Don’t let gluten intolerance dictate you – Feel better with these 7 gluten-free recipes.
More and more people are finding that eating cereals (especially wheat) are not good for them. New studies show a gluten intolerance is rising fast in the population. Unfortunately, general symptoms can go undetected, because abdominal pain, flatulence, constipation, fatigue or headache are often attributed to everyday stress.
It is sad, though, as there is such an abundance of easy gluten-free recipes available. Not only are they simple and fast to prepare, but they are also, most importantly, health-promoting and delicious.
So, check out my 7 home-proven recipes below. But, before we get our mouths watery, let’s see how bad gluten really is for you.
Wheat – How Harmful is Cereal really?
One fact is that the cultivation, processing and consumption of cereals (including wheat) has a long tradition and is an integral part of human culture.
The wheat that grows in the fields today, however, and which we’re subsequently eating, is no longer what it used to be several centuries and decades ago.
The wheat products currently available in the supermarket can be detrimental to your health – low in nutrients, high in carbohydrates, affecting the hormone balance and contain allergy-provoking ingredients such as gluten.
Wheat is the type of crop that has changed the most over the last few years. Dr. Davis writes in his book “Wheatbelly”: “Natural evolution has changed wheat only slightly over the centuries, only in the last 50 years has there been unfavorable changes under the influence of natural cultivations on the field and in the laboratory”.
In gluten intolerance, and associated ailments such as celiac disease, in addition to wheat also other gluten-containing cereals, like rye, barley and spelt must be dispensed with, too.
With a gluten/wheat sensitivity, usually small amounts of grain can be tolerated. Even if no gluten intolerance can be detected, however, it makes sense to restrict yourself from grain consumption within the next 30 days.
The Solution? Eat Gluten-Free.
Try it, and avoid grain in every form: pasta, bread, biscuits, cake, pizza, beer. There is nothing left to eat?
Then you should urgently rethink your eating habits, because you can only absorb nutrients through meat, vegetables and fruits, not through so-called empty carbohydrates. They just take up space on your plate!
But do not worry, I am here to help you. All recipes in this post are invariably gluten-free.
Enjoy Eating Gluten Free With Some of My Favorite Recipes.
Once you get into the habit of going back to the supermarket with your eyes open and avoiding the candy, bread and pasta aisles, you’ll discover many new products. One thing I promise you: Eating gluten-free is anything but boring.
▪ Ever cooked with fennel? Try our fennel-radish-orange salad.
▪ Spaghetti Pumpkin? Your Bolognese sauce will never have tasted better!
▪ When was the last time you had Brussels sprouts?
▪ Want another side dish? Not with my Asian beef and broccoli pan delight.
▪ Fish sticks exist in bread crumbs only? Try mine in orange-macadamia crust.
▪ A gluten-free dessert complacent? This banana bread will blow you away.
▪ Breakfast without bread? Sure, try my oven egg with ham.
Be my guest to try my tasty and healthy recipes from below and ‘Bon Appetite.’
A truly summery recipe. You can eat it purely as a salad or as an accompaniment to meat or fish. One thing is guaranteed with the fennel orange salad: It’s an exotic and new taste experience.
THE RECIPE: FENNEL ORANGE SALAD
For 2 people // Active: 10 minutes // Total: 10 minutes
✓ 1 Fennel
✓ 7 Radishes
✓ 1 Red onion
✓ 3 Oranges
✓ 5 tbsp olive oil
✓ 5 Tablespoons of lemon juice
✓ 50 g of Sliced almonds
✓ Cut the fennel, radish and onion into very thin slices. We recommend a vegetable slicer, but a sharp knife works, too.
✓Rub the orange peel off an orange (for example with a julienne peeler or cheese grater) and store for later.
✓ Cut 2 oranges into bite-sized pieces, removing the skin.
✓ Mix the fennel, onion, radishes and oranges in a bowl.
✓ Squeeze the third orange over the salad.
✓ Add oil and lemon juice, also include the abraded orange skin after your liking.
✓ Finally, cover everything with sliced almonds.
Mediterranean Chicken Skewers with Almond Dip
It’s time, again – fall is back and the pumpkin conquers the supermarket and menus. Pumpkin is not only delicious but can (properly prepared) also visually leave a great impression.
My spaghetti pumpkin Bolognese recipe is definitely one of the varieties that you will not only cook once. Thus, as soon as there is spaghetti pumpkin in the supermarket – get access to it and enjoy!
THE RECIPE: SPAGHETTI PUMPKIN BOLOGNESE
For 2 people // Active: 25 minutes // Total: 50 minutes
✓ 1 Big spaghetti pumpkin
✓ 1 Yellow onion
✓ 4 Cloves of garlic
✓ 600 g Ground beef
✓ 200 ml of Tomato paste
✓ 500 g of Diced tomatoes
✓ 2 tbsp Balsamic vinegar
✓ 1 tbsp Coconut oil
✓ 3 Tablespoons of fresh rosemary
✓ 3 Tablespoons fresh basil
✓ 1 Piece of fresh ginger (3 cm)
✓ 400 g Mushrooms (your choice)
✓ 2 Teaspoons of chili powder
✓ 1 Fresh chili (optional)
✓ 1 tsp Thyme
✓ 1 Teaspoon Oregano
✓ 1 Teaspoon cinnamon
✓ 1 Pinch (s) of salt
✓ 1 Pinch (s) of pepper
✓Preheat oven to 350 degrees Fahrenheit.
✓Cut the spaghetti pumpkin in half and spoon out the seeds.
✓Place with the cut side down on a baking tray.
✓Put some water on the baking sheet and bake the pumpkin halves in the oven for 45 minutes.
While the pumpkin is in the oven, prepare the Bolognese sauce:
✓ Heat the coconut oil in a pan.
✓ Chop the onion and fry in the oil until it turns glassy.
✓ Chop the garlic and add to the onions. Sauté everything together.
✓ Add minced meat and sauté until light brown.
✓ Add diced tomatoes and tomato paste, stir well.
✓ Add balsamic vinegar, fresh herbs and spices.
✓ Cook the sauce over medium heat for 30 minutes.
✓ Slice mushrooms and add 5 minutes before the sauce is ready.
✓ Take the pumpkin out of the oven; use a fork to remove the strips from it so that the pumpkin meat gets lose.
✓ Add the Bolognese sauce to the pumpkin halves.
Chili Banana Tomato Soup
Creamy Broccoli Soup with Apple and Chestnuts
This next combination with fennel masks the controversial vegetable’s dominant taste. Often it is just the preparation that can make the difference.
Thus, this is another good reason to stay open regarding unpopular foods and always give them a try when they’re freshly prepared or combined with other ingredients.
Brussels sprouts are a classic winter vegetable and are sometimes available until April. In terms of nutrient content, it is a treat – even the intestinal microbiome can benefit from this vegetable.
THE RECIPE: BRUSSELS SPROUTS WITH FENNEL
For 2 people // Active: 10 minutes // Total: 30 minutes
✓ 200 g Brussels sprouts (fresh or frozen)
✓ 0.5 (half) Fennel
✓ 1 tbsp Coconut oil
✓ 1 tbsp Chopped fennel tops (the top sprouts that look like dill)
✓ 1 pinch of Salt and pepper
✓ Preheat oven to 350 degrees Fahrenheit.
✓ Cut the (thawed) Brussel’s sprouts into halves.
✓ Remove the ends and the outermost layer of leaves.
✓ Then spread on a baking sheet.
✓ Cut the fennel into thin strips and sprinkle over the Brussels sprouts.
✓ Cover everything with butter or oil.
✓ Now add the fennel tips and season with salt and pepper.
✓ Put in the oven for 20 minutes.
At home, we love simple recipes. The Asian beef broccoli pan needs only a few main ingredients but develops a great taste with the right spices. I have already prepared this recipe for many of our guests at home, and it was a success!
THE RECIPE: ASIAN BEEF BROCCOLI PAN
For 2 people // Active: 5 minutes // Total: 20 minutes
✓ 500 g of Beef (we take Irish beef hips)
✓ 700 g of Broccoli
✓ 1 Yellow onion
✓ 3 Cloves of garlic
✓ 1 tsp Ginger
✓ 0.5 (half) Hot pepper
✓ 4 Tablespoons sesame oil
✓ A handful of sesame seeds
✓ 1 Pinch of salt
✓ 1 Pinch of pepper
✓ 2 Tablespoons of coconut oil
✓ Cut the broccoli into small, bite-sized pieces and pre-cook for about 4-5 minutes.
✓ Then drain.
✓ Cut the beef into small pieces.
✓ Finely chop the ginger, garlic, chilies and onions and sauté in 2 tablespoons of hot coconut oil.
✓ Add the beef and leave for about 3-4 minutes until sautéd.
✓ Add the broccoli and sesame oil and simmer together.
✓ Season with salt and pepper, serve on the plate and decorate with sesame seeds.
✓ Nuts are a great match and, in combination with the fresh oranges, a real gourmet dish results.
For the next dish, I selected cod this time, but other types of fish also work. It is truly your choice and after your preference.
Let me say to you right away: The fruity nut-crust is the hammer! So, I’m actually amazed at with how few ingredients you can whip up such an exquisite taste experience.
THE RECIPE: COD WITH ORANGE-MACADAMIA CRUST
For 2 people // Active: 20 minutes // Total: 35 minutes
✓ 400 g white fish – e.g. cod, dorade (gilt-head bream), red snapper, or pike-perch.
✓ 60 g Macadamia nuts
✓ 1 Organic Orange
✓ 2 tbsp Butter or coconut oil
✓ 1 Pinch salt
✓ 1 Pinch pepper
✓ Preheat the oven to 280 degrees Fahrenheit.
✓ Chop macadamia nuts in the food processor.
✓ Cut the orange peel of the half orange into thin strips.
✓ Works best with a jagged Julienne peeler.
✓ Mix together with the nuts.
✓ Peel the orange and dice the flesh finely.
✓ Add to the nuts.
✓ Add melted coconut oil to the nut mass.
✓ Line the fish in a frying pan, season with salt and pepper.
✓ Now spread the nut/orange mixture on the fish.
✓ Put the fish in the oven for about 15 minutes until it is cooked.
This fits with:
Brussels sprouts with fennel
Baked beetroot with fennel
Use only untreated, organic oranges – especially as the peel is part of the dish.
Also, if the macadamia nuts were salted, the fish no longer needs to be seasoned extra.
It’s always a highlight: banana bread! Even if it contains a lot of bananas, it’s definitely a better choice than the typical afternoon cake. We had already tried a variant with almond flour at home– our guests at home loved it, so the recipe will be available for you soon, as well.
Today, however, I tried it completely nut-free. I was skeptical about how that would work regarding the consistency. But, the result is unbeatably brilliant. Juicy, light, sweet – just how it should be.
I have decided to prepare two variants: One with chocolate chips and the other one with walnuts. In this manner, you have more to choose from.
THE RECIPE: PALEO BANANA BREAD WITHOUT NUTS
For 2 cakes // Active // 15 minutes // Total: 60 minutes
4 Dried dates
40 ml Liquid coconut oil
3 tbsp Coconut flour
1 tsp Baking powder
2 tsp Cinnamon
1 Pinch salt
1 tsp Ground vanilla
5 tbsp Chocolate pieces (from 85% cocoa content, optional for refining)
5 tbsp Walnuts (optional for refining)
✓ Baking mold box
✓ Preheat the oven to 350 degrees Fahrenheit.
✓ Grease 2 baking mold boxes.
✓ Put the dates in the food processor and crush until it becomes a date paste.
✓ Then add the bananas, eggs and fat and also crush until everything is completely pureed.
✓ Now, add coconut flour, baking powder, vanilla, cinnamon and salt.
✓ Place the mass in the prefabricated box shapes.
✓ Stir in one shape the chocolate pieces, stir in the other shape the walnuts.
✓ Put both molds in the oven for about 40 minutes.
✓ If no dough sticks to the toothpick, the loaves of banana bread are ready.
✓ Allow to cool briefly and enjoy.
This combines with:
Ginger Banana Muffins
Almond milk cappuccino
NOTE: THE BANANA BREAD IS CONSIDERED AS SWEETS TOO.
Life is beautiful when you have enough banana bread. Seriously, you really have to curb yourself so that you don’t finish the entire banana loaf in one session.
Don’t forget: Banana bread is also sweet in the paleo version, and honestly now…who would eat 6 bananas at one time…?
The oven egg is a great new way to bring variety to Paleo’s egg menu. The unique taste of the organic ham ensures the right seasoning without salt. It can be combined with a wide variety of vegetables. You love extraordinary egg recipes. How about mustard eggs, Russian eggs or frittatas?
THE RECIPE: OVEN EGG WITH HAM
For 2 pieces // Active: 5 minutes // Total: 20 minutes
✓4 Organic eggs
✓4 Slices of organic ham, bacon or prosciutto
✓4 Small mushrooms (white button mushrooms)
✓Preheat the oven to 350 degrees Fahrenheit.
✓Use the ham slices to lay out the oven-proof cups.
✓Wash the tomato and mushrooms, cut into small cubes and add to the cups.
✓Carefully add two eggs to each cup, leaving the egg yolk whole.
✓Then put the cups in the oven and bake for about 15 min, depending on how soft you like your oven egg.
✓Remove from the oven, season with a little pepper and serve.
This fits with:
Vanilla Matcha Latte
Fill the oven egg with onions, or fresh herbs.
THE OVEN- EGG IS A QUICK AND WHOLESOME BREAKFAST
Simply prepared, tasty and it also makes quite an appearance. This can even impress your guests. The “filling” of the oven egg can be varied at will, e.g. with peppers, zucchini or spinach.
I hope you will try out and enjoy some of my easy gluten-free recipes. There will be coming up more in the future. Please, let us know in the comment section below how you liked what you prepared. Also, feel free to share your own recipes here with the community and us.
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Meanwhile, I want to let you know how important your well being and happiness is to me. Thus, I’m sending you much love, happiness, harmony and an abundance of all good things.
Remember, that you are beautiful, precious, unique and endlessly loved regardless of what others might say…Always keep on shining!