Embracing a gluten free family diet can seem intimidating but it doesn’t have to mean a limited or boring relationship with food. I’ve decided to share our eating habits to try and help you and yours.
Over the past 15-20 years I have shared much of my journey with health and food including my gluten free family diet with friends and loved ones as well as our online community. As a buy antibiotics azithromycin result when other families decide to embrace a gluten free diet they often will message me with questions and ask for support. As life has become busier with more children, the business growing – I can be slow to reply at times and as much as I know I can’t be everywhere at once, I feel bad when people have to wait for my support. Lately it seems like a lot of people are in need of support <3
So! I decided today to write a post that answers the most common questions people ask me, and this blog post can serve to give examples of our food habits with the goal of helping others around the clock.
Who might benefit from this post about a gluten free family diet?
This post will be helpful for any family wanting to reduce their gluten intake or cut it out completely, and for any person or family who feels stuck for gluten free meal ideas as well as any parent that is overwhelmed with the common assumption that going gluten free is difficult. This post could also be useful to any family especially Australian families that want more product specific gluten free meal ideas generally and to feel more confident about serving fresh gluten free food to their young family.
To be honest, eating gluten free, fresh and unprocessed food isn’t so difficult for us – it’s our normal and most of the time feels great. We have a broadly varied diet that isn’t super expensive and we have treats and don’t feel like we are ‘going without’ in our food life all that often.
Somewhat of a disclaimer!
Sharing what we eat and cook is really intimidating because we all have different choices; I respect you to decide what is right for you and your family and I do at times worry that I might be judged for any of the things we do or don’t include in this post. Yet I’m happy to put our ways out in the open; writing about our diet here doesn’t change the reality of what we are doing. Our diet is what it is, whether I write about it here or not 😛
I am not a dietician. I’m not recommending my diet to you. I’m just telling you what we are doing for now, and you can decide if part of all of helps you and yours. If you have a health issue please consider talking to your primary health care provider about a referral to a dietician, nutritionist or other specialist who can tie things together and give you care based on your whole health picture. You are worthy.
Rick and I admire much of vegan and vegetarian qualities or philosophies and people can be pretty vocal about voicing them these days, and Rick is especially sceptical about uninformed opinions on dietary intake, which generally leads us to be fairly thorough and balanced. I have seen a dietician among other specialists, have had a gammot of testing to backup the needs of my self and family and have researched my decisions widely. We have put a lot of thought into our choices and made them in a very informed way with a huge variety of external, educated and qualified input.
As parents Rick and I are super tired in many ways, this is what we can do right now and it’s not perfect and we have no guarantee that it’s ‘right’ for whatever that means. Rick is not totally on board but the full Paleo diet does appeal to me which would further remove a lot of the substitute grains from our diet, and we would love to continue adding more vegetarian meals to our weekly intake. I know you can relate to this next comment though; what we can actually achieve day to day is often a step aside from what we know is right or best. Some days I am too mentally and physically tired to even consider what is right or best let alone act on it, and I accept that what we eat will evolve and change.
I’m sharing our ideas in case it is relevant to where you are at, in case it changes what you believe you can achieve in order to improve the health of your family and in case it helps you. If this post doesn’t help you please just scroll on by or navigate to somewhere that will meet your needs.
When families embrace a gluten free family diet
I’m pretty passionate about providing support. When families go gluten free it can seem intimidating to them and they tell me it helps when I share what is normal and everyday to us, to see an example of a different way of eating working pretty seamlessly for another every day Australian family. We have raised our children with a gluten free, mostly dairy free*, no nasty numbers intake for 99%+ of their diet and around 95% refined sugar free. Our diet isn’t perfect but I believe it is well balanced for our specific needs with the information that we have right now, and our children are healthy and happy and have met and exceeded expected milestones all along the way. *We have worked grass fed organic butter into our diet and it is mostly ok for all of us.
Families I know that have chosen to go gluten free most commonly want me to tell them specific information about the products and brands that we have used to substitute for everyday foods. They ask me what are our specific go-to products and meals are we would often eat over the course of a day or week. So here’s the answers!
Substitute food choices:
Breads and wraps
For lunch Bergen gluten free bread is the best supermarket choice for GF bread that mimics ‘normal’ bread – it still contains unfermented soy (not a big fan am I) but the consistency is good. It’s $$$ though so we use the Aldi GF bread as toast bread.
The Be Free gluten free wraps at Woolworths are a robust GF substitute wrap that bend and flex. Please be aware they are very processed and they contain a small amount of sorbic acid which in high volume can cause dermatitis. This isn’t an everyday food for us but it’s a great bridge food across to a full gluten free family diet. We use those as pizza bases at times, and have those as lunch wraps too with tuna and salads.
We use Aldi GF spiral pasta as our main choice
We use San Remo GF spaghetti and lasagna
When we can afford a splurge we like that Latina Fresh do gluten free lasagna sheets
Gluten Free Family Diet Breakfast ideas:
- Corn flakes and Weetbix can be found in GF versions – a sometimes food for us as they are pretty high sugar and processed/refined
- Porridge with certified GF oats; we add blueberries or banana at times, you can add cinnamon, coconut shreds, goji berries and the list is endless
- Chia puddings
- GF toast with eggs
- We eat cook ups of eggs, capsicum, tomato, spinach, zucchini all cooked in a frypan
- I have a really awesome GF crepe/pancake recipe that rocks – it’s our own creation so I will post it and link to it sometimes soon
- We also recently made gluten free crumpets from scratch :O! They were AWESOME
- Bone broth, soups and more savoury breakfasts
Gluten Free Family Diet Snack ideas:
- Fresh fruit
- Corn cakes
- Bliss balls of dates/nuts/coconut/hemp or other protein powder/cacao powder
- Green juices
- Gluten free Muffin or baked goods
- Hummos and veg dipping
- Homemade icypoles (we use our Zoku of course)
- Mini quiches/Egg pies
Gluten Free Family Diet Meal ideas:
- We eat a lot of roast veg
- We like to fry up eggplant with zucchini and tomato as a sort of Ratatouille
- We make our own mayo and I have that a lot because I’m breastfeeding a toddler and need the fats
- A throw together is tuna in GF pasta with mayo and green peas and beans with a side salad -0 put the mayo in once cooled or it splits – add a huge handful of fresh herbs like parsley and some garlic infused olive oil and salt and pepper
- A simple plate of fresh cut cucumber, tomato and capsicum is on our table almost every meal
- We do a cook up with chicken that you could do with big mushrooms; cut up capsicum, lemons, mushrooms, zucchini, pumpkin.. Olive oil and use spices like paprika cumin coriander fresh Parsley oregano Spring onions. stock added too. Mix it all together then roast and have with rice or cauliflower rice
- Others rice meals.. Vegetable curries with rice. We try to add Pappaadums you can microwave them or shallow fry if you have time; pappadums are often lentil flour based but careful if you FODMAP – I don’t react well to them
- Salmon with rice and green veg or salmon with roast veg
- Mexican inspired: which to us means sliced avocado on a plate or mashed avocado with salt/pepper/garlic oil, then sliced tomato, lettuce, a home made salsa of finely diced tomatoes, capsicum, cucumber, coriander, sweet paprika, olive oil and garlic infused olive oil, salt and pepper and greens of spring onions. Then we do either corn chips or tacos with that. You could do a bean mix as the protein with this, sort of like making spag bog with beans instead of meat and then add a mild amount of chilli powder, vinegar and coconut sugar.
- Pesto pasta with a salad to the side you can have with roasted mushrooms or a meat protein. We use our blender to make the pesto, we grow basil but out of season we buy a bunch and we just use garlic infused olive oil (FODMAPpers are not allowed onion or garlic unless it’s infused)
- Spinach potato stew with rice or cauliflower rice
- Sausages or tempeh and veg – steamed or roasted or raw
- Stir fry and rice or cauliflower rice
- Tofu ginger garlic honey and soy stir fry just watch your GF .. soy and sauces are a pain we make our all from scratch but nowadays cheap GF versions of most are available just not necessarily FODMAP friendly
- Asian soups with rice noodles as the bulk and then Coriander, capsicum, mushrooms, fried egg on top.. Fish stock as the base but add some spices fish sauce garlic oil salt pepper GF soy (we choose properly brewed) or tamari, fresh ginger, sesame oil. Lime juice maybe. Just taste taste taste along the way.
- We also have spaghetti bolognese every so often; either on GF pasta or zoodles – we grate our veg in like carrots, pumpkin and zucchini all generously grated into the bolognese which adds great flavour – for a veg option one could do a tomato based veg pasta sauce?
- Then there’s Bobos Fish and Chips in Highton where the owner is a coeliac and they do GREAT battered options and chips all in separate fryer. Soooooo – acknowledgement required that hot chips are a top 5 carcinogenic food. Deep fried is not good for your health. I will leave you to make your own choices within your own individual picture of health <3
In our household although Rick’s individual whole health picture doesn’t necessarily ‘need’ a gluten free family diet, we don’t often have keep much glutenous food in the pantry, or dairy or numbers in the house at all. Because there’s no harm in not eating gluten or dairy, Rick eats the same meal as we do. We just find it too hard cooking separate meals.
I have read that because children have the immature pre frontal cortex they at times just can’t stop themselves eating things that they know will make them sick or feel bad; but whether it is because our children have been raised with this diet or not – they don’t tend to ask for food they know contains gluten and although they have their own unique individual likes and dislikes in terms of food, they already seem to mostly embrace their healthful ways of eating.
Eating a gluten free diet in our family has been a way of life for almost 8 years now, we love food and hope that your family can feel confident about going gluten free after reading our post. Here’s to loving food and having fun with it!