Tips to be Gluten Free, Allergen Free... & Vegetarian!



by Kathleen Reale

Dairy Free Nut Free Fish Free Soy Free Gluten Free 

Eating gluten or allergen free forces you to become extra aware of the foods that you are putting into your body. But unfortunately, even being cautious of everything you’re eating can’t prevent you from getting a report of high blood pressure or cholesterol at your yearly physical.

One of the ways to help reduce unwanted saturated fat, calories, high blood pressure and “bad” LDL cholesterol is to modify your diet and adapt recipes to become vegetarian  – free of meat and eggs – which are point-a-finger at culprits of many health woes in today’s world.

Increasing the main course ingredients of most meals to include fruits, vegetables, beans and whole gluten free grains, such as amaranth, quinoa or teff, can easily assist in adding nutrient dense foods that are good for your health… and surprisingly for your pocket book.

This swapping of a meat main-course to a vegetarian counterpart can make a difference in your wellbeing – even if you substitute a vegetarian meal just once per week. Even making just small changes, and eating a partial vegetarian meal plan, can help you in taking advantage of optimal health benefits.

Here are some ideas on eating gluten and allergen free while enjoying the health benefits of a vegetarian lifestyle:

Sneak in vegetarian meals. Even eating just one or two vegetarian meals a week doesn’t need to be hassle! Cutting out sandwich meat at lunch time, and opting for a nostalgic peanut butter and jelly sandwich, a grilled cheese sandwich with tomato soup, or a jammed packed gluten free veggie wrap smothered with honey mustard or another fun condiment are good ways to sneak vegetarian dishes into your weekly menu –without much thought or effort. 

Try one or two vegetarian dinners a week.  Planning vegetarian meal for dinner doesn’t have to be a challenge, and can actually be fun. Check out the vegetarian, gluten and allergen free recipes at BeFreeForMe.com or ask friends if they have any favorite recipe they want to share. Before you know it you’ll have several vegetarian recipes that become “go to” recipes and some of your stand-by favorites!

Start small, by making substitutions. If you’re not keen on eating vegetarian, for health reasons try to at least limit the amount of red meat in your diet by replacing it with chicken, pork or shrimp. Other substitutions include making chili with additional beans and/or ground turkey meat rather than ground beef or substituting chicken with tofu in a favorite stir-fry dish.

Get creative. Have fun with discovering new gluten and allergen free vegetarian dishes! Many ethnic foods are meatless and wonderful; beans are plentiful, full of fiber and are a cost-effective meal; try unknown vegetables and fruits, unfamiliar gluten free grains and beans, nuts and soy.  Enjoy exploring healthy new tastes and dishes!

 



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