When you want this…

… eat this

Milk (for cereal or shakes), yogurt, cheese

 Milk substitutes: unsweetened rice, oat, hemp, almond, sunflower,         hazelnut, and coconut milk; unsweetened coconut yogurt or kefir; read labels to ensure substitute is lactose/casein-free

Hot cereal

 Oatmeal or steel-cut oats, rice cereal, quinoa flakes

Cold cereal

 Puffed rice and millet, crispy brown rice, amaranth cereals; all labeled   gluten-free (note that there tends to be corn in foods labeled gluten-   free)

Bread, crackers &  pasta

 Gluten-free breads, crackers, or pasta made with brown rice, oats, teff,   millet, quinoa, amaranth, tapioca, buckwheat, sorghum, potato flour,   and garbanzo bean flour; cellophane noodles from bean threads;   check labels for gluten-free with acceptable sweeteners

Breading

 Grind any allowable rice crackers or bread, or use almond meal (any   nut meal), ground chia seeds, coconut, or coconut flour

Eggs

 Store-bought egg-replacer, or blend 1 Tbsp. flax meal or chia seeds in   blender with ¼ cup water and allow to thicken for a few minutes

Peanut butter

 Nut butters made from almonds, cashews, macadamias, walnuts,   hazelnuts or pumpkin and sesame seeds (tahini)

Ice cream

 Various brands of rice or coconut-based frozen desserts; real labels   carefully for approved sweeteners

Soft drinks

 Sparkling or mineral water, mixed with a squeeze of lemon or lime, or   with a small amount of your favourite juice (¾ water, ¼ juice); filtered   or  purified water with slices of lemon or lime; unsweetened coconut   water

Coffee/tea

 Herbal teas

Butter or margarine

 Coconut oil or ghee (clarified butter)

Sugar & sweeteners

 Unsweetened apple butter, brown rice syrup, blackstrap molasses, pure maple syrup, raw honey, coconut sugar, agave nectar, lo han, stevia, monk fruit extract

Condiments

 All types of vinegar, all spices, including salt, pepper, basil, carob,   cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley,   rosemary, tarragon, thyme, turmeric, etc. Read labels! Mustard, for   example, sometimes contains wheat.

Vinegar

 Lemon or lime juice, vitamin C crystals