Whether you suffer from celiac disease or are sensitive to gluten, an exclusion diet is carried out, and it is always advisable to base it on quality foods. Therefore, we leave the following 85 healthy recipes for those on a gluten-free diet.
To make these healthy and tasty banana and coconut cookies with sunflower seeds, we only need make a puree with the banana pulpso it is always recommended that it is ripe.
Mix the purée with the grated coconut and the sunflower seeds until form a homogeneous mixture not too solid and with the help of a spoon we place small amounts of the mixture on a non-stick or previously oiled baking sheet.
We shape circular cookies trying to make them as thin as possible and take very low oven (150° or less) for approximately 50 minutes, turning halfway through cooking for crisp, golden biscuits. Once the cooking is finished, let them cool in the oven with the door half open so that they finish drying and remain firm.
to eat
you are healthy coconut and banana cookies with sunflower seeds They are perfect for breakfast or as a satiating snack between meals, since their large amount of fiber as well as their plant-based proteins make it easy for hunger to disappear quickly.
Also, they have a crispy texture that requires chewing and therefore, will not only calm the appetite but also please your palate.
They are also great vegetable sources of potassium, iron and calcium so they are suitable for vegans, for coeliacs and for the little ones in the family.
to taste in the breakfastthe afternoon snack or, to ingest how snackcommercial options based on corn or other ingredients, often of poor nutritional quality, are frequently used.
We can easily create gluten-free and very healthy alternatives at home, such as tasty crackers or chickpea flour crackers or some walnut cookies in which we recommend avoiding sugar being able to use sweeteners or dates to sweeten instead.
We can also prepare gluten-free cookies with only three ingredients with a very low sugar content and based on almonds, chocolate and chickpea cookies with peanut butter, or perfect crispy chickpea and zaatar crackers. to eat between meals.
Regarding the breads there is a wide variety of options that we can prepare without resorting to commercial alternatives, such as a naan bread with chickpea flour, a keto protein bread without any cereal inside, a Nordic or Stone Age bread, an express protein bread which is done for a very short time using the microwave or a sliced bread source of calcium and protein.
Another alternative is turn to vegetables to create gluten-free options such as a fitness carrot sandwich bread, a broccoli bread or a very low-carb garlic bread.
Very healthy and gluten-free cakes, pies and cakes
If we are lovers of sweets and in addition to following a gluten-free diet, which prevents us from going to traditional pastry and bakery options, we seek to improve the quality of the diet by avoiding free or added sugars, we recommend going to sources of natural sugars such as fruits, vegetables or others to achieve dishes Healthier.
For a special event or to calm temptation in a healthy way, we can go for a sugar-free chocolate, banana and pear cake; to some chocolate and avocado cupcakes with very low carbohydrate content; almond and cocoa biscuits, or a fitness banana brownie, ideal To the chocolate’s lovers.
Others healthy and easy alternatives that we can prepare at home are a mango and almond cake, a spongy yogurt cake rich in calcium and proteins, some cheese cakes without carbohydrates inside or, a lemon and coconut cake using sweeteners instead of sugar.
Main dishes based on cereals and legumes, gluten-free
To solve the main intakes of each day we can go to gluten-free cereals such as millet, rice, corn or others.
With these foods, we can prepare a whole-grain kale and mushroom risotto, a roasted millet with pumpkin, a salty polenta tart, a sautéed brown rice with lentils and vegetables, a curry ratatouille with millet, wild rice salad, a curry of creamy corn or a sautéed corn, feta cheese and tomato with basil.
employing pseudocereals such as quinoa or amaranth, we can also prepare main dishes rich in quality carbohydrates and ideal for Main meals, such as a quinoa and black bean salad with vegetables or quinoa, beluga lentils and crispy vegetables. We can also prepare a Mediterranean salad with chicken or a quinoa, beef and avocado salad, ideal for meat lovers on a gluten-free diet.
if we wish spoon dishes we can go to a quinoa soup with beans and carrots, to a fake quinoa and mango risotto, to some beluga lentils with quinoa, rice and mushrooms or to a vegetable, chickpea and quinoa soup very satiating and rich in vegetable proteins.
Using only legumesFor example, we can prepare a salad with chickpeas, corn and avocado or with chickpeas, olives, tomato and cheese. Others salads that we can create are chickpeas with chicken and cherries, black beans and potatoes, lentils and pumpkin or white beans with assorted tomatoes.
Others gluten-free and very healthy options based on legumes are a simple pumpkin and red bean curry, white beans with curried vegetable julienne, chickpeas stewed in tomato sauce, mini corn and chickpea pizzas, vegan broccoli and chickpea meatballs, a sweet potato stuffed chickpeas with tomato or a quick curry of chicken and chickpeas ideal for cold days.
Very healthy and gluten-free preparations with meat and fish
If you follow a gluten-free diet and are a lover of meats as well as of fish and shellfishthe options are very diverse since we can go to various dishes.
using fresh and lean meats we can prepare a sautéed chicken with lemon vegetables, some lettuce tacos with sautéed beef, sautéed loin with carrots and peanut butter dressing, a chicken and avocado salad with citrus vinaigrette, some very easy veal and vegetable skewers to make, a chicken-based pizza, a beef and vegetable stew or a baked chicken breast with spices that we can accompany with various side dishes.
With fish we can prepare a baked salmon with nuts, a cod with vegetables, a grilled sole with lemon very light and low in fat, a tuna with aubergine and tomatoes ideal for a low-carb dinner, some hake burgers, a grilled salmon fillet with curried leek julienne or a classic fish with tomato perfect to take away from tupperware.
employing seafood we can prepare gluten-free alternatives in a very short time, such as a sautéed courgette with prawns, a cauliflower couscous salad with marinated prawns and avocado with a very low carbohydrate content, a scrambled garlic sprouts with prawns or some artichokes with prawns with lemon, very easy to perform.
The best healthy snacks and snacks for a gluten-free diet
If you are looking to calm the bug between meals with quality nutrients and avoid commercial options that can provide excess sugars, we suggest you go homemade and satiating alternatives.
For example using dried fruit we can create two-ingredient chocolates, microwave-fried almonds, almond and chocolate rocks with pomegranate, or sugar-free biscotti with almonds, hazelnuts and dates.
going to seeds or legumes we can prepare roasted pumpkin seeds or pips in the oven, some spiced baked edamames, some spiced chickpeas or, some chickpeas with dark chocolate, ideal for those with a sweet tooth.
If we are looking for lighter, gluten-free and healthy alternatives, it is possible go to various vegetables and fruits To prepare, for example, some crispy roasted carrot sticks, some vegetable chips, some fresh fruit skewers, some celery sticks with a top of cheese and olives, some stuffed endives, some fried green peppers without frying or some aubergine and courgette rolls perfect roasts for him appetizer.
These are 85 healthy recipes for those on a gluten-free diet and look for a variety of options to cook day by day.
In Vitónica | 21 complete and healthy salads for those on a gluten-free diet
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