If you’re someone who has a whole lot of dietary restrictions, whether it’s due to allergy and health reasons, or due to your lifestyle and healthy living choices; following a Dairy Free Gluten Free Sugar Free diet is a challenge especially in the Western lifestyle.
It’s definitely manageable to live on such a diet. If you’re just finding out that you have these dietary restrictions, completely changing your diet so drastically may sound like the end of the world. You may be wondering what you could possibly eat if you can’t have dairy OR gluten. Or maybe you’ve been away from gluten and dairy for awhile, but you’re ready to step up the game and reduce the amount of sugar consumption you take it.
With the long list of medical conditions that come with eating too much sugar, it’s almost fair to say that everyone is already allergic to sugar and they just don’t know it.
Whatever the case, with a little planning and determination, you can switch your diet to anything it needs to be. It won’t even be a headache in the long run once you get a plan up and running. What you’ll need to do is create a meal plan and find a reservoir of recipes to work with.
We’ve got some tips on how you can start getting both of those going.
How to Plan Your Dairy Free Gluten Free Sugar Free Diet
Creating a meal plan can seem like a huge chore, but once you get into the rhythm of doing it every week or even every month, it’ll be a piece of cake. Getting started is the hardest part of getting anything done. Once you’ve got momentum moving in a certain direction, and once you’ve committed yourself to a pattern, creating a weekly meal plan will just become another part of your every day life.
1) Write your meals out on a calendar
The first thing you’re going to want to do is write out the meals that you plan to eat throughout the week. This is where that backlog of gluten free, dairy free and sugar free recipes comes in. Pick out a few of your favourites that you wouldn’t mind eating a couple of times this week and write them all down. Make sure you’ve planned a breakfast, lunch and dinner for every single day of the week and make sure the ingredients are within your weekly food budget. If you need to take a few lunches on the go, plan for that as well.
2) Remember to include snacks
Don’t make that meal plan without planning for a few snacks. It’s inevitable that you’re going to want to eat a little something between meals. Ideal snacks for gluten free dairy free sugar free individuals are things like nuts and raw veggies. If you’ve got a serious sweet tooth, consider factoring in your favourite fruits to replace your love of refined sugar.
3) Create a grocery list based on your plan
Go through your meal plan and write out all of the ingredients you’re going to need to make all of the meals on your plan. This can be a bit time consuming, so it’s best if you already have the recipes written out before hand so you can just copy the items down. Make sure you’ve thought about all the ingredients you’ll need to prep your food (olive oil, seasonings, etc) and not just the foods themselves.
4) Do prep for the week
Since you already know exactly what you’re going to be eating for the rest of the week, make it easy and start prepping right away. You can’t do all of your cooking for the week in one single day, but there are probably steps you can take to make sure preparing your food throughout the week will be as hassle free as possible.
Cook and freeze a few dinners, portions snacks and lunches ahead of time, soak beans and do everything you can to make sure eating is as easy as it can be for the rest of the week. Remember to look ahead to the next day every single day of the week as well in case you need to prep anything the night before.
5) Stick to to the plan
The most important thing to do once you’ve made this plan is to stick to it. It can be hard to moti-vate yourself to be so organized, but you’ll thank yourself if you start doing it right the first time.
Dairy Free Gluten Free Sugar Free Recipes You Can Try for Breakfast, Lunch and Dinner
One of the things you may be missing if you’re living a gluten free and sugar free lifestyle is the sweet taste of cereal in the morning. It’s quick, easy, delicious and filling, and it can be a pain to know you can’t pick up your favorite cereal from the grocery store any time you want. Many cereals are very high in sugar and contain wheat products, which makes that a big no-no on your list.
Luckily, you can still try this healthy and delicious alternative to cereal that fits all of your dietary needs.
Banana Nut Granola (Breakfast Cereal)
– 3 Cups Gluten-Free Rolled Oats
– 1/2 Cups Walnuts
– 1/2 Cups Pecans
– 1/2 Tablespoon Cinnamon
– 1 Tablespoon Flaxseed
– 1/4 Cup Coconut Oil
– 1/3 Cup Maple Syrup, Honey, Agave
– 1 Tablespoon Coconut Sugar
– 1 Teaspoon Vanilla
– 1 Banana, Mashed
1) Preheat oven to 170 degrees C
2) Combine oats, cinnamon, nuts, and flaxseeds in a large bowl
3) Place saucepan over low heat and add coconut oil, coconut sugar maple syrup/honey/agave and vanilla. Add banana and stir until mixture is a smooth puree
4) Pour liquid mixture over dry mixture and stir
5) Put resulting mixture on cookie sheet
6) Bake for 25-30 minutes stirring a few times in between
7) Remove when golden brown and store
Dairy-Free Quiche with Spinach and Mushroom
If you’re like me, one of the most dreamy breakfasts you can get your hands on is a delicious quiche. The great thing about quiche is that they are a wonderful breakfast, but you can often make enough to have a delicious lunch for the next day as well. Just because you’re living dairy free does not mean you can’t enjoy the delicious treat that is a quiche. Try this yummy recipe and see for yourself just how good dairy free, gluten free and sugar free living can be!
– 1 Gluten Free Pie Crust, Pre-made or home-made
– 6 Eggs
– 3/4 Cup Almond Milk
– 3 Tablespoon Coconut Flour
– 1/2 Teaspoon Baking Powder
– 1/2 Teaspoon Salt
– 1/2 Cup Shittake Mushrooms, sliced
– Fresh spinach leaves
– 1 Onion, Diced
– 1 Tablespoon Olive Oil
1) Preheat your oven to 170 degrees C
2) Bake your crust for about 10 to fifteen minutes
3) Meanwhile you can prepare the inside. Salute your onions, mushroom and spinach in olive oil until the entire mixture is tender.
4) In a separate bowl, whisk together your eggs, almond milk, coconut flour, baking powder and salt.
5) Add the sautéed mixture to the egg mixture and mix well.
6) Add everything into the crust and bake for another 45 minutes or until firm
7) Cool and enjoy!
One the most easy and delicious meals you can make for lunch is soup, and it’s super healthy too! Load this soup up with these veggies and any of your other favorite ingredients, and you’ll have a lunch that won’t leave you missing anything from your dietary arrangement. You can make this soup in bulk in order to make enough for a few lunches throughout the week. This is an excellent meal to make for the go, because it can stay warm in a thermos for several hours. If you want to leave out any of the ingredients (the beef for vegetarians), feel free to. It’ll still taste great. Enjoy!
– 1/2 Tablespoon Olive Oil
– 1 Onion, Diced
– 3 Garlic, Minced
– 1 lb Ground Beef, Grass Fed
– 4 Cups Vegetable Broth, sugar free
– 2-3 Cups Tomato (peeled, diced)
– 1/2 Cup Celery (Diced)
– 1 Teaspoon Sea Salt
– 1/2 Cup Brussel Sprouts
– Cayenne Pepper
1) Add oil to a large pot and heat. Fry your onions for about five minutes or until soft.
2) Add garlic and beef to oil and cook beef until it has browned on the outside
3) Add all ingredients that are left
4) Bring the mixture to a boil and then simmer for about thirty minutes or until veggies are tender
5) Cool and serve
Cucumber, Chickpea, Avocado Feta Salad
It’s always a good idea nutritionally and for the sake of taste to have an excellent salad for lunch. One of the most delicious flavors for salad is feta cheese and avocado, and this salad combines both of those excellent flavors. With a unique homemade dressing to go along with it, this freshly made salad with a low sugar dressing will have you coming back to this recipe again and again.
Enjoy a salad like this with a good grain, such as flax crackers or lentils, on the side. Or, you could add some of your favorite protein like shredded chicken or even salmon.
– 2 Cups Chickpeas
– 1 1/2 Cup Tomato (diced)
– 2 Avocados (diced)
– 1 Cup Cucumber (diced)
– 1/2 Cup Feta Cheese (Crumbled)
– 2 Tablespoons Parsley (freshly minced)
– 2 Limes (Juiced)
– 2 Tablespoons Olive Oil
– 2 Tablespoons Basil (fresh)
– 1 Garlic Clove
1) For salad, add all ingredients to a bowl and toss.
2) Make the dressing by combining all dressing ingredients and stirring or mixing with a blender
3) Add dressing to salad ingredients and toss again
4) Let sit for fifteen to thirty minutes
5) Serve and enjoy!
Taco Bowl with Black Bean and Rice
Looking for a delicious and fairly easy to make dinner? This taco bowl includes all of your favorite flavors from your favorite Mexican dishes, and it only involves a few simple ingredients. You’ll get a good source of protein and a healthy grain, especially if you choose to use brown rice.
– 2 Cups Rice (Dry, Your Choice)
– Water or Broth (Sugar Free)
– 1-2 Tablespoons Taco Seasoning
– 1 1/2 Cups Black Beans (Cooked)
– 1/3 Cup Cilantro (Fresh, Chopped)
– Lettuce, kale or spinach (shredded
1) Cook rice, but add taco seasoning into the broth or water you cook with. Cook normally. Make sure you break the rice cooking rule to stir a couple of times and mix in the seasoning.
2) Before rice is completely cooked, add black beans in order to heat them up.
3) When finished cooking, mix in the cilantro (or, alternatively, you may add this to the top of the finished taco bowl)
4) Add mixture into a bowl, add your greens and, optionally, cilantro and salsa.
Nothing like a hot bowl of chili in the Winter. This unique chili recipe includes some surprising twists (cinnamon?!). Enjoy!
– 1 Cup Black Beans (Soaked, Cooked)
– 1 Cup Kidney Beans (Soaked, Cooked)
– 1 Cup Navy Beans (Soaked, Cooked)
– 1 Tablespoon Olive Oil
– 1 Onion (diced)
– 3 Garlic Cloves (Minced)
– 2 Celery Stalks (diced)
– 2 Tablespoons Chili powder
– 1 Teaspoon sea salt
– 1 Teaspoon cinnamon
– 1 Tablespoon Cumin
– 1/2 Teaspoon cayenne
– 1 Zucchini (diced)
– 1 Bell Pepper (diced)
– 1 Carrot (diced)
– 1 Jalapeno
– 1 lb Mushroom (Your Choice)
– 6-7 Tomatoes (freshly peeled, diced)
– 1/2 Cup Quinoa (uncooked, soaked for one minute, rinsed)
– 1 Cup Water or Veggie Broth (Sugar Free)
– Cilantro (fresh, chopped)
1) Cook onion in a large pot with oil until soft.
2) Add garlic and celery and cook for one minute
3) Add all spices (chili powder, cinnamon, salt, cayenne, cumin). Cook mixture for one minute while stirring.
4) Add together beans, zucchini, bell pepper, mushrooms, tomatoes, quinoa, water or broth.
5) Cook for about 45 minutes. Let simmer for an additional 30 minutes.
6) Add your cilantro before serving or set to the side to be added before eating.