December 10th, 2018
gluten free eating out

9 Quick and Easy Tips for Staying Gluten Free Eating Out

Staying gluten free can be tough. Especially when eating out with friends of family. Here are nine quick and easy ways to stay gluten free eating out.

Do Your Homework

Take the time to look at the menu online, and narrow it down to choices you know to be 100% Gluten-Free.

Call Ahead

Call the restaurant to make a reservation and let them know you are Gluten-Free. Try to call at off-peak hours to ensure you have the staff’s full attention.

Ask the Important Questions

Do they have procedures in place to avoid cross-contamination?

ie. Are the fries (or chips) fried in the same oil as gluten items? Is the Gluten-Free pasta cooked in the same water as regular pasta? Is the grill cleaned before making Gluten-Free items?

Do the garnishes on specific items contain gluten?

Does the restaurant use flour or soy sauce in their salad dressings, sauces or seasoning mixes? Do they use pre-made salad dressings, sauces or seasoning mixes? (Why? See below.)

Beware of Pre-Made Salad Dressings, Sauces and Seasoning Mixes

Most Pre-Made Salad Dressings, Sauces and Seasoning Mixes contain gluten. If the restaurant makes use of pre-made items sure they do not use these items when preparing your food.

When in Doubt, Go Raw

Raw Oysters with Fresh Horseradish, Crudo, Ceviche and Carpaccio are all great Gluten-Free options.

Know Your Liquor

Tequila, Rum and Vodka (Potato or Grape) are Gluten-Free. Most wines are Gluten-Free. If in doubt, check with the winemaker. Gin, Scotch and Bourbon are distilled from grains, a process believed to remove gluten. There is no real consensus as to whether or not these liquors are Gluten-Free. Proceed with caution.

Sit at the Bar

Bartenders are great multitaskers. They can mix a cocktail or pull a pint while still being able to address any concerns you may have about the food.

Dine in Off-Peak Hours

Just like calling at off-peak hours, you are more likely to get the staff’s focused attention when dining at off-peak hours.

Remember the Golden Rule

It’s ultimately your responsibility to ensure that your meal is Gluten-Free. Most restaurants will do what they can to accommodate you — but always remember to treat others as you would like to be treated.

Keka Schermerhorn

Keka Schermerhorn is a professional chef and lifelong athlete who believes in a holistic approach to fitness. As a child she took ballet classes; in high school she earned a spot on the boy’s wrestling team. She has coached kids and adults through high-ropes courses, taught infants to swim and was a certified lifeguard for the Special Olympics. Keka has always been enamored with movement. When faced with an autoimmune disease and the prospect of life-long prescription painkillers, Keka turned instead to food and exercise as a way to take control of her health. After a lot of early trial and error (including a stint as a bacon-yearning vegan), she successfully identified the foods that allow her to live an active, painkiller-free life. After college, Keka relied on ballet, boxing and kettlebells as a way to stay fit. When a CrossFit affiliate moved into her gym, she decided to give it a try, and quickly fell in love with the community. Her no-nonsense approach to health and fitness, keen eye for efficient movement and knack for strategy make her a valuable coach.

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