The 7-Day Gluten-Free Diet Plan: 35 Healthy Wheat Free Recipes To Banish Your Wheat Belly - Volume 1 - Rachel Richards - E-Book

The 7-Day Gluten-Free Diet Plan: 35 Healthy Wheat Free Recipes To Banish Your Wheat Belly - Volume 1 E-Book

Rachel Richards

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Beschreibung

Lose that Wheat Belly with the 7-Day Gluten-Free Diet Plan

What is a gluten free diet?

Although similar to the wheat belly diet where wheat is avoided, the gluten free diet also eliminates the use of rye and barley.

Why gluten free?

Perhaps you are suffering from a wheat allergy, celiac disease or simply wanting to cleanse your system or even embark on a weight loss diet. There are many reasons, including childhood problems such as autism and ADHD, but these are more complex than just practising a gluten free lifestyle.

The desire for following a diet of this kind is growing on a daily basis, for all the above reasons. Many people are under the misconception that a gluten free diet plan will be restrictive, not tasty and hard to follow. You couldn’t be more wrong!

Other than wheat free baking, the list of foods available to you is vast – you will be able to pick and choose from a huge variety of foods that will keep your interest at optimum level and you will never feel that you are missing anything.  Not only that, all those nasty symptoms you experience with gluten sensitivity will disappear quite rapidly.

Most commonly, the symptoms are gastrointestinal, but those suffering with a severe gluten intolerance problem will find that many other parts of their body or system react violently to the presence of gluten in any foodstuffs.

Get into the habit of checking every label when shopping. Items marked ‘gluten-free’ should be relatively safe, but it does not hurt to still check.  Quite a few products that are purportedly gluten free, may contain a trace that could affect you.

The wheat free recipes in this book are meals made simple and have been kept slightly below the recommended daily allowance (RDA) in terms of calorie intake, to allow you to have a 'little more' food on certain courses, or an extra small snack. If you are trying to lose that wheat belly as well as cut out gluten for health purposes, this will enable you to have a slow but steady weight loss without feeling too hungry, nothing dramatic. But do feel free to move the recipes around to accommodate your tastes, whilst still keeping on or below the RDA.

Don't feel like you have to give up on your favorite foods. With recipes like the Thai Steak Salad, One Pot Beef Stew and Chocolate Almond Pudding, you can still eat most foods without feeling guilty.

Inside this book are the following types of meals:

  • Breakfast - 7 recipes
  • Snacks - 7 recipes
  • Lunch - 7 recipes
  • Dinner - 7 recipes
  • Dessert - 7 recipes
These recipes are organized to help you plan a full week of gluten-free meals for the family. It includes gluten free baking as well as recipes that require no cooking at all.

Plan your outing to the supermarket, and if at all possible, try to shop separately for your gluten-free produce. As a perk, you can get a printable shopping list to help before heading out to the grocery store. The bonuses also include two additional recipes (Braised Lamb Shanks with Butternut Squash and Gluten-Free Flour Mix) and a printable meal plan.

Download the book to get started now.

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Copyright 2015 by Revelry Publishing

All Rights reserved under International and Pan-American Copyright Conventions. By payment of required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this book. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse-engineered or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known, hereinafter invented, without express written permission of the publisher.

DISCLAIMER

Every effort has been made to ensure that the information in this book is accurate and complete. However, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and the internet. The author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.

Nutritional values have been calculated with due care and attention. However, there may be differences in the calorie count due to the variance of each individual kitchen creation caused by ingredient amounts, brand differences, different cuts and quality of meats etc. The nutritional values of these recipes are provided as a guideline only.

Other books by Rachel Richards:

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 1

The first volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Rolls’.

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 2

The second volume of the set contains 35 different recipes and a bonus of a recipe for ‘Keto Almond Bread’.

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volume 3

The third volume of the set contains 35 different recipes and a bonus of a recipe for ‘Posh Coffee’.

The 7-Day Ketogenic Diet Meal Plan: 35 Delicious Low Carb Recipes For Weight Loss Motivation - Volumes 1 to 3

This book has all three volumes of the set containing 105 different recipes and their respective bonuses of recipes for ‘Keto Rolls’, ‘Keto Almond Bread’ and ‘Posh Coffee’.

50 Vegan Slow Cooker Recipes: Delicious Meatless Slow Cooker Meals For The Vegan Lifestyle

This book was written for those who enjoy a Vegan lifestyle or just want a meatless meal from time to time.

Get the latest update on new releases from the author at:

https://rachelrichardsrecipebooks.com/newsletter

The 7-Day Gluten Free Diet Plan

35 Healthy Wheat Free Recipes To Banish Your Wheat Belly

Volume 1

By Rachel Richards

© Revelry Publishing 2015

Table of Contents

Introduction

Shopping List

Bonus

The 7-Day Meal Plan Table

DAY 1

Gluten-Free Crepes

Tomato and Mint Dip

Radicchio Cups with Prawns and Mango

Thai Steak Salad

Chocolate Almond Pudding

DAY 2

Herby Corn Fritters with Avocado Salsa

Oven Baked Fries

Orange Spiced Chicken

Pork Steaks with Fennel, Orange and Apple

Maple and Star Anise Roasted Plums

DAY 3

Spinach and Tomato Breakfast Cup

Mexican Chicken Nachos

Chicken, Prawn and Chorizo Paella Style

Basque-style Salmon Stew

Gluten-Free Brownies

DAY 4

Honey Apple Yogurt

Cranberry and Raspberry Smoothie

Middle Eastern Salad with Grilled Halloumi

Salmon Scallion and Ginger Fishcakes

Lemon Tart with Fresh Blueberries

DAY 5

Easy Scrambled Eggs

Sausage Rolls with a Kick!

Pancetta and Polenta Bake

Oriental Lamb Stir Fry

Mango and Papaya Fool

DAY 6

Stuffed Herb Mushrooms

Fig and Pistachio Flapjacks

Lemon and Herb Salmon

One Pot Beef Stew

Mixed Berry Bake

DAY 7

Cheesy Scones

Provence Pizza

Homemade Savory Crackers

Chinese Pork Tenderloin with Braised Cabbage and Leek

No Bake Coconut Cookies

Thank You!

Other Books by Rachel Richards

About the Author – Rachel Richards

Connect with Rachel Richards

Introduction

Why gluten-free?

Perhaps you are suffering from a wheat-intolerance, celiac disease or simply wanting to cleanse your system or even embark on a weight loss diet. There are many reasons, including childhood problems such as autism and ADHD, but these are more complex than just practicing a gluten-free lifestyle.

The desire for following a diet of this kind is growing on a daily basis, for all the above reasons. Many people are under the misconception that a gluten-free diet will be restrictive, not tasty and hard to follow. You couldn’t be more wrong!

Other than baking, the list of foods available to you is vast – you will be able to pick and choose from a huge variety of foods that will keep your interest at optimum level and you will never feel that you are missing anything. Not only that, all those nasty symptoms you experience with gluten intolerance will disappear quite rapidly.

Symptoms

Symptoms vary from person to person and can be quite violent or at the other end of the spectrum, just something that is a nuisance on a daily basis.

Most commonly, the symptoms are gastrointestinal, but those suffering with a severe gluten intolerance problem will find that many other parts of their body or system react violently to the presence of gluten in any foodstuffs.

Bloating, diarrhea or constipation and headaches are the most common, followed by fatigue, skeletal pain and anaemia. As a person suffering from gluten intolerance, you may also experience dermatitis herpetiformis (DH), which manifests itself by itchy and even blistered skin.

Continued intolerance without diagnosis can result in damage to the intestines, so it is best if you suffer from any of the symptoms that you get checked out by your health practitioner as soon as possible.

Are there any pitfalls in following a gluten-free diet?

Nutritionists advise that overall a gluten-free diet should not harm you, and that the only deficiency you may suffer from is lack of Vitamin B and fiber, which are contained in most grains. This can be substituted by supplements, or indeed, other grains that are gluten-free but have high levels of Vitamin B and also protein. In this instance, the best grains are amaranth, oats, quinoa and teff. Other vitamins and minerals are found in abundance in fruit, vegetables and of course meat and fish, particularly oily fish.

What to do to get started

The first port of call is to empty your cupboards, fridge and freezer of any products that may contain gluten. Remove any sweet temptations in particular. There is no use in thinking ‘oh, just one biscuit won’t hurt me’ – it almost certainly will if you are truly gluten intolerant. Even if you have products that you have looked at and are sure are gluten-free, you should still remove them. Culprits are items that include sauces and mayonnaise – you may well have made a sandwich with these, using bread that is not gluten-free, but the jar you dipped into may well have been contaminated. So rid yourself of any open jars, pots or tubs that you may have used.

You must sanitize to remove any possible traces of gluten on your work surfaces, fridge, preparation equipment, pots and pans. There could be a major issue of cross-contamination, so all equipment and surfaces should be thoroughly scrubbed with hot soapy water, and if available, a sanitizer. Remember every item, from rolling pins to toasters, chopping boards to cake tins and muffin pans. Everything! This is not so easy if you are cooking or preparing for others, but it can be done by sectioning off cupboards that contain only the equipment you need to use – the rest can go in a communal storage space.

Shopping

Get into the habit of checking every label. When items are marked ‘gluten-free’ (there is usually a gluten-free section in most supermarkets) you should be relatively safe, but it does not hurt to still check. Quite a few products that are purportedly gluten-free, may contain a trace that could affect you. Processed foods and some sauces may contain gluten, even though they could be on a list of non-gluten products – check the labels. If you don’t understand what is on the label, put it back on the shelf and pick another!

Plan your outing to the supermarket, and if at all possible, try to shop separately for your gluten-free produce. It is easy to get confused when you are shopping for multi-purpose products, and one or two may slip into your cupboards!

The Recipes

The recipes have been kept slightly below the RDA (recommended daily allowance) in terms of calorie intake, to allow you to have a 'little more' food on certain courses, or an extra small snack. For women, the RDA for calories is 1500 kcal, and for men 2000 kcal. If you are trying to lose weight as well as cut out gluten for health purposes, this will enable you to have a slow but steady weight loss without feeling too hungry, nothing dramatic. But do feel free to move the recipes around to accommodate your tastes, whilst still keeping on or below the RDA.

A few of the recipes will have more than 4 servings – but most of these can be frozen for use another day, or consumed as another snack the next day.

Shopping List

Store Cupboard

Salt

Ground black pepper

All purpose flour (gluten-free)

Bicarbonate of soda

GF baking powder

Vegetable oil

Olive oil

Sesame oil

Honey

Flaked almonds

Maple syrup

Caster sugar

GF icing sugar

Brown sugar

Butter

Flaked almonds

Star anise

Cinnamon powder

Cinnamon sticks

Cumin seeds

Vanilla extract

Ground almonds

Cocoa powder

Agave syrup

Apple cider vinegar

Smoked paprika

Dried thyme

Quick cook basmati rice

GF vegetable stock

GF beef stock

GF chicken stock

Peanut butter

Tamari/soy sauce (GF)

Dijon mustard

Sherry

Red wine

Dried oregano

Dried thyme

Dried rosemary

Bay leaves

Chinese five-spice powder

Chai seeds

Ground saffron/turmeric

Red pepper flakes

Weekly List

Dairy

30 eggs

1 pint milk

2 packs butter

Vegetables and Fruit

4 white onions

8 red onions

3 bulbs garlic

1 head celery

2 carrots

6 limes

6 lemons

Day 1

3 radicchio heads

9oz/250g cooked and peeled king prawns

3 medium to large mangos

1 carton salad cress

2 x 7oz/200g sirloin steaks (thin cut or ‘bash’ them out to thin as possible)

1 bag mixed green leaves

Bunch Thai basil

Small sprig fresh coriander

Large handful mange tout peas

Day 2

1 can sweet corn

Bunch parsley

Bunch chives

6 red potatoes

1½oz/45g Parmesan cheese

1lb/450g boneless chicken breasts

1lb/450g tomatoes

2 large handfuls of fresh baby spinach leaves

1 orange

2 large fennel bulbs or 4 baby fennel bulbs

1 red apple

1 small orange

Small bunch rosemary

4 x 7oz/200g pork steaks (lean as possible)

1 bag baby spinach

1½lb/675g plums, or a mix of plums, greengages and mirabelles

2 large oranges

Mascarpone or Greek yogurt, to serve

Day 3

1 bag spinach (9oz/250g)

3 x 14oz/400g can chopped tomatoes

Small bunch fresh basil

1 bag tortilla chips

2 cooked chicken breasts, shredded