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Gluten Free Menu

5 Easy Gluten-Free Substitutions

Even though the majority of us do not have Celiac Disease (a true allergy to gluten), I have found that most people are somewhat intolerant or sensitive to gluten.  If you think about your typical diet, you may find that gluten products are found in every single meal you eat.  If you are unclear what foods contain gluten or  possible gluten side effects, then you can learn more here.

1. Pasta

Whole wheat pasta can be just as refined as white pasta depending on the brand and it contains more gluten so it is even more inflammatory for some people. A simple switch to brown rice pasta or quinoa based pasta is an excellent way to obtain more fiber and nutrients from this carbohydrate packed meal.  For a lower carbohydrate option, you can also try spaghetti squash or add shredded zucchini to bulk-up your gluten-free spaghetti.

Betsy’s Note: After a gluten free pasta taste test, we found that Ancient Harvest Quinoa Pasta tastes the best.  Click here for some Gluten Free Pasta Recipes.

2. Sandwiches

Instead of using bread or a flour tortilla, try going breadless and add the contents to greens for a lettuce wrap or nutrient dense salad.  In my article, What Should You Do to Lose Weight, I recommend the simple act of swapping your sandwiches for salads.

Betsy’s Note: Here are a bunch of Gluten-Free Salad Recipes.

3. Cereals

Most cold cereals contain gluten, but there are some wonderful gluten-free options at the health food stores, like brown rice, millet and corn cereals.  Hot cereal is also a great alternative.  Even though oatmeal is usually cross-contaminated with gluten, it is minimal and an acceptable choice.  There are many hearty gluten-free hot cereals made by Bob’s Red Mill.

Betsy’s Note: Here are my favorite Gluten-Free Hot Cereal Recipes.

4. Soups

Since most canned soups and restaurant soups contain gluten (from the thickening process), homemade soups are an excellent alternative.  With the colder weather coming, they are a great seasonal dish where you can sneak in lots of vegetables and hearty beans.

Betsy’s Note: These Gluten-Free Soup Recipes are fabulous!

5. Pizza

Making the switch to gluten free pizza is simple and can be easily done at home. Either purchase a gluten-free pizza crust mix or you can follow this recipe below.   Also, many pizza restaurants are offering gluten-free pies that are quite tasty.

GF Pizza Dough Recipe

  • 1 Tbsp yeast
  • 1 1/3 cup milk
  • 1 tsp. sugar
  • 2 1/3 cup gluten free- all purpose flour mix
  • 2 tsp xanthan gum
  • 1 tsp salt
  • 2 tsp. olive oil
  • 2 tsp. cider vinegar
  • 1/3 cup (more or less) gluten free corn meal. (I use Bob’s Red Mill.)

Preheat your oven to 400 degrees. Heat the milk using your microwave or a small saucepan, to just above room temperature. Make sure it isn’t so hot to burn the yeast. Remember you want it hot, but you should be able to touch it slightly with your finger. Mix in the yeast, sugar and milk in a medium bowl and set it aside. In your mixing bowl, mix the flour, salt and xanthan gum well. Your yeast mixture should be foaming by now. Add the apple cider vinegar and olive oil to the yeast mixture and then throw it into the flour blend. Mix it well. Drop your dough out onto a well floured surface (like parchment paper) and add corn meal. Sprinkle the corn meal liberally as you roll out. Sprinkle it out on the top as well. Roll out the dough to about 1/8 inch thickness. Transfer the dough onto your baking sheet and cook it until the dough has a slight touch of golden brown



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