Coeliac Meals
Enjoy Gluten-Free Meals
There is certainly more planning when preparing Gluten Free meals and educating yourself on incorporating all the necessary vitamins and nutrients. Eat as many natural foods such as fresh fruit, vegetables, meat and fish, which are naturally gluten-free. Dairy products are also a good source for gluten free options, including milk, eggs, pure cheese, butter and most yogurts. Dairy products will also provide a good source of calcium, a mineral required for strong bones and healthy teeth. People with coeliac disease have a higher requirement for calcium in their diet
Many processed foods contain gluten so it is very important to be cautious with all processed foods and read the labels thoroughly. It is a good idea to become a member of the Coeliac Society as they provide members with an up to date list of Gluten Free manufactured products. This list will assist you in identifying which processed foods are gluten free and is a very useful reference when doing your regular food shopping.
There is certainly more planning when preparing Gluten Free meals and educating yourself on incorporating all the necessary vitamins and nutrients. Eat as many natural foods such as fresh fruit, vegetables, meat and fish, which are naturally gluten-free. Dairy products are also a good source for gluten free options, including milk, eggs, pure cheese, butter and most yogurts. Dairy products will also provide a good source of calcium, a mineral required for strong bones and healthy teeth. People with coeliac disease have a higher requirement for calcium in their diet
Many processed foods contain gluten so it is very important to be cautious with all processed foods and read the labels thoroughly. It is a good idea to become a member of the Coeliac Society as they provide members with an up to date list of Gluten Free manufactured products. This list will assist you in identifying which processed foods are gluten free and is a very useful reference when doing your regular food shopping.
Ideas for Gluten-Free meals
When diagnosed with Coeliac Disease one of the most difficult things to deal with is the negativity - at this stage it is easy to fall into the habit of focusing on what you can't eat.
A way of changing this focus is to take some time and make a list of all the foods you CAN eat. This is an important step to take. By listing all the food you CAN eat, you will notice how your whole perspective of the Coeliac condition begins to change and also how long your list is! It is most likely going to include a number of things you eat on a regular basis and the loss will not seem so great.
Here are some ideas for basic meals that you can still enjoy on a gluten-free diet.
BREAKFAST
A healthy gluten free breakfast is the best way to start your day. It should consist of protein (e.g. eggs, beans, low-fat meat, fish or soy) and also fiber (linseed, flax seeds). This combination will ensure you feel full until lunchtime.
To vary breakfast include some gluten free bread or gluten free cereals such as:
LUNCH
DINNER
QUICK SNACKS
Remember, just because it's gluten-free doesn't mean it's fat free! Some Coeliacs notice weight gain when they start a gluten free diet, as your body will now be fully absorbing nutrients. It is a good idea to follow a healthy eating plan and also try to include some regular exercise to control any weight gain. High calorie snacks such as crisps, chocolate, biscuits cakes can be replaced with low calorie gluten free snacks such as fruit, nuts, yogurt and rice cakes. However something sweet and gluten free in moderation won't hurt....we deserve our GF goodies!!!
*NOTE: This information is not intended to provide medical/dietary advice, which should be obtained from your doctor/dietitian.
Copyright ©2009-2019 www.coeliaccoach.com
A way of changing this focus is to take some time and make a list of all the foods you CAN eat. This is an important step to take. By listing all the food you CAN eat, you will notice how your whole perspective of the Coeliac condition begins to change and also how long your list is! It is most likely going to include a number of things you eat on a regular basis and the loss will not seem so great.
Here are some ideas for basic meals that you can still enjoy on a gluten-free diet.
BREAKFAST
A healthy gluten free breakfast is the best way to start your day. It should consist of protein (e.g. eggs, beans, low-fat meat, fish or soy) and also fiber (linseed, flax seeds). This combination will ensure you feel full until lunchtime.
- Natural Yogurt (read labels) mixed with fresh fruit and flax seeds - my favourite!
- Fresh fruit salad
- Hardboiled egg (good source of protein)
- Bacon & eggs
- Omelettes (cheese, ham, tomato, mushroom)
- Rice cakes & gluten free cottage cheese topping
- Fresh fruit juices and smoothies
To vary breakfast include some gluten free bread or gluten free cereals such as:
- NATURES PATH:Crispy Rice
- DOVES FARM: Corn Flakes / Cereal Flakes
- KELKIN GF Porridge
LUNCH
- Salads (Mixed, Tuna, chicken, ham, etc)
- Baked Potatoes with melted cheese or tuna & sweetcorn
- Homemade Vegetable soup
- Gluten-Free pitta bread filled with grilled peppers, mushrooms, tomatoes and humous
- Grilled fish on a bed of mixed salad with olive oil dressing
- Chickpeas
- Gluten-Free Pasta salad
DINNER
- Meat - Grilled Chicken / Roast Beef / Pork Chops / Steak / Fish
- Vary vegetable preparation - boiled, grilled, baked, mashed, steamed, stir-fry etc.
- Rice - add some gluten free soya sauce, sesame oil and egg to create fried rice!
- Quinoa - a good alternative to rice, has a nutty flavour
- Gluten Free Corn Tacos - mince meat with gf spices, melted cheese and gluten free sour cream
- Stir-fry fresh meat and fresh vegetables, add some GF soy sauce and service with rice
- Stews - thicken with cornflour
- Gluten-Free Pasta, Spaghetti, and Lasange sheets are widely available and easy to cook
QUICK SNACKS
Remember, just because it's gluten-free doesn't mean it's fat free! Some Coeliacs notice weight gain when they start a gluten free diet, as your body will now be fully absorbing nutrients. It is a good idea to follow a healthy eating plan and also try to include some regular exercise to control any weight gain. High calorie snacks such as crisps, chocolate, biscuits cakes can be replaced with low calorie gluten free snacks such as fruit, nuts, yogurt and rice cakes. However something sweet and gluten free in moderation won't hurt....we deserve our GF goodies!!!
- Gluten-Free high energy fibre bars - available from most healthfood stores
- Handful of nuts such as pecans, walnuts or sunflower seeds are a good source of fibre
- Yogurts (read labels)
- Fresh fruit - bananas are particularly filling
- Gluten free crackers & cheese
- Chopped carrots with humous
- Popcorn
- Fresh fruit juices and smoothies
*NOTE: This information is not intended to provide medical/dietary advice, which should be obtained from your doctor/dietitian.
Copyright ©2009-2019 www.coeliaccoach.com
