Following a gluten-free diet can be costly – in fact, a recent study found it’s 17 per cent more expensive! For people with coeliac disease, eating gluten-free food is non-negotiable, but there are ways to keep the costs down. Here are some of our best tips.
Back to basics
Fill your pantry with foods that are naturally free from gluten, and base your meals around them. Rice, legumes and potatoes are all budget-friendly and come in many varieties, so you’ll never get bored. Similarly, fruit, vegetables, meat and sh are gluten-free, and if you shop seasonally and look for mark-downs, you can get them cheaper (choose generic brands when available).
Make your own
Buying gluten-free bread every week will drive up the cost of your shopping bill. Instead of forking out for an expensive gluten-free sourdough loaf, why not try making it yourself? The same goes for pizza dough, pasta, muesli bars, biscuits and cakes. Need some inspiration? Try a few of our favourite gluten-free recipes here.
Swap and save
Gluten-free versions of regular items can sometimes be double the price, so source cheaper alternatives where you can. For example, rather than using gluten-free breadcrumbs for schnitzel, try crushed plain corn tortilla chips or make your own crumb mixture using almond meal, thyme, parmesan and chopped almonds. Vegie noodles are a great replacement for pasta, and top your savoury pies with mashed potato instead of bought gluten-free pastry.
Snack smart
Prepackaged gluten-free snacks from supermarkets are both highly processed and highly priced! Avoid getting caught out by preparing your own snacks at home. Trail mixes with nuts, seeds and dried fruit travel well, as does popcorn. Or pack some cheese cubes and hummus, and eat with vegie sticks and rice crackers.
Expert opinion
Penny Dellsperger, Accredited Practising Dietitian & Coeliac Australia’s Technical Officer:“Don’t be drawn into thinking you need to buy specialty products from the health food aisle. Instead, focus on naturally gluten-free foods such as fresh fruit and veg, legumes, eggs, meat, rice and potatoes. This also ensures your diet is full of all the good stuff and less of the processed kind! It is also vital you become an expert label reader to ensure you are able to identify products that contain gluten.”
We asked our FB community what is their favourite gluten-free recipe:
- “I have recipes for gluten-free lemon meringue pie, pecan pie, ice-cream sandwiches (can also do this dairy-free) and then good ol’ pav (I usually get asked to bring dessert!). All with easy-to-get ingredients and so yummy.” Rosalie Hart
- “My granddaughter made gluten-free Anzac biscuits. They tasted exactly like the classic version.” Helen Smith
- “The one that someone else makes and nails!” Masterson Marie
- “Gluten-free banana bread.” Nicole Maher
- “My boyfriend raves about my GF sausage rolls so I call that a win.” Sam McCabe
- “I make gluten-free crumpets and pancakes for the kids. They’re so easy..” Julie Bastock
- “San choy bau – yummy!” Cassie Engel
- “Homemade tortilla soup. Hands down!” Christine Alonso
- “I made some great proteroles.” Claudine Hogan
- Image credit: Guy Bailey
- Publication: Super Food Ideas
