Gluten-free Guide |A Nature’s Choice Guide for Beginners
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The Nature’s Choice Gluten-free Guide

9 July 2018

gluten-free-guide

Many people make the choice to exclude gluten from their diet, some for medical reasons and some, by personal choice. Whatever the reasons are for wanting to remove gluten from your diet, starting out can be daunting. Perhaps you are not sure what food items to replace with which gluten-free food items, so we have compiled this guide with a shopping list, recipes as well as simple tips. Let’s start with the shopping list.

Gluten-free Shopping List

The start to a smooth gluten-free lifestyle is your grocery list. Clear your pantry of all gluten-containing food products. Add the following items to your trolley on your next grocery-shopping run:

 

Starch Beverages Other
Rice (All types) Milk Tree nuts
Quinoa Milk powders Fresh fish and shell fish
Tapioca 100% Fruit or vegetable juices Eggs
Millet Fast fruits and vegetables
Gluten-free Oats Lentils
Sago Honey
Chickpeas Vinegar (excluding malt vinegar)
Potato Butter
Beans Peanuts
Amaranth Seeds

 

Recipes

Once you have your grocery list sorted out, you can now start preparing your gluten-free meals. Luckily, we have plenty of those, for the purpose of this guide, we’ll be sharing at least one for breakfast, lunch, supper, and snack time.

Breakfast

Turmeric oats provides anti-inflammatory effects, balances the blood sugar and keeps your energy levels high. This scrumptious breakfast can be topped with fruit or crunchy nuts as desired.

Ingredients
 ½ cup Nature’s Choice Gluten-Free Rolled Oats (you can also soak it overnight in water, almond milk or coconut milk)
 ½ tsp Nature’s Choice Turmeric Powder
 1 pinch Nature’s Choice Himalayan Salt
 1 splash oat milk
 1 cup water
Toppings
 Nature’s Choice Miracles Plus Plus
 Raspberries
 Flaked Almonds
 Dried Cranberries
 Desiccated Coconut
 Mint Leaves
 Maple Syrup (optional)

Method
1

Place ½ cup rolled oats into a saucepan with 1 cup of water. Bring to the boil and simmer for 15 - 25 minutes on a low heat till the oats are tender and water is absorbed.

2

Add the turmeric and salt.

3

Turn off the heat and let it stand for 2 minutes.

4

Add milk and the desired toppings.

 

Ingredients

Ingredients
 ½ cup Nature’s Choice Gluten-Free Rolled Oats (you can also soak it overnight in water, almond milk or coconut milk)
 ½ tsp Nature’s Choice Turmeric Powder
 1 pinch Nature’s Choice Himalayan Salt
 1 splash oat milk
 1 cup water
Toppings
 Nature’s Choice Miracles Plus Plus
 Raspberries
 Flaked Almonds
 Dried Cranberries
 Desiccated Coconut
 Mint Leaves
 Maple Syrup (optional)

Directions

Method
1

Place ½ cup rolled oats into a saucepan with 1 cup of water. Bring to the boil and simmer for 15 - 25 minutes on a low heat till the oats are tender and water is absorbed.

2

Add the turmeric and salt.

3

Turn off the heat and let it stand for 2 minutes.

4

Add milk and the desired toppings.

Turmeric Oats Bowl

Start your day on a golden note with the gluten-free Turmeric Oats. We cannot stress enough the benefits of turmeric with its anti-inflammatory properties and oats adding to this with its many health benefits. 

Lunch

AuthorNature's ChoiceCategoryDifficultyIntermediate

#MeatfreeMondays is a great initiative as Monday is such a busy day. On the first day of the week we need something simple and nourishing for supper that won’t break the bank. Polenta is not very well used here in South Africa but it’s delicious and easy to prepare. You don’t need to be vegetarian to give it a try.

Ingredients
 25 g Butter, Plus Extra for Greasing
 850 ml Vegetable Stock
 200 g Nature's Choice Polenta Maize Meal
 50 g Grated Parmesan (or vegetarian alternative)
 2 Rosemary Sprigs, leaves finely chopped
 500 g Chestnut Mushrooms, halved
 1 Small Bunch Thyme, leaves only
 2 tbsp Olive Oil
 125 g Ball Mozzarella, drained
 1 Large Handful Rocket
 1 tsp Balsamic Vinegar

Method
1

Heat oven to 180°C. Grease and line a large baking tray with baking parchment.

2

Bring the stock to the boil in a large saucepan, then slowly pour in the polenta, whisking all the time. Bring it to the boil and bubble for 8 minutes, whisking continuously.

3

Remove from the heat and stir in the cheese, butter, rosemary and plenty of seasoning. Spread the polenta over the lined tray and bake for 30 minutes.

4

Meanwhile, mix the mushrooms with the thyme and some seasoning. Heat a splash of oil in a large frying pan and fry the mushrooms in a couple of batches until golden.

5

Tear the mozzarella into pieces and pat dry with kitchen paper.

6

Top the baked polenta with the mushrooms and mozzarella, then bake again for 10 minutes or until the cheese is melted and bubbling.

7

Scatter the rocket over the tart and drizzle with the balsamic vinegar.

 

Ingredients

Ingredients
 25 g Butter, Plus Extra for Greasing
 850 ml Vegetable Stock
 200 g Nature's Choice Polenta Maize Meal
 50 g Grated Parmesan (or vegetarian alternative)
 2 Rosemary Sprigs, leaves finely chopped
 500 g Chestnut Mushrooms, halved
 1 Small Bunch Thyme, leaves only
 2 tbsp Olive Oil
 125 g Ball Mozzarella, drained
 1 Large Handful Rocket
 1 tsp Balsamic Vinegar

Directions

Method
1

Heat oven to 180°C. Grease and line a large baking tray with baking parchment.

2

Bring the stock to the boil in a large saucepan, then slowly pour in the polenta, whisking all the time. Bring it to the boil and bubble for 8 minutes, whisking continuously.

3

Remove from the heat and stir in the cheese, butter, rosemary and plenty of seasoning. Spread the polenta over the lined tray and bake for 30 minutes.

4

Meanwhile, mix the mushrooms with the thyme and some seasoning. Heat a splash of oil in a large frying pan and fry the mushrooms in a couple of batches until golden.

5

Tear the mozzarella into pieces and pat dry with kitchen paper.

6

Top the baked polenta with the mushrooms and mozzarella, then bake again for 10 minutes or until the cheese is melted and bubbling.

7

Scatter the rocket over the tart and drizzle with the balsamic vinegar.

Meat-free Monday: Polenta & Mushroom Tart

On the first day of the week, we need something simple and nourishing for supper that won’t break the bank. Polenta is not very well used here in South Africa but it’s delicious and easy to prepare. You don’t need to be vegetarian to give this Polenta & Mushroom Tart a try.

Supper

Create this delicious winter-warmer using the simplest ingredients, cauliflower being the star of the show. Enjoyed as a starter or main, this delicious vegan, low carb, nutrient-packed soup is a sure winner for those chilly days.

Ingredients
 1 Large Cauliflower
 2 tbsp Olive Oil
 ½ tsp Nature’s Choice Ground Cinnamon
 ½ tsp Ground Cumin
 ½ tsp Coriander
 2 tbsp Harissa Paste, Plus Extra Drizzle
 1 l Nature’s Choice Vegetable Stock (Hot)
 50 g Toasted Flaked Almonds

Method
1

Cut the cauliflower into small florets.

2

Fry olive oil, ground cinnamon, cumin and coriander and harissa paste for 2 minutes in a large pan.

3

Add the cauliflower, stock, and almonds.

4

Cover and cook for 20 minutes until the cauliflower is tender.

5

Blend soup until smooth, then serve with an extra drizzle of harissa and a sprinkle of toasted almonds.

 

Ingredients

Ingredients
 1 Large Cauliflower
 2 tbsp Olive Oil
 ½ tsp Nature’s Choice Ground Cinnamon
 ½ tsp Ground Cumin
 ½ tsp Coriander
 2 tbsp Harissa Paste, Plus Extra Drizzle
 1 l Nature’s Choice Vegetable Stock (Hot)
 50 g Toasted Flaked Almonds

Directions

Method
1

Cut the cauliflower into small florets.

2

Fry olive oil, ground cinnamon, cumin and coriander and harissa paste for 2 minutes in a large pan.

3

Add the cauliflower, stock, and almonds.

4

Cover and cook for 20 minutes until the cauliflower is tender.

5

Blend soup until smooth, then serve with an extra drizzle of harissa and a sprinkle of toasted almonds.

Spiced Cauliflower & Almond Soup

Create this delicious winter-warmer, spiced cauliflower & almond soup using the simplest ingredients, cauliflower being the star of the show. Enjoyed as a starter or main, this delicious vegan, low carb, nutrient-packed soup is a sure winner for those chilly days.

Snacktime

 

The Powerhouse Snack

Select your favourite from our wide selection of gluten-free snacks. We recommend the Powerhouse Snack which packs a healthy punch with ingredients like almonds, blueberries, goji berries, and more.

Simple Steps

Now that you’ve started this journey, you’ll have to use your discretion a lot to ensure that you do not mistakenly ingest gluten-containing foods. This means that you’ll have to read labels for the not-so-obvious sources of gluten. Nature’s Choice has a bevy of gluten-free replacement products like flours, cereals, and pasta.

Now that you’ve started this journey, you’ll have to do a little more work to ensure that you do not mistakenly ingest gluten-containing foods. This means that you’ll have to read labels for the not-so-obvious sources of gluten. Nature’s Choice has a bevy of gluten-free replacement products like flours, cereals, and pasta.

The way that you prepare food will have to consequently change. You’ll have to check every other type of food that you normally consume for gluten (by reading the ingredients). Be careful to not share food-preparing utensils like sandwich presses or if you, ensure that you clean thoroughly as there may be traces (crumbs) of gluten-containing foods.

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