This guide outlines how to make gluten free food options at home easily.
If you or your loved one has been recommended to go strict gluten-free diet for health reasons, or perhaps, you are shifting to a gluten-free diet by choice, you must be wondering how to make a smooth move to the gluten free food option and choices. You are just on the right page if looking for some gluten free foods that can be easily made at home.
Gluten free food: overview
It is essential to know a bit more about gluten, gluten free food and what gluten allergy is all about. Picking a reputed and reliable gluten free meal delivery is another great option if you dont want to cook gluten free food yourself.
What is a gluten allergy?
Gluten is a protein found in cereal grains such as wheat, barley, rye, etc. There are two main proteins in gluten, glutenin, and gliadin. It is perfectly safe to consume gluten by everyone as most people can tolerate gluten.
However, there are some people who have gluten sensitivity and can develop wheat allergies, which can be harmful to them. This is because the allergy attacks the intestine and causes nutrient deficiencies and digestive issues.
People with gluten allergies can develop anemia, skin rashes, bloating, and diarrhea. Their doctor is likely to recommend a gluten-free diet after a biopsy from the small intestine, followed by a blood test to confirm the allergy.
But before you go ahead and start looking for gluten-free recipes, it is essential to know a bit more about what kind of foods to avoid when you are on a gluten-free diet.
Gluten free food guide
Foods to avoid
Individuals on a gluten-free diet must avoid grains like wheat, rye, barley, and even oats, as they can be contaminated with gluten. Most bread and crackers are to be avoided as they are typically made from gluten which can cause serious health issues. Sour bread dough, bagels, and potato bread are to be eliminated from your list of to-eat foods.
Likewise, do not include wheat-based pasta on your grocery list as well as food items such as pastries, doughnuts, cakes, cookies, pancakes, spaghetti, gnocchi, and waffles. Also, be very careful about condiments, marinades, sauces, and dressings, as they might also be full of gluten.
Safe gluten free food
Thankfully, there are some great options available for those who are gluten allergic. For example, they can consume whole grains such as quinoa, brown rice, sorghum, tapioca, millets, and buckwheat. These grains are high in proteins and amino acids and rich in soluble fiber. Plus, as they are low in glycemic index, they are great for diabetics.
How to go gluten free and the hidden gluten to watch out for
One can include fresh fruits and vegetables in their diet as they are entirely gluten-free and packed with vitamins and minerals. So, feel free to buy seasonal fruits and vegetables and shop for nuts and seeds which can be added to your recipes to make a wholesome meal.
Legumes, beans, and lentils can be freely used as they too are gluten-free and carry loads of fiber and proteins. Moreover, they are very easy and simple to incorporate into your daily diet.
The good news is that gluten free foods are extremely nutritious, and there are many healthy options available in the market, which you can buy and make gluten-free food at home. Moreover, these foods are easy to digest and gut-friendly.
Here are some gluten free foods that you can easily prepare at home.
- Oatmeal– Create a perfect breakfast with gluten free rolled oats and top the oatmeal with your favorite nuts, seeds, and fruits.
- Chicken Quinoa – You will love the protein-rich meal made with quinoa and chicken chunks. Enjoy the chicken quinoa mix for a light lunch.
- Casserole – Prepare a healthy and flavorful casserole with eggs, bacon, veggies, and sausage, and enjoy the recipe.
- Tacos with chicken– Take out those gluten-free tacos from your pantry and fill them with a spicy and declivous chicken filling. This is a powerhouse of essential protein, vitamins, and minerals.
- Sweet Potato Hash – Try out the sweet potatoes hash and savor it with crispy bacon, fresh kale, and crispy bacon on the side.
- Chia Pudding – It is very simple to make a chia pudding, and you can experiment and create different combos such as jelly chia pudding. You can even add your favorite fruits and nuts to the recipe.
- Hummus – Add a can of chickpeas with lemon juice, olive oil, ground coriander, tahini, and crushed cardamom seeds into a food processor. Just blend until smooth and sprinkled with toasted pine nuts and enjoy a gluten-free hummus for dipping.
- Paleo Pancake– Buy the best gluten-free pancakes mix to prepare soft and fluffy pancakes. You can top them with some fruits and nuts to add in some color and flavor.
- Eggs Benedict – Use a sweet potato toast, top it with a poached egg, and add a dash of homemade hollandaise sauce. This is a much healthier way to enjoy an Eggs Benedict.
- Mediterranean Salad: You will love this colorful, fresh salad with amazing flavors. Just mix chickpeas with bell pepper, red onion, tomatoes, cucumber, feta, and parsley.
- Zucchini Pasta – Take out gluten-free zucchini noodles pasta and toss it with your favorite ingredients such as garlic, butter shrimp, or any other ingredients. This is one recipe you should know how to make when on a gluten-free diet.
- Gluten-free bread – You can even make gluten-free bread, and all you need to do is replace the regular flour with gluten-free flour. Follow the typical bread-making recipe and mix the ingredients such as flour, dried yeast, salt, buttermilk, and eggs and bake the bread.
Conclusion and tips
- Develop a positive mindset towards life when diagnosed with allergies and think about the healthier lifestyle that you are forced to follow.
- Make the best of whole foods and fresh produce in the natural state and stick to plant-based options.
- Always keep your pantry well-stocked with the right ingredients such as legumes, nuts, and seeds as healthy pantry staples.
- Listen to your body, see how your body responds to the gluten-free diet, and consult your doctor every now and then.
