Gluten-free diets have become more popular in recent years, which has contributed to the rise of gluten-free dinner recipes that balance taste and health benefits. Gluten is a protein found in many grains and foods such as bread, pasta and pasta. However, it does not provide any essential nutrients, and our bodies do not digest it completely. Indigestible gluten travels to the small intestine, and while most people can handle indigestible gluten well, some may have an autoimmune response to the protein, called celiac disease.
If you do not have celiac disease, you may have gluten intolerance or sensitivity, which includes symptoms such as headaches and migraines, fatigue, joint pain and upset stomach. Gluten can too developing arthritis, and most people with arthritis do not experience pain in their joints when they do not eat. Eliminating gluten from your diet also means avoiding wheat, which it is one of the eight things that interfere with food in the United States. It’s important to note that many whole grain products are enriched or fortified to provide fiber, vitamins and minerals, so if you’re gluten-free, you need to make sure you’re getting those nutrients from other sources.
If you have celiac disease or gluten intolerance or sensitivity, you want to find gluten-free dinner recipes that are delicious and healthy. Here are five recipes to try for your next meal.
1. Gluten-free tacos
If you love tacos, here’s good news: You don’t have to give them up if you’re gluten-free! Most tacos are gluten-free, and almost all corn tortillas and hard taco shells are gluten-free. However, be sure to read the nutrition label as there are exceptions.
Tacos can be a good source of protein and fiber, and they’re usually not too high. You can make them lighter by choosing leaner options like fried chicken or substituting calorie-rich toppings like sour cream and salsa cheese, onions or healthy vegetables.
This Gluten free taco recipe it’s ready in just 15 minutes, and when it calls for beef, you can add your choice of ingredients.
2. One pot of shrimp and broccoli
Seafood lovers, rejoice! Most seafood can be gluten-free depending on the preparation, so you can eat it safely without worry. However, surimi – a substitute for lobster – is a paste made from fish or other meat that often contains wheat, so you need to avoid it if you go gluten-free.
Luckily, if you’re craving seafood, this is it One pot recipe for shrimp and broccoli it only takes 20 minutes. Fish is a lean protein rich in nutrients such as vitamin B12 and selenium. Broccoli is also rich in nutrients, including fiber, vitamins C and K, iron and potassium. Garlic contains beneficial manganese and vitamin B6.
3. Beef and lentils
Although there are many ways to prepare it, the chili ingredients – beef, tomatoes, beans and spices – are gluten-free. Chili is a good source of protein, fiber and iron. When it comes to toppings, you may want to swap out high-fat options like sour cream and cheddar cheese for a low-fat option if you’re concerned about the amount of fat in your dish.
This Chili recipe it only takes 20 minutes to cook. Although it calls for ground beef, you can substitute turkey if you want a leaner option.
4. Miso-maple salmon
Salmon is an excellent source of protein, and is very low in fat. Not only that, but it is one of the best sources of vitamin B12 and contains omega-3 fatty acids that help fight inflammation. There are many ways to cook this fish, but this one 15 minute salmon recipe it combines the sweetness of maple syrup with the umami flavor (described as “sweet”) of miso. A common condiment in some parts of Asia, miso contains vitamins and minerals such as vitamin K, manganese and zinc.
5. One-pan chicken with basil–anchovy butter and shishito peppers
Anchovies can get a bad rap for being too fishy and salty, but these little salty fish are tough in the nutrition department. Anchovies are high in vitamin B3/niacin, which helps convert food into energy. They also contain selenium, iron and calcium. This One chicken recipe they only use two types of anchovies for a slight umami flavor that complements the flavor of shishito peppers. Using skinless, skinless chicken thighs provides a good source of protein.
Being gluten-free doesn’t mean you have to give up the taste of healthy foods. These five gluten-free recipes will satisfy the whole family, and you can feel good about adding them to your recipe repertoire.