Eating gluten-free is an increasingly popular approach to eating for a variety of reasons, from increasing energy levels to reducing inflammation. It can be a great way to manage digestive disorders, gain weight or just maintain overall health. Gluten-free diets are based on avoiding proteins called gluten, which is found in wheat, barley, and rye. While this eliminates many of the foods commonly available in restaurants and grocery stores, following a gluten-free diet doesn’t have to mean sacrificing flavor. Let’s get cooking!
Eating healthy doesn’t mean you have to miss out on all your favorite dishes! Healthy Gluten-Free Recipes provide an abundance of delicious options that are both nutritious and tasty. Whether you’re looking for something quick like roasted vegetables or want to try a complicated dish like lasagna, there are plenty of gluten-free recipes for any occasion. Try something new or stick to the classics, either way, you won’t be disappointed!
Gluten-Free Banana Oat Pancakes
2 ripe bananas
1/2 cup gluten-free rolled oats
1/2 teaspoon baking powder
1/4 teaspoon ground cinnamon
Pinch of salt
-Mash the bananas in a bowl until smooth.
-Add the eggs and whisk until well combined.
-Add the oats, baking powder, cinnamon, and salt to the bowl and mix until well combined.
-Heat a non-stick pan over medium heat and spoon the pancake batter onto the pan.
-Cook for 2-3 minutes on each side or until golden brown.
-Serve with your favorite toppings.
1 cup cooked quinoa
1/2 cup chopped cherry tomatoes
1/2 cup chopped cucumber
1/2 cup chopped bell pepper
1/4 cup chopped red onion
1/4 cup chopped fresh parsley
1/4 cup olive oil
2 tablespoons lemon juice
Salt and pepper to taste
-In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
-In a small bowl, whisk together the olive oil and lemon juice.
-Pour the dressing over the quinoa salad and toss to coat.
-Season with salt and pepper to taste.
Sweet Potato and Black Bean Tacos
1 large sweet potato, peeled and diced
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
Salt and pepper to taste
1 can black beans, drained and rinsed
Toppings of your choice (e.g. avocado, salsa, cilantro)
-Preheat the oven to 400°F (200°C).
-Toss the sweet potato with olive oil, cumin, chili powder, garlic powder, salt, and pepper in a bowl.
-Spread the sweet potato out on a baking sheet and roast for 20-25 minutes or until tender and lightly browned.
-Add the black beans to the baking sheet and toss with the sweet potato.
-Warm the corn tortillas in a pan or in the oven.
-Assemble the tacos with the sweet potato and black bean mixture and your choice of toppings.
Chocolate Chip Cookies
1/2 cup coconut oil, melted
3/4 cup brown sugar
1/4 cup granulated sugar
2 large eggs
2 teaspoons vanilla extract
2 cups flour blend
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup chocolate chips
-Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
-In a large mixing bowl, whisk together the melted coconut oil, brown sugar, and granulated sugar until well combined.
-Add the eggs and vanilla extract to the bowl and whisk until smooth.
-In a separate bowl, combine the flour blend, baking powder, baking soda, and salt.
-Gradually add the dry ingredients to the wet ingredients and mix until a thick cookie dough forms.
-Fold in the chocolate chips.
-Scoop the cookie dough onto the prepared baking sheet, leaving 2 inches between each cookie.
-Bake for 12-15 minutes or until the edges are golden brown.
Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Benefits of Eating Gluten-Free
Eating a gluten-free diet can have numerous benefits, including increased energy levels and improved digestion. It can reduce inflammation in the digestive tract, which can help reduce symptoms of conditions such as Crohn’s and irritable bowel syndrome. Additionally, many people who switch to a gluten-free diet report feeling more mentally and physically alert.
Although going gluten-free means you may miss out on some traditionally popular foods such as pasta and pizzas, there are still plenty of delicious options you can try. Those who follow this kind of style will find that they are able to explore a much wider variety of grains than those who eat wheat products regularly. Quinoa, millet, amaranth, and sorghum are just a few of the varieties of grains that provide both flavor and nutritional value when following a gluten-free diet.
Fruits and vegetables are also important components of any balanced diet, but when following a gluten-free lifestyle they become particularly important as they provide crucial vitamins, minerals, and fiber that may be lacking due to the avoidance of certain whole grain products like wheat bread or oatmeal. Additionally, protein sources like lean meats, eggs, and legumes provide important nutrients that many people tend to overlook when trying to maintain an overall healthy lifestyle.
Many brands have started to label their products as “gluten-free,” but what is truly gluten-free may still vary from one brand to another. Here are a few tips to keep in mind when shopping for gluten-free food:
- Maintain vigilance: Know which ingredients are prohibited on a gluten-free diet (wheat, rye, malts, and triticale) and carefully read food labels for possible hidden sources of gluten. Monitor the ingredient list for anything that can contain or bear resemblance to those grains; some common offenders include modified food starch that might come from wheat, malt vinegar, monosodium glutamate (MSG), brewer’s or baker’s yeast, and hydrolyzed vegetable/plant proteins.
- Safe shopping lists: Create a list of brands you know to be safe for avoiding cross-contamination with wheat flour or other wheat products. However, even products that were once safe can experience changes in the manufacturing process — so be sure to check the label each time you shop!
- Get cooking: When all else fails turn to scratch cooking! There are many ways to make meals at home with fresh vegetables and premium meats free of any gluten or processed ingredients — though it may take more time than grabbing something off the shelf at the store.
- Don’t forget snacks: Healthy snacks are your friend when trying to maintain a balanced diet during this transition period. Fresh fruits, vegetables, and some naturally gluten-free nuts like almonds or peanuts offer an alternative healthy option when you’re unable able or don’t want to cook an entire meal from scratch!
If meal planning feels overwhelming at first it’s ok to start small by following an existing gluten-free meal plan such as the Mediterranean Diet or Vegetarian Diet – this way you don’t have to worry about creating your own meals and instead focus on incorporating more natural foods into your regular eating patterns!
Once comfortable with the basics of a healthy diet you can begin making simple adaptations like substituting different proteins (bean burritos instead of quesadillas) or switching up grains (rice is naturally free from gluten). Working with a healthcare provider or nutritionist can be helpful in developing an individualized meal plan tailored to each person’s needs and health goals.
Remember that variety is key when it comes to incorporating gluten-free foods into your diet, so consider mixing things up by trying new recipes or experimenting with ingredients. A variety of healthy, gluten-free foods can help you stay balanced and energized while also preventing nutrient deficiencies.