Wheat free recipes

Protain pancakes

Avocado choclatesIMG_0339  Diary free chocolates

Wheat free eating

Wheat sensitivity occurs when the body’s immune system reacts abnormally to gluten and produces antibodies that attack its own tissues. This causes inflammation and damage to the lining of the small intestine, which reduces the body’s ability to absorb nutrients, causing anaemia, painful bloating, tiredness, migraines, eczema and constipation/diarrhoea.

A gluten free diet can cause drastic improvements to your health, waist line and wellbeing. I have virtually eliminated my frequent migraines and no longer need triptan medication. It’s not a nice talking point but clients have found their IBS has gone as well as stomach spasms in the morning which can leave you having to be near a toilet.

When eating wheat free, whether through choice or coeliac disease treament, a lot of people struggle with breakfast and lunch.

“What can I have instead of Weetabix…but I don’t have time to prepare lunch and end up eating a shop bought sandwich”.

Help is at hand with these recipes. Plus a lot of supermarkets stock a useful range of gluten-, wheat-free alternatives so it need not be as restrictive as you imagine.

 GUILT FREE CHOCOLATES

 

1 Avocado (very ripe)

Squirt of maple syrup

2 tbsp ground nuts

60g cocoa

1 tbsp melted coconut oil

3 tbsp sweetened coconut flakes

 

Method

Mash the avocado with a fork. Combine all the other ingredients. Scoop up a truffle sized portion in between two spoons and roll into a ball. Sprinkle some sweetened ground coconut on a plate and roll each ball over this until lightly covered. Place in the fridge for at least 30 minutes to harden. Alternatively, freeze on greaseproof paper or in muffin cases and defrost 15 minutes before consumption!

7 MINUTE SUPER FOOD SOUP

Ingredients

2 handfuls of onion (chopped frozen variety)

3 handfuls of frozen peas

1 teaspoon of chilli flakes

1/2 teaspoon of ground cinnamon

1 head of broccoli

250g of fresh spinach

1 Kallo organic vegetable  stock cube

1 scoop of pea protein powder (myprotein)

Method

Add the first four ingredients into a large saucepan. Sauté for 3 minutes until the frozen veg softens. Boil the kettle whilst this is happening. Add the rest of the ingredients, except the protein powder And spinach. Allow to simmer for 4 mins. Add the spinach and pea protein for one further minute whilst you stir. Blend before serving. Makes about 2-3 lunch sized portions.

DETOX REVITALISING 4 A DAY SMOOTHIE

Blend an apple, two carrots, rind and juice of a lemon, 3 small ready to eat beetroot and an inch of ginger with 150ml of filtered water. Beetroot is a natural detoxifier and blood purifier. It also boosts the immune system by encouraging antibodies and is a rich source of iron. Ginger helps inhibit lung, gastric, prostrate and breast cancer cell growth. It is an amzinging antioxidant.

 

EGGY MESS. DON’T KNOCK IT TILL YOU TRY IT!

Ingredients

1 egg

dash of hazelnut milk

Scoop of protein powder (chocolate workers well)

250ml low fat Greek yogurt

handful of favourite fruit

Method

Scramble the egg and milk and allow to cool. Mix this with all remaining ingredients and enjoy. This is a little like an egg custard and is also perfect for lunch.

 

7 MINUTE CHINESE 5 SPICE STIR FRY

Ingredients for 2 people

400g Shelled cooked prawns/chicken/salmon steaks

spray oil

1 onion

1 red pepper

200g green beans/mange tout/baby sweetcorn/broccoli florets

Sunflower/sesame seeds

Sauce

11/2 tbsp olive oil spread

11/2 tbsp brown sugar

11/2 tbsp french mustard

11/2 tbsp rice vinegar

11/2 tbsp gluten free soy sauce

1 tbsp agave nectar

1/2 tsp chinese 5 spice

1/4 tsp chilli flakes

Method

Steam the vegetables for 5 minutes and set aside.

Melt the butter and sugar and stir together. Add all the other sauce ingredients to this and set aside.

Heat a wok and spray with 5-10 squirts of oil. Fry the onion, peppers and meat/fish until cooked. Add the steamed veg, seeds and sauce. Heat for 3 minutes and serve.

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