The 27 Healthiest Gluten-Free Alternatives to Wheat
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Gluten is off limits to many people.
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I've written articles about gluten-free diets before, and many of us have been forced to eliminate gluten from our lives forever.
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However, that is easier said than done. Gluten are everywhere.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu
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45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad
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30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade
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30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
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Nowadays everything is made from wheat flour. And even in products you would never expect, you can find small amounts of gluten.
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In short, by following a gluten-free diet you are usually forced to make everything yourself. There are several manufacturers that offer these products, but if the taste is right, the price is not.
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To make it as easy as possible for you, I've put together a list of the best alternatives to wheat products.
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To make it as easy as possible for you, I've compiled a list of the best alternatives to wheat products.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake
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20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat
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40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce
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15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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In addition, almost all products in this list are:
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So read on and who knows, I might give you some ideas!
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So read on and who knows, maybe I'll give you some ideas!
27 tasty and healthy gluten-free alternatives
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For some it is a choice, but for others it is a necessity. Regardless of the reason, a gluten-free diet has become a huge trend in recent years.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti
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15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango
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30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos
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95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Please note before you get started in the kitchen: even if you use natural or special gluten-free products, you should check extra with the manufacturer whether there may be cross-contamination .
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And now the list of 27 gluten-free alternatives ...
Corn tortillas for a sandwich.
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Sausages or cheese simply don't taste the same if not squeezed in between. When gluten-free bread isn't an option (or you're trying to keep an eye on calories or carbohydrates), corn tortillas are an ideal alternative.
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In addition, they are available in most supermarkets and you don't squint, as is the case with gluten-free bread.
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Moreover, they are available in most supermarkets and you don't squint, as is the case with gluten-free bread.
Brown rice tortillas as an alternative to crackers.
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When you cut these tortillas into squares and place them in the oven, they become deliciously crunchy. Rice tortillas are a bit harder to find in supermarkets.
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Fortunately, you can easily make them yourself. Simply take a cup of rice flour with a pinch of salt, add hot water until it forms a malleable dough and divide the dough into pieces.
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Roll out the pieces and roast them in the pan. Note that these are gluten-free tortillas and so they lack the 'glue' of normal tortillas. So when you roll them out you have to be very careful not to tear them.
Oatmeal instead of breadcrumbs.
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By mixing them quickly in the food processor or blender, oatmeal becomes the perfect replacement for the traditional breadcrumbs. Add a pinch of herbs and some Parmesan cheese for an Italian flavor!
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks
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20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing
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15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li
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15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Ground linseed as an alternative to breadcrumbs.
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Mix the linseed and mix it with some spices for a low-salt substitute for traditional breadcrumbs. Moreover, linseed offers a crunchy layer and also an extra portion of health in the form of omega-3 fats!
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Mix the linseed and mix it with some spices for a low-salt substitute for traditional breadcrumbs. In addition, linseed offers a crunchy layer and also an extra portion of health in the form of omega-3 fats!
Mashed potatoes as pizza crust.
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Believe it or not, leftover mashed potatoes are a great alternative to a pizza crust.
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If you let the potatoes cool overnight, some of the starch will also turn into resistant starch - a kind of healthy fiber that also lowers the carbohydrate and calorie content!
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Mix a portion of puree with a few tablespoons of gluten-free flour (eg oatmeal or rice flour).
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Spread the mixture in a thin layer on a greased baking tray and bake until crispy for a few minutes. Add your favorite traditional pizza toppings, put it back in the oven and enjoy!
Lettuce leaves as an alternative to wraps.
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Admittedly, it's not a perfect alternative, but it's a lot tastier than you think! In addition, you save a lot of carbohydrates that you can save for other tasty things.
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Plus, replacing bread, the dish will give you a healthy boost with added vitamins and folic acid.
Corn tortillas instead of flour tortillas.
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Of course you can also use corn tortillas as a wrap. In addition, they contain only half the calories and fat.
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Make sure to buy a gluten-free brand to avoid cross-contamination.
Oatmeal instead of semolina porridge.
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Do you crave a warm porridge for breakfast?
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By just mixing gluten-free oatmeal in the mixer, you have a perfect alternative to semolina porridge.
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Moreover, your breakfast will be ready even faster and contains more fiber, vitamins and minerals. Ideal!
Corn pancakes as an alternative to regular pancakes.
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Sometimes you just want a pancake in the morning. Replacing wheat flour with corn flour can be a perfect substitute.
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula
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15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel
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35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli
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30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
Chopped nuts instead of muesli in yogurt.
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The muesli you find in supermarkets is usually processed with wheat or other gluten-containing grains, making them unsafe for people with gluten.
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Instead of opting for a bag of muesli, opt for some freshly roasted nuts for your yogurt or fruit instead.
A meringue instead of ready-made icing.
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Supermarket glaze often contains gluten-based thickeners.
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Made from only egg white and sugar, a meringue can be a tasty and low-calorie replacement for the traditional icing. Do you want to go one step further?
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Then take a burner and brown the edges for a caramelized flavor.
Nuts as an alternative to croutons.
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A salad is really tasty with croutons. To avoid gluten-rich croutons, try lightly roasted, shredded almonds, pecans, or walnuts.
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps
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50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage
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20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula
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25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
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For a hearty salad you can also season well before adding them to the dish!
Gluten-free flour instead of wheat flour.
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Coconut flour, almond flour, rice flour, chickpea flour, oat flour or buckwheat flour PLUS corn starch, tapioca starch and potato starch.
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25 minMain dishthin bacon strips, onion, chicken fillet, smoked paprika, chestnut mushrooms, traditional olive oil, chilled little newborns, fresh carrots and snow peas,free-range chopsticks with mixed vegetables
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15 minSnackflatbread, Mango Chutney, smoked duck breast, cress,oriental duck
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20 minMain dishmussel, butter, leeks, White wine, water, creme fraiche,normandy mussels in cream sauce
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65 minDessertsugar, vanilla bean, oranges, almond shavings, butter, Eggs, vanilla sugar, self-raising flour,orange-almond pie
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In addition to the classic wheat, there are dozens of other unique flours that are safe for anyone on a gluten-free diet.
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Moreover, many of these alternatives also contain a lot of flour nutrients than the white flour that is used in everything.
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There is one problem though: you cannot just take the same amount of another flour as a replacement for white flour because different flours are needed to get the same texture.
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Precisely because other types of flour do not contain gluten â € “and therefore lack that so-called 'glue' to keep your pastry together â €“ you often need some kind of starch (for example potato starch) to keep everything together.
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When in doubt, search online for gluten-free recipes to instantly find recipes suitable for gluten-free flours!
Brown beans as a flour alternative.
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Replacing flour with a tin of kidney beans (drained and rinsed) in brownies is an easy way to avoid gluten, plus it provides an extra helping of protein and fiber! And rest assured - they taste great - no bean flavor in sight!
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25 minMain dishflour, slip tongues, olive oil, garlic, leeks, raw ham, black olives without pit, lemon,fried sole with ham and leek
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40 minMain dishgreen pepper, extra virgin olive oil, spring / forest onion, garlic, sticking potato, chilli pepper flakes, deep-frozen mine, flat leaf parsley,marmitako
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65 minMain dishpotatoes, olive oil, onion, garlic, minced beef, sauerkraut, curry powder, sour cream, parsley,potatoes stuffed with sauerkraut beef
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85 minSide dishshallot, White wine vinegar, red silver onions of tomatoes, limes juice and grater, oysters, sea salt,raw oysters with two toppings
Almond flour as a delicious and healthy alternative to wheat flour.
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This gluten-free flour provides baked goods with an extra portion of protein, omega-3 fatty acids, and a delicious nutty flavor.
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For example, start with a simple butter biscuit to master baking with almond flour.
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In a creative mood? Then use other nuts instead of almonds, such as walnuts or peanuts!
Coconut flour.
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This gluten-free alternative is not well known in the Netherlands yet, but is rapidly gaining popularity.
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Coconut flour is rich in fiber and low in carbohydrates, making it an ideal replacement for wheat flour in pastries. Just be careful, sometimes you only need 1/4 cup of coconut flour to replace a whole cup of wheat flour.
Zucchini or aubergine instead of pasta or lasagne leaves.
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Thin strips (cut with a knife) or ribbons (easily made with a vegetable peeler) of zucchini or aubergine are an excellent alternative to wheat-based pasta.
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The wider ribbons work perfectly in lasagna and strips are a good replacement for spaghetti!
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And here too: fewer carbohydrates and many more nutrients!
Rice noodles instead of pasta.
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When vegetable alternatives aren't good enough, go for one of the many gluten-free rice noodles on the market.
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Personally, I think rice noodles are a lot tastier than normal pasta.
Buckwheat pasta.
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Another healthy and tasty alternative to pasta is soba noodles. This pasta is made from buckwheat flour and can also be easily made at home.
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The pasta is very tasty with a nutty flavor and full of vitamins, minerals and a healthy portion of fiber!
Polenta instead of pasta or couscous.
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Polenta is a great alternative to traditional pasta. Plus, it pairs perfectly with all of the classic toppings you'd normally use with pasta, from sauce to breaded chicken or sautéed vegetables.
Grated steamed cauliflower instead of couscous.
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Eat fewer calories, carbohydrates, and gluten with this simple alternative.
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20 minMain dishfusilli, frozen haricot beans, onion, olive oil, semi-skimmed milk, water, mix for tagliatelle cream sauce, pink salmon in a tin,fusilli with salmon and string beans
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20 minMain dishceleriac, unsalted butter, fine mustard, vegetarian smoked sausage, stew vegetables, fresh parsley, white cheese,celeriac stew with vegetarian smoked sausage (advertorial)
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15 minMain disholive oil, onion, fennel bulb, garlic, saffron, lemon, mussel, white beer, fish fillet, butter,fish dish with fennel and white beer
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20 minMain dishWorld of meats iberico presca, traditional olive oil, salt, Tabasco, pine nuts, romatomat, arugula, balsamic vinegar, Parmigiano Reggiano,iberico presca tagliata
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In addition, cauliflower offers a number of other health benefits including vitamins and minerals, and even cancer-fighting compounds known as glucosinolates.
Cauliflower for pizza crust.
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It sounds crazy, but by grating and steaming grated cauliflower, then mixing it with egg and cheese, you can make a delicious pizza crust.
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Just make sure you squeeze the cauliflower just as well so that the crust does not become too watery.
Quinoa as an alternative to couscous.
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While couscous is made from coarsely ground white wheat, quinoa is a whole grain superfood packed with protein and nutrients.
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Also, this ancient grain has almost exactly the same texture - a bonus!
Tamari soy sauce.
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In general, most soy sauces available in the supermarket contain wheat - and thus gluten. Avoid accidentally eating gluten by opting for tamari, a type of soy sauce that is not made from wheat.
Corn starch as a thickener.
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Gluten and a lot of butter are no longer necessary to make creamy sauces!
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To thicken soups, stews and stir-fries, substitute a traditional roux mixture of flour and butter with a mixture of cornstarch and water (starting with a tablespoon of each) .
Potatoes as roux.
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Another great option for thickening soups and stews is to add a few pieces of starchy potato. As the potatoes boil and soften, they break apart and slowly thicken the whole thing.
Rice cakes for ... almost everything.
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Rice cakes work perfectly as an alternative to crackers, a pizza base, and even a sandwich!
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They contain much less energy, carbohydrates - and on top of that, you can often find them as a healthy option with whole grain rice.
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20 minDessertfresh pineapple, dark chocolate, coconut grater, almond shavings, chilli pepper flakes,pineapple sorbet and spicy chocolate
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70 minMain dishhampen, Chinese five spice powder, butter, baking bacon, Red onion, garlic, prunes without seeds, cider or apple juice,stewed ham-pieces with prunes
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15 minSide dishcranberry compote, Apple juice, extra virgin olive oil, arugula lettuce melange, fresh goat's cheese 55, red grapes,goat cheese salad with grapes
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10 minSnackfresh raspberry, raspberry, lemon juice, orange juice, Apple juice, powdered sugar,raspberry ice creams
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And let's not forget, they are cheap!
Finally ...
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As you can see it is not necessary to give up just because you are on a gluten-free diet.
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Most people who live gluten-free often spend hours in the kitchen making everything themselves. With the list above this is no longer necessary. There are tons of alternatives you can find in the supermarket.
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Perhaps most important, however, is that all tips are healthy and cheap. Few can afford to buy gluten-free bread from health food stores every day.
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So regardless of whether you want to get started yourself or if you are looking for easy alternatives that you don't have to spend any time on, I'm sure the above tips can help you make your life just like a little easier.
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Enjoy it!
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