When your child has a wheat allergy or celiac disease, classic kid favorites such as macaroni and cheese, pizza and burgers are off-limits. Gluten is a protein found in wheat, barley and rye, so gluten-free foods will automatically also be free of wheat. Naturally gluten-free foods provide tons of options for nutritious and kid-pleasing meals. All plain meats, vegetables, fruits, dairy and nuts are gluten-free and many companies make gluten-free alternatives to pasta, bread and waffles. With a little creativity, your wheat-free kids do not have to feel deprived.
Breakfast
Scrambled eggs, yogurt, fresh fruit and bacon are all classic breakfast foods that gluten-free kids can enjoy. Look for gluten-free pancake mixes for an occasional breakfast treat. If your child enjoys cereal, seek out ones made from quinoa, rice or corn flour, but be sure to read the ingredients to make sure the type you choose does not include barley malt syrup or other wheat ingredients.
Lunch
Most gluten-free breads taste best when toasted, so make them into grilled cheese sandwiches and serve them with tomato soup; many brands are wheat and gluten free. You could also serve your kids quesadillas made with corn tortillas filled with cheese, chicken and black beans. Serve them with mashed avocado and mild salsa. For brown bag lunches, give your kids yogurt, fresh fruit, corn chips and hummus.
Dinner
You can easily make homemade, gluten-free macaroni and cheese using rice pasta and substituting rice flour for the wheat flour in the cheese sauce. Commercially prepared, gluten-free pizza crusts are available in many grocery stores -- simply top them with tomato sauce, cheese and your favorite toppings. Kids enjoy homemade chicken nuggets breaded with egg white and bread crumbs made from gluten-free rice crackers. Bake the breaded nuggets in a 400 degree Fahrenheit oven for 10 to 15 minutes, or until cooked through. Side dishes, such as rice cooked with gluten free chicken broth, mashed potatoes, broccoli with melted cheddar cheese and rice pasta with olive oil and Parmesan are also options. Your child can still enjoy any roasted or grilled meats -- without marinades that may contain gluten -- so hamburger patties, grilled chicken breast and broiled fish are all options.
Snacks
While cheese crackers and cereal bars will not work for gluten-free kids, many other snacks will. Dairy products, such as yogurt, pudding and cheese, are kid-friendly snacks. Watch out for varieties with cookie crumbles or added granola, both of which usually contain wheat. Other snack options include nuts, fresh fruit, mashed bean dip, applesauce, canned fruit, raisins, celery with peanut butter and carrot sticks.
References
- Mayo Clinic; Gluten-Free Diet; Jan. 29, 2010
- "Living Gluten-Free for Dummies;" Danna Korn; 2006
