Gluten-free Sample Meal, Menu & Recipes
If someone is diagnosed with having celiac disease, he is prescribed to eat a gluten-free diet as the part of treatment of this disease. Initially, it seems quite intimidating for the person to find the gluten-free foodstuffs and cook gluten-free recipes always. Basically, gluten is a kind of protein found in grains of wheat, rye and barley. This is the glue, which helps bind the dough of their flour. Most of the common food items like breads, pizzas and sauces contain one or other thing made from wheat or barley. However, there are several other food items, which are available commonly that you can eat as part of your gluten-free diet plan. The following lines will discuss about a few sample meals and menus in the gluten-free diet.
With the help of a bread maker, you can prepare your own gluten-free bread. For this, you will need a mix of gluten-free flours such as arrowroot flour, brown rice flour and tapioca flour. You can prepare bread you like for your staple food. You can try this sample menu for your gluten-free diet.
Gluten-free Diet Sample Meal
|Gluten-free Meal : Breakfast
||Gluten-free Diet Meal : Lunch
||Gluten-free Diet Menu : Dinner
You will like having a veggie omelet with topping of gluten-free cheese, a slice of gluten-free bread with butter.
Prepare a salad with grilled chicken. To make the dressing, use homemade oil and distilled vinegar salad dressing.
* For mid-afternoon snack, why not have a gluten-free granola bar.
For dinner, you can have salmon poached in white wine. Season it with black pepper and salt. Cook jasmine rice in coconut milk. Season it with grated fresh ginger and acid limejuice.
* After a hard day’s work, it is the time for a yummy dessert. You can gratify your sweet tooth by eating flourless chocolate cake.
Granola Bar Recipes For Your Gluten-free Meal
But if you wanted to know how to make a gluten-free Granola Bar, here is the DIY recipe:
Gluten-free Granola Bar Ingredient:
A cup of oats (obviously gluten-free ones)
½ cup Agave nectar syrup
½ cup hazelnuts
½ cup brown sugar
½ teaspoon vanilla
¼ teaspoon salt
1 tablespoon sunflower seeds
1 cup mixed dried fruit
½ cup brown rice cereal
Gluten-free Granola Bar Preparation:
Start with toasting oats and hazelnuts for ten minutes. Mix nectar, brown sugar, vanilla and salt and bring to a low boil. Now mix all the contents in a mixing bowl to make sure that all the ingredients are covered with syrup. Pour all the mixture on to greased baking tray and bake for 325 degrees for 25 minutes. And it’s done!
There are indeed some good substitutes for the gluten-free flours and it much depends on each person’s choice as well as what you need to cook. For instance, rice is gluten-free and its flour can be used especially in the making of shortbread cookies. But mind you that the rice flour could make the cookies more brittle and leave a gritty aftertaste. There is this small tip to prevent this; to mix the rice with arrowroot or quinoa or such components, which can significantly make that difference and make cookies tastier and eatable. In fact, to replace a standard cup by measure of the gluten wheat flour, you might want to try any of these:
Half a cup measure of barley flour
A cup of corn flour (and remember that cornmeal cannot be considered as corn flour)
Three-quarters cup of coarsely ground cornmeal
A cup of finely ground cornmeal
Three-quarters cup of rice flour
One and a quarter cup of rye flour
A cup of rye meal
One and one-third cup rolled oats (ground and rolled)
5/8 cups potato flour
Other flour substitutes include sorghum flour, chickpea flour, soy flour and bean flour. Arrowroot and/or tapioca starches are again gaining fame because of their thickening and binding properties.
There are lots of gluten-free cookbooks and guides available in the market world over. You can easily find the menu and recipe that you would love to eat.