Going Gluten Free: A Quick Start Guide for a Gluten-Free Diet by Wells Jennifer

Author:Wells, Jennifer [Wells, Jennifer]
Language: eng
Format: epub
Published: 2012-09-12T16:00:00+00:00

Chapter 7: What Do Meals and Snacks Look Like?

As you begin to wrap your mind around what it means to live gluten-free, I thought it would be helpful to give you some practical ideas of what snacks and mealtimes can look like. There are many foods available to you and this chapter is meant to help get your creative juices flowing while you become comfortable with label reading and food preparation.

You can find other ideas and resources on the Internet as more and more people are sharing their experiences and food choices found in the marketplace.

Snack Ideas

- Apple slices with a chunk of aged cheddar cheese

- Salads with almonds, pecans, or walnuts added

- Try some fresh grapes with aged cheddar cheese

- Make your own flavored yogurt using plain cultured organic yogurt and natural preserves. Strive for preserves labeled low sugar or no sugar added

- Bananas and fresh-ground peanut butter on a corn tortilla

- Try baby carrots or sticks dipped in your favorite salsa or gluten-free dip. Consider making your own dips as well

- Make your own trail mix with dried apples, raisins, and nuts

- Look for gluten-free corn tortilla chips and enjoy your favorite salsa or homemade guacamole dip

- Rice cakes are good with natural nut butters. Add raw honey if you like

- There are gluten-free goodies you can buy like ice cream and sorbets, popsicles and fruit bars. Baked goods are available for purchase as well

Mealtime Ideas

- Stir-fry is a great way to eat healthy and gluten-free. Cut up a bunch of fresh vegetables or use frozen vegetables without added flavorings and sauces. Add in some meat strips like beef or chicken, and top with gluten-free sauces

- Have a baked potato night. Cook up whole white or sweet potatoes and enjoy adding vegetables, homemade meat sauces and chilies that you know are gluten-free, then sprinkle on some aged shredded cheeses

- Soups and stews for lunch and dinner are great choices. Meats, natural broths, and vegetables are delicious

- Use rice with your stir-fry and sauces

- Lunches can be similar to dinners with salads containing meat strips, nuts, dried and fresh fruits

- Leftovers from last night’s dinner are always good, too

- Breakfast time gives possibilities for egg dishes like frittatas that contain onions, mushrooms, bell peppers and aged cheeses

- Look for cereals that are labeled “gluten-free” and enjoy with almond or rice milk. Be sure to read labels to make sure they are gluten free

- Gluten-free waffles are readily available on the market now. Top with fresh fruit or pure maple syrup

- Quinoa, millet, and rice can be cooked to make a hearty breakfast cereal topped with cinnamon, raw honey or pure maple syrup and nuts

- Smoothies made with plain cultured yogurt, frozen fruits and honey make a great breakfast or dessert

Remember, all vegetables and fruits are gluten free, as are meats, poultry, pork, fish and seafood - as long as they haven’t been processed with added sauces and flavorings that contain gluten products.

As you become more confident in your learning,

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