In many ways, Top Chef star Gregory Gourdet’s new cookbook arrives on bookshelves at the perfect time. After a year in which we found ourselves grounded at home, “Everyone’s Table: Global Recipes for Modern Health” presents us with a much-needed guide for eating healthier. Amid a conversation about equity in the food space, it presents us with globally inspired dishes that should be staples in every American home. At a time when mental health is top of mind, Gourdet also opens up about how his sobriety.
When Gourdet entered recovery, he not only audited his life but also his pantry. Now, he’s sharing the concept of “modern health,” as well as the recipes from his own kitchen, with the world. This is a healthy cookbook that isn’t about exclusion; as Gourdet points out, fried chicken makes the cut, and there’s even a whole chapter about dessert.
“There’s a full desserts chapter in the book, and I think the fried chicken and the example of the pineapple cake, which has almost three cups of sugar in it,” he recently told Salon. “It’s maple syrup and coconut sugar, which are far better sugars, but at the same time, it’s still sugar.”
“It’s about having a great alternative to some of the ingredients within that recipe and not eating it every day. Of course you can enjoy fried chicken every once in a while,” he continued. “The fried chicken in the book has an African-inspired marinade. It’s got some habanero. It has a nice spice to it. It’s coated in tapioca starch, and it’s fried in avocado oil. It’s a little healthier. It’s definitely still a decadent item, but with a few tweaks, you can have something a little bit healthier on the table.”
What Gourdet presents us with is a way to eat healthy that not only makes us feel good but also is 100% attainable. This is exactly how Gourdet cooks in his own home, even when he doesn’t feel like cooking.
RELATED: Click here to purchase a copy of “Everyone’s Table: Global Recipes for Modern Health”
“When I’m at home, I’m busy. I don’t want to cook. I have a small apartment. I don’t want to get the kitchen dirty,” he said. “The way I cook at home is really inspired by these dishes that are in the book. They’re super easy to make, for the most part. You can pretty much shop at your local grocer for most of the ingredients.”
When Gourdet recently appeared on “Salon Talks,” we talked about the new season of Top Chef, how he got sober and tips for eating healthier at home. To learn more, read or watch our conversation below.
This transcript has been lightly edited for clarity and length.
It goes without saying that if our readers aren’t lucky enough to have tried your food, they’ve seen you on TV. Can you tell us about your experience shooting Top Chef?
I’ve been on Top Chef numerous times. I’ve competed twice. I think my first season was about six, seven years ago. Time flies. Currently, I am featured as a judge and mentor to our current season, which was filmed in Portland, Oregon, last fall, right smack dab in the middle of the pandemic.
Is there anything you can tease us for the rest of the season?
I think I thoroughly enjoyed watching the season, and it’s a little different with being a judge and not being a center figure and watching myself the entire time because I’m not competing. I get to just really dive into the other chefs, and I get to watch it as a spectator, as well. Even though we were there and seeing things happen, there’s a lot that happened with the chefs that we didn’t see. I’m watching a lot of it for the first time, like with the other viewers. I think we’re going to see some really cool challenges come up, and we’re going to see some really beautiful, iconic locations in Oregon and in Portland, and some really great ingredients being featured.
I think as it thins out, it definitely gets harder. I know that for a fact, and the critiques get a little bit more challenging. We’re going to see the chefs really push themselves. I truly think Top Chef is a story about perseverance and endurance and really tapping into yourself. I think we’re going to see some really great food from some of these chefs. It’s a really diverse cast, and they all come from different culinary backgrounds and different ethnic backgrounds, so it’s going to be really fun to see the rest of the season.
Speaking of endurance and perseverance, that’s your personal story, as well. Your new cookbook starts off with a story about a car crash. I was wondering if you can tell us a little bit more about that because that’s not necessarily an expected way to start a cookbook.
The book starts at the beginning, and the beginning for me isn’t memories of cooking with my mom as a child. My book is a health book, and it is based on the style of eating that I’ve enjoyed for the past 12 years. I wanted to explain how it came to be. It’s a diet-centered book because it is geared to dietary distinctions. It’s gluten-free, it’s dairy-free, it’s soy and legume-free, it’s grain-free for the most part and it’s refined sugar-free.
At the same time, it’s really inspired by global flavors, having a global pantry, spices from around the world, chilis from all around the world, both year-round produce and seasonal produce. It’s really a book that everyone at the table can enjoy. You don’t have to be on any kind of special diet to enjoy the book. I feel like oftentimes books have said that, but you’re left kind of reading the recipes or eating the recipes and you feel like something’s missing or you’re eating something “healthy.”
For me, it really started with my story of recovery. After fighting a seven-year battle with drugs and alcohol, I decided I wanted to get my life back together. I wanted to take some steps forward to just pick myself up. That included the first step of getting sober, then kind of getting healthy. A really pivotal point in my life was this tremendous car crash that I had in California about 13 years ago. The funny thing is, that really wasn’t what got me sober, but that was definitely one of those moments where you look back in your life and you realize that 100% I could have died in that car crash.
I was wearing my seatbelt, thank God. The car flipped over in the air. It was totaled. I was arrested immediately. It could have been a pretty traumatizing thing, but I walked away unscathed. It’s one of those things — when you look back at your life and you take stock — you’re like, “Hey, that really was something that I’m extremely grateful I’m still alive today.” I’m grateful for that. It just helped trigger my recovery — and here we are.
I have been gluten-free and dairy-free for about a decade. At the same time, I’m a chef who works at different types of restaurants. I’ve been able to travel the world and eat all different types of foods. When I’m at home, I’m busy. I don’t want to cook. I have a small apartment. I don’t want to get the kitchen dirty. The way I cook at home is really inspired by these dishes that are in the book. They’re super easy to make, for the most part. You can pretty much shop at your local grocer for most of the ingredients. The other ingredients, you just keep in your pantry. Maybe go to your Asian or Caribbean grocer once a month and just stock up on these ingredients, and just create beautiful, interesting food that’s full of flavor, that’s full of life.
At the same time, as a professional chef, I want to give people lots of tips and tricks to up their game. It’s definitely written with the home cook in mind. The recipes are extremely detailed and extremely explained, a step-by-step process — because I want everyone to be successful in recreating them.
Thank you for being so open and honest with your story. Addiction is a prevalent issue in the industry. What advice you would give others who are struggling, as well?
Sure. My addiction was definitely founded working in the kitchen. I mean, it starts earlier. Since high school, I was experimenting with drugs, and in college I was a very vigorous recreational drug user. Honestly, a lot of my friends are in recovery because of that experience. We’ve all moved to separate states, but a lot of us are in recovery — our own recovery.
It really was working in kitchens in New York City and that period of my life that really coincided with the worst of it. The first time — the pinpoint of the start of my addiction — I consider, I remember the first day I was late for work because I had drunk too much the night before. I clearly remember that day. I really can point to that day as the first day of a seven-year battle that just got worse over time, which was really bad for the last two years. It was an era of “you work really hard and you play really hard.” We would work 12, 14 hours a day, oftentimes off the clock. It was a very high-pressure situation.
I worked in fine dining, Michelin stars and New York Times stars. It was a very high-pressure situation, where perfection was absolutely expected. It was the standard. To counteract that, you go to the bar, and it’s New York City. The bars are open till 4:00 a.m. To counteract working hard, I definitely played hard. Oftentimes, when my friends would responsibly go home at four in the morning, I would go back out with people who had even less responsibility than I did and maybe even more penchant for drug use than I did.
I think a lot of conversations have happened nationally over just health and wellness and mental health and addiction and recovery in the industry. I feel the counterbalance to all of that today is openly talking about sobriety in the industry, making sure that we make space for discussions about mental health and really changing the way the industry looks. I think we’re still deeply in those conversations with a huge industry reckoning — with workers saying that they’ve been treated unfairly over the past many, many years of them working. The younger generation — that’s our current workforce — and a lot of chefs who have had a lot of trauma or have come out of these crazy experiences and how that impacts their leadership.
I definitely think the conversation is changing. I think it’s really important that we just destigmatize addiction in the industry. I’m very grateful to be a part of a group called Ben’s Friends, which is specifically a recovery group for people in the hospitality industry.
The new book was also born out of recovery. That included going to CrossFit and adopting the paleo diet, which you still more or less follow today. The new cookbook is categorized as “modern health.” Can you explain exactly what you mean by “modern health?”
Modern health is a term that came out with, I think, the paleo diet. I think the paleo diet was really, really big 10 years ago. I think CrossFit was really big 10 years ago, and that’s how I stumbled into it. I think modern health to me just really means being able to make some smart choices — not feeling like you’re being restricted, not feeling like you can’t have some things that you enjoy.
Really, what it truly means to me is understanding that while Mother Nature makes all these amazing things that have nutrients that come out of the earth — not all of them are the best foods for you. It’s really about focusing on the plants and the proteins and all the amazing ingredients that are truly the healthiest. The superfoods: kale, sweet potatoes, organic meats, all those types of ingredients that you can truly have as much of it as you want. All the ingredients featured in my cookbook are based on the top 100 superfoods.
It’s understanding that when we talk about something like grapeseed oil, which is an extremely chemically processed ingredient and it’s made by a harsh chemical process, and instead use something like avocado oil, which is just avocado squeezed, which is a far more natural ingredient. Making these small switches and being confident that having these best ingredients, you can eat as much of them as you want.
One of our readers’ favorite foods is — not surprisingly — chicken. First, you have a fried chicken recipe in the book. How can fried chicken be healthy?
This is what I mean by modern health. It’s just being comfortable that what you’re eating makes you feel good or you’re happy about it — and we can still enjoy the foods that we love. There’s a full desserts chapter in the book, and I think the fried chicken and the example of the pineapple cake, which has almost three cups of sugar in it. It’s maple syrup and coconut sugar, which are far better sugars, but at the same time, it’s still sugar.
It’s about having a great alternative to some of the ingredients within that recipe and not eating it every day. Of course you can enjoy fried chicken every once in a while. The fried chicken in the book has an African-inspired marinade. It’s got some habanero. It has a nice spice to it. It’s coated in tapioca starch, and it’s fried in avocado oil. It’s a little healthier. It’s definitely still a decadent item, but with a few tweaks, you can have something a little bit healthier on the table.
You also have an entire section where you have different kinds of sauces and blends that we can make at home. Do you have any tips or tricks for making sauces healthier in our diets?
There’s a huge sauce chapter in the book actually, and there’s a huge pantry section. It’s sauces, there’s a fermentation chapter, there’s a pickles chapter, there’s a spices, spice mix chapter. I personally love those chapters because those are all things you can make and keep in your fridge. Oftentimes, they feature ingredients like fish sauce and great spices and chilis, and a lot of them are shelf or pantry-stable or fridge-safe for a week — maybe even a few months if it’s a pickle or a ferment.
Oftentimes, having those ingredients on hand is an easy way to just spice up anything. If you have a simple roasted chicken or even just some sauteed chicken thighs, you can just grab the chili-lime sauce, the Vietnamese-inspired chili-lime sauce. It’s fish sauce and garlic and chilis and lime juice, and it’s pungent and it’s funky and it’s a little bit spicy. A few drops of that on your chicken, and you have a pretty delicious dinner made in just a few minutes. All my sauces — all the sauce work in the book — are definitely featured with alternative ingredients. They have that health-mindedness in mind, from using tamari instead of soy sauce, from using prunes and dates instead of sugar, to really get those nutrients in there.
5 Simple Steps to a Healthy Pasta Dinner
Whether you are trying to lose weight or just want to eat healthy, pasta tends to be considered taboo. But you don’t have to ban pasta altogether or even demote it to “Cheat Meal” status; In fact, an Italian study published in Nutrition & Diabetes in July 2016 found that eating pasta was linked to a lower chance of obesity.
But before you start piling up the pasta, keep in mind that the servings Italians eat are much smaller than what you see on a plate in the US. And while the 23,000 study participants who ate pasta regularly were more likely to have a healthy body weight, they also followed a healthy Mediterranean diet.
The good news is that spaghetti and meatballs, penne primavera, and even lasagna can all be healthy options for your dinner if you eat healthily from the start. The key is to choose the healthiest ingredients – and some of the tricks below can help you cut down on calories and fat without losing taste!
1. Choose the right pasta
Let’s start with the basics: the pasta itself. The most important factor to keep in mind is that you should choose pasta made from whole grains.
Pasta is naturally low in fat and high in carbohydrates. Whole grain or whole wheat pasta contains the nutritious layers of the grain that add heart-healthy fiber to your dish (these grains have been removed from regular white pasta). Because of this, whole wheat pasta is digested more slowly, which helps keep blood sugar levels constant and keep you feeling full longer.
When buying pasta, always check the ingredients list and look for whole wheat flour listed as the first ingredient. And remember that while whole wheat pasta is healthier, you still need to be careful about your portion sizes. Uncooked pasta has about 100 calories per ounce; this corresponds to about ½ cup cooked. A large, hearty bowl can add up to hundreds of calories, so make sure you determine the right serving size for your daily caloric intake and serve accordingly.
2. Do the vegetable swap
One way to enjoy a larger serving of your favorite pasta dishes – without calorie overload – is to swap out flour-based pasta for vegetable pasta. Cut the vegetables into “noodles” with a spiral cutter or vegetable peeler, fry them for a few minutes and top with the sauce of your choice. Zucchini, carrots, parsnips, and butternut squash all go well with pasta dishes.
3. Volume with vegetables
You just can’t do without your pasta? That’s okay. You can enjoy flour-based pasta while keeping the calories under control (and packing in the diet) by using vegetables to add volume to your meal. Start with a healthy base of whole wheat pasta, then stack up vegetables like spinach, onions, peppers, pumpkin, zucchini, eggplant, peas, mushrooms, and broccoli.
You can lightly sauté or steam vegetables that have been cut into pieces or strips, and then toss them in after pasta cooks or add them to a homemade sauce.
4. Pack protein
Now that you’ve covered pasta and fresh vegetables, it’s time to add lean protein. Skinless chicken (grilled, baked or sautéed) transforms pasta into a filling main course in no time at all. Steamed, grilled, or sautéed shrimp are another delicious choice to top off your pasta.
Even meatballs can be a healthy pasta topper when made with lean ground chicken or turkey. Or go vegetarian by using nuts and legumes as a base, like in this meatless meatball recipe.
5. Pasta Sauce Matters
The final step is to countersink your bowl. Before you add a generous portion, you should be careful: Sauce can quickly turn a pasta dish from healthy to fatty. If it comes out of a jar, read the label to check the fat and sodium levels. As a general rule of thumb, choose a variety that has no more than 75 calories, 3 grams of fat, and 150 milligrams of sodium per serving. Cream sauces like Alfredo or Carbonara tend to be high in fat and calories, so sticking to a simple tomato sauce is usually a safe bet.
You can also get creative and homemade, which is a smart way to control the amount of sodium in your dish. Simply combine low-sodium canned or tomato cubes with fresh herbs such as basil and oregano and simmer in a saucepan on the stove. Or toss pasta with a little olive oil, minced garlic, and a squeeze of lemon or lime juice for a light, fresh taste. If you’re in the mood for a heavier sauce, you can also make a recipe lighter without losing the convenience flavor. Try it out with this fettuccine faux-fredo that uses beans for a creamy texture while reducing fat at the same time.
Additional reporting from Brianna Steinhilber and Margaret O’Malley.
10 of Our Top Plant-Based Recipes Under Ten Ingredients From March 2021
These vegan recipes are easy and delicious! All of these recipes keep the ingredient count below 10 so you know they are affordable, simple, and easy! Don’t forget to check out our quick and easy recipe archive!
We also strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest meat-free, vegan, plant-based and allergy-friendly recipe source to help you get healthy!
1. Coconut chia pudding
Source: Coconut Chia Pudding
Despite their small size, chia seeds are a nutritional powerhouse: they’re packed with omega-3 fatty acids, antioxidants, calcium, fiber, and protein. When mixed with liquid, the high fiber seeds resemble tapioca pudding, but with many other nutritional benefits, including boosting energy, aiding digestion, and stabilizing blood sugar. This coconut chia pudding by Lena Ropp is absolutely delicious with all fruits and berries.
2. Simple 20 minute garlic noodles
Source: Simple 20 Minute Garlic Pasta
This simple 20 minute garlic pasta from Kristen Genton is super easy to make and takes around 20 minutes to make. If you are a garlic lover this is definitely for you. You can also caramelize some onions and add them to the mixture as well. The possibilities are endless with this easy 20 minute garlic pasta!
3.Mexican oatmeal (creamy avena)
Source: Mexican Oatmeal (Creamy Avena)
Make this authentic Mexican oatmeal (creamy avena) by Mitch and Justine Chapman for an incredibly tasty start to the day. With just 5 ingredients, it’s perfectly sweet, creamy, and rich in flavor. You have to try the secret ingredient!
4. Zucchini pizza bites
Source: Zucchini Pizza Bites
Zucchini grows in abundance in our garden and is so versatile, healthy and aromatic! It’s also easy to preserve or freeze to enjoy all year round. We add frozen zucchini to smoothies, ice creams, fresh zucchini I add to desserts like brownies and of course we love zucchini noodles and zucchini oatmeal. Without fat and a lot of fiber, it is also loaded with significant amounts of vitamin B6, riboflavin, folic acid, C and K, and minerals. Yummm! These Zucchini Pizza Bites from Lena Ropp will be one of your favorite snacks. Perfect low-carb pizza fix, ready in the oven in just 10 minutes!
5. Chocolate crispies
Source: Chocolate Crispies
Sara Oliveira’s Chocolate Crispies muesli can be enjoyed at any time of the day!
6. Spicy roasted chickpeas
Source: Spicy Roasted Chickpeas
These flavorful roasted chickpeas from Hayley Canning are the most addicting snack of all time. They are perfectly hot, crispy and of course so delicious. Best of all, they’re high in fiber, high in protein, low in fat, and couldn’t be easier to make! Simply mix the chickpeas with olive oil and spices, then roast them in the oven. You really are that versatile. Not only do they taste great as a healthy snack, they can also be added to salads and pasta dishes.
7. Whole grain pan of focaccia
Source: Whole Grain Focaccia Pan
If you’ve always wanted to bake bread yourself but got overwhelmed by the idea, start with this whole grain pan focaccia from Sheela Prakash. Focaccia is the most beginner-friendly bread there is, and this one it is infinite. Because all you need is to stir a few things together in a bowl. Let this disheveled batter sit for a few hours, then toss it in the refrigerator for a little rest. While most bread recipes have a strict schedule, this one doesn’t. Just leave it in the fridge for 8 and 48 hours – it’s ready and waiting for you!
8. Chocolate cashew spread
Source: Chocolate Cashew Spread
Gentle and rich, this chocolate cashew spread by Namrata Edward Kshitij is a nice edible gift. Just get some pretty little jars, fill them with this chocolaty goodness, and share them with loved ones.
9. Lentil pancakes with leftover vegan dal
Source: Lentil Pancakes with Leftover Vegan Dal
Lentil pancakes with leftover vegan dal by Priya Lakshminarayan are a powerful nutritious recipe made with leftover dal. They make a healthy vegan breakfast / snack recipe!
10. Jaffa cake
Source: Jaffa Cakes
These Jaffa Cakes from Aimee Ryan have a spongy bottom, an orange jelly center and are coated in crispy chocolate.
Learn How To Make Plant-Based Meals At Home!
It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and More! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.
For those of you who want a more plant-based diet, we strongly recommend that. to download Food Monster App – With over 15,000 delicious recipes, it is the largest herbal recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.
Here are some great resources to get you started:
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How to Make Any Dish Gluten-Free
When looking up recipes, are you only looking for gluten-free ones and then feel limited by your choices? Whether you’re gluten-free by necessity or by choice, it’s easy to take any recipe and turn it into a gluten-free one. Believe me i know When I first went gluten free it felt daunting. I had to learn to cook gluten-free, which felt like I couldn’t eat bread, pasta, flour or anything! Baking was even more of a challenge. After learning what foods contained gluten, how to read labels, and what to swap outs for, it all became very manageable. Not only did I find gluten-free dishes delicious, I even preferred most of them to their gluten-filled versions. Let me show you how easy it is to make any dish gluten-free.
1. Become a gluten free guru
A little knowledge can go a long way. If you’re cooking for someone who is gluten-free, you need to know what foods contain gluten so that you can avoid them. Most people know that wheat, barley, and rye contain gluten, but so do many products you might not have thought of, such as soy sauce, beer, and many processed foods. Once you have learned what foods and products contain gluten, you will learn about all the foods that do not contain gluten. There is probably more to it than you think, and once you know your options, you won’t feel like you are missing out on the foods you love.
2. Read recipes
To convert a recipe to gluten-free, you must first read through the recipe and look for ingredients that contain gluten. Does the recipe call for flour? Does the dish contain sauces such as soy sauce, hoisin sauce or teriyaki sauce? Does the recipe use breadcrumbs, pasta, or cereals? Read through the recipe and circle all items that contain gluten. These are the ones you need to replace. Next to these items, write down the substitution you will use to make the recipe gluten-free.
For example, let’s say you really want to make vegan fish and chips. You could make a gluten-free recipe like this tempeh “fish” and chips, or you could take this vegan fish and chip recipe and make it gluten-free. Looking at the recipe for possible gluten-containing ingredients, one would circle the soy sauce, the vegan “fish” sauce and the panko breadcrumbs. These are the 3 ingredients you would have to swap out to make the dish gluten free. All you have to do is buy a gluten-free tamari or soy sauce, use a vegan “fish” sauce labeled gluten-free, or make your own and use gluten-free breadcrumbs or cornmeal in place of the panko. That’s it! Now you can enjoy this recipe and have it gluten free too.
3. Turn the flour over
If a recipe contains flour, it can easily be swapped out for gluten-free flour. Most recipes call for all-purpose flour or whole wheat flour, both of which contain gluten. My favorite flour for everything from vegan omelets to breaded tofu chops to thick sauces and sauces is chickpea or chickpea flour. It’s high in protein, inexpensive, and has a great taste. See 7 Ways To Use Chickpea Flour In Holiday Meals: From Breakfast To Dessert. There are many gluten-free flours to choose from, including teff, quinoa, soy, amaranth, millet, bean and nut flours. Check out these 5 unusual gluten-free flours that are high in protein. If you don’t want to stock up on many different flours, consider buying or making your own gluten-free flour mix that you can use for cooking and baking.
Flour is the main ingredient that makes the difference between regular baking and gluten-free baking. Find out everything you need to know about baking with gluten-free flour in 7 tips for gluten-free baking and the ultimate gluten-free vegan baking substitute guide.
4. Gluten-free cereals
Many people on a gluten-free diet choose rice as their grain of choice. Rice is great, especially brown rice, but that doesn’t mean you have no choice. Barley and couscous are out, but instead there is millet, amaranth, fava, teff, buckwheat and quinoa. Each grain has its own taste and texture and is a delicious, healthy, and hearty alternative to rice. Try this veggie bowl of quinoa, red lentils, and amaranth protein patties with spicy avocado mayo and Mediterranean Spartan Strength millet. Get more recipes and guides in 8 incredible ways to cook millet, what are ancient grains and why you should eat them, and your guide to cooking perfect whole grains.
5. Bread and breadcrumbs
You may think bread is the hardest food to give up, but you don’t have to live without it. If you do it yourself and would like to bake your own bread, we have a lot of help for you. Check out Gluten Free Sandwich Bread Making Tips, How To Make Raw Gluten Free Sandwich Bread, Gluten Free, Quinoa Garlic Bread Nibbles, Ooh La La Gluten Free French Bread, Gluten Free Ciabatta Bread with Garlic and Rosemary, gluten-free multigrain rolls, English buckwheat muffin rolls, and even gluten-free cookies and mushroom sauce. Or you can skip baking and buy gluten-free bread. Read about the best gluten-free bread options for the best brands available.
Breadcrumbs are also out of the question. You can eat breadcrumbs if they are gluten free. Commercial gluten-free breadcrumbs are available or you can make your own. Put leftover gluten-free bread (whether bought or homemade) in a food processor and store the crumbs in storage bags in the freezer. It’s also a great use for gluten-free baking attempts that didn’t go as expected. You can even make gluten-free panko crumbs by pulsing corn flakes crumbs in a food processor. Other breadcrumb substitutes include cornmeal, quinoa flakes, and oatmeal that have been certified gluten-free. All of these are perfect binders for burgers, vegetarian breads, and vegan meatballs.
6. Wrap it up
Also, don’t think you’re going to miss out on Taco Tuesdays or great wraps. Whole wheat flour tortillas might not be an option, but you can use corn tortillas to make tacos, tostadas, enchiladas, or even Mexican lasagna. Make all kinds of tamales with corn husks. Or, skip the grains entirely and wrap your favorite foods in vegetables. Salad, cabbage, kale and Swiss chard are perfect wraps for a delicious and healthy meal. Try this one Wraps with grilled artichokes and quinoa salad, Raw zucchini wraps and learning How to Make Raw Vegan Vegetable Filled Collard Wraps. See 7 ways to make gluten-free and grain-free tortillas and wraps for more recipes and ideas, including how to make gluten-free crpes.
7. Use your noodle
There is not only gluten-free pasta, I think it also tastes better than the one made from wheat or white flour. Pasta made from other grains is heartier and healthier. Whether you’re making mac and cheese, spaghetti with vegan Bolognese sauce, rich vegan soba soup, or street pad Thai, there’s a gluten-free noodle that’s perfect for the job. You can buy gluten-free pasta or make it yourself. To see all of your options (and there are many of them), check out Gluten-Free Pasta Options and What You Can Cook With It and 7 Wheat-Free Noodle Options for Your Favorite Dishes.
8. Full of flavors
Gluten-free grains are denser, so you’ll need to increase the amount of ingredients you use to add flavor. Make sure you have a pantry of seasonings and gluten free seasonings. Have lots of flavor on hand by stocking up on condiments and spice mixes. There are gluten-free versions of soy sauce, tamari, hoisin sauce, vegan Worcestershire sauce, barbecue sauce, and more. In addition, many spices, sauces, and toppings are naturally gluten-free, such as hummus, guacamole, salsa, cucumber relish, and hot sauce. Check out 10 Spices That You Should Always Have And How To Use Them In Meals. Just be sure to read the labels to make sure there isn’t any gluten hiding. You can also learn to make your own condiments so you can choose the ingredients. Learn how easy it is to make healthy, homemade organic ketchup and the healthiest homemade barbecue sauce in the world.
9. Avoid seitan
For me, cutting out seitan was one of the toughest steps to go gluten-free. Seitan is made entirely from gluten, which is why it is called “wheat meat”. Vital wheat gluten, which is used to make seitan, is found in so many products and recipes. A burger can be made from chickpeas, but it can also contain vital wheat gluten to give it a chewy texture and keep it together. You need to read labels and recipes really carefully. I missed seitan so much that I worked for over a year developing a recipe for a gluten-free version of it. Try my V-Meat, V-Chicken and V-Turkey, vegan, gluten-free meats that can be used in any recipes that require seitan.
Many seitan dishes can also be prepared with other gluten-free ingredients, including vegetables, beans, legumes, tofu, and tempeh. Try the gluten-free side of dishes like jackfruit Philly cheesesteaks, gluten-free Italian sausages with black-eyed peas, and portobello mushroom steaks.
10. Stay healthy
Just because you can buy gluten-free cakes, cookies, and other convenience products doesn’t mean you should. At the very least, you probably shouldn’t be eating them all the time. Focus on whole, naturally gluten-free foods. Plan your meals with tofu, tempeh, and mushrooms. Fill your plates with a rainbow of vegetables and fruits. Satisfy your hunger with legumes, nuts, and seeds. Make your own healthy, homemade veggie burgers like these Roasted Beet Burgers and these Pizza Burgers. Learn how to make different vegetable bowls for every type of taste like this soy maple tempeh bowl or this Mexican bowl over spaghetti squash. They’re most likely gluten-free to improve your health, so make sure to eat healthily beyond gluten.
Sure, it takes some time and practice to learn what and what doesn’t contain gluten and to switch to a new way of cooking. But the more you do it, the easier it becomes and you will forget that it was ever a challenge.
Leading image: Red lentil amaranth protein patties with spicy avocado mayonnaise
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