Sometimes we think that eating gluten free is a hassle, and many people will put it in the "too hard basket". What we are overlooking is that eating gluten free isn't hard, you just have to find a way to make it work for you.
The first key for anyone who wants to go gluten free is preparation. Each weekend I prepare for the week ahead, to make things easier when I am time poor before/after work, or in between seeing clients. My typical preparation involves making my own granola (you can find the recipe here), preparing some brown rice, quinoa and polenta for the week, and baking some healthy treats (such as these). This simple preparation makes it easy for me to eat well and create the following healthy meals quickly.
Ingredients: 1 cup of polenta, pesto sauce, tomato, goats cheese, and chopped veggies of your choice.
Make polenta as per instructions on packet. Spread polenta evenly on a tray and leave in the fridge to set for 4 hours or more (over night, or throughout the day while you are at work is ideal). Top with pesto, tomato, goats cheese, and any fresh veggies you have on hand (I love mushrooms, eggplant and zucchini). Pop into the oven and bake until all the veggies are cooked.
Healthy burrito bowls
Ingredients: 1 tbs, olive oil, 1 cup mushrooms (chopped), 1 can of red kidney beans, 1 cup of pre-prepared rice/quinoa, half an avocado, 1 chopped tomato, spices of your choice.
Heat olive oil in a pot and add chopped mushrooms and red kidney beans. Stir through spices of your choice (I like coriander powder, cumin, paprika, turmeric and a little chilli). Add mushrooms and beans to a bowl of brown rice or quinoa (or I actually like a combination of the two!). Top with avocado and tomato.
Noodle stir fry
Ingredients: 1 tbs coconut oil, 1 cup rice noodles, 3 tbs tamari, 1 tbs tahini, 1 chopped garlic, 1 chopped green onion, 1 cup chopped veggies (e.g. carrots, zucchini, red cabbage, mushrooms), 1 egg (whisked).
Cook noodles as per packet instructions and set aside. Heat coconut oil in a wok and add garlic, onion and veggies. Top veggies with tamari, tahini, and egg. Once veggies are cooked, turn off heat and stir through rice noodles.
Ingredients: 3 cups vegetable stock, 1 leek, 1 garlic, vegetables of choice (combine whatever you have in the fridge! Pumpkin, zucchini, sweet potato, spinach and tomato work well), 1/4 cup of natural/greek yoghurt, or coconut milk.
Heat stock and vegetables in a pot and bring to the boil. Once vegetables are cooked, remove 1 cup of water, and leave soup to cool slightly. Once cooled, blend all ingredients until smooth. If necessary, add some of the water that was removed earlier.
Ingredients: Chopped grilled chicken, quinoa, spinach, avocado, tomato, juice of 1/2 lemon, 1 tbs olive oil, 2 tbs apple cider vinegar, 1 tsp minced garlic.
Place chicken, quinoa, spinach, tomato and avocado in a bowl. Make a dressing by combining lemon, oil, apple cider vinegar and garlic. Pour dressing over the salad and serve.
Remember, when you are starving and short of time, you will grab whatever is most accessible. I recommend ensuring that the only things you have available are healthy, whole foods, i.e. get rid of junk food (if it is there, you will eat it!).
Taking the time to prepare your meals and snacks in advance will make it effortless to eat well, even when you are most busy!
What are you favourite healthy meals? Tell me below.