Discover delicious gluten and dairy-free meal prep ideas for breakfast, lunch, and dinner. Healthy, easy, and satisfying recipes await!
Delicious and Easy Recipes for a Healthy Lifestyle!
This week, a full gluten and dairy-free meal prep is shared, offering a variety of options for those seeking healthier eating habits. The meal prep includes recipes for breakfast, lunch, dinner, and condiments, providing a comprehensive guide for anyone looking to incorporate gluten and dairy-free meals into their diet.
Key timestamps highlight the different meal components, starting with breakfast at 00:43, followed by lunch at 03:22, dinner at 05:21, and condiments at 07:19. This structured approach allows viewers to easily navigate to their desired meal prep sections, making it convenient for those with busy schedules.
Overall, the meal prep focuses on creating flavorful and nutritious dishes that cater to dietary restrictions, ensuring that eating healthy can be both enjoyable and satisfying. This resource can be particularly valuable for individuals aiming for weight loss or those with specific food intolerances.
Deliciously Wholesome: Your Ultimate Guide to Gluten and Dairy-Free Meal Prep for Every Craving!
Hello guys welcome back to another video as always I am so so excited to have you guys here you guys been giving me really good responses to the meal prep videos and I did a poll on my Instagram and you guys said that you wanted more full meal ideas as opposed to meal shortcuts and ingredient prep and it was almost a dead split between dairyfree for the week and.
Gluten-free for the week and I had a bunch of you in my DMs asking me for both a gluten-free and dairyfree prep one thing I will say is if you are avoiding gluten or dairy it’s so important to know why I will say that there are times when patients definitely benefit from a gluten-free dairyfree or both a gluten and dairy free diet but at.
The same time we also don’t want to be avoiding these food groups unnecessarily especially when these foods are from high quality sources prepared properly they can actually contribute a lot of benefit to a diet but with that being said let’s just jump right into the video so I did break them down into a breakfast lunch and dinner idea and of.
Course they’re all high fiber high protein whole food focused meals so for breakfast I decided to do a salmon and D frittata I still wanted to have some sort of carbohydrates s so I decided to do a gluten free crust using sweet potatoes so I just cooked a Japanese and purple sweet potato in the oven I just roasted it at about 400° until it was.
Soft and once it was cool enough to handle I just scooped out the flesh I saved the skins for leftovers and I added a little bit of salt to taste this is such a great crust because once The verata Cools down you get some resistant starch from the sweet potatoes plus I love using purple sweet potatoes it is so high in antioxidants and polyphenols.
It’s also delicious and then I wanted to add in some veggies and whenever I add in veggies to a egg bake I always pre cook them first you just want to cook out a lot of the moisture so I did do a leak I’ve been trying to get more alien vegetables into my diet they’re so great they’re naturally into microbial they’re great for feeding the good gut bacteria.
And they have sulfur containing compounds which are so beneficial for your health so I just started by sauteing that with half of an onion that I had left over and of course you guys know me I love mushrooms so I did both some white and shitake mushrooms one thing I will say is if you are planning to eat this warm I would keep the.
Mushrooms in if you’re planning to eat it cold and not warm it up in the mornings I would leave the mushrooms out I just find that on the days that I had it as leftovers and I didn’t heat it up mushrooms gave me kind of a rubbery texture so for the egg base I did seven eggs and a little bit of soy milk you can really use any non-dairy milk you.
Want you guys know I like using Eden organic soy milk because it’s just two ingredients organic soy beans and filtered water and then I did want to add a secondary protein source and I thought that I would do salmon I try and get fatty fish in my diet at least a few times a week it just really helps with getting enough Omega-3s and most people.
Are not getting enough most of us have a really skewed omega3 to Omega 6 ratio and bringing that ratio back into balance is so important for our health ideally we would want about a 1: 1 to 1:4 ratio and most of us are nowhere near that and it’s so important for immune system Health inflammation all of those things I really like using Dill.
With salmon I think the flavors pair really well together I also added some salt and pepper and I just bake that in the oven for about 30 minutes at 375 definitely want to check and make sure the inside is cooked but you don’t want to overcook it cuz cuz then the eggs will become tough another thing I will say is that if you have muffin tins I.
Would do this in muffin tins I just think that it’s going to bake a lot easier I did find the outside was a little bit overbaked the inside was a little bit underbaked but that’s also the joy of just experimenting in the kitchen this was such a great breakfast to have on hand like I said you can eat it warm or cold I usually head it with.
An avocado every morning just to bump up the fiber but yeah super delicious okay and then moving on to lunch you guys know I have been loving sheet pan meals lately and I really like to just use seasonal produce so I started by chopping up some carrots sweet potato squash and Brussels sprouts roasting.
Them on a tray I really just like to use a bunch of different veggies and I find if I cut them in pretty even pieces they cook at about the same time like I said I’ve really been trying to get more cruciferous vegetables in my diet and I’ve just been loving brussels sprouts they’re always on sale when I go to the grocery store and I switched out the.
Seasoning this week I did some rosemary thyme salt and pepper and avocado oil and I just laid those on a baking tray and I baked them at 400° for about 45 minutes now for my protein you guys know I love chicken thighs but a few of you have been asking me if I can do more chicken breast recipes and to be honest I hardly ever cook chicken breast so.
This was a learning experience I did see how you can make shredded chicken in the instant pot and I really wanted to try it out also I’ve been trying to use my instant pot more so I just seasoned some chicken breast and I just steamed it in the instant pot I do think I slightly overcooked it it but with chicken I never want to undercook it I just don’t.
Want to take the risk anyway I just let that cool off and then I shredded it and added it to the sheet pan I will say I think that I overcooked it a little bit and this is where I kind of like to release the expectation of perfect meals I know with Instagram Pinterest you can get this idea that every meal has to be super aesthetic and super perfect and.
This definitely wasn’t the best meal I’ve ever made I will say that but it was delicious I also ended up just making a tahini dressing to go on top and I will say you definitely need the dressing the chicken breast is on the dryer side so you want a nice creamy dressing and whenever I’m making a dairyfree dressing I love using tahini.
So I just made it with chahini some brine from some pickled onions just for some extra flavor but you could also just use some apple cider vinegar I added in some mustard and maple syrup I like to do kind of a maple mustard dressing a little bit of salt and this made such a good addition to the sheet pan bake.
All right you guys have seen me make a variation of this meal so many times but it is truly the definition of if it’s not broke don’t fix it and we’ve talked about this before on this channel but decision fatigue can really hinder you when it comes to trying to stay on track with your nutrition and one thing I will say about this recipe is I love how.
Versatile it is you can really swap out any veggies that you have on hand you can switch up the spices you can switch up the grain that you use as a base for my cooking fat I used some fat that I had gotten off of some bone broth and and then for my spices I did tumer cumin coriander oregano silent cinnamon and then I had some fresh ginger that I had.
Frozen for making ginger shots so I added that in as well I always just like to let the spices bloom in the cooking fat for just a few minutes you do have to watch them so they don’t burn but it really helps to bring out the flavor and then I added in my grains of choice here I did some white rice and mung beans that I had soaked overnight and then I.
Added in all my veggies I did carrots parsnips and leaks but this recipe is so versatile you can really just do one cup of grain 3 to four cups of vegetables and and then three cups of cooking liquid here I did bone broth and coconut milk guys are looking for my bone broth recipe I did post that on my Instagram it takes 2 hours in the instant pot.
Three ingredients it turns out super gelatinous every time I love using it in soups and stews cuz it’s so mineral dense plus it adds amino acids like Proline glycine glutamine that are so good for gut health and then to make it creamy I did add in some coconut milk you can either do this or just add more liquid and do tahini instead right at.
The end I also love using that to make it creamy and then I also just broke in some combo again it’s a sea vegetable it’s super nutrient dense and it adds a ton of flavor and then for the protein it’s actually a decent amount of protein between the bone broth and the mung beans but I also added in some shredded chicken so you have protein from the.
Mung beans bone broth chicken it’s also delicious it’s one pot and it makes just a really quick and easy dinner during the week did still want to include a few condiments one thing I I have been making is pickled onions they’re so easy I just started by making the brine with.
Some water salt maple syrup and apple cider vinegar one question I often get is are fermented foods the same as pickled foods you still eat the pickled foods and get the probiotics and the answer is no they’re not the same thing with pickling the Tangy taste comes from whatever vinegar you’re using versus when you ferment food the Tangy taste is.
Coming from the actual fermentation process and the microbes so you’re not going to get the probiotic benefit from eating something like Pickled ginger or pickled onions unless they’re prepared in a fermented way they’re still delicious nonetheless and they still add so much flavor to your dish and then one other condiment that I’ve been loving is.
Marinated beets now you can totally cook the beets from scratch I just buy the pre-cooked beets that are just steamed in water peeled it just makes them so easy and I like to just marinate these in some balsamic vinegar olive oil salt and pepper love including beads in my diet they are so high in antioxidants polyphenols they’re also great for.
Supporting liver function cardiovascular health cognitive function they’re high and pain so they’re great for supporting digestion they’re also really great for helping to support blood flow and I also made a big batch of my lemon ginger turmeric shots I ended up posting this on a real on Instagram so if you guys want to go check out the recipe it will.
Be up on my Instagram that does bring us to the end of the video as always I hope you guys got some value let me know if you’re going to give any of the recipes a try also let me know in the comments of what you guys want to see more of I love your guys’ feedback if you’re new here make sure to subscribe because we would love to have you here every.
Weekend and I will see you guys in the next video bye
