Nutrition: Gluten Free Diet

Gluten is found in the endosperm of these grains: wheat, oats, rye, spelt and barley. The gluten-free grains include: amaranth, buckwheat, teff, millet, brown rice, and corn. Quinoa, while not wholly gluten-free, is usually well tolerated by individuals with celiac disease . Spelt, a common substitute for wheat, contains a moderate amount of gluten. There are a growing number of largely gluten-free pastas available made from corn, quinoa, rice and buckwheat. Gluten-free flours made from amaranth, garbanzo, brown rice and buckwheat are also available.

• breakfast:
» cooked grains (quinoa, millet, cornmeal porridge) with maple syrup, fruit or nuts
» rice cakes with fruit and nut butter
» eggs and potatoes
» tofu scramble, rice or tofu and vegetables
» mochi and yogurt and fruit
» wheat-free muffins or pancakes (buckwheat, rice flour or cornmeal)
» dried or stewed fruits, nuts

» beverages: herbal tea, milk, soy milk, diluted fruit juices or amazake

• lunch:
» fresh vegetable salad: lettuce (romaine, Boston, butter, red or green leaf), radicchio, spinach, kale, chicory, chard, mustard or collard greens, nasturtium leaves, borage leaves, carrots, mushrooms, tomatoes, cucumber, squash (zucchini, pattypan), cabbage, jicama, radishes, fresh herbs (parsley, chives, oregano, thyme, basil, sage), flowers (nasturtiums, borage, red clover, calendula)

» choose one: fish, poultry, lamb, beef, lamb, cottage cheese, yogurt, tofu, tempeh, nut butter, hard cheese, eggs, lentils, beans

» choose one: potato, rice, gluten-free bread, rice cakes or crackers

» other suggestions: soups (bean, vegetable rice, miso/vegetable, green pea); gluten-free pasta (buckwheat soba, quinoa, corn); unfried spring rolls made from rice paper wrappers filled with rice, sprouts, egg, tofu, vegetables, etc.

• dinner:
» choose one: fish, poultry, lamb, beef, lamb, cottage cheese, yogurt, tofu, tempeh, nut butter, hard cheese, eggs, lentils, beans and rice

» choose one: millet, rice, eggplant, sweet potato, yam, peas, potato, squash (acorn, hubbard, butternut)

» vegetables: artichoke, asparagus, beets, broccoli, Brussel sprouts, carrots, chard, cabbage, celery, daikon, etc. or fresh vegetable salad as listed in lunch

» other suggestions: soups (bean, vegetable rice, miso/vegetable, green pea); gluten-free pasta (buckwheat soba, quinoa, corn); unfried spring rolls made from rice paper wrappers filled with rice, sprouts, egg, tofu, vegetables, etc.