A gluten-free diet can seem challenging, especially if you are just starting out. But with the right knowledge, planning and recipes, it can be a tasty and satisfying adventure. Whether you need to avoid gluten because of celiac disease, gluten sensitivity or just because you feel better without gluten, here are some helpful tips and tasty gluten-free dishes to get you on the road to a delicious gluten-free life.
Tips for a hassle-free gluten-free diet
- Learn to read labels: gluten can hide in many foods, so it is essential to read labels carefully. Avoid foods containing wheat, barley, rye or spelt.
- Choose natural foods: fresh vegetables, fruit, lean meat, poultry, fish, beans, nuts and seeds are naturally gluten-free and form the basis of a healthy gluten-free diet.
- Gluten-free grains: fortunately, there are many gluten-free alternatives to wheat, such as rice, maize, quinoa, buckwheat and amaranth. These can be used as a base for meals and snacks.
- Use gluten-free flour: for baking, you can use gluten-free flours such as rice flour, almond flour, coconut flour or buckwheat flour. Experiment with different combinations to get the right texture and flavour.
- Be careful with processed foods: processed foods may contain gluten as a thickener or flavouring. Always check labels and choose brands that are specifically gluten-free.
Gluten-free oatmeal
Ingredients
- 1 cup gluten-free oatmeal
- 2 cups almond milk
- 1 banana, sliced
- Handful of berries of your choice
- 1 tablespoon of honey
Instructions
- Bring the almond milk to the boil in a saucepan.
- Add the oatmeal and simmer until soft.
- Serve with banana slices, berries and a drizzle of honey.
Quinoa salad without gluten
Ingredients
- 1 cup quinoa, cooked
- 1 red pepper, diced
- 1 cucumber, diced
- 1 red onion, finely chopped
- Handful of chopped parsley
- Juice of 1 lemon
- 2 tablespoons of olive oil
- Salt and pepper to taste
Instructions
- Mix the cooked quinoa with pepper, cucumber, red onion and parsley in a large bowl.
- In a separate bowl, whisk the lemon juice, olive oil, salt and pepper to make a dressing.
- Pour the dressing over the quinoa salad and mix well. Serve chilled.
Gluten-free muffins with pumpkin-pumpkin seeds
Ingredients
- 1 ½ cups gluten-free flour
- 1 teaspoon baking powder
- ½ theelepel baking soda
- 1 teaspoon cinnamon
- Pinch of salt
- 1 cup pumpkin puree
- ½ cup honey
- ¼ cup coconut oil, melted
- 2 eggs
- ½ cup pumpkin seeds
Instructions
- Preheat the oven to 180°C and line a muffin tin with paper molds.
- Mix the dry ingredients in a bowl: gluten-free flour, baking powder, baking soda, cinnamon and salt.
- In another bowl mix the wet ingredients: pumpkin puree, honey, melted coconut oil and eggs.
- Add the wet ingredients to the dry ingredients and mix well.
- Divide the batter among the muffin tins and sprinkle some pumpkin seeds over each muffin batter.
- Bake for 20-25 minutes or until a toothpick comes out clean.
- Let cool and enjoy your gluten-free pumpkin-pumpkin seed muffins!
With these tips and gluten-free dishes, you will be well on your way to a tasty and satisfying diet. Don’t forget to experiment and discover new flavours as you find your way through this culinary journey. Enjoy your meal!