In 2006, the College of Nursing at the University of Florida performed a random, double-blind study to determine if a strict gluten-free, casein-free diet, or GFCF diet, would successfully treat symptoms associated with autism. The data collected over the 12-week study didn't show significant improvements in the 15 individuals that participated. However, the results stated that although there were no statistical improvements found, many of the parents reported a positive change in their autistic children who followed the GFCF diet. Before alternating your, or your child's diet, meet with your health care professional to discuss diet and nutrition.
Breakfast
Prepare a quick breakfast with a gluten-free, casein-free hot or cold cereal. Add some rice milk, almond milk or hemp milk, along with sliced fruit like a banana, peach or strawberries. You can also add a side of bacon or sausage for extra protein. Eggs are another great breakfast option since they are naturally free of gluten and casein. The Talk About Curing Autism foundation suggests scrambling up some eggs with avocado and tomato, and adding a side of breakfast potatoes cooked with sliced onion and bacon, for a balanced breakfast.
Lunch
Peanut butter and jelly is a staple school day lunch. Make a peanut or almond butter and jelly sandwich in between two slices of GFCF bread. If your child doesn't like peanut butter and jelly, try egg salad or chicken salad instead. Add some carrot sticks with hummus, a small box of raisins and a handful of potato chips for a complete lunch. Another popular lunch that can be made gluten-free and casein-free is chicken nuggets. Purchase an all-purpose GFCF baking mix and add some spices like onion powder, garlic powder, cumin and oregano. Then slice a chicken breast into bite-sized pieces and dip in beaten egg before coating with the dry mixture. Fry in oil until cooked and drain on a plate with paper towel. Serve with some homemade sweet potato fries.
Dinner
The Talk About Curing Autism foundation recommends fajitas for a healthy GFCF dinner option. Saute strips of chicken, steak or shrimp with a GFCF seasoning, or make your own, and then add some sliced onions and bell peppers. Serve with corn tortillas, guacamole and pico de gallo. Another highly nutritious GFCF dinner is grilled or baked salmon with wild rice or mashed potatoes and sauteed asparagus or corn on the cob. Season the salmon with lemon juice, garlic and dill or coat with a maple glaze made from maple syrup, soy sauce, garlic and pepper. Prepare mashed potatoes with Yukon gold potatoes, onion, margarine and plain rice or almond milk. Add margarine, salt and pepper to asparagus or corn for more flavor.
Snacks
Some great GFCF snacks include fresh veggies dipped in hummus, apple slices with peanut or almond butter and tortilla chips with homemade guacamole or salsa. Popcorn and kettle corn also make quick and healthy snacks. Increase daily fruit consumption with sliced oranges, mixed berries, watermelon and fruit shakes or smoothies. Use banana and coconut milk to make smoothies rich and creamy. A few snacks that require a little more time and energy include protein-packed homemade chicken wings and deviled eggs.
Deserts
Yummy GFCF deserts can be hard to find and make because so many of them, like cakes, pies and cookies, are made with flour. Peanut butter cookies can be made easily without the use of flour. Combine peanut butter, egg, sugar and vanilla extract, then bake. You can also try making cookies that use popcorn as the base rather than flour. There are a variety of products available which are similar to ice cream but made with rice milk or coconut milk. Try topping a vanilla ice cream substitute with bananas or apples that have been sauteed with margarine and brown sugar. There are also commercial, packaged products available that are GFCF. Look for them at natural supermarkets.
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