Tasty Gluten Free And Dairy Free Breakfast Ideas
Following a strict diet plan may limit your options to eat most of your favorite meals. But what if youre on TWO different diets? If youre on a gluten-free or dairy-free diet, this does not mean youll have to eat bland, stale foods. In fact, Ive compiled a list of 15 tasty and nutritious gluten-free and dairy-free breakfast ideas that you wont get tired of!
Contents
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.
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!
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Gluten And Lactose Intolerance
A 2015 study showed that some with a celiac disease diagnosis that went on a gluten-free diet were actually doing so in reaction to symptoms caused by lactose intolerance rather than a non-celiac gluten sensitivity .
Additionally, research suggests that gluten alone may not be responsible for the symptoms produced by the condition currently called gluten sensitivity. Instead, it is showing that perhaps FODMAPs, a group of poorly digested carbohydrates, may be the cause of the symptoms instead. It is also important to note that wheat, barley and rye gluten-containing grains are all high in FODMAPs.
+ Gluten Free Dairy Free Snacks
Whether you have a food allergy, an intolerance, or simply choose to follow a gluten-free, dairy-free diet, finding snacks to fit your needs can be tricky. In this post, youll find more than 40 gluten-free dairy-free snack ideas to get you started!
From easy snack pairings to store-bought snacks to homemade recipes, weve got all the options here. Youll also learn what ingredients to avoid in packaged products and find tips for building satisfying, filling snacks.
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How To Start A Gluten And Dairy
Transitioning to a gluten and dairy-free diet 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 how to read a nutrition facts label, 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.
Why Do You Need ‘free From’ Recipes
Food intolerance’s are pretty common, more so than food allergies. Unlike an allergic reaction that can cause immediate and sometimes life threatening effects, the reaction of a food intolerance can cause abdominal discomfort. The best ways to battle an intolerance is to avoid certain foods or buy ‘free from’ alternatives.
We’re sharing a collection of Gluten Free and Lactose Free recipes which will keep your guests asking for more!
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Hot Chicken And Veg Curry
INGREDIENTS
Toppings – olives, pepperoni, peppers, anchovies, choose what you like
Base
7g fast action dried yeast
1 tbsp semolina
1 tsp salt
To make the base you need a food processor or mixer. Add the salt and the yeast into the processor and then add 275ml lukewarm water. Mix it on a slow speed until the dough starts to stick together and then speed up the mixer for 5-6 minutes. When the dough is thick, place it on a plate oiled lightly with olive oil and leave in a warm area, this gives the dough time to increase in size whilst you work on the pizza toppings. Olive oil into your frying pan and when hot add the chopped garlic cloves. Add the chopped tomatoes and leave to simmer for about 5-7 minutes, you want the sauce to thicken. Turn your oven onto 200C and whilst that heats, knead your dough and then split it in half to get your two pizza bases. Flatten and circle your dough, dust your baking trays with semolina and then place your pizza dough onto the tray. Add your tomato sauce, add your pizza toppings and spinach. Cook the pizzas for 5 minutes before adding an egg on each pizza. Leave to cook for an additional 10 minutes, then you’re done. Add your rocket and basil to decorate.
What To Eat On A Dairy Free Gluten Free Diet
There are many, many foods you can eat once you cut out gluten and dairy out of your diet. The simplest way in my opinion is to buy minimally processed, fresh whole foods that you already know and love. This list comes with over 130 foods in different categories that you can put on your weekly grocery list. Here are the main food groups you want to include on a dairy- and gluten free diet:
Since gluten and dairy are so common , even if a product doesnt necessarily scream: I have gluten in me!, its always best to read labels and if possible to buy products that are certified gluten free .
Heres the list with dairy- and gluten-free foods you can buy at the grocery store.
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Gluten Free Diet: Building The Grocery List
Gluten is a type of protein found in wheat, barley and rye, as well as foods made from these grains. Consuming even the smallest amounts can damage the intestines of someone with celiac disease. Because of this, individuals with celiac disease must follow a strict gluten-free diet. Here are a few tips on building a grocery list and navigating the aisles.
Build Your Grocery List
There are many grains and flours available that dont have gluten. Some safe choices to add to your grocery list include rice, wild rice, corn , sorghum, quinoa, millet, buckwheat, amaranth, teff, Indian rice grass and gluten-free oats*. These grains may be found intact, like when you buy a bag of rice, or ground into a flour. Some other gluten-free flours you may come across include sago, soy, potato, tapioca, garbanzo bean and arrowroot.
Other foods that are naturally gluten-free include single ingredient foods like fresh fruits and vegetables, milk, butter, eggs, lentils, nuts and seeds, fish and poultry, honey and water.
*Oats are, by nature, gluten-free. However, they are often contaminated with other gluten-containing grains during processing. Many individuals with celiac disease are able to tolerate about a ½ cup of dry gluten-free oats per day.
Keep It Off the List
In the Aisles
Finally, dont hesitate to speak to your grocer about grains you would like to have available in your store.
Tags
Are You Dairy Or Gluten Intolerant Is It Possible To Be Intolerant To Both
There are different symptoms a person may have when they find out they are intolerant to either gluten or dairy. Knowing the signs will help to ensure that you make the necessary dietary changes early on. The following guide will help to understand the types of intolerances and how to identify them.
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Milk And Dairy Products
- Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free.
- Some other products found in the dairy section, such as flavored yogurts, cottage cheese or puddings, may be labeled gluten-free.
- You cant count on ice cream to be gluten-free, even if it doesnt contain obvious gluten ingredients . Stick with a brand such as Breyers that labels its products gluten-free.
Read Also: Jasons Deli Gluten Free
Please Note That Ingredients Processes And Products Are Subject To Change By A Manufacturer At Any Time
Gluten free dairy free gift ideas. Gluten & dairy free diet: In a mason jar with a ribbon around the side and a handwritten recipe for yogurt parfaits. I cant wait to try them all!
5 out of 5 stars. Get the gingerbread granola recipe. In a cellophane bag tied with some christmas ribbon.
Soup & stew dairy free & gluten free instant pot recipes Each meal includes fruits, vegetables, carbohydrate, and protein with a shopping list for the week to make healthy lunches easier! 25 delicious gluten free & dairy free instant pot recipes.
Easy gluten free dairy free lunches #1. Lets start with the soup and stew! Including lots of chocolate, cookbooks, gift vouchers, alcohol, gift boxes and more!
What to get your paleo, vegan, gluten free, dairy free, toxin free, nut free, everything free, health crazed friend for christmas! Gluten and dairy free christmas gift guide. See more ideas about recipes, food, cooking recipes.
Ive tried a lot of chocolate chip cookie recipes. These are easily made with $2.99 floral tree forms you can find at any craft shop or order on line, some colorful pushpins and colorful candies. Another gift thats a fun craft for the younger kids to help make is a candy tree.
This is the closest ive found. Bell peppers, tomatoes, and cucumber slices. Whether you need gluten free instant pot recipes or dairy free instant pot recipes, these great ideas fit both menus.
Melting pot fudge gluten free gift box ideas Gluten free
Mason Jar Brownie Mix Recipe Brownie mix
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Why Should You Consider Going Gluten
Going gluten- and dairy-free are great ways to improve your health and quality of life. It is important to make the switch because it can have a significant impact on your overall health.You might be wondering why you should consider going gluten- and dairy-free. It is all about the benefits of this diet. For one, it helps people with celiac disease, but it also helps people with other autoimmune diseases like Hashimotos thyroiditis or rheumatoid arthritis.It also helps those who want to lose weight by reducing inflammation in their body. Gluten- and dairy free diets are not only good for your health but they are also better for the environment because they reduce greenhouse emissions in agriculture production.
Spicy Chicken Wraps With Avocado
2 chicken breasts
1 tsp chilli powder
1 pepper
Cook the chicken in a frying pan and when cooked, add the pepper, onion, garlic and chilli powder. Warm the tortillas for the recommended time on the packets. Squash a quarter of each avocado onto each tortilla and then serve the spicy chicken and vegetables onto the tortillas. There, done!
Who said cooking ‘free from’ meals would be difficult?
As we create safety shoes, for crews in the catering industry, we have some good ideas when it comes to food although we aren’t the professionals. But we are the professionals of safety slip-resistant footwear, if you are looking for inspiration on the next shoes you want to buy for work, visit our shop:
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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.
Proteins That Need A Second Look:
- Processed meats: Including hot dogs, pepperoni, sausage, etc. These may have gluten added, so be sure to check the ingredient list and avoid those with wheat gluten, wheat starch or wheat dextrin.
- Cold cuts: Its rare, but cold cuts may have gluten-containing ingredients added cross-contamination can also happen at the deli on the meat slicer.
- Ground meat: Ground beef or ground turkey can have gluten added in as filler. Be sure to check the ingredients carefully.
- Veggie burgers and other meat substitutes: Some flavors and brands are made with ingredients that contain gluten-check the labels.
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Vegan Plant Based Diet Meal Plan
You can mix and match the plant based diet meal plan options below to suit your tastes. The Bobs Red Mill products youll need to make them are in parentheses after the title. To grab the recipe for your favorites, just click on the link.
For FULL LIST OF RECIPES ready to print,
BREAKFAST
An energizing, make ahead smoothie packed with antioxidants, fiber, and probiotics! Just blend it up the night before and enjoy the next morning. The chia and oat combination help to thicken the smoothie and boost protein without any dairy!
- Smoothie with Bobs Red Mill protein powder or overnight protein oats
For those times you want a grab and go breakfast, a protein packed smoothie does the trick! I also love using this vegan protein and fiber boosterin smoothies! Rich in iron and omegas.
Raise your hand if you love pancakes or crepes for weekend brunch! These are tastier and healthier than anything you can order at a restaurant. Youll never guess there are no eggs to create the fluffy goodness!
Vegan sub Chickpea flour and Applesauce in place of butter and eggs.
- Homemade granola with coconut yogurt.
This granola is made from chia and buckwheat groats, which is rich in B Vitamins great for vegetarians!
LUNCH
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Types Of Dairy Sensitivity
Lactose intolerance is a common side effect of celiac disease. So it’s not surprising that in addition to avoiding gluten, many people with celiac also avoid milk products.
Other people may avoid dairy products along with gluten because of dairy allergies. Some adopt a vegan or Paleo diet for health or lifestyle reasons and steer clear of dairy. If you’re new to the idea of a gluten-free dairy-free diet, it will help to know the following terms.
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Lean Meats And Proteins
Every kind of meat you can think of thats as close to nature as possible is naturally gluten and dairy-free. Great, right??
So if you love beef, chicken, turkey, eggs, seafood, and pork well, youre in luck! Youre safe with continuing to eat these in your gluten and dairy-free diet.
Meat, eggs, and fish are all awesome source of protein, so you are set on keeping them in your meal rotation.
In my household, chicken and beef are the most frequently used proteins. My husband and son love eggs .
When it comes to buying meat and proteins for a gluten and dairy-free diet, your best bet is to buy organic and as close to nature as possible.
Once a meat source has any kind of processing or manufacturing to it basically if it comes in a package, thats where you need to start doing research and checking ingredients and labels to make sure theres nothing hidden in there during the processing.
In addition to the basics of beef, chicken, turkey, seafood, eggs, and pork there are other meat products that you may consider adding to your gluten and dairy-free diet.
These are more processed, so yes, you will need to do research on brands and ingredients, but they are still good choices if they suit your tastes and your body tolerates them.
We also enjoy in my household:
- Gluten-free chicken apple sausage
- Gluten-free pepperoni
- Gluten-free salami cuts
- Gluten-free ham
- Gluten-free sausage
