1. Trade pasta for ‘zoodles’
No wheat? No worries! For a moreish meal, replace traditional pasta with zucchini. Use a spiraliser to make ribbons of zucchini (hence the term ‘zoodles’!), or simply chop zucchini into long, thin pieces and steam. Serve with all the usual pasta trimmings: tomato sauce, olive oil, fresh herbs, garlic, and a bit of protein. To mix it up even further, you can try using carrot or squash instead. Along with boosting your nutrients, that bowl of veggie pasta will leave you feeling comfortably full, as opposed to stuffed.
2. Ditch couscous for quinoa
With a similar texture and taste, we bet you’ll barely notice this substitution. Quinoa is a staple in most gluten-free diets. Packed with protein and fibre, it’s great for digestion and energy levels. It also contains a bunch of vitamins and minerals, such as iron, lysine, magnesium, which help to balance blood sugars, rev up the metabolism, and aid muscle repair. They don’t call it a superfood for nothing! For a quick and easy dinner, you can’t go past Morlife’s Quinoa Risotto. With quinoa, chia seeds, coconut cream, chilli flakes and pumpkin, it’ll warm you up from the inside out. The best thing? All you need to do is pop it in the microwave or on the stove for a few minutes.
3. Scrap breadcrumbs for ground flax/chia seeds
If you ask us, breadcrumbs make everything better. Never fear, you don’t have to give them up! Just use ground flax and/or chia seeds instead. They’re crunchy, hearty and perfect for coating chicken, fish and tofu. Plus, these seeds are bursting with micronutrients, fibre, protein and omega-3s (hello, glowing skin). Gluten-free oats are another great alternative for breadcrumbs – just toss them into a food processor or blender.
4. Leave bread for lettuce leaves
This is an easy one. Instead of using bread for sandwiches, wrap your filling in lettuce leaves. It’s fresh, fun, and easier on the digestive system. And the added vitamins don’t hurt! While iceberg lettuce is the go-to leaf for wrapping, try Swiss chard for an extra nutrient hit. Just be sure to include all the makings of a balanced meal: a portion of protein (like canned tuna, boiled eggs, meat or chicken), a little fat (like avocado) and veggies such as cucumber, carrot and tomatoes.
5. Switch pizza bases for cauliflower
To cut back on gluten without sacrificing taste, use freshly grated cauliflower as the base for your pizzas. It sounds weird, but trust us, it works. Cauliflower is a source of protein and is full of B-vitamins, folic acid and omega-3. It’s also an anti-inflammatory, which sets it apart from gluten-based pizza crusts. And the more veggies you toss on your pizza, the more bonus points you get!
Do you have any other gluten-free swaps to add?