Gluten is a structural protein naturally found in some grains, including wheat, barley, and rye, and has been linked to allergies and digestive issues for some people
As gluten passes through the digestive system, it interferes with small finger-like projections lining the gut wall known as villi. These villi shrink into the wall and are unable to grab and absorb nutrients from your food.
The trouble with cutting gluten is that people fear missing out on meals they love. This couldn’t be further from the truth. There are numerous recipes full of nutrition and great taste without the troublesome gluten involved.
Breakfast
Make your own breakfast wraps to fill yourself up with good carbohydrates and protein in the morning. Gluten-free tortillas are easily found at most stores, and the ingredients for the wraps can include fruits, granola, and peanut butter.
Try these three breakfast wraps to add some variety and good taste to your mornings.
Ingredients:
3 gluten-free Large Tortillas
foil to wrap
Filling #1:
1/4 – 1/2 cup cooked rice
2 teaspoons cinnamon
1 tablespoon almond butter
dash ginger
1 tablespoon honey or maple syrup
2–3 tablespoons nuts (optional)
Filling #2:
1/4 cup chocolate oats cooked
1 tablespoon peanut butter (melted)
1/2 banana
1–2 tablespoons dark Chocolate chips
dash of sea salt
1–2 tablespoons chopped nuts (optional)
Filling #3:
1/4 cup gluten-free vanilla granola
1–2 tablespoons raspberry jam or preserves
2–3 ounces plain or vanilla greek yogurt
For Cooking the Rice/Oats in Large Batches:
1/2 to 2/3 cup brown or white rice (about 1 cup to 1 1/2 cup cooked)
1/2 to 2/3 cup gluten-free oats (about 1 cup cooked)
Directions:
First, make your rice/oats if you don’t have any leftovers. For the cooked gluten-free oatmeal, stir in chocolate chips or cocoa after the oatmeal is cooked. For the cooked rice, add 1 teaspoon cinnamon and optional nuts after cooking. Heat each gluten-free tortilla wrap in the microwave for 10 - 15 seconds so they can fold easily. Warm the nut butter, so it melts and spreads evenly onto tortillas. Then fill each tortilla with ingredients, fold at the bottom, and roll.
Lunch
Eggplant is a colorful and nutrition-filled vegetable that should be part of your daily diet. Full of potassium to help support healthy blood pressure, eggplants are ideal foods for promoting heart health.
Beyond its health benefits, the eggplant also serves as an ideal alternative for making a gluten-free pizza crust.
Ingredients:
Crust:
1 large eggplant, peeled and grated
1/2 cup blanched almond flour
2 tablespoons coconut flour
2 tablespoons ground flaxseed
1 organic egg
1 teaspoon Italian seasoning
1/2 teaspoon fine sea salt
1/4 teaspoon red pepper, more to taste
Toppings Ideas:
tomato sauce
pesto
grilled chicken
meatballs
roasted tomatoes
sautéed spinach
sautéed onions
bacon
fresh basil
fresh parmesan cheese
Directions:
1. Preheat the oven to 350°F, and line a baking sheet with parchment paper. Peel and grate eggplant into a bowl and let sit for 10 minutes. Prepare topping ingredients and set aside. Wrap grated eggplant in cheesecloth or a dish towel and squeeze over a bowl to remove excess water. Place eggplant back in a large bowl and add the rest of the crust ingredients. Mix until well combined and form the dough into a ball.
2. Place pizza dough on parchment paper and roll out until the dough is ¼ to ½ inch thick — bake for 15 minutes. Place a sheet of parchment paper on top of the pizza dough and carefully flip it over onto the new piece of parchment paper. Bake on the other side for 10-15 minutes or until golden brown. Add toppings of choice and place back into the oven. Bake on high for an additional 5 minutes.
Dinner
Removing gluten from your diet means cutting a number of carbohydrates too. There are beneficial carbohydrates out there though, and your body does need these for fuel to promote healthy energy.
Using sweet potatoes as your source of carbohydrates is a great alternative. It fills you up, which can help reduce cravings and temptation to eat processed snack foods, and delivers a host of vitamins and minerals without the upset tummy.
Ingredients:
2 1/2 tablespoons extra virgin olive oil, divided
2 chicken breasts (14 ounces,) cut into bite-sized pieces
salt and pepper
2 medium sweet potatoes, peeled then spiralized using the thinnest blade, noodles slightly trimmed
2 cups (4 ounces) broccoli florets
1/4 cup water
Toppings:
chopped peanuts
green onions
chopped cilantro
Thai Peanut Sauce:
2 tablespoons peanut butter
3 tablespoons gluten-free chicken broth
1-1/2 tablespoons low-sodium gluten-free tamari or soy sauce
1/2 tablespoon rice vinegar
1 teaspoon gluten-free chili garlic sauce (or more)
1 teaspoon sesame oil
1/4 teaspoon ground ginger
1 clove garlic, minced
Directions:
1. Whisk together peanut sauce ingredients, then set aside. Add ½ tablespoon oil to a large 12" skillet over medium-high heat. Add chicken, then season with salt and pepper, and sauté until cooked through. Remove chicken to a plate, then set aside. Turn heat down to a little above medium, then add the remaining 2 tablespoons of oil.
2. Add sweet potato noodles and broccoli, season with salt and pepper, then sauté for 5 minutes, stirring occasionally. Add water and sauté until noodles are al dente. Add chicken back into the skillet along with the peanut sauce, toss until the noodles are well coated and everything is heated through. Scoop into bowls, then serve.
The Bottom Line
Gluten can cause allergies and digestive issues for some people, which is why gluten-free food can be seen in most stores and restaurants these days. Cutting gluten from your diet is a healthy move and can support proper digestion, nutrient absorption, and overall health. And, with these recipes above, you don’t have to worry about missing out on the great tastes that you love.
