Top 10 Gluten-Free Convenience Foods for Quick & Healthy Meals by Selena De Vries, RD

If anyone is a fast cook in the kitchen, it’s me.  And, of course, I like to make healthy, tasty, and always gluten free food! I do love to spend time cooking and baking as I find it relaxing.  But nowadays with a new baby, fast, healthy and delicious is the goal for our meals.  So, here are some of my favorite, gluten free convenience foods that I use all the time to make dinner appear on the table in no time flat.

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  • Selena is a Registered Dietitian living with celiac disease who helps individuals that struggle with digestion find food freedom. At Healthbean Nutrition, Selena understands that celiac disease not only effects our physical health but also effects our emotional health. As such, Selena uses an integrative approach in the management of digestive health conditions. She offers free group support for those with celiac disease/gluten sensitivity as well as offering nutrition coaching for digestive health conditions. Services are offered both online and in the beautiful Okanagan valley.

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Selena De Vries 10 fast foods1. La Tortilla Factory Ivory Teff Wraps 

Definitely the best tasting wrap and I have tried a lot of gluten free wraps!  Wraps are so versatile, you can make PB and banana roll ups for little ones, turkey and veggie wraps or quesadillas for simple meals.

Recipe Idea: Simple weeknight black bean quesadilla

2.  Little Northern Bakehouse Bread

We use this bread all the time for our ultimate go to meal when we haven’t planned anything.  You’d think I’d have stock in this company by now with how much I promote it.  Alas, I don’t.

Honestly, we probably have this recipe at least once per week due to lack of planning on my part (I’m not the best meal planner!).   It’s called egg toast and the varieties are endless.  Currently, we are doing a tomato, basil option as we have a ton of these in our garden.

Recipe Idea: The Ultimate Fast Meal – Egg Toast

3.  O’Doughs Flax Flatbread 

We use this flatbread for pizzas all the time when we don’t make a gluten free version from scratch.  Which, let’s face it, is pretty often.

Recipe Idea: Dairy Free Pizza

4.  Tolerant Lentil Pasta

We use this pasta as a staple in our house.  The key to get the whole family to eat it, is we mix it half and half with Tru Roots Ancient Grains pasta as both pastas are the same shape and both have the same cooking time.  This way it doesn’t taste “too beany.”  And, it only takes 6-7 minutes to cook!!  So fast.

Recipe Idea:  Pesto Pasta Toss

5.  Little Rebellion Bean Crisps

Ok, I eat these quite often.   I often have ‘picnic’ lunches when leftovers aren’t available.  Basically, it’s snack foods made into a meal!

Recipe Idea:  Picnic Lunch (or dinner!) 

6.  Que Pasa Corn Tortilla Chips

I like these chips as they use organic corn and are certified gluten free.

Recipe Idea: Mexican Black Bean Dinner Nachos 

7.  Frozen fruit and vegetables

Ok, we can’t leave these guys out! These pretty much top the list for healthy, convenience foods.  We always have frozen berries, frozen leafy greens and a frozen mixed veggie variety in the freezer to add in to any meal to boost fiber and overall nutrition!

Recipe Idea: Rise and Shine Smoothie 

8.  Bottled Tomato Sauce or Pesto Sauce

With special attention to reading labels, store bought tomato or pesto sauce can be a lifesaver for quick meals throughout the week.  Use these as a spread for pizza, as a base for sauces, soups or stews, and, of course, with pastas.

Recipe Idea: Mediterranean Shakshuka 

9.  Hummus

From snack lunches, to dressing to a hummus pasta sauce, hummus is extremely versatile.  You’d think I would make my own because it’s pretty simple and I’m a dietitian.  But, I don’t and this item is actually something I always buy pre made!

Recipe Idea:  Hummus dressing for salads and grain bowls

10.  Canned Beans 

These are an absolute staple.  Not only are beans are a super food for celiacs because of their fiber content, they help provide a protein to meals in no time flat.  All you have to do is open a can, drain, rinse and you’re done!

Recipe Idea: Black Bean Stuffed Sweet Potato  

Healthbean Nutrition Celiac Disease Specialist A

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  • “I contacted Selena when I still wasn’t feeling well a year after my celiac diagnosis. I’d read so much on the Internet I thought I knew everything I needed to know. I was wrong.  
  • Selena has important advice on how to do GF properly (it’s not as straightforward as I thought) and for regaining your health. She is organized, punctual, and professional.  And she has celiac disease herself , so she gets it.
  • I think a lot of us, by the time we’re diagnosed, have had more than our share of health care practitioners and may not want to bother with a dietitian.
  • Selena played a crucial role in my recovery, and I would highly recommend her, whether you’re newly diagnosed or just trying to feel better.”
  • Charlene (long-distance celiac disease client)

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  • HEALTHBEAN NUTRITION  specializes in digestive health.  We deliver easy to digest, bite-size pieces of information so our clients can, finally, achieve the healthy & happy digestive system they’ve been striving for. Learn more ...
  • HEALTHBEAN PHILOSOPHY– Selena employs elimination diets and/or a specific diets in accordance with her clients’ conditions, and only when deemed necessary.  She reserves advice about the gluten-free diet for those who require it – not those choosing to follow the diet as a lifestyle choice.  Expect clear, concise instructions on the appropriate diet for you and, maybe even some myth busting! Learn more  …

Selena knows first-hand how her undiagnosed celiac disease affected her physical and emotional health. After telling her that, “Well, you have celiac disease,” her MD suggested she, “google the diet,” and out the door she went. Sound familiar?

That’s why Selena established Healthbean Nutrition.  She is dedicating her education, personal insights and her own recovery to helping her fellow celiacs make this enormous lifestyle transition – and find  joy in eating again! Learn more …

Selena’s Road to Diagnosis

Selena De Vries RD, Celiac Disease Specialist

Selena De Vries RD, Celiac Disease Specialist

  • “When I was going through university, I was exhausted, ALL the time.  I had to drag myself out to hang out with friends, and if I had it my way I would have spent most days in bed sleeping.  It was not unknown for me to sleep 12-16 hours a day.  Call me crazy, but I related it all to the busy-ness of school.  I was even checked for anemia at one point (common with celiacs) and I was ‘fine.’  
  • The symptoms continued through school and the brain fog was undeniable.  I distinctly remember during my dietetic internship (like a medical residency except everything is nutrition based) at Kelowna General Hospital sitting in the office, charting on a patient and, literally, feeling like my brain was so fuzzy that I could barely keep my eyes from nodding off.  It was awful. 
  • Another thing I didn’t pay much attention to, was bowels.  I was always constipated.  Never the other way around. Never.  And, I also remember mentioning this to my gastroenterologist just before the endoscopy and he said ‘oh, well with your very low antibody levels and constipation, there is a very low chance that you are actually celiac but we will proceed with the endoscopy since you’re prepped and ready to go.’  
  • The piece of paper I received after the endoscopy said to follow up with my GP.  I did follow up with my GP and the report came back positive for celiac disease.  My GP said “well, you’re celiac.  But, you’re a dietitian, right, so this should be easy for you!”  
  • Perhaps I had a leg up in the nutrition part of it, but I think we all know that the gluten free diet is not a walk in the park.  And, although, I am so appreciative of the medical care I received, it did open my eyes to the lack of knowledge within the medical community when it came to celiac disease and the lack of support offered to individuals with celiac disease.  

That’s how Healthbean Nutrition was born!

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  • *Information and perspectives posted on  The Celiac Scene are intended to provide general information, without independent verification on the part of The Celiac Scene for  the accuracy of the information provided to it. The information is specifically not intended to be a substitute for medical diagnosis or treatment by your physician or other health care professional. Always consult your own physician or other health care professionals about any medical questions, diagnosis, or treatment, especially before trying any diet. Healthbean Nutrition does not accept any liability for any injury, loss or damage incurred by use of or reliance on any content contained herein.