A gluten-free diet
A gluten-free diet is an eating plan that excludes foods that contain gluten, a protein found in wheat, barley, or rye. Following a gluten-free diet can be challenging, especially when you’re looking for variety and easy-to-prepare options. In this article, we will present you a complete selection of gluten-free recipes, with savory and sweet options, so you can enjoy a healthy and delicious diet.
Foods allowed and not allowed
According to the prestigious Mayo Clinic, gluten-free foods in their natural and unprocessed form, such as eggs, meats, fish, fruits, vegetables, seeds, legumes and dairy products, are the basis of a complete diet. Additionally, there are a number of grains, starches and flours that can be part of a gluten-free diet, such as corn, rice, quinoa, millet, teff, soy and tapioca. On the other hand, it is important to avoid all foods and drinks containing wheat, barley, rye or rolled oats due to possible cross-contamination.
Gluten-free recipes to enjoy
Below, we present some delicious gluten-free recipe options that you can incorporate into your recipe book:
1. Chickpea, tomato, cucumber, spinach and boiled egg salad
2. Zucchini spaghetti with dried tomatoes
3. Eggplant lasagna with mushrooms and cashew bechamel
4. Chicken breast with brown rice and broccoli
5. Baked sole with onion, tomato, garlic and parsley
6. Baked salmon with mustard and honey
7. Pizza vegetal sin gluten
8. Gluten-free mushroom quiche
Gluten-free bread substitutes
If you find yourself without gluten-free bread, there are different alternatives that you can use in your sandwiches or dinners:
1. Chickpea flour
Chickpea flour is nutritious and rich in fiber, and you can use it to make gluten-free bread and crepes.
2. Buckwheat
Buckwheat, which is not a member of the wheat family, is a good choice for making savory gluten-free crepes with mushrooms, cheese, or ham.
3. Rice or corn cakes
Rice or corn cakes are very useful as gluten-free bread substitutes. You can combine them with cooked ham and tuna.
4. Lettuce
Large leaf lettuce is perfect for making rolls with whatever filling you want. Make sure you wash and dry it well before using it.
5. Salary wants
Nori seaweed is a different but delicious proposal that can give a twist to your gluten-free menu. It does not require cooking and combines very well with foods such as smoked salmon, corn or avocado.
Attention to labeling
If you follow a gluten-free diet, it is important to pay attention to food labeling. Read all available information carefully to check if they contain gluten. Remember that some processed foods may contain wheat, barley or rye as ingredients or as thickeners and binders. Some examples of processed foods that often contain gluten are beer, pies, chips, sauces, processed meats, marinated poultry, and broths.
Conclusion
A gluten-free diet doesn’t have to be boring or limited. With these delicious gluten-free recipes, you can enjoy salty and sweet options that will allow you to have a healthy and varied diet. Always remember to pay attention to food labeling and opt for natural and unprocessed ingredients. Enjoy a gluten-free diet full of flavor and well-being!
