Gluten-free diet: list of products, menus, recipes and reviews

Gluten-free diet is such a special diet, which is developed for medicinal purposes especially for people with celiac disease. This is the name of an autoimmune chronic disease in which a person suffering from it cannot absorb gluten. Proper nutrition is the only "cure" for such people.

But, I must say, this diet is also suitable for those who want to get rid of extra pounds. And now about her and her features should be told in detail.

Diet principle

The main rule: a complete rejection of gluten. This is the name of vegetable protein, found mainly in cereals (rye, barley, wheat).

Of course, celiac disease cannot be completely cured. But proper nutrition will help relieve the unpleasant symptoms that accompany pathology. And they are manifested in the following:

• Nausea and vomiting.
• Diarrhea and flatulence.
• Bloating.
• General weakness.
• Chronic fatigue.
• Weight loss.

With celiac disease, the gluten-free diet is difficult to follow. Because in the modern food industry very often cereals are a component of products. For this reason, the list of prohibited products is long.

But it all depends on the phase of the disease. Some patients, for example, are allowed to consume oats in small quantities. Be that as it may, all the nuances are discussed with a dietitian. But now it’s worth considering the general provisions of the diet.

Prohibited Products

Compliance with the gluten-free diet implies the rejection of products grouped in the following groups:

• Any rye products.
• Baking and any barley or oatmeal based dishes.
• Bakery products made from wheat flour.
• Products whose use causes fermentation and decay in the intestines.
• Semi-finished products.
• Synthetic additives.

Yes, the list is impressive. Strongly prohibited by the rules of gluten-free diet products can be distinguished in the following list:

• Cereal products, as well as breakfast cereals, bread, pasta, buns.
• Sweets, including jams, marshmallows, jams and sweets.
• Cutlets, pancakes and cheesecakes in the form of semi-finished products.
• Yoghurts, curds and cheese.
• Sauces.
• Blue cheese.
• Ice cream, condensed and powdered milk.
• Sweet soda.
• Alcohol and kvass.
• Cocoa, tea bags, instant coffee.

Even some vitamin complexes and medications are prohibited. The list, of course, is much wider; But everything must be excluded products and products, which include textured (or hydrolyzed) vegetable protein, as well as modified starch. Such names can be found on the packaging. These are synonyms for gluten.

Also prohibited are products that include food E-additives with the designations 965, 637, 471, 150 (s, b, d), 160, 411, 636.

Allowed Products

Now it is worth answering another question - what can be? Gluten-free diet allows the use of products that belong to these groups:

• Vegetable oil enriched with fatty acids (coconut, sunflower, cream and olive).
• Legumes. Beans, peas and lentils are allowed.
• Natural dairy products. You can eat homemade cottage cheese, cheese and milk. They do not have wheat flour, which is added to thicken in production.
• Vegetables and fruits. This is a valuable source of fiber, which is not enough for a person who refuses cereals. Sweet potato and eggplant are especially useful.
• Pseudo-cereal crops: sorghum, amaranth, buckwheat, quinoa. You can make flour from them, and then cook pastries from it.
• Brown and black rice.
• Meat: beef, turkey, chicken, rabbit.
• Fish: carp, zander, pike, blue whiting, pollock, hake and cod.
• Nuts.
• The eggs.

It is also worth mentioning that in our time there are entire corporations that produce delicious food that does not contain gluten. Of the well-known, one can note the attention of Moilas (Finland), Finax (Sweden), Dr. Shar (Italy), as well as Glutano (Germany).

Limitations

As you could already understand, with a gluten-free diet, the list of products allowed for consumption is quite large. But there is another list. It includes products whose use is partially limited. And here is the list:

• Vegetable soups with exacerbation. Allowed in small quantities, be sure to wipe.
• Poultry and meat. You can not eat large pieces during an exacerbation.
• Fish. Fatty breeds are prohibited. These are halibut, trout, anchovies, mackerel, herring, tuna, etc.
• Tomatoes are allowed in the absence of diarrhea, and up to 100 g.
• Onions can only be blanched. Garlic, too, and only during the period of remission.
• Up to 100 g raspberries, strawberries, strawberries and grated raw apples
• Oatmeal is allowed during remission, but mashed.
• Fat cream and milk can be in the amount of 50 g (with natural tea or in dishes). Sour cream - up to 15 g. Kefir only with good tolerance.
• Natural sweet juices should be diluted with warm water.
• During the period of remission, some wine is allowed, corn or rice vodka, cognac and tequila are allowed.
• Refined oils of plant origin in an amount of up to 5 g.

Also, individually authorized products may be included in the list. But this information will tell the dietitian, based on information about the health status of his patient.

Power characteristic

Gluten-free diet is considered complete - observing it, a person receives all the necessary elements and substances to maintain the body in a healthy state.

The diet is characterized by a high content of calcium and protein salts, as well as increased nutritional value. Diet is chemically and mechanically sparing.

There are two options: one is for patients who are overweight, and the second for those people who have normal weight.

All dishes need to be cooked either steamed or boiled. Depending on the functional state of the intestine, food needs to be wiped or crushed. If the patient has normal stool, then this is not required. During the period of stable remission, light roasting and baking are allowed at all.

Compliance with the gluten-free diet implies a fractional diet - in small portions 5-6 times a day.

Food temperature should vary between 57–62 ° C. If this is a cold dish, then its minimum permitted temperature is 15 ° C. Do not eat anything excessively hot or icy.

And finally, the daily data on the energy value of the gluten-free diet:

• Proteins - 100-120 g.
• Carbohydrates - 400-450 g.
• Fats - 100-110 g.
• Salt - 6-7 g.
• Liquid - 1.5 liters.

Daily calories should be in the range of 2940–3270 kcal.

Menu for the week

Gluten-free diet can be varied. As evidence, it is worth considering a diet designed for 7 days.

Monday:

• Breakfast: tea, some mashed potatoes and steamed low-fat fish.
• Lunch: rice, steam cutlets and broth.
• Snack: fruit salad.
• Dinner: fresh vegetables and buckwheat pudding.

Tuesday:

• Breakfast: tea, buckwheat porridge and some boiled meat.
• Lunch: fresh vegetables, light soup and fruit jelly.
• Snack: baked, peeled apple, preferably with nuts.
• Dinner: a glass of rosehip broth, rice and boiled meat.

Wednesday:

• Breakfast: cottage cheese, natural cocoa or tea, corn flakes.
• Lunch: an ear or soup of low-fat fish, a little buckwheat, baked chicken fillet, a glass of black tea.
• Snack: rice bread with homemade jam, a glass of unsweetened tea.
• Dinner: kefir, allowed bread, once from vegetables.

Thursday:

• Breakfast: tea, cheese and omelet from 1-2 eggs, preferably steamed.
• Lunch: a salad of green apples and celery, chicken stock, a glass of juice.
• Snack: compote and fruit jelly.
• Dinner: green tea, fresh or stewed vegetables, buckwheat pudding.

Friday:

• Breakfast: baked apple and high calcium curd, a glass of tea.
• Lunch: meat broth, 1-2 steamed cutlets seasoned with milk sauce.
• Snack: some fresh fruit.
• Dinner: mashed potatoes, steam fish cakes, juice (preferably freshly squeezed).

Saturday:

• Breakfast: rice, a glass of weak coffee, stewed fish.
• Lunch: baked vegetables, light broth with meatballs, a glass of tea.
• Snack: apple, nuts, gingerbread cookies.
• Dinner: kefir, buckwheat porridge, boiled meat.

Sunday:

• Breakfast: juice or tea, cottage cheese and fresh fruit.
• Lunch: pilaf, juice, vegetable salad and light meat broth.
• Snack: fruit jelly.
• Dinner: tea, vegetables and buckwheat pudding.

Of course, this is an approximate gluten-free diet menu. There are many other options, and you can make a diet yourself - the good thing, there are many recipes. But even based on this example, it’s realistic to understand that making food diverse is not difficult.

Cabbage soup

It is worth considering several recipes. The gluten-free diet permits the use of soups, and one of the best is cabbage. It is prepared elementary:

• In a light meat broth (2 l), lower chopped potatoes (3 pcs.). Cook for 10 minutes.
• Add cabbage, disassembled for inflorescences (10-15 pcs.).
• Pour grated carrots and onions (1 pc.).
• After 5 minutes add 2-3 large chopped tomatoes.
• Season with chopped garlic (2 cloves).

Serve with fresh herbs.

Liver pancakes

A very tender dish, allowed in compliance with the gluten-free diet. For a child, even suitable. It is prepared as follows:

• Fresh liver (300 g) scroll through a meat grinder.
• Add the chopped onion (1 pc.) Previously fried in vegetable oil to the minced meat.
• Pour finely grated potatoes there (1 tuber).
• Season with salt and pepper.
• Add 2 tbsp. l mix cornmeal thoroughly.
• Spread with a spoon on a frying pan slightly greased with vegetable oil. Fry for 2 minutes on each side.

By the way, also pancakes can be baked in the oven.

Carrot cake

Living without sweets is really hard - the body needs glucose, and nobody likes to drink “empty” tea. You can make a carrot cake, allowed with the gluten-free diet. The recipe is elementary. You will need:

• grated carrots - 2 glasses;
• eggs - 2 pieces;
• cornmeal - 2 cups;
• soda - 1 tsp;
• sugar - 0.5 cups.

Mix all of the above carefully, except for the eggs - add them last in a whipped form. Divide the dough into 2-3 cakes (depending on the shape).

Then bake on special parchment paper for 10-15 minutes at a temperature of 180 ° C. Then form a cake, greasing the cakes with jam, or better with sour cream.

Five minute salad

Now we will focus on the dish, which is quickly prepared and instantly eaten. For a salad you will need:

• boiled potatoes - 400 g;
• pickled cucumbers - 200 g;
• boiled carrots - 200 g;
• vegetable oil - 1 tbsp. l .;
• pepper, green onions and salt to taste.

Cut and mix everything. Season with oil, preferably pumpkin. Then the salad will get an amazing nutty flavor and a pleasant green tint.

Orange muffin

Another tasty, healthy and easy-to-cook sweetness that can be included in the gluten-free diet menu. You will need:

• rice flour - 170 g;
• cane sugar - 100 g;
• chicken eggs - 2 pcs.;
• butter - 150 g;
• salt - 1 pinch;
• baking powder dough - 1 tsp;
• dried cranberries - 40 g;
• orange - 1 pc.;
• cognac - 2 tbsp. l

First you need to get 1 tablespoon from an orange zest and 30 ml of juice. Then pour cognac on cranberries. Beat butter with sugar, add yolks, and then flour. Pour orange juice with zest, as well as already softened cranberries. Beat the whites in a foam with salt, mix the resulting mass in the dough. Surely in 3-4 receptions! You should get a lush and thick dough.

Put the mass in a form, smooth it, and then send it to the oven, heated to 180 ° C. Bake for half an hour, maybe a little more. Then cool and sprinkle with powdered sugar. It can be glazed and decorated as you wish.

Reviews

It is worth telling about them in the end. After studying the reviews left about the gluten-free diet, you can see that people attribute the following nuances to its advantages:

• Quickly get rid of extra pounds.
• Quite a varied diet and a wide range of products.
• Cleansing the body of toxins.
• General improvement.
• Skin cleansing.

But flaws, of course, also exist. Namely:

• The need to constantly replenish the reserves of vitamin B, iron and fiber.
• Mandatory control of product composition.
• A complete rejection of traditional sweets and flour products.
• A limited range of gluten-free foods. Because of this, the time taken to prepare the dishes increases.

In general, the difficulties are all more psychological in nature. And they are relevant for people who decide to adhere to restrictions in their interests, and not for treatment purposes. For patients with celiac disease, the diet is familiar.