10 gluten-free recipes for those who care about their health

The problem of obesity needs to be addressed. Experts have developed special techniques based on proper nutrition, exclusion of certain foods, physical activity, and medications. Some of them provide stable weight loss without harm to health, others, on the contrary, can cause exacerbation of chronic diseases, new health problems, and pathologies.

A relatively new approach to weight loss is a gluten-free and dairy-free diet. What it is? How safe is it for the body? How does it affect him? Let's look at it in more detail in this article.

What is gluten

Gluten or gluten (from the Latin Gluten - glue) is a special protein found in seeds and cereal plants. There is especially a lot of it in wheat, rye, and barley.

Gluten in its pure form is a dry white powder without taste, color or smell. But when water is added, it turns into a sticky mass, reminiscent of jelly. Due to it, the dough rises during baking and becomes elastic. The more gluten in the flour, the better and more fluffy the baked goods will be.

Gluten is found in many foods. Let's take a closer look at the main gluten-containing products:

It is necessary to carefully study the composition of products, but you cannot always trust the “gluten free” label. It all depends on the honesty of the manufacturer.

Chicken taquitos

An interesting snack option would be chicken taquitos, which are perfect for this type of diet.

Ingredients:

• whole small chicken;
• poblano pepper;
• onion cut into pieces;
• 1 garlic;
• 30 corn tortillas;
• 1 teaspoon salt;
• 1 teaspoon cumin;
• oil for frying.

The first step to making taquitos is to prepare the chicken. To do this, rinse it thoroughly and place it whole in a saucepan with added salt. It will cook for about an hour - this time is quite enough for its preparation. After this, the chicken is removed from the water and cooled. All meat from the chicken must be removed and broken into small pieces.

The poblano peppers need to be blackened on the grill and then placed in a bowl for a quarter of an hour. This will help you easily remove the skin later. When the pepper has cooled, it must be completely cleared of the stem and seeds. After the cooked pepper is cut into small cubes. The onion, in turn, is cut into thin slices. It needs to be fried in a hot frying pan until it becomes soft and slightly caramelized. In a bowl, mix chicken, pepper, cumin, onion, garlic and salt.

After this, you need to start preparing the tortillas. To do this, they should be heated in a frying pan on both sides, and then immediately filled with filling, rolled up and pinned with a toothpick. For final preparation, taquitos need to be fried in oil until golden brown, seam side down. Serve this dish with salsa and guacamole sauce. These taquitos will be a truly Mexican holiday.

What is dangerous and why is gluten needed?

Gluten-free nutrition was developed specifically for patients suffering from celiac disease, an autoimmune disease in which the natural functions of the intestines and peristalsis are disrupted. This disease occurs in one person in a hundred. With this pathology, gluten is not recognized by the patient’s immune system, and the body devotes all its strength to fighting it. But the problem is that the structure of gluten protein is similar to the cells of the thyroid and pancreatic glands and some tissues. As a result, the body begins to destroy itself. This is the main drawback of a diet rich in gluten for both a sick person and a healthy one.

But it should be understood that such symptoms are characteristic of people with celiac disease or suffering from individual gluten intolerance. In all other cases, the question of whether a special diet is needed or not should be decided individually with a weight loss specialist.

Easy 3 Ingredient Pancakes

Everyone knows that breakfast is one of the most important meals. This is also a must for autistic people, so you can make simple pancakes that are completely gluten-free.

Ingredients:

• 1 banana;
• a pair of eggs;
• a small amount of cinnamon to improve taste.

Preparing these pancakes is quite simple, the main thing is to have sweet and overripe bananas in the refrigerator. To create the dough, you need to mash the banana with a fork into a liquid puree, and then mix them with the eggs and beat until the mixture becomes homogeneous. Season with a little cinnamon and then start cooking. To do this, heat a frying pan over medium heat and coat it with a small amount of oil. Pour a small amount of batter into the center and then lightly spread around the pan. You need to cook the pancakes for a couple of minutes on each side. They turn out very soft and tasty.

The essence of a gluten-free diet

A special diet based on the introduction of gluten-free products has its own principles, features, and rules:

• Gluten-free products help improve digestion, peristalsis, and the functioning of the gastrointestinal tract. That is why they are the basis of nutrition. By now, you can find a huge number of such products on the market, there is even gluten-free alcohol;
• Diet dishes are prepared with a minimum amount of oil; it is advisable to use a grill or a special frying pan that does not require the addition of fat;
• Gluten-free food should be the basis of the diet. Based on the list of permitted and prohibited products, you can create a menu yourself or use a ready-made one. You can find recipes for main courses and appetizers on the Internet.

This diet will benefit patients with celiac disease, as well as people with symptoms of allergies or individual intolerances. In all other cases, it can, on the contrary, cause harm. Thoughtless exclusion of foods from the diet can cause a lack of vitamins, minerals, and nutrients. Therefore, to lose weight, it is better to use a time-tested technique based on proper nutrition, changing eating habits, and psychotherapy. Only this approach will protect the patient from breakdowns, depression, other psycho-emotional and health disorders, and prevent negative consequences.

The BGB diet and autism.

In the 1970s, a still unproven theory emerged that autism was linked to gluten and casein. According to this theory, children suffering from autism spectrum disorder (ASD) are unable to digest proteins such as gluten and casein. As a result, during their processing, opioid-like peptides enter the body, which can penetrate the intestinal mucosa into the bloodstream, and then reach the brain and cause symptoms of ASD. Eliminating GBH foods from the diet may reduce autism symptoms.

To date, there are no studies that would clearly confirm this theory. The BGB diet in children with ASD does not improve communication or social skills, or increase sleep or activity, this was the conclusion of researchers who published their observations in the Journal of Autism and Developmental Disorders. However, the BGB diet is a popular alternative treatment around the world. Many parents note positive changes in the behavior of children with ASD associated with the transition to a BGBK diet.

Who is a gluten-free diet suitable for?

Special nutrition and a gluten-free diet should be prescribed by a weight loss specialist. It is usually prescribed for the following diseases:

• celiac disease;
• autism;
• hyper-excitability;
• nervous system disorders: schizophrenia, attention deficit disorder, etc.;
• skin and dermatological diseases, especially psoriasis, vitiligo;
• frequent migraines;
• autoimmune hepatitis;
• diabetes;
• atherosclerosis;
• obesity.

If the patient does not have any of the diseases listed above, then it is better to use other methods for losing weight. One option is to go to a good weight loss clinic. It uses a special integrated approach that combines the principles of proper nutrition and psychotherapy. Specialists teach the patient to distinguish between “good and bad” foods, to create a menu on their own, to be able to cope with life’s problems, and not to eat stress and fatigue. They are able to accurately determine the reasons for gaining extra pounds and get rid of them. This method is officially recognized by the world scientific community and is considered the most optimal and safe for health.

Chocolate coconut pudding

Recipes for children on the BGBK diet are very important, since a small child needs to be pampered with something tasty from time to time. One such healthy dessert can be chocolate coconut pudding. It is quite simple to prepare, since it consists of only 4 ingredients and does not contain any milk.

Ingredients:

• coconut milk - 400 ml;
• gelatin - half a tablespoon;
• dark chocolate - 100 g;
• vanilla extract - 1/2 teaspoon.

To create a delicious pudding, the first step is to dissolve the gelatin in a small bowl. To do this, mix it with a tablespoon of coconut milk and mix everything. The gelatin will dissolve in about 5 minutes. This step is the most important - if the gelatin does not dissolve correctly, then the pudding will not acquire the desired consistency.

The second step is to heat the coconut milk in a saucepan over medium heat. Do not allow it to boil, however, the gelatin must completely dissolve. After this, chocolate is added, and while it is melting, you need to constantly whisk the mixture. Once all the chocolate and gelatin have dissolved and the mixture is sufficiently whipped, add vanilla extract and turn off the heat. The resulting mixture is poured into molds and placed in the refrigerator. After about two hours, the pudding will be firm and ready to serve.

Gluten-free diet rules

A gluten-free diet will bring certain results, but only if the rules are strictly followed. The main one is a complete rejection of gluten-containing products, the list of which is given above. Nutrition will not be effective if you give yourself indulgences and deviate from the intended plan. And this is a strong psychological pressure, which is almost impossible to cope with on your own, resulting in breakdowns, depression, and stress.

The gluten-free diet has a special menu for the week. It must be compiled by a specialist, taking into account the body’s needs for all essential nutrients, vitamins and minerals, and include meat products, chicken eggs, vegetables, fruits, and cereals.

List of approved products

A gluten-free diet includes the following foods in your diet:

• fresh and frozen vegetables, berries, some fruits;
• natural meat, poultry, fish;
• natural dairy products without sweeteners, stabilizers, starch;
• natural vinegar: apple, wine, rice;
• homemade sauces without adding flour, starch, gluten, or cereals;
• tea, coffee without flavoring additives;
• legumes;
• natural soy sauce;
• chicken eggs.

The main thing is to carefully study the composition of products purchased in stores. This is especially true for dairy products, canned meat and fish. They most often contain hidden gluten, such as corn or wheat starch.

Menu for the week

The gluten-free diet has a special menu for the week. It is based on a list of permitted products, while it is necessary to reduce or completely eliminate “prohibited” ones. But such nutrition is prescribed for gluten intolerance or an allergic reaction to it. For weight loss, it may be ineffective: it is usually difficult for a person to give up favorite foods without clear reasons, which leads to breakdowns and psycho-emotional disorders. That is why weight loss experts recommend not experimenting with your body, but seeking help from specialists. Leave the menu for the week for patients with celiac disease.

Recommendations for children

Research shows that a gluten-free, lactose-free baby formula is ideal because it is light and does not overload the body or gastrointestinal tract. It will help the baby adapt to new foods and gradually switch to a different diet.

The list of products for children is not much different from that for adults; it contains all the same elements: soups and broths with meat or fish, gluten-free cereals, lean meats, chicken eggs, fruits and vegetables, vegetable oils.

Gluten-free diet for celiac disease

Celiac disease is an autoimmune disease characterized by disturbances in the gastrointestinal tract and intestines. There is usually a genetic predisposition to it. The following symptoms may indicate the presence of this disease:

• bloating;
• pain;
• diarrhea;
• foamy stools with an unpleasant odor;
• sudden weight loss or gain;
• the appearance of a rash on the skin;
• headache;
• weakening of the immune system.

A special diet has been developed for such patients. It has the following basic rules and principles:

1. Gluten-free food, complete exclusion of prohibited foods.
2. The diet should consist of animal proteins, vegetables and fruits, gluten-free cereals, herbs, spices, spices, and nuts.
3. This diet requires lifelong adherence. This is the only key to maintaining health and well-being.
4. A gluten-free menu for the week should be balanced, taking into account the body’s needs for vitamins, minerals and nutrients. Patients should undergo regular clinical examinations and see a doctor.

Gluten-free dishes are best cooked by steaming, without adding oil. It is also recommended to introduce the principles of fractional nutrition: reduce the size of portions, but increase the number of meals to 5-6 (breakfast, lunch, dinner and several snacks).

Reviews and results

Eliminating gluten-containing foods from the diet of patients leads to rapid disappearance of symptoms. The first sign is the disappearance of frequent and profuse stools and allergic rashes. For patients, this is the only treatment and opportunity to eat and live normally. Often this diet becomes popular among people who want to lose weight. This makes sense - it does not harm health, during its stay the body gets rid of gluten breakdown products, the intestinal villi are cleansed and digestion improves.

Reviews of a gluten-free diet for weight loss indicate that weight loss averages 2.5 kg per week, and then slows down somewhat. It promotes the elimination of toxins, so vigor and lightness in the intestines appear, and stool normalizes. At least, it’s not so much weight loss, but overall condition and health improving. The diet does not involve fasting; only baked goods, pasta, and some cereals are excluded; sugar and salt are limited.

• “... I tried to lose weight on this diet. There was no amazing weight loss - 4 kg in 3 months. But the diet is easy to tolerate; I think it’s just a normal diet. The weight loss was, in my opinion, due to the fact that I did not eat sweets, chocolate, cookies, cakes and pastries. I baked bread for myself instead of bread and for a snack, but it was impossible to eat a lot of them. It was summer, so I ate vegetables unlimitedly, but I didn’t want the allowed cereals (or I ate very little). In general, a healthy diet, considering that I boiled or baked all the meat and ate a lot of vegetables. I hope that the intestines are cleansed. The condition has improved significantly. For the “purity” of the experiment, it was necessary to check the cholesterol before and after”;
• “... I heard the opinion that you need to give up gluten after 40 years to maintain normal health. At the same time, many are still losing weight. I decided to try it too. Moreover, there is a bread machine in which you can bake gluten-free bread. Giving up some cereals and pasta is not a problem. It was more difficult to give up cakes, pastries, waffles and delicious cookies. The bread I prepared could not be compared with them, even smeared with honey or homemade jam. But once I got down to business, I decided to see it through to the end. The second motive was that there were problems with digestion (gas, rumbling, constipation, heartburn). My results for 3 months are as follows: minus 4.5 kg, problems with the gastrointestinal tract went away, the skin became clearer and without rashes, more energy, and the headache stopped. I am very pleased";
• “... I suffer from chronic enterocolitis, with exacerbation the pain in the intestines intensifies and loose stools appear, I can’t eat fruit at all in the summer, I also can’t tolerate milk well. Previously, I used Diet No. 4 all the time, but the last time the department checked my gluten tolerance and revealed a high titer of antibodies. This turns out to be the reason. A gluten-free diet was prescribed and after only 3 weeks of strict adherence to it, significant improvements appeared. The doctor said that in order to completely remove allergens and toxins, you need to follow it for 4 months or more”;
• “... They prescribed it to a child, and it turned out that there was nothing particularly difficult or impossible about it. After two months, we re-tested and the gluten titers decreased. Within four months, the child’s stool returned to normal, and bloating, fermentation, and foul-smelling feces disappeared. The symptoms of atopic dermatitis also disappeared. I’m very pleased with the result, it’s a pity that none of the doctors suggested it earlier.”

Gluten-free diet menu for a week

Meals on such a diet should be divided, about 5-6 times a day: three main meals and two or three snacks. The standard “plate rule” is also appropriate here: half should be filled with vegetables, the other half with meat and complex carbohydrates. This diet will provide the body with nutrients, vitamins and minerals.

Gluten-free dishes can be suitable for the whole family; if prepared correctly, they will taste the same as regular ones. The main thing is to use only approved products.

The menu below is an example. It can be adjusted taking into account individual preferences, allergies or individual intolerances.

Monday

• Breakfast: a serving of rice porridge cooked in milk, you can add some fresh berries.
• Lunch: sandwich on gluten-free bread with butter, fresh unflavored tea.
• Lunch: vegetable puree soup with broccoli and low-fat cheese, chicken with a side dish of potatoes, vegetable salad.
• Afternoon snack: fruit salad with gluten-free yoghurt.
• Dinner: wheat porridge with a side dish of nuts or stewed vegetables.

Tuesday

• Breakfast: cottage cheese with honey or sugar, fruit.
• Lunch: rice or any cereal bread, tea.
• Lunch: chicken soup with vegetables, salad.
• Afternoon snack: yogurt with dietary gluten-free cookies.
• Dinner: cottage cheese casserole, supplemented with any fruit.

Wednesday

• Breakfast: omelet or hard-boiled eggs, sandwich with cheese.
• Lunch: a handful of dried fruits, tea.
• Lunch: any soup with fresh herbs, chicken with a side dish of buckwheat.
• Afternoon snack: cheesecakes on rice flour with honey and berries.
• Dinner: chicken baked in foil with vegetables.

Thursday

• Breakfast: special cornflakes (they must be gluten-free) with the addition of milk, kefir or yogurt.
• Lunch: two boiled eggs, tea.
• Lunch: borscht, chicken and vegetable salad.
• Afternoon snack: a portion of berries or a fruit drink made from them, diet cookies.
• Dinner: meatballs, buckwheat porridge.

Friday

• Breakfast: Pancakes made with gluten-free flour and honey.
• Lunch: a glass of kefir or yogurt and cookies.
• Lunch: chicken cutlets with a side dish of rice, vegetable salad.
• Afternoon snack: a portion of any nuts, any fruit.
• Dinner: stewed fish with vegetables, mushrooms.

Saturday

• Breakfast: cottage cheese with honey and fruit.
• Lunch: carrot salad with slices of cheese and a handful of nuts.
• Lunch: vegetable soup with lentils, stewed chicken with vegetable salad.
• Afternoon snack: tea with gluten-free cookies, any fruit.
• Dinner: potato pancakes, but use rice flour instead of wheat flour.

Sunday

• Breakfast: scrambled eggs or omelet with any vegetables added.
• Lunch: a sandwich of gluten-free bread, lettuce, tomatoes, cheese or a piece of seasoned chicken.
• Lunch: fish soup, chicken cutlets with a side dish of rice, any vegetables.
• Afternoon snack: a small portion of nuts (20-30 grams), any fruit
• Dinner: fish stewed with vegetables.

Gluten Free Meatballs in Coconut Corn Sauce Recipe

The choice of meat component is completely arbitrary. Coconut milk sauce can be replaced with mushroom sauce - it turns out no less tasty.

What you will need:

• Fresh zucchini (250 grams)
• High fat coconut milk (400 milliliters)
• Onions (2 large + another half)
• Millet flour (100 grams)
• Carrots (3 large)
• Minced lamb (400 grams)
• Egg (1 piece)
• Boiled corn (400 grams)
• Dill and parsley (2 small bunches)
• Minced lean beef (400 grams)
• Coconut oil for frying
• Water or broth for stewing
• Sea salt and spices – adjust to taste.

Preparation:

1. Peel and chop a couple of onions. Do the same with carrots, but be sure to chop them finely.
2. Melt a little coconut oil in a frying pan - you need a good quality utensil, with a thick bottom and high sides. Add onion and fry until slightly translucent.
3. Saute the chopped carrots - the process will take about ten minutes.
4. Finely chop the remaining half of the onion. Place in a mixture of two minced meats, into which also add chopped herbs (1 bunch).
5. Beat in the egg and add grated zucchini (about 100 grams, grated on a medium grater).
6. After adjusting the salt and spices, form small meatballs from the minced meat (if necessary, you can add a little diet flour to straighten the consistency). Place on top of the roasted vegetables.
7. Pour in boiling water or broth (suitable for both meat and vegetables) - enough to simmer. The process should not turn into cooking!
8. Cover the dish with a lid and leave to cook over low heat. After 10-15 minutes, turn over each of the meatballs, continue stewing in the same mode (from time to time, turning the products over again).
9. About 20 minutes before turning off, add the remaining zucchini, grated on a medium grater, along with full-fat coconut milk (if possible, with cream). Add salt and season the dish to taste.
10. Transfer the meatballs to a deep bowl. Without hesitation, add millet flour into the broth (the grind should be as fine as possible) - in parts, but quickly enough, actively mixing the contents of the frying pan.
11. Boil the sauce until thickened over low heat (add additional liquid if necessary). Next, mix in the corn and chopped bunch of herbs.
12. Return the meatballs to the sauce. Keep on the fire for another 6-7 minutes, then turn off the stove and leave the dish to “finish” under the lid.

Gluten-free diet for weight loss

If you need to lose weight through this diet, it is also recommended to count the number of calories consumed and burned, the ratio of proteins, fats, carbohydrates:

• It is necessary to calculate the daily calorie intake using one of the formulas below and subtract 10-15% from it - this is exactly how much is needed for weight loss:
• formula for men: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age);
• formula for women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age);

To calculate, you can use an online calculator, a smartphone application, or special tables.

Changing your diet in a healthy direction without psychotherapy is almost impossible. After all, only something fundamental and stable can be considered a genuine change, and not a random temporary deviation. Well, humanity has not yet come up with anything more reliable than personal principles, beliefs, ideas.

Gluten-Free Recipes for Children with Autism

Corn bread

• Eggs (1 pc.)
• Corn flour (1 cup)
• Rice flour (1 cup)
• Sugar (1-2 tbsp)
• Salt (1 tsp)
• Baking powder "BG" (1 tsp)
• Vegetable oil (50 ml.)
• Kefir (200-250 ml.)

Method for making cornbread:

Mix rice and corn flour with salt, sugar and baking powder. In a separate bowl, beat the egg, vegetable oil (olive, sunflower, corn, etc.) and kefir, pour the resulting mixture into flour. Afterwards, mix and knead everything. Pour the dough into a pre-greased mold and place in the oven for 30 minutes at 1700 C.

Corn cookies

• Egg (pcs.)
• Sugar (3-4 tablespoons)
• Sour cream (150g.)
• Gluten Free Baking Powder (1 tsp)
• Corn flour (2 tbsp.)

Method for making corn cookies:

Beat the egg with sugar until foamy, add sour cream, mix. Add flour and baking powder to the prepared mixture and mix. The dough should be loose, not liquid, it should roll into a lump and not stick to the dishes.

Dough made from corn flour rolls out poorly, so it is better to pinch it off from the total mass and shape it with your hands into a flat cake, about 1 cm thick. Roll the tortilla on both sides in sugar and place on a baking sheet, previously greased with oil or covered with parchment paper. Bake in the oven for 20 minutes. at 1800 C.