Coeliac disease is a digestive condition in which the immune system attacks itself when gluten is eaten. It affects at least 1 in 100 people in the UK, but not everyone who cuts out gluten from their diet is doing it because they have this disease. According to Mintel, 7% of adults say they avoid gluten because of an ‘allergy’ or ‘intolerance’, and a further 8% avoid it as part of a ‘healthy lifestyle’.

Even though a gluten free diet means excluding foods that contain the protein gluten, for example wheat, rye and barley, you don’t have to sacrifice the joys of tasty food or eat unhealthily. In fact, fruits and vegetables are naturally gluten-free and really good for you, as they contain many nutrients that our bodies need on a daily basis in order to function.

You’ve probably seen various gluten free products in your local supermarket, but you can also make plenty of easy gluten free recipes at home.  If you’re on a gluten free diet, let these recipes from Forever inspire you from breakfast to dinnertime.

Gluten Free Spinach and Bacon Frittata Recipe

Frittata is a simple and versatile dish that can be enjoyed at breakfast time. It is essentially a quiche without the crust, making it the perfect gluten free recipe. Our spinach and bacon frittata recipe below makes the perfect protein-rich meal to kick off your day!

Serves 4
Ingredients
  • 8 strips bacon, diced
  • 8 large eggs
  • 1 onion, diced
  • 1 tomato, quartered
  • 400g spinach
  • 250ml almond milk
  • Salt and pepper
  • Sunflower Oil

 

Method
  • Preheat oven to 200°C.
  • Heat a small amount of oil in a cast iron frying pan over a medium heat. Add the bacon and cook until crisp. Remove the bacon, but keep your frying pan on the heat.
  • In a large bowl, combine the milk, bacon, salt, pepper and egg. Stir well and set aside.
  • Add the onion to your frying pan. Sauté until soft and then add in the tomato. Cook for 2-3 minutes until also soft, then add the spinach, stirring often until the spinach is wilted.
  • Pour your egg mixture in the frying pan and let it cook for 4-6 minutes. The eggs should be just beginning to set.
  • Bake in the oven for 10-15 minutes, until eggs are completely cooked through.

 

Gluten Free Asian Chicken Lettuce Wrap Recipe

If you’re looking for an easy lunch recipe that’s bursting with flavour, try out our gluten free Asian chicken lettuce wraps. Feel free to add different vegetables, seasonings and other ingredients to adapt this recipe to your own taste.

Serves 2 as a main meal, or 3 as a snack
Ingredients
  • 1 tbsp coconut oil
  • 2 chicken breasts, diced
  • Salt and pepper
  • 2 cloves of garlic, chopped finely
  • 1 onion, diced
  • 5 tbsp hoisin sauce
  • 1 tbsp oyster sauce
  • 2 tbsp gluten free soy sauce
  • 2 tbsp rice vinegar
  • 2 tsp ginger, grated
  • 2 tsp sesame oil
  • 2 spring onions, chopped finely
  • 2 heads of little gem lettuce, washed and leaves separated
Method
  • Heat the coconut oil in a saucepan or frying pan on a medium-high heat.
  • Add the chicken, season with salt and pepper, then cook for 5-7 minutes until cooked through.
  • Meanwhile, in a bowl, whisk together the garlic, onion, hoisin sauce, oyster sauce, soy sauce, rice wine vinegar, and ginger.
  • When the chicken is cooked, drain the fat from the pan, then return it to the hob.
  • Add the sauce mixture to the chicken and cook until the onions become translucent, stirring frequently to prevent burning.
  • Add a few spoonfuls of the chicken mixture to each lettuce cup and top with the chopped spring onions.

 

Gluten Free Beef and Vegetable Casserole Recipe

A casserole is a traditional winter recipe that is not only easy to prepare, but is also the ultimate comfort food. This gluten free recipe can also be cooked in a slow cooker if you prefer to come home to a cooked meal after a long day.

Serves 4
Ingredients
  • 500g casserole steak, diced
  • 1½ tbsp vegetable oil
  • 1 onion, diced
  • 1 clove garlic, crushed
  • 1 parsnip, peeled and cut into bite-sized chunks
  • 2 carrots, peeled and cut into bite-sized chunks
  • 1 beef, gluten free stock cube
  • 150ml red wine
  • 100g frozen peas
  • 1 tbsp Worcestershire sauce
  • 1-2 tbsps cornflour
Method
  • Preheat the oven to 160°C.
  • Heat 1 tablespoon of the oil in a frying pan. Add the beef and brown on all sides. Place the meat in a casserole dish.
  • Fry the onion in the remaining oil for 2-3 minutes until lightly golden. Add the garlic and fry for 30 seconds, then add them both to the casserole dish.
  • Dissolve the stock cube in 400ml boiling water.
  • Add the parsnip, carrots, Worcestershire sauce and wine to the casserole dish.
  • Pour in the stock, stir, then cover and cook for 1½-2 hours or until the meat is tender.
  • Ten minutes before the end of the cooking time, add the peas.
  • Once the meat is tender, mix the cornflour with a few tablespoons of water and stir into the casserole. Return the casserole to the oven briefly to thicken.
  • Serve with mashed potatoes or rice.
Are you gluten free? Let us know if you have tried any of the recipes in the comments below.