If you have been told you must follow a gluten-free diet for your health, you may feel you may never again enjoy your favorite foods. In reality, a tremendous number of foods are naturally gluten-free. You can also use gluten-free grains to recreate some traditionally gluten-containing foods such as pizza, bread and even beer. While your gluten-free way of life may require some adjustments, your meal plans can still be satisfying and delicious.
Significance
According to 2010 information from the National Foundation for Celiac Awareness, 1 in every 133 Americans suffers from celiac disease, a condition in which the body reacts negatively to the protein known as gluten, which is found in barley, wheat and rye. The only way to treat the condition is to follow a strict gluten-free diet. Other people may follow a gluten-free diet without being diagnosed with celiac because they are simply sensitive to gluten or to help with poor digestion or address symptoms of conditions such as multiple sclerosis, autism and ADHD. A gluten-free diet excludes all traditional breads, many cereals, pastas, baked goods, beer, soy sauce and a slew of processed foods.
Breakfast
Do not skip breakfast just because bagels, wheat cereals, muffins and traditional pancakes are off limits. Make yourself a large omelet with eggs, chopped bell peppers, sliced mushrooms and cheddar cheese. Have with a fruit smoothie made by blending together a frozen banana, blueberries, soy milk and a drizzle of honey. If you are tight on time in the morning, yogurt with fruit or rice cereals, without malted barley syrup, are other options.
Lunch
Lunchtime may seem difficult because traditional foods, such as sandwiches, burgers and pizza, usually contain gluten. Opt for a large salad topped with chicken, fruit, vegetables, nuts and an oil and vinegar dressing. Toast a few slices of buckwheat bread or have rice crackers, without soy sauce or seasoning, on the side. Alternatively, make sandwiches using gluten-free wraps or romaine lettuce leaves instead of wheat bread.
Dinner
For dinner, marinate your meat of choice -- chicken, turkey, fish, pork or lean beef -- in a homemade mixture of vinegar or citrus juice, herbs and olive oil. Roast, grill or broil and serve alongside brown rice or quinoa cooked with gluten-free chicken broth, onions and lemon zest. Have roasted or steamed vegetables on the side.
Snacks and Dessert
At snack time, reach for plain popcorn, nuts, dried or fresh fruit and yogurt. For dessert, try pudding or ice cream and sorbet without mix-ins like cookie crumbles or candy. If you purchase packaged snack foods, read the ingredient list to make sure they do not contain gluten ingredients. Some foods that may seem to be gluten free actually contain hidden gluten ingredients such as wheat starch, barley syrup and soy sauce.
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