What Is A Gluten And Dairy
A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.
Learn About How To Cope With Becoming Glutened Or Dairy
Everyones body responds differently to these two ingredients and when you take them out of your diet, your physical response will become much greater than when you were giving it a steady stream into your body.
While you may not know how big or small your reactions will be, it doesnt hurt to consult either your doctor or a few websites to find out the best ways to combat becoming glutened or dairy-ed.
Read here for my full step-by-step process for menu planning on a gluten and dairy-free diet.
I offer a weekly gluten-free dairy-free recipe and menu planning service called if youd love some inspiration and support on getting tasty healthy meals to the table.
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Are Toaster Waffles Vegan
You can enjoy delicious toaster types of waffles without any animal products at all. All of the ingredients used in making toaster waffles are plant-based, meaning that they contain nothing from animals.
There are two types of toaster waffles: sweet and savory. Sweet toaster waffles are typically made using sugar and vanilla flavoring. Savory toaster waffles are usually flavored with seasonings like cayenne, garlic powder, and chili flakes. Some brands may add bacon bits or sausage patties.
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Are There Any Animal Products In Waffles
There are many reasons why vegans should steer clear of waffles.
First, there is no way to tell whether any given waffle recipe calls for dairy products from cows, goats, sheep, or other types of animals.
Second, many waffle recipes also call upon baking powder, which is derived from bone char, an ingredient that is created by burning bones.
Third, some waffle recipes contain butter and eggs, which are two ingredients that vegans typically refrain from using due to moral concerns.
Fresh Herbs For Garnish
A completely optional component to your gluten-free dairy-free snack board are fresh herbs for garnish. In the fall and winter, I like to add some sprigs of rosemary.
In the spring and summer, I like to add some parsley, mint, or basil. Whatever you have on hand or can pull from your garden, you can add to your charcuterie board!
Really, youre not going to be eating these herbs on the snack board, but the greenery pops and sure can make everything look a little prettier.
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Calcium Not Just From Dairy
Adults need 700-1000mg of calcium in our diets, per day. Pregnant, post-menopausal women and older adults may need more. In general, we are led to believe that we do not obtain sufficient calcium if we do not consume milk and dairy produce. However, calcium is readily available in foods such as canned fish , green leafy vegetables such as watercress, kale and broccoli, nuts, seeds, dried fruit, pulses and whole grains, and is increasingly fortified in a variety of foods. If you are following a dairy-free diet, try to ensure it is nutrient dense and full of whole foods. Speak to your GP if you suspect you may be at risk of nutritional deficiency including calcium deficiency.
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I hope that if youve been thinking about what to serve as a gluten-free dairy-free appetizer that this gluten-free dairy-free snack board has been inspiring to you!
Pick a few ingredients, arrange them on a board, and wow your friends!
Remember, the key is choosing ingredients that work for your gluten and dairy-free diet!
When you do that, youll have an amazing and delicious snack board that not only tastes good, but will impress anyone who gets to enjoy it!
Find more gluten -free appetizers that are also dairy-free here.
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Gluten Free & Dairy Free Recipes
Our Healthy Living Whole Foods Cookbook has lots of gluten-free and dairy-free recipes. Use the cookbook’s online search tools to find exactly what you are looking for. You can check the “Gluten Free” and/or “Dairy Free” box to see only those types of recipes. Enjoy and share what you like with your family and friends!
What To Eat On A Gluten
You can basically eat all the foods that dont contain gluten or dairywhich excludes about 96% of all processed foods out there. But lets focus on what we can eat!
Fruits And Vegetables. Greens, berries, cruciferous and starchy vegetables, bananas all fruits and vegetables are dairy-free and gluten-free and youre welcome to eat plenty of them Fruits and vegetables are full of antioxidants and super beneficial for your health, so they should be the foundation of your everyday diet.
Herbs And Spices. Basil, mint, dill, turmeric, rosemary, even black pepper! Its no secret herbs and spices have healing properties and can give any dish that little special something.
Nuts And Seeds. Chia seeds, flaxseed, walnuts, almonds, cashews there are many choices here. Similarly to fruits and vegetables nuts and seeds are full of antioxidants and essential nutrients that the human body just needs.
Protein. The best choices here are eggs, fish, seafood from a sustainable source and poultry.
Fiber-Rich Foods. You can have lentils, beans, chickpeas and all the gluten-free grains like quinoa, buckwheat, millet or amaranth. For this week well skip the oats since most varieties are contaminated with gluten.
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Gluten And Dairy Substitutions
Eating gluten- and dairy-free can help reduce inflammation in the body if you are allergic or have an intolerance to these foods. The goal every day is to have balanced meals with a structure in place for gluten and dairy-free meal options. When you are going out to eat at restaurants, you can look at the menu ahead of time or ask for the gluten and dairy-free menu if one is available. Aside from your own knowledge of foods, you can ask the workers to be sure what you have ordered does not contain any gluten or dairy in it- let them know that you have an intolerance or allergy and make your intention really clear. Eating gluten and dairy free doesnt have to be difficult, you can be casual about it and set your intention to make sure you are feeling the best that you can!
Meat Poultry And Fish
Meat, poultry and fish are excellent sources of protein and do not contain any gluten, eggs, dairy or soy. Use these protein-rich foods at most of your meals to get enough protein into your diet. Buy fresh meat, poultry or fish whenever possible. Avoid any option that is marinated, seasoned, breaded or in a sauce to avoid the ingredients you cannot tolerate.
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If You Cant Find It Grind It
That doesnt just apply to poorly driving a vehicle with a manual transmission.
Gluten-free specialty products are pricey, but they dont have to be.
By purchasing grains that are not yet ground, you get several benefits. First, the shelf-life is often longer. Secondly, you can save a fortune from the cost of the specialty flours by grinding them yourself. I have both an electric grinder and an off-grid, manual grinder. If you are committed to gluten-free eating, youll recoup your grinder investment fairly quickly. Dont skimp on quality grinding grains is tough work. The WonderMill is a good choice because it comes with a lifetime warranty.
It doesnt save you money if you must continuously replace flimsy grinders. On that same note, from someone who learned the hard way: dont try to use your blender or food processor for this unless it is specifically rated to grind grains, like this attachment for your Kitchen-Aid Mixer.
A Note On Trace Ingredients
Depending on the severity of your allergy or intolerance, it may be necessary to avoid items that are processed on shared equipment.In my case, my baby was fine when I ate items that had trace amounts of allergens, but not when I ate items with dairy, soy, or egg as an actual listed ingredient.So even if it’s not listen, it’s always important to double check the label for the fine print if you are dealing with a severe allergy. In the list below, I’ve noted most of the items with *Trace to give you a heads up to look closer.
Its also easy to forget that fruits and veggies are all dairy & soy-free!
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What Are The Best Gluten
- Avocado Oil: La Tourangelle
** Bobs Red Mill products are gluten-free and dairy-free. However, they may be manufactured in a facility that also uses tree nuts and soy, so please be sure to check the labels if you are soy intolerant.
This article may contain or other affiliate links, which means I receive a small commission if you make a purchase by clicking those links.
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What To Serve Your Gluten
When it comes to serving your gluten-free dairy-free snack board, you can go any which way you want.
When Im at home, I often pile these different ingredients up on my cutting board and let everyone come graze as they pass by.
Last year for Christmas when I brought a snack board to a family gathering, I put everything in a roasting pan, because I needed the sides to keep everything in place while I was transporting it there.
The thing about snack boards is that the idea is that its casual.
Even if things look fancy when all put together, because it looks like everything has a place, you and I both know its not about expert precision on where things go.
Its just about putting things on the board, and filling in the spaces to make it look pretty and complete.
Choose from cutting boards to a plate or platter to a roasting pan if youre traveling. Pizza stones or pans or baking sheets work just as well.
Get as creative or simple as youd like!
I also like having a few small dishes and ramekins for some hummus and dips on hand. That way I can place my dips on the board, then fill in around them, since they take up the most space.
For the most part, all the other ingredients can be arranged around these somewhat harder lines.
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Getting The Nutrients You Need
Restricting foods in your diet can increase your risk of nutritional deficiencies. According to a 2016 study in Clinical Nutrition, gluten-free diets are lacking in fiber, vitamin D, vitamin B12, iron, zinc, magnesium and calcium. These nutrients are important to digestive health, energy production, bone strength and immune function.
If youre also cutting out dairy, your calcium intake can be severely limited. Calcium and vitamin D work together to support bone health a deficiency in both nutrients can lead to weakened bones and osteoporosis. Its important to identify alternative sources of these nutrients in gluten- and dairy-free foods and include them in your daily diet.
Regularly eating these gluten- and dairy-free foods will help you get enough of these important nutrients:
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Primal Kitchen No Dairy Mushroom Gravy
Ingredients: water, portabella mushroom broth* , diced portabella mushroom*, tapioca starch*, cashew butter*, coconut cream*, coconut aminos* , mushroom base* nutritional yeast*, sea salt, onion powder*, garlic powder*, onion juice concentrate, thyme*, black pepper*, rosemary*. *organic. contains: cashew, coconut
Ingredients: brown rice flour*, tapioca starch*, tamari powder* , sea salt, onion powder*, nutritional yeast, garlic powder*. *organic ingredients. contains: soy.
Where to Buy: Vitacost, , Natural Food stores, Kroger stores
Ingredients: brown rice flour*, tapioca starch*, tamari powder* , sea salt, onion powder*, nutritional yeast, garlic powder*, thyme*, parsley flakes*, rosemary*. *organic ingredients. contains: soy.
Where to Buy: Vitacost, , Natural Food stores, Kroger stores
Ingredients: tapioca dextrose, potato starch, matzo meal , salt, cottonseed oil, caramel color, onions, tomatoes, mushrooms, garlic, white pepper, paprika. contains: wheat.
Where to Buy: , Kosher section of Major Grocers
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Why Is The Mediterranean Diet Easy To Stick To
There are a number of reasons why the Mediterranean diet is simple and non-demanding. First off, you do not have to starve. The Mediterranean diet plans are balanced and include all the essential nutrients needed for the proper functioning of your body. There are a couple of insignificant restrictions on the foods you may eat. You may eat as many times a day as you want. Moreover, you are allowed to have nuts, seeds, and berries as your snacks in-between meals . Practically, you can eat whenever you want during the day and benefit from it.
Another reason why following the Mediterranean meal plan is not hard is that it does not require you to count calories . Your main task on the diet is to cut down on unhealthy foods. Practically, you need to substitute products high in unhealthy fats and sugar with healthier ones. Thus, you will naturally reduce your calorie intake.
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Are Potato Waffles Vegan
Potato waffle recipes abound online, but most of them contain eggs, dairy, butter, or some combination thereof. But what about potato waffle house? Are they vegan? Well, yes and no.
Theyre technically vegan because potatoes arent considered meat, but they do contain egg whites. So while theyre technically vegan, theyre not completely free of animal products.
How To Build A Gluten
Well help you discover the best gluten-free foods in our stores so you can plan ahead, create a shopping list and stock up with ease.
It doesnt matter if youre a gluten-free beginner or experienced eater a trip to the grocery store can be stressful. What can you eat? What do you avoid? Good news: From bakery to dairy to grocery, our aisles are well-stocked with gluten-free must-haves. Use this handy grocery list to discover your favorite gluten-free foods and brands so you can plan ahead and shop with confidence.
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Why We Need Safe Snack Options:
My son has a wheat and dairy food allergy, and I have friends with Celiac disease so I personally know the pain of having to turn over every product in the store desperately looking for allergy free options to feed him. Most snacks are filled with dairy products and laden with gluten. I hope that whether you have a gluten-free diet, gluten-free dairy-free diet, or some other food restriction that this list will help you find options you can enjoywhether that be for a school snack, after-school snacks, late night snacks or whatever time of day the munchies hit ya. I dont want you or your loved ones getting hangry because they cant find a safe snack. I have everything from energy bars, crunchy snacks like popcorn, pretzels, and chips, to jerky, fruit, and more. This long list of great ideas should give you something even for the picky eaters. Theres a nice range between guilty pleasure foods and healthy snack ideas. Be sure to share these free snack ideas with your allergy friends!
Dairy Free Gluten Free Grocery List
Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, Ill receive a small commission at no extra cost for you, which helps me cover the costs for this blog.
This is a healthy dairy free gluten free grocery list you can use when grocery shopping on a gluten free dairy free diet.
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