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gluten free diet plan

Gluten free living calls for some creativity in the kitchen. In order to avoid pre-packaged gluten free items that are high in fat or sugar, many meals are prepared from “scratch.” Losing weight doesn’t rely on turning down your favorite dishes. Adapt the recipes to suit your dietary needs. Here are some basics:

  • Keep the key flavors in mind and focus on bringing them out in the recipe. Concentrate mainly on the ingredients that need to be adapted to minimize frustration.
  • Go through recipes as you try them and note any substitutions you made. Keep track of what worked, quantities, cooking times, etc. Having sets of notes will speed up the process.
  • Become a research connoisseur. Use cookbooks, Google, and other resources to find recipes. Most likely someone has attempted the dish you want to try.
  • If meals come out dry, switch to a lower heat or use more liquid. Try increasing liquid a few tablespoons at a time.
  • Add extra ingredients that are naturally gluten free, such as vegetables, quinoa, amaranth, and fruit.
  • When you find healthy gluten free substitutes, take full advantage and stock up. Items like tortillas make for quick dinners.
  • Experiment with flour. Try a gluten-free flour mixture from your local health store or make your own version using a combination of flours. Never substitute all wheat flour with all brown rice flour. A combination of gluten free flours works best. The standard ratio for cooking with gluten free flours is 70-percent protein flour to 30-percent starch flour. Add xanthan gum, guar gum or arrowroot powder to the mix for improved texture.
  • When baking, don’t be afraid to use an extra tablespoon of vanilla to combat the strong flavor of gluten free flours.
  • Add moisture with pureed vegetables and fruit, yogurt, buttermilk, or sour cream.
  • Individuals who also experience lactose intolerance, which commonly accompanies gluten intolerance, will find that light coconut milk and soymilk are perfect in place of regular milk.
  • Use double acting gluten-free baking powder. It typically contains acids necessary for allowing the soda to react properly.

These are just a few tips for altering your favorite recipes to fit your gluten free diet plan. Don’t get discouraged. Gluten free cooking and baking both require trial and error. Take each attempt as a learning experience and before you know it, gluten free cooking will become second nature.

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