) is currently the only form of treatment for Celiac Disease. As with any diet, the more options you have, the easier it is to follow! We hope you find the following tips helpful and wish you happy eating!

  • Have you ever tried quinoa (Pronounced KEEN-WAH)? Or how about millet, buckwheat, or amaranth? These are just a couple whole grains (in addition to the usual rice and corn) that are gluten-free. These grains are incredibly versatile and really delicious. If you haven’t experimented with these new grains yet, be sure to try our newest Eat Well deli salad, the Southwestern Quinoa & Chicken Salad! Loaded with vegetables (peppers, corn, black beans, onion), this is a delicious and healthy salad that’s perfect for grilling season!
  • Fresh fruits and vegetables are naturally gluten-free. Keep cleaned fruits and vegetables in a container in the refrigerator and pair with some hummus for an easy, grab-and-go snack. Need a new side dish? Add a side of roasted vegetables as a tasty addition to any meal.
  • Opt for fresh fruit as a dessert rather than typical cookies, cakes or pies (which most often contain gluten).  Top a bowl of fresh berries with some Greek yogurt and a sprinkle of cinnamon for a tasty and healthy treat! Or try a smoothie made with berries, bananas, and cottage cheese for a refreshing afternoon snack or breakfast.
  • Craving a salty snack? Plain popcorn seeds are gluten-free and a whole grain (and they get a NuVal ® score of 91!). Heat 1-2 Tbsp. of canola oil in a large pan (until hot but not smoking), add in about half a cup of popcorn seeds, loosely cover (to let steam escape), and let pop away until you hear several seconds between pops. Enjoy with a dash of salt and a little melted butter (optional)!
  • If you love shopping our deli and meat department, but are concerned there are no options for the gluten-free eater, have no fear! We have a gluten-free list available for all of our guests for our deli and meat department. Just ask any of our friendly associates or click here for a list of your options!

It is important to remember that overall nutrition is still important when eating gluten-free. Use the NuVal ® system to help guide you when shopping for the items on your grocery list today! From 1-100, the higher the score, the better the nutrition!

For more information on Celiac Disease or to find a support group near you, visit

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