06/12/2022
Summer is for grilling, boating, going on picnics, and taking trips to the zoo, the beach, and everything in between. BUT travel can be daunting when you are gluten-free. A friendly pool party turns into a stressful event that requires you not only be extra-vigilant but at the same time not offend your hosts' hospitality.
Here are some tips for creating a safe, gluten-free summer:
1-COMMUNICATE | Let your hosts know when you accept their invitation that you are gluten-free and need to be extra cautious with specific foods and how they are prepared. Ask about a menu or foods that will be served. Make some quick suggestions on foods that would be considered safe for you.
If it is a pitch-in, volunteer to bring an item that would be most protective for you. For example, a cookie tray, tossed salad, casserole, or sauce -- typical danger zone items for cross-contamination. Do your best to fit with the theme/vibe/ambiance of the party.
2-SUBSTITUTE | If it is an event, such as a birthday party, with a set menu from the host, consider taking along a safe substitution for yourself or your child. When we go to a pizza and cupcake party, I order a GF pizza and pick up a GF cupcake (or make my own beforehand). I generally inform the party host when we RSVP that we are GF and ask if they would be okay with us providing our food substitutions. Every once in a while, a host will order GF versions for us and go to great lengths to make us feel welcome without singling us out. But that is not the norm -- simply because most hosts don't feel knowledgeable enough unless they have had personal experience with food allergies. In short, we have to keep our expectations of others in check and focus on the real reason we are gathering.
Whether we take our food or have it provided, we can still connect with others and have an enjoyable time. Being GF is no reason to miss out on social events.
3-CHECK-IN | At a cookout, approach the "grill master" and inform him/her that you are gluten-free and need help in making sure you safely enjoy your meal. Explain that sauces and marinades are a danger zone for you. Mention soy sauce and beer marinades in particular. Ask if you can request a cut of meat that has been simply seasoned and prepared on a grill that has been mopped with water. You can also ask that your meat be prepared first before any other marinated meats/sauces have a chance to cross-contaminate.
4-PLAN | Never leave home without safe snacks tucked in your purse or stowed in your car! Finding safe snacks on demand may be one of the most challenging aspects of eating gluten-free away from home and on the go. The zoo and aquarium don't always cater to those requiring clean protein and fresh produce.
Make a list of the week's activities and add a column for snack ideas. Prepare them in advance and bag enough to last the week for fresh items and 2-4 weeks on dry items. Store them in a bin in the fridge or pantry accordingly. Items to include: veggie sticks, antipasto trays, bento boxes, fresh fruits, nuts/seeds, snack cheese, nut butters in portion cups, hummus, salsa, pesto, bean dips, tortillas chips, pretzels, chips, cold pizza, grab & go smoothies, sorbet, ice cream, frozen bakery items. Trail mix, energy bites, macaroons, and oatcakes (with GF oats) are also other convenient options that can last several weeks.
5-SAFE STORAGE | When staying at someone else's home, find a safe spot in the kitchen and the refrigerator for stowing your foods. Label with your name any containers that someone may dip (or double-dip), such as mayo, butter, sour cream, peanut butter, and jelly. Also, take your own toaster with a label and cover. Discreetly wipe counters before preparing any meals/snacks. Avoid using wooden utensils (or take your own basics). In addition, be careful with cast iron and other absorbent or seasoned cookware such as stoneware. If refrigerator space is not available, travel with your own dorm fridge or keep a cooler iced.
Feel free to share your tips!
6-FAMILY-MEETING | When hosting guests in your home, take a few minutes to coach on GF safe practices while you are giving a brief kitchen tour and showing guests everything you have prepared for their stay. Be sure to explain why they have their own designated toaster, condiment jars, etc. Let them know you are happy to answer any questions they may have about keeping the kitchen safe for everyone.
7-BOND | During multi-family vacations, get kids involved with helping you prepare gluten-free meals and snacks. Give a favorite family meal a makeover and show your visiting family members that everyone can still come together around the table!
8-SHARE | Before travel, consider forming a co-op or snack share with other GF households in your circle. On one afternoon, host a prep party and trade snack bags with everyone in attendance. Multiply your efforts without working harder!
9-DUE DILIGENCE | Know before you go. Research menus online and even contact restaurants by phone or email beforehand. Many independent restaurants will go to great effort to prepare for your visit if you let them know with advance notice. They can also be sure to assign knowledgeable, well-trained waitstaff to look after you and your table, as well as let the kitchen know you are dining and remind them to be extra-vigilant with cross-contamination avoidance.
10-TECH ASSIST | There's an app for that...Make use of apps like Find Me Gluten Free, Is that Gluten Free?, iEatOut Gluten & Allergen Free, Gluten-Free Restaurant Cards from celiactravel.com.
11-COMMUNITY | Join online foodie groups to get up-to-date tips and share ideas with link-minded GF eaters.
12-IN CASE OF EXPOSURE | Add supplemental digestive enzymes specifically-formulated for those with gluten issues. In the event of an unintended contamination, this can help ease the reaction, prevent damage, and speed recovery. Carry activated charcoal tablets to take at the moment you realize you have been exposed to wheat gluten.
