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by Claire Bennet | Easy Gluten Free Hi friend,Let’s talk about one of the trickiest parts of gluten-free life: eating out. If you’re anything like me during my early gluten-free days, you’ve probably scanned a menu in silence, praying the waiter will understand what gluten-free really means… and won’t just say “Oh yeah, we have salads!” Spoiler: you deserve way more than a side salad. And you can absolutely enjoy restaurant meals without fear — you just need a few go-to strategies. So pull up a chair — here are my 7 favorite tips for dining out gluten-free with confidence (and a happy belly!). 1. Research Before You Go I never show up without doing a little recon. A quick search of “gluten-free restaurants near me” or checking reviews on Find Me Gluten Free, Yelp, or Google can save you a world of stress. Look for: Bonus tip: Create a favorites list in your phone so you always have safe spots on hand when friends say “Let’s grab dinner!” 2. Call Ahead (Or Message Politely) If the menu is unclear, I’ll call or DM the restaurant.Something like: “Hi! I’m gluten-free for medical reasons. Do you have safe GF options, and how do you handle cross-contamination?” This helps you gauge how seriously they take it before you even walk in the door. 3. Ask the Right Questions At the restaurant, skip “Is this gluten-free?” and instead ask: It shows you know your stuff — and makes them take you seriously. Not sure what those hidden gluten traps are? Check out: “Is It Really Gluten-Free? How to Read Labels Like a Pro” 4. Watch Out for Shared Fryers & Cross-Contact This one’s huge. French fries might be made from potatoes, but if they’re fried in the same oil as breaded chicken… you’re getting gluten. Other risky areas: Claire’s rule of thumb: When in doubt, swap it out. 5. Be Clear — But Kind — with Staff Let them know you’re gluten-free for medical reasons, but always with kindness.You’re not being “high maintenance” — you’re advocating for your health. I usually say something like: “I have a medical gluten intolerance, so I just want to double-check how this is prepared. I really appreciate your help!” A smile goes a long way 6. Skip Dessert (Unless You’re Sure) I know. It hurts me too. Unless a dessert is explicitly labeled gluten-free, skip it. Many are thickened with flour, topped with gluten-y crumbs, or made in shared prep areas. Instead, treat yourself when you get home with: Fudgy Gluten-Free Brownies Almond Flour Chocolate Chip Cookies No mystery ingredients. Just sweet, safe comfort. 7. Don’t Let Food Rules Ruin the Moment This one’s important: You’re allowed to enjoy yourself. Don’t let stress or guilt steal your joy — or keep you home. You’re doing an amazing job learning to advocate for yourself, and every meal out is a chance to grow more confident. And hey — when you find that magical restaurant with GF bread AND a dessert you can eat? Bookmark it forever Claire’s Restaurant Go-To Order Want a peek into my real life? Here’s what I usually order when I’m dining out: Bun-less burgers with roasted veggies Grain bowls with quinoa or rice (always ask about seasonings!) Breakfast-for-dinner with eggs, avocado, and hash browns cooked on a clean griddle Thai or Vietnamese food with tamari, rice noodles, and lots of herbs 🌿 Bonus: I keep a mini bottle of gluten-free soy sauce in my purse. You never know! Want More Dining Tips? Check out these posts for even more ways to eat out, travel, or meal prep safely: And if you’re packing your own lunch more often now (been there!), here are recipes I LOVE taking on-the-go: Final Thoughts from the Sunday Light Kitchen You don’t have to give up your social life just because you’ve gone gluten-free.With a little prep and a lot of self-kindness, you’ll find restaurants you love, meals that feel safe, and moments that make you feel included again. So go out, order boldly, and always save room for brownies back home — Claire

by Claire Bennet | Easy Gluten Free Hi friend,Let me guess — you’ve gone gluten-free, and suddenly it feels like every recipe says: “Serve over rice.” Again. And again. And… again. Don’t get me wrong, rice is lovely (especially jasmine, if you ask me). But the world of gluten-free grains is so much bigger — and honestly, way more exciting once you know where to look. So today, I’m opening the pantry doors in my Sunday Light Kitchen to show you my 10 favorite naturally gluten-free grains (and grain-like seeds) that will bring texture, flavor, and variety to your meals. Spoiler: There’s not a boring bowl of plain rice in sight 1. Quinoa Let’s start with a classic.Quinoa is technically a seed, but cooks like a grain — fluffy, nutty, and protein-packed. Why I love it: Try it in: Warm Roasted Veggie & Quinoa Salad — a perfect meal prep lunch. 2. Millet Mild in flavor and delightfully fluffy, millet is a lesser-known grain that’s seriously underrated. Why I love it: Try it in: Savory Millet Porridge with Garlic & Greens — a cozy hug in a bowl. 3. Corn (and Polenta) Corn in its whole-grain form is safe and delicious for gluten-free folks. Think cornmeal, polenta, masa harina, and corn grits. Just make sure your corn products are labeled certified gluten-free — cross-contamination is real. Try it in: Cheesy Polenta Bowls with Roasted Mushrooms 4. Buckwheat Don’t let the name fool you — buckwheat is 100% gluten-free! It’s earthy, hearty, and great for savory meals. Try it in: Claire’s GF Buckwheat Pancakes — nutty and nourishing for weekend mornings. 5. Sorghum Sorghum is one of my pantry staples — a chewy, round grain with a texture similar to Israeli couscous. Why I love it: Try it in: Mediterranean Sorghum Power Bowl 6. Teff Tiny but mighty, teff is the star grain in traditional Ethiopian injera. It’s packed with iron, calcium, and protein. Try it in: Teff breakfast porridge with almond milk and cinnamon — so creamy and comforting. 7. Amaranth Another ancient grain you need in your life! It’s a little sticky when cooked but makes for a filling porridge or binder in baking. Try it in: Claire’s upcoming recipe for gluten-free amaranth muffins (coming soon!). 8. Certified Gluten-Free Oats Yes, oats can be gluten-free — if certified! They’re often processed alongside wheat, so look for that GF label. Try it in: Claire’s Overnight Oats Three Ways — breakfast just got exciting. P.S. Not sure if oats are safe for you? Don’t skip this guide: “Are Oats Really Gluten-Free? What Every Beginner Should Know” 9. Coconut Flour & Almond Flour Okay, not technically grains — but these flour alternatives are essential in gluten-free baking. Try them in: Lemon-Coconut Snack Cake Almond Flour Chocolate Chip Cookies 10. Gluten-Free Pasta Varieties From chickpea to lentil to quinoa-based pasta — there’s a whole GF pasta world out there! Try them in: Claire’s Creamy GF Mac & Cheese Gluten-Free Sesame Noodles with Tamari Sauce Claire’s Tips for Shopping These Grains Bonus: Add These Grains to Your Pantry Checklist You’ll find most of these (and how to use them!) inside our free 7-day gluten-free starter guide. Grab it here if you haven’t already: Gluten-Free Made Easy: Your 7-Day Beginner’s Guide Final Thoughts from the Sunday Light Kitchen Gluten-free doesn’t mean flavor-free.It means exploring new textures, cultures, and ingredients — and I hope today’s list sparks some delicious ideas for your week ahead. Want to get started? Here are a few recipes using these amazing grains to ease you in gently and joyfully. Read Next:

by Claire Bennet | Easy Gluten Free Hi friend,Let’s talk about oats.The kind you stir into warm porridge, bake into cozy breakfast muffins, or soak overnight in pretty little jars. Oats are comfort food, plain and simple. But if you’ve recently gone gluten-free, you’ve probably asked yourself: “Wait… are oats actually safe?” I know I did.I remember standing in the cereal aisle, holding a bag of old-fashioned oats, trying to decode the label like it was a message from space . So let’s clear up the oat confusion once and for all — and help you feel safe and confident in your gluten-free kitchen again. Why All the Confusion Around Oats? Oats are naturally gluten-free.But that doesn’t mean they’re always safe for people with celiac disease or gluten sensitivity. Here’s why: So unless oats are certified gluten-free, they’re a gamble — and not the fun kind. What Are “Certified Gluten-Free” Oats? Certified GF oats are: You’ll often see them labeled with a certification logo or bold “GLUTEN-FREE” on the package. Brands I love and trust: Wondering what else to look for on food labels? Don’t miss this guide: “Is It Really Gluten-Free? How to Read Labels Like a Pro” But… Why Do Some People Still React to Gluten-Free Oats? Great question. Even certified oats can be a little tricky for some folks. Here’s why: So if you’re newly diagnosed, it’s smart to: Easy Recipes Using Certified Gluten-Free Oats If oats work for you, welcome to a world of delicious, budget-friendly, filling meals that feel like a warm hug. These are some of my favorites from the Sunday Light Kitchen: And yes, oats even star in my beloved: Fluffy Gluten-Free Pancakes (they’re a reader favorite!) Shopping Tips for Oat Confidence Pro tip: Check out my full list of pantry swaps in the free e-book: Gluten-Free Made Easy: Your 7-Day Beginner’s Guide to Delicious & Stress-Free Meals Final Thoughts from the Sunday Light Kitchen Oats can be a wonderful part of a gluten-free diet — if you know how to shop for them, introduce them slowly, and listen to your body. Don’t let the conflicting information scare you away. Like everything else in this journey, it’s about learning what works best for you, one delicious bowl at a time. I’m cheering you on with a steaming cup of oat porridge and a sprinkle of cinnamon,— Claire Read Next:

by Claire Bennet | Easy Gluten Free Hi friend,If you’ve just started your gluten-free journey — first, let me give you the biggest virtual hug . I know how overwhelming that first week can feel. You’re reading every ingredient label, Googling things like “Is corn gluten-free?”, and wondering if your favorite pasta night is a thing of the past. I’ve been there — standing in my Sunday Light Kitchen, hungry and confused, staring at a loaf of gluten-free bread that felt more like a brick than food. The good news? It gets easier. So much easier.Here’s everything I wish someone had told me that first week. 1. You Won’t Starve — You Just Need a Plan Let’s get this out of the way: there’s more to gluten-free eating than salads and sadness. You just need a few solid meals to fall back on while you find your groove. That’s why I created a Free 7-Day Gluten-Free Meal Plan — packed with recipes that are: Start with these: 2. You Might Feel Lost — That’s Totally Normal I cried over soy sauce.Not even kidding. You’re learning a whole new way of eating, shopping, and thinking about food. So yes, give yourself grace. Keep snacks on hand. And maybe… don’t plan a dinner party on day 3. If you’re feeling overwhelmed, I wrote this just for you: “Is It Really Gluten-Free?” — How to Read Labels Like a Pro 3. Your Kitchen Needs a Reset (But It Doesn’t Have to Be Fancy) I used to think going gluten-free meant buying all-new everything. But you don’t need to go broke. Start small: More tips here: “How to Set Up a Gluten-Free Kitchen (Without Losing Your Mind)” 4. You Might Grieve Your Old Favorites — And That’s Okay Food is emotional. It connects us to memories, people, and places. So if you find yourself missing a family recipe or crying over your favorite bakery’s croissants… you’re not being dramatic. You’re being human. But I promise: you’ll discover new favorites. Like my Fudgy Gluten-Free Brownies that taste better than boxed mixes. Or homemade pizza with our foolproof gluten-free crust. You’re not giving up joy — you’re just redefining it. 5. Not Everyone Will “Get It” — But You Will Find Your People “Oh, so you’re like one of those gluten-free people?” Yep.And proud of it. You might get side-eyes, eye-rolls, or the dreaded, “Can’t you just eat a little bread?” But don’t let it get to you. The gluten-free community is huge, supportive, and incredibly kind — and I’m so glad you’re here with us. Bonus: The E-Book I Wish I Had in Week 1 I poured my heart into this free beginner’s guide to help you feel confident and supported from day one. Inside, you’ll find: Download “Gluten-Free Made Easy: Your 7-Day Beginner’s Guide” right here Final Words from the Sunday Light Kitchen The first week gluten-free is a wild mix of hope, hunger, and Google searches.But with the right support, you can move from confusion to confidence faster than you think. So go ahead — light a candle, pour yourself a lemony fuzzy drink, and pick your first gluten-free recipe to try. I’m here cheering you on every step of the way. See you soon,—Claire Read Next:

Have you ever felt bloated, tired, or foggy after eating bread? You might have wondered if you’re sensitive to gluten or even have Celiac Disease. But these two conditions are not the same, and misdiagnosing yourself could have serious consequences for your health. In this article, we’ll break down:✅ The key differences between Celiac Disease and Gluten Sensitivity✅ The science behind these conditions✅ The symptoms to watch out for✅ How to get the right diagnosis So, let’s dive in and separate fact from fiction when it comes to gluten-related disorders! What is Celiac Disease? Celiac Disease is an autoimmune disorder that affects about 1 in 100 people worldwide. When someone with Celiac Disease eats gluten (a protein found in wheat, barley, and rye), their immune system mistakenly attacks the small intestine. What happens inside the body? If left untreated, Celiac Disease can lead to: Common Symptoms of Celiac Disease Celiac symptoms aren’t just digestive-related—they can affect the entire body. Here’s what to watch for: Digestive Symptoms (More common in children)✅ Chronic bloating & gas✅ Diarrhea or constipation✅ Unexplained weight loss✅ Nausea & stomach pain Non-Digestive Symptoms (More common in adults)✅ Extreme fatigue (even after sleeping well)✅ Brain fog & memory issues✅ Skin rash (Dermatitis Herpetiformis) – itchy, painful blisters✅ Joint pain & muscle weakness✅ Frequent headaches or migraines✅ Depression & anxiety Silent Celiac: Some people don’t experience obvious symptoms but still suffer intestinal damage over time! That’s why testing is crucial. What is Gluten Sensitivity? Gluten Sensitivity (also called Non-Celiac Gluten Sensitivity or NCGS) is a condition where people experience symptoms after eating gluten, but their immune system does NOT attack the intestine like in Celiac Disease. How is it different from Celiac? Common Symptoms of Gluten Sensitivity:✅ Bloating & stomach pain✅ Fatigue & brain fog✅ Headaches & migraines✅ Joint pain & inflammation Unlike Celiac Disease, Gluten Sensitivity does not cause malabsorption or long-term damage. Some people with Gluten Sensitivity may tolerate small amounts of gluten, while others feel better when they avoid it completely. Celiac vs. Gluten Sensitivity: Key Differences Feature Celiac Disease Gluten Sensitivity Cause Autoimmune reaction to gluten Possible immune response, but NOT autoimmune Damage to Intestines? ✅ Yes (Villi are destroyed) ❌ No Malabsorption Issues? ✅ Yes (Nutrient deficiencies) ❌ No Symptoms Digestive + Full-body effects (anemia, osteoporosis, infertility) Mainly bloating, fatigue, and headaches Testing Available? ✅ Blood test & biopsy ❌ No official test Treatment 100% gluten-free diet for life Gluten avoidance based on tolerance How to Get the Right Diagnosis DO NOT go gluten-free before testing—this can lead to a false negative! Steps to Diagnose Celiac Disease:1️⃣ Blood Test – The tTG-IgA test detects antibodies linked to Celiac Disease.2️⃣ Endoscopy + Biopsy – If bloodwork is positive, a doctor will examine villi damage in the small intestine.3️⃣ Genetic Testing – The HLA-DQ2 & HLA-DQ8 genes can rule out Celiac but cannot confirm it alone. How to Diagnose Gluten Sensitivity? The Risks of Misdiagnosis Many people assume they have Gluten Sensitivity without getting tested for Celiac Disease—but this can be dangerous! Why? If you suspect gluten is affecting you, get tested properly! Final Thoughts: Celiac vs. Gluten Sensitivity – Which One Do You Have? If you have severe symptoms, weight loss, anemia, or nutrient deficiencies, get tested for Celiac Disease ASAP. If you feel bloated and fatigued but tests for Celiac are negative, you might have Gluten Sensitivity. If in doubt, work with a doctor before cutting out gluten completely! ✅Both conditions require awareness and careful management, but Celiac Disease is a serious autoimmune disorder that needs lifelong vigilance. Have you ever been tested for Celiac or Gluten Sensitivity? Share your experience in the comments below! #CeliacDisease #GlutenSensitivity #GlutenFreeLife #GutHealth Sources & References: 1️⃣ Mayo Clinic – Celiac Disease Overview (www.mayoclinic.org)2️⃣ Celiac Disease Foundation – Symptoms & Diagnosis (www.celiac.org)3️⃣ National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – Gluten Sensitivity Research (www.niddk.nih.gov)4️⃣ Harvard Medical School – Gut Health & Gluten (www.health.harvard.edu)