The Essential Food Products Celiacs Should Always Have in Their Kitchens to Cook Safe Gluten-Free Meals

by Mariana Lessmann

We all have certain items that we always carry around everywhere we go. If you are a guy, you probably carry a backpack around with your wallet, keys, your phone, a pen, headphones and a book. If you are a woman, you probably carry around a purse with makeup, keys, a comb, and gum. In my case I always carry around my phone, laptop, a notebook, a bottle of water and healthy snacks. We carry these items because we want to be prepared in case any unforeseen situation arises. If you have an emergency you call someone from your phone, if you are meeting someone you put some makeup on and comb your hair, if you need to buy something you pay with your credit card or cash, and if you are hungry you eat some snacks. The same precautions you have everyday when you leave home, you should have them at home. There are certain food products you should always have in your fridge in case you get hungry and need to cook, or if someone comes visit you and you want to offer them something to eat. In celiacs’ case is even more important to always have the essentials food products in their kitchens because finding the safest options for them to cook safe gluten-free meals is not easy. Once you start going to the food store regularly, you’ll get into the routine of buying just what you need and not more or less. In my case it was annoying because at first when I moved in to New York, I used to go to the supermarket like 4 times per week because I didn’t plan my groceries. When I realized how much time I was spending going to the food store to do my weekly shopping I decided to have a routine. I started planning the meals weekly and then monthly so I would have to go to the supermarket as little as possible. Now in my fridge and cabinets I have the necessary things that my husband and I will need for the month. We stopped going “quickly” to get something at the store. So if you are celiac, you should start planning your meals and what brands are safe for you. Don’t wait longer and start incorporating these essential food products into your fridge and cabinets so you can finally cook and eat safe gluten-free meals.  

1. Flour

In every kitchen there should always be flour. Whether you are celiac or not, one of our top recommendations for you to always have in your pantry in case you get hungry and need to cook without having to go to the food store, is flour so you can make delicious carbs-based meals. If you are celiac you should consider buying gluten-free options. If you think wheat-based flour is the best, you will be surprised to know how many different alternatives you can find in gluten-free flours. Almond, coconut, lentil, chickpea, buckwheat, amaranth, brown rice and corn flour. Celiacs tend to associate their gluten intolerance with the myth of impossibility of eating delicious food made with flours. That is very far away from reality. Celiacs can still eat delicious when making their way to a gluten-free lifestyle, you just need to find the right recipes for you. Have you thought of all the possible food options you can cook with flour? Not sure? Here are some ideas: donuts, cakes, pancakes, cookies and more. Our favorite brands for making recipes with gluten-free flours are Bob’s Red Mill, Karavansay and PAN. So if you want to be cautious, always have flour in your kitchen to save yourself time from going to the supermarket that often.  

2. Rice

Rice is another fundamental ingredient celiacs should always have in their kitchen. A lot of recipes you can make with it. Rice cakes, sushi, and even flavored rice with spinach, tomato and cilantro. I recently got into sushi, I simply love it! My husband got me Aya’s sushi maker for doing our own homemade sushi, and we haven’t stopped making delicious rolls since then. Our best ingredient for making them of course is rice. My husband is celiac and his favorite brand for gluten-free rice is Carolina Rice. We use their different types of products all the time and we can assure they are safe for celiacs. Always have rice in your cabinet for every time you want to cook something simple and easy.  

3. Meat

We eat meat everyday. We love eating chicken, ground beef and salmon.  

Bell &Evans’ chickens and Spring Crossing Catte's ground beef are our favorite brands.  

We always have those meats in our freezer to cook our three daily meals.  

Recently, since I started liking sushi, Matt and I have been making a lot of homemade sushi rolls with fresh salmon. Although we don’t buy fish that often, we like including salmon in our gluten-free living.  

We try buying everything natural, organic and with no preservatives added so we can stay healthy.  

We consider meat one of our food priorities in our grocery shopping and kitchen. So don’t forget to always have one of these healthy food options in your fridge.  

4. Eggs

For breakfasts the perfect gluten-free option is eggs. A simple food, easy to make, healthy and safe for celiacs. One of your essential food products you should always have in your kitchen to cook safe gluten-free meals is definitely eggs. And not only for breakfasts, you can eat them for other meals too.  

5. Vegetables

Celiacs, if you want to eat safe and healthy, always include vegetables in your grocery list so you can have them in your fridge for everyday cooking. Besides the fact that vegetables are naturally gluten-free, they are very useful for cooking. Keep in your fridge different kind of vegetables like lettuce, spinach, broccoli, string beans and peas so you don’t get bored and can be creative in the kitchen.  

by Mariana Lessmann


We are Mariana Lessmann and Matt Ackerson.

Mariana graduated from Communications & Journalism in Caracas, Venezuela, and has over 10 years of experience as a writer. She has worked on Digital Marketing, and for over 10 prestigious Cable Television Channels aired in Latin America. Matt graduated from Cornell University in New York. He started his own company in 2010, and has been running it by himself since then. Matt is an expert in Marketing, Sales, and creating 6-Figure Funnels for online businesses.

Over the past year we decided to start a company together and created "Vookies", that later expanded and became "Be Breader". We have been helping celiacs around the world to optimize and improve their health by incorporating safe and delicious meals into their daily menus.


Let's start eating delicious and safe!

Your health can change today.