Exploring Gluten-Free Foods: A Tasty Adventure To Hop On


Are you dodging gluten in your diet?

It is high time that you get educated about it!

We have a whole guide for you to enjoy a tantalising treat, even with a sensitivity to gluten. So what are waiting for, kick those gluten-filled worries to the curb and welcome the joy of gluten free eating with open hearts.

Don’t wait up, let’s get going!

Understanding Gluten

Gluten is a naturally occurring protein primarily found in wheat, barley, rye, and other grains.

It is produced when two forms of protein, glutenin and gliadin, combine together and form a stretchy, elastic-like texture that helps ingredients rise and maintain its shape.

Gluten is a common ingredient in bread, cereal, pasta and other baked goods. Furthermore, it is also found in soups, sauces, and processed food items.

If you are new to the term gluten free diet, you will need to understand that this diet asks that you eat a planned gluten free meal.

Its Impact

People with celiac disease, that may consume gluten; can adversely impact their immune system and damage their lining of the small intestine. With repeated exposure to gluten free ready made meals, their body loses the power to absorb nutrients into the bloodstream.

People with celiac diseases that continue to eat gluten meals, may go through the following complications:

If people with celiac diseases continues to eat gluten meals can go through the following complications such as:

  • nutrient deficiencies
  • anemia
  • weight loss
  • osteoporosis
  • infertility
  • multiple sclerosis (MS)
  • neurological conditions

Symptoms that arise outside the digestive system can include:

  • headaches
  • brain fog
  • joint pain
  • numbness in the extremities
women headaches teaser.jpg__PID:39b8b90c-3c02-4c41-b2cf-4f7a155aa88f

Diversity Of Gluten Free Ingredients

When you have gluten intolerance, it helps if you have a quick list of gluten free items on hand. Here is something for your reference:

K80  N80 - Portuguese Fish (1).png__PID:90e5d8de-2653-4bd1-b5cc-82c0ccbfd253

Gluten-Free Whole Grains

  • Rice
  • Quinoa
  • Millet
  • Oats (use oats labeled "gluten-free," as oats are often cross-contaminated with wheat and barley)
  • Cassava/yuca
  • Sorghum
  • Teff
  • Corn
  • Buckwheat
  • Amaranth
  • Potatoes flour

Gluten-Free Vegetables and Fruits

  • Zucchini
  • Green Beans
  • Peas
  • Lettuce
  • Carrots
  • Eggplant
  • Peppers
  • Onions
  • Broccoli
  • Cauliflower
  • Potatoes

When you have gluten intolerance, it helps if you have a quick list of gluten free items in hand. Here is something for your reference:

  • Watermelon
  • Kiwi
  • Clementines
  • Star fruit
  • Mango
  • Pomegranate
  • Papaya

Some Other Safe Gluten-Free Ingredients

  • Cornstarch
  • Distilled vinegar
  • Mono- and diglycerides
  • Oat gum
  • Citric acid, lactic acid and malic acid

Naturally Gluten Free Proteins

  • Red meat: Fresh beef, pork, lamb, goat, bison, duck, etc.
  • Poultry: Fresh chicken and turkey
  • Seafood: Fresh fish, scallops, lobster, clams and more are all naturally gluten-free
  • Tofu: It's made from soy, which is gluten-free, but check for any additional ingredients with gluten.
  • Beans
  • Nuts and seeds
Screenshot 2024-03-06 212451.png__PID:59cce3a9-49a6-486d-b68d-8bdbbdeb24b2

Gluten-Free Sauces, Spices and Condiments

  • Mustard: Some specialty or flavoured mustards may contain gluten, so always check the ingredients.
  • Mayonnaise: Typically not made with gluten, but check the ingredients to be sure.
  • Seafood: Fresh fish, scallops, lobster, clams and more are all naturally gluten-free
  • Dry spices: Most single-ingredient herbs and spices ( dried basil, garlic powder, chili powder) do not contain gluten, though, it's best to look for specifically labeled gluten-free spices or check with the manufacturer.

Gluten Free Sweets

  • Certain chocolates
  • Hard candy and gummies (avoid the ones with wheat flour as an ingredient)
  • Ice cream, sherbet, gelato, frozen yoghurt

Drinks and Beverages Safe From Gluten

  • Tea and coffee
  • Juices, sodas and sports drinks
  • Cider

Also read

25+ Keto Friendly Foods Items | What To Eat and Avoid

Explore 25+ keto-friendly foods to enhance your low-carb lifestyle. Discover what to eat and avoid for success on the ketogenic journey. Continue reading!

View Details

Gluten Free Recipe Ideas To Savour

Here we have some sweet and savoury gluten free recipes for you to consider. Without further ado, let’s get to our gluten free meal prep ideas -


1. Gluten-Free Banana Bread

Baking is a great way to start with any new diet plan. Trying gluten-free banana bread that can be as delicious and moist as traditional banana bread!


  • 2 cups gluten-free all-purpose baking flour (without xanthan gum)
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 4 large eggs, room temperature
  • 2 cups mashed ripe bananas (4-5 medium)
  • 1 cup sugar
  • 1/2 cup unsweetened applesauce
  • 1/3 cup canola oil
  • 1 teaspoon vanilla extract
  • 1/2 cup chopped walnuts


  • Start with preheating your oven to 350 degrees.
  • Take a bowl and combine flour, baking soda and salt.
  • Use another bowl to whisk eggs, bananas, sugar, applesauce, oil and vanilla
  • Mix the wet and dry ingredients together until you get a nice lump-free consistency.
  • Transfer the mixture to the baking tray.
  • Sprinkle it with walnuts.
  • Allow it to bake for 45-55 minutes until the toothpick inserted in the centre comes clean.
  • Cool for 10 minutes before placing it on wire racks.

2. Gluten-Free Gingerbread Cookies

The Christmas staple cookie, gingerbread, works well for the gluten-free concept thanks to the high moisture content in the dough.

The ritual of making and decorating gingerbread is a favourite childhood memory for most of all. Let’s get started to make gluten-free gingerbread cookies!


  • 3/4 cup butter, softened
  • 1 cup packed brown sugar
  • 1 large egg, room temperature
  • 3/4 cup molasses
  • 4 cups gluten-free all-purpose baking flour
  • 2 teaspoons ground ginger
  • 1-1/2 teaspoons baking soda
  • 1-1/2 teaspoons ground cinnamon
  • 3/4 teaspoon ground cloves
  • 1/4 teaspoon salt
  • Vanilla frosting or royal icing, store-bought or homemade


Preparing The Batter

  • Take a bowl to cream the butter and brown sugar, until light and fluffy.
  • Add the egg and molasses to the bowl and mix well.
  • Use a separate bowl to whisk all the dry ingredients (gluten-free flour, ginger, baking soda, cinnamon, cloves and salt) together.
  • Now the catch is to gradually mix the dry ingredients into the wet ingredients. It works best if you pour the dry ingredients in three easy parts.
  • Allow the dough to rest in the fridge, before you roll it and cut shapes out of it.
  • Resting and cooling down the dough in a tight plastic wrap for atleast 4 hours helps in keeping in the moisture. It results in more flavourful and spicier cookies.

Preparing The Cookie

  • Preheat the oven to 350°F.
  • Roll the dough to 1/8-inch thickness and use the cutter to give shape to the cookies.
  • Use an ungreased baking sheet to bake the cookies for about 8-10 minutes.
  • Once done, allow them to cool down before rushing to decorate them.
  • Use vanilla frosting or royal icing to decorate the cookies, as you like.


1. Mushroom Based Gluten-Free Gravy

It is a gluten-free umami flavoured gravy that practically works with any kind of meal, poultry and potato dish.


  • 1/4 cup butter
  • 1 small onion, thinly sliced
  • 1/2 pound whole mushrooms, chopped
  • 3 to 4 tablespoons gluten-free all-purpose flour
  • 1/8 teaspoon Cajun seasoning
  • 1-1/2 cups water or chicken broth
  • 2 gluten-free chicken bouillon cubes


  • Take a saucepan and heat it over medium-high heat.
  • Add some butter to stir the onion and mushrooms in it until it turns tender.
  • Put some flour and seasoning in the pan and stir it until it turns slightly brown.
  • Stir water and bouillon until dissolved - finally add it to vegetable mixture.
  • Cook the gravy until it reaches your desired consistency.
  • That’s it! Serve warm with your favourite gluten free lunch dishes!

2. Bacon-Wrapped Avocado Wedges

Are you someone who always craves unique and delicious appetizers before gluten free dinners? It might be tricky at times, especially when you have turned to a gluten-free diet.

Here we have a dish for you!

Avocado wedges, wrapped in a blanket of tasty bacon to fit your craving.


  • 2 medium ripe avocados
  • 12 bacon strips


  • 1/2 cup mayonnaise
  • 2 to 3 tablespoons Sriracha chili sauce
  • 1 to 2 tablespoons lime juice
  • 1 teaspoon grated lime zest


  • Preheat your air fryer to 400°F.
  • Cut each avocado in half, remove the pit, and peel it. Then cut each half into three pieces.
  • Wrap one slice of bacon around each avocado wedge.
  • If you can't fit all the wedges at once, cook them in batches. Put them in a single layer on the tray in the air fryer basket.
  • Cook them until the bacon is cooked through, which usually takes about 10-15 minutes.
  • While the wedges are cooking, mix together mayonnaise, Sriracha sauce, lime juice, and zest in a small bowl.
  • Serve the avocado wedges with the sauce for dipping.

Alternative To Gluten Free Food Items

Going gluten-free can be a challenging dietary shift, especially when it comes to finding alternatives to common food items containing gluten.

Here's a detailed list of alternatives:

Grains and Flours:

  • Quinoa:

A highly nutritious grain-like seed that's naturally gluten-free and rich in protein, fiber, and various vitamins and minerals.

  • Rice (brown, white):

Versatile and widely available, rice can replace wheat in many dishes. Rice flour is also a common gluten-free alternative in baking.

  • Corn:

Cornmeal and corn flour are commonly used in gluten-free baking and cooking.

  • Buckwheat:

Despite the name, buckwheat is not related to wheat and is naturally gluten-free. It can be used in the form of flour or whole groats.

Breads and Baked Goods:

  • Gluten-Free Bread:

Many brands offer gluten-free bread made from alternative flours like rice, tapioca, or almond flour.

  • Corn Tortillas:

Perfect for wraps and tacos, corn tortillas are naturally gluten-free.

  • Lettuce Wraps:

For a low-carb option, use large lettuce leaves as wraps for sandwiches and burgers.

Pasta and Noodles:

  • Rice Noodles:

Widely used in Asian cuisine, rice noodles are a popular gluten-free alternative to wheat-based pasta.

  • Zoodles (Zucchini Noodles)

Spiralised zucchini makes a nutritious and low-carb alternative to traditional pasta.

  • Quinoa Pasta:

Made from quinoa flour, this pasta closely resembles wheat pasta in texture and taste.

Thickeners and Binders:

  • Cornstarch:

Commonly used as a thickening agent in soups, sauces, and gravies.

  • Arrowroot:

A starch extracted from tropical plants, arrowroot powder can be used as a thickener in cooking and baking.

  • Xanthan Gum:

Often used in gluten-free baking to improve texture and binding.

Snacks and Treats:

  • Popcorn:

A naturally gluten-free whole grain snack.

  • Rice Cakes:

Plain or flavoured rice cakes make a crunchy snack or base for toppings.

  • Homemade Granola:

Use gluten-free oats or a mixture of nuts, seeds, and dried fruits to make your own gluten-free granola.

Alternative Flours for Baking:

  • Almond Flour:

Made from blanched almonds, almond flour adds moisture and richness to baked goods.

  • Coconut Flour:

High in fiber and low in carbohydrates, coconut flour is a versatile option for gluten-free baking.

  • Tapioca Flour:

Also known as tapioca starch, this flour adds chewiness to gluten-free baked goods.

  • Sorghum Flour:

Ground from sorghum grain, this flour has a mild flavour and is suitable for various baked goods.

Dairy Substitutes:

  • Almond Milk, Coconut Milk, or Oat Milk:

Dairy-free milk alternatives are often fortified with vitamins and minerals.

  • Coconut Yoghurt or Almond Yoghurt:

Dairy-free yoghurt made from coconut or almonds can be used in place of traditional yoghurt.

Condiments and Sauces:

  • Tamari or Coconut Aminos:

Gluten-free alternatives to soy sauce.

  • Homemade Sauces:

Make your own salad dressings, marinades, and barbecue sauces using gluten-free ingredients like olive oil, vinegar, herbs, and spices.

Remember to always check labels carefully, as gluten can hide in unexpected places. Additionally, many grocery stores and online retailers now offer a wide range of gluten-free foods to make shopping and cooking easier for those following a gluten-free diet.

The Bottom Line

Hopefully, now you can put a full stop to the worries of what you need to prepare for when following a gluten free diet.

From nutrient-rich grains to its delectable alternatives, there are endless possibilities to explore with gluten free meal prep ideas.

Remember, taking baby steps towards a healthier you is better than taking no steps at all. So take that step today and explore the wide range of food items and ingredients to support your gluten-free lifestyle and beyond!



Sold Out