Many of us will be packing up our stuff and traveling to visit family and friends. This is just the start of a busy holiday and BBQ season. While away it can be difficult to keep from getting "glutened".
When going to parties there could be 20 to 50 people, food all over and only 1 or 2 that need to be gluten free. There are tricks and tips to help you prepare and stay safe over the coming season.
1. If staying at a relatives house, be sure to label your foods and put on the same shelf in refrigerator. Depending on your needs and how long you will be there, get new butter, dressings and whatever gluten free items you need.
Saturday, May 28, 2016
Friday, May 27, 2016
Gluten Free Lunch And Snack Strategies
Going gluten free is a challenge. You need to plan your meals and try different products to meet your needs. As I have said before, breakfast and lunch are the biggest challenges.
Lunch strategies- For sandwiches try different gluten free breads, or use corn tortillas instead of bread.
Salads- To make a salad more filling add cold quinoa, chic peas, nuts, egg, canned tuna or salmon, cold cuts, tofu or apples.
Soups- If you make a big pot of soup, it can provide a number of lunches. You can always add potatoes, cooked rice or beans to make your soup more filling.
Roasted vegetables- Think cauliflower, broccoli, onions, carrots, and root vegetables. For carbohydrates add a potato or rice. For protein add some cheese.
Snack strategies- Quick grab snacks- Nuts, seeds, cheese, fruit, yogurt, hummus with vegetables.
Always pack a snack with you, a protein gluten free bar, sandwich, some gluten free muffin or cookies. You never know where you will be and if there will be food you can eat. Eating gluten free can be easy and second nature, it just takes some patience, planning and time.
Lunch strategies- For sandwiches try different gluten free breads, or use corn tortillas instead of bread.
Salads- To make a salad more filling add cold quinoa, chic peas, nuts, egg, canned tuna or salmon, cold cuts, tofu or apples.
Soups- If you make a big pot of soup, it can provide a number of lunches. You can always add potatoes, cooked rice or beans to make your soup more filling.
Roasted vegetables- Think cauliflower, broccoli, onions, carrots, and root vegetables. For carbohydrates add a potato or rice. For protein add some cheese.
Snack strategies- Quick grab snacks- Nuts, seeds, cheese, fruit, yogurt, hummus with vegetables.
Always pack a snack with you, a protein gluten free bar, sandwich, some gluten free muffin or cookies. You never know where you will be and if there will be food you can eat. Eating gluten free can be easy and second nature, it just takes some patience, planning and time.
Wednesday, May 25, 2016
Gluten Free Breakfast Strategies
Becoming gluten free is an eye awaking moment, all that you use to eat and now you need to find alternatives. Being lactose intolerant is easy, just switch to an dairy free milk, there are many to choose from. However being gluten free is a bit more of a challenge, sure you can eat potatoes, rice and corn cereals , but eventually you will get bored. With time and education you will see just how varied your diet can be, leading to a happier and healthier lifestyle. It may take some work in the kitchen, but in the end it will be worth it.
The biggest challenge to many that have to go gluten free is breakfast, lunch and snacks. Dinner is easy, meat, chicken, potatoes, vegetables all gluten free.
Breakfast Strategies- Eggs and quick Breads- you can use quick gluten free bread, like cornbread or any gluten free loaf.
You can use gluten free oatmeal, add fruit, milk and a sweetener. You can make a protein shake with yogurt and soy or almond milk if lactose intolerant. Try some peanut butter on gluten free bread or gluten free roll. There are also many breakfast bars that you can have to replace a meal, try different ones till you find one you like.
Being gluten free, having to eat gluten free takes some planning and time in the kitchen. It means you need to always prepare and know what the plans are to make sure your foods are available. Tomorrow I will go over some lunch and snack strategies.
:)
The biggest challenge to many that have to go gluten free is breakfast, lunch and snacks. Dinner is easy, meat, chicken, potatoes, vegetables all gluten free.
Breakfast Strategies- Eggs and quick Breads- you can use quick gluten free bread, like cornbread or any gluten free loaf.
You can use gluten free oatmeal, add fruit, milk and a sweetener. You can make a protein shake with yogurt and soy or almond milk if lactose intolerant. Try some peanut butter on gluten free bread or gluten free roll. There are also many breakfast bars that you can have to replace a meal, try different ones till you find one you like.
Being gluten free, having to eat gluten free takes some planning and time in the kitchen. It means you need to always prepare and know what the plans are to make sure your foods are available. Tomorrow I will go over some lunch and snack strategies.
:)
Tuesday, May 24, 2016
New Label Laws
Finally new label laws to help us all make informed decisions about the food we eat. The look remains the same with changes in type size for Calories, Servings per container, and Serving size.
-Manufacturers must declare the actual amount, in addition the percent Daily Value of vitamin D, calcium, iron and potassium.
-The foot note is changing to better explain what percent of Daily Value means.
-Added sugars in grams will be included on the label.
- Still required is Total Fat, Trans Fat and Saturated Fat, however Calories from fat will be removed.
-There will be updates in nutrients like sodium, fiber and vitamin D.
-Serving sizes must be based on amount of food and drinks that people are actually eating, not what they should be eating.
Just some of the positive changes made to the label, hoping to help consumers make better choices.
-Manufacturers must declare the actual amount, in addition the percent Daily Value of vitamin D, calcium, iron and potassium.
-The foot note is changing to better explain what percent of Daily Value means.
-Added sugars in grams will be included on the label.
- Still required is Total Fat, Trans Fat and Saturated Fat, however Calories from fat will be removed.
-There will be updates in nutrients like sodium, fiber and vitamin D.
-Serving sizes must be based on amount of food and drinks that people are actually eating, not what they should be eating.
Just some of the positive changes made to the label, hoping to help consumers make better choices.
Saturday, May 21, 2016
Lets Talk Quinoa
Although it is treated like a grain in recipes, quinoa is actually a seed and naturally gluten free. Quinoa cooks in less than 30minutes, making it the perfect weeknight staple. It's a perfect compliment for chicken and vegetables. One cup of cooked quinoa has 8 grams of protein and 5 grams of fiber making it what we call a super food. There are many different types flavors of quinoa be sure to check all labels for gluten free.
Friday, May 20, 2016
Healthy Gluten Free Snack Ideas
Most of us like to have a snack or two a day, whether its mid morning, mid afternoon or right before bed. It is important to try and pick a healthy snack, packed with nutrients and protein. I will list some hoping you can plan ahead of time to pack your snack and make the right choices.
1. Low fat Greek yogurt
2. A piece of fruit
3. Veggies with hummus
4. Whole grain gluten free toast with almond butter or peanut butter
5. A few almonds
6. Small sweet potato
7. Tuna with a few gluten free crackers
8. Celery with peanut butter
9. Part skim string cheese
10. Air popped popcorn
1. Low fat Greek yogurt
2. A piece of fruit
3. Veggies with hummus
4. Whole grain gluten free toast with almond butter or peanut butter
5. A few almonds
6. Small sweet potato
7. Tuna with a few gluten free crackers
8. Celery with peanut butter
9. Part skim string cheese
10. Air popped popcorn
Thursday, May 19, 2016
Healthy Meal Ideas
Here is a list of some healthy meals and snacks.
Breakfast- Gluten free whole wheat toast, whole grain gluten free cereal, peanut or almond butter, greek yogurt, bananas, mango, cherries, grapes, eggs, low fat cheese
Lunch- Salad with grilled chicken or turkey, fruit salad, veggie wrap on corn tortilla, tuna or egg salad on gluten free bread or roll, luna bar
Snack- Nuts, fruit, popcorn, yogurt, celery with peanut butter, cheese with gluten free crackers
Dinner- Lean cut of beef, salmon, grilled chicken, black beans, quinoa, sweet potatoe, vegetables
Dessert- Fruit, greek yogurt, frozen bananas, dark chocolate, protein shake, oatmeal
Drinks- water, almond or soy milk, milk, green tea and more water
Try to stay away from fast food, fried foods, frozen dinners, soda and too many baked goods.
Breakfast- Gluten free whole wheat toast, whole grain gluten free cereal, peanut or almond butter, greek yogurt, bananas, mango, cherries, grapes, eggs, low fat cheese
Lunch- Salad with grilled chicken or turkey, fruit salad, veggie wrap on corn tortilla, tuna or egg salad on gluten free bread or roll, luna bar
Snack- Nuts, fruit, popcorn, yogurt, celery with peanut butter, cheese with gluten free crackers
Dinner- Lean cut of beef, salmon, grilled chicken, black beans, quinoa, sweet potatoe, vegetables
Dessert- Fruit, greek yogurt, frozen bananas, dark chocolate, protein shake, oatmeal
Drinks- water, almond or soy milk, milk, green tea and more water
Try to stay away from fast food, fried foods, frozen dinners, soda and too many baked goods.
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