Gluten and Dairy Free Meal Guide
Explore a variety of gluten and dairy free recipes that are easy to make and packed with flavor, from hearty breakfasts to indulgent desserts.
Ingredients
Breakfast Ingredients
- 1/4 cup chia seeds For chia pudding
- 1 cup almond milk Dairy milk alternative
- 1 tbsp maple syrup Optional sweetener for chia pudding
- 1 cup gluten free oats For overnight oats
- 1 banana ripe banana For various recipes
- 1 tbsp coconut oil For baking or cooking
Lunch Ingredients
- 2 cups mixed greens For salads
- 1 avocado ripe avocado Can be added to salads
- 2 cups sweet potatoes For stuffed sweet potatoes
- 1 cup black beans Filling option for sweet potatoes
- 1 tbsp olive oil For salad dressing
Dinner Ingredients
- 1 lb beef For beef stew
- 2 carrots carrots, sliced For stew
- 2 cups potatoes For stew
- 1 can diced tomatoes For chili
- 1 cup quinoa For various dishes
Snack Ingredients
- 1 cup nuts For trail mix
- 1 cup dried fruit For trail mix
- 1 cup dates For energy bars
Dessert Ingredients
- 1 cup almond flour For baking
- 1 cup coconut flakes For macaroons
- 2 bananas frozen bananas For ice cream
Instructions
Preparation
- Prepare the chia pudding by combining chia seeds, almond milk, and maple syrup. Let it sit overnight.
- Make overnight oats using gluten free oats, oat milk, and your choice of mix-ins.
- For lunch, grill chicken and toss with mixed greens, avocado, and olive oil for a salad.
Cooking
- Cook sweet potatoes and fill with black beans and guacamole.
- For the beef stew, brown the beef, then add carrots, potatoes, and gluten free broth. Simmer until tender.
- For the quinoa and black bean chili, cook quinoa and mix with diced tomatoes and seasonings.
Snacks and Dips
- Prepare hummus and pair it with veggies for dipping.
- Mix nuts, dried fruit, and dairy free chocolate chips for trail mix.
Dessert
- Make almond flour cookies and coconut macaroons as sweet treats.
- Blend frozen bananas with almond milk for a simple ice cream.
Notes
Ensure to check for gluten and dairy free labels when purchasing ingredients. Swap ingredients as necessary to suit personal dietary needs.