Healthy Gluten-free recipe

By  ,  Onlymyhealth editorial team
Jun 07, 2011
Quick Bites

  • Gluten-free foods eliminate unhealthy oils from your diet.
  • They also remove unhealthy carbohydrates found in bread products.
  • A gluten-free diet can also help your body ward off viruses and germs.
  • It is full of antioxidants, and essential vitamins and minerals.

If you have celiac disease or another type of gluten sensitivity, you may think your days of eating tasty food are over. Gluten, a protein found in wheat, barley, and rye, turns up in all kinds of dishes. Here are some recipes to prove you wrong—as well as some tips to help you buy gluten-free ingredients!

Root vegetable salad

3 carrots
3 raw beetroots (different colours if possible)
1 bunch of radishes
1 celery heart (with leaves)
½ a small radicchio , or 1 baby gem lettuce
1 fennel bulb
1 lemon
½ a bunch of fresh mint
5 tablespoons extra virgin olive oil
sea salt
freshly ground black pepper

1. Wearing a pair of rubber gloves, use a Y-shaped peeler to carefully peel the carrots and beetroots over a chopping board, discarding the peelings.

2. Using the Y-shaped peeler again, shave the carrots and beetroots into nice thin wavy strips, then place in a large mixing bowl.

3. Carefully cut the tops and tails off the radishes, then finely slice and add to the bowl.

4. Trim and finely slice the celery, including any paler inner leaves, then add to the bowl.

5. Trim and finely slice the lettuce, discarding any tatty outer leaves and tough stalky bits, then add to the bowl.

6. Pick the leafy fennel tops and put to one side, then finely slice the fennel bulb and add to the bowl.

7. Cut the lemon in half.

8. Squeeze the juice into a small bowl or a jam jar, using your fingers to catch any pips.

9. Pick and finely chop the mint leaves, keeping the baby ones to one side, then add to the small bowl or jam jar, discarding the stalks.

10. Add the extra virgin olive oil and whisk together with a fork or put the lid securely on the jar and shake well.

11. Taste the dressing and season with a tiny pinch of salt and pepper, if you think it needs it, then pour over the root vegetables and taste again to check you're happy.

12. Toss the vegetables in the dressing, then transfer to a serving bowl and sprinkle over the fennel tops and reserved baby mint
leaves and dig in.

Nutritional Information
- Calories- 217, Carbs- 13.1g, Sugar- 7g, Fat- 15.4g, Saturates- 2.2g, Protein3.3g

Quick crispy chicken with tomatoes & asparagus

2 x 120 g free-range, skinless chicken breasts
sea salt
freshly ground black pepper
1 bunch of asparagus
olive oil
4 rashers of higher-welfare pancetta
250 g cherry tomatoes, halved
5 black olives, destoned
a couple of sprigs of fresh basil, leaves picked
a small knob of butter
a splash of white wine

Place a large pan on a high heat. Lay your chicken breasts on a board and cut three incisions into each one like fingers, going all the way through the breast but leaving about 1cm joined at the top. Sprinkle with a pinch of salt and pepper. Snap the woody ends off of the asparagus spears. Add a splash of olive oil to the pan, followed by the chicken, pancetta and asparagus. Cook for 10 minutes, or until the chicken and asparagus are cooked through, turning halfway. Lift the pancetta on top of the chicken once golden and crispy.

Move the chicken, bacon or pancetta and asparagus to one side of the pan then throw in the tomatoes, olives, basil leaves and butter. Reduce to a low heat and add a splash of wine to help make a sauce. Leave to bubble away and thicken for a couple of minutes.

Use tongs to divide the chicken, bacon or pancetta, asparagus and most of the tomatoes between your plates. Squash the remaining tomatoes, mixing them with the lovely juices in the pan, then drizzle over the chicken before serving.

Nutritional Information- Calories- 465, Carbs- 6.3g, Sugar- 6g, Fat- 25g, Saturates- 10.3g, Protein- 50.9g


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