Gluten Free? One Meal at a time!

When I first discovered I had issues with gluten I discovered that if I concentrated on one meal at a time it was much more manageable.  Breakfast being the first meal of the day was where I started.


Working and being pressed for time I tried to do make ahead b-fasts that I could grab and go or I run the risk not having anything at all.


Oatmeal, eggs, fruit, dairy are all good options.   I tend to stay away from boxed cereal as there are sugars to contend with, not to mention it’s a processed food with added preservatives.  Breakfast burritos (use scrambled egg instead of meat) on corn, coconut or rice tortillas are another option, as are egg sandwiches.  


Experiment and find a good pancake mix/blend that you like and mix a double batch.  Freeze the extras between pieces of waxed paper and stuff in a zip top baggie.  In the morning, a quick cycle in the toaster and you’re ready to go.  Sometimes I add a scoop or two of protein powder to the mix to amp them up.  Once warmed, a smear of jam or nut butter and you're ready to face the day. 


This refrigerator oatmeal recipe is by far my favorite.  There are so many variations and add ins.  Nuts, raisins, goji berries are favorites in my home.  While the recipe indicates that they should be used within a day or two, I usually make a weeks worth at a time.  Use up what you have in the fridge and cupboard.  It’s fast, easy and inexpensive.  And that’s the good thing. 


A quick lunch is also a VERY good thing because I am sure that you/ like me, have a million and one things to do and stopping to fix a wholesome lunch isn’t always one of them.  Working in a food market, it seemed that I was always grabbing a frozen “something” and it finally dawned on my to try and make my own.  So, #2, meals are rice bowls.


Just like the oatmeal, I make a weeks’ worth at a time, and pop them in the freezer.  By lunchtime they have thawed and they go in the microwave (if you prefer) for a minutes or so.  Voila!  Lunch on the go.  PS.  The best thing I did was invest in a rice cooker.  Best $20 I spent 6 years ago. :)




    •    1/4 cup uncooked old fashioned rolled oats

    •    1/3 cup milk of choice

    •    1/4 cup yogurt of choice, the thicker the better!

    •    1-1/2 teaspoons dried chia seeds

    •    1 teaspoon honey, optional (or substitute any preferred sweetener)




In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, and sweetener, if using.. Put lid on jar and shake until well combined. Remove lid, add fruit, add-ins,  spices and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled. 

*Kim's note:  I use the very freshest ingredients I can find, and this allows me to make a weeks worth at a time.  Experiment, and obs...if it smells or tastes off, discard and make a new batch!



These make a quick lunch or a nice side dish for dinner. 



1# rice, your choice.  My fave is  Lundberg’s Wild Rice Blend.

1-2 bags frozen veggies (or fresh, if in season)

6-8 freezer safe containers

Braggs Liquid Amino’s, tamari or soy sauce, optional

Cooked meat, fish or egg optional.


Cook your rice according to your cooker’s (or the package) instructions.


Divide rice evenly into your containers, about 1/2 to 3/4 cup per container.  I usually get about 6-10 per one pound package of rice, depending on the kind of rice.


Spritz the rice with Braggs (or other) and pile on your veggies and cooked protein, if using.  Give the veggies another spritz, and pop on the lid, freeze or refrigerate till you’re ready.

I'm not a fan of microwaves, but these can certainly be heated in there if you wish.  I will sometime just allow to that during the morning at room temp, and eat cool as a salad.  And of course, you can reheat in the oven or on the stovetop in an appropriate container.   


These are incredibly versatile, considering all the add-in’s and/or spices options available.  A sprinkling of curryand a bit of chicken is really tasty, as is cheese or nutritional yeast.  A chopped, hard boiled egg and some tamariand you’ve got Chinese takeout, no preservatives, added sodium or hidden MSG. 







Apple Pie

•    1/2 teaspoon cinnamon or apple pie spice

 •    1/4 cup unsweetened applesauce, (or chopped apple)




    •    1-2 teaspoons maple syrup (more or less to taste) to replace honey in original recipe

    •    1/4 cup blueberries (or enough to fill jar)




    •    1 tablespoon cocoa powder

    •    1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)



    Peanut Butter Banana    

    •    1 tablespoon peanut butter (may substitute PB2 powdered peanut butter)

    •    1/4 cup diced ripe banana, or enough to fill jar (approx. half of a small banana)



Fruity Vanilla

    •    1/4 teaspoon vanilla extract

    •    1 tablespoon fruit jam, preserves, or spread

    •    1/4 to 1/3 cup fruit, fresh or frozen (cut berries in half), or enough to fill jar