Quick Salads For Healthy Lunches
Fall Harvest Chopped Salad Top a mix or romaine and spinach with sliced apples, pumpkin seeds, pecans, and chopped rotisserie chicken. Drizzle with a balsamic dressing.
Cobb Salad Top romaine lettuce or other greens with a hard boiled egg, deli turkey, tomatoes, and bacon crumbles. Drizzle with dairy free ranch dressing.
Buffalo Chicken Chopped Salad Toss cooked chicken in your favorite buffalo sauce. Top romaine or other greens with the chicken, cucumbers, tomatoes, carrots, avocado, and celery. Mix ranch dressing with buffalo sauce and drizzle on top.
Spinach and Strawberry Salad Top lettuce and spinach with cooked chicken, sliced strawberries, avocado, and walnuts or pecans. Drizzle with a balsamic vinaigrette.
Chopped Asian Salad Combine romaine, carrots, red cabbage, almonds cooked chicken , mandarin oranges, and cilantro. Drizzle with peanut sauce and gently toss to combine.
What are your favorite healthy lunches? Let me know in the comments!
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Salmon And Asparagus Sheet Pan Meal
Here’s a solution to an easy gluten free dairy free dinner that pleases everyone: this baked salmon and asparagus recipe! Its simple, its elegant, but it tastes like something youd order at a restaurant. Roasting it up on a sheet pan with lemon slices and fresh herbs adds effortless flavor that feels fresh yet refined.
Tips For Eating A Gluten
Before we dive in, let me remind you that ALL recipes on Downshiftology are gluten-free. So really, that means you have hundreds of recipes to choose from. But Ive rounded up 40 or so of my favorites in this post for you today.
Starting a gluten-free diet may seem tricky, but it doesnt have to be. The key is to focus on all the things you can eat, and nourish your body with simple, wholesome, and nutritious ingredients. Thats the best way to make your gut happy!
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Madegood Granola Bars And Cookies
I recently discovered that MadeGood also makes cookies these are bitesize and come in a small packet which is perfect for taking with you when youre traveling or running errands.
Hummus And Carrots Or Gluten Free Crackers
Hummus is one of my favorite dairy free gluten free snacks . You can buy small cups of Veggicopia hummus online, which is certified gluten free.
I love to cut up carrots, bell peppers, or even cucumber sticks to dip in hummus.
An even lower prep idea is to bring a reusable baggie of gluten free crackers to dip.
Also Check: What Foods Have Gluten In Them List
Probar Bolt Energy Chews
Probably my favorite product by Probar is actually their Bolt energy chews. These things are sooo tasty, you will want to gobble up a whole bag at once.
These gummies will give you a much-needed burst of energy, whether youre in the midst of a long run or hike, or are just tired from a long day. They are certified gluten free and dairy free, and full of electrolytes and B vitamins.
My fave flavor is raspberry but they come in lots of other flavors, too!
Frozen Yogurt Dipped Fruit
In the summer, nothing is better than a cool treat. Grab your favorite fruit berries are awesome here and dip them in your favorite dairy-free vanilla yogurt.
Place them on a parchment-lined sheet pan and freeze for a few hours. Any dairy-free yogurt will do, but I particularly love the coconut yogurt.
Get the recipe here: Instant Dairy-free Frozen Yogurt
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Cookies Graham Crackers & Baked Goods
- Enjoy Life products Enjoy Life is a specific allergy-friendly food company, and these were a lifesaver for me when I had to eliminate multiple foods for nursing. You can find cookies, granola bars, chips, and more. , but you can also find them at most major grocery stores .
- Simple Mills soft baked bars, crunchy cookies, soft-baked cookies, and baking mixes
- Kinnikinnick Graham Crackers It can be tough to find both gluten-free and dairy-free graham crackers, but these check off both those boxes .
- Natures Bakery Gluten Free Fig Bars These are like the gluten free and vegan version of a fig newton so good! Keep in mind that they do make a regular whole wheat version of these bars, so if you need to be gluten-free be sure to specifically scope out the gluten-free one.
The Thing With Dairy And Gluten
Gluten and dairy are delicious, I know, lets not pretend. LikeI dream of crawling into a giant pita bread with cheese in it and eating my way out almost every night. But dairy and gluten can cause a lot of trouble for many people all over the world and most of us dont even know it! Like myself, I never really had digestive issues after eating bread with cheese, so I thought: Im good. Seems like I won the genetic lottery. Smart, beautiful, humble and can eat pizza without having to cut it out of her stomach.
Turns out, my sensitivity to gluten, dairy and about 20 other types of foods shows up in other symptoms. Like pains in my joints, my muscles, my headSo yeah, I did a test, that cost me a lot of real money, not crypto, some dignity and a broken vein. Im in the process of eliminating the 20+ foods they found I shouldnt eat. And by eliminating I mean, eating everything that I already have in my fridge and not buying them anymore. I need to come up with new recipes and I will record the best ones here then probably share the meal plan, because I cannot keep anything for myself, but actual food.
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Tomato & Arugula Balsamic Pasta Salad
This is such a great recipe! Simple to put together, filling, healthy, refreshing and absolutely flavourful. I love how I am able to make ahead healthy work lunches with this recipe, and it is also versatile- I can choose to mix in other ingredients! The best part of this recipe is that it is good for the pocket, especially for a student like myself. I see this as a staple from now on. Amber
This was incredible! Its hard finding good vegan pastas and this one DELIVERED! Ive even made it for my non vegan friends and they love it too. Thanks! Amy
Simple Homemade Snack Ideas
Of course, outside of pre-made store-bought snacks, you can easily create your own delicious and healthy snack combinations. Here are a few simple quick ideas, and then youll find more in-depth recipes below!
1. Nut or seed butter with rice crackers. There are so many nut and seed butters to choose from, so this snack is very versatile. Switch it up with pumpkin seed butter, pecan butter, sunflower seed butter, or even watermelon seed butter. You can also make your own by grinding nuts or seeds in a food processor. If your rice crackers are flavored, make sure they dont have any dairy in the seasoning.
2. Roasted chickpeas. Chickpeas, or garbanzo beans, are an all-in-one snack! Theyre packed with fiber, protein, and carbohydrates. You can make your own at home by tossing chickpeas with a little oil and gluten-free seasonings, then roasting at 400°F for about 20-30 minutes.
3. Dairy-free yogurt with gluten-free granola. There are so many options for dairy-free yogurt today, so pick your favorite! Popular non-dairy yogurts are made from coconut, soy, almonds, and even cashews. Pair with certified gluten-free granola for a nice crunch.
7. Rice cake with nut or seed butter and banana slices. Rice cakes are an easy gluten-free option and can be found in most grocery stores. However, they dont do much to fill you up when eaten alone. Make it a snack by pairing with your favorite nut or seed butter for protein and banana slices for carbohydrates and fiber.
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Days Of Gluten Dairy And Egg Free Comfort Food
Do you remember the days when it was easy to just walk into the kitchen and throw together a simple dinner or breakfast?
Do you remember the time before you had food allergies and intolerances in your familythe time when it was simple to plan meals and grocery shop?
Cooking seemed easier when you didnt have to consider each and every ingredient you put into your recipes. It used to be more fun. I believe that it can still be fun. I believe that you can enjoy amazing,easy recipes even when cooking for multiple food allergies.
Ive had to make many changes to my diet since Ive had children. My firstborn was and still is sensitive to gluten, so I was gluten free for several years. When my second son was born, he had issues with reflux, and that coupled with his laryngomalacia made me change my diet once again. I eliminated dairy, egg, soy, and corn in addition to gluten.
If you know what its like to be a nursing mother to a baby with reflux and food sensitivitiesif you know what its like to be a hungry nursing mother and have limited food choices because you are trying to keep your baby comfortable, these recipes are for you.
If you have little children with food allergies and sensitivities who want to eat fun kid foods like pizza and macaroni and cheesefoods that unless they are heavily modified, would not agree with their food restrictions, these recipes are for you.
Why Follow A Dairy
Well, let me explain.
You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.
But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.
You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.
On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.
Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.
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How To Shop For Dairy Free Gluten Free Snacks
Luckily these days, there are actually a lot of dairy free gluten free snacks on the market, as well as recipes you can make yourself. If youre just starting to eat with these restrictions, you might feel a little overwhelmed though! Here are some tips when youre shopping for snacks at the store:
First, lets start with dairy, because thats the easier one. Dairy is one of the top 8 food allergens, so it must be listed on a food label either in plain language or in a Contains: Milk statement.
If you dont see any dairy in the ingredients or in an allergen statement, you can rest assured that it should be fine to eat. Just dont forget to thoroughly look at the ingredients manufacturers do not have to use the contains statement as long as it is clear in the ingredients.
Gluten is a little trickier, because manufacturers are not legally required to label for gluten itself . The Gluten Intolerance Group has a complete list of ingredients to avoid, as well as a handy reference card that you can also download and use when eating away from home.
If you are avoiding gluten due to celiac disease or a sensitivity, look for the following options when shopping:
Also, be aware of products that include a statement about possible cross-contamination. Just because a product doesnt include ingredients with gluten doesnt mean that the product has not been contaminated with gluten during processing.
Beef Or Turkey Sticks
Beef or turkey sticks are probably one of my favorite snacks for eating on-the-go.
Whether its stashing snacks in the car, for hiking or camping, or just having something that doesnt need to be refrigerated, I love having these around. Find a gluten-free option you love, like these Chomps Sticks, and keep some handy.
I love the Chomp Sticks brand, because they come in both a larger size and smaller kid-friendly sizes called Chomplings, which pack up well for hiking or the beach especially for kids.
You can find them in a variety of flavors like Original Beef, Jalapeno Beef, Italian Style Beef, Sea Salt Beef, Cranberry Habanero Beef , Original Turkey, Jalapeno Turkey, and Salt & Pepper Venison.
Try a sample pack of Chomps sticks here.
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Foods That Are Gluten And Dairy
Transitioning to gluten and dairy-free food can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning food labels, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.
Canned Tuna With Gluten Free Crackers
I would advise you to only buy safe catch tuna, which is better for both the environment and yourself. You can buy safecatch tuna tins that have easy open tabs, so no can opener needed. And for gluten free crackers, I really like Simple Mills!
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