7 Easy Everyday Gluten-Free Swaps

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Have you recently made the shift towards going gluten-free? Just like organic, high-fiber or grain-free, if a food is marketed as gluten-free it doesn’t necessarily mean it’s healthy. I’ve got seven easy everyday gluten-free swaps you can make on your plate below!

There’s a lot of debate out there on if going gluten-free is beneficial for your health if you don’t have a known gluten allergy or sensitivity. I’ve found when there’s conflicting information, it depends on who you ask.

Here’s what I do know.

It’s important to be aware of how food is affecting your body so that you can be your biggest health advocate. Any time I’m working with an individual client, I’ll have them food journal what they ate and how they felt throughout the day.

More often than not, when a client is struggling with GI issues, gluten is a common culprit. How do we know? By moving towards a minimally processed, whole food diet these foods tend to be naturally gluten-free. When the processed, fiber-less starches are replaced with whole grains and vegetables, 9 times out of 10 the bloating, gas, etc. is naturally taken care of on its own.

Whether or not you intentionally go gluten-free is up to you. However, if you are prioritizing a more nutrient-rich diet to boost your health from the inside out, I’ve got seven of my favorite everyday gluten-free swaps below!

Grains/Pastas

Swap couscous swapped for quinoa – I grew up eating couscous. It’s so good! When I became more aware of what was on my plate, I started swapping couscous (which is basically pasta) for quinoa. Quinoa is one of the few sources of complete plant-based protein and naturally high in fiber for a more nutritious gluten-free swap!

Related recipe: Veggie Thai quinoa salad

Swap orzo swapped for brown rice – Oh how I love orzo. My mom used to make it with butter, parmesan cheese and parsley. For a similar texture and shape, try swapping orzo for brown rice which is going to be naturally gluten-free and high in fiber to help stabilize blood sugar levels.

Swap traditional pasta for lentil or brown rice pasta – this is one my favorite healthy swaps to make. Instead of traditional white pasta, swap for lentil or chickpea pasta for a boost in protein and fiber! One of my favorite quick dinners is lentil pasta with a jar of marinara sauce, sauteed spinach and nutritional yeast. Done in less than 15 minutes!

Related recipe: 5 ingredient nut-free pesto pasta

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Baking

Swap all-purpose flour for a combination of almond flour and gluten-free oat flour – this is the ONLY flour mixture I use when baking. If you can get the ratio right, it’s a fantastic substitute that results in a moist texture. PSA: gluten-free all-purpose flour is not necessarily more nutritious. It just means there’s no gluten in it.

Almond flour is made from, well, almonds so it’s a great source of protein and healthy fats. It helps keep the baked food on the lighter, fluffier side. Oat flour is full of fiber and helps soak up the moisture in the recipe. It can be quite dense which is why I like to use a combination of both flours.

Related recipe: Chunky monkey superfood banana bread muffins

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The ratio I have found to work best is 2 cups all purpose flour = 1 ¼ cup oat flour + ¾ cup almond flour. To get that “rise” out of a recipe, it’s best to add about 1 teaspoon baking soda with 1 teaspoon of apple cider vinegar.


TIP: Coconut flour is not an equal substitute. It quickly absorbs liquid, meaning you’ll need a lot less coconut flour than regular flour. I haven’t ventured too far into coconut flour territory since I’m not a huge fan of the slightly gritty texture.

Asian Flavor

Swap soy sauce for gluten-free tamari or coconut aminos. If you’re looking to minimize highly processed soy foods, this is a great healthy swap for you. I love cooking with coconut aminos for a gluten and soy-free alternative in my stir fry or to dip my sushi rolls in.

Related recipe: Veggie glow vegan sushi

Breading

Swap traditional breadcrumbs for almond meal or crushed corn flakes. Breadcrumbs are used in a variety of different ways, including oven “fried” food and as a binder in loaf recipes. Instead of using traditional breadcrumbs, make the healthier swap for almond meal in binder recipes, or crushed corn flakes when you’re really looking for that crunch on the outside.

Related recipe: Moroccan-spiced quinoa cauliflower burgers

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Mexican

Swap flour tortillas for corn tortillas or romaine lettuce shells. Mexican cuisine is one of my favorites, and it doesn’t always have to be an indulgence. Your favorite tacos or enchiladas are always going to be healthier when made at home! Try swapping regular flour tortillas for corn tortillas if going gluten-free or for a nutritious option, opt for a romaine lettuce shell.

Related recipe: Lentil walnut tacos with a pineapple mango salsa

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Happy swapping!

-Carly Paige

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The Cookbook You'll Actually Use

Plant-Based Cookbook Simply Swapped Everyday - FitLiving Eats by Carly Paige

Simply Swapped Everyday

Simply Swapped Everyday is your guide to elevating the everyday through mindful methods, ingredient swaps and over 75 plant-powered recipes. Cooking healthy foods at home has never been easier or more delicious!

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Hi! I’m Carly Paige, a culinary nutrition expert and chef who believes that healthy doesn’t have to be frustrating, boring or restrictive. I’m here to show you how through my Simply Swapped Method so that you can feel more energized and confident from within. You’ll find tips for focusing on nutrition in the kitchen, along with plant-powered, gluten-free recipes that proves healthy can be delicious.

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