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specialized diet
gluten-free diet
Nutrition
definition
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.
footnotes