How can I grab & go if I must avoid gluten, histamine, FODMAPS, and dairy? It’s a great question! And a pertinent one if your family gets hangry like mine.
While it may seem be easier than ever to avoid gluten, the task becomes more difficult as restrictions compound. Some restaurants offer a salad base to turn a sandwich into a salad. That’s great unless the salad contains a significant amount of mushrooms, spinach, or finely chopped tomatoes that are high in histamine. And you’ll probably have to ask them to hold the cheese to avoid dairy and problematic plant-based cheeses. Then there’s the matter of fruit in salads – some are high in histamine and some are full of short-chain carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides and polyols or FODMAPs.
Of course you can eat at home, but grab & go can be complicated there too. Canned tuna & chicken, deli meat, sausage, polish sausage, ham, and hot dogs are typically high in histamine. Pickles are out. Packaged salad toppers with candied nuts and dried fruit are out.
Although it requires a bit of effort, there are ways to mitigate the inconvenience and have grab & go options at the ready when mealtime slips up on you.
Here are some ideas:
Gluten-free instant oatmeal is shelf-stable, filling and easy to carry. Keep some in the pantry to fill in gaps when someone gets too hungry.
Imagine® shelf-stable chicken, bone, or vegetable (contains a small amount of tomato) broth can be heated in the microwave and served in a mug as a satisfying drink to take the edge off of hunger.
Keep some gluten free bread or bagels on hand or in the freezer and nut butters in the pantry. If you haven’t tried peanut butter on warm toast, give it a try. It’s surprisingly good!
Replace sandwich meat with pre-grilled or blackened thinly sliced chicken breasts or steak. Trim away any fat, season with salt, pepper, and garlic. Bake or grill the chicken just until done. Sear the steak in a skillet and finish in the oven. Cook two or three times as much as you normally would. Freeze in daily portions. Thaw a day or two before you run out of easy-to-grab foods.
Chicken can be eaten on a sandwich with lettuce, fresh cucumber slices, and fresh basil leaves. It can be sliced or shredded and served inside a wrap with hummus (if tolerated), and fresh red bell pepper slices.
The fastest, easiest way to have these proteins available is to buy and prepare larger than normal quantities when you’re cooking the items anyway. The same is true of beef or pork roast which can be sliced and then frozen for later use on salads, sandwiches, and in wraps. Purchase an additional pound of roast to prepare when you’re making roast for dinner.
Keep a supply of low histamine vegetables that can be enjoyed raw – carrots, zucchini, cucumber, lettuce, green onions as well as low histamine/low FODMAP fresh fruit – blueberries, kiwi, and raw nuts (if well tolerated).
Purchase an extra half-dozen or dozen eggs along with your regular purchase. Boil the extras and keep them in the refrigerator. You can even pre-peel them once they’re cool so that they’re truly grab & go. They can also be used in egg salad or a green salad.
Bake and freeze a dozen muffins. Thaw in the microwave as needed or take a weekly portion out of the freezer and allow to thaw in the refrigerator for everyday use.
You can also make and freeze pancakes fitting your needs that can be used as a wrap for breakfast sandwiches.
As long as you keep it simple, staying ahead of the game doesn’t require too much time and effort. Tack a few tasks onto things you already have planned. Keep a few strategic items in the freezer and pantry. Before you know it, dietary compliant grab & go will seem like a piece of cake.
Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”