The Gluten Free Diet Quick Start Guide

Six Steps to Gluten-Free living PLUS 47 Fast, Scrumptious Recipes

Donatella Giordano

Atlanta, Georgia USA

All Rights Reserved

No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author.

Copyright © 2012 Donatella Giordano

Readers' Reviews

"I wish I had this book ages ago. Would have saved me a lot of discomfort. Now I'm pain-free and I have more energy than I've had in years."

Wendell Baines - Texas

"I enjoy having pancakes for breakfast again. I thought I'd had to give them up."

Carol W. Miller - Ohio

"This book opened my eyes to living a healthier lifestyle. I'm in the process of switching to gluten-free, and the resources in here are invaluable. Thank you."

Julio T. Whitlock – Michigan

Thank you for downloading my book. Please REVIEW this book on Amazon. I need your feedback to make the next version better. Thank you so much!

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www.amazon.com/author/donatellagiordano

Introduction

According to the National Institutes of Health in the US, around 1 in every 133 Americans may be affected by celiac disease but 97 percent of sufferers will go undiagnosed. It’s also estimated that between 5 and 10 percent of the world’s population may be suffering some form of gluten sensitivity with medical awareness of non-celiac gluten sensitivity (NCGS) and gluten related disease (GRD) on the increase. In fact, a growing number of doctors believe gluten consumption is directly responsible for many common intestinal and non-intestinal complaints and symptoms can be improved greatly or completely cured by removing gluten from the diet.

"Dramatic improvements in symptoms and health can be observed in patients who try a gluten-free diet" – Dr. Scott Lewey (source; Celiac.com)

A gluten-free diet is also being promoted by a growing number of famous names and celebrities who report that the removal of all gluten from their diet has helped them to lose weight and gain energy. Actress Rachel Weisz and country singer Josh Turner are just two of many famous names known to be gluten intolerant or to have a wheat allergy, and Lady Gaga, Miley Cyrus and Kim Kardashian are just a few of the celebrities who tout gluten-free as their diet of choice, irrespective of gluten sensitivity. Tennis champion Novak Djokovic has also won countless matches on his gluten-free diet and this form of celebrity "endorsement" has led to an expanding range of gluten-free products becoming available in grocery stores.

Whether you have recently been diagnosed with celiac disease, have reason to question whether you may be gluten intolerant or sensitive, or you’re simply interested in finding out whether adopting a gluten-free diet may be of benefit to you, the following report is designed to walk you through the process of removing gluten from your daily diet and, more importantly, to show you how simple it can be to enjoy gluten-free living.

Table of Contents

- Readers' Reviews

- Introduction

- Step One: Understand the Benefits of a Gluten-Free Diet

- What is Gluten?

- Celiac Disease

- Gluten Sensitivity

- Getting Tested

- Common Symptoms of Celiac Disease and Gluten Sensitivity

- Other Gluten Related Health Concerns

- Is Gluten-Free Good for Everyone?

- Step Two: Create a Gluten-Free Environment

- Replace contaminated kitchen utensils

- Step Three: Go Gluten-Free Shopping

- Go Natural!

- Staple Items for Your Store Cupboards

- Popular Gluten-Free Brands

- Step Four: Get Cooking!

- There are essentially three ways to approach gluten-free eating ...

- Gluten-Free Substitutions

- Gluten-Free Baking Tips

- Eating Out

- Step Five: Add Exercise to Lose Weight on a Gluten-Free Diet

- Exercise for Health

- Beginners Workout

- Intermediate Workout

- Recommended Daily Calorie Intake

- Step Six: Be Realistic

- BREAKFAST

- 1. Walnut Buckwheat Pancakes

- 2. Cheese Cupcakes

- 3. Vanilla Crepes with Toasted Walnuts and Chocolate Syrup

- 4. Gluten-Free Coconut Pumpkin Bread

- 5. Fruits N’ Nuts Cereal

- 6. Zucchini and Carrot Frittata

- 7. Perfect Morning Scotch Eggs

- 8. Carrot Almond Muffins

- 9. Cranberry and Walnut Scones

- 10. Breakfast Power Bars

- 11. Quick and Easy Breakfast Porridge

- 12. Baby Spinach and Tomato Omelet

- 13. Spinach Tofu Scramble

- LUNCH

- 1. Sautéed Green Beans and Cherry Tomatoes

- 2. Ethiopian Potatoes, Carrots, and Cabbage Dish

- 3. Bacon and Green Beans

- 4. Fruit Chicken Salad

- 5. Kalamata Olives Salad with Flaked Salmon

- 6. Turkey and Quinoa Stuffed Feta Peppers

- 7. Red Lentil Coconut-Curry Stew

- 8. Honey-Glazed Pork in Raisin-Spinach Salad

- 9. Sautéed Scallops Pasta

- 10. Spanish Beef and Rice

- 11. Crock Pot Cabbage Rolls

- 12. Zesty Tuna Sandwich

- 13. Bacon, Lettuce, and Orange Salad

- DINNER

- 1. Chili Stuffed Chicken over Brown Rice

- 2. Honey Mustard BBQ Pork Chops

- 3. Lentils and Herbs Stew

- 4. Veggies and Beef Pot Roast

- 5. Planked Salmon with Brown Rice

- 6. Baked Salmon over Jasmine Carrot Rice

- 7. Vegetarian Casserole

- 8. Easy Grilled Salmon

- 9. Zesty Beef Meatballs

- 10. Hot ‘n Spicy Steak

- 11. Fried Lemon Pepper Cod

- 12. Brown Rice with Broccoli and Almonds

- 13. Grilled Jalapeno Tuna Steak with Tomato and Avocado Salad

- DESSERT

- 1. Chunky Peanut Butter Fudge

- 2. Guilt-free Banana Ice Cream

- 3. Chocolate and Nut Layer Bars

- 4. Coconut Cashew Macaroons

- 5. Creamy and Yummy Pecan Pralines

- 6. Lemon Blueberry Cake

- 7. No Flour Chocolate Cake

- 8. Coco-Walnut Raspberry Cupcakes

- One Last Thing...

Disclaimer

While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional.

This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action.

Step One: Understand the Benefits of a Gluten-Free Diet

"Everyone is kneaded out of the same dough but not baked in the same oven" – Yiddish Proverb

What is Gluten?

Here’s a dictionary definition of gluten:

Gluten > noun a protein present in cereal grains, especially wheat, which is responsible for the elastic texture of dough

Gluten gives dough its stretchy consistency

Gluten is present in wheat, barley and rye, and it’s the stuff that gives bread dough its stretchy consistency when you knead it. It also plays a role in helping bread and dough based products to rise during baking and gives them the "doughy" or slightly chewy texture we’ve all become accustomed to in bready or floury products. As a natural source of protein, gluten is commonly used as an additive in foodstuffs with a low protein value, and it’s also used in a variety of hair and skin care products. It’s the addition of gluten to a wide variety of foodstuffs that can make it difficult to ensure a product is truly gluten-free. For example, gluten is commonly used in soy sauce as a stabilizing agent and is often present in unexpected foods such as dry roasted peanuts, stock cubes, or foods with added vanilla or caramel flavoring.

The Codex Alimentarius is an international organization responsible for food labeling and other codes of practice related to food safety. Under current guidelines, foods that would normally contain gluten naturally can be labeled "gluten-free" when the main source of gluten is removed, but there is no legal obligation to mark the gluten content of all other added ingredients, especially those that would not normally contain gluten in their natural state. When you consider the potential for unexpected and hidden sources, eating a diet of foods labeled "gluten-free" is not necessarily a totally gluten-free diet! This is a major concern for sufferers of celiac disease.

Celiac Disease

Celiac disease affects the small intestine of sufferers, making it very difficult for them to absorb an adequate amount of nutrients from the foods they eat. Intolerance to gluten causes an auto-immune response in the body and the tiny protrusions known as villi that form the inner wall of the small intestine are attacked, resulting in on-going damage and the eventual destruction of the villi lining the small intestine. It’s the loss of functioning villi that interferes with the normal absorption of food and results in poor health through malnourishment.

Celiac disease and gluten sensitivity are not the same condition.

Gluten Sensitivity

The symptoms of non-celiac gluten sensitivity (NCGS) can be very similar to celiac disease symptoms but gluten sensitivity does not result in the same degree of intestinal damage and is therefore less severe. In a nutshell, the symptoms of NCGS can effectively be cured by removing gluten from the diet and any damage done can be repaired by the body, but there is no cure for celiac disease. The destruction of the villi in the small intestine cannot be reversed, making the consequences of "accidental" gluten consumption much more serious for sufferers of celiac disease compared to sufferers of gluten sensitivity.

Gluten sensitivity, sometimes referred to as gluten intolerance, is not the same as a wheat allergy. Once again, the symptoms can be similar but a standard skin prick test can diagnose whether or not they are the result of an allergic reaction. In many cases, individuals who test negative for a wheat allergy may be suffering the symptoms of NCGS.

The chart below shows the current US statistics relating to celiac disease and NCGS:

Getting Tested

The higher profile of a gluten-free diet – thanks to celebrity endorsement – has encouraged many people to try it for themselves. The discovery that they feel better without gluten in their diet can lead to them making the assumption that they have gluten sensitivity. However, this may or may not be the case and medical advice must be sought in order to rule out celiac disease. Tests can be taken to identify or rule out celiac disease and this is particularly important as it is a hereditary condition and therefore may affect immediate family members. If you are suffering any of the symptoms listed below, seek expert medical advice before making any assumptions about your health or your dietary requirements.

Common Symptoms of Celiac Disease and Gluten Sensitivity

There are reported to be over 300 known symptoms associated with celiac disease and NCGS which adds to the difficulty in making an accurate diagnosis. For this reason, the following list is not an exhaustive one and is intended to highlight some of the most commonly experienced symptoms only.

- Diarrhea

- Abdominal cramping, bloating and gas

- Joint pain

- Muscle cramps

- Mood swings, depression, or irritability

- Foul smelling, fatty stools

- Dental disorders and mouth ulcers

- Bone disorders such as osteoporosis

- Tingling sensation in feet and hands

- Itchy skin rash

- Weight loss despite eating a plentiful diet

- Obesity

It is possible to have none of the above symptoms and have celiac disease! Some sufferers have no outward or physical tell-tale signs but often report a feeling of general fatigue and lethargy ... something they really only become aware of once they remove gluten from their diet and experience a boost in their overall physical and emotional health as a consequence.

Other Gluten Related Health Concerns

Autism – according to Dr. Osborne of the Gluten Free Society, there is a growing body of evidence to back-up the theory that there is a connection between gluten consumption and autism in children.

Diabetes – gluten is known to trigger the production of insulin in the body which means that a diet high in gluten can create an imbalance in blood sugar levels. Diabetes creates high blood sugar levels in sufferers so on-going research is looking into the connection between the condition and gluten consumption.

Heart Disease – according to Mark Hyman, MD, on-going research into the connection between heart disease and gluten in the diet suggests that a diet high in whole grains (wheat in particular) can increase the risk of developing heart disease and cause heart attacks. A study published in the Journal of the American Medical Association concluded that gluten sensitivity can increase the risk of death by up to 75 percent when left undiagnosed or untreated, mainly through leading to heart disease and cancer.

Brain Health – many medical professionals believe wheat is addictive. The "exorphins" produced during wheat digestion are similar to the endorphins produced during exercise, leading to the feel-good factor known as the "runner’s high" experienced by many regular exercisers. However, the addictive effect can lead to addictive eating behaviors such as binge eating and cravings for foods containing gluten, which in turn can have a dramatic effect on your moods, not to mention your waistline!

Is Gluten-Free Good for Everyone?

Removing gluten from your diet can bring many health benefits and with famous names touting it as the reason for their trim figures and glowing skin, it’s no surprise that a gluten-free diet is now popularly believed to be a "healthy" diet. But is it?

A gluten-free diet is very often a diet low in fiber which can result in health issues such as constipation, irritable bowel, and colon cancer. Cereal grains are a good source of fiber so this means that their removal from your diet must be balanced with the addition of other fiber sources such as vegetables and fruits to ensure a healthy diet.

Celebrity endorsement has undoubtedly led to a mistaken belief that a gluten-free diet is a weight-loss diet. While it’s true that removing foods containing gluten can be beneficial in terms of losing unwanted weight, it must be noted that gluten-free does not automatically mean sugar or fat-free! Healthy weight-loss can only happen when the number of daily calories consumed is less than the number of daily calories burned and many gluten-free products actually contain a higher sugar or fat content than the original products containing gluten. For this reason, a gluten-free diet alone is not always the best choice for those looking to lose weight.

Step Two: Create a Gluten-Free Environment

"If you can organize your kitchen, you can organize your life" – Louis Parrish

For those diagnosed with celiac disease, even the tiniest amount of gluten can cause major symptoms and lead to further damage in the small intestine. This means that going gluten-free extends way beyond the foods you choose to eat to include your whole living environment: all traces of gluten will need to be removed from your life! This can seem a fairly daunting prospect and it will require a little thought and organization but once it’s done, that’s it, and you can get on with living your life without the symptoms that previously prevented you from enjoying it.

The same principle can be applied to those with NCGS or anyone choosing to live a gluten-free lifestyle. Creating a gluten-free home environment is the simplest way to transition from the old way of life to the new way, and it takes away the potential for cross-contamination. Kitchen and cooking equipment that has been exposed to gluten should be replaced with new equipment to eliminate the potential for lingering flour dust or other sources of gluten to contaminate your gluten-free cooking ingredients. All food storage and preparation areas in your kitchen will also need to be thoroughly cleaned to remove all traces of gluten before replacing the following items.

Replace contaminated kitchen utensils

- Toaster – crumbs from bread containing gluten will contaminate gluten-free bread.

- Non-stick pots and pans – any scratches on the surface of a non-stick pan can potentially harbor gluten and therefore contaminate any gluten-free foods you cook in them. Stainless steel or solid aluminum pots and pans provide useful alternatives as they are safe for use in a mixed cooking household provided they are cleaned well after exposure to foods containing gluten.

- Non-stick muffin tins and silicone baking sheets – as with pots and pans, non-stick surfaces can become scratched with use and must therefore be replaced to avoid cross-contamination. Stainless steel tins that are not overly scratched can be used safely provided they are well cleaned after exposure to gluten.

- Cast iron pans and woks – any porous material can potentially harbor gluten and the surfaces of cast iron pans are very porous.

- Wooden cutting boards, wooden spoons, and wooden rolling pins – the naturally porous nature of wood makes it another potential harbor for gluten.

- Plastic spatula – plastic or silicone utensils used for scraping bowls or turning food generally become scratched with use and should be replaced.

- Colander – even stainless steel colanders should be replaced as the tiny holes are impossible to clean thoroughly once they have been used to drain spaghetti or any other food containing gluten.

- Plastic bowls – as with plastic utensils, the surface of plastic bowls or storage containers can become scratched with use and therefore harbor gluten.

- Flour sifter – a dedicated flour sifter for gluten-free flour is an essential in your kitchen as any sifter that has been used for wheat, barley or rye flour will have a gluten residue that’s virtually impossible to clean away.

Accidental cross-contamination is most likely to occur in your kitchen or any food preparation area but other areas of your home also need careful consideration. Gluten is present in many cosmetics and hair products and there is the potential for accidental ingestion through toothpastes, lipsticks and lip balms in particular. A careful study of labels may or may not help you to identify the presence of gluten so when in doubt, contact the manufacturers directly to find out exactly what each product contains. Gluten-free ranges of skin and hair care products are now becoming more readily available so it may be advisable to re-stock your entire bathroom cabinet just to make sure.

Another consideration is that gluten is present in many dietary supplements and prescription medications. Again, close inspection of the label is needed in the case of supplements and when in doubt, call the manufacturer. If you are in need of prescribed medication, you can ask your doctor to request gluten-free brands for you, and always ask for professional advice from your pharmacist when purchasing over the counter medications.

Step Three: Go Gluten-Free Shopping

"Preserve and treat food as you would your body, remembering that in time food will be your body" – B.W. Richardson

Depending on where you live, you may find that your local grocery stores have a good range of gluten-free products in stock. However, gluten-free ranges can often be more expensive than ordinary brands in mainstream stores and this makes shopping on-line in specialist stores a more cost effective way to source everyday gluten-free products. There are a huge number of on-line stores catering for the needs of gluten-free shoppers which not only helps to make pricing more competitive, it also provides the added bonus of having your shopping delivered directly to your door.

The brands that are best for you will be a matter of personal choice and taste but stores in the US such as Trader Joe’s, Whole Foods, Wegmans, and Publix all stock a good selection of gluten-free products to let you see just how much there is to enjoy on a gluten-free diet. The majority of major supermarkets around the world now offer gluten-free ranges, and an on-line search will provide a whole world of choice in terms of mail-order options. Some gluten-free brands are certified gluten-free, meaning they meet the current standards set by the Celiac Sprue Association (CPA), the Gluten-Free Certification Organization (GFCO), or the National Foundation for Celiac Awareness (NFCA) in terms of the amount of gluten present in each product. Certified foods have been tested to identify the gluten content and to qualify, no more than 10 parts per million can be present for GFCO and NFCA certification, and no more than 5 parts per million for CPA certification. Other foods labeled "gluten-free" without certification can currently contain up to 20 parts per million, highlighting once again that a diet of pre-packaged gluten-free products is not necessarily a totally gluten-free diet.

Go Natural!

The only way to completely eliminate all sources of gluten from your diet is to eat only foods that are naturally gluten-free. To do this effectively, you would need to avoid all forms of processed food and any form of food containing additives or preservatives, meaning the majority of canned, jarred and boxed foods are out! Anything that isn’t fresh and in its natural state is more than likely a source of hidden gluten and therefore should be avoided.

Naturally gluten-free foods include:

- Fresh fruits and vegetables

- Meat and fish (unprocessed)

- Potatoes

- Rice

- Lentils

Of course, if you normally eat mainly fresh foods and prepare your meals from scratch using fresh ingredients, transitioning to a gluten-free diet is a relatively simple process, but, if you normally eat mainly pre-packaged convenience foods or takeaways, transitioning to a gluten-free diet may require a more radical change in lifestyle. The good news is that there are gluten-free "ready meals" out there and a growing number of convenience food manufacturers are now producing gluten-free ranges. However, the not-so-good news is that gluten-free "fast food" is not generally an inexpensive option. Gluten-free should never mean enjoyment-free, so learning how to prepare gluten-free versions of the foods you love at home is the way to take gluten out of your diet without taking out the flavor and the fun!

Staple Items for Your Store Cupboards

The easiest way to ensure you always have gluten-free foods available is to keep your refrigerator and kitchen cupboards stocked with the naturally gluten-free foods listed above. However, preparing appetizing meals with those foods will require a few more additional ingredients. With a little organization, it becomes possible to stock your kitchen with everything you need to prepare quick and easy home-cooked meals and never again have to spend time checking the label of every item for hidden gluten before using it. In fact, with so many gluten-free recipes now available, the sky is virtually your limit in terms of preparing simple and simply delicious gluten-free meals.

Suggested foods to have readily available include:

- Eggs

- Nuts

- Beans

- Legumes

- Quinoa – provides an alternative to rice or potatoes

- Noodles – quinoa, rice, or corn varieties

- Fruit juices – freshly squeezed or juiced at home is best

- Milk (without artificial flavoring)

- Coffee – ready ground or grind your own at home

- Tea – unflavored, but ground up natural spices can be used to create your own "specialty" varieties of tea or coffee

- Fresh herbs – grinding your own herbs at home is best, but gluten-free dried herbs are also available

- Oils for cooking and dressings

- Gluten-free flour – rice, almond, garbanzo bean, or coconut to name just a few

- Sugar – most brands are gluten-free but always check

- And milk, cheese, and other natural dairy products if you are not lactose intolerant

The above refrigerator and store cupboard ingredients make it possible to rustle up delicious meals in minutes and as your confidence grows along with your discovery of more gluten-free ingredients that suit your taste-buds and your budget, you can add to your kitchen stocks accordingly.

Popular Gluten-Free Brands

The following brands are just a few of the most commonly available; this is by no means an exhaustive list ...

Bob’s Red Mill® – a wide range of gluten-free flours and baking goods.

Astoria Mills® – suppliers of quinoa products including gluten-free rice and pasta.

Tinkyada® – gluten-free rice pasta.

Glutino® – gluten-free table crackers.

Natural Pasta Magic™ – gluten-free pasta sauces.

Nikki’s Gluten-Free Foods™ – gluten-free sauce mixes and gravies.

Walden Farms® – gluten-free ice cream, dessert toppings, mayonnaise and salad dressings.

GlutenFreeda® – gluten-free range of burrito and pizza wrap frozen dinners.

Allergy-free Foods® – gluten-free frozen dinners.

Amy’s® Kitchen – gluten-free range of frozen dinners, organic salsa, pasta sauces and snack foods.

Hunt’s® – gluten-free tomato ketchup and canned tomato products.

Equal® – gluten-free sugars.

Log Cabin® – gluten-free pancake syrups.

Newman’s Own® – gluten-free salad dressing.

Smucker’s® – gluten-free range of jellies and jams.

Simply Organic® – organic gluten-free range of spices.

Step Four: Get Cooking!

"You have to eat to cook. You can’t be a good cook and a non-eater. I think eating is the secret to good cooking" – Julia Child

Gluten-free cooking is only as complicated as you choose to make it! How about fresh, grilled chicken with basmati rice, onion and peppers, served with a crisp salad? How about fresh carrot and coriander soup served with gluten-free quick bread? How about gluten-free peanut butter cookies? Even if you are a complete novice in the kitchen, all of the above are great ways to begin honing your skills and eat well as you learn!

There are essentially three ways to approach gluten-free eating ...

One – cook from scratch using naturally gluten-free foods as much as possible.

Two – cook your favorite foods at home using gluten-free substitutes in your regular recipes (and perhaps gluten-free pre-prepared foodstuffs occasionally to speed up the process).

Three – avoid cooking and eat gluten-free ready meals, frozen dinners, and processed foods such as canned soups instead.

The choice of approach is ultimately yours but many people find that the transition to gluten-free eating often leads them to the kitchen as they begin to realize that the only way to know for sure what they’re eating is to prepare meals for themselves using fresh and trusted store cupboard ingredients.

It’s a common myth that it’s expensive to cook meals from scratch and even more so to cook using gluten-free ingredients. The truth is that while you may incur some extra expenses through the need to restock your pantry and replace some kitchen utensils, all of those expenses will quickly be recouped as soon as you get into the swing of preparing quick and easy gluten-free meals at home. Foods that are naturally gluten-free are generally not expensive but when gluten-free substitutes are used in foods that normally contain gluten, costs can rise by comparison. This means in terms of affordability and also in gaining the maximum health or weight-loss benefits, a diet centered on naturally gluten-free foods is the way to go. For example, fresh meat and fish are often on offer at supermarkets and this provides the opportunity to stock up by buying extra and freezing what you don’t need for another day. Fresh fruits and vegetables can be expensive in local grocery stores but with a little leg work or internet research you may be able to find much cheaper sources in your area in the form of fresh produce markets. Depending on where you live, local farm shops are often a valuable source of fresh produce at a fraction of supermarket prices, provided you get used to the idea that fruits and vegetables come in all shapes and sizes, not just the uniform shapes you find on display on supermarket shelves!

Gluten-Free Substitutions

The one item that most individuals diagnosed with celiac disease or gluten sensitivity dread "giving up" is bread. Whether it’s toast for breakfast, sandwiches for lunch or burgers in a bun for an on-the-go meal, most people find bread is a regular feature in their everyday diet. The same can be said of many other flour-based foods such as pizza dough, pancakes, muffins, cakes and cookies, all typically made with wheat flour and therefore off the menu – or are they? The answer is, no. Practically any food that can be made with regular flour can also be made with gluten-free flour so giving up gluten does not have to mean giving up everything you enjoy.

Gluten-free bread:

Any grocery store that stocks gluten-free products will undoubtedly have a wide range of gluten-free breads on offer. It might take a little trial-and-error to find the right brand for you but once you do, you can carry on having your toast and sandwiches whenever you choose without giving it a second thought.

You can also make your own gluten-free bread at home. There are gluten-free recipes for just about every kind of bread imaginable and once again it’s a matter of trial-and-error to find the flavors and textures that best suit your needs. A blend of gluten-free flours is the most common substitution for regular flour with white and brown rice flour, sweet sorghum flour, and tapioca starch providing a popular mix. Xanthan gum and guar gum are added to the dough to give it a sticky, workable texture in the absence of gluten to bind it all together. Lots of gluten-free breads can be made quickly and easily with no lengthy kneading necessary but you may find yourself enjoying the end product so much that you invest in a bread maker in order to try out an even greater variety of tasty gluten-free bread recipes.

Gluten-free pizza dough:

Readymade gluten-free pizza bases are available to buy in stores stocking gluten-free products and they can also be frozen, making them a handy stand-by for a quick and easy homemade pizza with any topping you choose.

Like bread, pizza dough is also very easy to make at home. A blend of brown rice flour, millet flour, sorghum flour, and potato starch creates a base that suits most preferences but the bonus of making your own is that you can experiment with different recipes and make it as thin or as deep as you like.

Pancakes:

Gluten-free pancake mixes are generally available in supermarkets with a gluten-free range in stock and they are widely available on-line. However, making your own mix at home couldn’t be simpler. All you need is your favorite gluten-free flour mix, some eggs and milk and you’re ready to cook up a stack whenever you need a pancake fix!

Muffins:

You can buy ready-to-eat muffins in gluten-free bakeries and gluten-free muffin mixes are also available. However, like pancakes, it may be simpler than you think to make your own mix at home and store it in airtight containers ready to use whenever you want to bake up a batch. A blend of brown rice flour, sorghum flour, amaranth flour, and quinoa flour with potato and tapioca starch is a popular combination in many gluten-free muffin recipes but once you discover how easy it is to make your own, you’ll find yourself experimenting with lots of delicious combinations and flavors.

Cakes and cookies:

As with muffins, gluten-free cakes and cookies can be found in bakeries or in the gluten-free section of your local health food store or supermarket. Of course, making your own is the most cost effective way to satisfy your sweet-tooth and with a growing number of gluten-free recipe books dedicated to baking, you might be surprised by just how easy it is to make all of your favorite treats at home.

Gluten-Free Baking Tips

Gluten-free flours are generally denser than regular flours and this means that weight-for-weight measurements are best when substituting recipe ingredients. For example, one cup of almond flour weighs more than one cup of regular wheat flour so it’s best to weigh the contents of the cup in the original recipe and then substitute with the same weight in gluten-free flour.

The coarser grind of most gluten-free flours can also lead to a drier texture and for this reason additional liquid may be required to create a moist end product. Fruit juices are ideal for this purpose and they can add subtle differences in flavor to give your baking a unique twist. However, using recipes designed especially for gluten-free baking is the best way to get the results you want first time around!

Eating Out

More and more restaurants are becoming aware of the need for gluten-free options on their menus – no doubt helped by the growing number of celebrities switching to a gluten-free diet! However, for sufferers of celiac disease and those with NCGS, the potential for cross-contamination in a busy kitchen is an obvious cause for concern. For example, providing a salad without croutons is not a gluten-free option if the chef who prepared it also prepared several other salads with croutons in the same preparation area. This can make eating out seem like too big a risk to take for individuals who are very sensitive to even tiny amounts of gluten but the good news is that there are restaurants out there that truly understand what it means to be gluten-free in every step of the food preparation process.

The following establishments are currently "gluten-free friendly" and although not exclusively gluten-free, they are proud of their accommodating standards. However, ensuring that the foods you eat are safe for you is ultimately your responsibility so be prepared to explain your needs carefully and ask questions whenever you have any doubts. A phone call before you book is the easiest way to get a feel for whether the staff will genuinely be interested in understanding and meeting your needs.

A few eating establishments with gluten-free options in the US:

- The Old Spaghetti Factory

- Pizza Fusion

- Outback Steakhouse

- Legal Sea Foods

- Cheeseburger in Paradise

- BJ’s Restaurant and Brewhouse

There are many more and an internet search for gluten-free restaurants in your area will help you to narrow it down and set you on your way to eating out safely.

Step Five: Add Exercise to Lose Weight on a Gluten-Free Diet

"I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables" – Jarod Kintz

The up side of gluten-free celebrity endorsement is that gluten-free foods will become more readily available and more restaurants will offer gluten-free options on their menus. But, the down side is that the more famous names who claim their super-trim figure is down to a switch to gluten-free eating, the more the general public will be misled into thinking that a gluten-free diet is a weight-loss diet. For sufferers of celiac disease and NCGS, removing gluten from the diet is a necessity, not a choice, and it’s not a here-today-gone-tomorrow "fad" that they can flit in and out of whenever it suits their mood. While it’s true that some individuals do lose weight when they remove gluten from their diet, the bottom line is that if you want to lose weight, you need to consider the amount of food you are eating, not just the types of food you are eating. If you eat more food than your body needs to fuel your activities each day, weight loss cannot occur, so whether you’re eating gluten-free or not, weight loss comes down to getting the right balance between diet and exercise.

Exercise for Health

Current exercise guidelines in the US and the UK state that to maintain good health, adults (aged 16 to 64 years) should aim to take part in a minimum of 150 hours of aerobic activities at a moderate intensity each week plus additional muscle-strengthening activities on a minimum of two days per week.

Aerobic exercise is essentially any exercise that raises your heart and breathing rate above normal resting levels and achieving "moderate intensity" is no more arduous than exercising to a level that allows you to carry on having a conversation but with the need to shorten your sentences in order to catch your breath! Muscle-strengthening exercises include any form of activity that causes your major muscles to work against resistance such as working out with weights, exercise bands, or using bodyweight alone.

Beginners Workout

The good news for newcomers to exercise is that the recommended 150 minutes of aerobic activity can be split into sessions as short as 10 minutes spread over the course of your day. For example, 150 minutes could be split into one 30 to 60 minute exercise session per day, five days per week, or it could be split into several shorter sessions of around 10 minutes each day, five days per week.

Popular forms of gym-based aerobic activity include:

- Treadmill walking or jogging

- Stationary cycling on exercise bikes

- Rowing on stationary rowing machines

- Cross-trainers – steppers, Nordic walkers, elliptical machines of any kind

Instructor-led aerobic or dance classes
Of course, it’s not necessary to join an expensive gym in order to exercise. Walking, jogging and cycling can all be enjoyed outdoors in your local park, and swimming can be added to your activity list, either lane swimming in the pool or open water swimming if you have access to safe areas.

Popular strength-training exercises for major muscle groups include:

- Squats

- Push Ups

- Seated Row

Gyms are full of equipment specially designed to target any muscle group or combination of muscle groups you choose. However, the major muscles listed above can all be exercised at home use minimal equipment or no equipment at all.

Squats – this exercise targets all of your leg muscles and your butt. No equipment is required but you may find it helpful to lean against a wall or solid object to aid your balance.

- Stand with your feet placed at hip width apart or slightly wider. Allow your toes to angle out slightly.

- Place your hands on your hips (or on something solid for balance) and squat down by bending your knees and sticking your butt out behind you, as if about to sit into a chair.

- Keep your head up and avoid arching or rounding your back as you squat.

- Squat as low as you comfortably can, keeping your feet flat on the floor, and then reverse the movement to stand up again.

- Take your time, stay in control of the movements and breathe normally as you squat and rise.

- Repeat the exercise to complete between 15 and 20 squat repetitions.

Push Ups – this exercise targets the muscles of your chest and the back of your upper arms. No equipment is required but you will need a solid wall to push against.

- Stand facing a wall at arms-length away.

- Place your hands against on the wall at shoulder height and width apart.

- Bend your elbows to lean in toward the wall, keeping your legs and back straight (neutral spine) as you lean in.

- Push back from the wall by straightening your elbows.

- Take your time, breathe normally, and repeat the exercise to complete between 15 and 20 push up repetitions.

Seated Row – this exercise targets the muscles of your upper back and the front of your upper arms. An exercise band is required to provide resistance.

- Sit on the floor with your legs stretched out in front of you, keeping your ankles and knees together.

- Position the exercise band around the bottom of your feet and keep hold of one end in each hand.

- Position your elbows by your sides and begin to stretch the band in a rowing action by moving your elbows behind the line of your body. Keep an upright posture in your back, moving your arms only, and focusing on squeezing your shoulder blades together in a rowing motion without arching your spine.

- Reverse the movement to allow the band to relax.

- Take your time, breathe normally, and repeat the exercise to complete between 15 and 20 seated row repetitions.

Intermediate Workout

For those who already exercise reasonably regularly, the recommended 150 minutes of aerobic exercise can consist of three 20 to 60 minutes sessions each week at a vigorous level of intensity. At a "vigorous" intensity, you are no longer able to hold a conversation as you exercise, managing to gasp only a word or two between breaths!

The above strength-training exercises can be intensified as follows:

Squats – add extra intensity to the squat exercise by holding a hand weight. Hold the weight in both hands in front of your body and allow the weight to lower toward the floor with your body as you squat. Household items such as a can of tomatoes or a water bottle can be used in place of a hand weight.

Push Ups – add intensity to the push up exercise by moving away from the wall onto a slightly lower surface such as a kitchen counter, a dining table, or the edge of your bed. The lower the surface and the greater the incline in your body, the more intense the exercise becomes.

Seated Rows – add intensity to the seated row exercise by simply shortening the length of exercise band in use to create an increase in resistance as you row.

Recommended Daily Calorie Intake

Regular exercise helps to boost your metabolism, therefore helping you to burn more calories each day. There is no one-size-fits-all figure in terms of calculating your daily caloric needs but the current United States Department of Agriculture (USDA) and UK Department of Health Estimated Average Requirements (EAR) are a daily intake of around 2500 calories for men and 2000 calories for women. Factors that affect your actual requirements include your current height and weight, your age, and your general level of daily activity.

Weight loss = diet + exercise

Eating too many calories will eventually lead to weight gain but eating too few can be equally detrimental to your health. To lose weight at the recommended rate of around one pound per week, you need to achieve a deficit of 500 calories per day, and to maintain a healthy metabolism, it’s recommended that women should never eat less than 1200 calories per day. The more active you are in your daily life, the more calories your body requires to fuel those activities, highlighting once more the importance of striking a balance in the number of calories you consume and the number of calories your burn. Always seek expert medical or dietary advice before embarking on any weight-loss program.

Step Six: Be Realistic

"Rich, fatty foods are like destiny: they too shape our ends" – Author Unknown

There is no such thing as a "quick fix" when it comes to improving your health or shedding unwanted pounds. However, for sufferers of celiac disease or NCGS, the improvements in overall health and well-being can be virtually instant as the positive benefits of living a gluten-free lifestyle are experienced as soon as gluten is removed from the diet. For these individuals, gluten-free is a lifestyle, not a diet, but for those who choose to go gluten-free because they want to experience the weight-loss benefits promoted by a celebrity on the front cover of a glossy magazine, it may be time for a reality check. Gluten-free does not mean fat-free or sugar-free and it’s no secret that a diet high in fats and sugars is an unhealthy diet that will ultimately result in weight gain. The bottom line is that a gluten-free chocolate cake is no healthier than a regular chocolate cake!

To gain the maximum benefits from going gluten-free, you must look beyond the gluten content of the foods you eat and consider the overall nutritional value. Removing gluten and replacing it with a high fat or high sugar alternative is obviously counterproductive on many levels.

In conclusion, gluten-free living is not about "giving up" gluten, it’s about gaining the energizing rewards of eliminated processed foods from your diet and choosing instead to eat healthful, natural, and great tasting foods with no hidden ingredients – gluten or otherwise.

BREAKFAST

1. Walnut Buckwheat Pancakes

Servings: 6

Preparation time: 5 minutes

Cook time: 15 minutes

Ready in: 20 minutes

Ingredients

- 1 cup buckwheat flour

- 1/8 teaspoon sea salt

- 1 teaspoon baking soda

- 3 tablespoon raw honey

- 1 egg, beaten

- 1 cup light coconut milk

- 3 tablespoons coconut butter

- 1 cup walnuts, chopped

- 1/4 cup blueberries

- 2 tablespoon pure maple syrup

Directions

- Combine the buckwheat flour, salt, baking soda, and honey in a large mixing bowl.

- Whisk together the egg and coconut milk then add to the batter; fold in walnuts. Let the batter sit for 10 minutes (or overnight).

- Place a saucepan over medium heat. Add 1 tablespoon coconut butter and melt.

- Ladle batter onto the pan, about 3 tablespoons for each pancake. Turn the pancakes over once bubbles burst on top; cook the other side until golden brown.

- Place pancakes in serving plates and top each with the remaining coconut butter and blueberries, and then drizzle with maple syrup.

2. Cheese Cupcakes

Servings: 12

Preparation time: 10 minutes

Cook time: 35 minutes

Ready in: 45 minutes

Ingredient

- 3 (8 ounce) packages low-fat, sugar-free cream cheese

- 2 cups unrefined brown sugar, divided

- 4 eggs

- 2 tablespoons gluten free almond flour

- 2 teaspoons vanilla extract, divided

- 8 ounces sour cream

- 1/2 cup strawberries, sliced

- 1 cup walnuts, coarsely chopped

Directions

- Preheat oven to 350 degrees F (175 degrees C). Line a cupcake tin with paper liners.

- Combine cream cheese and 1 cup brown sugar in a medium bowl. Gradually add the eggs then stir in the almond flour and 1 teaspoon vanilla. Scoop pastry mixture into cupcake tin; filling about 3/4 of the way.

- Bake for 30 minutes until golden brown.

- Combine the remaining brown sugar and vanilla, and the sour cream in a bowl; whisk together until smooth. Spread sour cream mixture on the top of each cupcake. Return to the oven and bake for 5 minutes.

- Let cool then garnish each cupcake with strawberry slices and chopped walnuts.

3. Vanilla Crepes with Toasted Walnuts and Chocolate Syrup

Servings: 6

Preparation time: 8 minutes

Cook time: 30 minutes

Ready in: 38 minutes

Ingredients

- 1 cup gluten-free all-purpose flour

- 2 tablespoons raw honey

- 1/2 teaspoon sea salt

- 3 eggs

- 2 cups low-fat milk

- 2 tablespoons pure vanilla extract

- 4 tablespoons butter, melted

- 1/2 cup toasted walnuts, sliced

- 1/4 cup chocolate syrup

- Coconut oil for greasing

Directions

- Stir together flour, honey, and salt in a medium bowl. Beat together the eggs and milk until smooth then add the flour mixture; mix in vanilla and butter.

- Grease a crepe pan with coconut oil. Place pan over medium heat.

- Pour batter into the pan, about 4 tablespoons for each crepe. Tip to spread the batter thinly to the edges and brown on both sides.

- Drizzle crepes with chocolate syrup then add walnuts over the top.

4. Gluten-Free Coconut Pumpkin Bread

Servings: 3

Preparation time: 10 minutes

Cook time: 25 minutes

Ready in: 35 minutes

Ingredients

- Coconut oil for greasing

- 1/2 cup coconut flour

- 1 tablespoon ground cinnamon

- 2 teaspoons ground ginger

- 1 teaspoon ground cloves

- 1 teaspoon ground nutmeg

- 1 teaspoon baking soda

- 1/4 teaspoon sea salt

- 5 eggs

- 1 cup organic pumpkin puree

- 1 tablespoon apple cider vinegar

- 1/4 cup extra-virgin coconut oil, melted

- 2 tablespoons raw honey

Directions

- Preheat oven to 400 degrees F. Grease an 8×8 inch baking dish with coconut oil.

- Whisk together the first 7 ingredients in a large bowl. Gradually whisk in eggs, pumpkin puree, cider vinegar, coconut oil, and honey. Pour the batter into the baking dish.

- Bake for 25 minutes, until a toothpick inserted into center of the bread comes out clean.

5. Fruits N’ Nuts Cereal

Servings: 4

Preparation time: 10 minutes

Cook time: 25 minutes

Ready in: 35 minutes

Ingredients

- 1/4 cup quinoa, rinsed well

- 1 cup water

- 1 cup skim milk

- 1/3 cup gluten-free rolled oats

- 1 tablespoon ground flax seed

- 1/2 teaspoon ground cinnamon

- 1/2 teaspoon sea salt

- 1 medium ripe banana, sliced

- 1 teaspoon pure vanilla extract

- 1 1/2 tablespoons raw honey

- 1/4 cup walnuts, chopped

Directions

- Place a saucepan over medium heat.

- Combine quinoa, water, and milk in the saucepan then bring to a boil. Reduce heat to low and simmer mixture for 10 to 15 minutes, until soft.

- Add the rolled oats, ground flax seeds, cinnamon, salt, and banana. Cook for additional 5 minutes; stirring frequently until mixture thickens.

- Remove pan from the heat then stir in the vanilla, honey, and walnuts.

6. Zucchini and Carrot Frittata

Servings: 3

Preparation time: 10 minutes

Cook time: 35-40 minutes

Ready in: 45 minutes

Ingredients

- 1 teaspoon extra-virgin olive oil

- 2 cups roasted zucchini, cut into 1/2-inch slices

- 2 cups carrots, diced

- 1/2 cup red bell pepper, diced

- 1/2 teaspoon dried rosemary

- 8 large eggs

- 1/4 cup grated Parmesan cheese

- 1/2 teaspoon sea salt

- 1/4 teaspoon ground black pepper

Directions

- Preheat oven to 400 degrees f. Grease a cast iron skillet with olive oil.

- Combine zucchini, carrots, and bell peppers in the skillet; sprinkle with rosemary.

- Beat together the eggs, cheese, salt, and pepper in a bowl. Pour egg mixture over vegetables.

- Bake for 35 to 40 minutes, or until center is set. Let cool slightly then serve.

7. Perfect Morning Scotch Eggs

Servings: 6

Preparation time: 10 minutes

Cook time: 20 minutes

Ready in: 30 minutes

Ingredients

- 6 eggs

- 1/2 pound organic pork mince

- 1 1/2 cups cilantro, chopped

- 2 spring onions, chopped

- 1/2 teaspoon Dijon mustard

- 3/4 tablespoon of thyme, chopped

- 1/2 teaspoon sea salt

- 1/4 teaspoon ground black pepper

- 1/2 cup coconut flour

- 1 egg, beaten

- Coconut oil for deep frying

Directions

- Preheat oven to 350 degrees f.

- Pour water in a saucepan then add the eggs. Boil for 4 minutes.

- Remove pan from heat and let the eggs cool for 5 minutes. Peel and set aside.

- Combine pork mince, cilantro, spring onion, mustard, and thyme; season with salt and pepper. Flatten meat mixture and mold evenly onto each egg.

- Dip each meat-coated egg in the egg batter then in the coconut flour.

- Heat coconut oil in a pan over medium heat. Deep fry scotch eggs in coconut oil until golden brown. Remove from pan.

- Place scotch eggs on baking tray and cook in oven for 10 to 12 minutes. Cut the eggs in half and serve.

8. Carrot Almond Muffins

Servings: 4

Preparation time: 10 minutes

Cook time: 15-18 minutes

Ready in: 25 minutes

Ingredients

- 1 cup blanched almond flour

- 1/4 teaspoon baking soda

- 2 eggs

- 1 tablespoon raw honey

- 1/2 teaspoon ground cinnamon

- 1/2 teaspoon apple cider vinegar

- 1 cup carrots, finely chopped

- 1/2 cup roasted almonds, chopped

- 1/2 cup raisins

Directions

- Preheat oven to 350°f. Line a muffin pan with parchment paper.

- Mix almond flour and baking soda in a large bowl. Whisk together eggs, honey, cinnamon, and vinegar in a separate bowl then stir into the flour mixture.

- Fold in the carrots, almonds, and raisins.

- Scoop batter into muffin pan.

- Bake for 15-18 minutes, until lightly browned and a toothpick inserted into center of the muffin comes out clean.

9. Cranberry and Walnut Scones

Servings: 6

Preparation time: 10 minutes

Cook time: 15-20 minutes

Ready in: 25 minutes

Ingredients

- 2 cups almond flour

- 2 tablespoons ground flax seed

- 1/4 cup raw honey

- 1 teaspoon baking powder

- 1/4 teaspoon baking soda

- 1/2 teaspoon sea salt

- 5 tablespoons unsalted low-fat butter, frozen

- 1 large free-range egg

- 1/2 cup sour cream

- 1 teaspoon pure vanilla extract

- 1 cup dried cranberries

- 3/4 cup walnuts, chopped

- 1 teaspoon lemon zest, finely chopped

Directions

- Preheat oven to 400 degrees f. Line a baking sheet with parchment paper.

- Combine flour, ground flax seed, honey, baking powder, baking soda and salt in a bowl. Grate the butter then add into the flour mixture.

- Whisk together the egg, sour cream, and vanilla until smooth then stir into the flour mixture.

- Fold in the dried cranberries, walnuts, and lemon zest.

- Shape the dough into a ball and flatten, about 3/4-inch thick, onto the baking sheet.

- Cut dough into 6 wedges.

- Bake for 15-20 minutes, or until golden.

- Transfer to a wire rack and cool for 5 minutes.

10. Breakfast Power Bars

Servings: 7

Preparation time: 10 minutes

Cook time: 20 minutes

Ready in: 30 minutes

Ingredients

- Coconut oil for greasing

- 3/4 cup hazelnut flour

- 1/2 cup gluten-free rolled oats

- 1/4 teaspoon sea salt

- 1/4 teaspoon baking soda

- 1/4 cup pure maple syrup

- 1 teaspoon pure vanilla extract

- 3 tablespoons coconut oil

- 1 cup dried cranberries

- 1/2 cup pumpkin seeds

- 1/2 cup unsweetened shredded coconut

- 1/2 cup raisins

Directions

- Preheat oven to 350 degrees f. Grease an 8 x 8 inch baking dish with coconut oil.

- Stir together flour, oats, salt, and baking soda in a large bowl. In another bowl, combine maple syrup, vanilla, and coconut oil then pour into the flour mixture.

- Add dried cranberries, pumpkin seeds, shredded coconut, and raisins.

- Press and flatten the dough evenly into the baking dish.

- Bake for 20 minutes.

- Cool, cut into 7 bars then serve.

11. Quick and Easy Breakfast Porridge

Servings: 4

Preparation time: 8 minutes

Cook time: 8 minutes

Ready in: 16 minutes

Ingredients

- 1 cup skim milk

- 2 tablespoons unsweetened shredded coconut

- 1 tablespoon flax meal

- 2 tablespoons gluten-free pumpkin seed meal

- 1 teaspoon ground cinnamon

- 1/2 cup raisins

- 3/4 cup walnuts, chopped

- 1 ripe banana, sliced

Directions

- Stir together the milk, coconut, flax meal, pumpkin seed meal in a saucepan; sprinkle with cinnamon.

- Bring to a boil then stir in raisins and walnuts. Simmer porridge for 3-4 minutes until thick and bubbly.

- Ladle porridge into bowls.

- Garnish with sliced bananas and serve warm.

12. Baby Spinach and Tomato Omelet

Servings: 2

Preparation time: 8 minutes

Cook time: 6 minutes

Ready in: 14 minutes

Ingredients

- 6 eggs

- 1/2 teaspoon sea salt

- 1/4 teaspoon pepper

- 1/2 cup skim milk

- 2 1/2 cups baby spinach leaves, torn

- 1/4 cup mozzarella cheese, grated

- 3 medium onions, chopped

- 1 cup cherry tomatoes, halved

- 1/4 teaspoon ground nutmeg

- 1 tablespoon extra-virgin olive oil

Directions

- Beat eggs in a large bowl then season with salt and pepper.

- Mix in the milk, spinach, cheese, onions, and tomatoes then sprinkle mixture with nutmeg.

- Grease a small skillet with olive oil then place over medium heat.

- Add the egg mixture and cook for 3 minutes each side, or until fully set.

13. Spinach Tofu Scramble

Servings: 2

Preparation time: 8 minutes

Cook time: 8 minutes

Ready in: 16 minutes

Ingredients

- 2 tablespoons olive oil

- 3/4 cup fresh shitake mushrooms, sliced

- 2 medium tomatoes, diced

- 3 cloves garlic, minced

- 1 green bell pepper, seeded diced

- 1 bunch spinach, rinsed

- 1 pound firm or extra firm tofu, well pressed and crumbled

- 1/2 teaspoon fresh ginger, chopped

- 1/2 teaspoon gluten-free soy sauce

- 1/2 teaspoon sea salt

- 1/4 teaspoon pepper

Directions

- Heat olive oil in a medium skillet over medium heat. Add the mushrooms, tomatoes, garlic, and green bell pepper; sauté for 3-4 minutes.

- Reduce heat to medium low and stir in spinach, tofu, ginger, and soy sauce.

- Cook covered for 5 to 7 minutes, stirring occasionally. Season with salt and pepper.

LUNCH

1. Sautéed Green Beans and Cherry Tomatoes

Servings: 3

Preparation time: 8 minutes

Cook time: 20 minutes

Ready in: 28 minutes

Ingredients

- 1 1/2 pounds green beans, trimmed and cut into 2 inch pieces

- 1 1/2 cups water

- 3 tablespoons olive oil

- 2 cloves garlic, crushed and chopped

- 1 small shallot, chopped

- 2 cups cherry tomato halves

- 1/4 teaspoon pepper

- 1 1/2 teaspoons fresh basil, chopped

- 2 teaspoons raw honey

Directions

- Pour water and beans in a large saucepan over medium heat. Cover pan, and bring to a boil.

- Reduce heat to low then simmer for 10 minutes until tender. Drain beans and set aside.

- Heat olive oil in a skillet over medium heat. Add the garlic and shallot and sauté until garlic is lightly browned.

- Stir in tomatoes and cook until just soft; stirring occasionally. Sprinkle with pepper and basil then drizzle with honey.

- Pour the tomato mixture over the green beans, and toss gently to blend.

2. Ethiopian Potatoes, Carrots, and Cabbage Dish

Servings: 6

Preparation time: 10 minutes

Cook time: 40-50 minutes

Ready in: 50 minutes

Ingredients

- 1/4 cup olive oil

- 2 cloves garlic, crushed and chopped

- 1 medium onion, thinly sliced

- 4 medium carrots, thinly sliced

- 1 teaspoon sea salt

- 1/2 teaspoon ground black pepper

- 1/2 head cabbage, shredded

- 1 thumb-size ginger, grated

- 1/2 teaspoon ground turmeric

- 1/4 teaspoon curry powder

- 5 potatoes, peeled and cut into 1-inch cubes

Directions

- Heat the olive oil in a skillet over medium heat. Add the garlic and sauté until brown. Add onion and carrots and cook for 5 minutes; season with salt and pepper.

- Stir in cabbage, ginger, turmeric, and curry powder. Cook for another 15 to 20 minutes.

- Add the potatoes then reduce heat to medium-low.

- Cover skillet and cook for 20 to 30 minutes until potatoes are tender and soft.

3. Bacon and Green Beans

Servings: 3

Preparation time: 10 minutes

Cook time: 20 minutes

Ready in: 30 minutes

Ingredients

- 10 slices nitrite/nitrate free lean bacon, diced

- 1 tablespoon garlic, crushed

- 1 small red bell pepper, finely chopped

- 2 (10 ounce) packages frozen whole green beans

- 1/2 teaspoon dried cayenne pepper

- 1/2 teaspoon sea salt

- 1/4 teaspoon ground black pepper

- 1/4 cup onion, finely chopped

Directions

- Cook bacon in a large skillet set over medium-high heat until crisp. Remove bacon from pan and drain on paper towels.

- Discard excess grease from the skillet, leaving about 2 tablespoons in the pan.

- Sauté garlic and red bell pepper in the bacon grease over medium-high heat for 1 minute.

- Stir in green beans, season with salt, pepper, and dried cayenne pepper; cook for about 10 minutes, or until beans are tender. Add the chopped onion halfway through cooking. Toss in the cooked bacon to the pan.

4. Fruit Chicken Salad

Servings: 5

Preparation time: 15 minutes + 1 hour chill time

Ingredients

- 1 1/2 pounds cooked boneless chicken breast halves, cubed

- 1 cup fresh strawberries, quartered

- 1 cup fresh pineapple, cut into small chunks

- 1/2 cup walnuts, chopped

- 1 cup light mayonnaise

- 1 clove garlic, finely chopped

- 1 teaspoon dried dill weed

- 1 teaspoon Dijon mustard

- 1 teaspoon raw honey

Directions

- Stir together the mayonnaise, garlic, dill weed, mustard, and honey in a bowl.

- Mix the chicken, strawberries, pineapple, and walnuts in a large mixing bowl.

- Toss chicken mixture with the prepared dressing.

- Chill for at least 1 hour, or overnight for best flavor.

5. Kalamata Olives Salad with Flaked Salmon

Servings: 7

Preparation time: 15 minutes

Cook time: 22 minutes

Ready in: 37 minutes

Ingredients

Kalamata Olives Pasta Salad:

- 1/2 pound gluten-free penne pasta

- 2 teaspoons extra-virgin olive oil

- 1 medium cucumber, peeled, seeded, and diced

- 1 large tomato, seeded and diced

- 1 teaspoon sea salt

- 1/4 cup kalamata olives, pitted and halved

- 1 tablespoon fresh mint leaves, thinly sliced

- 1 teaspoon balsamic vinegar

- Freshly ground black pepper

- 1 ounce feta cheese, thinly sliced

Flaked Salmon:

- 4 (6 ounce) fillets salmon

- 2 tablespoons olive oil

- 2 tablespoons capers

- 1/8 teaspoon salt

- 1/8 teaspoon ground black pepper

- 4 slices lemon

Directions

- Cook pasta until al dente, according to package instructions. Drain and place in a large mixing bowl.

- Drizzle pasta with olive oil.

- Combine the cucumber and tomato in another bowl then sprinkle with salt. Let vegetables drain in a colander for at least 10 minutes. Combine mixture with the pasta.

- Add the olives, mint, vinegar, and pepper; toss gently.

- Place a large heavy skillet over medium heat for 3 minutes.

- Brush salmon with olive oil.

- Cook salmon in the skillet over high heat for 3 minutes; season with salt and pepper. Sprinkle salmon with capers. Flip fillets over, and cook for 5 minutes, or until browned and flakes easily with a fork.

- Roughly flake the fillets and gently toss with the salad. Sprinkle feta cheese over the top.

6. Turkey and Quinoa Stuffed Feta Peppers

Servings: 6

Preparation time: 15 minutes

Cook time: 65 minutes

Ready in: 1 hour and 20 minutes

Ingredients

- 6 medium green bell peppers, tops cut and seeds removed

- 3 tablespoons olive oil

- 1 clove garlic, minced

- 8 ounces ground turkey

- 1 medium onion, chopped

- 1 cup cooked quinoa

- 1 cup crumbled feta cheese

- 1 tablespoon fresh thyme, chopped

- 1 tablespoon fresh rosemary, chopped

- 1/4 teaspoon ground cinnamon

- 1/4 teaspoon ground nutmeg

- 3/4 teaspoon sea salt

- 1/2 teaspoon ground black pepper

- 1 cup cold water

- 1 cup tomato sauce

- 1 tablespoon fresh lemon juice

- 1 teaspoon raw honey

Directions

- Preheat oven to 375 degrees f (190 degrees c). Arrange the bell peppers, standing upright, in a 9x12-inch baking dish.

- Heat olive oil in a skillet over medium heat.

- Add garlic and sauté until lightly browned. Add the turkey and onions, and cook until turkey is browned, about 5 minutes. Remove from pan and transfer mixture to a large bowl. Mix in the quinoa and feta cheese.

- Mix thyme, rosemary, cinnamon, nutmeg, salt, and pepper in a small bowl then sprinkle into the turkey mixture. Mix well to combine.

- Fill bell peppers with turkey mixture.

- Stir together water, tomato sauce, lemon juice, and honey. Pour half of the mixture over peppers, and half over bottom of dish. Cover with foil.

- Bake for 45 minutes then bake uncovered for another 15 minutes, basting occasionally with sauce, until internal temperature reaches 160 degrees F (70 degrees C).

7. Red Lentil Coconut-Curry Stew

Servings: 9

Preparation time: 10 minutes

Cook time: 25 minutes

Ready in: 35 minutes

Ingredients

- 2 tablespoons coconut oil

- 1 small onion, chopped

- 6 cloves garlic, minced

- 5 large tomatoes, chopped

- 1 yellow bell pepper, chopped

- 1 cup low-sodium pure chicken broth

- 1 3/4 cup coconut milk

- 1 tablespoon raw honey

- 1/4 cup coconut powder

- 1/2 tablespoon ground cinnamon

- 2 tablespoons curry powder

- 1 tablespoon ginger, finely grated

- 1 tablespoon ground cumin

- 2 cups red lentils

- 1 1/2 teaspoon sea salt

- 1/2 teaspoon ground black pepper

- 1 bunch fresh cilantro, chopped

Directions

- Melt the coconut oil in a large saucepan over medium heat.

- Add garlic and sauté until golden brown. Stir in the onion and cook for 5 minutes, until soft and translucent.

- Stir in the tomatoes and bell pepper, and cook for 5 minutes more. Pour in the chicken broth, coconut milk, honey, coconut powder, cinnamon, curry powder, ginger, and ground cumin; bring to a simmer over medium-high heat.

- Stir in the lentils and cook for 10 to 15 minutes, until just tender; stirring frequently.

- Season stew with salt and pepper then stir in the chopped cilantro.

- Ladle into bowls and top with chopped cilantro, serve warm.

8. Honey-Glazed Pork in Raisin-Spinach Salad

Servings: 9

Preparation time: 15 minutes

Cook time: 25 minutes

Total time: 40 minutes

Ingredients

- 1/2 cup Balsamic vinaigrette

- 2 tablespoon raw honey

- 1 teaspoon dried thyme, crushed

- 1 pound pork tenderloin

- 1 1/2 teaspoon olive oil

- 3/4 cup almonds, blanched and slivered

- 3 tablespoons toasted sesame seeds

- 1/4 cup honey

- 1/4 teaspoon ground cayenne pepper

- 1 medium onion, diced

- 1/2 cup cider vinegar

- 1/2 cup coconut oil

- 1 pound spinach, rinsed and torn into bite-size pieces

- 1 cup dried raisins

Directions

- Preheat oven to 425 degrees f.

- Place pork in shallow pan. Mix vinaigrette, honey, and thyme in a bowl then brush 3 tablespoons of mixture onto pork. Set aside remaining vinaigrette mixture.

- Bake pork for 20-25 minutes or until done.

- Lightly toast almonds in olive oil in a saucepan over medium heat. Remove from pan from heat and let cool.

- Whisk together the sesame seeds, honey, cayenne pepper, onion, cider vinegar, and coconut oil in a large bowl.

- Toss in the pork, spinach, toasted almonds and raisins then drizzle with the remaining vinaigrette mixture.

9. Sautéed Scallops Pasta

Servings: 6

Preparation time: 10 minutes

Cook time: 23 minutes

Ready in: 33 minutes

Ingredients

- 3/4 pound gluten-free angel hair pasta

- 1 1/2 tablespoons butter

- 1 1/2 pounds fresh sea scallops, rinsed and quartered

- 1/4 teaspoon sea salt

- 1/8 teaspoon white pepper

- 3 cloves garlic, minced

- 1 onion, minced

- 1 1/2 tablespoons freshly squeezed lemon juice

- 1/4 cup white wine

- 1 1/2 tablespoons fresh chives, chopped

- 1 tablespoon fresh parsley, chopped

Directions

- Cook pasta according to package directions, until al dente. Drain and set aside.

- Melt butter in large skillet over medium heat.

- Add scallops and cook for 5 to 6 minutes, or until firm and opaque; stirring constantly. Season with salt and pepper.

- Transfer cooked scallop to serving plates and set aside.

- Sauté garlic in the skillet, until golden brown. Add the onion and cook until translucent.

- Stir in lemon juice, wine, and chives; simmer for 2 minutes, stirring occasionally. Remove skillet from heat.

- Toss cooked scallops with the sauce, and then spoon over pasta. Sprinkle with chopped parsley on top and serve.

10. Spanish Beef and Rice

Servings: 6

Preparation time: 10 minutes

Cook time: 35 minutes

Ready in: 45 minutes

Ingredients

- 2 tablespoons olive oil

- 1 cup uncooked gluten-free white rice

- 2 cloves garlic, crushed and chopped

- 1/2 cup onion, chopped

- 1/2 cup green bell pepper, chopped

- 1 pound ground beef

- 1/2 cup fresh mushrooms, sliced

- 1/2 cup slices olives

- 1 jalapeno pepper, diced

- 3/4 cup tomato sauce

- 1/2 cup low-sodium salsa

- 1 cup low-sodium beef broth

- 1/4 teaspoon ground cumin

- 1/2 teaspoon salt

- 1/4 teaspoon pepper

- 1 cup Monterey Jack cheese, shredded

- 1/4 cup parsley, chopped

Directions

- Heat olive oil in a large saucepan over medium heat. Add the rice and cook until lightly browned; stirring frequently.

- Stir in garlic, onion, and bell pepper. Sauté for 5 minutes or until garlic is golden brown and onions are soft. Add the ground beef and sauté until browned; drain excess fat.

- Add the mushrooms, olives, tomato sauce, salsa, and beef broth. Reduce heat to low, cover and simmer for 20 minutes or until rice is cooked, stirring occasionally. Season with cumin, salt, pepper to taste.

- Sprinkle with cheese and parsley on top.

11. Crock Pot Cabbage Rolls

Servings: 6

Preparation time: 15 minutes

Cook time: 8-9 hours on Low

Ready in: 8 hours and 15 minutes

Ingredients

- 12 leaves cabbage

- 3 garlic cloves, minced

- 1/2 cup onion, minced

- 1 cup cooked white rice

- 1/2 cup tomatoes, diced

- 1 egg, beaten

- 1/4 cup low-fat milk

- 1 pound extra-lean ground beef

- 1 teaspoons sea salt

- 1/2 teaspoons ground black pepper

- 1 cup organic tomato sauce

- 1 teaspoon low-sodium gluten-free Worcestershire sauce

- 1 tablespoon unrefined brown sugar

- 1 tablespoon lemon juice

Directions

- Boil a large pot of water. Add the cabbage leaves and bring to a boil for 2 minutes; drain and set aside.

- Combine garlic, onion, rice, tomatoes, egg, milk, and beef in a large bowl; season with salt and pepper.

- Fill the center of each cabbage leaf with about 1/4 cup of meat mixture then roll up, and tuck in ends. Place rolls in a 4 or 5-quart slow cooker.

- Stir together tomato sauce, worcestershire sauce, brown sugar, and lemon juice in a small bowl then pour over cabbage rolls.

- Cover, and cook on low 8 to 9 hours.

12. Zesty Tuna Sandwich

Servings: 4

Preparation time: 40 minutes

Cook time: 10 minutes

Ready in: 50 minutes

Ingredients

- 1/4 cup gluten-free soy sauce

- 1/4 cup orange juice

- 1/4 cup green onions, chopped

- 2 tablespoons extra-virgin olive oil

- 1 tablespoon lemon juice

- 2 teaspoons raw honey

- 1 clove garlic, minced

- 1/2 teaspoon ground black pepper

- 8 ounce flaked light tuna, drained

- Olive oil for greasing

- 8 thick slices gluten-free bread

- 1/4 cup light mayonnaise

- 4 lettuce leaves

Directions

- Place tuna steaks in a large dish. Combine the soy sauce, orange juice, green onions, olive oil, lemon juice, honey, garlic, and black pepper then pour mixture over tuna; turn to coat. Cover, and marinate in the fridge for at least 30 minutes.

- Grease grill grate with olive oil. Preheat grill to high heat.

- Cook the tuna steaks for 5 to 6 minutes each side; baste with the marinade on each side. Flake grilled tuna steaks to bite-size pieces.

- Spread 1 tablespoon mayonnaise on each bread then top with the flakes tuna, lettuce, and another bread slice.

13. Bacon, Lettuce, and Orange Salad

Servings: 6

Preparation time: 15 minutes

Cook time: 10 minutes

Ready in: 25 minutes

Ingredients

- 1/2 pound gluten-free, nitrite/nitrate-free bacon

- 15 ounce mandarin oranges

- 1 bunch green onion, diced

- 3/4 cup slivered almonds

- 1 head red leaf lettuce, torn into bite-size pieces

- 2 green bell peppers, diced

Dressing:

- 1/4 cup olive oil

- 3 tablespoons raw honey

- 2 tablespoons cider vinegar

- 1/2 teaspoon Dijon mustard

- 1/2 teaspoon cayenne pepper

- 1/2 teaspoon sea salt

Directions

- Cook bacon until evenly brown in a medium skillet over medium-high heat. Drain on paper towels and cool. Crumble bacon and place in a large mixing bowl.

- Add the oranges, green onion, almonds, lettuce, and bell peppers.

- Stir together the dressing ingredients in a small bowl then toss with the bacon mixture.

DINNER

1. Chili Stuffed Chicken over Brown Rice

Servings: 4

Serving size: 1 stuffed chicken breast half

Preparation time: 15 minutes

Cook time: 1hour and 15 minutes

Ready in: 1hour and 30 minutes

Ingredients

Brown Rice:

- 2 cups long-grain gluten-free brown rice

- 4 cups water

- 1 teaspoon kosher salt

Chili Stuffed Chicken:

- 1/2 cup shredded Cheddar cheese

- 2 cloves garlic, minced

- 1/4 cup green bell pepper, chopped

- 1/4 cup red bell pepper, chopped

- 1/4 cup cilantro, minced

- 2 green chiles, diced

- 1/4 cup chunky salsa

- 1/2 teaspoon chili powder

- 1 teaspoon red pepper flakes

- 1/8 teaspoon sea salt

- 4 skinless, boneless chicken breast halves - pounded to 1/4 inch thickness

- Toothpicks

- 1/2 cup dry breadcrumbs

- 1/3 cup butter, melted

Directions

- Rinse brown rice under cold water.

- Boil water in a medium saucepan over high heat. Add the rice and stir in the salt. Reduce the heat to low.

- Simmer covered for 45 to 50 minutes, or until rice is tender. Remove pan from heat, cover and let sit for 10 minutes more.

- Preheat oven to 400°f.

- Combine cheese, garlic, bell peppers, cilantro, green chiles, salsa, chili powder, red pepper flakes, and salt in a mixing bowl. Spoon about 1/4 cup of mixture onto each chicken breast. Roll breasts over mixture, and secure with toothpicks.

- Dip each breast in melted butter then roll in breadcrumb mixture. Place chicken into ungreased 9x13-inch baking dish.

- Bake for 30 to 35 minutes or until chicken is no longer pink in the center. Serve over brown rice.

2. Honey Mustard BBQ Pork Chops

Servings: 4

Serving size: 2 pork chops

Preparation time: 10 minutes + 2 hours marinate time

Cook time: 6-16 minutes

Ready in: 2 hours 16 minutes

Ingredients

- 1/3 cup raw honey

- 1/2 teaspoon lemon zest

- 3 tablespoons orange juice

- 1 tablespoon red wine vinegar

- 1 teaspoon cranberry juice

- 1 teaspoon gluten-free Worcestershire sauce

- 2 teaspoons onion powder

- 1/4 teaspoons red pepper flakes

- 1/4 teaspoon ground black pepper

- 1/4 teaspoon dried rosemary

- 3 tablespoons Dijon mustard

- 8 thin cut pork chops

- Olive oil for greasing

Directions

- Mix the first 11 ingredients in a large dish.

- Add the pork chops, cover and marinate in the fridge for at least 2 hours.

- Grease grill grate lightly with olive oil.

- Discard marinade and grill pork chops over high heat for 6-8 minutes; turning once.

- Let stand 3 minutes then serve.

3. Lentils and Herbs Stew

Servings: 3

Preparation time: 10 minutes

Cook time: 55 minutes

Ready in: 1 hour 5 minutes

Ingredients

- 1 tablespoon low-fat butter

- 1 tablespoon olive oil

- 2 white onions, halved and sliced

- 3 cloves garlic, minced

- 2 cups low-sodium chicken broth

- 1/2 cup lentils

- 3/4 cup carrots, finely chopped

- 1/4 cup tomatoes, diced

- 1 pinch nutmeg

- 1 1/4 cup baby spinach leaves

- 1 teaspoon ground coriander

- 1 teaspoon sea salt

- 1/4 teaspoon ground black pepper

Directions

- Melt butter in a medium saucepan over medium heat then add the olive oil.

- Add onion and sauté until lightly golden, about 10 minutes. Stir in garlic and cook until lightly browned.

- Pour in chicken broth to the pan then add the lentils. Bring to a boil then reduce heat to low. Simmer covered for 20 minutes. Add the carrots, tomatoes, and nutmeg, simmer for additional 15 minutes, or until lentils are soft.

- Add spinach, coriander, salt, and pepper. Cover and simmer for 10 minutes. Serve warm.

4. Veggies and Beef Pot Roast

Servings: 10

Preparation time: 10 minutes

Cook time: 2 hours and 8 minutes

Ready in: 2 hours 18 minutes

Ingredients

- 1 teaspoon sea salt

- 1/2 teaspoon ground black pepper

- 2 teaspoons olive oil

- 3 pounds boneless chuck roast

- 3 cloves garlic, chopped

- 1 onion, chopped

- 2 bay leaves

- 2 cups organic low-sodium beef broth

- 3 large carrots, cut diagonally into 1-inch pieces

- 3 stalks celery, diced

- 1 pound potatoes, quartered

Directions

- Preheat oven to 325 degrees f.

- Season meat with salt and pepper.

- Heat olive oil in a large dutch oven over medium-high heat. Add roast in the center of the pan and sear each side for 4 minutes. Transfer seared roast to a platter.

- Spread garlic, onion, and bay leaves in a single layer in the bottom of the pan.

- Return roast to pan then pour in beef broth. Cover, and bake for 30 minutes in preheated oven.

- Turn heat to 300 degrees f (150 degrees c). Add the carrots, celery, and potato, cook for 1 hour and 30 minutes, or until vegetables are tender.

- Remove roast to a platter to let stand for 10 to 15 minutes. Slice roast and serve with the vegetables.

5. Planked Salmon with Brown Rice

Servings: 10

Preparation time: 1 hour 38 minutes

Cook time: 1 hour and 15 minutes

Ready in: 2 hours and 53 minutes

Ingredients

- 3 pound salmon fillets, skin removed

- 1 cup fresh parsley, chopped

- 1/2 cup onions, chopped

- 1 fresh lemon, juiced

Marinade:

- 1/3 cup gluten-free soy sauce

- 1/4 cup olive oil

- 1/4 cup chives, chopped

- 1 1/2 tablespoons apple cider vinegar

- 1 tablespoon fresh ginger, grated

- 1 teaspoon garlic, minced

Brown Rice:

- 2 cups long-grain gluten-free brown rice

- 4 cups water

- 1 teaspoon sea salt

Directions

- Rinse brown rice under cold water.

- Boil water in a medium saucepan over high heat. Add the rice and stir in the salt. Reduce the heat to low. Cover the saucepan and simmer for 45 to 50 minutes, or until the rice is tender. Remove pan from heat, cover and let sit for 10 minutes more.

- Soak 3 (12-inch) untreated cedar planks in warm water for at least 1 hour, overnight would be best.

- Place the salmon fillets in a shallow dish. Mix together the marinade ingredients in a small bowl then rub mixture into salmon fillets. Cover and marinate in the fridge for 15-60 minutes.

- Combine parsley, onions and lemon juice in a medium bowl. Press mixture onto the top side of the fillets.

- Preheat grill to medium heat. Place the planks on the grill with the lid closed, for 3 minutes, or until they start to crackle and smoke. Place the fillets onto the planks, skin side down; spacing fillets 1 inch apart.

- Cover, and grill for 20 minutes.

- Place fillets onto plates and serve with brown rice.

6. Baked Salmon over Jasmine Carrot Rice

Servings: 5

Preparation time: 40 minutes

Cook time: 45 minutes

Ready in: 1 hour and 25 minutes

Ingredients

- 1 pound salmon

Jasmine Carrot Rice:

- 1 cup jasmine rice

- 2 cups water

- 1 tablespoon olive oil

- 1 onion, sliced

- 3/4 cup carrots, grated

- 1 teaspoon fresh ginger, minced

- 1/2 teaspoon sea salt

- 1/4 cup roasted almonds, chopped

- 1/2 teaspoon red pepper flakes

Marinade:

- 1/4 cup gluten-free low-sodium soy sauce

- 1 teaspoon extra-virgin olive oil

- 1/2 cup lemon juice

- 1 tablespoon raw honey

- 1 teaspoon ground mustard

- 2 cloves garlic, minced

- 1/4 cup scallions, finely chopped

- 1/4 teaspoon ground black pepper

Directions

- Boil rice and water in a medium saucepan over high heat. Reduce heat to low.

- Simmer covered for 20 minutes, or until tender.

- Heat olive oil in a skillet over medium heat. Add onion and sauté for 10 minutes, until soft and golden.

- Stir in carrots, ginger, and salt. Reduce heat to low and steam covered for 5 minutes.

- Stir in red pepper flakes, almonds, and cooked jasmine rice. Cover and set aside.

- Preheat the oven to 350 degrees f. Line a baking sheet with grease-proof paper.

- Place salmon in a large dish. Mix the marinade ingredients and pour over salmon.

- Marinate in the fridge for at least 30 minutes. Transfer salmon to the baking sheet.

- Bake for 10-12 minutes, or until just cooked. Serve with jasmine carrot rice.

7. Vegetarian Casserole

Servings: 4

Preparation time: 15 minutes

Cook time: 2 hours and 30 minutes

Ready in: 2 hours and 45 minutes

Ingredients

- 2 teaspoons fresh parsley, chopped

- 1 1/2 teaspoons fresh marjoram, chopped

- 1 1/2 teaspoon fresh basil, chopped

- 1/2 teaspoon salt

- 1/4 teaspoon pepper

- 1 medium zucchini, cut into 1 1/2-inch chunks

- 1 butternut squash, peeled, seeded, and cut into 1 1/2-inch chunks

- 6 tomatoes, cut into 1 1/2-inch chunks

- 1/2 cup whole fresh mushrooms, halved

- 1 green bell pepper, cut into 1 1/2-inch chunks

- 1 large onion, cut into 1 1/2-inch chunks

- 4 cloves garlic, peeled

- 1/4 cup tomato sauce

- 1 1/2 tablespoon olive oil

- 1 cup shredded lettuce

- 1/2 cup parmesan cheese, grated

Directions

- Preheat oven to 375 degrees f (190 degrees c).

- Stir together parsley, marjoram, basil, salt, and pepper.

- Combine vegetables into a roasting pan then sprinkle with parsley mixture. Mix tomato sauce and olive oil then pour over vegetables.

- Bake for 2 hours and 30 minutes, adding a little water about halfway through cooking.

- Top with shredded lettuce and cheese then serve.

8. Easy Grilled Salmon

Servings: 6

Preparation time: 1 hour and 10 minutes

Cook time: 12 minutes

Ready in: 1 hour and 22 minutes

Ingredients

- 1/3 cup lemon juice

- 1/2 teaspoon sea salt

- 1/4 teaspoon black pepper

- 1/4 teaspoon garlic powder

- 1 1/2 pounds salmon fillets

- 1/4 cup gluten-free soy sauce

- 1/4 cup pure maple syrup

- 1/3 cup water

- 1/4 cup olive oil, and extra amount for greasing

Directions

- Mix lemon juice, salt, pepper, and garlic powder.

- Place salmon fillets in a large dish and rub with the lemon juice mixture.

- Combine soy sauce, maple syrup, water, and olive oil a small bowl then pour onto salmon; turn to coat. Marinate in the fridge for at least 1 hour.

- Grease grill grate with olive oil. Preheat grill to medium heat.

- Grill salmon for 6 minutes each side, or until the fish flakes easily with a fork.

9. Zesty Beef Meatballs

Servings: 5

Preparation time: 10 minutes

Cook time: 20-30 minutes

Ready in: 30 minutes

Ingredients

- 1 egg

- 1/2 teaspoon sea salt

- 1/4 teaspoon ground black pepper

- 1/4 cup gluten-free instant rice

- 1 tablespoon fresh cilantro leaves, chopped

- 2 cloves garlic, chopped

- 1/4 cup onion, chopped

- 1 green bell pepper, diced

- 1 pound lean ground beef

- Olive oil for greasing

- 2 3/4 cups tomato sauce

- 1/4 cup gluten-free Worcestershire sauce

Directions

- Beat egg in a bowl then season with salt and pepper. Stir in rice, cilantro, garlic, onion, and bell pepper.

- Add the ground beef and combine well.

- Shape mixture into 1 1/2 inch meatballs.

- Grease a large skillet with olive oil then place over medium heat.

- Cook meatballs until brown on all sides.

- Stir together the worcestershire sauce and tomato sauce until smooth then pour over meatballs.

- Simmer covered for 20 to 30 minutes; stirring occasionally.

10. Hot ‘n Spicy Steak

Servings: 6

Preparation time: 2 hours and 10 minutes

Cook time: 10 minutes

Ready in: 2 hours 20 minutes

Ingredients

- 1/2 cup olive oil, and extra amount for greasing

- 1 1/2 pounds top sirloin steak

- 1 teaspoon cayenne pepper

- 4 cloves garlic, peeled

- 1 1/2 teaspoons black pepper

- 1/2 tablespoon sea salt

- 1/4 cup lemon juice

- 1 tablespoon dried thyme

- 3 jalapeno peppers, stemmed

Directions

- Brush steak with olive oil and place in a shallow dish.

- Blend the remaining ingredients in a blender until smooth.

- Coat steak with the jalapeno mixture.

- Cover and place in the fridge to marinate for 2hours, or overnight for best flavor.

- Grease grill grate with olive oil. Preheat grill for high heat. Drain steak and discard marinade

- Grill steak for 5 minutes each side.

11. Fried Lemon Pepper Cod

Servings: 4

Preparation time: 10 minutes

Cook time: 8-16 minutes

Ready in: 18 minutes

Ingredients

- 1 1/2 pounds cod fillets

- 1 lemon, juiced

- 1/2 teaspoon garlic salt

- 1/2 teaspoon ground black pepper

- 3 tablespoons low-fat butter

Directions

- Drizzle fillets with lemon juice then sprinkle with garlic salt and pepper.

- Melt butter in a large skillet over medium high heat.

- Add fillets and cook for 4 minutes each side, or until flaky.

12. Brown Rice with Broccoli and Almonds

Servings: 6

Preparation time: 10 minutes

Cook time: 18 minutes

Ready in: 28 minutes

Ingredients

- 1/4 cup toasted pumpkin seeds

- 1/3 cup almonds, chopped

- 1 tablespoon olive oil

- 1 onion, chopped

- 1/2 teaspoon garlic, minced

- 1 cup low-sodium chicken broth

- 1 cup uncooked instant brown rice

- 1 pound fresh broccoli florets

- 1/2 teaspoon sea salt

- 1/8 teaspoon ground black pepper

- 1 cup parmesan cheese, shredded

Directions

- Spread pumpkin seeds and almonds on a baking sheet. Toast in oven at 350 degrees f, for 6 to 8 minutes.

- Heat olive oil in a saucepan over medium heat. Add onion and garlic then sauté for 3 minutes.

- Pour in chicken broth and rice, and bring to a boil. Turn heat to medium-low.

- Simmer covered for 8 minutes, or until liquid is absorbed. Spoon cooked rice onto a plate.

- Season broccoli with salt and pepper then microwave until tender. Place broccoli over rice then top with cheese and toasted almonds and pumpkin seeds.

13. Grilled Jalapeno Tuna Steak with Tomato and Avocado Salad

Servings: 4

Preparation time: 10 minutes

Cook time: 32 minutes

Ready in: 42 minutes

Ingredients

Grilled Jalapeno Tuna Steaks:

- 1 tablespoon olive oil

- 2 teaspoons lime juice

- 1 teaspoon lime zest, grated

- 1 jalapeno pepper, minced

- 3 cloves garlic, minced

- 1 teaspoon fresh ginger

- 1/2 teaspoon sea salt

- 1/4 teaspoon ground black pepper

- 1 pound ahi tuna steaks

Tomato and Avocado Salad:

- 4 medium ripe tomatoes, chopped

- 2 ripe avocados, chopped

- 1/4 cup onion, diced

- 1 tablespoon olive oil

- 1 tablespoon apple cider vinegar

- 1 teaspoon lemon juice

- 1/2 teaspoon sea salt

- 1/4 teaspoon Dijon mustard

Directions

- Place steaks in a shallow dish.

- Combine olive oil, lime juice, lime zest, jalapeno pepper, garlic, ginger, salt, and pepper. Pour mixture over steaks; turning to coat evenly.

- Place in the fridge and marinate for 20 minutes.

- Grease the grill grate lightly with olive oil. Preheat grill for high heat.

- Grill steaks for 6 minutes each side until they are beginning to firm and are hot in the center.

- Toss together all ingredients for the salad in a bowl. Chill and serve with the tuna steak.

DESSERT

1. Chunky Peanut Butter Fudge

Servings: 9

Preparation time: 1 hour and 10 minutes

Cook time: 15 minutes

Ready in: 1 hour and 25 minutes

Ingredients

- 1 3/4 cup organic almond milk

- 1/2 cup organic low-fat creamy peanut butter

- 1/4 cup raw honey

- 1/2 cup dark chocolate chips

- 1 cup peanuts, chopped

- 1 teaspoon pure vanilla extract

Directions

- Line an 8-inch square baking pan with parchment paper.

- Stir together almond milk, peanut butter, and honey in a heavy saucepan over medium heat, until just bubbly.

- Remove pan from heat then stir in chocolate, peanuts and vanilla.

- Spread mixture evenly into the baking pan then let cool. Cover and chill in the fridge for 1 hour, or until firm.

- Cut fudge into squares and serve.

2. Guilt-free Banana Ice Cream

Servings: 4

Preparation time: 1 hour and 10 minutes

Ingredients

- 6 ripe bananas, peeled, sliced then frozen

- 1 cup pure coconut milk

- 1/4 cup low-fat unsalted butter

- 1 1/2 tablespoons raw honey

- 1/2 cup dark chocolate chips, grated

Directions

- Puree bananas in a blender for about 15 seconds.

- Add coconut milk, butter, honey, and chocolate chips; blend until smooth.

- Pour mixture into a freezable container. Freeze for 1 hour then serve.

3. Chocolate and Nut Layer Bars

Servings: 18

Preparation time: 15 minutes

Cook time: 20 minutes

Ready in: 35 minutes

Ingredients

- 1 1/2 cup sweetened coconut flakes, divided

- 3/4 cup dark chocolate chips

- 1 cup butterscotch chips

- 1/2 cup sliced pecans

- 1 cup unsalted peanuts

- 1 1/2 cup sweetened condensed milk

- 1/4 cup raw honey

- 3 tablespoons butter, melted

- Coconut oil for greasing

Directions

- Preheat oven to 350 degrees f. Grease a 9x13-inch baking pan with coconut oil.

- Sprinkle 1 cup coconut flakes evenly on the bottom of the baking pan.

- Combine the chocolate chips, butterscotch, and peanuts in a medium bowl then spread mixture evenly over the coconut layer.

- Stir together the condensed milk, honey, and butter in another bowl and pour evenly over the chocolate mixture.

- Sprinkle with sliced pecans and remaining coconut flakes.

- Bake for 20 minutes. Cool and cut into squares.

4. Coconut Cashew Macaroons

Servings: 6

Preparation time: 45 minutes

Cook time: 10-12 minutes

Ready in: 55 minutes

Ingredients

- 2 large egg whites

- 1/4 cup raw honey

- 1/2 teaspoon pure vanilla extract

- 1/4 teaspoon sea salt

- 2 1/2 cups unsweetened coconut flakes

- 1/2 cup roasted cashews, chopped

- 1 cup cold water

Directions

- Preheat the oven to 350 degrees f. Line a baking sheet with parchment paper.

- Whisk together all ingredients in a bowl. Chill the batter for 30 minutes. Stir the batter a few times after removing from the fridge.

- Dip a 2-tablespoon scoop of the batter in cold water, and then scoop out onto the prepared baking sheet.

- Bake the macaroons for 10 to 12 minutes, until golden brown. Cool for 10 minutes on the baking sheet, and then transfer to wire rack before serving.

5. Creamy and Yummy Pecan Pralines

Servings: 10

Preparation time: 15 minutes

Cook time: 20 minutes

Ready in: 35 minutes

Ingredients

- 1 cup unrefined brown sugar

- 1 cup stevia

- 1/2 cup evaporated milk

- 2 tablespoons low fat butter

- 2 cups pecan halves

- 1 tablespoon ground ginger

- 1/2 teaspoon ground cinnamon

- 1/4 teaspoon pure vanilla extract

Directions

- Line a baking sheet with parchment paper.

- Mix the brown sugar, stevia, and milk in a saucepan over medium heat.

- Bring to a boil then stir in butter, pecans, ginger, cinnamon, and vanilla.

- Heat, without stirring, to 235 degrees f. Remove from heat and cool for 5 minutes.

- Stir then pour onto baking sheet. Cool and cut into squares.

6. Lemon Blueberry Cake

Servings: 5

Preparation time: 10 minutes

Cook time: 35-40 minutes

Total time: 45 minutes

Ingredients

- coconut oil for greasing

- 6 eggs

- 1 cup almond milk

- 1/4 cup raw honey

- 1 tablespoon pure vanilla extract

- 1/2 teaspoon cinnamon

- 2 tablespoons lemon juice

- 1 tablespoon lemon zest, finely chopped

- 1/2 cup coconut butter, melted

- 2/3 cup coconut flour, sifted

- 1/4 teaspoon sea salt

- 1 cup fresh blueberries

Directions

- Preheat oven to 350 degrees. Grease an 8 inch cake pan with coconut oil.

- Place the eggs, almond milk, honey, vanilla, cinnamon, lemon juice, lemon zest, and coconut butter in a blender and blend until smooth.

- Mix the coconut flour and salt then add to the batter. Stir in the blueberries.

- Pour batter into the prepared cake pan, and bake for 35-40 minutes. Cool and serve.

7. No Flour Chocolate Cake

Servings: 12

Preparation time: 20 minutes

Cook time: 45 minutes

Ready in: 1 hour and 5 minutes

Ingredients

- coconut oil for greasing

- 1/2 cup water

- 3/4 cup unrefined brown sugar

- 1/4 teaspoon sea salt

- 18 ounce semisweet chocolate chips

- 1/2 cup unsalted butter

- 6 eggs

- 3/4 teaspoon of mint extract

- 1 teaspoon pure vanilla extract

Directions

- Preheat oven to 300 degrees f (150 degrees c). Grease a 10-inch round cake pan with coconut oil.

- Stir together the water, sugar, and salt in a saucepan over medium heat until completely dissolved and set aside.

- Melt chocolate in microwave then pour into the bowl of an electric mixer. Beat in the butter, eggs, sugar mixture, mint and vanilla extract.

- Pour batter into the cake pan. Put the cake pan in a larger pan filled with boiling water halfway up the sides of the cake pan. Place pan in the preheated oven.

- Bake cake for 45 minutes.

- Cool for 10 minutes then invert into a plate and serve.

8. Coco-Walnut Raspberry Cupcakes

Servings: 6

Preparation time: 15 minutes

Cook time: 20-25 minutes

Ready in: 35 minutes

Ingredients

- 1/2 cup coconut flour

- 1 tablespoon pure cornstarch

- 1/2 cup coconut flakes

- 1/2 teaspoon baking soda

- 1/4 teaspoon sea salt

- 4 large eggs

- 1/2 cup raw honey

- 1 tablespoon pure vanilla extract

- 1 teaspoon lemon zest, finely chopped

- 1/2 cup fresh raspberries, mashed

- 1/2 cup walnuts, chopped

Directions
1.

- Preheat oven to 350 degrees f.

- Line a 6-cup muffin tin with paper liners.

- Mix coconut flour, cornstarch, coconut flakes, baking soda, and salt in a medium bowl.

- Whisk together the eggs, honey, and vanilla extract in a large bowl.

- Add the dry ingredients to the wet ingredients and blend using a handheld mixer. Stir in the mashed raspberries, lemon zest, and chopped walnuts.

- Divide and scoop ¼ cup of batter into each muffin cup.

- Bake for 20-25 minutes. Let cool and serve.

Books by Donatella Giordano

Coconut Flour! 47+ Irresistible Recipes for Baking with Coconut Flour

Almond Flour! Gluten Free & Paleo Diet Cookbook

The Gluten Free Diet Quick Start Guide

Simple Gluten Free & Paleo Bread

Real Coconut Oil Results

www.amazon.com/author/donatellagiordano

About Donatella Giordano

In addition to being an acclaimed chef, Donatella Giordano is considered an expert in the field of gourmet, gluten-free and paleo cooking.

Through her tasty natural gluten-free recipes, she has gradually managed to win over her husband, three kids and two chocolate labradors, all of whom now love their healthy diets and lifestyles.

In her spare time she can be found around Palo Alto, scouring farmers' markets, hiking or cycling with the family.

One Last Thing...

When you turn the page, Kindle will give you the opportunity to rate the book and share your thoughts on Facebook and Twitter. If you believe the book is worth sharing, would you take a few seconds to let your friends know about it? If it turns out to make a difference in their well-being, they'll be forever grateful to you. As I will.

Donatella Giordano

Copyright © 2012 Donatella Giordano

Images and Cover by NaturalWay Publishing

Atlanta, Georgia USA