Whether you’ve been diagnosed with celiac disease or have some level of gluten intolerance, you likely know the challenges of finding gluten-free foods. Restaurant dining can be especially difficult to navigate, so cooking at home can help you avoid hidden gluten sources.
The best way to know for certain you’re eating gluten-free foods is to use whole, fresh ingredients. The recipes below include fresh fruits and vegetables, dairy, lean proteins, and spices — without a trace of gluten.
Aren’t sure you’re getting the right nutrients on your gluten-free diet? Fruits and Greens is gluten-free and packs 50 nutrients, fruits, and veggies into each serving.
Try out these gluten-free foods in your kitchen for a family-friendly lunch or dinner:
Gluten-free Main Course: Spanish Omelet
While this savory dish is usually considered a breakfast food, it can actually be served for any meal. Don’t feel limited by the vegetables included in the recipe — feel free to mix it up with whatever veggies you have on hand.
5 small potatoes, peeled and sliced
½ medium onion, minced
1 small zucchini, sliced
1 ½ cups green or red peppers, thinly sliced
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
3 ounces shredded part-skim mozzarella cheese
1 Tablespoon low-fat parmesan cheese
Pepper and garlic salt, to taste
Preheat oven to 375 degrees.
Cook potatoes in boiling water until tender.
Coat nonstick pan with cooking spray and warm at medium heat. Saute onion until brown. Add vegetables and saute until tender but not brown.
In a mixing bowl, beat together eggs, egg whites, pepper, garlic salt, and mozzarella cheese. Stir mixture into cooked vegetables.
Coat a 10-inch ovenproof skillet or pan with cooking spray, then transfer potatoes and egg mixture to pan. Sprinkle with parmesan cheese. Bake until firm and brown on top, about 20 to 30 minutes.
Nutrition: Calories 260, Total Fat 10g, Cholesterol 135mg, Sodium 240mg
Gluten-free Dessert: Tropical Fruit Compote
Serve up some fruity deliciousness with this dessert. The compote can be eaten by itself or with a scoop of ice cream or whipped cream.
¾ cup water
½ cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1 pineapple, cored and peeled, cut into eight slices
2 mangos, peeled and pitted, cut into eight pieces
3 bananas, peeled, cut into 8 diagonal pieces
In a saucepan, combine water, sugar, lemon juice, and lemon peel. Bring mixture to a boil, then reduce heat. Add fruit and cook at very low heat for five minutes.
Pour the resulting syrup into a cup and set aside. Remove lemon peel and cool cooked fruit for two hours.
To serve, arrange in a serving dish and pour syrup over fruit.
Nutrition: Calories 148, Total Fat <1g, Cholesterol 0mg, Sodium 3mg
Fruits & Greens is now gluten-free! Have a scoop a day, in one of five flavors, to reap the benefits of 50 nutrients, fruits, and veggies.