Gluten Free Living MRR Ebook

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Chapter 5 Recipes

It is a good idea to add the following items to your shopping list and to keep them on hand in your kitchen. They are commonly called for in gluten free recipes. You can also use them when you run low on food items for your menu to make something.

Gluten free baking mix

Gluten free crackers

Gluten free bread crumbs

Gluten free flour

Gluten free snacks

Guar Gum

Quinoa

Rice (brown or white depending on your preference)

Xantham Gum

With these items you can also use some of your favorite recipes but with a gluten free value to them. It can be both fun and productive to get creative with those recipes. Here are some great tips for starting with such replacements:

Binders - Use Xanthan Gum, Guar Gum, or gelatin.

Breading - Wheat or gluten free bread crumbs or crushed potato chips.

Flour - Use gluten free flour mix or cornstarch. There are plenty of options to consider including amaranth and sorghum.

Thickening - Use cornstarch or gluten free baking mix. For a sweet recipe, use dry pudding mix.

The internet is a wonderful resource for finding various gluten free recipes to try. You will enjoy the new tastes and you will gain more confidence in this lifestyle choice as you are able to create meals you and your family love. You can also buy gluten free cookbooks, magazines, or exchange recipes with others that are also eating gluten free.

Here are some great ideas to get you started. Try some new recipes and create a file for those that you really like. As your file grows you can ensure lots of variety in your diet so you don’t feel restricted or bored by eating the same thing over and over again.

Breakfast Ideas

Yogurt is a great option but make sure it is gluten free as many varieties aren’t. Both Stonyfield and Chobani are certified by the Gluten Intolerant

Group. You can use the yogurt as a basis for a delicious tasting smoothie too.

There are various brands of gluten free cereal by General Mills and Nature’s Path. If you like hot cereal consider Cream of Buckwheat. There are also oats that are certified to be gluten free. Eggs that are fried or scrambled are a great way to start the day due to the amount of protein they offer.

Lunch Ideas

Lunch meat is a great choice for a convenient and gluten free option, but make sure it isn’t processed. A salad can be a choice that works for you due to all of the vegetables. You have to be careful though as some of the cheese items and various dressings can have gluten in them.

Nachos consisting of tortilla chips and some melted cheese that is gluten free is a change from your basic lunch and very appetizing. Peanut butter on gluten free bread is another great consideration.

Dinner Ideas

Lean cuts of meat including beef, pork, and poultry are great choices. You can also consume fresh fish or other seafood. Adding fresh vegetables and your choice of potatoes offers you a wonderful meal without gluten in no time at all. You can also replace the potatoes with your choice of gluten free rice.

Snack Ideas

Gluten free snacks you can enjoy between meals will keep you on track. Cut up fresh fruit and vegetables so you can grab them and go. You can pack them to take in the car or to have at your desk while working.

There are plenty of types of cheese that don’t contain gluten, and they are wonderful for snacking. They also help you to get your calcium. With certain flavors of cheese you need to be careful as they can have some gluten in them so always read the packaging. Kids seem to really enjoy those individually wrapped cheese sticks.

While you should only consume chips in moderation, they are also gluten free when it comes to many varieties including most of those offered by Frito Lay. For a lower calorie snack consider popcorn. Make some hardboiled eggs and consume them when you need a snack. They will give you lots of energy.

Dessert Ideas

Both children and adults enjoy dessert, and you don’t have to eliminate it due to a gluten free diet. Various brands of pudding are free of gluten and you will have a variety of flavors to pick from. Ice cream can also be a wonderful treat but you need to pay attention to the labels. So many ice cream varieties these days are packed with goodies so you need to pay attention to what is in there.

Cross Contamination

It is very important that you think about the risk of cross contamination in your own kitchen as well as those of others that prepare gluten free meals for you or your family. If the same tools are used to prepare such items as those that do have gluten then there can be some contamination.

Even a small amount of gluten can be dangerous to certain individuals so care has to be taken to prevent this. It is one more reason why changing the entire family to a gluten free diet may be the best option to consider.

Holidays

For many people, the holidays can be tough due to the restrictions of the diet. There can be parties to attend and various events where you have to be very careful about what you eat.

You may decide to make dinner at your own home and offer a gluten free meal for all. It is certainly an option to consider. Prepare yourself for the holidays and have a few items you can take along for snacks with you in case an event isn’t gluten free friendly.

Chapter 6 Support

Your decision to be gluten free is one you should feel proud of no matter why you have made that decision. It is a good idea to get a support system in place as soon as you can about it. Share with your family, friends, and co-workers about your lifestyle change and what it entails. You will be pleasantly surprised at the many people that support you and even think about making the change for their own household.

Tell your healthcare providers about such changes too if they haven’t mandated it due to a medical necessity. You will find that most medical professionals are very supportive of this type of dietary change.

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