Incorporating a gluten free diet into your daily routine is not as difficult as it sounds. DESIblitz has some tips on how you can eat gluten free everyday.
there are a lot of gluten free options out there
A gluten free diet is one that does not allow the consumption of grains like wheat, barley, rye, or hybrids of these grains.
When it comes to following a gluten free diet many British Asians gasp at the idea.
Being very traditional in terms of their daily dishes, some Desis deem it impossible to follow due to the many flour based foods that Indian cuisine include, such as samosas, chapatis and more.
However managing a gluten free diet is easier than most of us think. All you have to do is get creative with your cooking.
Gluten intolerance is something that is not talked about much in Asian society, hence when someone is diagnosed with it they feel alone as they have no knowledge on the subject.
It is important to educate British Asian society on food intolerances and diseases like coeliac.
DESIblitz presents some examples of how easy it is to manage a gluten free meal plan below.
Breakfast is the most important meal of the day, therefore when choosing what to eat you need to pick an option that will give you the nutrients and energy to go about your daily routine.
People assume that there is nothing to eat for breakfast as most breakfast options contain gluten, such as cereal and toast.
However that is not true as there are a lot of options out there ready for you to try. Some gluten free breakfasts include:
1. Plain yoghurt with fruit ~ Cut up your favourite fruits and mix in plain yoghurt to create a healthy infusion of different fruity flavours.
2. Omelette ~ A filling and tasty option with which you can try different ingredients like mushrooms, chillies etc.
3. Toast ~ There are a range of different brands of gluten free breads available in supermarkets.
4. Gluten free pancakes ~ A quick and easy recipe which can fit into your morning routine before you go off to school or work.
Let’s face it we all love a little mid-day snack to keep us going on a busy day. There are a lot of healthy gluten free snacks out there.
Some of these snacks are from popular brands that you would not have thought would be gluten free. This is why it’s important to read food labels when grocery shopping.
However be careful when picking items as while some products do not contain any gluten free ingredients, they are however made in a factory that handles gluten hence there is a chance of contamination.
If this is the case, then the label will mention ‘made in a factory that handles gluten’ as companies are aware that many people have food intolerances hence they state precautions on the labels.
Stated below are a few gluten free options:
2. Fruit/Dried fruit
3. Gluten free bars ~ If you’re looking for a sweet treat, try making these Choc Chunk Nut Bars from Candida Diet Recipes.
When it comes to lunch, again there are a lot of options out there:
1. Jacket potato
2. Salad ~ Both a healthy and a safe option. A fresh salad with chicken or turkey is a great midday meal.
3. Gluten free pasta ~ Available in most supermarkets, remember to check packaging before you purchase. Once bought, you can indulge in your favourite tomato-based sauces.
For something a little more adventurous, try making the goat’s cheese and watercress quiche from BBC Good Food here.
British Asians love their chapattis and curry, and who says you cannot enjoy that traditional meal as part of a gluten free diet.
Try this amazing Sri Lankan fried chicken and hoppers recipe here.
There are a lot of gluten free chapatti and naan recipes out there (read our article on 5 Gluten Free Desi Recipes here).
Try them out and see which one works for you.
Gluten-Free Naan Bread
Recipe adapted from Coeliac UK.
As you can see there are a lot of gluten free options out there. Just because the Asian community does not discuss this subject, it does not mean that it does not exist.
Through educating yourself as well as your families, it will soon become evident that leading a gluten free lifestyle is not only easy but exciting to do.
There are a lot of gluten free recipes out there; all you need is the drive to use them.
Middle image courtesy of Chew Out Loud
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