Even better, many of these gluten-free dessert recipes also contain nutrient-rich substitutes, such as avocado and almond flour. Satisfy your sweet tooth (sans gluten) with one of these delicious treats. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Greg Dupree; Food Styling: Cat Steele ; Prop Styling : Mindi Shapiro. Try this recipe: Grain-Free Double-Ginger Gingersnaps. Spice up your dessert with these gingersnap cookies These little cookie cups are the perfect gluten-free dessert. Filled with a creamy mixture of chocolate and almond butter, these tassies will remind you of a peanut butter cup (but healthier!).
Gluten is a protein found in certain grains, such as wheat, rye and barley. It helps food maintain its shape by providing elasticity and moisture. It also allows bread to rise and provides a chewy texture (). Although gluten is safe for most people, those with conditions like celiac disease or gluten sensitivity should avoid it to prevent adverse health effects (). Many foods are made with gluten-containing ingredients, so it’s important that those who are unable to consume it check ingredient labels closely.
Here is a list of 54 gluten-free foods. A select few contain gluten, while the rest are naturally gluten-free. It’s important to double-check food labels when purchasing whole grains. Even gluten-free whole grains can be contaminated with gluten, especially if they are processed in the same facility as gluten-containing foods ().
For example, oats are often processed in facilities that also process wheat, which can lead to cross-contamination. For this reason, you should confirm that the oats you purchase are certified gluten-free (). Gluten-Free Whole Grains • Quinoa • Brown rice • Wild rice • Buckwheat • Sorghum • Tapioca • Millet • Amaranth • Teff • Arrowroot • Oats Grains to Avoid • Wheat, all varieties (whole wheat, wheat berries, graham, bulgur, farro, farina, durum, kamut, bromated flour, spelt, etc.) • Rye • Barley • Triticale These gluten-containing grains are often used to make products like bread, crackers, pasta, cereals, baked goods and snack foods.
All fresh and vegetables are naturally gluten-free. However, some processed fruits and vegetables may contain gluten, which is sometimes added for flavoring or as a thickener (). Gluten-containing ingredients that may be added to processed fruits and vegetables include hydrolyzed wheat protein, modified food starch, malt and maltodextrin. Fruits and Vegetables to Eat Although the list below is not comprehensive, it provides some examples of fresh fruits and vegetables that you can enjoy on a gluten-free diet.
• Citrus fruits, including oranges and grapefruit • Bananas • Apples • Berries • Peaches • Pears • Cruciferous vegetables, including cauliflower and broccoli • Greens, such as spinach, kale and Swiss chard • Starchy vegetables, including potatoes, corn and squash • Bell peppers • Mushrooms • Onions • Carrots • Radishes • Green beans Fruits and Vegetables to Double-Check • Canned fruits and vegetables: May be canned with sauces that contain gluten.
Fruits and vegetables with water or natural juices are likely gluten-free. • Frozen fruits and vegetables: Sometimes contain added flavorings and sauces that contain gluten.
Plain are typically gluten-free. • Dried fruits and vegetables: May include gluten-containing ingredients. Plain, unsweetened, and vegetables tend to be gluten-free. • Pre-chopped fruits and vegetables: May be cross-contaminated with gluten depending on where they were prepped. Many foods contain , including animal and plant-based sources. Most are naturally gluten-free ().
However, gluten-containing ingredients, such as soy sauce, flour and malt vinegar are often used as fillers or flavorings. They may be added to sauces, rubs and marinades that are commonly paired with protein foods. Gluten-Free Proteins • Legumes (beans, lentils, peas, peanuts) • Nuts and seeds • Red meat (fresh beef, pork, lamb, bison) • Poultry (fresh chicken, turkey) • Seafood (fresh fish, scallops, shellfish) • Traditional soy foods (tofu, tempeh, edamame, etc.) Proteins to Double-Check • Processed meats, such as hot dogs, pepperoni, sausage, salami and bacon • Meat substitutes, such as vegetarian burgers • Lunch meats or cold cuts • Ground meats • Proteins that have been combined with sauces or seasonings • Ready-to-eat proteins, such as those in microwavable TV dinners Proteins to Avoid • Any meat, poultry or fish that has been breaded • Proteins that are combined with wheat-based soy sauce • Seitan Most are naturally gluten-free.
However, those that are flavored and contain additives should always be double-checked for gluten (). Some common gluten-containing ingredients that may be added to dairy products include thickeners, malt and modified food starch. Gluten-Free Dairy Products • Milk • Butter and ghee • Cheese • Cream • Cottage cheese • Sour cream • Yogurt Dairy Products to Double-Check • Flavored milks and yogurts • Processed cheese products, such as cheese sauces and spreads • Ice cream, which is sometimes mixed with additives that contain gluten Dairy Products to Avoid • Malted milk drinks and oils are naturally gluten-free.
In some cases, additives that contain gluten may be mixed with fats and oils for flavor and thickening. Gluten-Free Fats and Oils • Butter and ghee • Olives and olive oil • Avocados and avocado oil • Coconut oil • Vegetable and seed oils, including sesame oil, canola oil and sunflower oil Fats and Oils to Double-Check • Cooking sprays • Oils with added flavors or spices There are several types of gluten-free beverages for you to enjoy.
However, some beverages are mixed with additives that contain gluten as an ingredient. Additionally, some alcoholic beverages are made with malt, barley and other gluten-containing grains and should be avoided on a gluten-free diet ().
Gluten-Free Beverages • Water • 100% fruit juice • Coffee • Tea • Some alcoholic beverages, including wine, hard ciders and beers made from gluten-free grains, such as buckwheat or sorghum • Sports drinks, soda and energy drinks • Lemonade Note that while these beverages are gluten-free, most of them are best consumed in moderation due to their and alcohol contents. Beverages to Double-Check • Any beverage with added flavorings or mix-ins, such as coffee coolers • Distilled liquors, such as vodka, gin and whiskey — even when labeled gluten-free, as they are known to trigger a reaction in some people • Pre-made smoothies Beverages to Avoid • Beers, ales and lagers made from gluten-containing grains • Non-distilled liquors • Other malt beverages, such as wine coolers Spices, sauces and condiments often contain gluten but are commonly overlooked.
Although most spices, sauces and condiments are naturally gluten-free, gluten-containing ingredients are sometimes added to them as emulsifiers, stabilizers or flavor enhancers. Some common gluten-containing ingredients added to spices, sauces and condiments include modified food starch, maltodextrin, malt and wheat flour. Gluten-Free Spices, Sauces and Condiments • Tamari • Coconut aminos • White vinegar, distilled vinegar and apple cider vinegar Spices, Sauces and Condiments to Double-Check • Ketchup and mustard • Worcestershire sauce • Tomato sauce • Relish and pickles • Barbecue sauce • Mayonnaise • Salad dressing • Pasta sauce • Dry spices • Salsa • Stock and bouillon cubes • Marinades • Gravy and stuffing mixes • Rice vinegar Spices, Sauces and Condiments to Avoid • Wheat-based soy sauce and teriyaki sauce • Malt vinegar Here is a list of ingredients and food additives that may indicate that an item contains gluten.
• Modified food starch and maltodextrin (if made from wheat, it will be specified on the label) • Malt-based ingredients, including malt vinegar, malt extract and malt syrup • Gluten stabilizer • Soy or teriyaki sauce • Wheat-based ingredients, such as wheat protein and wheat flour • Emulsifiers (will be specified on the label) If you are unsure if a product contains gluten, it’s a good idea to contact the manufacturer to double-check.
If you avoid gluten, there are plenty of foods you can choose from to ensure a well-balanced diet. Many healthy foods are naturally gluten-free, including fruits, vegetables, fresh meat, fish and poultry, legumes, certain whole grains, dairy products and oils. Wheat, rye and barley are the major foods that need to be avoided while following a gluten-free diet. Gluten is also commonly added to processed foods, such as canned and boxed items.
Furthermore, some grains, such as oats, may be cross-contaminated with gluten, depending on where they were processed. Success with a comes down to double-checking ingredient labels, as gluten is often added to foods that you wouldn’t expect. Foods that contain gluten will be labeled as such. Nevertheless, if you focus on eating mostly fresh, whole, gluten-free foods and a minimal amount of processed foods, you will have no problem following a gluten-free diet.
best dating gluten free dessert whole foods - 62 Healthier Gluten
• • • Dessert is everyone’s favorite part of the meal, right? But what if you can’t have gluten? It becomes pretty limited in choices, and kind of puts a damper on the whole dessert thing. Don’t worry, because there are tons of gluten free desserts that taste just as yummy as their original versions and are easy to make! Whether you’re doing it for allergy reasons, health benefits, or to satisfy other guests, these desserts will wow anyone going gluten free in your life!
Gluten Free Desserts 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. Wow, that’s quite a collection of gluten-free deserts.
I clicked on the first half-dozen and was impressed. My spouse is a Celiac and I’m always looking for more and better desert options to try out for her. I’m gonna bookmark this post as it’ll take me quite a while to work through this list. Thanks so much for putting this together ans sharing!
Vegan Gluten-Free Date Squares Many of you already know that I’m currently studying naturopathic nutrition. It’s crazy the amount of things I’m learning and I’m gaining so much valuable information about food, nutrition and the power it has to change your life! It shows in the way my diet has changed since I started the course in 2014 and how it keeps changing the more I learn! If you’ve been following my blog from the beginning, you’ll probably notice my recipes changing. I used to make a lot of high protein treats using whey protein and dairy products like yoghurt.
Now, I’ve cut out all dairy and gluten from my diet and I’m focusing on incorporating the goodness of whole plant foods and turning them into tasty nutritious treats. I’m also trying to use dates as much as possible in recipes to sweeten. Using the whole fruit with its naturally high fibre content means it won’t have the same effect on insulin and blood glucose levels. It also means you’ll benefit from the nutrients this delicious fruit has to offer! At the same time as trying to use natural sweeteners, I’m consciously trying to lower the amount of saturated fat I add to my treats.
Even though coconut oil is being hailed as a magic potion that can prevent things like Alzheimer’s, there’s actually little evidence to support its nutritional benefits and can still cause inflammation and contribute to heart disease. But when it comes to cooking, I still think it fares better when compared to other types of oil. This is yet another recipe influenced by my Middle Eastern upbringing.
Dates are a staple in Middle Eastern kitchens and is heavily used in desserts and for very good reasons, mainly becomes they taste so damn good! I’ve added in some cinnamon and cardamom because I think those 2 flavours complement dates so well and make them taste even more irresistible! The main ingredients in these vegan gluten-free date squares is oats, dates, coconut oil and almond butter. You have the option of adding some sweetener like xylitol into the crumble part of the recipe although I feel the date centre is sweet enough, but the option is there if you have a super sweet tooth.
For the crumble • 1 cup (110g) oat flour (use gluten-free oats if you have a gluten allergy) • 1 cup (90g) oats (use gluten-free oats if you have a gluten allergy) • 1 tsp baking powder • 1/4 tsp salt • 1 tsp cinnamon • 1/4 tsp cardamom • 1/4 cup (4 tbsp) coconut oil • 1/4 cup (4 tbsp) almond butter • 2 tbsp granulated sweetener like Xylitol (optional) Instructions • Preheat your oven to 180*C (160*C fan assisted)/ 350*F • First make the date filling - add the dates to a pan and start off by adding 1/2 a cup (100ml) of water.
Cook on high until the water starts to boil then turn the heat to low. Start mashing the the dates using the back of a wooden spoon. Add more water as needed until you have a smooth, thick, but spreadable date paste.
Leave to cool. • In a large bowl, mix together the oat flour, oats, baking powder, salt, cinnamon, cardamom and sweetener if using any. • Place the oat mixture in a food processor along with the coconut oil and almond butter. • Pulse until everything is well combined and you have a crumble like mixture. • Transfer 2/3 of the oat mixture into an 8" cake tin lined with parchment paper. Press the mixture down firmly into an even layer. • Spread the date mixture on top, then crumble the remaining 1/3 of the oat mixture on top.
• Bake for 20-25 minutes. • Leave to cool completely, then slice. • Enjoy! UK Health Blog - Nadia's Healthy Kitchen https://nadiashealthykitchen.com/ قطع الشوفان و التمر – لذيذ جدا و صحي بنسبة عالية من الأياف و خالي من السكر المضاف ١ كوب ونصف تمر ١ كوب ماء ١/٢ ملعقة صغيرة فانيليا رشة ملح ١ كوب دقيق الشوفان – شوفان كامل مطحون في الخلاط ١ كوب شوفان كامل (استخدم شوفان خالي من الغلوتين اذا عندك حساسية) ١ ملعقة صغيرة بيكنك بودر ١/٤ ملعقة صغيرة ملح ١ ملعقة صغيرة قرفة ١/٤ ملعقة صغيرة هيل ١/٤ كوب زيت جوز الهند مذابة ١/٤ كوب زبدة اللوز اختياري -٢ ملعقة كبيرة ستيفيا أو سكر تعليمات سخن الفرن ١٨٠ درجة مئوية ضف التمر لمقلاة مع ١/٢ كوب ماء و اطهي على نار عالية حتى يغلي الماء ثم اخفض الحرارة و اهرس التمر باستخدام ملعقة.
إضف المزيد من الماء حسب الحاجة حتى يكون لديك خليط تمر سميك. اترك ليبرد تماما ضف دقيق الشوفان ،الشوفان الكامل، البيكنك بودر، الملح، القرفة، الهيل والستيفيا في خلاط وأخلط حتى يتناسق انشر ٢/٣ من خليط الشوفان في قالب كيك ٢٠ سم ثم انشر خليط التمر فوقة ثم الثلث الباقي من خليط الشوفان اخبز لمدة ٢٠-٢٥ دقيقة.
اترك ليبرد تماما قبل التقطيع الف عافية If you liked this vegan gluten-free date squares recipe you may also like these More healthy date recipes – by My Fussy Eater – by Planet Veggie Yes yes yes!
Give me all the sweet date crumble-topped magic!! You have combined two of my favorite things in the whole sweets world: dates and crumbles/streusels <3 And I love that you are moving towards more date sweetened things, that just means I will get to drool and obsess over your recipes even more!
These are delish! 😋 I love the hint of cardamom. I also added the juice and rind of an orange to the date filling. I may try not adding the oats to the food processor next time and only mix them in with my hands after the rest is mixed in the food processor to keep the oats whole, like in a cobbler recipe.
I can’t wait to try more of Nadia’s creations! There are so many tempting recipes on the website!
Date Cake (Gluten/Dairy Free & Vegan!)