Often, when patients visit our physical therapy clinics, they ask if there are certain diets and recipes we recommend. A popular diet of late is gluten-free. If you’ve recently been diagnosed with a gluten intolerance and are going gluten-free, it can be overwhelming to discover the list of items you’re no longer allowed to eat and it may seem impossible to come up with recipes.
We rounded up some highly-rated recipes for appetizers, entrees, and desserts (and we tried them to be extra sure they were good). In each category, we’ve included options for something healthy, classic, and wow-inducing. Make these for yourself on a weeknight or round up a few options and invite friends over for a party. Your new gluten-free diet doesn’t need to be limiting!
*A word of warning. Keeping a gluten-free diet, whether by preference, allergy, sensitivity, or necessity — can be a battle. Make sure you’re reading every label before you add an item — condiments like soy sauce and mustard can be particularly misleading — to a meal. Often, gluten-free alternatives are offered, you just may have to look a little harder. If you have Celiac Disease or a gluten sensitivity, you should also read up about keeping a gluten-free kitchen.
Healthy: Pair hummus with a heaping plate of a variety of veggies. Jump on the bandwagon and use a dehydrator or oven to craft a variety of flavor options for kale chips. Or, roast up chickpeas in flavors from ranch to honey cinnamon.
Classic: Guacamole with corn tortilla chips, loaded baked potatoes, and chicken satay are great options if you have a few picky eaters.
Wow Factor: A cheese plate is always a winner. Make sure you add a variety of cheese options and different textures and flavors to compliment the cheese, like honey, grainy mustard, olives, and berries. A list of gluten-free crackers can be found here, or if you’re missing crusty bread, this bread comes highly recommended. Pair with these beef teriyaki crisps.
Healthy: Try out this crispy coconut salmon with rice or this healthy spin on chicken piccata — pick the potato option to serve with instead of pasta.
Classic: These pork chops with apples and mashed potatoes or these carne asada tacos are bound to please.
Wow Factor: It’ll take you a few hours, but Julia Child’s Boeuf Bourguignon is the ultimate party pleaser, just make sure you sub the trace amount of flour for a gluten-free alternative. Or, try your hand at this braised Moroccan chicken with olives — serve with rice instead of couscous.
Healthy: Make this healthy take on a banana split — check the ice cream before purchasing — or this chocolate mousse made with olive oil.
Classic: Peanut butter and chocolate chip cookies — a classic combo — or a light and airy angel food cake paired with berries.
Wow Factor: Opt for a flourless chocolate torte — we recommend adding some sea salt to the top when you pull it out of the oven — or these almond cloud cookies.
If you make one of these recipes — or all — let us know, we’d love to hear about it. If you’re looking for help managing pain and getting back to a sport through physical therapy, start by setting up an appointment with us!
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