A Guide to Eating and Drinking Gluten-Free in B.C.

Celiac Disease (CD) is an autoimmune disorder that affects 1 percent of Canadians, but only 15 percent of those people are medically diagnosed. That equates to about 340,000 people who live with symptoms but don’t know the cause, damaging their bodies every time they consume gluten in the meantime. 

Those of us that are diagnosed with CD like myself have had to become champs in deciphering food and beverage packaging ingredients so we can shop and cook gluten-free (GF) at home. Celiac people must have “the talk” with every server at every restaurant, walking them through the process of avoiding cross-contamination, dissecting the menu to find something safe, and then crossing our fingers that the kitchen doesn’t give us the parting gift of being severely “glutened.” Restaurants in B.C. are generally informed and compassionate to our plight, knowing that we’d be the first to sign up if ever a cure is found. But at present, there is no medical treatment, other than eating gluten-free with all precautions taken. 

There are, however, delicious gluten-free food and drink options in B.C. (with more being developed daily), as Celiac Awareness Month shines its bright signature green lights across Canada. Every time you see a government building, a sports arena or a landmark lit up green during the month of May, that’s a reminder that support is needed and appreciated, and if you have concerns to get tested by a doctor.

Home Cookin’

Try these products to make Celiac-safe meals at home.

1. House of Yee dumplings

Every Celiac person I know misses Chinese take-out. It’s a high-risk choice and most people are not willing to take it. Plus, GF options are bleak because dumplings, won tons, sauces, noodles and marinades are generally chock full of gluten. When I found House of Yee Gluten Free Dumplings in the grocery store freezer section a few years ago, I may have shed an I-feel-so-seen tear. This Port Coquitlam brand is owned and operated by Christine Yee who was brought up in her parents’ Chinese restaurant back in Saskatchewan. Her brand has four gluten free flavours in the line up, and you’ll want to keep them all on rotation in your kitchen.   

2. Verily Kitchen pasta sauce

Think about your favourite ready-to-eat pasta sauces, especially Alfredo or cheese sauces. Most are thickened with flour (and typically not the gluten-free kind). So, we read the label and put it back on the supermarket shelf with a sad face. Add vegan to the list of criteria, and it’s even tougher to find options. That is, until I found Verily Kitchen. Verily launched a line-up of fresh, refrigerated sauces that check the plant-based, non-GMO and GF boxes. (Plus, there’s a soon-to-be-launched Cashew Cheese Sauce that’s so delicious it could make a vegan out of this Celiac girl.) The brainchild of B.C.-based Karlene Karst, nutritionist and cookbook author, her sauces are super versatile and can go beyond pasta. 

3. Nina’s Pierogies

Given up on GF pierogies? After trying too many gluey, goopy, unappetizing brands, I certainly had thrown in the ol’ kitchen towel. I found Surrey’s Nina’s Pierogies in the frozen foods department at my local grocer and am delighted to report that they are delicious. They are also not gluey, nor did they blow apart during cooking. The brand gets it too, stating that it uses a “fully partitioned section of the facility, with regular testing to make sure they are safe for Celiac consumers.” Some of the GF flavours are a fresh take on the traditional classics, but I’m also loving the Butternut Squash and Sage. 

Safe Snacks

Celiac folks feel the gluten FOMO far too often. However, not with these goodies.

1. Hippie Snacks Crunchers

Avocado Crisps by Hippie Snacks from Burnaby were such a welcome addition to any Celiac’s snack basket when it launched. Now, it’s grown to include other flavours, plus granolas and more. Watch for this new product, Crunchers, in stores soon—all GF, vegan and non-GMO, of course. The brand tells me it is “very excited about using regeneratively farmed ingredients in fun snacks that are baked (not fried), [and] still have a good crunch and bold flavour.” Dill pickle, BBQ, and salt and vinegar are the initial roll-out flavours, with more planned in the coming months.

2. Ohme!

Celiacs know too well that gluten lurks in all kinds of foods. Thankfully, the Canadian health rules around listing those ingredients on labels is strict. Try B.C.-brand Ohme!’s new Freeze Dried Blueberry Yogurt Crunch for a GF, low sugar treat and a texture like airy sponge toffee. Guilt–free and full of fruity flavour. 

3. Huer Sensible Sweets

Huer Sensible Sweets is a Langley-based candy brand I’m impressed with, also because of its low sugar content (only three grams per bag). As mentioned with candy, reading labels is crucial because it may contain gluten, or the product could be made in a facility with the risk of cross-contamination. These gummy bears are made with natural flavours and colours, and yes, super squishy like they should be. 

Class Is in Session

Why not up your cooking skills with a gluten-free class taught by a pro? 

The Skript Kitchen offers excellent, professionally taught cooking classes that focus on safe, gluten-free foods that you’d never dream you could make or eat again. But now you can. Throughout the month of May, consider signing up for the Mother’s Day Dim Sum class (and learn to make rose dumplings and bao buns), or try the Taiwan Beef Noodle Soup class, a Dragon Boat Rice Dumplings lesson or a Mango Madness Desserts class. The Skript Kitchen is owned by registered dietician and chef, Renée Chan, who teaches these classes in a fun, inclusive (and Celiac-safe) atmosphere.

Just Here for the GF Beer

These B.C. brewers know Celiacs deserve a cold one too.

1. Whistler Brewing Co.

Forager is a safe, gluten-free (not gluten-removed) beer from our friends at Whistler Brewing Co. The Lager (launched in 2014) and Pale Ale (launched in 2018) are easy sipping, and have been given the thumbs up by many a Celiac who thought their beer days were long gone. Watch for new Whistler Forager Gluten Free Grapefruit Ale launching later this month too, tasting like the original version but now safe for Celiacs. 

2. Grey Fox Brewing

Grey Fox Brewing out of Kelowna is active in the Celiac awareness community and is creating some delicious beers in its dedicated gluten-free facility. This summer watch for the new Lively Lime Lager added to the already impressive lineup available in select stores and on tap at some bars and restaurants in B.C.

3. Naito Beer

Ray Naito, owner and head brewer of Cranbrook’s Naito Beer, is gluten intolerant. That was good enough reason for him to open B.C.’s first dedicated GF brewery back in 2022. Try the Strawberry Stout that seems just right for springtime, plus keep an eye out for the brand in liquor stores and restaurants since there’s no tasting room or store at the brewery itself to buy from. 

Celebrate With a GF Chef’s Table Dinner

The Barley Merchant in Langley is celebrating Celiac Awareness Month with a special “Taste of the Tropics” multi-course dinner. Don’t let this restaurant’s name fool you, the dinner is made gluten-free and safe with the restaurant’s protocols. Pairings will also include Grey Fox Brewing beers and B.C. craft ciders, all on tap. As Tim LaHay, Managing Director, tells me, “we always aim to be as inclusive as possible with our menu. With a name like, The “Barley” Merchant, we’ve worked hard to build trust in the Celiac community that we are a safe place for them to dine out and enjoy an extensive menu.”