Recipes For a Full Day of Eating Gluten-Free
While about 1% of people in the U.S. suffering from celiac diseaseandother people who cut out wheat and/or gluten have shown lower BMI levels and lower prevalence of hypertension. Still others have found relief from gastrointestinal problems.
Whether you’re hosting family members or friends who avoid gluten, or you want to make gluten-free meals for yourself that everyone can enjoy, these recipes will carry you from morning until night.
Gluten-free breakfast – Baked Omelette with Ham and Gruyere Cheese
This recipe is from Danielle Walker, author of three gluten-free cookbooks and the popular Against All Grain. Rather than using a gluten substitute, this recipe simply spotlights other ingredients.
Tip: Try adding in some of your favorite vegetables for extra color and nutrients.
1 cup shredded gruyere
3/4 cup almond milk
1/2 cup diced ham
1/4 teaspoon sea salt
1/4 teaspoon grated nutmeg
- Preheat oven to 350 degrees and lightly coat a baking dish (9-inch or around 1.5qt) with butter or coconut oil.
- Whisk the eggs with the milk then add the cheese, ham, salt, and nutmeg (and vegetables, if using) and stir to incorporate. Pour into the greased baking dish.
- Bake for 35 minutes, until the mixture puffs up and sets in the center.
Gluten-free morning snack – Blueberry Muffins
This recipe is by Betty Wedman-St Louis, PhD, Assistant Professor, NY Chiropractic College, MS Clinical Nutrition Program Nutrition Assessment Course & Food Science Course. By substituting a gluten-free flour, you can still enjoy this traditional snack, along with the powerful antioxidant benefits of blueberries.
1 cup brown rice flour
½ cup rice bran
1 ½ teaspoons baking powder
2 tablespoons vegetable oil
1 tablespoon honey
¾ cup orange juice or water
½ cup blueberries
- Preheat oven to 400 degrees F.
- Combine flour, bran, baking powder in bowl, stirring to mix.
- Add the rest of the ingredients and mix well.
- Spoon batter into lightly oiled muffin cups.
- Bake 12 to 15 minutes, or until brown.
Gluten-free lunch – Snappy Crunchy Vegan Coleslaw Recipe
This recipe is by Karina Allrich, the Gluten-Free Goddess®. Try pairing it with one of her bread-free sandwich ideas (greenwiches) for a fun and portable lunch.
2 heaping cups of chilled red and green cabbage, thinly shredded
1 tart or sweet apple, peeled and julienned
1 small carrot, julienned
Half a small red onion, thinly sliced
1/4 cup golden raisins or dried cranberries
3-4 tablespoons extra virgin olive oil, as needed
1 tablespoon Champagne vinegar or apple cider vinegar, to taste
1-2 teaspoons organic raw agave nectar, to taste
1/2 teaspoon caraway seeds
1/2 teaspoon dill
A small pinch of cumin
Sea salt and fresh ground pepper, to taste
- Toss the shredded cabbage, apple, carrot, red onion and golden raisins into a large bowl and stir to mix.
- Drizzle with the olive oil; just enough to coat.
- Sprinkle with vinegar, agave nectar, caraway, dill, cumin, sea salt and pepper, to taste.
- Toss to coat.
- Test and add more oil, vinegar, caraway, or sea salt as needed.
- Serve immediately.
Gluten-free afternoon snack – Kale Chips
Kale is a nutritional powerhouse, and this quick and easy recipe – also from Karina Allrich, will make it as simple as popping open a bag of less healthy snacks.
1 good sized head of Tuscan kale (you can substitute curly kale if you prefer)
- Preheat the oven to 350ºF.
- Separate the leaves, wash the kale thoroughly in cold water, and pat dry.
- Slice out the center stem, then cut the leaves crosswise into 3-inch pieces.
- Toss into a large shallow roasting pan or baking sheet.
- Drizzle with olive oil and massage the leaves so each piece is coated with oil.
- Spread evenly in a single layer in the pan or baking sheet.
- Bake for 15 minutes.
- Stir gently to separate the leaves, then bake for another 7 to 10 until crispy.
- Sprinkle with sea salt and serve.
Makes 2-3 servings.
Check the Gluten-Free Goddess’s original recipe for additional flavor options.
Gluten-free dinner – Toasted Millet Pilaf
This recipe is from Dr. Andrew Weil, world-renowned leader and pioneer in the field of integrative medicine. As he explains, millet is gluten-free, easy to digest, and is a good source of manganese, magnesium and phosphorus.
This fresh and colorful side dish goes perfectly with chicken or fish.
2 cups millet
1/8 teaspoon curry powder (optional)
4 cups chicken or vegetable stock (more, as needed)
1/4 cup sun-dried tomatoes (dried)
1/2 cup boiling purified water
1/2 cup shredded zucchini
1/2 cup shredded yellow summer squash
1/4 cup minced red bell pepper
1/4 cup chopped scallions or green onions
Salt to taste
- Toast the millet in a large saucepan set over low heat, stirring constantly for about 1 minute until it turns light brown color.
- Stir in the curry powder until blended.
- Remove from heat and let cool for 5 minutes.
- Add the chicken or vegetable stock and bring to a boil.
- Reduce heat, cover, and simmer.
- Check after 20 minutes. If the stock has boiled away, add a little more.
- Cook until the millet has absorbed all the liquid, about 25 minutes in all.
- Meanwhile, soak the dried tomatoes in the boiling water for 15 minutes.
- Drain them in a colander set over a bowl to reserve the liquid, then chop them.
- Set a small skillet over low heat and add the tomatoes and reserved liquid, zucchini, yellow squash, red pepper, and scallions or green onions.
- Cook until most of the liquid is absorbed.
- Pour vegetables mixture into the cooked grain and toss until everything is completely mixed together.
- Taste and add salt if needed. Fluff with a fork and serve.
Gluten-free living doesn’t need to be boring or flavorless, and you don’t have to spend money on packaged foods with unnecessary additives like excess sugar, salt or chemicals. With these delicious recipes and resources, you’ll never miss gluten again.