Gluten-Free Diet: Gluten-Free Sample Menu and Recipes

Breakfast

• Scrambled eggs with cheese
• Gluten-free toast with butter
• Apple

Lunch

• 100% beef tacos with shredded cheese, lettuce, and salsa on gluten-free corn tortillas
• Plain yogurt with added nuts and dried fruit or gluten free granola
• Grapes
• Milk

After-school Snack

• String cheese
• Microwave popcorn
• Water

Dinner

• Grilled chicken with a baked sweet potato
• Oven-roasted broccoli with garlic and olive oil
• Mixed green salad with oil and vinegar dressing
• Milk

Dessert

• Sorbet or gluten-free cookies

Ingredients:

• 2 ripe bananas, peeled
• 2 cups pineapple juice
• 2 tablespoons creamy peanut butter
• 2 tablespoons low-fat plain yogurt
• 2 teaspoons vanilla extract
• 6 ice cubes
• Nutmeg

Preparation:

1. Combine all ingredients except nutmeg in blender
2. Cover and mix on high until smooth
3. Sprinkle with nutmeg
4. Serve immediately

-Makes 4 Servings

Ingredients:

• Ingredients:
• 2 large eggplants cut into ½–inch slices
• 1 cup Italian dressing (light or regular)
• 4 tomatoes, thinly sliced
• 3 cups mozzarella cheese, shredded
• 2 cups marinara sauce

Preparation:

1. Coat eggplant slices with dressing; place in a single layer on a baking sheet
2. Broil 8 minutes per side or until lightly browned; remove
3. Decrease oven temperature to 350°
4. Place a single layer of eggplant slices on a 9 x 9 oven–safe baking dish
5. Top evenly with tomato slices, marinara sauce, and cheese
6. Bake for 30 minutes or until thoroughly heated and cheese is melted

-Makes 8 Servings

Ingredients:

• 2 large avocados
• 2 medium oranges
• 1 can black beans, rinsed and drained
• 1 tablespoon cilantro or parsley, chopped
• 1 teaspoon salt

Preparation:

1. Peel avocados
2. Remove pit and throw away
3. Cut avocado into bite–sized chunks
4. Peel oranges and cut crosswise into ¼–inch pieces
5. Place all ingredients in large bowl and gently mix

-Makes 4 Servings

Ingredients:

• 1 small can crushed pineapple in light juice
• 1 cup sugar
• 1 (8 ounce) package light cream cheese
• 1 cup fresh strawberries, cut into small pieces
• 1 banana, cut into small pieces
• 1 (8 ounce) container light whipped topping

Preparation:

1. Drain pineapple and set aside ¹/³ cup of the juice
2. Blend cream cheese, sugar, and pineapple juice in a bowl
3. Add crushed pineapple, strawberries, banana, and whipped topping;
4. gently mix
5. Put in a 8 x 8 pan and freeze (2 hours or until firm)
6. Cut into 9 squares and serve

-Makes 9 Servings