There are a rising number of people who are diagnosed with Celiac Disease and gluten intolerance. This can be a major lifestyle and diet change for many, but thankfully gluten-free options keep getting better and better!
What is Gluten Exactly?
Gluten is a protein found in mostly wheat, barley, and rye. For people with Celiac Disease, this protein causes an immune response that damages the small intestine which can lead to nutrients not being properly absorbed, triggering a host of other problems. If you or someone you know is on a gluten-free diet, the good news is the number of gluten-free options available have increased significantly in stores and restaurants over the years! It goes without saying, however, just because something is labeled as “gluten-free”, it doesn’t necessarily mean it is healthier. It’s best to look at sugar content, refined carbohydrates, and types of oils and fillers used. As always, it is a best practice to check the ingredients of foods being purchased and focus on whole food ingredients, staying away from processed foods and sugars. Additionally, we highly recommend consulting with a practitioner before going completely gluten-free as there are some nutrient deficiencies that can be caused by a strictly gluten-free diet.
We encourage you to ask family and friends who have Celiac Disease and gluten intolerance about their journey so you can gain a better understanding. Also, reaching out and asking about some of their favorite gluten-free recipes is a great way to incorporate for future meals!
Here are a couple of our favorite gluten-free recipes, beginning with Energy Balls (made with 3 simple ingredients) and Super Muffins, both packed with delicious AND healthy goodness! Enjoy.
- 2 cups almond meal
- 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
- 1/2 cup chopped walnuts
- 1/2 cup currants or raisins, optional
- 2 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 3 eggs, beaten
- 1 cup grated zucchini (about 1 zucchini)
- 1 cup grated carrot (about 2 carrots)
- 6 tablespoons unsalted butter, melted
- 1/2 cup Grade B maple syrup
- 1 teaspoon vanilla
- paper muffin cups
- Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.
- In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.
- In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.
- Add the wet ingredients to the dry ingredients, mixing until just combined.
- Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.
- 1 cup packed, soft pitted dates
- 1 cup raw cashews
- 3/4 cup unsweetened fine coconut
- 1/8 tsp sea salt (optional)
- Add all of the ingredients to a food processor and process into a thick, sticky dough you can press between your fingers.
- Use your hands to roll the dough into 15 balls.
- Store in a sealed container in the fridge for up to 2 weeks or freezer for up to 3 months.