GLUTEN FREE LIVING › GLUTEN FREE DIET PLAN

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Simple Gluten Free Diet Plan, Naturally!

Go Gluten Free, But Get the WHOLE Benefit

- Continued from Gluten Free Diet, Simplified -

Gluten-Free Diet Plan: Make the Whole Swap

A wise gluten free diet plan is based on this simple secret to eating a gluten free diet:

Stick with Naturally Gluten Free Foods
Build your diet around whole foods of
(preferably organic and/or local)
vegetables, nuts, seeds, fruits, pulses (beans, lentils, peas), fish, healthy oils and fats,
+ some grass-fed meats and dairy.
And limit the gluten-free alternatives to gluten foods
like breads, pastas, sauces, gravies, cereals, cakes, cookies, crackers and other baked goods
to the occasional treat.

Stick with Naturally Gluten Free Foods
Build your diet around whole foods of
(preferably organic and/or local)
vegetables, nuts, seeds, fruits, pulses (beans, lentils, peas), fish,
healthy oils and fats,
+ some grass-fed meats and dairy.
And limit the gluten-free alternatives to gluten foods
like breads, pastas, sauces, gravies, cereals, cakes, cookies, crackers and other baked goods
to the occasional treat.

In our own experience and witnessing the trials and tribulations of others seeking to maintain a gluten free diet, we have found that we all tend to make it so much more difficult that it needs to be. Believe me, I've been there, done it and watched most people cringe in horror at the sheer thought of identifying and removing gluten from their diets and even more people drive themselves (and loved ones!) quite mad trying to do so. But have no fear. By simply choosing to eat and make most of our own food from whole foods rather than processed, bagged, canned and packaged foods, we can better understand which foods do and don't have gluten and proceed with good ol' eating enjoyment and peace of mind.

A gluten free diet plan contains no dietary gluten. Gluten is found in wheat, rye, barley, triticale, and any derivatives of each of these, such as spelt, semolina and kamut. Whole foods are foods that are unprocessed and unrefined and usually contain no added ingredients. What you see is what you get. See a beautiful red tomato...no gluten, no problem. See a fresh bunch of vibrant greens...no gluten, no problem. See a lovely egg...no gluten, no problem. So a gluten free diet plan can be done, and it can be far simpler than we tend to make it. Let's boil it down to these two guidelines:

Always choose naturally gluten free foods for the bulk of your diet.
Choose whole foods of organic vegetables, greens, nuts, seeds, fruits, pulses (beans, lentils, peas), fish, healthy oils and fat, and some meats and dairy products. Begin eating and starting with whole foods to make your own food so you actually see and know exactly what you're getting and what's in it. Mavenjoy Extra: Check out these gluten free recipes for starters. And when you do dine out, try using these Gluten Free Dining Cards to assist chefs accommodate your diet more quickly and accurately.
Occasionally choose high quality gluten free alternatives to gluten foods.
Curbing typical gluten foods (breads, pastas, pizza, cookies, cakes, pizzas, other baked goods plus sauces, gravies, etc.) has multiple benefits. They're commonly laden with empty calories, fats and sugars (see sidebar). They're usually over-processed foods comprised of refined ingredients and laden with preservatives, chemicals and additives we can do without. So, we can choose gluten free versions from scratch or from these gluten free food picks. The key is to make them the exception in our diet, not the rule. Sprinkle them in as the occasional "treat".

If done smart, a gluten free diet plan should steer us towards a healthier diet of whole foods that are good for us and away from processed or man-made foods. This is the true power of a gluten free diet plan...more real, fresh (and mostly homemade) foods!

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The What, Why, How & Wow of a Simple Gluten Free Diet Plan: The WHOLE Swap

Choosing real, whole foods that are naturally gluten free in lieu of processed products takes the ingredient guesswork and deciphering out of a gluten free diet plan and encourages healthier, more balanced eating.

Naturally Gluten Free Breakfast Ideas
Reach for these whole foods: eggs, greens, nuts/seeds and fruit. Simply soft-scramble an egg and a few egg whites with a handful of baby spinach, arugula or other fresh greens. Or try these super simple boiled egg ideas. Add a bowl of fruit, nuts and a super sprinkle. Or grab some milk or other non-dairy beverage and combine with some frozen fruit, peanut or nut butters, and greens for all kinds of delicious smoothie recipes. And try these gluten free breakfast recipes too. Mavenjoy Savings Tips: Buy up fruits and greens when on sale and freeze them for your smoothies. Buy nuts and seeds in bulk. Shop local and in season for value priced produce and eggs.

Naturally Gluten Free Lunch Ideas
Skip a sandwich of deli meats and condiments with their lurking gluten ingredients and toss together some fresh mixed salad greens loaded with grated carrots, tomatoes, green onions, garbanzo beans, toasted walnuts and crumbled goat cheese, a splash of EVOO & ACV and few shakes of salt and pepper. Or check out this Summer Salad "Pizza" and other salad recipes with fresh, whole foods. Try topping those salads with some roasted chicken breast, canned wild salmon, or pouched Pacific smoked tuna a couple of times a week. And slip in a hot or chilled soup, chock-full of whole foods now and then to mix things up. Here's a in the wild gluten free lunch idea: Lunch Du Jour: A Simple, Light & Fresh Combo.

No, whole foods do not usually come seasoned, so don't be afraid to spice things up.Slap on some salt, pepper, herbs and other spices and drizzle on the olive oil or honey. Be willing to whip up your own spice/seasoning mixes, dressings and sauces from whole foods too. And get those seasonings, herbs and spices from sources you trust, like Frontier Foods.

Naturally Gluten Free Dinners Ideas
Break away from baked pastas and sauced up sides and grill up wild caught salmon with some roasted kabocha squash and mustard-dressed greens. Roast up a whole organic chicken (and have leftovers for the week), bake some sweet potatoes and slice up some fresh tomatoes, cucumbers and onions. Go meatless several times a week with a seasonal veggie plate of summer squash, stir-fried fresh okra and roasted beets or this one pot baked risotto meal full of vegetables. And don't forget, eggs make great dinners too. Try these gluten free main dish recipes and side dish ideas.

Naturally Gluten Free Dessert Ideas
Yes, of course, there are treats galore to be had in this gluten free diet plan too. But hold the cake and opt for this one-ingredient soft serve "ice cream": place 2-3 peeled, frozen bananas in food processor and process for a full 7 minutes (h/t to my wildly talented niece and her marvelous food sense for this). Puree some frozen raspberries to pour on top. And try a batch of this amazing three ingredient dairy free ice cream too. See more gluten free dessert ideas and recipes.

Naturally Gluten Free Snack Ideas
Fresh popped-at-home organic popcorn satisfies a mid-afternoon hankering nicely. Kick it up with a little of our P'corn Sunshine. Oven-bake your own spiced-up vegetable chips with sweet potatoes, crispy kale and crunchy chickpeas. Freeze some fresh organic grapes or blueberries for some bite-size "popsicles". Toss together a nut cup or blend up this smoothie loaded with fruit and greens. Or try an energy-boosting Mavenjoy Super Spoon of organic peanut butter, thin schmear of coconut butter sprinkled with bee pollen and chia seeds.