Gluten is a protein found in the grains wheat, rye, kamut, spelt and barley. It is found in baked goods, sauces, mixes, pasta, breaded meat and many other common foods. A growing number of people are finding that they have trouble digesting this substance due to celiac disease, allergies or intolerances and so must learn to avoid it. Once you have a list of gluten-containing foods, then you are ready to plan your menu.
General Strategy
Even though you will need to get rid of all gluten-containing foods pronto, try to keep the same basic pattern for meals that you have been following. Increase the amount of gluten-free items that are already on your regular menu and find substitutes for the gluten-containing ones. Sudden, drastic changes can be stressful. Give yourself time to adapt to this new way of eating and keep your home stocked with gluten-free foods that you enjoy.
Breakfast
The gluten-free breakfast menu is relatively easy to plan thanks to the variety of gluten-free breads and cereals that are available at health food stores, online stores and even some grocery stores. Toasting and buttering gluten-free bread improves its flavor and is one of the best ways to serve it. A gluten-free breakfast can be as simple as cold cereal with fruit and milk or as elaborate as bacon, eggs, juice and toasted gluten-free bread. Gluten-free hot cereals can include grits, cream of rice, buckwheat and certified gluten-free oats. Other options for gluten-free breakfasts can center on fruit and dairy foods such as yogurt or cottage cheese served with fruit or made into a smoothie. Beware of sausage and low-fat dairy products which may contain additives with gluten such as modified food starch.
Lunch
Lunch is perhaps the most difficult meal to plan in a gluten-free diet, especially if you need to pack your lunch or eat on the go. Most gluten-free bread is difficult to make a sandwich with thanks to its hard texture and tendency to crumble. Canned soups often contain gluten, as do some spreads and deli meats. Salad is a good gluten-free lunch option if you leave off the croutons and check the salad dressing label for gluten-containing ingredients. Rice or gluten-free rice noodles make a good base for a salad---just add chopped fresh vegetables, leftover chicken or fish, olive oil and a splash of vinegar. Homemade soup with allowed ingredients is another good option, and you can easily pack it in a thermos if desired.
Dinner
Focus on meat, poultry, fish, vegetables and fruit when planning your gluten-free dinner menu. Gluten-free starches can include beans, potatoes, rice, yams and corn. Try some of the less well-known gluten-free grains such as quinoa, millet and amaranth. Gluten-free pasta is widely available and, once it is covered with sauce, you'll hardly notice any difference. Try Asian foods that focus on rice, vegetables and small amounts of meat; just be sure to use gluten-free soy sauce. Mexican foods are another possibility if you avoid the flour tortillas and substitute corn or brown rice tortillas. Avoid canned gravy and powdered gravy mix and instead, make your own and thicken it with cornstarch, arrowroot or rice flour.
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