Daily Truly #Gluten Free Diet

It occurred to me today that there are now quite a few of us following the TGF diet. I thought it might be an idea if we all wrote down a quick example day’s menu so others can draw some inspiration when starting out or just needing some ideas.

We all have our individual strategies – I hear a lot of them but no-one else does and I haven’t time always to pass them on. Do you think we could all share some menu ideas, please? If you can, please use the comment box, or email to me and I will list them for you. I think they would be really useful and I look forward to some new ideas myself! If no time for a whole menu, please give us a tip or a favourite easy meal idea.

Thanks in advance from everyone.

Here’s a quick daily version from me to start us off:

Breakfast is a bowl of fresh fruit (chopped apple, pear and berries), with mixed nuts, seeds and dried fruit and a dash of non citric acid/ascorbic acid juice – usually pineapple from Sainsbury’s with a muffin if I have made some. Sometimes just the muffin with some honey and berries and the juice.

Snacks – nuts, seeds and fresh fruit if I haven’t had them for breakfast, otherwise a couple of whole carrots and hummus dipped whilst standing near the fridge often (naughty me!)

Lunch is what I may have had in a sandwich without the sandwich – so tinned or wild-caught salmon with mayo (Stokes) or mashed avocado, a few prawns, some cooked beef strips etc on a plate with salad leaves, cherry tomatoes etc or I take a couple of leaves off a little gem or iceberg lettuce and use that as a wrap. Otherwise, left overs from the night before. Sometimes an omelette or 2 boiled eggs

Snack: another muffin, slice of muesli bread, some nuts and fruit maybe or a boiled egg eaten like an apple

When working on clinic days, snack at about 6pm on Sainsbury’s or M&S vegetable crisps (something shop-bought – yay!)

Tea: grass fed beef, lamb or sea fish eg Sainsbury’s frozen seabass/sea trout/line-caught cod and lots of veggies either stir-fried in olive oil with some spices, roasted with herbs and seasalt or just steamed and plonked.

Supper: – if hungry, another snack of the same ilk as above or some crumble or baked fruit with honey if I have made some – usually I make a massive one and have that for breakfast too!

OK – what do you do?


23 thoughts on “Daily Truly #Gluten Free Diet

  1. Breakfast – similar to yourself or a baked appple with some honey, seeds and walnuts on it. Followed with courgette almond bread with homemade jam or peanut butter and honey. I have tried eating a little quark cheese ( low fat cream cheese for the last week and seem to be getting on ok with it so have had that on the almond bread). Glass or 2 of fruit juice.
    Lunch – packed lunch at work – mixture of beans with vegetables and salad leaves in an orange and cider vinegar dressing. My favourite lunch at the moment is chopped avocado, raw chopped asparagus, walnuts and spicy salad leaves in apple balsamic vinegar. Followed with a banana, some fresh or dried fruit or a homemade coconut bar ( Made with creamed coconut melted in hot water, a tbsp honey, seeds and chopped dried fruit – mix together and place in a container to set). Mug or 2 of green tea.
    Tea – lentil casserole in 1/2 a baked or steamed squash – Simmer lentils till nearly cooked, add veg and whatever spices you fancy ( rosemary, sage, thyme and bay, or coriander, cumin and chilli and some tomato paste) Simmer till veg are cooked. Another favourite dish in this house is sweet potato and a mixture of veg lightly fried with kaffir leaves, garlic and cumin seeds then finish cooking in coconut milk. Serve with gram flour pancakes.
    Fresh Fruit/ yoghurt for pudding
    Snack on nuts and nut butters, dried fruit, cashew pancakes and drink lots of fesh ginger tea ( slice fresh root ginger in a cup and add boiling water and a little honey if you like it sweet.)
    Have been vegetarian for over 30 years but last week started eating a little lambs liver casseroled in veg to help boost iron and nutrient levels – it better had make a difference!

    • Apple balsamic vinegar sounds nice – where do you get that from, Caroline? Recipe for the gram and cashew flour pancakes, if poss please? And good luck with the liver – can’t quite bring myself to do that one even though I know I should!

  2. A tip for cooking pumpkin or squash – cut with a small hack saw or saw – is so easy. Or slice the top of the pumpkin, scoop out the seeds, 1/2 the squash scoop out any seeds. If small enough place in a little water in a pan and simmer for 10 mins to soften then finish baking in the oven – or place in the oven from the start and bake for longer. the pumpkin makes a great serving bowl and the skins, if originally washed well can be eaten as well. If you can grow your own try growing the baby bear pumpkins they are quite small so easily fit in a sauce pan or oven whole and serve 2 people. If using for adding to bread mixtures the pumpkin/ squash can be sliced and pureed after cooking this way, i find the skin can be pureed with the flesh.

  3. I’m new to this diet so am still pretty unadventurous – I WANT to eat more vegertarian meals so will make an effort on that this week. I struggle with variety at breakfast, lunch is a salad or soup and dinner is, well something with me new favorite thing – celariac mash, it’s fantastic!

    Am intrigued by the bread and pancake chat so am going to have a go at them this weekend and also wasn’t aware vinegar was allowed so that will make my salad’s more interesting!

    • Tried to buy celeriac yesterday to make your mash, Jo, and couldn’t get any. Rats! Yep, vinegar is OK. I avoid it as I am not sure about the production of cider and wine vinegar as I react to both wine and cider because in the former, wine is stored in ex-grain spirit barrels which contaminates it and in the latter, barley is often added to cider unless it is pure apple cider. Rats again. No time yet to check out the methods – can anyone shed any light on vinegars for us, maybe…?

  4. mostly big bowl of histamine low fruits in the morning, either baked or raw.
    Some salad, fish or grassfed beef and some histamine and lectin free veggies for lunch and about the same at night.
    For some easy cooking I can recommand Ella Elizabeth’s the red wine headache cookbook. Its a histamine low cookbook, but very adaptable to going grain free too (if you haven’t any other intolerances as well 🙂 )

  5. ps: variations to celeriac mash: add some brocolli to it and mash it together or stir some green peas through it
    Also, my granny used to grill it a bit in the oven, so you get a crunchy crust on it.. nomz!

  6. My dietary restrictions mean that my meals are quite limited and repetitive.

    1. Usually for breakfast, the juice of half a lemon with half a teaspoonful of unrefined grey French salt in warm water; followed by half a pink grapefruit; followed by a small helping of blueberries with ground almonds and ground pumpkin seeds, together with home-made almond milk. (I make this by soaking a cupful of ground almonds overnight in 2.5 cupfuls of water.) Sometimes the blueberries are replaced with 8 or so prunes.

    2. For lunch (the main meal of the day), it’s always a casserole (slow-cooked overnight as a rule). Either lamb or beef (organic, grass-fed) or wild rabbit or wild venison. Usually with onions, garlic, squash, celery, courgettes; and stock from cooked vegetables. I also add a couple of teaspoons of unrefined French salt and probably a couple of teaspoons of rosemary (oregano and tarragon used to be options, but both disagree with my current supplements, so at present rosemary is the only herb I tolerate). Fresh garlic and other vegetables are added when serving: perhaps more courgettes, broccoli or spinach. Before and during the meal I have a glass of warm water with the juice of 1/4 lemon (to aid digestion and to take my supplements).

    3. For the evening meal it’s usually avocado plus vegetables, either freshly cooked or cold from lunch; on alternate days (not every day) I have either wild Alaskan salmon (from Sainsbury’s) or mackerel. (I can no longer tolerate white fish – and farmed fish, of course, is not an option, so farmed salmon is out.) This is served with more fresh garlic and olive oil. As at lunch, I also have a glass of warm water with the juice of 1/4 lemon.

    I don’t usually have snacks and can’t really understand the need for them, as I rarely feel hunger. However, sometimes I might have fruit as a snack. The choice is limited: if I have blueberries at breakfast I may have prunes as a snack or vice-versa; very occasionally I have an apple (as long as it’s organic and not a sweet variety). Most of my food is organic.

  7. Thanks to Zoe, who sent this one in…

    This is what I’m having, just in case there are any new ideas in here for others…
    Breakfast- tesco wild alaskan smoked salmon (£12 for 4 packs so good value), fruit, omega seed mix with raisins
    snacks- any kind of nuts and dates, vegetable crisps
    lunch- salad with avocado, tesco cartons of organic chickpeas or haricot beans (these contain only water, no added preservatives) or line caught tinned tuna
    dinner- grass fed meat or seafood with either sweet potato, roasted butternut or wild rice, plus other cooked/stir fried vegetables- eg courgettes, onion, broccoli
    Appletiser to drink as a treat- only apple and sparkling water, nothing else. Also Innocent smoothies, again nothing extra added.
    That’s it I’m afraid- not very inspiring!

    • I think I am starting to see we are all eating pretty much the same things – we now need some recipes – I will get on it asap!

      By the way, Sainsbury’s sparkling apple juice is fine to have too and is probably cheaper than Appletiser!

      • You might have inspired me to try wild rice. I bought a packet and then couldn’t bring myself to cook it – I know it is listed as a safe food but it looks so unsafe!
        Cashew nut pancakes – so so simple to make, Be careful my gluten eating partner prefers them to his demon ones so I have to hide them.
        In a blender goblet put – 100g cashew nuts, 100ml milk ( any type will do), 1 egg, 1/2 tsp bicarbonate of soda and a pinch of salt- Blend till smooth and creamy. – cook as for normal pancakes makes about 16 small ones – I made the batter a little runnier and managed a few big ones ( the size of the frying pan base) which were great for filling with mushrooms and leeks in spicy youghurt and rolling. For a sweet pancake add 1 tbsp sugar to the batter.

        Made some coconut yoghurt over the weekend –
        Heat up milk as per Mickis directions in the breakfast book. Add a 50g sachet of Barts creamed coconut to the warm milk – make as instructed.

      • I did the same for ages – I actually threw two packets away before I plucked up the courage – well, it looks so ricey! A strong taste – let us know how you get on and what you do with it.

        Re coconut yogurt, sounds yum. I get mixed results with it sometimes (usually when I am doing it too quickly as usual), so your addition of the creamed coconut sounds a great idea to thicken it up. Great tip, thank you.

  8. Whats the difference between rice and wild rice. Why is wild rice allowed….?

    • Wild rice is not rice – it is an aquatic grass and, as far as I know and can find, contains no gluten at all – yay! Is allowed on Dr Osborne’s original food list when I asked him and is therefore on the yes list in the TGF ebook. Some people may have an issue with it as it could technically be classed as a seed, but it is truly gluten free. Makes a nice change.

  9. My diet too is quite limited and very repetitive too, as I avoid yeast, soya, diary, most nuts,seeds and coconut.

    So for Breakfast, I have an omelette
    For my morning snack, I have carrots
    For lunch, I have beef & bean burgers (homemade with chilli, onion, spring onion, ginger) or fish burgers (homemade) – fish, potatoes, chilli, onions, ginger
    For dinner, its mainly seabass & salad or Beef/Lamb and vegetables
    For an evening snack – I have sponge cake – made from potato flour,olive oil,eggs,sugar, vanilla

    Not too exciting, so I really would be interested to see other options

    • Ah, it’s never just about the gluten, is it, but also what the gluten-caused leaky gut has also allowed through? Are you on the leaky gut protocol now, Julie? I think I have done that since our last chat so ask me if needed; the idea is to try and get the gut healed and stop more sensitivities developing if we can.

      I think that sounds really nice. Do you batch make and freeze the fish and beef burgers? I would love to make fish burgers but can’t do the spuds yet. Like the idea of the sponge cake – do you think it would work with a different non-potato flour?

      Thanks for your contribution. Some good ideas coming out. We are a creative lot in the face of food adversity!

      • I’m experimenting with blending cooked beans for a flour replacement. Used Black beans and cocoa for a chocolate cake last night and it worked quite well. – I tend to be a throw it in a bowl and see what happens baker – rough measurements – 1 tin black beans, 100ml water, 100ml oil, 4 oz sugar, 3 tbs cocoa pinch bicarb of soda, 2 eggs, 1 egg – blend together with a hand blender – add more liquid of any form if very thick. I cooked it in a microwave for 5 mins. Have read that white beans work well for a plain sponge cake but best to use a lot of vanilla or lemon etc to mask the bean flavour.

      • How creative, well done! Not sure on the number of eggs there, was that 1 or 2?

      • OOps sorry 2 eggs!

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