Feeding a family where not everyone eats gluten-free may seem a little intimidating for a cook, but there are plenty of dishes to cook that everyone can enjoy. Actually, one of the easiest tips for finding gluten-free food for yourself is one that also works for feeding a mixed group, and that is to select from whole foods.
Whole foods are an excellent beginning to make everyone happy since there’s no concern about hidden ingredients that might be bad for the gluten intolerant or gluten sensitive. Buying food that is unprocessed and naturally raised — those would be whole foods – makes it easy to tell what is gluten-free since there are no hidden ingredients.
For example, potatoes, Brussels sprouts, cucumbers and salad greens are whole foods which are certainly gluten-free. As another example, fresh or frozen chicken (and other meats) can also be considered a gluten-free whole food if unprocessed, naturally raised and not processed in the same place as wheat or other gluten contaminants. On the other hand, frozen hash brown potatoes and breaded fish fillets would not qualify as whole foods, even though they may be gluten-free and very nutritious. I often use foods that are processed in one way or another, like pasta or cheese, but this week I want to bring a little attention to the possibilities of whole foods. We all eat them sometimes, and they’re often the easiest dishes to cook. After all, how hard is it to bake a potato? Toss a salad? Slice a peach?
I include whole foods in almost every dinner that I cook, as you’ll see in this week’s Menu Plan below. After writing up this menu, I marked the obvious whole foods in this menu just to see how many are there. This time of year I can find a huge variety of fresh whole foods at local farmers’ markets and vegetable stands.
What seasonal whole foods do you like to use? I hope you’ll find some you like this week in the dinners shared below.
Gluten-Free Diet Menu Plan
For the Week of July 21, 2013
Brussels Sprouts (whole food)
Day 2 – 30 Minute Meal
Pan-Grilled Ham Slice
Tossed Salad with Red Wine Vinegar and Oil (whole foods)
Sliced Peaches (whole food)
Day 3 – Slow Cooker Meal
Sliced Cucumber with Garlic and Black Pepper (whole foods)
Strawberry Frozen Yogurt
Day 4 – 30 Minute Meal for a Paleo Diet
New Potatoes with Garlic and Rosemary (whole food)
Day 5 – 30 Minute Meal (or Less) for a Low Carb Diet
Day 6 – Slow Cooker Meal
on Mixed Greens (whole food)
Watermelon Slice (whole food)
Day 7 – Paleo Diet in the Slow Cooker
with Quartered Potatoes (whole food)
Steamed Broccoli and Cauliflower (whole food)
Mixed Berries with Sliced Banana (whole food)
This gluten-free menu plan is designed for those with gluten intolerance, gluten sensitivity, or celiac (coeliac) disease, but I’ve found that people who have no food allergies like these gluten-free recipes, too. They are wheat-free, barley-free and rye-free and are suitable for a wheat-free diet. Many are also suitable for the paleo diet or may be casein-free, dairy-free, egg-free, lactose-free, low-carb, nut-free or refined sugar-free.
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The Organizing Junkie’s Menu Plan Monday where you can find more menu planning resources.
Vegetarian Mamma’s Gluten-Free Fridays