Wheat Free, Gluten Free and Dairy Free Eating Just Got Easier

Eating Gluten Dairy Free doesn’t have to be challenging or expensive. Simply step through each meal of the day, one at a time and establish alternatives to what you have been eating. We’ll take you through each meal and give you some gluten dairy free ideas.

We’ve all heard that breakfast is the most important meal of the day but many of the traditional breakfast foods are loaded with wheat, gluten, dairy, and refined carbohydrates – a bowl of cereal with milk, pancakes with butter, bagel and cream cheese, toast, muffins, donuts… - Yikes!

You may be tempted to skip breakfast but you are fooling yourself to think that your body does not need energy to start its day off. If you're too busy in the morning, prepare as much as you can the night before. Experiment until you find a healthful breakfast you can really enjoy.

Gluten Dairy Free Breakfast Ideas

I enjoy rice cakes with freshly ground almond milk (it tastes much better than the best jars). I also make a gluten free cereal that I soak overnight in water. 1 TPSP buckwheat groats, 1 TBSP raw sunflower seeds, 1 TBSP goji berries, and 2 TBSP raw almonds, 2 tsp flax seeds. Cover with water and refrigerate overnight. In the morning drain and rinse. Add a little almond milk, a little aguave necter, and a touch of cinnamon. This cereal will give fuel you until lunch.

Store bought cereal options (Hot and cold)

Barbara’s Brown Rice Snaps www.barbarasbakery.com

Erewhon Crispy Brown rice snaps

Lundberg Farms cream of rice 530-882-4551 www.lundberg.com

Nature’s Path Crispy Rice

NuWorld Amaranth Snaps www.nuworldfoods.com

Poconos Cream of Buckwheat

Quinoa Flakes

Oatmeal (if gluten free make sure you buy gluten free oatmeal)

If you love your muffins, I’ve made the banana quinoa muffins from the recipe on the box of Ancient Harvest quinoa flakes. They are very easy to make and quite tasty. Add a butter alternative such as, Smart Balance brand while they are still warm. Freeze any leftovers to keep them fresh.

Gluten free pancakes (Trader Joe’s has a tasty one or see the recipe below) with a sunny side up egg in between and a piece of fruit is one of my favorites.

Hardboiled egg and a piece of fruit.

Gluten Dairy Free Breakfast Recipes

Gluten Free Pancakes

Ingredients

• 1/2 cup ground cashews
• 1 Tbs. rice syrup
• 1 1/2 cups amaranth, quinoa or rice flour
• 1 1/4 cup water
• 1 tsp. baking powder
• 2 Tbs. oil
• 1/4 tsp. salt

Preparation

Combine dry ingredients in medium bowl. Combine liquid ingredients in small bowl, mix well and lightly stir into dry ingredients. Cook pancakes on preheated, ungreased, non-stick griddle or frying pan. When bubbly and brown, turn. As batter thickens, add water, a tablespoon at a time to keep cakes thin.

Gluten Dairy Free Lunch Ideas

Sandwiches: Quick and easy sandwiches, wraps and pitas make lunch and meals on the go a snap. Homemade gluten free breads and wraps are more flavorful than store bought options if you have the time. If you are newly dairy free, removing the cheese can leave you feeling unsatisfied. There are dairy free cheeses available, but they are pretty expensive. Try adding avocado instead. I discovered a tasty spread by mixing flax oil and olive oil. Just spread them both on the bread for a very healthy, tasty treat. You can also find gluten free condiments in the directory – Gluten Dairy Free Directory.Enjoy chicken, turkey, fish and meat sandwiches with exotic sauces to add flavor and variety. Boar’s Head brand lunchmeats has a long list of gluten free options.

Soups: Broth based soups are definitely your best choices for lunch over cream based soups. The soup must have a protein source. If it does not, you will need to add protein as a side dish. This could be a sandwich with turkey or chicken on it, a side salad with meat, fish or legumes or simply taking a chicken breast to eat with your soup. Soup protein sources include legumes, lentils and meat. I recommend utilizing your local fresh food market deli for soups. Simply purchase the largest container in the deli and repack it into single servings to take with you each day. Whole Foods has a board which identifies which soups are gluten and dairy free.

Salads: Salads are easily assembled using pre-washed spinach or mixed salad greens. Be sure to choose to add a lean protein source and a healthy dressing, one that is olive oil or flax oil based and does not contain high fructose corn syrup or gluten. Take 1-2 T of dressing in a separate screw top container to toss at work. ‘Salads’ need not be reserved for beds of greens. I love tossing together leftover quinoa with cucumbers, cherry tomatoes, and some chopped cilantro. All it needs is a little lemon juice, olive oil, and salt and pepper.

Broiled Chicken: By cooking meat ahead of time you will have a tasty and lean protein available to add to any meal. Chicken should be moist and tender. Here are a couple of tips to help prevent your chicken from turning out rubbery and dry. Chicken must be completely dry before cooking and before adding marinade (check ingredients carefully if using store bought marinades). Be sure to pat dry thoroughly with a paper towel. Turn frequently during the cooking process to prevent burning. Next, do not overcook your chicken. Simply cook until the juices in the center run clear. After the chicken is cooked, remove from the oven, cover with foil and let stand 10 minutes to allow the juices to redistribute and reabsorb into the meat.

Gluten Dairy Free Lunch Recipes

Easy Gluten Free Tortilla Recipe

Ingredients

• 1 cup corn flour
• 1 tablespoon cooking oil
• 1 pinch of salt
• about 2/3 cup warm water

Preparation

Mix the flour, oil and salt in a large bowl, and add the water gradually until the mixture is a firm, dryish ball. If it's too dry, add more water, or if it's too wet, add some more flour. Knead the mixture for a minute or so to ensure it is thoroughly mixed. Make about 8 flat tortillas by patting them with your floured hands or roll them out on a board with a rolling pin.

The husband prefers to take a strong plastic bag and place the uncooked tortilla ball inside the bag, and press down with a saucepan until it's only a few millimeters thick - the plastic should peel off easily and leave you with a lovely thin tortilla, ready to cook.

Meanwhile, heat a frying pan until it's almost smoking hot. Add your tortillas and cook on one side until it is golden brown, then turn over and cook the other side. Serve your gluten free tortillas with a gluten free dip, such as hummus, guacamole or tomato salsa.

Some manufacturers are clued up enough to make bags of gluten free tortillas, so check out the ingredients listing and you might save yourself the hassle of making your own.

Gluten Free "Mock" Light Rye Bread

Dry Ingredients

• 1 1/2 teaspoons active dry yeast
• 1 1/2 cups white rice flour
• 2/3 cup brown rice flour
• 1 teaspoon salt
• 3 tablespoons light brown sugar
• 2 teaspoons xanthan gum
• 1 tablespoon caraway seeds
• 1/4 cup powdered milk substitute
• 1/4 teaspoon lecithin

Liquid Ingredients

• 2 large eggs, lightly beaten
• 3 tablespoons margarine, melted
• 1 teaspoon apple cider vinegar
• 1 tablespoon molasses
• 1 cup water (reserve 2 tablespoons)

Preparation

Use the reserved water to add in the bread machine if the mix looks too dry don't add it all at once, do about a teaspoon at a time until you think the consistency looks ok.

All ingredients should be at room temperature. Place eggs in bowl and beat lightly. Add the rest of the liquid ingredients and mix thoroughly. Measure dry ingredients into a medium-size bowl and mix thoroughly. Add the liquid ingredients to the bread machine first. Then add the dry ingredients.

Gluten Free breads do better without 2 rising cycles so if your machine has a “quick” bake cycle, chose that. When the bread is done remove and cool on a rack so it doesn’t get soggy. Slice the bread and store in the freezer so it will keep longer

Crunchy Apple Salad

Salad Ingredients

• 3 oz cooked chicken
• 2 carrots, grated
• 6 radishes, thinly sliced
• 2 eating apples, cored and thinly sliced
• 1 handful sultannas
• 1 handful of fresh parsley, washed and roughly chopped
• 1 handful of fresh mint, washed and roughly chopped

Dressing Ingredients

• 4 tablespoons red wine vinegar
• 8 tablespoons mild olive oil
• 1 tablespoon tahini
• 2 tablespoons toasted sesame seeds

Preparation

Put all the dressing ingredients together and mix well. Put all the vegetables and herbs into a big bowl and mix through the dressing thoroughly. Top with chicken.

Gluten Dairy Free Snack Ideas

In our busy lifestyle we are frequently on the go and find it difficult to have 3 meals a day much less adding in snacks. But the time you invest in adding snacks will pay off with increased energy throughout the day and you will have less cravings for those foods you are trying to avoid.

Have on hand snacks that can go with you – whole fruit, dairy free yogurts (with a spoon), nuts already divided into individual serving sizes. Set an appointment with yourself to schedule a snack break – set an alarm if necessary. Taking a 5 minute break to refuel will be more than made up for in increased productivity.

Hummus with raw chopped vegetables (carrots, broccoli, red pepper, zucchini, cucumber)

Nuts (15 almonds) with a piece of fruit

Rice crackers with olive tapenade (see recipe below)

Spicy nuts (see recipe below) and a piece of fruit

Deviled eggs (see recipe below) with celery sticks

Lunch meat wrapped in lettuce (make sure lunch meat is gluten free)

Apple slices with almond butter

Tortilla chips with bean dip

Smoothie with flax seeds

If eating Gluten Dairy Free is new for you, it can be difficult. You may be tempted to grab processed foods labeled “gluten free” just for the convenience but you will be more satisfied if you are eating a healthy, balanced diet. Below are some tips to help you.

1. Plan ahead. By planning your meals for the week, you are less likely to choose less healthy options when you are tired and hungry. Take the confusion out of the age old question, “What’s for dinner?” by planning ahead.
2. Cook at home. Restaurant foods and packaged highly processed foods are loaded with fat, sodium and preservatives, not to mention gluten and dairy.
3. Keep it simple. There are lots of tasty whole food meals that are simple to make. If you make it too complicated, you’re likely to give up and settle for something easier --- even though you know you’ll pay for it later.
4. Use fresh ingredients. Fresh ingredients are tastier and healthier than their processed counterparts and easily incorporated into your meals. Fresh herbs are much more flavorful than the dried counterparts. And many of the spice blends contain gluten.
5. Choose low-fat options. Choosing leaner cuts of meat reduces the fat without reducing the taste.
6. Add more vegetables. Choose a variety of colors. Vegetables add phytonutrients, vitamins, minerals and fiber to your meals.
7. Don’t go hungry. Don’t skip meals. The more meals you skip the more likely you are to choose unhealthy options and overeat when you finally do sit down.
8. Use whole grains. Whole grain breads, pastas, and brown rice have more phytonutrients, fiber and vitamins and minerals than their refined counterparts. Quinoa pastas are a fabulous replacement to the traditional wheat pastas. Try quinoa and millet as side dishes.
9. Reduce portion size. Are your snacks really snack size? All types of food have a place in your new eating patterns. By eating whole healthy foods most of the time you will be able to indulge from time to time on treats and sweets. If you are not eating healthfully and consistently then you are more likely to overeat on these snacks.
10. Shop once a week. Having all the needed ingredients on hand makes it more likely you’ll stick to your plan for healthy dinners. Stick with your list! Learn to reduce the impact of impulse buying your wallet and your waistline by sticking with the items on your shopping list.

Gluten Dairy Free Dinner Ideas

To those who have lived on wheat, corn and rice, quinoa and amaranth may seem foreign to you. These grains offer something that wheat, corn and rice do not…both high protein and fiber contents. Quinoa (“Keenwa”) will easily become one of your favorites. It cooks up in twelve minutes, much quicker than rice, and blends just as well into the flavors of your dish. Use the internet to find healthy grain recipes, but be sure to make extra quinoa to use for a quick lunch salad.

Sometimes dinner just gets away from us. And since you can’t just order a pizza to be delivered you need to be prepared with some basic staples on hand at all times; eggs, canned tomatoes, quinoa, rice, pasta (brown rice and/or quinoa), frozen shrimp, beans, frozen veggies, etc. Take a look at the recipes that appeal to you and have the ingredients available for a last minute emergency.

Gluten Dairy Free Dinner Recipes

The Frittata

Eggs can be cooked many different ways. One my favorites for dinner is the frittata. Like a quiche with no crust, it appeals to the carb/gluten-conscious among us. By adding lots of cruciferous vegetables and subbing in a few egg whites, the nutrition level is elevated while cholesterol is reduced. For your heartiest appetite, throw in some sausage; turkey Italian sausage is a favorite of mine. Plus, it’s dead easy.

Frittata

(4 servings)

Ingredients

• eggs, 8 or substitute 2 egg whites per whole egg (example: 4 whole eggs plus 8 egg whites)
• 1 T or canola oil
• your vegetable
• your meat
• your cheese, if any
• salt & pepper to taste

Preparation

1. Preheat oven to 350°F. In a large bowl, scramble eggs and/or egg whites, and season with salt & pepper.
2. Lightly sauté or microwave your vegetable, or thaw if using frozen. Set aside.
3. Meanwhile, in a flameproof skillet over medium-high heat, sauté meat until cooked/heated through. If using a relatively low fat meat, add butter or canola oil to the skillet and stir to coat bottom and sides.
4. Add one third of the egg mixture to the skillet. Add vegetable, then another third of the egg mixture. Cook undisturbed about five minutes. Sprinkle with cheese, and add the final third of the egg mixture.
5. Transfer skillet to oven, and cook until eggs are set and cheese is melted, 6 to 8 minutes.

Frittata Options

Vegetables - fresh or frozen

• broccoli
• spinach
• asparagus
• green or red bell peppers
• onion or leek
• chard or kale
• arugula
• tomato
• mushroom

Protein - just about anything will work, including leftovers

• chicken
• beef
• pork
• salmon or other fish, fresh or smoked
• bacon
• proscuitto
• lunch meat - make sure it is gluten free
• sausage
• turkey

Cheese - your choice - try Soymage Cheese for a dairy alternative

Here are some additional recipes that can be made with frozen ingredients.

Halibut with Caper Sauce

yield: 4 servings

ready in: 25 mins (10 mins Prep - 15 mins Cook)

This is a quick and easy seared halibut dish, with a buttery wine and caper sauce. It takes hardly any time at all to make, but it is sure to leave a lasting impression on last minute guests.

Ingredients

• 1 tablespoon olive oil
• 16 oz halibut steaks
• 14 fl oz white wine
• 1 clove garlic, chopped
• 1 oz ghee
• salt and freshly ground black pepper to taste
• 3 tablespoons capers, with liquid

Preparation

1. Heat the olive oil in a large frying pan over medium high heat. Fry the halibut steaks on all sides until nicely browned. Remove from pan, and set aside.
2. Pour the wine into the pan, and scrape any browned bits from the bottom. Let the wine reduce by more than half, then stir in the ghee, butter and capers. Season with salt and pepper to taste. Let the sauce simmer for a minute to blend the flavors.
3. Return the steaks to the pan, and coat them with sauce. Cook until fish flakes easily with a fork. Serve fish immediately with the sauce from the pan poured over it.

Barbecued Garlic Prawns

yield: 6 servings

ready in: 15 mins (10 mins Prep - 5 mins Cook)

Ingredients

• 5 Tbsp ghee
• 3 tablespoons olive oil
• 1 tablespoon crushed garlic
• 1 tablespoon finely chopped shallots
• 2 tablespoons finely chopped fresh chives
• salt and freshly ground black pepper to taste
• 1/2 teaspoon paprika
• 1 lb uncooked, large fresh prawns, peeled and deveined
• Oil for the barbecue

Preparation

1. Preheat barbecue for high heat.
2. In a large bowl, mix together ghee, olive oil, garlic, shallots, chives, salt, pepper and paprika. Add the prawns, and toss to coat.
3. Lightly oil the grill hotplate. Cook the prawns as close to the flame as possible for 2 to 3 minutes on each side or until they turn pink.