Home » Diet and Nutrition News & Advice » 6 Healthy Gluten-Free Meals

6 Healthy Gluten-Free Meals


Chances are you know someone who has a gluten sensitivity or celiac disease, which results in the small intestine struggling to process gluten—a food component found in many popular dishes. More serious than a gluten sensitivity, those with celiac disease must avoid anything with gluten, including wheat, rye, and barley. Failing to avoid these foods can be devastating, resulting in severe nausea and even nerve damage.

But there’s good news; it’s not all that difficult to make a delicious gluten-free meal. All it takes is a little forethought and creativity…

 

1. Tacos

One of Latin America’s most popular dishes, tacos, is by no means off-limits to those with celiac disease. The key is simply swapping out whole-wheat tortillas for corn tortillas.

To prepare, fry ground beef, chicken, or turkey in a skillet. The more vegetables, the better! Try adding cilantro, avocado, lettuce, tomato, and onion. To keep the dish healthier, opt for ground turkey instead of beef and use avocado (or guacamole) instead of cheese.

Tacos

2. Potato Chip Crusted Chicken Fingers

One of the most disappointing things about being diagnosed with celiac disease is not being able to enjoy breaded foods—like traditional chicken fingers. But don’t despair; you just need to get creative with gluten free substitutions.

Rather than tossing your chicken in flour, try rolling it in ground up potato chips, which are gluten-free. If potato chips aren’t an option, search out gluten-free flour, which is available at most grocery stores. To keep things healthier, bake your chicken or fry it in a thin layer of extra virgin olive oil. Also, opt for skinless chicken breast instead of thighs.

Chicken Fingers

3. Sweet and Salty Chicken Breast

If you’re looking to wow your friends or family, try this recipe, which blends two of our favorite flavors—sweet and salty. The key is to marinate your chicken for an extended period of time, particularly if you’re using chicken breast, which doesn’t absorb sauce as well as darker meats, like chicken thighs.

To prepare your chicken, add fresh ground garlic, maple syrup, and gluten free soy sauce to your chicken. Toss and let sit in the fridge for 12- to 24-hours. For best results, throw the chicken on the barbeque rather than baking it in the oven.

red wine chicken

4. Pressed Sandwiches

Sandwiches, you say (likely shocked)? Yes, you can enjoy a delicious sandwich even if you’re dealing with celiac disease or gluten sensitivity. The key is to find good gluten-free bread and, luckily, most grocery stores now stock increasingly popular loaves—sans gluten.

But even if you can’t find the best gluten-free bread, here’s the good news: pressing your sandwiches using a Panini press can turn a bland sandwich into a delicious one. To keep things healthy, use turkey breast and a selection of fruits and vegetables, like onion sprouts, tomato, avocado, and red peppers.

BLT Sandwich

5. Spaghetti

It’s hard to imagine eating spaghetti on a gluten-free diet, but it can be done. Most groceries stores these days carry several types of gluten-free pastas, with some made of rice flour, some made of corn flour, and others a blend of the two. In any case, they’re delicious and have their own, unique flavor.

That said, preparing gluten-free pasta is a little different than making your traditional wheat-based pasta. For one, preparation often takes a few minutes longer. But more importantly, boiled gluten-free pasta can turn a pot into a gelatinous mess. The key is to place the finished pasta in a colander and rinse it thoroughly in cold water. You can also try substituting spaghetti squash or zucchini ribbons for traditional noodles.

shutterstock_229193692

6. Pizza

Believe it or not, people with celiac disease can enjoy pizza too. First, spray a 12-inch pan without using flour. Next, in a small bowl stir warm water, gelatin, yeast, oil, honey and vinegar until the yeast is dissolved. Next, in another bowl mix gluten-free flour, xanthum gum, guar gum, and salt. Then add the yeast mixture and beat for 1-minute.

Finally, spread the dough on a pizza pan and lay down your gluten free toppings. From there, put on your chef hat because it’s just like preparing a normal pizza. Bake your pie at 425-degrees for about 10-15 minutes and enjoy!

Spinach Pizza

ADVERTISEMENT

More on ActiveBeat
  • Signs and Symptoms of Kidney Cancer
    Kidney cancer is also referred to as renal cell carcinoma (RCC) and according to Healthline, it's one of the top 10 most common cancers in men and women.
    Diet and Nutrition News & Advice
  • Most Indicative Symptoms of Type 2 Diabetes
    Diabetes, often called the silent killer. It strikes almost 24 million people across the U.S.
    Diet and Nutrition News & Advice
  • Alarming Triggers for Alzheimer's Disease
    Although medical researchers are unable to pinpoint the exact cause of Alzheimer’s, many studies link exposure to certain chemicals, medications, and even emotions to heightening...
    Diet and Nutrition News & Advice
  • Signs and Symptoms of Attention Deficit Hyperactivity Disorder in Adults
    Attention Deficit Hyperactivity Disorder (ADHD) is commonly associated with children, but it can progress into adulthood and present its own unique challenges at a later age.
    Diet and Nutrition News & Advice
  • Foods That Help Build Muscle
    Building muscle is about more than just lifting weights. It’s a total body experience that goes beyond the gym and right into your kitchen.
    Diet and Nutrition News & Advice
  • Itchy, Scratchy, Uncomfortable Symptoms of Pink Eye
    Pink eye, or conjunctivitis, is a highly contagious bacterial or viral eye infection that occurs when the blood vessels of the transparent membrane (or conjunctiva) covering the...
    Diet and Nutrition News & Advice
  • At-Home Remedies For Pink Eye
    Pink eye (medically called conjunctivitis) results from a viral or bacterial infection that spreads from an allergy and the rubbing of the eyes.
    Diet and Nutrition News & Advice
  • Is It Measles? Signs and Symptoms of Measles
    Measles, a condition medically known as rubeola, is highly contagious. In fact, the disease is responsible for a total death toll of approximately 200 million...
    Diet and Nutrition News & Advice
  • Precursors to Prediabetes
    While diabetes is very prevalent in the U.S.—the American Diabetes Association claims more than 9-percent of the population was diagnosed with the disease as of 2012—there are...
    Diet and Nutrition News & Advice
  • Common Myths of Type 2 Diabetes
    Type 2 diabetes is a gruelling health condition to manage. People who suffer from this condition have to constantly keep tabs on their blood sugar, prepare a healthy diet, read...
    Diet and Nutrition News & Advice
  • Health Conditions Linked to Weight Loss
    We tend to focus so much on obesity and being overweight that being chronically thin or experiencing sudden weight loss is overlooked.
    Diet and Nutrition News & Advice
  • Foods That Promote Healthy Hair
    Healthy hair is one major indication of overall physical wellbeing. It can take years to grow hair to a long length, and the quality of our hair is often a reflection of the...
    Diet and Nutrition News & Advice
  • Telltale Diabetes Symptoms in Children
    Diabetes is often thought of as an adult disease, as it can be caused by diet and lifestyle choices (eating habits and alcohol consumption). However, a 3-year old in the U.S.
    Diet and Nutrition News & Advice
  • Hand, Foot and Mouth Disease: Warning Signs, Symptoms and Treatments
    While this disease is considered mild, at least by the Mayo Clinic, it doesn't make it pleasant.
    Diet and Nutrition News & Advice
  • Brain Powering Superfoods
    We all know that some foods are healthier than others and can benefit our overall health with their various vitamins, nutrients and antioxidants, but there are some foods out there...
    Diet and Nutrition News & Advice