The Secrets to GFDF Dining

Hakim, Me, Starseeds in the background, & Mom at Joes Crab Shack

​If gfdf (gluten-free, dairy-free) grocery shopping invokes a panic attack, then the challenge of gfdf dining can cause Post-Traumatic Stress Syndrome. However, no need to fall victim to a panic attack or PST because this article is the gfdf map of how to navigate restaurants and menus!! 

Six years ago, my husband and I decided to go gluten-free, diary-free as a family to help our son overcome his autistic symptoms. Through this journey we found a healthier lifestyle and I wrote a gfdf cookbook, The Rites of Passage Meal Treasury.  At first, we didn't eat out at all, but little by little we started to venture out. The cook has to have a break some time! So here are some tips:

 

1. Go Ethnic!! Most indigenous cultures originally did not include wheat or dairy in their diets. Therefore, most ethnic restaurants (be it Asian, Indian, African, Greek, Caribbean, or South/Central American) have gfdf dishes on their menus. Welcome to the world of corn tortillas, tamales, shish-kabobs, rice noodles, potato noodles, rice, beans, chilled soups, sour/spicy soups, fou fou, yame, jerk chicken, curry, coconut, hummos, falafel, and roasted, grilled, and stewed meats.
2. Soup or Salad? These are usually safe, but watch the salad dressing, noodles, cheeses, and heavy creams. Our favorite soups are fire roasted tortilla soup, wild rice & chicken soup, lentil soup, egg drop soup, shrimp cocktail soup, pho with rice noodles.
3. What did sushi A say to sushi B? Wassup B!? Get it? Wasabi! Sushi is so much fun. Ask for gluten-free soy sauce because most soy sauces are brewed from fermented wheat. Avoid the cream cheese, and be careful of tempera/battered.
4. Chewing is over-rated: Smoothies. There are lots of options that don't include yogurt, whey, or ice-cream.
5. Veggies with an Attitude: Raw Foods. There are many raw food restaurants and the majority of the menu items are vegan and (drum roll please) gfdf. And they have the best gfdf desserts! Avocado pudding, macaroons, apple crisp, tarts stuffed with cashew cheese--I'll be back.
6. Ice Cream, You scream!! Okay, I am one of those people who never buy ice-cream to keep in the house, so going out for ice-cream was a big deal for us. Well, the gfdf put a stop to that..... for a minute.  We usually go out for slushies or snow cones instead of ice-cream. But then we discovered a major ice cream chain in our neighborhood that carries two diary-free options. They call them ices.
   

If you can handle a little preplanning, you can try this too: When we go to the self-serve yogurt places with all those fruit and nut toppings. We get all the gfdf toppings we want. Weigh and pay. Then I will pull the tub of coconut vanilla ice-cream from my purse and scoop it into the dishes. I've never gotten the stank-eye from the cashier and my children don't know the difference.
 
Then there's the Mexican ice-cream shop (Paleteria/ La Michoacana). They carry all kinds of gfdf frozen desserts (helados). They even have, my son's favorite, mango-on-a-stick (it's really just a peeled mango on a stick). Steer towards the water based paletas.

 
7.   It's always tea time! My children love mint tea with honey, warm apple cider, or an almond milk steamer.  Going out for tea is relaxing and a great opportunity for me to teach my children about manners.

8.   Get sauced. Oklahoma is home to the best (yes, I went there) barbecue and smoked meats. Usually the sauce does not have gluten or dairy, but check to be sure. Baked beans, smoked potatoes, roasted corn, and green beans on the side please.

​9.  Omega 3 Heaven: Seafood. Fish is broiled, grilled, or fried in cornmeal. Just be sure the cornmeal batter isn't mixed with wheat flour! Who can resist crab steam pots with an ear of corn and new potatoes?! Avoid the bread baskets and hush puppies.
​You do have to be a lot more meticulous about gluten or diary contamination if you have a severe sensitivity/allergy to gluten or diary (i.e. celiac). For example, are the cooks using separate utensils and prep surfaces? They usually say so on the menu (at the bottom with the asterisk). Now go out and eat something (gfdf of course)!!

Our Family Favorite GFDF Dining Spots
in Tulsa, OK

1. Elote Cafe:  514 S Boston Ave, Tulsa, OK 74103, http://elotetulsa.com/
2. Zoes Kitchen: 3629 S Peoria Ave  Tulsa, OK 74105, http://zoeskitchen.com/
3. My Fit Foods: 1601 East 15th Street, Tula, OK 74120, www.myfitfoods.com
4. Himalayas: 4844 S. Memorial Dr, Tulsa, OK 74145, www.himalayasok.com
5. The Flame Broiler: 5355 E. 41st St, Tulsa, OK 74135, www.flamebroilerusa.com
6. Shogun Steak House of Japan: 6808 S. Memorial, Tulsa, OK 74133
7. Fu Thai: 5646 S Mingo Rd, Tulsa, OK 74146
8. Genghis Grill: 1619 East 15th Street, Tulsa, OK 74120
9. Raw Intentions: 848 E. Aspen Ave, Broken Arrow, OK, http://www.rawintentions.com/
10. Blue Moon Cafe: 3512 S Peoria Ave, Tulsa, OK 74105, http://www.bluemoonbakerycafe.com/
11. Baskin Robbins: 6808 S Memorial Dr, there is also one in Woodland Hills Mall, http://www.baskinrobbins.com/content/baskinrobbins/en.html
12. Which Wich Superior Sandwichs: 6028 S Memorial Dr, http://www.whichwich.com/
13. Jasons Deli: 8321 E 61st St,Tulsa,Ok or 1330 E 15th St,Tulsa, Ok, http://www.jasonsdeli.com/
14. Chipotle Mexican Grill: 10902 E 71st St, Tulsa, OK or 1623 E 15th St
    Tulsa, http://www.chipotle.com/en-US/Default.aspx?type=default
15. Joes Crab Shack: 7646 E 61st St, Tulsa, OK 74133, http://www.joescrabshack.com/
16. 17. La Michoacana (Ice Cream Parlor): 9467 E. 31st St. (31st St & Mingo) & 2138 S Garnett Rd, Tulsa, OK 74129
17. Laffa Medi-Eastern Restaurant & Bar: 111 N Main St, Tulsa, OK 74103 http://www.laffatulsa.com/
18. Smash Burger: 10830 E 71ST ST, TULSA, OK 74133, http://smashburger.com/
19. Evolve Paleo Chef & Juice Bar:  3023 S Harvard Ave a, Tulsa, OK 74114, https://evolvepaleochef.com/location/tulsa/

 
Oh, and if you find a good gfdf pizza place, let a sista know!
Coming Soon!!! New updated edition of The Rites of Passage Meal Treasury Gluten-Free, Dairy-Free Cookbook! The same recipes you love and new recipes to explore.