If your doctor has instructed you to avoid gluten and dairy, it may seem you have few food choices. In fact, many foods are both naturally gluten- and dairy-free. Crafting satisfying, healthy meals that adhere to your dietary restrictions does not have to be complicated or take too much of your time.
Types of Food
Gluten-free, dairy-free menus feature proteins such as poultry, beef, fish, beans or tofu. While cheese, yogurt and milk are off the menu, you can use soy, almond or rice milk and soy-based cheeses and yogurt. All vegetables and fruits are gluten- and dairy-free. Whole grains, such as quinoa, amaranth, rice and millet, are free of gluten and dairy. Gluten-free pasta, made with quinoa or rice, is another simple, gluten-free, dairy-free option.
Cooking Techniques
Simple preparations for proteins such as meat, poultry and fish include grilling, roasting or broiling. Purchase bags of prewashed lettuce and toss together simple gluten- and dairy-free salads with chopped nuts and additional fruits or vegetables. Look for steam-in-the-bag vegetables, without added sauces that may contain butter, cheese or wheat, for other simple vegetable options. Simmer grains such as brown rice in chicken broth to add flavor and serve as a side dish. Flavor meats and vegetables with gluten-free, dairy-free seasonings such as chili powder, cumin, Italian seasoning and paprika. Citrus, balsamic vinegar, fresh herbs and oils are other simple gluten-free, dairy-free ways to add flavor to meals.
Considerations
Many gluten-free products may still contain dairy, so read labels carefully. Milk is often an ingredient in gluten-free breads, soups and cookies. If you have been diagnosed with celiac disease, your inability to eat dairy may be a side-effect of your condition. You may find that after following a gluten-free diet for six months to a year and the villi in your intestine heal, you can again tolerate dairy. Always check with your doctor before making changes to your diet, however.
Calcium Concerns
Without dairy in your diet, you should seek out other sources of calcium. Leafy greens such as kale and spinach, along with calcium-fortified orange juice or soy milk, are foods you should be consuming regularly. Check with your nutritionist or physician to determine if you should also take a calcium supplement.
Sample Menu
A simple gluten-free, dairy-free breakfast consists of two eggs scrambled with chopped tomatoes and topped with chopped, fresh basil. Have a smoothie made with frozen strawberries, bananas and soy or rice milk on the side. At lunchtime, make a simple soup by bringing chicken broth to a boil and adding chopped carrots, celery and rice pasta. Simmer for about 15 minutes, or until pasta is tender, and stir in frozen peas and cooked chicken breast. At dinner, sprinkle tilapia filets with cumin, salt and pepper and broil for about 5 minutes each side. Serve with corn tortillas, chopped cabbage, sliced avocado and red salsa. Have soy ice cream for dessert. Examples of simple gluten- and dairy-free snacks are nuts, rice crackers, fresh fruit, soy yogurt, pouches of water-packed tuna, dates or raisins.
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