Gluten-Free Menu Planning: Budget-Friendly Tips

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©2013 All rights reserved. 1

Gluten-Free Menu Planning:

Budget-Friendly Tips

Kathleen Reale Founder

www.BeFreeForMe.com

May 8, 2013

http://www.befreeforme.com/





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• Yes, always!

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mailto:[email protected]





Important Reminders!

③ New method! Questions for NFCA? Please direct webinar questions: [email protected]

④ New printable guide featuring links and recipes from today’s presentation – will be posted soon!






Watch & Win!

• The $25 Cabot Gift Box includes:

• (2) 8 oz Vermont Sharp White Cheddar

• (2) 8 oz Extra Sharp White Cheddar

• (2) 8 oz Sharp Light Cheddar

• (2) 8 oz Seriously Sharp Cheddar

•Cheddar Care Tips

•Classic Vermont Cheddar Recipes

• The Frito-Lay Chip & Dip Set includes:

• (1) Bamboo Chip & Dip Basket

• (1) Bag of Lay’s Classic Potato Chips

• (1) Bag of Fritos Scoops! Corn Chips

• (2) Gluten-free Recipes

Two winners will receive a $25 gift box from Cabot and two winners will receive a Frito-Lay chip & dip basket complete with product and recipes





Welcome! Kathleen Reale, Founder, BeFreeForMe.com

• Diagnosed with celiac disease in 2004

• More than 20 years in food marketing industry

• Launched BeFreeForMe.com in 2008

•More than 40,000 subscribers





On Today’s Plate

① Recognize why gluten-free products are more costly

② Consider the materials and resources available to create a gluten-free shopping list

③ Optimize your gluten-free food resources to craft low-cost meals

④ Learn new budget-friendly gluten-free recipes

⑤ Answer your questions!





We want to save you money!

• 81% of consumers use coupons for grocery items (Prospectiv, August 2008)

• 87% of shoppers would be more likely to shop at retailers that offered coupons/savings

(Prospectiv, August 2008)

• Coupons are the main reason 61% of consumers visit consumer product good websites (e-

centives, May 2008)

• 87% of BeFreeForMe members report that the price of gluten-free/allergy-free items are their biggest frustration regarding their special diet (BeFreeForMe.com, August 2012)

• Households earning over $70,000 a year were among the top coupon users (Nielson)





Proof That Gluten-Free Products Cost More

•2008 study from Dalhousie Medical School at Dalhousie University in Canada compared the prices of 56 ordinary grocery items that contain gluten with their gluten-free counterparts:

•All of the gluten-free ones were more expensive and some were much more expensive

•On average, gluten-free products were a whopping 242% pricier than the gluten-containing versions

Stevens, L. & Rashid, M. (2008). Gluten-free and regular foods: A cost comparison. Can J Diet Pract Res, 69(3):147-50.





Proof That Gluten-Free Products Cost More

•2007 study from Columbia University observed gluten-free product availability and cost at type of retail venues and geographic region:

• Gluten-free bread and pasta was twice as expensive as their wheat-based counterparts

• Retail venue impacted cost more than geographic location

• Availability was highest on Internet (100%) and health food stores (94%)

• Regular grocery store was least expensive but with most limited variety

Lee, A.R., Ng, D.L., Zivin, J. & Green, P.H. (2007). Economic burden of a gluten-free diet. J Hum Nutr Diet., 20(5):423-30.





Why Do Gluten-Free Products Cost More?

• Increased production costs for manufacturers!

• Manufacturers have to create alternatives that will give the product the same light, chewy

texture that gluten provides • Alternative grains are more expensive • Additional ingredients are more expensive (i.e. guar gum) • Additional labor/designated facility costs to safely produce the products





• Increased cost to retailers!

• Specialty distributors vs. warehouse items

• Shelf life of gluten-free products

• Costs more to “display” gluten-free items in the market (i.e. freezer space)

Why Do Gluten-Free Products Cost More?





How To Save $ on a Gluten-Free Diet •Saving money and budgeting for gluten-free groceries is very similar to shopping for

any type of groceries •Challenges:

• Do not deviate from gluten-free shopping list (food is our medicine!)

• Find ways to save in order to spend less than the proven increased costs





“Before anything else, preparation is the key to success.” - Alexander Graham Bell





• Plan ahead with lists, recipes and coupons

• Cut down on waste

• Cook

How to Save $ on a Gluten-Free Diet





How to Find Deals on a Gluten-Free Diet

• Manufacturers

• Stores

• Online





List Planning

• How to write a “Master List” ①Naturally gluten-free items: rice, beans, corn tortillas, popcorn, veggies and fruit

②Next, add gluten-free specialty items that you use often: baking mix, chicken broth, pasta,

soy/tamari sauce

③As you run out of things on this list, add them to your “Shopping List”





List Planning

• How to write a “Shopping List”

① Assess your available food – what’s in the refrigerator and pantry?

② Make use of flyers and coupons

③ Be wary of buying from bulk containers due to risk chance of cross-contamination – err on the side of caution and refrain from bulk bin purchases





Recipe Planning: Double Duty

• Roast chicken can be used for:

• Chicken burritos/tacos, chicken salad, chicken soup, stir-fry

• Hamburger can be used for:

• Pasta sauce, chili, mini-meatballs, pizza toppings

• Crackers double as breading/coating

• Cookies double as pie crusts

• Reuse the bread, cookies, crackers you didn’t like by making stuffing, chicken coatings, bread crumbs, ice cream toppings, etc.





• Freeze foods in single-serve containers and re-heat to serve:

• Gluten-free waffles and pancakes

• Gluten-free lasagna and pasta dishes

Recipe Planning: Double Batch





Recipe Planning: Double Batch

• Make a big pot of gluten-free rice, quinoa or other grain and incorporate it into multiple meals:

•Turkey Stuffed Peppers

•Chicken Cacciatore

•Mediterranean Chicken Wraps

C:/Users/celiac/AppData/Local/Temp/•http:/befreeforme.com/ViewRecipe.aspx?Term=stuffed+peppers&RecipeID=776

http://befreeforme.com/ViewRecipe.aspx?Term=cooked+rice&RecipeID=508

http://befreeforme.com/ViewRecipe.aspx?Term=cooked+rice&RecipeID=726





• Try decreasing meat by about ½ in chili and stew recipes

• Increase beans, rice, veggies, other whole grain gluten-free grains

• Dedicate certain days of the week as “meatless meals”

Recipe Planning: Go Meatless





• Rely on “supermarket short-cuts” instead of take-out

• Top gluten-free pizza shells with veggies and serve with a tossed salad

• Eggs – not just for breakfast

• Use last bits of cheese and veggies to make frittata or omelet for dinner

More Recipe Planning Tips





Other Cooking Tips

• Make your own cookies, breads, bread mixes, etc.

• BeFreeForMe can help you to convert recipes to gluten-free:

• http://www.befreeforme.com/blog/?p=4136

• Cereal… the budget killers!

• Solution: Make your own granola and store in a air-tight container

• Bonus: A great cooking activity for kid’s to help with too!

• Recipes:

• Crunchy Granola

• Orange Oatmeal Granola Trail-Mix

http://www.befreeforme.com/blog/?p=4136


http://befreeforme.com/ViewRecipe.aspx?Term=Crunchy+Granola&RecipeID=837

http://befreeforme.com/ViewRecipe.aspx?Term=Orange+Oatmeal+Granola+Trail-Mix&RecipeID=317








50 Healthy Foods for Under $1 a Pound Wisebread.com

• Most of the foods are naturally gluten-free except for pasta, barley, bulgur wheat, oatmeal

• The gluten-free items from this list are shown below; stock up when in season!

Apples Broccoli Chicken Green Beans

Liver Oranges Pumpkin Split Peas

Turnips

Asparagus Cabbage Chickpeas Greens Mangoes Gluten-Free Pasta

Rice Squash Watermelon

Bananas Cantaloupe Cornmeal Grapes/ Wine

Milk Peanut Butter

Rutabagas Sweet Corn

Yams/Sweet Potatoes

Beans Carrots Cucumber Grapefruit Napa Cabbage

Pork Sour Cream

Tomato Yogurt

Bok Choy Celery Daikon Radish

Lentils Onions Potatoes Spinach Turkey Zucchini

Wisebread.com, July 2010

http://www.wisebread.com/50-healthy-foods-for-under-1-a-pound





Recipe Planning via Specific Ingredient • Enter the ingredients into the “search” to find recipe ideas! (Note: make sure the recipes

ingredients are gluten-free or covert to gluten-free)

• Epicurious.com

• Delish.com

• BeFreeForMe.com

Wisebread.com, 2010

http://www.epicurious.com/

http://www.delish.com/

http://befreeforme.com/





Coupon Planning

• Organize coupons in an accordion-type filing system

• Can be found in Sunday newspapers, magazines, websites

• Lots of in-store saving opportunities: •Bottlenecks, shelf wobblers, shelf talkers, take-one dispensers, back of receipts

• Coupon codes for retailers/resources:

•http://www.couponcabin.com •http://www.retailmenot.com

http://www.couponcabin.com/

http://www.retailmenot.com/





Reducing Waste

•Check to see what you have in your pantry and how to use them in a variety of dishes •Only buy those perishables as you need them •Freeze it or reuse it!

• Bread, fruit, any perishables •Stretch out the food that you use with leftovers or second meals





Why cook at home?

• 8 out of 10 people say they plan to cook more meals at home due to concerns about food safety and healthy eating (Supermarket News, 2009)

• Can modify your meals to fit your tastes and preferences (particularly important for newly-diagnosed individuals)

• Kids eat 55% more calories at restaurants than at home • Recipes that cost between $10-$15 to feed a family of 4 • Boosts your self-esteem





“Restaurant-Style” Cooking Resources

• “The Gluten Free Asian Kitchen” (A Book By Laura B. Russell)

• Asian Cooking (Blog Post On BeFreeForMe.com)

• Stir-Fried Turkey in Lettuce Wraps (PF Chang-Style)

• Gluten-Free Fried Chicken (KFC-Style)

• Shrimp on the Barbie (Outback Steakhouse-Style)

http://www.amazon.com/gp/product/158761135X?ie=UTF8&tag=befcom-20&linkCode=xm2&camp=1789&creativeASIN=158761135X


http://befreeforme.com/ViewRecipe.aspx?Term=pf+chang&RecipeID=595



http://www.foodnetwork.com/recipes/gluten-free-fried-chicken-recipe/index.html



http://befreeforme.com/ViewRecipe.aspx?Term=outback&RecipeID=596





Manufacturers

•“Coupons are the main reason 61% of consumers visit consumer product good websites” (e-centives)

•Call or write brands you enjoy and ask for coupons or samples •Let them know you will share thoughts with support groups, mom’s groups, blogs





Manufacturers • Join manufacturer savings clubs and you can print coupons from their websites:

•Jones Dairy Farms: jonesdairyfarm.com

•Kretschmar Deli: kretschmardeli.com

•Cabot Cheese: cabotcheese.com

•Amy’s Kitchen: amyskitchen.com

•Bob’s Red Mill: bobsredmill.com (Email them and they will mail out 3 coupons per customer)

http://www.jonesdairyfarm.com/

http://www.kretschmardeli.com/

http://www.kretschmardeli.com/

http://www.cabotcheese.com/

http://www.amyskitchen.com/

http://www.bobsredmill.com/





Shopping Tips

• Join the “Rewards Programs” at grocery stores and other retailers • Check out the circulars/flyers to stock up and coupon match • Buy family packs and you can save about 20% on ground beef or $0.50 per lb. on chicken

• If you have access to a “club” store (i.e. Sam’s, BJ’s), stock up on items that you use a lot

(i.e. gluten-free bars, hummus)

• Watch out for “bad” sales by identifying the item’s CPU (cost per unit)





Determining Cost Per Unit

• Most labels on supermarket shelves show two prices:

• The retail price is the price you pay

at check-out

• The unit price is the cost of an item based on a standard unit of measure, such as a pound or a gallon

• Look at the unit price; it will help you determine the best deal

There’s also an app for that! Androids: “Unit Price Compare”

iPhones: “Real Price”





Shopping In Stores

•Shop the perimeter of the stores •Go crazy on the perimeter, but limit yourself in the aisles •Buy in-season •Buy a variety of foods, but stick to the mainstream

•Avoid pre-packed food





Shopping In-Season

Month Fruits Veggies

January Citrus fruits, Papaya Beets, Broccoli, Cauliflower, Cabbage, Leeks

February Citrus fruits, Papaya Brussels Sprouts, Broccoli, Cauliflower

March Mangoes, Pineapple Artichokes, Arugula, Asparagus, Cabbage

April Apricots, Pineapple, Mangoes Rhubarb, Spring Peas, Artichokes, Asparagus

May Cherries, Pineapple, Apricots Asparagus, Spring Peas, Avocados

June Strawberries, Cantaloupe, Peaches Corn, Lettuces, Tomatoes

July Kiwi, Raspberries, Plums, Strawberries Cucumbers, Corn, Green Beans, Tomatoes

August Berries, Peaches, Watermelon Cucumbers, Corn, Eggplant, Summer Squash, Tomatoes

September Pomegranates, Grapes Eggplant, Pumpkin, Tomatoes

October Cranberries, Apples, Grapes, Pomegranates Sweet Potato, Pumpkin, Winter Squash, Spinach

November Cranberries, Oranges, Pears, Tangerines

Sweet Potato, Pumpkin, Winter Squash, Mushrooms

December Pears, Oranges, Grapefruit, Papayas Sweet Potato, Mushrooms

Southland Farmers’ Market Association, 2002; USDA SNAP-Ed Connection, 2013, Wisebread, 2008





Shop “Locally”

• Look for farmers markets and farm stands

• Find local farms, farmers’ markets, dairy, eggs, syrups, honeys, and related events at localharvest.org

• Learn about canning and freezing – great ways to preserve food

http://www.localharvest.org/





Whole Foods Market:

• “Whole Deal” e-newsletter

• Volume discounts on many items when you buy a full case or more

• 365 Everyday Private Label items - Note: Whole Foods 365 Private Label products will note if they are manufactured in a facility that also produces wheat and/or other allergens

•Kids Club provides free samples for kids that are often gluten-free and allergen-free

• www.wholefoodsmarket.com

• Blog: Value Guru • More than 2,000 searchable recipes

• Coupons:

• www.wholefoodsmarket.com/coupons

Retail Shopping

http://www.wholefoodsmarket.com/

http://www.wholefoodsmarket.com/coupons





• Miscellaneous Stores:

• Trader Joe’s • Gluten-Free product list: www.traderjoes.com/lists/no-gluten.asp • Note: Trader Joe Private Label products will note if they are manufactured in a facility that also produces wheat and/or other allergens

• Close-out stores (i.e. Ocean State Job Lot)

• Christmas Tree Shop

• Dollar Stores

• HomeGoods, TJ Maxx, Marshall’s

Retail Shopping

http://www.traderjoes.com/lists/no-gluten.asp







Online Shopping

• Getting started!

• Set up a separate email account

• Be prepared to download software to print coupons (i.e. couponprinter.exe, java.com)

http://www.coupons.com/





Online Shopping • Online coupon resources:

• Coupons.com

• SmartSource.com

• RedPlum.com

• CouponNetwork.com

• When on these websites search the term “gluten-free”

http://www.coupons.com/

http://www.smartsource.com/

http://www.redplum.com/

http://www.couponnetwork.com/





Online and Retail Shopping

• Get organized:

• Clip coupons from Sunday’s paper weekly

• Organize your coupons in a filing system

• Save your grocery receipts:

• Tax deductions if you qualify

• Head to NFCA’s Printable Guides for more info

http://www.celiaccentral.org/SiteData/docs/3ThingsYou/bfba5282a0da53d2/3 Things You Need to Know Before Filing Your Taxes.pdf








• Search for deals

• Check out the grocery store flyers

• Go to www.MyGroceryDeals.com for deals in your local grocery stores

http://www.mygrocerydeals.com/






• Explore the websites, Facebook and Twitter pages of your favorite brands, retailers and manufacturers

• Look for coupons or “loyalty clubs”

• Be prepared to join/follow Facebook and Twitter pages

• Send an email and ask for coupons

• Many times you’ll get a FREE product coupon, as well as dollar-off coupons

• Too good to be true? It probably is!





Online Shopping

•Amazon.com • Not just for books • Subscribe to items to save money

Product Pack Size Amazon Price per

Pack Amazon Price per

Unit Supermarket Unit Pricing

Bob’s Red Mill GF All-Purpose Flour

4-pack $ 14.38 $ 3.59 $ 4.49 - $ 4.89

Glutino Pretzel Sticks

12-pack $ 65.94 $ 5.49 $ 6.29 - $ 6.59

Betty Crocker GF Brownie Mix

6-pack $ 21.46 $ 3.57 $ 4.29 - $ 4.99





Online Shopping

• Your local grocer’s website, Facebook or Twitter

• Many have gluten-free product lists online

• Peapod’s Nutrifilter allows you to search for gluten-free, dairy-free, egg-free, peanut-free, fat-free foods, and Weight Watcher items

http://www.peapod.com/?001=3570&002=33&006=10396







Online Shopping • Other great grocery resources:

• www.organicgrocerydeals.com

• www.Vitacost.com

• www.healthEsaver.com

• www.freebies4mom.com

• www.couponmom.com

• www.hotcouponworld.com

• www.glutenfreesaver.com

• www.navanfoods.com

• www.glutenfreemall.com

• www.wickedcooldeals.com

http://www.mygrocerydeals.com/

http://www.vitacost.com/

http://www.healthesaver.com/

http://www.freebies4mom.com/

http://www.couponmom.com/

http://www.hotcouponworld.com/

http://www.glutenfreesaver.com/

http://www.navanfoods.com/

http://www.glutenfreemall.com/

http://www.wickedcooldeals.com/





Shopping Apps

• Zip List

• Pull ingredients for a grocery list directly from online recipes you want to make and browse deals and coupons from local supermarkets and drugstores and add them to your list

• Free for iPhone and Android

• Grocery Pal

• Points you towards weekly sales at your local supermarkets and discount stores, and even matches your shopping list items against products online with lower prices

• Free For iPhone and Android





Shopping Apps • Locavore

• Easiest way to find local, in-season food from nearby farmers' markets and farms as well

as recipes for those foods

• Free for iPhone and Android

• Apples2Oranges

• Compare prices and determine the quantity of ingredients needed in a recipe

• $.99 cents for iPhone





Budget-Friendly Recipes: Breakfast

• Eggs (scrambled/fried/hard-boiled)

• Very Berry Breakfast Shake

• Shelly Case’s High Fiber Hot Cereal

• Make Ahead Mini Portable Quiches

http://befreeforme.com/ViewRecipe.aspx?Term=smoothie&RecipeID=586

http://befreeforme.com/ViewRecipe.aspx?RecipeID=838

http://www.befreeforme.com/ViewRecipe.aspx?Term=quiche&RecipeID=94





Budget-Friendly Recipes: Lunch/Dinner

• “Make it Once – Eat it Twice”

• First time around: Roast Chicken with Fresh Sage

• Second time around: Chicken-Olive Quesadillas

• First time around: Rump Roast, Baked Potatoes and Broccoli

• Second time around: Broccoli & Pepper Frittata with Roast Beef Hash & Garden Salad

http://befreeforme.com/ViewRecipe.aspx?Term=roast+chicken&RecipeID=535

http://www.myrecipes.com/recipe/chicken-olive-quesadillas-50400000117312/



http://befreeforme.com/ViewRecipe.aspx?RecipeID=302

http://befreeforme.com/ViewRecipe.aspx?Term=roast+beef&RecipeID=789





Budget-Friendly Recipes: Lunch/Dinner

• Lunch

• Quick & Easy Gluten-Free Tomato Soup

• Dinner

• Side Dish: Italian Herbed Sauce and Spaghetti Squash

• Main Dish: Pasta and Vegetables with Basil




http://befreeforme.com/ViewRecipe.aspx?Term=pasta&RecipeID=768

http://befreeforme.com/ViewRecipe.aspx?Term=pasta&RecipeID=590





Budget-Friendly Recipes: Desserts

• Dessert

• Vermont Apple Cobbler

• Oatmeal-Berry Bars

• Whoopee Pies

http://befreeforme.com/ViewRecipe.aspx?Term=vermont+apple+cobbler&RecipeID=971

http://befreeforme.com/ViewRecipe.aspx?Term=Oatmeal-Berry+Bars&RecipeID=822



http://befreeforme.com/ViewRecipe.aspx?Term=Whoo&RecipeID=772





Additional Reading

• Budget-friendly and nutritious gluten-free living

• How to Eat Healthy on Gluten-Free Diet

• How to Make the Gluten-Free Diet More Nutritious

• Eating Vegetarian and Gluten-Free














Additional Reading

• Taking Control of Your Gluten-Free Diet and Weight

• More about gluten-free budget-friendly grains:

• Overview of Gluten-Free Whole Grains

• Quinoa

• Gluten-Free Oats















Additional Reading

• Using healthy and budget-friendly pulses:

• Ways to Incorporate Pulses in a Gluten-Free Diet

• Nutritious and Budget-Friendly Gluten-Free Snack Ideas













Thank You!

Share your savings tips with me!

[email protected]






Questions & Answers!





NFCA Resources • May is Celiac Awareness Month!

• Download your Celiac Awareness Month Toolkit

• NFCA created a toolkit with simple ideas to make the most of Celiac Awareness Month

• New Video: Fuel the Family

• Send family members this vide featuring a personal story from one of NFCA's advisors

• Two Facebook campaigns

• Learn how you can use just a minute of your time to earn a donation for NFCA

• Wear green!

• Submit a photo of your family dressed in green to NFCA's Facebook page

www.CeliacCentral.org/AwarenessMonth

http://www.celiaccentral.org/AwarenessMonth





NFCA Resources • Gluten-Free Food and Recipes

• Recipes

• Cooking Videos

• Shopping

• Dining

• Training

• And more!

www.CeliacCentral.org/Gluten-Free-Food

http://www.celiaccentral.org/Gluten-Free-Food









Cabot Creamery Cooperative • Cabot Creamery Cooperative is a 1,200+ farm-family-owned dairy cooperative with members in New England and upstate NY producing all natural, gluten-free, award-winning cheddar cheeses, butter, Greek-style yogurt and more! Cabot Cheddar Cheeses are naturally lactose-free, calcium-rich and are a great source of protein.

• For gluten-free recipes and menu planners, or to simply learn more about the farm families who own, operate, and share the profits of Cabot, visit www.cabotcheese.coop

60

Facebook.com/cabot

@CabotCoop

Pinterest.com/cabotcheese

Instagram.com/cabotcheese

https://www.facebook.com/cabot

https://twitter.com/cabotcoop

http://www.pinterest.com/cabotcheese

http://www.instagram.com/cabotcheese





Frito-Lay

• Many of Frito-Lay’s products start with corn or potatoes and do not contain wheat, rye or barley. They are not reformulating these snacks to remove gluten. Instead, they are validating that these products contain < 20ppm of gluten in compliance with FDA’s proposed rule for gluten-free labeling.

• Check for the gluten free icon or claim on Frito-Lay snacks, or visit www.fritolay.com for a full list of gluten-free options and recipes.

http://www.fritolay.com/





Thank You!

•NFCA Webinar Questions: [email protected]

•Kathleen Reale: [email protected]



Documents

Gluten-Free Menu Planning: Budget-Friendly Tips