Gluten-Free Diet: Tips and Meal Ideas

If you have chosen to go for a gluten-free diet using gluten-free products in Pakistan due to gluten sensitivity or celiac disease, the transition may be difficult to adjust to at first. 

But, we have compiled everything that you need for getting started on this journey and picked out a few easy recipes that you should try out.

Let’s start with some tips that all beginners should know what it comes to going gluten-free.

Tip 1: Replace Major Gluten Sources

Making the gluten-free move might be intimidating, but if you stick to simple gluten-free products in Pakistan for things you usually consume, it will seem a lot more achievable. As an example:

Tip 2: Find the Gluten-Free Section in Grocery Stores

Foods that do not contain gluten by their very nature are located on the perimeter of the supermarket (fresh produce, dairy and eggs, and meats and fish).

A lot of supermarkets also feature a department devoted to gluten-free and natural foods, which may be of assistance to you when making simple substitutions.

Tip 3: Read Labels for Gluten

The bad news is that gluten has many distinct names. Gluten is not usually visible since it is classified as natural and artificial tastes, caramel coloring, starches, malt, and other things.

Learn the many gluten names that may be found of food products’ packaging and identify the gluten-free products in Pakistan. Take the list with you to the grocery store a few times to help.

Tip 4: Beware of Cross-Contamination

Cross-contamination with gluten happens when gluten-free meals are cooked on the same surface or with the same equipment as gluten-containing products in Pakistan.

Be sure to wash cooking surfaces, food prep surfaces, utensils, and sauce jars.

Easy Gluten-Free Meal Ideas

Making gluten-free meals can be a hassle at first but there are plenty of easy recipes out there that you can quickly whip up despite your hectic daily routines.

We have handpicked two recipes that you should try!

  1. Super Greens Frittata Slice

Ingredients

  • 300g broccoli, divided into tiny florets
  • 1 tablespoon of extra virgin olive oil
  • 2 finely grated zucchini
  • 4 finely sliced green shallots
  • 1 smashed garlic clove
  • 150g fresh baby spinach
  • 8 eggs
  • 125g cottage cheese (1/2 cup)
  • unsweetened almond or skim milk 60ml (1/4 cup)
  • 250g halved cherry tomatoes

The first step is to preheat the oven to 180°C/160°C fan forced. Line a 16 x 26cm slice pan with baking paper on both sides.

Cook the broccoli for 2 minutes in a steamer basket over a pot of boiling water, or until tender-crisp. Drain. Allow to cool slightly.

Meanwhile, in a large nonstick frying pan over medium heat, heat the oil. Combine the zucchini, shallot, and garlic in a mixing bowl. Cook, stirring occasionally, for 3-4 minutes, or until softened. Half of the spinach should be added.

Remove the pan from the heat. Stir in the spinach until it is barely wilted. Place the mixture in a basin to cool.

In a large mixing bowl, combine the eggs, cottage cheese, and milk. Whisk until everything is fully blended. Stir in the zucchini and broccoli combination. Season.

Pour the ingredients into the prepared pan. Half a tomato, cut side up, on top. Bake for 25 minutes, or until the top is brown.

Serve with the leftover spinach and tomato.

  1. Bibimbap

Ingredients

  • 1 Lebanese cucumber, thinly sliced
  • 3 teaspoons sea salt
  • 1 1/2 cups blanched spinach, with extra liquid removed
  • 1 tablespoon sesame oil
  • 1 tbsp sesame seeds
  • 65g (1 cup) blanched bean sprouts, excess moisture removed
  • Sun Rice Sushi Rice 440g (2 cups)
  • 1 1/2 tablespoons vegetable oil
  • 2 peeled carrots sliced into matchsticks
  • 300g lean ground beef
  • 4 eggs
  • To serve, chili sauce
  • To serve, miso soup

In a bowl, combine the cucumber and 1 teaspoon salt.

Cover with cold water. Set aside for 20 minutes, or until the cucumber begins to soften. Drain and rinse.

In a mixing dish, combine the spinach, 2 tablespoons of sesame oil, 1 teaspoon of sesame seeds, and 1 teaspoon of the remaining salt. In a mixing dish, combine the bean sprouts, remaining sesame oil, sesame seeds, and salt. Cook the rice separately.

Meanwhile, in a frying pan over medium heat, heat half of the vegetable oil. Cook, stirring occasionally, for 2-3 minutes, or until the carrot is soft.

Transfer to a bowl with a slotted spoon. Place the mince in the pan.

Cook for 10 minutes, stirring to break up any lumps, or until browned. Cover with foil and set aside in a dish to keep warm. Using a paper towel, clean the pan.

In the pan, heat the remaining vegetable oil over medium heat. Cook the eggs in the pan for 3 minutes, or until done to your preference. Divide the rice into the serving dishes and top with the mince and veggies. Serve with eggs on top. Serve with miso soup and chili sauce.

I believe it is a significant advancement that those who actually need to avoid gluten can do so more readily than in the past.

Since more gluten-free healthy food online in Pakistan are now accessible and labels clearly indicate gluten-free meals when you even buy Dr. Schar products online.

However, the hazards of gluten have most likely been exaggerated and oversold. Don’t allow a top athlete or influencer to persuade you to limit your diet when there’s no medical need to.

It is up to you and your doctor to take care of your health, not a celebrity or a book author.

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