Take care of your body weakened by gluten! Easy gluten-free recipes even beginners can make
A selection of original recipes supervised by a ketogenic specialist! Included are recipes rich in ideas for alternatives to gluten, as well as recipes for repairing a body weakened by gluten. We have gathered recipes that are easy to make, even for beginners. All of them can be made in a short time with easily accessible ingredients. In addition, the recipes are low in sugar and healthy for the body, making them perfect for the health-conscious. Please give them a try.
1. gluten-free pancakes
【Ingredients】
- Rice flour: 80g
- Almond powder: 20g
- 2 eggs
- Milk (or vegetable milk): 150ml
- 1 teaspoon baking powder
- Lakanto: 1 tablespoon
Preparation
Mix all ingredients in a bowl. 2.
Bake in a frying pan to a small size.
【Points】
Sugar content: Approximately 24.5 g (for 3 servings of this recipe, per serving)
- Adjustment of water absorption: Since water absorption varies depending on the type of rice flour, adjust the amount of milk (or vegetable milk).
- Pancakes are especially good for beginners! This recipe is easy to make and hard to fail. Adding more eggs will increase the fluffiness and make it even easier to eat.
- Adding almond powder to rice flour enhances the flavor while reducing the sugar content. This is an ideal menu for beginners to start a gluten-free diet easily.
- Served with a vegetable salad, a fried egg, and bacon, this breakfast is a satisfying and nutritionally balanced meal.
2. moist and delicious almond muffins
【Ingredients】
- Almond powder: 120g
- Eggs: 2 eggs
- Baking powder: 1 teaspoon
- Lakanto: 70g
- Coconut oil, olive oil, or grass-fed butter: 55g
Method
1. add lakanka to eggs and mix with a hand mixer until the mixture turns white. 2.
Add oil or butter a little at a time and mix until combined. 3.
Add almond powder and baking powder and mix with a rubber spatula. 4.
Pour the mixture into muffin tins and bake in the oven for 20 minutes at 180 degrees Celsius.
Points] Sugar content: approx. 5 g (for 6 pieces in this recipe, per piece)
- Nut content: Each serving of this recipe is equivalent to about 16 to 17 almonds. An amount suitable for daily beauty and health maintenance can be easily consumed. It is ideal for those who are conscious of their beauty and health.
- Beauty benefits: Almonds are rich in vitamin E, which has antioxidant properties that prevent skin aging. The good fats also help maintain healthy hair and nails.
- Good for lunch: It is filling and can be used as a light lunch on a busy day.
- Coconut oil: Available in scented and odorless types. The scented type adds a tropical flavor to sweets, while the odorless type is easy to use in any dish. Coconut oil is high in medium-chain fatty acids and is highly energy efficient.
- Olive oil: Contains oleic acid and has antioxidant properties. Recommended for a lighter finish with fewer peculiarities.
- Grass-fed butter: High in nutritional value, especially vitamin K2 and omega-3 fatty acids. Characterized by its rich aroma and full flavor.
3. Just mix! Easy Chia Seed Pudding Recipe
Ingredients
- Chia seeds: 3 tablespoons
- Milk of your choice: 200 ml
- Lakanto: 1 tablespoon
How to make:
1. mix ingredients and refrigerate overnight. 2.
2. add fruit topping and serve!
Preparation
1. mix ingredients and refrigerate overnight. 2.
2. add fruit topping and serve!
[Key Points] Sugar content: Approx. 6g (1 serving with this recipe)
- Benefits of Chia Seeds: Chia seeds are rich in omega-3 fatty acids, dietary fiber, and protein, which not only help regulate the intestinal environment but also make you feel full.
- Types of vegetable milk: In addition to almond milk, coconut milk and oats milk can also be used. Each has its own unique flavor: almond milk has a light finish, coconut milk is rich and sweet, and oats milk has a creamy texture.
- Topping Idea: Add cereal or fruit for an even better nutritional balance and a great breakfast.
- If made the night before, it can be enjoyed right away as breakfast the next day. Swap your bread-dependent breakfast for a filling chia seed pudding.
4. easy coconut cookies for busy people
Ingredients
- Coconut flour: 50g
- Grass-fed butter: 50g
- 2 tablespoons of lakanaka
- Egg yolk: 1 egg
Directions】 【Ingredients】Mix ingredients and roll into a ball.
Mix ingredients and roll into a ball.
Bake in an oven at 180 degrees Celsius for 15 minutes!
【Pointers】Sugar content: approx. 7g (for 8 slices with this recipe, per slice)
- Benefits of coconut flour: Coconut flour is very rich in dietary fiber and helps regulate the intestinal environment. It is also low in carbohydrates and reduces blood sugar spikes, making it a good choice for health-conscious people.
- Good for the Hungry: The use of coconut flour makes it easy to stay hungry and feel satisfied even with a small amount. It is perfect for busy mornings and snacking.
Reference link： Bob's Red Mill - Coconut Flour Cookies
5. NATUVIEW Original Nutritious! Satisfying Bone Broth Soup
【Ingredients】
- Water: 1500ml
- Bone-in meat such as chicken wing: 1kg
- 1 white onion (green part)
- Ginger: 30g
- 2 cloves garlic
- 1 to 2 tablespoons apple cider vinegar
Preparation
Put water in a pot and add chicken wings, white onion, ginger and garlic. 2.
Heat over medium heat. When water comes to a boil, remove scum. 3.
Reduce heat to low and simmer for 1 hour. 4.
Remove the broth by rubbing and finish cooking. 5!
As an alternative, cook vegetables of your choice and season with salt to taste to create a delicious soup.
【Points to keep in mind.】
・Cooking tips: Be sure to cook slowly over low heat, as the broth will become cloudy if cooked over high heat.
- Nutritional Value: Bone broth is high in collagen and amino acids, which support skin and joint health. It also aids in digestion and helps regulate the intestinal environment.
- Glycine effect: Glycine in bone broth has the function of repairing the intestinal wall and is expected to help regulate the intestinal environment. Glycine in bone broth is ideal for treating the intestines that have been overloaded by gluten.
- Benefits: The addition of apple cider vinegar promotes the extraction of minerals from the bones, resulting in a soup that contains more nutrients such as calcium and magnesium. It is also recommended as an immune-boosting soup.
- Freezing: Bone broth can be frozen for storage. By freezing in small portions, it can be easily added to miso soups and broths for a daily nutritional boost.
- Eating soups: Adding plenty of vegetables makes a healthy dish that satisfies even without a staple food.
Enjoy your gluten-free lifestyle with these recipes, which are easy for even beginners to tackle!
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