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Tummy Healing - Gluten Free Style
Breakfast:
Fresh
fruit porridge ( for one):
30gm
of dry weight gluten free oats
One
glass of water and semi skimmed milk
Half
a teaspoon of mixed spice
A
good handful of either raspberries, blueberries or other fresh fruit
Pinch
of salt
A
desert spoon of organic honey
Method:
Put
all the dry ingredients in a microwavable bowl, make a well in the middle, add
in the liquid and fruit but not the honey.
Cook
for 3 mins on full. Take out and add the honey, mix well and if its too stiff
add some more water.
Pop
back for one min on half heat.
Stand
for one min and then serve.
Alternatives
1:
Two
slices of brown gluten free toast, with light spread, with a poached egg, add
seasoning to taste.
Small
glass of fresh fruit juice
Black
coffee or black tea or fruit tea
Alternative
2:
30gm
of Gluten free honey puffed oats (Rude Health)
Semi
skimmed milk
A
small glass of fruit juice or add some fresh fruit to the cereal.
A
cup of tea or coffee.
Alternative
3:
2
scrambled eggs on brown gluten free toast
Tip…spread
a little marmite or vegemite onto the toast before adding the scrambled egg.
A
small glass of fruit juice
One
cup or tea or coffee (you could have this first thing when you wake up and then
just have the juice with breakfast)
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Gluten free lunch:
1.
A sandwich made with two slices of brown gluten
free bread, warbertons now make a very nice one! Use either slices of low fat
meat or cheese.
A fat free fruit yogurt…..Mullar now makes
some very nice thick Greek style ones. Or a Shape far free yogurt.
Fresh fruit: either one apple, banana or a
pear, or a small bunch of grapes, an orange.
Drink a glass of chilled water with your
lunch and try and drink several glasses of water a day!
2.
Soup: Veg, ie any combination of veg with two teaspoons
of gluten free stock, add in a handful of red lentils tip…..avoid adding too
much potatoes as they absorb all the stock and the soup tastes very bland…..you
end up adding far too much salt!
Either some fresh fruit or a yogurt (fat
free) Or both!
3.
Four slices of rye crispbread (completely rye is
almost gluten free) with low fat spread, use some low fat cheese or
marmite/vegemite or if you eat meat try a slice of cooked ham. Or one packet of
corn crispbreads, these are gluten free!
Sugar free jelly or fruit or yogurt (fat
free)
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Dinners:
You can eat a fairly normal dinner, smaller
portions than normal and more veg, avoid too many peas as apparently these are
a little higher in cals.
You could have meat/fish or completely vegi
meal, potaotes, or gluten free pasta.
Snacks:
Give yourself one, two finger chocolate
gluten free wafer (Kit Kat look alike) a day and you could have two cookies, or
a Naked Bar. Or you could choose to have a bag of low salt crisps or a packet
of snack a jax.
So that’s two treats a dayJ Or you could have the equivalent in chocolate if
you want.
Drinks:
Lots of water, plenty of black tea or coffee,
fruit tea and herbal teas are fine also.
Avoid ‘sweetened’ drinks if possible because
the chemicals in the sweetener can do damage to the nervous system over a
period of time. You are far better off drinking black tea or coffee or take a
small amount of semi skimmed milk each day.
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