Summertime Living and Gluten-Free Eating Is Easy…
It’s that time again ladies and gentlemen—living off the back patio, soaking up the sun with friends and family, and cooking everything you can on the grill before the season’s gone! When you’re living gluten-free, a few non-negotiable safety rules come to mind for eating outdoors and sharing a grill.
First things first, clean your grill thoroughly between uses, especially if you’re sharing a grill with someone cooking foods that contain gluten. You may even consider removing the grill and soaking it in soapy water along with your grilling tools and utensils. Another helpful option is to grill gluten-free items on aluminum foil. If you’re living in a household where some eat food with gluten and others follow a gluten-free diet, or you’re going to a friend’s barbecue this approach can be straightforward yet helpful.
When it comes to what you can eat, the possibilities are truly limitless!
Fresh Produce
Fresh produce seems like a good place to start since it’s so simple and also an obvious one. Watermelon, freshly cut cucumbers, sliced bell peppers, and grapes are just a few delicious and refreshing examples! There are so many positive things to say about vegetables and fruits. They are possibly the most nutritious and healthy of all the food groups, for anyone, gluten-free or not. They’re naturally gluten-free* and delicious off the grill as well.
They’re also:
- Full of fiber, vitamins, minerals, and antioxidants.
- Beautiful and colorful. What other food groups cover the entire rainbow? We eat with our eyes, too, so vibrant, visually appealing foods can be more enjoyable to eat.
- Varied in texture. How they are prepped can increase their texture appeal. They can be diced or chunked; shredded, sliced, or grated.
- Delicious raw or cooked to provide different tastes and textures to complement any meal—or as a standalone snack.
There is no single right way to eat fruit or vegetables. Try veggies raw, steamed, roasted, grilled, shredded, sliced, whole, and stuffed. Try fruits grilled, baked, spiralized, or added to savory dishes.
*While plain fruits and vegetables are gluten-free, always confirm the ingredients in any add-ons or seasonings.
Beverages
Summer beverages are the epitome of fun refreshment, bringing a delightful twist to the scorching heat. Here are some great ways to quench your thirst while embracing the joy of the season.
A great option to start with is fruit-veggie-infused water! Here are a few of our favorites:
- Strawberries, Rosemary & Cucumbers
- Lemon, Lime, Orange, Cucumber
- Apple, Rose Petals, & Chamomile Flowers
- Figs, Rosemary Sprig, Fennel Bulb
For a little fizz, use sparkling water or seltzer.
Prefer a creamier indulgence? Milkshakes and smoothies are a pure delight.
Dairy-free or prefer to keep it a little light? No worries. There are many cream-inspired beverage varieties including almond, soy, and even oat-based beverages that are gluten-free.
This PKN Milk is one unique iced beverage to sip on throughout your barbequing adventures.
PKN Milk is a GFCO-certified dairy alternative pecan-based beverage (available in both chocolate and vanilla). Rich yet refreshing, it’s ideal in iced coffee, spectacular in smoothies and makes a mean shake
Looking for an adult beverage?
If cocktails are on the menu, keep in mind that distilled alcohols are typically gluten-free, and most mixers are safe as well. Be sure to read all the labels and look out for added flavors. Once you have your drink in hand, clink those glasses and sip away.
If you prefer hard ciders, spritzers, and seltzers, you’re in luck, they are commonly available and usually gluten-free. Remember to double-check the ingredients to make sure they’re not malt-based.
Beer is safe if labeled gluten-free however we recommend that you avoid ones labeled “gluten-removed” and choose GFCO-certified gluten-free options when available.
If wine is the offering, whether red, white or rose, it is safely gluten-free.
Cheers to enjoying your preferred beverages!
Sauces & Condiments
When it comes to sauce, this is a particular area you’ll want to pay extra attention to. While the meats you are grilling are naturally gluten-free, some bottled marinades could use flour as a thickener or stabilizer. Read the labels on any bottled or packaged sauces or seasonings being used to ensure they are free of added gluten. Fortunately, today there are many delicious marinades, sauces, and seasonings that are safely gluten-free. Here are a few barbeque-esqe sauces which also happen to be GFCO-certified:
Lucky Foods Korean BBQ Sauces—
Kalbi BBQ Sauce is a staple in Korean cooking and is traditionally used for short ribs. Offering a combination of sweet and savory flavors and a zing of ginger. Use as a marinade to make authentic Korean BBQ at home or add into a wok for a delicious stir fry sauce.
Bulgogi Sauce is a staple in Korean cooking as well. Bulgogi can be used as a marinade, dipping sauce, or stir-fry for meats, vegetables, and tofu. Bulgogi is sweet and savory and adds a vibrant flavor to any dish.
San J Szechuan Sauce—
Check out this Spicy-beef kabobs recipe from San J here. Or if Korean BBQ Burgers are your thing, click here.
Allegro Marinade BBQ Sauces—
This customer’s favorite variety pack is sure to please everyone on your guest list. Check out their fantastic recipe catalog here.
Looking for other helpful tips?
- Make sure to serve yourself first to ensure no utensils from gluten-containing side dishes have been used for the gluten-free ones, which could cause contamination with gluten.
- For side dishes, DIY is your safest bet because you have total control over each ingredient and the environment, they were prepared in. Be cautious with pre-prepared side dishes from the deli, there may not be a lot of precautions in place to avoid gluten-containing items from falling into gluten-free ones. Mistakes can happen, a server might use the same serving utensils for both or fail to wash the utensils thoroughly.
What about condiments, you ask?
Most popular condiments these days – mayonnaise, mustard, and ketchup – are gluten-free. Very few brands add gluten into their plain versions, and even flavored ones such as honey mustard, sriracha or jalapeno ketchup, or even bacon or garlic mayo tend to be free of added gluten, your best choice is to look for products that are GFCO-certified gluten-free.
To prevent cross-contact with gluten, it’s a good idea to use squeeze bottles for condiments or ensure there is no double-dipping. Take note: If a condiment contains regular soy sauce, it contains wheat (thus gluten). Opt instead for gluten-free tamari soy sauce and mix your condiments. We share a collection of GFCO-certified options in this article on Asian cuisine: gluten.org/2023/04/11/explore-asian-cuisine-gluten-free/.
Breads & Sides
When it comes to a BBQ, a good burger bun is essential. Historically, finding gluten-free bread and rolls that hold up to those juicy burgers has been a challenge, but with great innovation, the food industry has answered. Gluten-free bread with great taste and quality has become easier than ever to find. There are many great GFCO-certified options to consider for your summer gathering, such as BREAD SRSLY Sourdough Sandwich Rolls
No more eating hamburgers on bread with holes and a crummy texture, nor do we have to eat our burgers with lettuce leaves, friends (unless, of course, that’s your preference)! Bread SRSLY makes a MEAN burger bun and yes, it’s GFCO-certified to boot.
Summer BBQs are incomplete without a refreshing spread of salads. Potato salads and coleslaw are easily made gluten-free. Among the usual crowd favorites is, of course, the pasta salad. Whether it’s a classic Italian-style pasta salad with tomatoes, mozzarella, and basil or a Mediterranean-inspired creation with olives, feta cheese, and fresh herbs, salads always balance out the smoky flavors of the grill. When it comes to pasta, more gluten-free options are available than ever before. One great GFCO-certified option is
Bentilia Red Lentil Elbow Pasta
Now for those of you who love a good pasta salad, Bentilia is your friend. Try out their recipe for Asparagus Leek Macaroni.
All in all, there aren’t too many precautions that differ from cooking indoors and with just a little bit of prep, you’ll be set to sail! We’re wishing you the most laid-back and safe gluten-free adventures with friends and family this year! Send us your stories and BBQ pictures because we love to hear good gluten-free victory stories. Happy grilling everyone!