Delicious gluten-free dinner recipes and dietary tips

　　

What is gluten-free? Benefits and precautions of cutting out wheat

In recent years, the gluten-free diet has been gaining attention as health consciousness has grown.

Originally, it was used as a therapeutic diet for people with gluten allergies , but now many people are practicing it in the hopes of improving their health and losing weight.

However, many people may feel that they "don't know what to eat" or "are worried about starting suddenly."

This time, we will explain in detail everything from basic knowledge about gluten-free diets to safe and effective ways to practice them .

Arm yourself with the right knowledge and start living a healthy gluten-free life.

Definition of gluten-free and the benefits of giving up wheat

Gluten-free is a diet that does not include the consumption of gluten, a protein found in wheat .

Gluten is a sticky substance formed when wheat flour is kneaded with water, and it plays an important role in creating the elasticity and chewiness of bread and noodles. Avoiding foods containing gluten is said to have various health benefits .

In the United States, it is said that one in 130 people suffers from celiac disease , a wheat allergy, and some survey results have shown that in Japan, 20-30% of people have gluten antibodies without even realizing it. For these people, going gluten-free is not just a health method, but an essential dietary therapy.

One of the main benefits of going gluten-free is that it helps prevent a sudden rise in blood sugar levels . Because wheat flour is a refined carbohydrate, consuming it causes a rapid rise in blood sugar levels, leading to excessive insulin secretion. This leads to fat accumulation and causes obesity.

Additionally, gluten has the ability to affect the pleasure center of the brain , making it easy to become addicted to wheat products and leading to overeating. Going gluten-free can help you break this cycle of overeating. Furthermore, from the perspective of traditional Chinese medicine, wheat is said to have cooling properties for the body .

During the manufacturing process of wheat products, vitamins and minerals necessary for metabolism are lost, which reduces the efficiency of nutrient absorption and makes you more susceptible to chills and swelling due to a slowdown in metabolism.

This is why many people who go gluten-free report feeling less bloated and more refreshed . The impact on the digestive system cannot be overlooked. Our bodies are not adept at completely digesting refined wheat products. Undigested food can stick to the inner walls of the intestines, inhibiting nutrient absorption and potentially causing discomfort such as constipation, diarrhea, and chronic fatigue.

It is recommended to avoid sudden changes and to implement them gradually.

Just because you're interested in going gluten-free doesn't mean you have to suddenly cut out all wheat products.

Registered dietitian experts also recommend a gentle approach known as "wheat-free." This involves avoiding visible wheat products without worrying about trace amounts of gluten found in seasonings. Specifically, this approach focuses on substitutions, such as replacing bread with rice at breakfast or choosing 100% buckwheat soba noodles instead of pasta. The greatest benefit of this approach is that it can be continued without stress.

Excessive restriction can easily lead to a backlash, making it difficult to achieve long-term health benefits. Because eating is both a source of enjoyment and happiness , it is important to choose a method that you can continue without straining yourself.

Also, rather than "eliminating" wheat products, by thinking of "replacing" them with other foods, particularly rice, you can obtain health benefits while still maintaining a satisfying meal.

For example, simply replacing your breakfast toast with rice balls, your lunch ramen with pho, and your snack cookies with Japanese sweets will be enough to make you feel the benefits .

When starting out, we recommend trying it for a short period of one to two weeks at first. The key to success is to continue at a comfortable pace while checking changes in your physical condition and your satisfaction with your diet. It is far more important to steadily establish a habit than to make sudden changes.

Beware of indigestion and body chills

When going gluten-free, it's important to take precautions against indigestion and chills . Suddenly cutting out wheat products can cause temporary changes in digestive function. Changing familiar foods can temporarily destabilize the intestinal environment and disrupt nutritional balance. It's especially important to actively incorporate vegetables, brown rice, and beans into your diet to avoid deficiencies in the dietary fiber and B vitamins you're consuming from wheat products.

It is also important to consciously choose foods that warm the body. Use root vegetables, warm soups, and spices that warm the body, such as ginger and garlic, to prevent catching a cold.

Furthermore, to prevent nutritional deficiencies that often occur with sudden dietary changes, it is important to maintain a balanced diet. By combining staple foods (rice and grains), main dishes (meat, fish, eggs, beans), and side dishes (vegetables, mushrooms, seaweed) in a balanced manner, you can ensure you are getting all the nutrients you need. Protein and good fats are especially important nutrients for maintaining body temperature and immune function, so be sure to pay attention to consuming them. Chewing your food thoroughly is also very effective in preventing indigestion. Try to chew each bite at least 30 times, which promotes saliva secretion and aids digestion.

Also, by creating a relaxed environment when eating and taking your time to savor your food, you can reduce the strain on your digestive system.

Rice is not the enemy! A moderate amount of carbohydrates is necessary

Some people who practice gluten-free diets avoid carbohydrates in general, but this is a big misconception.

Carbohydrates such as rice are an essential source of energy for our bodies , and consuming them appropriately is essential for maintaining good health.

In fact, a survey conducted by a registered dietitian who has provided dietary advice to over 7,000 people has shown some interesting data: while many people say they gained weight from eating too much bread, only a very small number say they gained weight from eating too much rice. This is thought to be due to differences in the digestion and absorption of rice and bread. Because rice is a grain food, it is digested and absorbed relatively slowly, and blood sugar levels rise only slowly.

On the other hand, wheat products such as bread are finely processed and are absorbed quickly, which can cause a sudden rise in blood sugar levels.

Additionally, the eating style known as "mouth seasoning," which is a characteristic of Japanese cuisine, also contributes to stabilizing blood sugar levels. By mixing rice and side dishes together in the mouth, the rate at which carbohydrates are absorbed naturally slows down . For this reason, there is no need to be afraid of consuming a moderate amount of rice when practicing a gluten-free diet. Rather, actively utilizing rice as a high-quality carbohydrate will help you achieve a healthy gluten-free lifestyle.

The recommended amount of rice per meal is about the size of your palm. By choosing brown rice or multigrain rice, you can take in more nutrients and expect even more health benefits. A lack of carbohydrates can lead to a decrease in concentration and increased fatigue .

In particular, because the brain uses carbohydrates as its main source of energy, adequate carbohydrate intake is essential for maintaining thinking and judgment. By focusing on a balanced diet while also practicing gluten-free eating, you can build a healthy and sustainable lifestyle.

How to choose gluten-free ingredients

The most important point for a successful gluten-free diet is to choose the right ingredients . Even if an ingredient appears to be gluten-free at first glance, it may actually contain wheat in the manufacturing process, so you need to check carefully.

In addition to avoiding wheat products, it is also important to deepen your knowledge of alternative ingredients that will allow you to enjoy meals while maintaining a balanced nutritional diet .

This time, we will introduce in detail everything from tips on choosing ingredients to expanding the range of dishes you can make when living a gluten-free lifestyle. Armed with the right knowledge, you can achieve a safe and delicious gluten-free lifestyle .

Beware of surprising foods that contain gluten

The most important thing to be aware of when practicing gluten-free is the presence of hidden gluten .

While obvious wheat products like bread, pasta, and udon noodles are easy to spot, gluten can also be lurking in some surprising foods. The first thing to be aware of are seasonings , and wheat is used in many soy sauces in particular. Most commercially available soy sauces use wheat in the manufacturing process, so if you are strictly following a gluten-free diet, you will need to choose "tamari soy sauce" or "soy sauce that is labeled gluten-free."

Also, some miso products contain wheat , so be sure to check the ingredients label.

You should also be careful with curry and stew roux. Many commercially available rouxes use wheat flour to thicken them , and contain gluten. If you make them yourself, you can enjoy gluten-free curry or stew by using rice flour or potato starch instead of wheat flour. Processed foods, such as sausages and ham , may also contain gluten. Since wheat flour is often used as a binder, it is important to check the ingredient label before purchasing.

Similarly, there are processed seafood products such as fish paste and kamaboko that contain wheat.

Wheat-derived ingredients are sometimes used as stabilizers and emulsifiers in ice cream and Western confectioneries.

In particular, many chocolate products contain wheat, so choose authentic chocolate with a high cocoa content or purchase products that are labeled gluten-free.

Even more surprising, gluten can be found in cosmetics and medicines . Particular care should be taken with products that may be ingested, such as lip balm, toothpaste, and supplements. If you are sensitive to gluten, we recommend that you make it a habit to check the ingredient labels on these products as well.

When checking the ingredient list, pay attention not only to the word "wheat," but also to terms such as "gluten," "malt," and "barley."

Also, if the product is labeled ambiguously as "vegetable protein" or "modified starch," it is important to contact the manufacturer directly . To ensure safety, it is most important to obtain reliable information, even if it takes some effort.

Expand your cooking options with recommended substitute ingredients

A gluten-free diet isn't just about avoiding wheat products; it's also about finding delicious, nutritious alternatives .

Fortunately, there are now a wide variety of alternative ingredients available, and with a bit of creativity, you can enjoy delicious meals that are just as good as traditional cuisine.

By choosing the right substitute ingredients, you can increase the variety of your meals while maintaining a balanced nutritional diet . Basic substitute ingredients include gluten-free grains such as rice. In addition to rice varieties such as white rice, brown rice, and mochi rice, 100% buckwheat soba and buckwheat flour are also excellent choices.

Corn flour and tapioca flour made from corn, as well as ancient grains such as quinoa and amaranth, as well as barnyard millet and foxtail millet, are also highly nutritious and can add variety to your cooking.

When it comes to vegetables, root vegetables are especially recommended. Potatoes, sweet potatoes, and taro can be used as staple foods and can make for a hearty meal.

Pumpkin, lotus root, and yam can also be used in a variety of dishes, allowing you to enjoy their natural sweetness and texture .

The basic sources of protein are meat, fish, eggs, and beans. Beans, in particular, are excellent plant-based protein , and soy products (tofu, natto, soy milk, etc.), as well as adzuki beans, chickpeas, and lentils, are also foods that you should actively incorporate into your diet. Nuts also contain high-quality protein and fat, and can be used as an accent in dishes .

Rice flour, millet, coconut flour, etc.

Rice flour is the easiest substitute for wheat flour.

Rice flour can be used in making bread and sweets just like wheat flour, and you can enjoy its unique chewy texture. When used as a batter for tempura or fried chicken, it gives a crispy finish and remains delicious even after it cools. When choosing rice flour, pay attention to the differences in particle size depending on the purpose, such as baking or cooking. Finely ground rice flour for baking is suitable for making cakes and cookies, while slightly coarser rice flour for cooking is better for thickening tempura and stir-fries.

Additionally, choosing a product made with 100% rice flour ensures gluten-free diets . Quinoa is a particularly noteworthy grain. Native to South America, quinoa is known as a "superfood" and is a complete protein containing all essential amino acids. Its unique, crunchy texture makes it enjoyable in a variety of ways , including salads, soups, and risotto-style dishes. Amaranth, another grain cultivated since ancient times, is rich in iron and calcium . Its small grains can be mixed with rice or added to soups to enhance its nutritional value.

Traditional Japanese grains, such as barnyard millet and foxtail millet, are also gaining popularity. Coconut flour (coconut flour) is becoming increasingly popular as a low-sugar, protein-rich alternative. Made from dried coconut flesh, it has a distinctive sweet aroma and flavor. When used to make pancakes, muffins, and other sweet treats , it offers a naturally sweet and moist texture. However, because it is highly absorbent, we recommend starting with about half the amount of rice flour and adjusting accordingly.

Almond flour is another great alternative. It's made from finely ground almonds and is packed with healthy fats and protein . When used in cookies and cakes, it creates a rich, flavorful, and satisfying sweet treat .

How to use dedicated gluten-free foods

Due to the recent gluten-free boom, many specially processed foods have appeared on the market. By making good use of these products, you can enjoy delicious gluten-free meals without spending a lot of time.

However, there are some tips for choosing and using gluten-free pasta, so it's important to know how to use it effectively . Gluten-free pasta is made from rice flour or corn flour and can be cooked in the same way as regular pasta. The cooking time and texture differ from regular pasta, so it's important to follow the instructions on the package when cooking. Overcooking will ruin the texture , so be sure to keep it al dente.

Gluten-free bread requires special care in storage .

Because it tends to dry out and become harder than regular bread, we recommend storing it in the freezer after purchase and thawing only the amount you want to eat. When toasting, lightly misting it with water will help keep it fluffy and fluffy. Gluten-free condiments are also becoming more and more available. Alternatives to soy sauce include condiments made with coconut amino acids and rice koji, which offer a flavor similar to traditional soy sauce.

In addition, using gluten-free miso paste and dashi stock will greatly expand the range of Japanese cuisine you can make. Gluten-free confectionery mixes are convenient for making sweets. They contain a well-balanced blend of multiple flours, making them easy to make even for beginners.

There are many different types of mixes available on the market, such as pancake mix, cake mix, and cookie mix, so you can easily enjoy making sweets. There are also an increasing number of gluten-free frozen foods available.

Gluten-free versions of frozen pizza, bread, and gyoza wrappers are also available, making them useful for meal planning on busy days.

However, since the prices are often higher than regular products, it is important to consider your budget when making your selection. When purchasing special foods, be sure to check the ingredient label .

Even if a product is labeled "gluten-free," it may be made in a factory that uses wheat in the manufacturing process, and there is a possibility that trace amounts of gluten may be mixed in. If you are looking for even greater safety, we recommend choosing a product made in a dedicated factory .

Gluten-free Japanese recipes

Japanese cuisine is gaining attention as a powerful ally for a gluten-free lifestyle .

Japan's traditional food culture, with rice as the staple food, has always had a low reliance on wheat, making it possible to naturally avoid gluten in meals .

However, modern Japanese cuisine often contains gluten in soy sauce, miso, tempura batter, etc., so some ingenuity is required.

This time, we will introduce recipes that allow you to make gluten-free dishes while still maintaining the deliciousness of traditional Japanese cuisine . By making good use of alternative ingredients such as rice flour and buckwheat flour, you can create Japanese dishes that you can enjoy safely .

Tempura and kakiage made with rice flour

Tempura is one of the most representative dishes of Japanese cuisine, and is generally made with a batter made from wheat flour . However, by using rice flour, you can create delicious tempura with a crispy texture that is a little different from traditional tempura . Rice flour tempura has the characteristic of remaining crispy even when cooled, and retaining its deliciousness over time . Here we will introduce how to make basic rice flour tempura batter.

The ingredients are 100g rice flour, 20g potato starch, 130ml cold water, and a pinch of salt.

Using cold water is the key to making the batter crispy. Put rice flour, potato starch, and salt in a bowl and mix lightly. Add the cold water all at once and mix thoroughly .

Unlike wheat flour batter, rice flour batter does not become sticky even if it is overmixed , so it has the advantage that even beginners can easily make it. For vegetable tempura, eggplant, pumpkin, bell peppers, and shiitake mushrooms go well with rice flour batter . Cut the eggplant in half lengthwise and make diagonal cuts, and cut the pumpkin into slices about 5mm thick.

The temperature of the frying oil should be kept at 170-180°C , and the battered vegetables are gently placed in the oil and fried. The trick to making kakiage is to cut the vegetables into small pieces . It can be made by combining thinly sliced ​​onions, julienned carrots, shredded burdock root, mitsuba, etc. Lightly coat the vegetables in rice flour, then coat them in the batter and add them to the oil in bite-sized pieces .

You can also make delicious shrimp tempura using rice flour . Remove the shrimp's vein and cut the end of the tail diagonally to remove the moisture. Make several cuts on the belly side and stretch it out straight , then coat it in rice flour batter and fry it.

You can also make the tempura sauce gluten-free . Combine 200ml of dashi stock, 50ml of mirin, and 50ml of tamari soy sauce, bring to a boil, and garnish with grated daikon radish and grated ginger. Tamari soy sauce is wheat-free soy sauce, characterized by its rich, umami flavor .

Rice flour tempura is of course most delicious when it's freshly fried , but it's also perfect for bento boxes because the batter doesn't get sticky even when it cools. Also, careful control of the oil temperature will ensure a crispy, light finish. If you add too much at once, the oil temperature will drop, so try to fry small amounts at a time .

Healthy dishes such as daikon mochi

When it comes to Japanese a la carte dishes, vegetables are particularly recommended as gluten-free options.

Daikon mochi is a popular and nutritious dish that allows you to enjoy the natural sweetness and chewy texture of daikon radish. By using rice flour instead of wheat flour, you can enjoy the traditional taste while still being gluten-free .

Here's the basic recipe for making daikon mochi. Peel and grate 300g of daikon radish, then lightly drain the water . Draining it too much will result in a poor texture, so it's important to leave just the right amount of moisture . Combine 80g of rice flour, 20g of potato starch, and 1/2 teaspoon of salt, and mix with the grated daikon radish.

Adding rehydrated and chopped dried shrimp or dried shiitake mushrooms will enhance the flavor . Shape the dough into ovals and boil in boiling water for 5-6 minutes, then fry on both sides in a frying pan. When frying, brown the outside slowly over medium heat to create a crispy texture and a chewy inside.

Lotus root mochi is also a popular dish. Grate 200g of lotus root; the trick is to grate it coarsely to preserve the texture of the lotus root . Add 50g of rice flour and 30g of shiratama flour, mix well, and season with salt and pepper. Adding the shiratama flour will give the mochi an even more chewy texture.

Dishes using yam are also excellent gluten-free Japanese dishes . Add a small amount of rice flour to grated yam, mix, thin with dashi stock, serve in a bowl, and pour warm dashi stock over it to make a warming dish. You can also grate yam, mix it with rice flour, and cook it like okonomiyaki , which is delicious.

A recommended dish using pumpkin is Kabocha no Itokoni . This is a traditional dish in which pumpkin and azuki beans are boiled together, and instead of sugar it is seasoned with mirin and soy sauce (tamari soy sauce). It is a healthy dish that allows you to enjoy the natural sweetness .

It's also a good idea to incorporate dishes using mushrooms into your diet. Mushroom stews, such as shiitake, enoki, and shimeji mushrooms , are simmered in dashi stock , making them full of flavor and a perfect side dish for rice. By thickening the dish with potato starch, it can also be enjoyed as a mild-tasting dish.

Popular dishes using seaweed include miso soup with wakame seaweed and tofu , and simmered hijiki seaweed. These dishes are rich in minerals and can help replenish nutrients that tend to be lacking in a gluten-free lifestyle. You can enjoy them safely by using wheat-free miso and tamari soy sauce as seasonings.

Noodle arrangements using buckwheat flour

Buckwheat flour is a typical gluten-free grain and can be used in a wide variety of noodle dishes. In addition to 100% buckwheat soba, you can also use buckwheat flour to create a variety of different dishes , greatly expanding your repertoire of noodle dishes. Buckwheat flour is rich in the antioxidant rutin , making it an excellent ingredient for health.

First, we'll introduce a pasta-style dish using 100% buckwheat flour . Boil 200g of 100% buckwheat flour according to the package instructions, rinse in cold water, and drain thoroughly. Heat olive oil in a frying pan and sauté garlic and chili pepper to bring out the aroma. Add the boiled 100% buckwheat flour and stir-fry . By adding Japanese-style ingredients such as shirasu (whitebait), chrysanthemum, and nori seaweed, you can enjoy a Japanese flavor in a Western-style dish like pasta.

For a creamy pasta-style version, use a soy milk-based sauce. Mix 200ml of unsweetened soy milk, 1 tablespoon of white miso, and 1 tablespoon of mirin to make the sauce, then add boiled 100% buckwheat soba noodles and mushrooms and simmer until combined. Finally, sprinkle with green onions to enhance the color and flavor .

You can also try making homemade noodles using buckwheat flour. Prepare 200g buckwheat flour, 50g potato starch, 1/2 teaspoon salt, and 100-120ml of lukewarm water. Mix the buckwheat flour, potato starch, and salt in a bowl, then gradually add the lukewarm water and knead. Wrap the dough in plastic wrap and let it rest for at least 30 minutes to make it easier to handle. Roll the dough out thinly with a rolling pin and cut into thin strips to complete your handmade soba. Freshly made noodles have an exceptional aroma and offer a completely different flavor to store-bought noodles.

Sobagaki , made with buckwheat flour, is another simple yet delicious dish. Add 150ml of boiling water to 100g of buckwheat flour little by little, stirring quickly with a wooden spatula . Stir constantly in one direction to avoid lumps, and once it's smooth, it's ready. It's typically eaten warm with wasabi soy sauce and seaweed, but there are plenty of other variations too. Sobagaki soup , made by rolling sobagaki into bite-sized balls and placing them in dashi stock and simmering them with vegetables, is a mild-tasting soup that warms the body.

You can also enjoy cooled buckwheat noodles as a Japanese dessert by sprinkling them with kinako (roasted soybean flour) and sugar . Buckwheat crepe-style dishes are also popular. Mix 100g of buckwheat flour, 1 egg, 200ml of milk (or soy milk), and a pinch of salt to make the batter . Pour a thin layer of batter into a frying pan and cook both sides to create a crepe-like texture. You can also enjoy it by wrapping stir-fried vegetables or simmered dishes in it as a galette-style dish. Buckwheat flour has a unique flavor , so the key to making dishes that make the most of this is to use it.

Enjoy the aroma and try various variations to expand your repertoire of buckwheat dishes. Buckwheat flour also requires careful storage ; it should be stored in a cool, dark place away from moisture, and the trick to maintaining its flavor is to use it up as soon as possible after opening.

Gluten-free Western recipes

When we think of Western food, we tend to imagine dishes that use a lot of wheat flour, but with a bit of ingenuity, it is possible to create delicious gluten-free Western food.

Popular Western dishes such as pasta, pizza, and gratin can also be faithfully recreated by using alternative ingredients .

In particular, by utilizing the natural sweetness of rice flour, soy milk, and vegetables, you can achieve a delicious taste that rivals traditional Western cuisine . This time, we will introduce gluten-free yet satisfying Western recipes . Let's make authentic Western dishes that the whole family can enjoy.

Gratin and stew made with soy milk cream

The creamy texture of gratin and stew can be perfectly recreated by using soy milk. Soy milk has a lighter taste than cow's milk, but is an excellent ingredient that gives a rich finish. Also, because it is a plant-based ingredient, it is ideal for those who want to make healthy Western dishes .

Let's start with a basic soy milk gratin. Cut 200g of chicken, 1 onion, 100g of mushrooms, and 2 potatoes into bite-sized pieces . Heat olive oil in a frying pan and fry the chicken until browned on the surface, then remove from the frying pan. In the same frying pan, fry the onion and mushrooms until softened , then add 3 tablespoons of rice flour and stir-fry. Add 400ml of unsweetened soy milk, 2 teaspoons of consommé granules, and a moderate amount of salt and pepper, and simmer until thickened . Add the boiled potatoes and chicken back into the pan, mix thoroughly, and serve in a gratin dish. Top with cheese and bake in a 200°C oven for 15 minutes to complete your delicious soy milk gratin.

Beef stew can also be made with a soy milk base . Coat 300g of beef with rice flour and stir-fry slowly to lock in the flavor. Add vegetables such as onions, carrots, celery, and mushrooms and stir-fry to bring out their sweetness . Add 100ml of red wine, 2 tablespoons of tomato puree, 300ml of soy milk, and consommé soup and simmer for at least an hour . Finally, season with salt and pepper to create a rich, flavorful stew.

White stew makes the most of the sweetness of vegetables . Prepare your favorite vegetables, such as chicken thighs, onions, carrots, broccoli, or cauliflower. Add vegetables to a soy milk-based soup thickened with rice flour to create a mild-tasting stew. An important point when using soy milk is not to boil it too much. Soy milk will separate if heated at high temperatures for a long time, so it is important to heat it slowly over low heat . Also, soy milk tends to separate when combined with sour ingredients, so you may need to add it at the end .

Choosing the right cheese for your gratin is also important. Choosing cheese that melts easily, such as mozzarella or Gruyère, will make the dish even more delicious. Adding a small amount of Parmesan cheese will also add depth and aroma to the dish.

Pizza dough and pasta made with rice flour

Pizza dough and pasta are typical Western dishes, but by using rice flour they can be made deliciously gluten-free.

Rice flour dough has a unique chewy texture that is different from wheat flour dough, and you can enjoy a new texture. In particular, the unique flavor of handmade dough is appealing and cannot be found in commercially available products.

First, let's show you how to make rice flour pizza dough . Mix 200g rice flour, 50g potato starch, 1 teaspoon baking powder, and 1/2 teaspoon salt in a bowl . Add 120ml of lukewarm water and 1 tablespoon of olive oil and knead well to make a smooth dough. Wrap the dough in plastic wrap and let it rest for about 30 minutes to make it easier to handle. Roll the dough thinly with a rolling pin, adjust to your desired thickness, and shape it into a pizza. Poke holes with a fork and pre-bake in a 220°C oven for about 10 minutes , then top with the toppings and bake again.

Use gluten-free seasonings for the tomato sauce. Make your own sauce by simmering canned tomatoes, garlic, olive oil, salt, pepper, and basil. We recommend a simple combination of ingredients such as mozzarella cheese, tomatoes, basil, and olives.

For pasta, try making handmade pasta with rice flour . Mix 300g rice flour, 100g potato starch, 2 eggs, 1 tablespoon olive oil, and 1 teaspoon salt thoroughly . Knead the dough together until smooth , then wrap in plastic wrap and let rest. Roll it out thinly with a rolling pin and cut it to your desired thickness to form pasta. Boil in plenty of water for 3-4 minutes until al dente. Tomato- or oil-based sauces go well with this.

For peperoncino, keep it simple with garlic, chili pepper, and olive oil. For carbonara, mix egg yolks, Parmesan cheese, and black pepper to create a creamy sauce . Rice flour pasta requires a short cooking time , so be careful not to overcook it. Also, it tastes better if you mix it with the sauce immediately after cooking . If you want to enjoy it as cold pasta, rinse it in cold water after cooking before using.

Potage soup made with taro and pumpkin

Potage soup , with its natural sweetness and smooth texture, is an ideal gluten-free Western dish. Root vegetables such as taro and pumpkin contain natural thickening agents , making it possible to create a creamy soup without using flour. It is also highly nutritious and a beloved Western dish for the body .

First, let's make the pumpkin potage . Cut 400g of pumpkin, half an onion, and one potato into bite-sized pieces and steam or microwave to soften. Fry the onion in butter until transparent to bring out its sweetness. Blend the softened pumpkin, potatoes, and fried onion in a blender until smooth . Transfer to a pot and add 300ml of soy milk and consommé granules, warming over low heat until smooth. Season with salt and pepper, and adjust the soy milk to your desired consistency .

Taro potage is characterized by its unique stickiness and sweetness . Prepare 300g of taro, one green onion, and one piece of ginger. Peel the taro and cut it into bite-sized pieces. Use mainly the white part of the green onion and stir-fry slowly to bring out its sweetness. Boil the taro to soften it, then blend it with the green onion and ginger to make a smooth paste . Heat it in a pot with soy milk and season with Japanese dashi stock to create a delicious Japanese-Western fusion soup.

Carrot potage is also popular for its vibrant color . It uses 500g of carrots, half an onion, and a piece of ginger to maximize the sweetness of the carrots . Simmer the vegetables until soft, blend them into a paste, and then thin it with soy milk . Finishing with a sprinkling of chopped parsley will give it a beautiful appearance .

In mushroom potage, a deep umami flavor is achieved by combining multiple types of mushrooms . Shiitake, enoki, shimeji, and other mushrooms are sautéed in butter to bring out their aroma. They are then simmered with potatoes, blended into a paste, and then thinned with soy milk .

An important tip when making potage soup is to boil the vegetables until they are soft enough. If there are any hard parts left, the soup will not be smooth , so simmer until you can easily pierce it with a bamboo skewer. Also, if using a blender, blending while the vegetables are still hot will result in a smoother texture.

If you want to store it, you can store it in the refrigerator for about 2-3 days . When reheating, heat it slowly over low heat to prevent the soy milk from separating. You can adjust the soup thickness to your liking ; if you prefer a lighter finish, use more soy milk, and if you prefer a richer finish, increase the ratio of vegetables.

A daily gluten-free meal example from a pro

The most important thing when going gluten-free is to plan your daily meals in a way that maintains a balanced nutritional profile .

Simply avoiding wheat products can result in a lack of necessary nutrients . This is why a meal plan created by a registered dietitian or other professional is important. This article introduces an ideal daily gluten-free menu designed by a professional nutritionist. Use these balanced meal examples , including breakfast, dinner, and snacks, to help you achieve a healthy gluten-free lifestyle.

Daily menu suggested by a registered dietitian

The gluten-free menus created by registered dietitians focus on achieving both nutritional balance and meal satisfaction.

A meal plan that is carefully designed to ensure that you consume the right proportions of protein, carbohydrates, lipids, vitamins, and minerals is essential for maintaining good health. Enjoyment of food is also considered an equally important factor. The daily energy requirement is estimated to be approximately 1,800-2,000 kcal for adult women and approximately 2,200-2,500 kcal for adult men. Gluten-free foods may have different calorie densities , so the amount should be adjusted appropriately.

In particular, rice flour products may contain carbohydrates that are more easily absorbed than wheat flour products, so care must be taken to manage blood sugar levels.

Intake of dietary fiber is also an important point . To supplement the dietary fiber you are consuming from wheat products, you should actively incorporate vegetables, seaweed, and mushrooms into your diet. The recommended daily intake of dietary fiber for adults is about 20 to 25 grams, so it is important to consciously consume this amount.

Fluid intake also needs to be properly managed . Some gluten-free foods contain more salt than conventional foods, so be sure to drink plenty of water. The ideal daily fluid intake goal is about 1.5 to 2 liters .

Breakfast: Rice flour pancakes, etc.

Breakfast is the most important meal as it provides energy for the day.

A gluten-free breakfast focuses on dishes that use rice flour and combines highly nutritious ingredients. By choosing ingredients that are easy to digest and absorb, you can create a gentle meal that won't put a strain on your body in the morning .

Rice flour pancakes are a popular breakfast staple . Mix 100g rice flour with 1 teaspoon baking powder, 1 tablespoon sugar, and a pinch of salt. Add 1 egg, 150ml soy milk, and 1 tablespoon olive oil to create a smooth batter . Fry in a frying pan over medium heat and serve with fruit, nuts, and maple syrup. We recommend serving with soy milk yogurt for a protein boost.

An ideal Japanese-style breakfast would center around brown rice rice balls . This well-balanced Japanese set meal includes 150g of brown rice, grilled salmon, wakame miso soup, natto, and pickles. Use gluten-free miso for the miso soup and add ingredients such as wakame, tofu, and green onions. Adding chopped green onions to the natto will provide additional vitamins and minerals.

A smoothie is also a popular and nutritious breakfast . Blend a banana, a handful of spinach, 200ml of soy milk, and 1 tablespoon of almond butter in a blender. You can also add chia seeds or quinoa flakes for extra fiber and protein .

The key to breakfast is to avoid a sudden rise in blood sugar levels . Rice flour products are quickly absorbed, so it's important to combine them with dietary fiber and protein. Chewing your food thoroughly also helps you feel fuller and prevents overeating.

Lunch: Quinoa salad, etc.

Lunch is an important meal that provides energy for the day's activities .

The goal is to ensure a balanced intake of nutrients needed for afternoon activities and sustained energy .

Combining good quality protein with complex carbohydrates can help stabilize blood sugar levels .

Quinoa salad is a nutritious dish featuring quinoa, a complete protein . Boil 100g of quinoa, let it cool, and mix with colorfully cut tomatoes, cucumbers, peppers, and avocado. For the dressing, we recommend a simple combination of olive oil, lemon juice, salt, pepper, and herbs. You can add grilled chicken breast or boiled eggs for even more protein . Topping with nuts or pumpkin seeds adds texture and nutritional value .

Chilled soba noodles made with 100% buckwheat flour are also a great lunch option. Prepare 150g of 100% buckwheat flour, grated daikon radish, green onions, seaweed, and wasabi, and season with gluten-free mentsuyu . Add tempura (made with rice flour), a boiled egg, or blanched spinach for a balanced diet . If you're making a hot noodle soup, add plenty of vegetables for a more filling dish.

Rice bowls are also a quick and nutritious lunch option. Brown rice is topped with teriyaki chicken, steamed vegetables, avocado, kimchi, and other colorful toppings . Topped with sesame seeds and nuts, and finished with a tamari soy sauce-based sauce .

It is especially important to pay attention to the amount of vegetables you consume at lunch. Aim for at least 120g of vegetables per meal, and include vegetables of various colors to ensure you are getting a variety of nutrients.

Meal timing is also important; eating slowly and savoring your food will aid digestion and increase satisfaction.

Dinner: Fried chicken, oven-roasted vegetables, etc.

Dinner is an important meal that helps you recover from the day's fatigue and provide you with energy for the next day.

The key to a gluten-free dinner is to focus on high-quality protein and plenty of vegetables. Choosing a cooking method that is gentle on the digestive system will also help you get better quality sleep.

This fried chicken is made using rice flour and potato starch . Cut 300g of chicken thigh meat into bite-sized pieces and marinate in soy sauce (tamari soy sauce), sake, ginger, and garlic for about 30 minutes . Coat the chicken in a batter made from 50g of rice flour and 50g of potato starch, then deep-fry in oil at 170°C until crispy . The rice flour batter has a crispy texture and remains delicious even when cooled. Garnish with lemon or grated daikon radish for a refreshing taste .

Oven-roasting vegetables is a nutritious cooking method. Cut pumpkin, broccoli, peppers, zucchini, onions, etc. into bite-sized pieces . Season with olive oil, salt, pepper, and herbs, and bake in a 200°C oven for about 25 minutes . This brings out the natural sweetness of the vegetables, resulting in a colorful dish. Sprinkling cheese on top before baking will give the dish an even richer flavor.

For fish dishes, we recommend salmon meunière . Season salmon fillets with salt and pepper, lightly coat with rice flour, and fry on both sides in butter. Serve with lemon butter sauce or tartar sauce (made with gluten-free mayonnaise) for a refined finish .

For side dishes, try steamed vegetables or salad . For soups, we recommend miso soup or other hearty soups that are packed with vegetables . By combining root vegetables, seaweed, and mushrooms, you can efficiently consume dietary fiber and micronutrients .

It takes time for digestion after dinner, so it is best to finish eating at least three hours before going to bed. Chewing your food thoroughly also aids digestion and increases the absorption of nutrients.

Substitute rice flour for wheat flour! Snack recipes too!

When living a gluten-free lifestyle, snack choices are also an important point. Many commercially available sweets contain wheat flour, so homemade snacks are a safe and delicious option. By using rice flour, you can make delicious snacks that are just as good as traditional sweets .

Rice flour cookies are a deliciously crispy snack. Mix 150g of rice flour, 50g of almond powder, 60g of sugar, and 80g of butter thoroughly . Add one egg yolk and a few drops of vanilla extract to form a dough, then let it rest in the refrigerator for 30 minutes . Roll the dough out thinly, cut into shapes, and bake in an oven at 170°C for 15 minutes . You can add nuts or dried fruit to increase the nutritional value and texture .

Rice flour pound cake is another popular homemade treat . Prepare 200g rice flour, 2 teaspoons baking powder, 100g sugar, and 100g butter. Beat the butter and sugar until creamy, then gradually add 2 eggs . Add the rice flour and baking powder and mix well. Bake in an oven at 180°C for 35 minutes . Add lemon or orange zest for a refreshing aroma .

For a Japanese-style snack, we recommend dorayaki made with rice flour . Mix 100g of rice flour, 50g of sugar, 2 eggs, 1 tablespoon of mirin, and 50ml of soy milk to make the batter . Fry small pieces of dough in a frying pan, then sandwich red bean paste or fruit between them to complete the treat. Using homemade red bean paste is another appealing feature, as you can adjust the sweetness .

Vegetable chips are also popular as a healthy snack. They are made by thinly slicing lotus root, pumpkin, sweet potato, etc. and deep frying them in low-temperature oil . Seasoning them with salt and herbs gives them a natural sweetness and aroma .

For fruit snacks, we recommend apple compote or baked apples. Use honey or maple syrup instead of sugar to make the most of their natural sweetness . Adding spices such as cinnamon or nutmeg will give them a fragrant finish .

The timing of snacks is also important . Eating snacks 2-3 hours after a meal can help prevent sudden fluctuations in blood sugar levels . It's also important to eat snacks in moderation and enjoy them to the extent that they don't affect your meal.

Introducing Komeko's Palette's gluten-free menu

Gluten-free rice flour bread

Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .

Gluten-free rice flour bagels

Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .

Gluten-free rice flour dumplings

Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.

Gluten-free rice flour dumplings

Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.

This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.

summary

A gluten-free diet is a wonderful option that can lead to a healthy and fulfilling life if properly understood and practiced . It is not just about avoiding wheat products, but also about designing a diet that takes nutritional balance into consideration that will bring long-term health benefits.

Furthermore, by utilizing alternative ingredients, it is entirely possible to achieve the same level of satisfaction as with conventional meals . We hope that you will use the knowledge and practice methods we have introduced so far to help you build a gluten-free lifestyle that is uniquely yours .

Please give it a try as a new start to living a healthy and fulfilling life every day.

Gluten-free can be easily maintained with the right knowledge and ingenuity

The most important thing about going gluten-free is to take a gradual approach .

Rather than suddenly cutting out all wheat products, starting with a gradual "wheat-free" diet will allow you to continue with minimal stress.

Start by avoiding only visible wheat products , without worrying about trace amounts of gluten in seasonings. Gaining the right knowledge is also key to sticking to it . Learning about unexpected foods that contain gluten and safe alternatives will help you eliminate the confusion of choosing ingredients .

By learning how to check ingredient labels and how to choose special foods , you will be able to enjoy your meals with greater peace of mind.

When it comes to meal planning, it's effective to plan a week's worth of menus in advance. Creating a balanced menu that includes breakfast, lunch, dinner, and snacks can help prevent nutritional deficiencies and increase meal satisfaction. In particular, a diet centered on Japanese cuisine is recommended, as it is naturally gluten-free and is well-suited to the Japanese constitution.

It's also important to get into the habit of recording any changes in your physical condition. By keeping a diary of your physical changes, energy levels, digestive health, etc. since starting a gluten-free diet, you'll be able to see the benefits more clearly. It's also important to consult a specialist if you have any symptoms that concern you.

Gaining the understanding of those around you is also key to continuing . You can gain social support by explaining the reasons and benefits of going gluten-free to your family and friends and asking for their cooperation . By preparing what to do when eating out and what snacks you can bring with you , you will be able to adapt to a variety of situations.

Use a variety of ingredients to broaden your cooking options

One of the great attractions of a gluten-free lifestyle is discovering new ingredients . Trying out ancient grains and various flours you've never used before will dramatically expand your cooking repertoire. Understanding the characteristics of ingredients and learning how to use them properly will enable you to create even more delicious dishes than before. Rice flour is the most familiar substitute ingredient and can be used in a variety of dishes. The key is to choose rice flour with the appropriate particle size for the intended use, such as tempura batter, making sweets, or as a substitute for bread.

Additionally, by combining it with other flours , it is possible to adjust the texture and flavor. Among ancient grains, quinoa, amaranth, barnyard millet, and foxtail millet are nutritious options . These grains are rich in essential amino acids and micronutrients , making them a great addition to a healthy diet. They can be enjoyed in a variety of ways , including salads, soups, and risotto-style dishes.

The range of uses for vegetables is also greatly expanded . By using root vegetables as a staple food or vegetable powder as a seasoning, you can increase the nutritional value and color at the same time. In particular, by actively incorporating seasonal vegetables , you can enjoy delicious dishes with a seasonal feel.

Another important point is to utilize fermented foods. Gluten-free fermented foods such as miso, soy sauce, natto, and kimchi improve the intestinal environment and contribute to improving immunity. By trying to make your own fermented foods, you can achieve safer and more delicious meals.

The ways in which you can use your cooking utensils can be expanded depending on your ingenuity . By mastering the use of steamers, ovens, food processors, etc., you can make a wider variety of dishes .

In particular, low-temperature cooking and steaming are excellent ways to preserve the nutrients in ingredients while making them delicious.

Enjoy a delicious, fun and healthy gluten-free life

The true value of a gluten-free lifestyle is that it allows you to achieve both a healthy body and a rich diet. You can enjoy delicious meals while experiencing various health benefits , such as improved physical condition, increased energy levels, and stable digestive function. Furthermore, by trying new ingredients and cooking methods , you will deepen your interest and knowledge in cooking. The joy of eating is not something that can be completed in isolation .

Cooking gluten-free meals with family and friends and sharing new recipes can be a richer experience. One of the attractions of this diet is that going gluten-free can lead to new forms of communication . Dining out and eating at events can also be enjoyable if you're creative. Checking the menu in advance and finding gluten-free restaurants can help you enjoy eating out with peace of mind .

Also, by preparing snacks that you can bring with you , you will be able to deal with various situations.Continuing to learn is also a key to enriching your gluten-free life .

Continually learning about new ingredients, improving your cooking techniques, and gaining nutritional knowledge will help you achieve a higher quality diet. Take advantage of various learning opportunities , such as books, the internet, and cooking classes. Ultimately, going gluten-free is not a temporary restricted diet , but a healthy lifestyle that can be maintained for the rest of your life. The key to success is to practice at your own pace , without forcing yourself, and while having fun.

Start today with a small step and open the door to a richer gluten-free life. Healthy and fulfilling days are sure to be waiting for you .