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One Day Without Gluten

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Staying clear from GMO, cholesterol, trans fats, high fructose corn syrup, preservatives, and gluten … is not easy. And it is a big challenge for all of those who do not have any other choices. People with celiac disease, for example, are overwhelmed by the diet challenges in eating gluten-free. To be in their shoes just for one day, we would like to look into what gluten-free menus look like and how we would enjoy one day without gluten.  

Our experts from Three Bakers Gluten Free Bakery, a craft bakery and producer of gluten-free breads, have helped us create the one-day gluten–free menu to give you an idea of what a gluten-free diet look likes. One Day Without Gluten, a nutritionally balanced plan, gives us easy-to-make gluten-free recipes that include three meals and a snack.

Dan and Jane at the Three Bakers gluten-free bakery.

What we should know

According to the Celiac Disease Foundation, “Celiac disease affects an estimated 1 in 100 people worldwide. The majority of those individuals (83%) are either undiagnosed or misdiagnosed. That means only 17% of people with celiac disease are correctly diagnosed. This is alarming given that studies show the later the age of diagnosis, the greater the chance of developing another autoimmune disorder, like Type 1 diabetes, thyroid disease and multiple sclerosis (MS).

Furthermore, undiagnosed patients or those who do not maintain a strict gluten-free diet can develop serious medical conditions including heart disease, anemia, osteoporosis, infertility, epilepsy, migraines and in some cases, intestinal cancer.

What’s for dinner?

A gluten-free diet means excluding the protein gluten, which is commonly found in prepared foods. If you want to try a healthy gluten-free diet, you do still have to include whole grains. This includes brown rice, buckwheat, quinoa, amaranth, and specialty gluten-free oats. They are rich in fiber, antioxidants and minerals such as magnesium, selenium, calcium, and vitamins B6, E and niacin. The U.S. Department of Agriculture recommends that you eat at least three servings of whole grains each day. It’s easy to do if you eat brown rice instead of white rice, trade rice noodles for wheat-based pasta and make your sandwich with whole-grain gluten-free bread instead of bread made with wheat flour. Thankfully, more and more stores are stocking the products and ingredients to make foods to accommodate the gluten-free lifestyle.

One Day Without Gluten

Breakfast

Breakfast is the most important meal of the day. So, start your day on the right foot with Three Bakers Avocado Toast made with Three Bakers gluten free 7 Ancient Grains.

Three Bakers Avocado Toast with Variations by Angela Litzinger

Serves 2

Ingredients:

Two slices Three Bakers 7 Ancient Grains Whole Grain Bread

1 small to medium avocado

lime juice

pepper and salt, to taste

Toast the Three Bakers 7 Ancient Grains Whole Grain Bread

Directions:

Open avocado. Remove half of avocado from peel and mash on one slice of toast with a fork. Mash second half of avocado on second toast slice.

Drizzle lime juice on avocado and season with salt and pepper.

12 Variations:

• Top avocado with a fried egg

• Add thinly sliced radishes

• Drizzle with Sriracha sauce

• Top with fresh spinach and broccoli sprouts

• Drizzle with honey and top with dried cranberries, diced dried apricots and pepitas

• Add sliced tomatoes and a dash of Italian seasoning

• Top with crisp bacon

• Sprinkle with sun-dried tomatoes and thinly sliced green onions

• Top with golden plum tomatoes and wilted spinach

• Add a dash or two of ground cumin and fresh cilantro leaves

• For a tropical treat, top with slices of ripe mango

• Top with smoked salmon and fresh minced dill

Snack

This is one of our favorite smoothies that we love to make for a morning snack or as an addition to a healthy breakfast. It is both delicious and nutritious with loads of vitamin C and potassium.

Easy Smoothie

Serves 2

Ingredients:

•    2 cups organic strawberries

•    2 cups kiwi

•    1 cup frozen banana

•    1 cup GF organic low-fat yogurt

Directions:

Use low fat yogurt as a base, combine all fruits and blend everything together until smooth.

Brunch

A strata – it is simply an Italian-style quiche using bread cubes instead of pastry crust. This strata is packed with plenty of spring vegetables such as asparagus, leeks, and mushrooms, however, feel free to use your favorites. Try using sautéed zucchini with ham and roasted red peppers and onions. Can’t do dairy? Simply swap out the milk for an unsweetened dairy free alternative and the cheese for your favorite dairy free cheese replacement.

 

Spring Brunch Asparagus Sausage Strata by Angela Litzinger

Serves 8

Ingredients:

 •    one loaf Three Bakers gluten free Max-Omega Bread cut into 1 inch cubes 1 pound sausage, cooked and crumbled 

•    2 tablespoons olive oil

•    1 leek, trimmed and thinly sliced

•    1 pound asparagus, trimmed and cut into 1 1/2 inch pieces

•    8 ounces small portabella mushrooms, sliced

•    salt and freshly ground black pepper, to taste

•    8 ounces grated gouda, about 2 1/2 cups or dairy free alternative

•    10 large eggs

•    2 1/2 cups milk or unsweetened dairy free alternative

•    Oil a 9” x 13” pan

Directions:

Spread Three Bakers Max-Omega Bread cubes in pan. Spread cooked sausage crumbles over bread cubes. Set pan aside.

Heat half of the oil in a medium skillet. Cook leeks until tender. Set aside in a bowl.

Heat remaining oil in skillet. Add asparagus, sprinkle with 1/2 tsp. each salt and pepper and cook stirring occasionally, until the spears are bright green and tender, about 3 minutes. Spread asparagus over sausage in baking pan. Add mushrooms to pan and cook until tender. Sprinkle mushrooms over asparagus. Sprinkle shredded cheese over vegetables. Top with leeks.

Whisk together eggs and milk. Pour over mixture in pan. Cover pan with plastic wrap and refrigerate for a minimum of 4 hours to overnight.

When ready to bake, preheat oven to 350 degrees F. Allow pan to sit on the counter while the oven is preheating. Bake strata until egg sets and the top browns, 40-50 minutes. Let cool for 10 minutes, cut into square pieces, and serve.

Dinner

Skirt Steak with Horseradish Tomato Quinoa Salad by Camilla Saulsbury

Serves 4

The sweetness of tomatoes is a wonderful foil to the distinctive bite of horseradish and watercress. Thin slices of skirt steak (quickly seared in a skillet), round out this inventive salad.

Tip: To mash garlic, working with one clove at a time, place the side of a chef’s knife flat against the clove. Place the heel of your hand on the side of the knife and apply pressure so that the clove flattens slightly (this will loosen the peel). Remove and discard the peel, then roughly chop the garlic. Sprinkle a pinch of coarse salt over the garlic. Use the flat part of the knife as before to press the garlic against the cutting board. Repeat until the garlic turns into a fine paste. The mashed garlic is now ready for use in your favorite recipe.

Ingredients: 

  • 1 cup quinoa, rinsed 250 ml

  • 8 oz. sugar snap peas, strings removed 250 g

  • 3 cloves garlic, mashed (see tip) 3

  • 4 tbsp. extra virgin olive oil divided   60 ml

  • 2 tbsp. prepared horseradish 30 ml

  • 11⁄2 tbsp. white wine vinegar 22 ml

  • 2 cups halved grape or cherry tomatoes 500 ml

  • Fine sea salt and freshly cracked black pepper

  • 1 lb.GF beef skirt steak cut into 4 pieces 500 g

  • 4 cups packed tender watercress sprigs 1 l

Directions:

In a large saucepan of boiling salted water, cook quinoa for 11 minutes. Add peas and boil for 1 minute. Drain and rinse under cold water until cool.

In a small bowl, whisk together garlic, 3 tbsp. (45 ml) of the oil, horseradish and vinegar.

In a large bowl, combine quinoa mixture, tomatoes, and 2 tbsp. (30 ml) of the dressing, gently tossing to combine. Season to taste with salt and pepper. Separately cover and refrigerate salad and the remaining dressing while preparing steak.

Generously season steak with salt and pepper. In a large, heavy skillet, heat the remaining oil over high heat. Add steak and cook, turning once, for 3 to 4 minutes per side or until crusty and medium-rare, or to the desired doneness. Transfer steak to a cutting board and let rest for 5 minutes. Thinly slice across the grain on a slight diagonal.

Add watercress to the quinoa mixture, gently tossing to combine. Divide salad among four plates. Arrange steak on top. Drizzle with the remaining dressing.

We hope you enjoy our One Day Without Gluten plan! Let us know how you like it.

Photo courtesy of Three Bakers & BP photostock

 


Rating: 1246 votes Current score: 3

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