In my previous blog post I shared my personal experience on food intolerance and testing. If you missed it check it out here…..
When you first discover you have an intolerance to a certain food or foods, it can be quite daunting. A long list of foods that you have to avoid can leave you feeling restricted and bewildered on what to do.
That is where I come in….
This blog is not about what you can’t eat…but rather all the foods you CAN eat.
So let’s jump straight in to some of my favourite free from products and how a few simple swaps will make sure can still enjoy your favourite foods without any of the unfavorable side effects.
Quinoa – My all time favourite carb source. Free from gluten and wheat, this grain is deemed to a superfood as it is one of the only grains that is a complete protein and has a full amino acid profile. Cook quinoa just as you would cous cous. Add to a pot of water along with your favourite herbs and spices. Bring to the boil then reduce to a simmer to all of the water is absorbed.
When you first discover you have an intolerance to a certain food or foods, it can be quite daunting. A long list of foods that you have to avoid can leave you feeling restricted and bewildered on what to do.
That is where I come in….
This blog is not about what you can’t eat…but rather all the foods you CAN eat.
So let’s jump straight in to some of my favourite free from products and how a few simple swaps will make sure can still enjoy your favourite foods without any of the unfavorable side effects.
Quinoa – My all time favourite carb source. Free from gluten and wheat, this grain is deemed to a superfood as it is one of the only grains that is a complete protein and has a full amino acid profile. Cook quinoa just as you would cous cous. Add to a pot of water along with your favourite herbs and spices. Bring to the boil then reduce to a simmer to all of the water is absorbed.
 | Millet flakes – This cereal is the perfect alternative to oats and is free from gluten and wheat. Try boiling with water and adding a dash of cinnamon for the perfect warming breakfast to kick start your day. Recipe: http://www.jensnuttynutrition.com/breakfast/pumpkin-spice-all-things-nice-porridge |
Millet puffs – Forget cocopops, it is all about cacao pops. Simply coat a cup of millet puffs with a teaspoon of cacao powder and toast in the oven for 5 minutes for a crunchy cereal.
Recipe: http://www.jensnuttynutrition.com/breakfast/cacao-coconut-crunch
Recipe: http://www.jensnuttynutrition.com/breakfast/cacao-coconut-crunch
 | Buckwheat – The perfect gluten and wheat free flour for all of your baking needs. check out my recipe for my free from pancakes here… Recipe: http://www.jensnuttynutrition.com/breakfast/buckwheat-banana-pancakes |
| Chia seeds – These guys have literally saved my life. Mix 1 tbsp. of milled chia seeds with 3 tbsp. of water. Leave to set for 5 minutes and use as a binding agent in place of an egg in a baking recipe. http://www.jensnuttynutrition.com/snacks--sides/chocolate-crunchies |  |
 | Flaxseed – Another great egg alternative, used in the same way as chia. http://www.jensnuttynutrition.com/snacks--sides/chocolate-crispie-squares |
| Frozen fruit – No matter what the flavor, simply stick in the blender and mix with some dairy free milk or water for a homemade nice-cream dessert. http://www.jensnuttynutrition.com/snacks--sides/dairy-free-fro-co-yo |  |
 | Dark chocolate – This can still be enjoyed on a dairy free diet. Keep the percentage as high as possible (85%) and always check the label for any added ingredients, which may interfere with allergens. http://www.jensnuttynutrition.com/snacks--sides/crispy-chocolate-cookies |
Coconut – Coconut milk and coconut yogurt are too of my must-haves, which I keep stocked up on in the fridge. I love whipping up a homemade coconut latte or even a coconut mocha by adding some cacao powder to a spoon of coffee and some hot coconut milk. When it comes to yogurts keep it clean by sticking to natural flavor. Flavor yourself with some vegan protein powder or a spoon of cacao.
Nutritional Yeast – Add a sprinkle of dairy free cheesiness to any meal with this a spoon of these flakes, which you can pick up in any good health store.
Nutritional Yeast – Add a sprinkle of dairy free cheesiness to any meal with this a spoon of these flakes, which you can pick up in any good health store.
A few of my favourite Irish brands offering free from products:
The range of free from products is constantly expanding and free from aisles are the norm in most supermarkets – Here are a list of some of my favourite brands. If you know of any other products or brands that you would like to share please leave a comment below.
BFree Foods –Breads, bagels, wraps, you name it and BFree have a version that is free from gluten, wheat, dairy and egg.
Dr. Coys – Looking for gluten and lactose free goodies, well look no further. Dr. Coy’s creative chocolate bars and chocolate covered nuts and fruits are the perfect treat with flavours such as cranberry and pistachio or ginger and lime to get those taste buds firing.
Wyldsson – A vegan chocolate spread…need I say anymore. Wyldssons hazelnuts and cacao spread is free from gluten, wheat, egg and dairy and tastes like absolute heaven.
Good4U – These guys have a range of vegan super bites made from seeds and fruit in flavours such as coconut or cacao orange for a handy on the go snack.
Kerry Low Low – Their recently launched coconut and avocado spreads are the perfect dairy free alternative to butter for some free from baking or simply on a slice of BFree bread.
Linwoods – The go to brand for all of your free from baking needs with a huge variety of seed mixes for that extra protein punch.
Chia Bia – Milled or whole chia seeds along with some flavoured variations, these are one product you should always have in your cupboard.
Remember to always exercise caution and do not fall in to trap of ‘Oh it is gluten-free, that makes it healthy.’ Always check the label for ingredients and if sugar or sweetener is one of the first listed, then maybe it is best you leave that product on the shelf where you found it and try experiment with your own healthier version at home.
I really hope you found this blog information and would love to hear your feedback.
Happy eating….
Jen x
BFree Foods –Breads, bagels, wraps, you name it and BFree have a version that is free from gluten, wheat, dairy and egg.
Dr. Coys – Looking for gluten and lactose free goodies, well look no further. Dr. Coy’s creative chocolate bars and chocolate covered nuts and fruits are the perfect treat with flavours such as cranberry and pistachio or ginger and lime to get those taste buds firing.
Wyldsson – A vegan chocolate spread…need I say anymore. Wyldssons hazelnuts and cacao spread is free from gluten, wheat, egg and dairy and tastes like absolute heaven.
Good4U – These guys have a range of vegan super bites made from seeds and fruit in flavours such as coconut or cacao orange for a handy on the go snack.
Kerry Low Low – Their recently launched coconut and avocado spreads are the perfect dairy free alternative to butter for some free from baking or simply on a slice of BFree bread.
Linwoods – The go to brand for all of your free from baking needs with a huge variety of seed mixes for that extra protein punch.
Chia Bia – Milled or whole chia seeds along with some flavoured variations, these are one product you should always have in your cupboard.
Remember to always exercise caution and do not fall in to trap of ‘Oh it is gluten-free, that makes it healthy.’ Always check the label for ingredients and if sugar or sweetener is one of the first listed, then maybe it is best you leave that product on the shelf where you found it and try experiment with your own healthier version at home.
I really hope you found this blog information and would love to hear your feedback.
Happy eating….
Jen x
