Gluten-free Sample Meal,
Menu & Recipes
If someone is diagnosed with having celiac disease, he is prescribed
to eat a gluten-free diet as the part of treatment of this disease.
Initially, it seems quite intimidating for the person to find the
gluten-free foodstuffs and cook gluten-free recipes always. Basically,
gluten is a kind of protein found in grains of wheat, rye and barley.
This is the glue, which helps bind the dough of their flour. Most of
the common food items like breads, pizzas and sauces contain one or
other thing made from wheat or barley. However, there are several
other food items, which are available commonly that you can eat as
part of your gluten-free diet plan. The following lines will discuss
about a few sample meals and menus in the gluten-free diet.
With the help of a bread maker, you can prepare your own gluten-free
bread. For this, you will need a mix of gluten-free flours such as
arrowroot flour, brown rice flour and tapioca flour. You can prepare
bread you like for your staple food. You can try this sample menu for
your gluten-free diet.
Gluten-free Diet Sample Meal
|Gluten-free Meal : Breakfast
||Gluten-free Diet Meal : Lunch
Diet Menu : Dinner
You will like having a
veggie omelet with topping of gluten-free cheese, a slice of
gluten-free bread with butter.
Prepare a salad with
grilled chicken. To make the dressing, use homemade oil and
distilled vinegar salad dressing.
mid-afternoon snack, why not have a gluten-free granola bar.
For dinner, you can have
salmon poached in white wine. Season it with black pepper and
salt. Cook jasmine rice in coconut milk. Season it with grated
fresh ginger and acid limejuice.
* After a
hard day’s work, it is the time for a yummy dessert. You can
gratify your sweet tooth by eating flourless chocolate cake.
Granola Bar Recipes For Your Gluten-free Meal
But if you wanted to know how to make a
gluten-free Granola Bar, here
is the DIY recipe:
Gluten-free Granola Bar
A cup of oats (obviously
½ cup Agave nectar syrup
½ cup hazelnuts
½ cup brown sugar
½ teaspoon vanilla
¼ teaspoon salt
1 tablespoon sunflower seeds
1 cup mixed dried fruit
½ cup brown rice cereal
Granola Bar Preparation:
Start with toasting oats and hazelnuts for ten minutes. Mix nectar,
brown sugar, vanilla and salt and bring to a low boil. Now mix all the
contents in a mixing bowl to make sure that all the ingredients are
covered with syrup. Pour all the mixture on to greased baking tray and
bake for 325 degrees for 25 minutes. And it’s done!
There are indeed some good substitutes for the
gluten-free flours and
it much depends on each person’s choice as well as what you need to
cook. For instance, rice is gluten-free and its flour can be used
especially in the making of shortbread cookies. But mind you that the
rice flour could make the cookies more brittle and leave a gritty
aftertaste. There is this small tip to prevent this; to mix the rice
with arrowroot or quinoa or such components, which can significantly
make that difference and make cookies tastier and eatable.
In fact, to replace a standard cup by measure of the gluten wheat
flour, you might want to try any of these:
Half a cup measure of barley flour
A cup of corn flour (and remember that cornmeal cannot be considered
as corn flour)
Three-quarters cup of coarsely ground cornmeal
A cup of finely ground cornmeal
Three-quarters cup of rice flour
One and a quarter cup of rye flour
A cup of rye meal
One and one-third cup rolled oats (ground and rolled)
5/8 cups potato flour
Other flour substitutes include sorghum flour, chickpea flour, soy
flour and bean flour. Arrowroot and/or tapioca starches are again
gaining fame because of their thickening and binding properties.
There are lots of gluten-free cookbooks and guides available in the
market world over. You can easily find the menu and recipe that you
would love to eat.