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As a family food consultant who’s been living gluten-free since 2018, I understand the challenges of making significant dietary changes especially in the midst of a busy family life. Golly. It can be tough. Following a great podcast chat with AnnaLaura Brown of Autoimmune Rehab I’ve put together 10 steps to go gluten free, although you can use this strategy to implement any dietary changes.
It’s not just about removing specific foods that effects those with autoimmune issues. Maybe you’re eating too much processed nonsense (yeah, I get it. It’s so quick and simple, isn’t it?) and want more home cooked, better quality meals in your life. You can apply this strategy of 10 easy steps to go gluten free to whatever changes you want to make.
But let’s be real and acknowledge something huge: Whether you’re going gluten-free due to coeliac disease, non-coeliac gluten sensitivity, or other health reasons, the transition can seem daunting. But with the right approach, it can be a smooth and even enjoyable process. Yep! It’s true. So let’s kick off those 10 easy steps to go gluten free and begin making lasting dietary changes that work for your whole family.
1. Start with Education
Before diving into dietary changes, educate yourself about gluten and where it pops up in a modern Western diet. Gluten is found in wheat, barley, and rye, but it can hide in many unexpected places with some freaky deeky names. Learn to read labels and understand terms like “wheat-free” (which doesn’t always mean gluten-free) and “may contain traces of gluten.” Check out THIS LIST for reference when you’re next at the supermarket.
2. Avoid the Processed Gluten-Free Trap
When first going gluten-free, it’s tempting to replace your regular bread, pasta, and baked goods with their gluten-free counterparts. It feels so overwhelming that you just want some sort of familiarity!
However, just because a product is labelled “gluten free” doesn’t mean it’s healthy. Many gluten free products are highly processed, chock full of sugar, unhealthy fats and a whole heap of other nonsense ingredients. Thus, these faux foods can actually be less nutritious than their gluten-containing counterparts. Always read nutrition labels and ingredients lists but generally, use these gluten-free substitutes sparingly. Focus instead on whole, naturally gluten-free foods.
However, if you’re absolutely hankering for a sandwich with a decent sort of bread-like texture, I present this very delicious, home made Gluten Free Bread recipe. Enjoy!
3. Focus on What You Can Eat, Not What You Can’t
One of the biggest mistakes people make when going gluten-free is fixating on what they can’t have. Oh, the misery! No bread! No pasta! No cereal! Instead, focus on the abundance of naturally gluten-free foods available:
– Fruits and vegetables
– Meat and fish
– Eggs
– Dairy products (unless you’re also dairy-free)
– Rice, quinoa, and other gluten-free grains
– Potatoes and sweet potatoes
– Legumes like beans, lentils and so forth.
And as for some super quick recipe ideas:
– Grilled chicken with roasted vegetables and quinoa
– Stir-fry with rice noodles
– Stuffed red peppers with mincemeat and rice
– Zucchini noodles with homemade tomato sauce and meatballs
– Baked salmon with sweet potato mash and steamed broccoli
Isn’t that feeling better already? By concentrating on these foods, you’ll naturally create meals that are not only gluten-free but also nutritious and satisfying. If you need a helping hand, sign up to the free mini email course, The 7-Day Pantry Challenge.
You’ll get a free recipe ebook at the end of it all explaining how to turn one staple pantry ingredient a day into 3 recipe ideas. And they’re all gluten and dairy free! The aim is to cut down on the overwhelm. Sign up below and see what delights await…
4. Involve the Whole Family In These 10 Easy Steps to Go Gluten Free
If one family member needs to go gluten-free, then it’ll be easier for the main cook to make meals gluten-free for everyone at home. This prevents cross-contamination, shows family support and will ensure the main cook doesn’t go absolutely bonkers creating different meals for different people three times a day. That way insanity and overwhelm lie…
However, if some family members still eat gluten, then this can be something they enjoy outside of the home so there’s no temptation nor cross-contamination in the kitchen.
5. Make Gradual Changes
Don’t try to overhaul your entire diet overnight. Therein lies disaster. Start by replacing one meal or one product at a time. For example, you might begin by swapping your morning toast for a protein-rich breakfast of eggs and vegetables. Once you’re comfortable with that change, move on to another meal or snack. I’ve a free ebook of 5 Gluten Free Breakfast Ideas that might be just the ticket. Check it out.
6. Plan and Prep
Meal planning becomes crucial when making dietary changes. You have to be intentional otherwise it’s not gonna happen! Have fun checking out some gluten free recipes somewhere like Pinterest or just rummaging through the recipe books you already have. When you have a list of agreeable recipes, then intentionally set aside time each week to plan your meals, create shopping lists, and prep ingredients. This not only ensures you have gluten-free options ready but also helps prevent impulsive food choices that might not align with your new diet.
7. Batch Cook Gluten-Free Staples
Prepare large batches of gluten-free staples like quinoa, rice, or roasted vegetables that can be used in multiple meals throughout the week. This saves time and ensures you always have safe options on hand. You can also have a Shepherd’s Pie or Beef Stew or even portions of mashed potato in the freezer, ready for when you need it.
8. Get Creative in the Kitchen
Going gluten-free is an opportunity to explore new foods and cooking techniques. Once you’re feeling confident with a week’s worth of gluten-free meals that the whole family are happy with, then start experimenting! There are heaps of recipes with naturally gluten-free grains like quinoa or buckwheat. Try using almond flour or coconut flour in baking. Make vegetable “noodles” with a spiralizer. The more creative and varied your meals, the less you’ll miss gluten-containing foods. And you’ll be feeling a whole heap better for it too…
9. Dining Out Safely
Eating out can be challenging when you’re gluten-free, but it’s not impossible. Research restaurants in advance, call ahead to discuss options, and don’t be afraid to ask questions about ingredients and preparation methods when ordering. By the way, little known fact, but restaurants will cook GF pasta in the same boiling water that they do normal pasta. This is a real problem for coeliacs so do your research!
10. Be Prepared for Setbacks
Mistakes can happen, especially in the beginning. Hey ho, you’re human, your family are human and you’re all bumbling along and learning together. Change is hard but, by gum, it is good. If you accidentally consume gluten, meh, not a problem. Use it as a learning experience to be more vigilant or more creative in the future.
Remember, going gluten-free or making any significant dietary change is a journey. It may take time to adjust, but with patience and persistence, it can become second nature. Focus on the positive impacts these changes are having on your health and well being. Before long, you’ll find yourself navigating your new diet with confidence and ease, opening up a world of delicious, nutritious, gluten-free possibilities for you and your family. Hurrah!
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