1. Start with the basics
Go for naturally gluten-free grains instead of buying specialty mixes. Try quinoa (buy in bulk for best price) or buckwheat....both available in most grocery stores. Remember too that rice and potatoes are gluten-free! Also look for gluten-free oatmeal.
2. Look for substitutes
In place of regular or expensive gluten-free bread, look for gluten-free crackers or breadsticks (you get more servings per package). Or use corn tortillas as a wrap or make a grain-based salad using quinoa or rice.
3. Create your own
How about baking your own gluten-free items? Here are some ideas:
- Rice pilaf: brown rice and quinoa mix
- Baking flour: half brown rice + half garbanzo bean flour
- Use chickpea flour in place of pricey gluten-free baking mix. One use would be to make breakfast/snack cookies instead of buying expensive gluten-free packaged cookies
Many of the larger grocery store chains and some of the local health food stores are often less expensive than buying online. However, check online for specials and look in specialty magazines for coupons.
5. Round out your plate
Fill your plate with plenty of fresh, whole foods such as fruits, vegetables, lean (unprocessed) meats, low-fat dairy and healthy fats (i.e. avocado, nuts, fresh salmon and tuna). All of these foods are naturally gluten-free to begin with. So start with these groups and then add the specialty gluten-free options as an after-thought. This way you will fill up on the less expensive options first.