Produce Paradise! Fresh Recipes for a Gluten Free Diet Plan
For many people, eating the required amount of fruits of vegetables can be difficult. However, during the summer months fresh produce is abundant. Stop by your local farmers’ market or a nearby farm and stock up. In terms of health and taste, there’s nothing better than locally grown, organic produce. These recipes for a gluten free diet plan incorporate fresh fruits and vegetables to ensure that you get all of your necessary vitamins and nutrients and experience weight loss in the process. Add some variety to your menu.
Grilled Ratatouille and Chicken (4 Servings)
The grilled version of the traditional dish via Eating Well, features fewer calories. The fresh vegetables add antioxidants and the fiber content keeps you feeling full longer. Organic skinless, boneless chicken straight from a farmers’ market ensures that the meat is fresh and doesn’t contain hormones or preservatives. The dish packs a hearty amount of protein, good fat, vitamins A and C, potassium, magnesium, and folate.
Ingredients:
3 tbsp extra virgin olive oil
3 tbsp fresh basil, chopped
1 tbsp fresh marjoram, chopped (feel free to substitute with spice of your choice)
1 tsp salt
Olive oil cooking spray
1 eggplant, sliced into ½-inch rounds
1 red bell pepper, stemmed, seeded, and sliced
1 zucchini, cut in half lengthwise
4 plum tomatoes, cut in half lengthwise
1 red onion, sliced into ½-inch rounds
4 organic, skinless, boneless, chicken breasts (approximately 1 ¼ lbs), trimmed and tenders removed
1//4 tsp pepper
1 tbsp gluten free red wine vinegar (read labels)
Directions:
- Preheat grill on medium-high.
- In a small bowl, mix olive oil, basil, marjoram, and salt. Take out 1 tbsp of mixture and place in separate bowl and set aside.
- Spray both sides of vegetables with cooking spray. Place vegetables on grill, turning half way through cooking, until tender and charred in some spots. It should take about 5 minutes per side for the pepper, 4 minutes for each side of the zucchini and eggplant, and 3 minutes per side for tomatoes and onion.
- Brush the herb mixture on both sides of chicken and then sprinkle with pepper. Grill chicken about 4 to 5 minutes per side, until no longer pink in center and cooked through.
- Place cooked vegetables onto cutting board and chop into 1-inch pieces. Toss cut-up vegetables with the rest of the herb mixture and vinegar. Serve chicken and vegetables together.
Blueberry Breakfast Smoothie (1 Serving)
Starting your day off with a fresh blueberry smoothie means that you won’t be snacking midmorning. It’s full of fiber and protein to keep you energized. Studies have shown that eating blueberries can reduce abdominal fat, because the phytochemicals found in the wonder fruit change the way our bodies store fat.
Ingredients:
¼ cup fresh squeezed orange juice
½ cup non-fat, plain organic Greek yogurt (Chobani is gluten free)
½ cup fresh, organic blueberries
Local, organic honey to taste
Handful of ice
Directions:
- Toss all of the ingredients into a blender. Use the honey is moderation.
- Blend until smooth and creamy.
Stuffed Zucchini (4 Servings)
This dish contains fiber, vitamins A and C, and flavonoids for a boost of health. The zucchini is stuffed with quinoa, which is a complex carbohydrate high in protein, iron, and B vitamins. It’s also low on the glycemic index. You’ll feel full and satisfied with minimal calories.
Ingredients:
4 Zucchini
½ cup quinoa, rinsed
1 cup cherry tomatoes, quartered
½ cup chopped almonds
2 cloves of garlic, chopped
½ cup grated Parmesan, plus extra for garnish
4 tbsp extra virgin olive oil
Directions:
- Preheat oven to 400 degrees.
- Bring quinoa and 1 cup of water to a boil in a large saucepan. Turn down heat to medium-low, cover, and let simmer until all water is absorbed and quinoa is tender, approximately 12 to 15 minutes.
- Cut zucchini lengthwise in half. Scoop out seeds. Place zucchini halves on a baking dish with the cut sides up.
- Stir in tomatoes, almonds, garlic, ½ cup Parmesan, and 3 tbsp of extra virgin olive oil.
- Use a spoon to place mixture into each zucchini. Drizzle the rest of the olive oil on top and sprinkle with Parmesan cheese to taste.
- Cover the baking dish with foil and bake about 25 to 30 minutes, or until zucchini is tender. Take the foil off and then bake until golden brown, about 8 to 10 more minutes.
