Some Really Tasty Gluten Free Diet Recipes
You are on the lookout for some great gluten free diet recipes? Please check out my personal favorites below.
People suffering from celiac disease or gluten intolerance as well as some children and adults with Type 1 diabetes are required are required to remove all foods and products that contain gluten from their menu plan.
Gluten is a composite of 2 proteins that is found in wheat, rye, barley, durum, einkorn, graham, semolina, spelt, kamut, and triticale. Commercial oats may also contain gluten due to cross contamination in processing. So, in other words, recipes that use flour are not gluten-free.
Is there a way to adapt your recipes?
You can adapt most foods and recipes to become gluten-free. Here are some guidelines for gluten-free cooking:
- Focus only on the foods in the recipe that need to be adapted. It’s a good idea to choose recipes with very little flour or gluten-containing items. Sometimes the flour can even be omitted. (for example, breading or flouring meats can easily be omitted for most recipes.)
- Think of what you can substitute or omit when you look at a recipe. Maybe mark problem ingredients in a recipe.
- Check out some of the gluten free cook books that are available in your bookstore and look for similar recipes. Compare proportions: Flour and other ingredients that act as thickeners are compared to the amount of liquids in the recipe. Keep proportions nearly the same for your recipe. Given the same amount of liquid, it takes less starch to thicken than flour.
- Avoid recipes that rely on convenience foods. Learn to make some basic sauces and gravies that are often used in casseroles and soups.
- Use commercial or home-made gluten-free substitutes. For example, gluten-free macaroni, bread and corn tortillas.
The video below has great tips on gluten free cooking:
And finally, here are my favorite diet recipes without gluten. Let’s get started with breakfast:
Gluten free breakfast recipe: Pineapple Breakfast Cake
Ingredients:
4 eggs
1 t cinnamon
1/3 cup sugar
1 teaspoon baking soda
1 teaspoon gluten free vanilla
corn oil
5 ounces gluten free bread
20 ounce can crushed pineapple
Preparation:
Drain crushed pineapple, reserving 1/2 cup juice. Place juice and all other ingredients in food processor or blender. Blend together well. Pour into 8 x 8-inch oiled pan. Sprinkle top with cinnamon. Bake at 350 degrees for 45 minutes.
Gluten free diet recipe: Salmon Spinach Loaf
Ingredients:
1 15 ounce can salmon
1 package frozen, chopped spinach
1/2 teaspoon pepper
1 cup of finely chopped onions
1 teaspoon of garlic powder
1/2 teaspoon salt
Preparation:
Drain and clean the salmon; drain the spinach. Combine the spinach and salmon. Add seasonings. Mix everything. Put the mixing in a greased baking dish. Bake for 45 minutes at 350 degrees.
Gluten free dessert recipe: Chocolate Biscuits
Ingredients for 20 biscuits:
25g cocoa powder
50g potato flour
1 egg
75g sugar
50g rice flour
25g chick pea flour
25g ground almonds
75g hard margarine or butter
Additionally, chopped nuts or crystallized ginger can be added.
Preparation:
Mix all the dry ingredients. Beat the egg before adding with the butter and mix together until a soft dough is produced. Break the dough into walnut-sized pieces and place on a greased tray or nonstick baking parchment. Flatten each lump with the back of a fork dipped in cold water.
Preheated oven; bake for 12 – 15 minutes; cool on a wire rack.
These are my favorite gluten free diet recipes and I hope you like them or maybe some of them. Of course, I will be adding more great recipes to this page, so be sure to come back here every now and then.
Gluten Free Diet Foods For Your Menu Plan
People suffering from celiac disease or gluten intolerance should consume only gluten free diet foods. There are various health issues that are linked to gluten, the most well known is surely celiac disease. Currently there are over 2 million people in the US who suffer from this condition.
Celiac disease is a lifelong autoimmune condition that leads to a permanent gluten intolerance and hinders the absorption of nutrients by the small intestine. Gluten is mainly found in wheat, barley and rye.
Prolamine is the part of gluten that causes problems for people suffering from celiac disease. The prolamine fraction in wheat is called gliadin; in rye, it is called secalin and in barley, it is called hordein.
So, if you are looking for diet food without gluten you have to avoid all foods and products that contain these nutrients in their ingredients list. That’s important, because even tiny amounts of gluten can cause problems if you suffer from any gluten related diseases.
The video below discusses the various health benefits of a gluten free diet:
Now, let’s discuss some of the gluten free diet foods and food groups you can safely add to your menu:
Fruits
Fruits can also safely be added to your gluten free diet plan. But again, be careful not to infuse them with gluten through cooking and preserving methods.
Vegetables
All vegetables are free of gluten. However, be careful not to use them with wheat or other gluten containing flours.
Dairy & Eggs
Eggs, milk and unflavored yoghurt as well as butter (as long as all additives are gluten free) and cheese (except blue cheese) are all gluten free.
Desserts
This is unfortunately a difficult one, but don’t worry, there are still many desserts you can eat: Ice cream, gelatin desserts, pudding mixes, yogurt (without suspect additives or gluten stabilizers), custard, homemade or commercial desserts from gluten-free ingredients.
Sweets
Sugar, honey, maple syrup, molasses, most jellies and jams, candy, marshmallows and homemade or commercial candies made with allowed ingredients.
Meat & Poultry
Meat and poultry are naturally gluten free. However, breaded or fried meat needs to be avoided.
Grains & Flour
Make sure your breads, flour, tortillas, pasta and other products are made from gluten free grains, such as: almond flour, arrowroot, bean flour, brown rice, brown rice flour, buckwheat, cassava, corn flour, corn meal, cornstarch, cottonseed, flaxseed, manioc, pea flour, polenta, potato flour, quinoa, rice, rice flour, sago, soy flour, tapioca flour, taro flour and yucca.
But again, wheat, barley, rye and oats contain gluten are strictly to be avoided.
Crackers and Snack Foods
Here are some examples for gluten free snack foods: Rice wafers, chips and tortillas based on potatoes, cornstarch or pure cornmeal. Popcorn, vegetable chips and gluten-free nut based chips.
Drinks and Juices
There is plenty of choice here: Fruit juices, coffee, tea, chocolate made with cocoa, carbonated drinks, nut and rice drinks. Instant or processed drinks without malt, most alcoholic drinks and gluten free beer.
These are just some basic examples, but you can find a more complete list at: gluten free foods list.
If you suffer from celiac disease or gluten intolerance you must be very careful to select only gluten free diet foods when doing your shopping. Baked foods are particularly problematic, because it’s gluten that gives bread its elasticity and cakes their spring. Therefore, gluten-free breads will not have the same characteristic as normal bread. Also, gluten-free flours are more difficult to work with than regular flours.
How can you make sure the foods you are buying are gluten free?
By law, all ingredients need to be printed on the food packages, boxes or bottles. If you are looking for diet foods without gluten, watch out for the following food types:
- Foods labeled as gluten free
- Foods made for the general market that are gluten free by ingredient.
Initially, adhering to gluten free diet foods only may seem a bit overwhelming, but you will quickly get used to selecting and eating only gluten free foods. Nowadays, the information, which foods contain gluten and which don’t is easily accessible and there are also more and more specialized gluten free food and product manufactures and dealers.
What Foods Are Gluten Free?
Before answering the question of “what foods are gluten free“, I’d like to give you a short overview and explanation of what gluten actually is.
Gluten is composed of gliadin and glutenin (these are two proteins). They exist, conjoined with starch, and endosperms of several grass-related grains, like wheat, rye, and barley. The proteins mentioned above comprise about 80% of the protein contained in wheat seed. As you can imagine, gluten is a very important nutritient, but on the other hand, more and more people are suffering from gluten allergies.
The majority of people suffering from gluten allergies have a disease called celiac disease which obstructs the digestion of gluten. Individuals with celiac disease must eat foods that are gluten free in order to prevent illness. In addition, care must be taken when eating grains that do not contain gluten, like oats and teff, as they are often grown near foods with gluten.
Below is a great video that provides some ideas on how you can put together a gluten free diet without having to renounce the sort of products that usually contain gluten:
In a previous article, I provided already a list of gluten free foods. In this post I’d like to give you an overview of the various food groups that are gluten free.
Gluten free foods and products:
Vegetables
Vegetables are naturally gluten free. However, be careful not to use them with wheat or other gluten containing flours.
Here is a list of gluten free vegetables: artichokes, arugula, asparagus, avocado, beans, beets, broccoli, Brussels sprouts, cauliflower, cabbage, carrots, celery, corn, cucumber, eggplant, garlic, green beans, kale, lettuce, mushrooms, okra, onions, parsley, peas, peppers, potatoes, pumpkin, radish, spinach, squash, sweet potatoes, turnips…
Fruits
Fruits are also free of gluten, however they can be infused with gluten through cooking and preserving methods.
Acai, apples, apricot, bananas, blackberries, blueberries, cantaloupe, carobs, cherry, cranberries, currants, dates, figs, grapes, guavas, honeydew melons, kiwis, kumquat, lemons, limes, mandarin, mangoes, oranges, papaya, passion fruits, peaches, pears, pineapples, plantains, plums, persimmons, quince, raspberries, strawberries, tamarind, tangerines and watermelons.
Meat & Poultry
Meat and poultry are naturally gluten free. However, breaded or fried meat should be avoided.
Beef, buffalo, chicken, duck, goat, goose, lamb, pork, rabbit, turkey, quail, veal meat is safe as long as their accompanying ingredients do not contain gluten.
Dairy & Eggs
Butter (as long as all additives are gluten free), cheese (except blue cheese), eggs, milk and yoghurt ( unflavored) are all gluten free.
Grains & Flour
Use breads, flour, tortillas, pasta and other products that are made from gluten free grains. This includes: Almond flour, amaranth, arrowroot, bean flour, brown rice, brown rice flour, buckwheat, cassava, corn flour, corn meal, cornstarch, cottonseed, flaxseed, manioc, millet, Milo, pea flour, polenta, potato flour, quinoa, rice, rice flour, sago, soy flour, tapioca flour, taro flour, yucca.
On the other hand, wheat, barley, rye and oats contain gluten and should be avoided.
Alcoholic Beverages
All spirits and beverages, such as brandy, wine, mead, cider, sherry, champagne, whisky, port, rum, tequila and vermouth, are prepared without any grains and are gluten free.
Again, this is just a rather short list of gluten free foods. In reality, there are hundreds of foods and products that are free from gluten. For a more complete list, check out my previous post: gluten free foods list.
Below you can find some additional articles, resources and sites dedicated on gluten, gluten free recipes and gluten free foods:
Check out glutenfree.com – a site that sells all sorts of gluten free foods and products. This site also lists some absolutely delicious gluten free diet recipes.
Also, take a look at Wikipedia to learn more about gluten and gluten free diets . The site provides a basic overview of gluten free products, Cross-contamination issues, the Accuracy of “gluten-free” labels, gluten and Alcoholic beverages, Deficiencies linked to maintaining a gluten-free diet and more.
Vegsoc.org also provides a gluten free foods list with some interesting nutritional advices.
A basic explanation of gluten with a long discussion thread can also be found on wisegeek.com
Other great resources are: celiac.com – this site provides a very complete explanation on everything around gluten and gluten free products.
Additional gluten free recipes can be found at csaceliacs.org. The recipes are ordered into various groups: desserts, breakfasts, breads, main dishes, salads, snacks…
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The Most Revolutionary Gluten Free Cookbook
