Nowadays there is increasing demand for all kinds of free from products because of a wide variety of health fads. However, for those who are suffering from Coeliac disease, rather than being a lifestyle choice eliminating gluten from the diet is necessary to prevent all the nasty side effects. Whilst the heightened demand has led to an increase in readily available shop-bought products, going back to basics and creating your own gluten-free takes can be a more delicious and nutritious option.
An important distinction to note is that Coeliac disease is not an allergy or intolerance (think peanuts or lactose) but an autoimmune condition and as such ingesting any form of gluten be it from wheat, barley or rye should be avoided at all costs (1). This post will cover several different recipes which can be used as a basis to cook a gluten-free diet.
Courgette Fritters with Smashed Avocado and Roasted Tomatoes
This tasty meal can be eaten as a brunch, lunch or even a light dinner. Enjoy 3 of your 5 a day in one sitting with this colourful selection. The addition of both pea protein and ham ensures that the protein content is more than sufficient. This can be seasoned according to taste so whether you like yours with a kick or more mild there’s an option for everyone! (2)
Mushroom Bhaji
This dish is a great one if you’re pressed for time but still want to eat something hot and delicious. This take on mushroom bhaji is not spicy and instead gets its flavour from plenty of garlic, ginger, and onion (all great for reducing inflammation)! (3) Enjoy this at any time of day for a flavour filled way to help restore your gut and boost your energy. (4)
Spiced Chicken Salad
This appetising salad offers a more exciting meal than the standard Caesar or Niçoise salads typically prepared. The spices are complemented by the creamy avocado and sweet mango to create a well-balanced dish. Enjoy the contrast in textures between the crunchy asparagus and radish compared with the soft and smooth mango and avocado. This salad works well eaten at home or perhaps taken out to eat at work or on a picnic! (4)
Chocolate Brownies
This gooey, fudgy brownie recipe is great for when you’re craving something sweet and can be stored in an airtight container for a few days after. This recipe uses lots of tasty dark chocolate which is well documented for its anti-inflammatory properties. (3) Adjust the amount of sugar to perfectly suit your taste. (5)
Banana Ice-Cream Sandwiches
Enjoy a tasty treat on a summer’s day by making your own ice-cream sandwiches! This banana ice-cream made with only 3 ingredients is simple and quick to make. The crispy, nutty biscuits perfectly accompany the soft ice-cream and can be made with little hassle. See the recipe below. (6)
Ingredients
For the Biscuits:
200g peanut butter (crunchy or smooth is fine)
175g golden caster sugar
75g dark chocolate , chopped into chunks
1 large egg
For the Ice-Cream:
3 bananas , peeled, chopped and frozen in advance
2 tbsp double cream
1 tsp vanilla essence
Instructions
- Heat oven to 180C/fan 160C/gas 4 and line two large baking sheets with baking parchment. Put the peanut butter, sugar, ¼ tsp fine table salt and chocolate chunks in a bowl and mix well with a wooden spoon. Crack in the egg and mix again until the mixture clumps together and forms a dough.
- Break off chunks of dough (about the size of a cherry tomato) and arrange them, spaced apart, on the sheets. Press the cookies down with the back of a fork to squash them a little. (The cookies can be frozen for up to two months – to cook from frozen, add an extra 1-2 mins to the cooking time.) Bake for about 12 mins until golden around the edges and paler in the centre. Leave to cool on the trays for 5 mins.
- Meanwhile, put the bananas, cream and vanilla in a food processor and blend until they make a thick ice cream. Scoop into balls with an ice cream scoop, and sandwich between the cookies. Serve immediately.
Having to remove gluten from your diet is definitely not the be all and end all as there is still plenty of delicious food which you can eat. Try experimenting with more exciting and complicated recipes once you’re comfortable preparing your own meals and consider subscribing to Reset Your Health to optimise your gut health.
References
1) Coeliac Disease [Internet]. NHS UK. [cited September 2021]. Available from: Coeliac disease – NHS (www.nhs.uk)
2) Courgette Fritters with Smashed Avocado and Roasted Tomatoes [Internet]. Reset Your Health. [cited September 2021]. Available from: Reset Your Health
3) Rogers C. Gut Well Soon. 2019.
4) Mushroom Bhaji [Internet]. Reset Your Health. [cited September 2021]. Available from: Reset Your Health
4) Spiced Chicken Salad [Internet]. Reset Your Health. [cited September 2021]. Available from: Reset Your Health
5) Gluten-Free Brownies [Internet]. BBC Good Food. [cited September 2021]. Available from: Gluten-free brownies recipe | BBC Good Food
6) Quick Banana Ice Cream Sandwiches [Internet]. BBC Good Food. [cited September 2021]. Available from: Quick banana ice cream sandwiches recipe | BBC Good Food