This article provides six steps for safe and confident gluten-free dining out. The steps include doing research before going out, calling ahead to ask about gluten-free options, knowing which ingredients to avoid, communicating with your server about your needs, ordering safe gluten-free options, and enjoying your meal. The article also includes a recipe for a gluten-free quinoa salad with grilled chicken. Overall, with proper research and communication, it’s possible to enjoy gluten-free dining out.

Gluten-Free Dining Out: How to Navigate Restaurant Menus with Confidence

Introduction

Being gluten intolerant, celiac or having any other gluten-related disorder can make dining out a challenge. Finding safe and delicious gluten-free options on the menu requires more than just hope and trust that they have gluten-free options. You need to be informed, and confident in your choices. In this article, we’ll guide you through the process of navigating restaurant menus with confidence and enjoyment.

Step 1: Research

Before you go out, it’s essential to do your research. Nowadays, most restaurants have their menus available online, and you can easily check if they have gluten-free options. Look for menus that have a dedicated gluten-free section or symbols on their menu. Some restaurants even have allergen charts available online, which can be very helpful. Another option is to use apps like Find Me Gluten Free and Gluten-Free Near Me, which can help you find gluten-free restaurants in a particular area.

Step 2: Call Ahead

If you’re not sure whether the restaurant has gluten-free options or not, call ahead and ask. It helps to let them know in advance that you have a gluten-related disorder, and you need to be sure that the dish you’re ordering is free from gluten. Calling ahead can also help alert the kitchen, so they’re aware of your dietary requirements before you even arrive.

Step 3: Know the Ingredients to Avoid

It’s essential to know which ingredients contain gluten so you can avoid them. Some obvious ones are wheat, barley, and rye, but there are some hidden culprits to watch out for, like soy sauce, soup bases, and salad dressings. Ask your server about the ingredients in dishes and sauces that you’re not familiar with or unsure of. You can also check the list of ingredients on restaurant websites, social media pages, or online forums.

Step 4: Communicate with Your Server

When you arrive at the restaurant, inform your server that you have gluten-related disorder upfront. Explain what that means and what you cannot eat. Be clear and precise about what you need, and don’t hesitate to ask questions about any dish that you’re interested in. Your server can also be an excellent resource for recommendations, and they may have suggestions that are not on the menu.

Step 5: Order Safe Gluten-Free Options

Even if the restaurant doesn’t have a gluten-free section on the menu, many dishes can be modified to be gluten-free. Look for dishes that are naturally gluten-free, such as grilled meats or seafood, vegetables, and rice dishes. Be cautious about cross-contamination in the kitchen, as gluten-free options can still come into contact with gluten during cooking or preparation. You can always ask your server to double-check with the kitchen and make sure that your dish is prepared separately.

Step 6: Enjoy Your Meal

Once you’ve ordered your safe gluten-free dish, it’s time to relax and enjoy your meal. Remember that dining out should be a positive experience. If you aren’t happy with your dish, don’t be afraid to let your server know, and they’ll do their best to make things right. Use your best judgment and trust your instincts.

Conclusion

Dining out with gluten-related disorders can be challenging, but it’s possible to navigate the restaurant menus safely and confidently. Do your research, communicate your needs with your server, and don’t be afraid to ask questions. With these six steps, you’ll be able to enjoy a gluten-free dining experience wherever you go.

Gluten-Free Recipe: Quinoa Salad with Grilled Chicken

Ingredients

• 1 cup quinoa
• 1 1/2 cups water or chicken broth
• 4 small boneless, skinless chicken breasts
• 2 teaspoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/3 cup red onion, diced
• 2 tablespoons fresh basil, chopped
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon salt
• 2 tablespoons extra-virgin olive oil

Instructions

1. Rinse the quinoa in a fine mesh strainer and add it to a medium saucepan with the water or chicken broth. Bring to a boil, then reduce the heat to a simmer, cover, and cook until the quinoa is tender and fully cooked, about 15 minutes.
2. While the quinoa cooks, preheat a grill or grill pan to medium-high heat. Brush the chicken breasts with olive oil, then sprinkle both sides with garlic powder, salt, and pepper. Grill the chicken breasts for 5-6 minutes per side, until they are cooked through and no longer pink in the center.
3. Remove the chicken from the grill and let it rest for a few minutes. Then slice it into strips or bite-sized pieces, as desired.
4. In a large bowl, combine the cooked quinoa with the cherry tomatoes, cucumber, red onion, basil and parsley.
5. In a small bowl, whisk together the lemon juice, salt, and extra-virgin olive oil. Drizzle the dressing over the salad and toss to combine. Season with additional salt and pepper to taste.
6. Divide the salad between serving plates, and top each plate with a grilled chicken breast. Serve and enjoy!