Tuesday, March 21, 2023
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Gluten Free Dairy Free Sugar Free Diet

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Avoid Sugar For Good Health

Gluten Free Dairy Free Sugar Free Diet Recipes – and CHEAPER too!

Not only is sugar implicated in leaky gut syndrome and heightened inflammation, according to Kresser, it may also be linked to a number of other health concerns like Type 2 diabetes and obesity, which in turn can increase your risk for cardiovascular disease and cancer. Further, sugar consumption is directly linked to diabetes even when outside factors like obesity, alcohol use and sedentary lifestyle are taken into account, according to a study published in the February 2013 issue of the peer-reviewed journal, “PLOS ONE.”

Healthy Baking : Sugar Free Gluten Free Dairy Free Desserts

I have a confession to make: I eat brownies for breakfast.

But these arent just any brownies. Theyre all-natural, antioxidant-rich, gluten-free, dairy-free, sugar-free brownies that are packed with protein, fiber and healthy fats. And did I mention that they are delicious?

Thanks to a new breed of healthy natural sweeteners low glycemic flours and slimming fats , you can whip up delicious treats that pack serious nutrition too.

And today Ill prove it to you. In this brief article you will discover:

  • How to develop structure in your baked goods so they come out of the oven fluffy, tender and moist without the use of gluten or any grains at all.
  • How to achieve all the sweetness you desire using all-natural sugar substitutes that wont spike your blood sugar or sour your health.
  • Which healthy fats you can rely on to create buttery-richness in your baked goods without the use of dairy or trans fats.

And finally, Ill share the best fat substitutes and egg replacers for people with allergies and special dietary needs.

So lets get started!

Literally Everything In The World Has Added Sugar

I learned to read labels. A lot of surprising foods from potato chips to dried fruit contain added sugar. I also learned that my favorite brand of dried mangos had no added sugar, but the bag was considered two servings worth of mango. I used to eat the whole bag in one sitting, which is an entire day’s worth of carbs. When I did feel the urge to eat something carby, I kept myself to one serving.

Recommended Reading: Heath Klondike Bar Gluten Free

Felicia S Reignited Her Health Goals & Dropped 6 Sizes

As far as clothes go, Ive nearly cut my waistline in half! Going from a size 14, all the way down to a size 8 The other day I turned 30 and I can confidently say, this is the best Ive ever felt 310 will always be my success story!

Anyone who is wanting to lose weight and surround themselves with the support and encouragement from others who are also on the same journey for weight loss, in addition to receiving help and guidance from professional health coaches along the way!

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You get to choose one flavor and then all the shakes in your bundle will be that same flavor you chose!

What Snacks Are Gluten

The paleo diet is based upon the dietary routines of the ...

Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or crackers, consider choosing:

  • Fruit and nut butter
  • Jerky
  • Leftovers

If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.

Get my full list of the best gluten-free and dairy-free snacks.

Also Check: Purely Elizabeth Granola Costco

Things Ive Learned About Cooking Without Gluten Dairy Nuts And Sugar

A year ago, if you had asked what my favorite foods were, I would have replied, bread, butter, bread, almonds, bread and did I mention bread? I pitied my gluten-intolerant friends and rolled my eyes at the trendiness of everything-free diets. So of course it happened: I found myself struggling with health problems, followed by the discovery that I, too, was one of those people who couldnt tolerate gluten, dairy, nuts, or refined sugar. As someone who loves and works in food, this seemed like a tragedy. Little did I know it would reinvigorate my cooking, not to mention my health and happiness.

Last fall I finally got sick of being sick. Without veering into TMI territory, Ill just say I had been suffering for months, and even years, from digestive troubles, skin conditions, migraines, fatigue, mild depression, you name it. My health practitioner suspected I might be eating something I was allergic or sensitive to and suggested an elimination diet. Thats where you stop eating certain foods for a period of time and note any symptoms as you add them back in, one by one.

Desperate to get to the bottom of my health problems, I agreed to go a month without eating common trigger foods like gluten, corn, dairy, eggs, nuts, soy, and refined sugar.

Note: This post is not meant to suggest any specific way of eating or to provide health advice but simply to share some things Ive learned about eating and cooking with joy and passion, even when you have to make difficult changes.

Low Glycemic Sweeteners: Sweetening Power That Wont Sour Your Health

Few of us have the willpower to resist a freshly-baked, meltingly delicious, chocolate chip cookie. The smell wafting out of the kitchen and the sight of their gooey goodness is just too enticing to pass up.

Unfortunately, most of us go through life indulging, only to suffer from post-dessert guilt and sugar-induced sluggishness. Or we deprive ourselves for the sake of our health and waistline.

But thanks to all natural, low glycemic sweeteners, desserts are back on the menu for the health-and-body conscious crowd guilt free!

Unlike the chemical-laden, artificial sweeteners that we warn about and disallow at Healing Gourmet, these natural sweeteners provide a powerful punch of sweetness, without the toxic side effects.

And because they are low glycemic, they wont spike your blood sugar the way sugar does.

Heres the rundown on natures sweetest sugar substitutes that wont sour your health:

Recommended Reading: Dairy And Soy Free Protein Powder

Three Months Sounds Long But It Is Totally Doable

When I agreed to do the video I had no idea we were committing to three months. It does make sense because A1C measures glucose attached to hemoglobin and those cells live about three months. For the first four weeks I was super committed and unwilling to waiver. By two months, I fell into a short depression that there was so much time left. Then something magical happened and I stopped worrying about it. The diet just became normal and I didn’t worry about an end date. In retrospect, I am glad it was three months because now I think it is a more viable lifestyle for me moving forward.

Tips For Starting A Gluten And Dairy

KETO GROCERY HAUL | Sugar-free, Gluten-free, Dairy-free, Low Carb

Removing gluten and dairy from your diet can feel overwhelming, but there have never been more dairy-free and gluten-free options available in the grocery store. Here are a few tips to help you ease into the process.

  • Take inventory of your pantry and refrigerator foods and purge anything with gluten and dairy to give yourself a clean slate. Pay special attention to any processed foods’ labels to ensure there aren’t any hidden gluten or dairy ingredients.
  • Educate yourself on ingredients you need to avoid so you don’t inadvertently eat something you’re trying to avoid.
  • Remember, there are way more foods you can eat than foods you can’t, so focus on building your diet around real, whole foods that are nutrient-dense and easy to mix and match.
  • For any packaged or processed foods, look for the certified gluten-free symbol to avoid gluten and the certified vegan or Pareve symbols to avoid dairy products. Anything that’s labeled “Whole30 compliant” is also gluten and dairy-free. These are a great “shortcut,” so you don’t have to read the whole label, and you can rest assured they haven’t been cross-contaminated. When eating out, let your server know you can’t have gluten or dairy to ensure they don’t serve any sauces or seasonings with hidden gluten or dairy ingredients.

Recommended Reading: Gluten Free Pizza Crust Publix

You Can Get The Cheese Sauce Recipe Along With Nine Other Dairy Substitutes Here

Take note of the fat content in your dairy replacements. It will make a difference in taste and texture of your food. If you want dairy-free ice cream, you need to use a replacement with a high fat content. If you are making yogurt, the fat doesnt matter so much.

Be Careful with Coconut when Going Dairy-Free

One of the most popular dairy substitutes is coconut. Coconut milk works amazingly well for ice cream due to its high fat content. I actually prefer the texture of coconut milk ice cream to dairy ice cream!

Coconut milk is also super easy to make and works in most recipes. Plus it makes delicious yogurt. Coconut oil is a popular healthy fat in the real food world too. It makes a great butter replacement.

That being said, more and more people are becoming allergic to coconut. My third child had an extreme coconut allergy starting at five months old. We had to avoid every food from palm trees . So observe how your child responds. Many people with a nut allergy find they dont tolerate coconut either. Though technically not a nut, it can be problematic.

We dont use many coconut products in general. Occasionally we use some coconut water, MCT oil, and refined coconut oil .

Tips For Starting A Gluten

Learn how to improve your health, reduce inflammation, and fight chronic disease with these tips for starting a gluten-free and dairy-free diet. This article reviews the basics and a plan for eliminating both gluten and dairy.

The terms gluten-free and dairy-free seem to be everywhere lately. Many people go gluten-free and dairy-free to help manage chronic disease, food sensitivities, and inflammation.

Both gluten and dairy are common allergens and and can cause issues in many people. But, what are the best ways to get started on a gluten-free and dairy-free diet?

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Gluten Free Dairy Free Egg Free Savory Breakfast Burrito

You can easily prep elements of this savory breakfast idea ahead of time making it a cinch to pull together for an easy weekday breakfast or lunch!

Instead of the regular bean and potato vegan burrito I incorporated some healthy complex carbs, a probiotic rich ingredient , nutrient rich sprouts and a delicious avocado sauce that provides moisture and enhances all those flavors.

For an extra kick I added this organic sugar free ketchup it has clean ingredients, absolutely no sugar and it comes in a glass bottle.

Why Make These Gluten Free Dairy Free Sugar Free Breakfasts


In any case, the whole idea behind these savory breakfast ideas is that you have the freedom to tailor them to your liking. Unlike with something like cereal, with these savory options you can tweak, chop and change up the ingredients.

  • The mix of protein, veggies, healthy fats and fibre in these sugar free savory breakfast ideas will keep you and your kids full until lunch.
  • These savory breakfast ideas will prevent you from snacking on something less healthy and make your weight loss easy.
  • You can prepare some of these savory breakfasts in advance and take them to-go in your lunch box as well.

If you try any of these gluten free dairy free sugar free savory breakfast ideas, please feel free to share your opinion or rate them in the comment section! You can also tag them on Instagram with #healthytasteoflife so that I can see them!

Also Check: Jersey Mikes Gluten Free Bread

Friday: Instant Pot Teriyaki Chicken

Servings: 6

21 Day Fix Container Counts per Serving: 1 Red, 1/4 Purple, 1/2 tsp, 2 sugar teaspoons

Weight Watchers Blue Plan Points : 5

Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, Id love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me or find/tag me on Instagram thefoodieandthefix

Dont Miss: Gluten Free Pita Bread Publix

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.

Also Check: Is Lipton Onion Soup Gluten Free

Dairy Free Gluten Free Soy Free And Sugar Free Recipes

This collection of recipes features dairy free, gluten free, soy free and refined sugar-free recipes. PLEASE NOTE: Some of the recipes below require minor adjustments. Check the notes for substitution suggestions.

  • Daniel Bishop

    My four year old is allergic to soya/dairy/wheat and has a intolerance to black current. Is there any recipes you can send my way as the wheat allergy has only just been diagnosed and I am struggling with what I can make for her to eat without making her ill. Any help would be much appreciated. Thank you

  • Kate

    Hi, Daniel. That definitely sounds challenging. You can find gluten-free recipes on my blog by going to the menu bar, choosing Diet and choosing which tags to search. I have organized them under Gluten-Free, GF & Dairy-Free, GF & Vegan, Soy-Free, etc. I think youll be able to find some recipes there to help! All the best.

  • Kate

    This is such a kind comment, Erika! Im glad to have a small part in bringing joy back to your kitchen. All the best on your transition.

  • Jamie Roberts

    May 26, 2019

    After a devastating diagnosis of MS it became critical that I change my diet. My first thought was no dairy, soy, gluten OR sugar what CAN I eat? Ive found some yummy sounding thinks here!! Thank you!

  • Kate

    May 29, 2019

    Im sorry to hear about your diagnosis! I hope you can find some things that can help, Jamie.

  • Ronald F Gates

    Do you know of a flour receipt that can be used for baking that is dairy free, gluten free and soy free?

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