The Tasteful Pantry’s Low Carb Box


At The Tasteful Pantry, we strive to provide wholesome and tasty snacks that can be a part of a range of healthy balanced diets, including carb-conscious diets. Our Low Carb Box, launched in June 2014, includes items that contain 15 grams or less of total carbohydrates. Many items are also paleo-friendly and high protein, containing 6g or more of protein. While we have set our upper carb limit at 15g, many items in our boxes may contain less than 15g of carbohydrates. Our 15g threshold is based on the assumptions and guidelines below and are meant to support a sustainable (not extreme) low carb diet.

In 2007, an expert panel led by the American Society of Clinical Nutrition concluded that a Low Carbohydrate diet could include 50-130g of carbohydrates per day or 10-26% of total calories. The American Diabetes Association recommends a balanced and healthy diet for a person with Type 1 or Type 2 Diabetes that could include 135-180g of carbohydrates per day, or for a person with Type 1 or Type 2 Diabetes that is on a weight loss plan, as low as 90g per day.

Anyone with diabetes or any other medical condition that calls for a carbohydrate-conscious diet should consult a dietitian or medical professional on the appropriate total daily carbohydrate intake for their circumstance and how that daily total is divided up during the course of the day.

At The Tasteful Pantry, we recognize that total carbohydrate targets may vary significantly between different people, depending on their health and lifestyle situations. In order to provide snacks that can be a healthy component of a wide range of low carbohydrate diets, we have based our Low Carb Box on a daily carbohydrate intake of 50-90g per day, divided illustratively between three meals and two snacks:

Breakfast 15-20 g
Snack 5-15 g
Lunch 10-20 g
Snack 5-15 g
Dinner 15-20 g

Total 50-90 g

As with all of our products, our Low Carb Box includes snacks that are natural, minimally processed and made from whole grains as much as possible (i.e. “good carbs”). All items in the Low Carb Box are ‘gluten sensitive’, meaning they contain no gluten ingredients.

To learn more or to order our Low Carb Box, click here.

Journal of Nutrition and Metabolism
American Journal of Clinical Nutrition
American Diabetes Association
Mayo Clinic
University of Maryland Medical Center

Turkish Delight Chocolate Tahini Bar (GF)


Sometimes we just want to indulge…just a little bit. We found this mouth-watering gluten-free recipe that combines two childhood favorites – chocolate and turkish delight (remember The Lion, the Witch & the Wardrobe?) – into one decadent, delicious sweet morsel. You’ll just want to take a few bites if you’re watching your waistline, but what a heavenly few bites those will be. Enjoy!


Continue reading

Back To School With Food Allergies

back-to-school copy

Sending your child to school for the first time can be an emotional and hectic experience, especially if they have food allergies. The same goes for sending your child back to school for the second or third time. Releasing your child into the care of others and outside of your full supervision is already a huge change that can feel groundless, and if your child has food allergies, there are that many more things to worry about. 1 out of every 13 American children suffer from food allergies, on average that’s 2 per classroom. The silver lining in that fact is that food allergies are not a completely foreign concept to most schools and many have guidelines in place for dealing with food allergic students.

There are numerous helpful articles available on the internet offering tips for keeping your child safe at school. Most revolve around learning about your school’s existing policies and allergy knowledge, informing school staff and administrators about your child’s allergies, and maintaining communication with your school, your community, and your child to make sure everyone is following the most protective guidelines for your child and others. The below is one helpful article from Kids With Food Allergies, as well as a few other helpful links. The Tasteful Pantry is also here to help provide those allergy-friendly snacks for your child and their classroom – you can order a customized Treat Box (available for any combination of gluten-free, dairy-free, vegan, soy-free, nut-free) or pick out your own snacks in our online shop. Take advantage of our Back to School deal and get 1 month free on your Treat Box! Continue reading

Coronation Chicken Salad (GF, DF)


DSC01869 copy

With the end of summer and back to school just around the corner, we wanted to share a recipe that would be a great addition to those final outdoor picnics, as well as a novel school lunch idea. Coronation chicken salad is a traditional British lunch dish that often comes in a sandwich form and is a perfect representative of East meets West. It is said to have been invented during preparations for the coronation banquet of Queen Elizabeth II in 1953, during which food writer and flower arranger Constance Spry proposed the recipe of cold chicken, curry cream sauce and dressing that would later become known as coronation chicken.

We based our recipe on an original from another British institution, the Hairy Bikers (if you’re not familiar with them, you should check out their shows – they’re hilarious), and made it dairy-free by removing the creme fraiche and using a non-dairy butter substitute. It’s a pretty involved process to make this, but since you can make a lot at a time (and since it’s so delicious), we think it’s well worth the time. Enjoy! Continue reading

Food allergies vs. Food sensitivities

This very helpful article below from Dr. Frank Lipman talks about the difference between food allergies and food sensitivities (aka intolerances), in particular with reference to kids. Both are immune system responses and both are on the rise. Learn about what they mean and what to look out for.


Food Allergy versus Food Sensitivity: What You Need to Know

Robyn O’Brien June 26

It’s Food Allergy Awareness Week this week.  In the early years of this work, when we first began speaking about food allergies, people used to look at you like you were making it up.  How could a child be allergic to food?  And since when?  As kids, we ate PB&Js and had cartons of milk for lunch at school. They weren’t loaded weapons on a lunchroom table.  What’s changed?  And why has it changed so fast?  Continue reading

New 100% Gluten-Free Restaurant in NC: PRIMAL


When I first heard about this restaurant, I literally started jumping up and down. If you’re celiac or highly sensitive to gluten, you can probably understand why. Eating out for people with celiac disease and extreme allergies/sensitivities means something completely different than for others. Lots of planning must be done in advance to decipher menu’s, speak to chefs/kitchen managers to understand how they protect against cross contamination (if at all), and strategize about how not to offend friends/hosts/guests/restaurant staff. Even for those who are just gluten intolerant, the chance to sit back, relax, and enjoy the meal from start to finish are few and far between. But not if you have a completely 100% dedicated gluten-free kitchen and restaurant! No more eating beforehand, no more bringing your own food! At Primal Food & Spirits in Durham, North Carolina, there isn’t a crumb of gluten ANYWHERE on the premises. Continue reading

The Tasteful Pantry’s “Gluten-Free” Boxes and Products Following the New FDA Rules

Homepage Slide 1L

At The Tasteful Pantry, we strive to provide delicious, wholesome snacks and sweets for people with various food intolerances and allergies. We recognize that different people may be following different diets for varying reasons, so we try our best to accommodate these differences. Within our gluten-free offerings, we have in the past provided items for those who are gluten intolerant or following a gluten-free diet for lifestyle and wellness reasons, and a separate set of items for those who are celiac, allergic, or otherwise highly sensitive to traces of gluten.

Following the August 5 effective date of the new FDA rules requiring any foods labeled “gluten-free” to contain less than 20ppm of gluten (read more), we will continue to serve these two groups within our gluten-free offerings in a way that is now consistent with the new FDA rules.

  1. For those who are gluten intolerant and can tolerate foods that aren’t necessarily produced using the same strict protocols as those who are celiac, we will have a category of products called “gluten sensitive“. These items will not contain any gluten-containing ingredients, however, they may not be labeled “gluten-free” per the new FDA rules.
    • This category may include foods that are produced by local artisan producers who don’t have the resources to prove compliance with the FDA requirements, or foods that are naturally gluten-free (e.g. fruit) that choose not to label them as such.
  2. For those who are celiac, allergic or highly sensitive to gluten, our category of “gluten-free” products will either meet the new FDA standards or be certified by a third party certification organization such as the Gluten-Free Certification Organization (GFCO), Celiac Sprue Association (CSA), or the National Foundation for Celiac Awareness (NFCA).

While the new FDA rules make it easier for people with celiac or those following a strict gluten-free diet to shop, they widen the spectrum of labeling possibilities for people who are not as sensitive to cross contamination. To put the 20ppm standard in perspective, if you took a 1-ounce slice of bread and broke it into 7,030 pieces, one of those pieces (crumbs at that point) would contain the equivalent of 20ppm of gluten. For many gluten intolerant or gluten sensitive people, this is tolerable.

However, with the new rules, any manufacturer that does not meet the FDA’s gluten-free standards could then choose how they wish to label their food, as long as it doesn’t use the terms “gluten-free”, “no gluten”, “free of gluten” and “without gluten”. For example, they could use the terms “low in gluten”, “no gluten ingredients”, or they could not mention gluten at all, and none of these terms would be regulated by the FDA. There is an extremely wide range of products that could or could not contain gluten. That’s why at The Tasteful Pantry, we will continue to diligence our suppliers and investigate their ingredients, and if they do not contain gluten-containing ingredients, we will classify them as gluten sensitive.

Treat Box

The way these categories will apply to our offerings is as follows:

Treat Box – customers provide their dietary restrictions at check-out. Please list “gluten sensitive” (along with your other dietary restrictions out of dairy-free, vegan, soy-free, nut-free) if you would like to receive products that fit category 1 above, and check the box for “certified gluten-free” if you would like to receive products that fit category 2 above.

Low Carb Box – unlike our Treat Box, which is customized for dietary restrictions, the Low Carb Box in the past has just been gluten-free, low carb, and high protein. Going forward, it will be gluten sensitive, low carb, and high protein.

Shop – our gluten sensitive category will contain both gluten sensitive and gluten-free items. Items that are gluten-free, per category 2 above, will be marked with an asterisk.

Gifts – gift subscriptions will be in line with the box above that is being gifted. Custom Gift Boxes will be customized for the recipient’s requirements, as discussed with customers.

At The Tasteful Pantry, our goal is to make the process of ‘free-from’ shopping easy and delightful. We applaud the clarity and consistency provided by the new FDA rules, and will continue to work hard to diligently and creatively provide our customers with a relaxing, fun and delicious snacking experience, no matter where their dietary and lifestyle paths take them!

11 Useful Facts About the FDA Gluten-Free Labeling Rule


The FDA’s new rules governing the labeling of gluten-free foods and beverages was announced on August 2, 2013 and become fully effective tomorrow, August 5, 2014. According to the rule, when a manufacturer chooses to put “gluten-free” on food packaging, the item must comply with the new FDA definition of the term – less than 20 parts per million (ppm) of gluten. The purpose of the rule, according to the FDA, is to help consumers, especially those living with celiac disease, be confident that items labeled “gluten-free” meet a defined standard for gluten content. You can read more detail from the FDA here.

Since the new rules were published, there have been some questions about how exactly they will work and how they will affect gluten-free consumers, both celiac and those with gluten sensitivity. Below are 11 useful tips to help you navigate what it all means, and how we at The Tasteful Pantry will reflect the new rules in how we select the gluten-free products that go into our monthly boxes and shop. Continue reading