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Gluten-Free Food Swaps To Swear By

Suffer from gluten sensitivity? Then you need to cut out foods that contain wheat, barley and rye. Breakfast cereals tend to be packed with these staple carbs, but there are great, filling and more nutritious alternatives available. Such as…

Oatmeal Granola

Oatmeal granola. Delicious, filling, full of fibre and slow-release energy, this is a great swap for anyone. Just double-check the ingredients to check there aren’t any gluten extras, like barley flakes in there. Some people’s digestive systems can be slightly sensitive to a similar protein found in oats, too. If this is you, try…

Puffed Rice Cereal

Super low-calorie puffed rice cereal or…

Nuts, Berries & Yogurt

Nuts, berries, yogurt and honey, which has a good slug of skin-nourishing protein and vitamin-E in it for a beauty-boosting alternative. Similarly,try…

Baked Omelette

A protein-rich, carb and gluten-free baked omelette or…

Grilled Bacon, Mushroom & Tomato

If you’re particularly peckish, chuck the bread, delete the sausages (which are quite often packed with wheat and gluten to bind them together) and have a healthy grilled breakfast of bacon, tomato, and mushrooms. Chop the fat off the bacon, and avoid the frying pan, and it’s a great all-round protein-packed start to the day. Too heavy? Try some…

Fruit Salad

Fruit salad. If you suffer from digestive problems, or just want to flatten a bloated tum, tropical fruits like pineapple, papaya and mango are great. Or you could go for…

Bio Smoothie

A simple smoothie, made with bio-cultured yoghurt, which contain a myriad of nutrients that help to maintain great digestion. Add a handful of berries, a sprinkling of tummy-friendly flax seeds and a scoop of whey protein for a filling nutritious breakfast.

SWAP Wheat/Rye Bread For…

White or brown, artisan or factory produced, bread made from wheat, rye or barley flour contains gluten. ALSO, beware of spelt which also contains gluten. Instead, opt for…

Rice Bread

Rice bread. Which sounds strange, but is pretty similar, although with a slightly heavier, more crumbly consistency. Can’t find any in your local supermarket? Have a go at making it yourself using gluten-free brown bread flour (made using rice tapioca, potato, sarrasin and carob)  Alternatively…

Cornmeal Bread

Try cornmeal bread or, if you’re feeling like something a little different…

Buckwheat Pancakes

Have a go at making some buckwheat pancakes. They’re made exactly the same as normal pancakes, just substitute the white wheat flour for the buckwheat instead.

SWAP Wheat Pasta For…

Much like bread, this student staple food is bad news for coeliacs and gluten-free dieters alike. But there are tonnes of different options available. Including…

Buckwheat Pasta

Buckwheat pasta, which you should be able to get hold of at most super markets. If Italian is your thang, why not give…

Homemade Gnocchi

Home-made gnocchi a go? Some shop-bought varieties are made using wheat flour, so look out for that. But it is easy to make, and can be done using rice, buckwheat or potato flour. Here’s a great gluten-free recipe we found earlier. Or, you could try…

Courgette Spaghetti

Making yourself some courgette spaghetti for a gluten AND carb-free alternative. Just shred long strips of the courgette using a vegetable peeler or grater and sauté with olive oil, garlic, lemon and a touch of salt. Or…

Rice Noodles

Why not opt for rice noodles? Low in calories and super-fast to cook (they take about 2 minutes in warm water), these are a good gluten-free staple to stock up on. Plus, you can find them in most supermarkets. Or…

Quinoa

Try a complete grain, like quinoa, which is a bit like a nuttier couscous but packed with protein, a full range of vitamins and other minerals. Or…

Mung Beans

Mung beans, which are high in protein, low in fat and a good source of slow-release energy. As are other fibre-rich legumes, like lentils, chickpeas (the flour of which is also good for baking) and haricot beans. Or…

Sweet Potato

Go for a portion of baked sweet potato. Or normal potato. But sweet if you want a healthy, slow-release energy source that will stop you craving sweet, glutenous deserts after dinner. Or…

Polenta

You could try polenta, which is made using maize starch. Grill it, dice it, blend it; there are so many creative ways to cook with it. Well worth stock piling.

SWAP Victoria sponge for…

Sadly, gluten-free largely means kiss goodbye to sweet deserts, like cakes and biscuits, made using wheat, barley or rye flour. Which isn’t a bad thing for the ol’ waistline. But it doesn’t have to become a blanket ban. You could substitute wheat flour for alternatives like rice flour, cornmeal or chickpea flour. Or, you could try…

Oatmeal-Based Cheesecake

Oatmeal-based cheesecake. Rather than crushing up digestive biscuits, make a flapjack-like base using oats, a touch of rice flour and honey. Or, just use crushed gluten-free cookies. Another good option is…

Polenta Cake

… Polenta cake. Not familiar? Check out this awesome recipe by Nigella Lawson. Not keen on lemon? What about…

Flourless Chocolate Cake

… A luxuriously rich, flourless chocolate cake? Here’s a good recipe we Googled for that earlier. Or…

Giant Meringue

… Why not try a giant meringue? It’s just egg white and sugar and a whole lot of deliciousness. Make them yourself here.

SWAP Croissants for…

Overcoming the coffee shop pastry conundrum can be tricky, but not impossible. Many of the chains have gluten-free alternatives to wheat-based croissants and cupcakes, but look out for…

Buckwheat Muffins

Buckwheat muffins, which taste just the same if not better. And…

Flourless Flap-Jacks

Flourless flap-jacks made from rolled Scottish oats.

SWAP Digestive biscuits for…

Time for tea? Need something to dunk with it that isn’t going to leave you rolling around on the floor clutching your stomach in agony/won’t break your gluten-free diet? Ditch wheat-based digestives for…

Oatmeal Cookies

Gluten-free oatmeal cookies, which are more filling than regular cookies and slightly better for you.

Flourless Peanut Butter Cookies

Flourless peanut butter cookies, which we’ve just found out about recently thanks to this recipe. They sound amazing. Or…

Sesame Snaps

You could go for sesame snaps, available in most supermarkets and corner shops and made of syrup and seeds only. Or…

Macaroons

Even a super sweet macaroon or two. And by macaroon, we mean both types, coconut and egg white-based. Just double-check on the back of packets if you’re buying from the supermarket.

SWAP Nachos for…

Yep. Beware the wheat-based savoury snack. It has gluten in it. And crisps, even when hand-cooked, aren’t fantastic for you because of the high salt and fat content they contain. So if you are following the gluten-free diet for weight loss purposes, try…

Vegetable Crisps

Baked vegetable crisps, made with roots like carrots, parsnips, beetroots and so forth. Much better for you. Or…

Kale Chips

Dehydrated kale chips, which sound GROSS, but are melt-in-the-mouth delicious. Or…

Pop Corn

You could try air-popped corn. Which is super-easy to make and mega cheap.

SWAP Processed soups for…

Surprised? It’s true. Lurking within shop-bought sauces and cans of soup are things like gluten-based thickeners and flours. The gluten-free aim of this particular game is simple: check the back of labels or, even better, make it yourself at home using fresh, unprocessed ingredients. Why not try…

Tomato & Basil Soup

… Making some tomato and basil soup at home using just pure ingredients? A splash of balsamic vinegar goes a long way. Or try…

Lentil Dahl

Lentil dahl. There’s a great recipe here for that. Or alternatively…

Vegetable Stew

You could try a hearty vegetable stew made with fresh stock. You could even add a few buckwheat dumplings in there. Or…

Chicken Noodle Soup

Chicken rice noodle soup. Here’s a great Thai recipe alternative.

SWAP Shop-bought gravy for…

Most instant gravy contains gluten thickeners! Check the packets, people. Or go for…

Vegetable Stock

Plain, no-frills vegetable stock, which you can buy by the pot-full in most supermarkets. Thicken using corn starch instead of flour, and add salt and vinegar to taste. Or you could try…

Balsamic Vinegar Glaze

Balsamic vinegar glaze, which you can make yourself by reducing with sugar, or buy ready-made in most supermarkets. Or…

Corn Starch Cheese Sauce

For a cheese sauce option, look out for the corn-starch cheese sauce powder, usually available in the health section of local supermarkets. Or, you know, just melt some cheese, y’all.

SWAP Tomato sauce for…

Yep. Even tommy sauce! Chuck the ketchup and go for…

Fresh Salsa

Chopped tomato, garlic and chilli salsa, which contains a lot less salt, sugar and other additives if you make it yourself using fresh ingredients. Or you could try…

Sticky BBQ Sauce

Making some sticky barbeque sauce at home using corn starch thickener. LOADS of gluten-free recipes for that here. Or…

Tomato Chutney

You could try some tomato chutney. Bit like savoury jam. But a lot nicer than that actually sounds.

SWAP Wheat pastry pies for…

Sometimes, only a pie will do. Most pastry-based pies are made using glutinous wheat flour. BUT…

Buckwheat Pastry Pie

You could have a go at making buckwheat pastry yourself. In fact, there’s a helpful recipe here. Or you could go for…

Fisherman’s Pie

A non-pastry based pie, like fisherman’s pie, made using a fluffy potato topping. As is…

Shepherd’s Pie

Shepherd’s pie. You’re entirely welcome.

Source: Glamour.com

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Categories: Health

Author:Tamisha Monet

Fashion Editor (iStyleFashionBeauty.com) Tamisha Monet calls Oakland home as a Bay Area native but resides in Houston. She's a staff writer for The Rouge Collection magazine, in their Beauty and Style department. She is the art contributor for the West Coast division of F.A.M.E. The Experience magazine. In the blogosphere, she’s worked with Vogue, Lexus, True Religion and more. She works as a Business Life Coach for various fashion and beauty start-ups through her company iStyle Fashion and Beauty Society.

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