Gluten-free and Dairy-free Meal Suggestions

[Polly]

Gluten-free (GF) and Dairy-free (DF) Meal Suggestions


Many with gluten sensitivity also seem to be sensitive to dairy. Thus, it may make sense to eliminate both when first starting the diet. Here are a few general tips about what to avoid: anything breaded or fried or "coated"; sauces and gravies; foods with additives/ flavorings/colorings; anything that contains wheat (spelt, durum, kamut, semolina, seitan, bulgur, coucous, beer, and soy sauce are NOT allowed); barley (no malt extract or flavoring); rye; oats; modified food starch; and enriched white rice (may contain barley); butter; milk; ice cream; yogurt; anything with whey or lactose in it.

The most important new skill you will acquire is READING LABELS. Review Jean's lists of sources of gluten and dairy (which can be found in this same forum - "Information on Diet") to learn where they can be hidden in foods. If in doubt, call or email the manufactuer to inquire if a product is GF and DF.

It is helpful to pick up the following GF/DF items at a health food store: cereal (like Mesa Sunrise, Rice Crunch 'ems); pasta made from rice/corn/quinoa; cookies; candy; rice crackers/cakes; pancake/cake/bread mixes; soy sauce made with soybeans instead of wheat; frozen toaster waffles; nut milk if you want a milk substitute; 100% corn or rice tortillas; soups; GF/DF ready-made breads are available, but most do not taste like the "real thing". Toasting helps.

It is best to eat simply when first attempting the GF/DF diet. Avoid processed foods as much as possible and use fresh, whole foods. It does require more time in the kitchen! There are many cookbooks for GF/DF baking as well as GF flour substitutes and DF milk substitutes that you can use once you have learned the basics of the diet.

BREAKFAST

*Any fruit
*Fruit smoothies; example -1/2 banana, a handful of berries, and a little cold apple juice mixed in a blender
*Eggs, cooked in olive oil
*Bacon/ham/sausage - but only after making sure from the label or manufacturer that they contain no gluten or dairy
*GF/DF frozen toaster waffles or baked goods
*Hot cream of rice (or buckwheat) cereal with raisins and maple syrup or honey mixed in
*GF/DF cold cereal
*Nut milks (almond is good) may be substituted for regular milk
*Leftovers from last night's dinner
*GF bread or rice cake with peanut butter and jelly
*Matthew's pancakes (see Recipe Room)

LUNCH

*Sandwiches; corn or rice tortillas or romaine lettuce can be used instead of GF bread. Check with the manufacturer of processed luncheon meats. Many Boar's Head luncheon meats are GF.
*Salads made with any veggie, GF/DF chicken/turkey/tuna, nuts, seeds, dried fruit, pasta
*Salad dressing - plain mayonnaise (Hellman's is safe) or mayo mixed with GF mustard or ketchup; oil and vinegar
*Soups - homemade are best; many commercial soups contain wheat or dairy; lentil, pea, and bean soups from a health food store may be OK
*Baked potato with a safe topping like salsa, olive oil, a mayo/mustard mixture
*Hummus, guacomole, salsa, or peanut butter on rice crackers or cakes
*Omelet cooked in olive oil; devilled or hard-boiled eggs

DINNER

*Any plain grilled, roasted, or baked meat/fowl/seafood - use olive oil; Check to make sure that the meat/fowl has not been "injected" with a gluten or dairy derivative
*Potatoes - can be mashed using olive oil, chicken broth, mayo
*Plain (non-enriched) rice
*Any plain veggie
*Spaghetti using GF pasta
*Salads (see lunch suggestion)
*Homemade stews, soups, chili
*Any fruit

SNACKS

*Nuts, seeds
*Dried fruit
*GF cookies or candy
*Rice crackers/cakes with peanut butter and jelly, salsa, guacamole
*Hardboiled egg
*Plain popcorn
*Plain potato or corn chips (Specialty chips like sour cream and onion contain dairy!)

DRINKS

*Water
*100% pure juices like apple, orange, grape (Some are calcium-fortified, an added bonus). These can be mixed with soda or sparkling mineral water to make a "soda"
*V-8

[scoutfinch]

thank you

[GLJ]

Thank you!
I was going to ask for some example meals that you guys eat for breakfast, lunch, and dinner. Right now it is really hard because I have no appetite and am nauseated a lot so it is hard to put any thought to what I'm going to eat.

GLJ

[Radar]

For years I've had a smoothie every morning made with yogurt, orange juice, frozen berries and a mixture of brewers yeast, flax meal and protein powder. I used to use soy protein but recently switched to Hemp protein. I know I'll have to nix the yogurt to go dairy free (I'll try rice milk). What about the protein. Is hemp ok?

Thanks for this list by the way. Its very helpful. Right now I'm out of town for a conference and just realizing I will probably need to try to at least reduce gluten and dairy. Seems impossible at a small conference center.

[tex]

Radar,

Hemp milk causes minor symptoms for a few of us, (such as minor bloating), but in general, it is a safe, (and much healthier), substitute for cow's milk.

While reducing one's intake of gluten and dairy might lead to some degree of improvement, for those of us who are sensitive to them, they tend to cause an autoimmune reaction, which promotes the inflammation that results in the symptoms of MC. Therefore, in order to stop the inflammation from being generated by our immune system, we have to eliminate all traces of them from our diet, or the symptoms will continue. IOW, for most of us, a small amount in the diet can be almost as bad as a lot. It's not like lactose intolerance, where merely reducing the quantity can eliminate the problem. Lactose is a sugar, and sugars cannot cause an autoimmune reaction, (nor can they cause an allergic reaction) - only proteins can cause allergic reactions, or autoimmune reactions. With food sensitivities that cause autoimmune reactions, even a tiny amount can cause a full-blown reaction.

Tex

[Radar]

I haven't found anything that causes an immediate reaction except for drinking cows milk. Cultured products like yogurt and kefir don't cause a reaction that I can tell, unless its delayed. Does that mean its probably ok for me to consume yogurt?

Thanks.....I'm learning soooo much here.

[tex]

Reaction times seem to vary not only by the food type, but also by the individual. IOW, some of us react to certain foods within 10 minutes, whereas others may take 2 or 3 days before they see the effect. Most reactions typically occur within 4 to 24 hours, but we are all different.

Tex

[janemick]

Has anyone tried Smart Balance Original Light to use on toast rather than Butter when you are lactose intolerant? What Brand of Bread can you suggest that tastes good if you are Gluten intolerant. If you no longer eat vegetables what can you eat to provide the health benefits of vegetableas? Thank you for responding. I am new at determining what are the best products to use. Newly diagnosed.

[Sheila]

If you have a bread machine, I found a really good tasting, great texture (compared to store bought) bread recipe online. It can be made with buttermilk or with Lactaid and use the "rapid" setting on the bread machine.
3 eggs (room temp) 1 T xanthan gum
1T cider vinegar 1/3 C corn starch
1/4 C olive oil 1/2 C potato starch
1/4 C honey 1/2 C soy flour
1 1/2 C buttermilk (room temp) or Lactaid 2%
1 tsp salt 2 C white rice flour
1T active dry yeast
Mix all of the wet ingredients together. Mix all of the dry ingredients, except the yeast, and stir to combine thoroughly. Put into the bread machine according to your manufacturer's directions. With our old machine, I put in the wed ingredients, then the dry ingredients and sprinkle yeast on top. Use the "rapid" setting. Let cool in pan for about 15 min. I wrapped each slice in waxed paper and then placed in freezer bags.
I have not found a commercial GF bread that I enjoy. I am newly diagnosed, waiting for the Entero lab results and still in a flare. I can't suggest anything to you from personal experience except for this tasty bread.
Sheila
Sheila

[janemick]

thanks Sheila for the Gluten free Bread Recipe. And yes, I do have a bread machine. Was it correct, that you use one Tablespoonful of Active Dry Yeast??

[Gloria]

Jane,

I believe that most who are dairy-intolerant here use Earth Balance soy-free margarine rather than butter. Many of us are intolerant to soy, and Earth Balance is the only manufacturer of soy-free margarine.

Some use ghee (clarified butter without the casein), but some of us have had problems with it.

Gloria

[Sheila]

I used 1 Tablespoon of Fleischmanns bread machine yeast. The recipe recommends using the bread machine yeast. The first loaf I made was with buttermilk and I used the regular loaf setting. This loaf tasted good but was kind of heavy. The second loaf I made I used Lactaid milk and set the machine on "rapid" setting. This bread turned out the best. The regular setting beats the living day lights out of this more delicate dough and it gets tough. I hope you enjoy it.