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Easy Gluten Free Recipes on the Go !

Gluten is a elastic proteins found in whole grains having bread and gives structure together. gluten-containing foods can be part of a healthy balanced diet. However, gluten is a very strong allergen and a number of people who are known to suffer from conditions that might require a gluten-free diet.

The three common medical conditions associated with gluten are:

1. Celiac disease
2. Gluten sensitivity
3. gluten intolerance.

Foods containing gluten are harmful for anyone suffering from these conditions.

Whole grains that are free of gluten, such as amaranth, millet and quinoa are not quite as readily available as grains containing gluten and one has to learn to develop a taste for them.

However, there are some easy recipes without gluten that are not only nutritious but delicious to boot. So put that “chef’s hat” and put your culinary experience to try. Handing him the best, easy gluten free recipes in no time!

protein complex present in many cereals

Gluten itself does not have any extraordinary nutritional benefit. However, whole grains containing gluten are rich in nutrients, contain essential elements such as iron, dietary fiber and various forms of vitamin B.


Indeed, gluten-containing foods also help reduce the risk of heart disease, type 2 diabetes and some cancers.

present in wheat and a number of other grains such as barley and rye

Gluten is a protein found in wheat, rye, barley etc. The molecular structure of gluten plays a role in some of the damage it could cause to our health.

Wheat breaks down protein gluten, which is subdivided into a lethal combination of “sub-proteins” such as gliadin, gluteomorphins, glutenin, lectins and agglutinin of wheat germ, attacking our systems and leave behind a trail of disaster in its wake.

gluten Hazards:

Exposure to gluten triggers an adverse immune response in the body of a person who is sensitive to gluten. This leads to the degeneration of the intestinal wall, nutrient deficiency, various digestive problems, anemia, fatigue, failure and increased susceptibility to life-threatening diseases.

Celiac disease:

Celiac disease is the result of an allergic reaction to gluten exposure. This autoimmune disease causes immune responses that damage the lining of the small intestine and other body parts. Nutrient absorption is seriously affected and risk of diseases such as bone disease anemia and increased intestinal cancer. The only way to treat this condition is the adoption of a gluten-free diet.

Gluten intolerance:

Gluten intolerance is commonly used to refer to people who develop symptoms after eating certain foods that contain gluten. These symptoms include nausea, abdominal cramps or diarrhea.

research linking gluten intolerance cancer and heart disease:

Studies say that people with celiac disease or gluten sensitivity are at greater risk of death, most heart disease and cancer.
Celiac patients who fail maintain a gluten-free diet are at increased risk of developing various cancers such as intestinal lymphoma and small bowel cancer.

Avoiding gluten does not provide any additional protection against cancer to people without gluten allergy or celiac disease. In fact, whole foods that contain gluten can provide the necessary amount of fiber and antioxidants that help prevent cancer.

Determining which foods contain gluten is extremely difficult as a range of nutrient-rich foods falls into the category of foods containing gluten, and you might actually end up doing more harm than good to exclude from your diet if you are not sensitive to gluten in any way.

A gluten-free diet is essential for a person sensitive to gluten fight against cancer. The presence of gluten can cause severe immune dysfunction, as the body of a gluten sensitive person interprets gluten as an invader and the immune system attacks the body in the absence of a real pathogen.

An attack by gluten in the blood vessels, results in a number of cardiovascular complications such as heart attacks, irregular heartbeat, etc.

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What is the gluten-free diet?

A diet that sidesteps the gluten is called a gluten-free diet. Patients who suffer from celiac and other allergies gluten It helps to avoid and prevent symptoms of the disease.

easy-gluten-free-recipes-Gluten-freee-diet naturally gluten-free foods:

provided they are not processed or mixed with gluten-containing grains, additives or preservatives, a delicious, healthy grains and starches make it to the list of gluten-free foods and can be include in a short gluten free recipes. They are:


buckwheat: is a gluten-free grain with a nutty flavor that is similar to the taste of pears. However, not in the wheat family.

Quinoa: A “super food” in the manufacture, rich source of protein with a nutty flavor and a fibrous texture, quinoa seems couscous and tastes like rice


Potato: This vegetable is an incredibly rich source of vitamins and minerals, especially vitamin C . If cooked well, Provet or potatoes can be a very healthy food.

Puff rice :. The source of many delicious breakfast cereals, puffed rice is a light and easy to digest version of rice that are nutritional, but gluten

Flaxseed :. high in dietary fiber and omega-3 fatty acids flaxseed is beneficial for diabetes and patients with prostate cancer

Soja :. richest source of vegetable protein and amino acids Soy is a valuable addition to a gluten-free diet

Coffee is improved brain function and reduces the risk of disease. It is also a rich source of antioxidants.

Milk :. provides calcium, phosphorus, magnesium and proteins that are essential for healthy bone growth and development

Butter :. Contains unique fatty acids with health benefits powerful and extremely beneficial if you had healthy portions

Cream :. It is made of natural fat of animals and actually reduces the damage caused to the body by trans fats

Yogurt: Naturally gluten-free digestive benefits, yogurt is especially beneficial for patients with celiac disease and prevents further damage to the intestine


Eggs :. They are safe, as long as the chicken products are not any gluten feed grains

Sugar, Honey :. raw sugar and honey are inclusions up to a gluten-free diet provided no preservatives or additives added

Spices and herbs :. Whole spices and freshly ground spices are gluten and add great flavor to food otherwise nondescript

What to put aside while going gluten-free?

Any food containing the ingredients listed should be out of a gluten-free diet

  • Barley
  • Wheat
  • Beer
  • Panes
  • cakes and pies
  • Candy
  • Grains
  • cookies and crackers
  • Croutons
  • fries
  • Salsas
  • imitation meat or seafood
  • Pasta
  • processed meats
  • Salad dressings
  • sauces, including soy sauce
  • seasoned rice mixes
  • flavored snacks, such as chips and tortillas
  • I basting poultry
  • Soups and soup bases
  • vegetables in sauce

All above mentioned foods are safe only if there are no hidden traces of gluten in them. They must be carefully assessed before consumption.

Benefits of a gluten-free diet for coeliacs and those with gluten sensitivity:

Celiac disease causes the surface of the mucosa of the small intestine is damaged due to adverse immune system reaction to gluten. Removal of gluten from the diet results in various improvements in their condition. Therefore, for these patients gluten-free diet is not an alternative, it is a necessity!

5 simple gluten free recipes


hot quinoa with fresh fruit:



  • One cup of quinoa
  • Two cups of water
  • 1/2 cup thinly sliced ​​apple
  • 1/3 cup raisins or 1/3 cup sultana
  • 1/2 teaspoon cinnamon

Method of Preparation:

  • Rinse the quinoa in water.
  • Add the water in a medium saucepan.
  • Bring to a boil, reduce heat and simmer for five minutes.
  • Add apples, raisins and cinnamon.
  • Simmer until the water is completely soaked up.
  • serve with milk and sweeten with honey.

Benefits: This easy recipe gluten free is a mouth watering combination of quinoa rich in nutrients and delicious fresh fruit



For lunch

Saka Saka:



  • Two large clusters of any of kale, spinach, kale or chard
  • Two to three tablespoons of olive oil
  • A finely chopped onion
  • Six cloves finely chopped garlic,
  • A habanero pepper, seeded and finely chopped
  • A cup of water

Method of Preparation:

  • Remove the stems of vegetables.
  • cut into small pieces.
  • green puree with mortar or pestle (do not use a blender).
  • Boil water and add greens, cook for 20 minutes.
  • Add the remaining ingredients and simmer over low heat.
  • simmer until the green, spicy pulp is left behind.
  • Serve on a bed of steamed rice.

Benefits :. A healthy gluten free, vegetarian feast that is as easy on the stomach as it is in the eye

For dinner:

Garlic and spinach pasta



  • A package of pasta gluten free rice
  • Eight ounces of fresh spinach
  • Eight fresh basil leaves
  • 1/2 finely chopped garlic bulb
  • One teaspoon dried oregano
  • Three tablespoons of olive oil
  • Salt and pepper to taste

Method of Preparation:

  • Boil pasta according to package directions.
  • pour the oil in a pan and fry the garlic until fragrant.
  • Wilt basil and spinach in the pan until both are dark green. Do not cook.
  • Add a pinch of oregano, salt and pepper. Toss with cooked pasta.

Benefits: This easy gluten free recipe is delicious, healthy and rich in nutrients, dietary fiber and most of all flavors

gluten free desserts

Maple Baked Apples

easy-gluten-free-recipes-Maple-Baked-apples Ingredients:

  • Four large blocks
  • maple syrup 3/4 cup
  • ½ cup chopped nuts
  • 1/4 cup golden raisins
  • Two tablespoons unsalted butter, cut into pieces salt
  • Ice cream (optional)

Method of Preparation:

  • Preheat oven to 400 ° F.
  • Remove cores.
  • Cut about ½ inch slice from the bottom of each apple.
  • Place the apples in an ovenproof pan or baking dish eight to nine inches.
  • Drizzle with syrup.
  • Divide nuts and raisins in equal portions and fill the cavities.
  • apples dot with butter.
  • Bake for 40 to 50 minutes, until tender.
  • pour excess liquid dish and bring to a boil over medium heat.
  • Cook until sauce thickens slightly for two to three minutes.
  • spoon sauce over apples and serve warm with ice cream, if desired.

Benefits: This delicious dessert low in calories with a festive touch, is actually one of the healthiest and free easy recipe gluten that you can have without feeling guilty at all.

snacks gluten

Crostini Sausage



  • Two loaves of French bread (made from rice and tapioca flour). Cut into slices about 15
  • ¼ cup olive oil
  • Cream cheese
  • softened sausage crumbles
  • One and half cups grated mozzarella cheese
  • cup onion, finely chopped red pepper
  • An onion, finely chopped
  • cup finely chopped onion fresh basil
  • One and a half teaspoons finely chopped rosemary (optional)
  • ¼ teaspoon cayenne pepper (optional)

Method of Preparation:

  • Preheat oven to 400 ° F.
  • brush oil on both sides of the bread slices.
  • Place slices on baking sheets.
  • Bake for 10 minutes or until both sides of bread slices lightly toasted, turning after five minutes.
  • Make a mixture of cream cheese, sausage, mozzarella cheese, red peppers, onions and basil in a large bowl.
  • stir in the rosemary and cayenne pepper, if desired.
  • Best slices of bread with sausage mixture.
  • Bake again until thoroughly heated filling.
  • Serve hot.

: Benefits. This easy recipe gluten free satisfies the irrational feeling of hunger and can be moved from a gluten-free diet completely

hope these recipes should solve your problem of what to eat if you are gluten intolerant. In addition, unlike other foods without gluten, these recipes are tasty and easy to make. So go enjoy!

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