Gluten Free Alternatives Made Easy

 

Whether you have Coeliac Disease like mwah, have a gluten intolerance/ sensitivity or just don’t like to consume a lot of gluten in your diet, finding gluten free alternatives can sometimes be tricky. When I was first diagnosed with Coeliac Disease 7-years-ago (how time flies) the gluten free options were limited to rice, rice, rice, oh and a little bit of potato starch. Delish, right? Thankfully, gluten free products have come a looooong way since then and now I am at the other end of the scale where there is TOO many options… not that I am complaining.

Only problem is that just because something is classified as gluten free doesn’t actually mean it is healthy. Say what? Unfortunately, those (admittedly delicious) choc-chip gluten free cookies at Coles are still packed with just much and if not more sugar, trans fats and fillers than the wheat filled ones. So how do you navigate the world of gluten free alternatives if your a health conscious being like me? Keep reading…

 

Still want some pasta in your life?

I don’t blame you, pasta is a staple in many households and thankfully you don’t have to miss out! Want the even better news?By swapping to these gluten free pasta alternatives you will be actually INCREASING your daily nutrient intake (winning!!)

  • Zoodles, otherwise known as zucchini that has been spiralized into noodle shapes- an extra veggie added to your day!
  • Black Bean pasta- don’t let the black colour put you off! They are super yummy and packed with loads of protein!
  • Mung Bean pasta- also jam packed with protein!
  • Brown rice pasta/ brown rice vermicelli noodles- full of fibre!
  • Buckwheat pasta- rich source of magnesium and fibre!

All can be found at your favourite health food shop and some supermarkets such as your local IGA. One of my fav pasta meals is with my pesto sauce, yuuuuum.

 

Can’t live without bread?

Me either, bread is a comfort food for me and saying goodbye to bread forever was never an option. There are a few things to be mindful for when eating gluten free bread though… Has it been toasted in the same toaster as non-gluten free breads? Does the ingredient list contain ingredients you can’t even pronounce/ recognise? And, how much sugar per 100g is there? Answers; If it has been in the same toaster as other bread, it’s not gluten free. Can’t recognise an ingredient? Neither will your body so look for another option if possible. And, if there is more than 6g per 100g of sugar, again try for another alternative.

So what are the best options to go for?

  • Making your own gluten free bread is deeply satisfying and a great way to chuck lots of nourishing ingredients in. A few of my favourite recipes include Jessica Cox’s ‘Gut Friendly Bread‘ and JS Health ‘Signature GF Loaf’
  • Abbott’s Village Bakery- can get from any supermarket
  • Zeally Bay Organic Bakery have a gluten free option now
  • Brown Rice Cakes- great alternative to bread especially when you don’t have access to a toaster
  • BFree Wraps- another great alternative to bread! They bend easy (yay) and are great for packed lunches

 

Want to do some cooking?

Get baking with these great gluten free alternatives! Just be warned, they don’t make your baked goods rise a much as the gluten containing flours…

  • Coconut flour
  • Almond Meal
  • Buckwheat flour
  • Gluten free flour
  • Green banana flour
  • Brown rice flour

 

Can’t go past your morning bowl of cereal?

 

Need some crackers for your cheese?

  • Brown rice crackers
  • Quinoa crackers
  • Flaxseed crackers
  • Vegetable chips (Eg. Beetroot or sweet potato chips)

 

Want something to jazz your meals up with?

Unfortunately, a lot of commercial sauces and condiments have added wheat and barley in them. But never fear, there are still lots of options available-

  • Olive oil
  • Dijon mustard
  • Tamari
  • Coco Amino range- sooooo yummy!
  • Lemon juice
  • Fresh herbs such as parsley, coriander, mint, sage
  • Dried herbs such as turmeric, cinnamon, cumin, paprika
  • Himalayan or Celtic sea salt
  • Black pepper

 

Being gluten free doesn’t have to mean missing out! Want more information about Coeliac disease or where you can find gluten hiding? Check out these articles below…

 

Alex

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