People who have celiac disease or a gluten allergy are unable to eat most grain products without feeling symptoms like an upset stomach, mouth sores or tingling in the legs. Although a completely gluten-free diet may be difficult to stick to, set a goal to avoid gluten this year. By choosing a variety of foods you can eat each day for lunch, you will feel satisfied and less likely to cheat.
Gluten-Free Sandwich
Sandwiches may be a point of contention for some with celiac disease or gluten allergies because most breads are out of the question. Wheat bread, oat bread, rye bread, white bread and most other traditional breads are not allowed on a gluten-free diet. Instead, sandwiches can be made with gluten-free bread containing buckwheat flour, rice flour or potato flour. Although these gluten-free breads may taste a little different than traditional bread, adding flavorful ingredients to the sandwich will create a tastier lunch. Additionally, corn tortillas can be used in place of bread. Gluten-free rice cakes may also be used.
Sandwiches can be spread with gluten-free condiments, or pickles can be added to increase flavor. Additionally, fresh herbs like basil, oregano or cilantro can be sliced and sprinkled on the sandwich bread to create more flavor. Some lunch meats contain gluten, but tuna canned in oil, fresh meats and fish are safe to eat. Rounding out the sandwich with a variety of vegetables on top, like lettuce, tomato, avocado and onion will create a satisfying crunch and add flavor.
Gluten-Free Salad
Most salad items are gluten-free, particularly if the salad is made up of fresh fruits and vegetables. To add protein, fresh meat, fish or nuts can be added to the top of the salad. Many store-bought salad dressings are not gluten-free, but olive oil and vinegar with a squeeze of lemon can be used to flavor the salad. Creamed and canned vegetables in sauce should not be used, as they may contain gluten. Additionally, store-bought salads and other prepackaged salads may contain gluten and should be avoided.
Gluten-Free Pasta Salad
Traditional white or wheat pasta in not allowed on the gluten-free diet, but gluten-free pasta, available at most grocery stores and health food stores, is a tasty alternative. The pasta can be cooked the night before and chilled in the refrigerator with a sprinkling of olive oil and balsamic vinegar. The next morning, fresh vegetables and meats can be added to the pasta salad, including sliced olives, broccoli, bell peppers, chickpeas and fresh ham. Fresh herbs like basil, cilantro and oregano can be sliced and added for additional flavor. Gluten-free pasta salad should be kept in the refrigerator until ready to serve.
