Just because you follow a gluten-free lifestyle doesn’t mean you have to skip backyard BBQ season. After following a gluten-free diet (due to a diagnosis of Celiac Disease) for almost five years, I’m no stranger to creating easy gluten-free recipes for dinner.
The trick is to eat simple, fresh foods with minimal ingredients.
After all, without scrutinizing ingredient labels on food packaging you won’t know if that bowl of creamy potato salad was made with mayonnaise thickened with barley malt, or if the hot dogs on the grill contain fillers derived from wheat. Both types of hidden ingredients contain gluten, a protein found in wheat, barley, rye, and a few other grains that aren’t common in the United States.
Making a Healthy (Gluten-Free) Swap
To avoid getting sick from gluten at picnics and barbecue parties, I opt for the simplest options on the buffet table. Here’s a few ideas to get you started. Instead of:
- Gelatin-based fruit salads made with whipped topping, cut up chunks of fresh fruit, or use them to create fruit kebabs.
- Instead of processed meats like hamburgers, brats, and hot dogs, choose chicken breasts, steak, or pork chops.
- Skip potato salad or pasta salad, and instead drizzle olive oil over some roasted potatoes fresh off the grill.
- Instead of processed chips and crackers made with multiple ingredients, gather crispy vegetables into a veggie tray.
- Skip the store-bought condiments, and consider sliced tomato, onion, and pickles to add extra flavor.
Marinated Grilled Portobello Mushrooms
When it’s my turn to host, I love making grilled marinated portobello mushrooms. They’re low in calories, rich in flavor, and 100 percent gluten-free. And as a bonus, the recipe is incredibly simple.
- Wash and remove the stem and black fins from the underside of a portobello mushroom cap.
- Place it in a sealable bowl and add 1/4 cup of white wine (I like to use Moscato or a Riesling), a squeeze of fresh lemon juice from 1/4 of a lemon, and a drizzle of extra virgin olive oil. If you prefer a little heat, add a sprinkle of dried red pepper flakes.
- Place the lid on the bowl, gently shake, then let the mushroom marinade for at least 30 minutes before placing it on a well-oiled grill grate. I let it cook on indirect heat for 5-6 minutes on each side, or until the mushroom shrinks and begins to crisp around the edges.
Sometimes I also top the grilled mushroom cap with a mixture of other grilled, chopped vegetables or a creamy homemade spinach dip.
Here are a few more easy gluten-free recipes to try next time you BBQ:
- Chow offers a tomato-based Gluten-Free BBQ Sauce recipe featuring apple cider vinegar (Keep in mind some vinegar is made from wheat).
- Gluten Free Spinner shares an Italian Pasta Salad loaded with freshly chopped veggies and spicy meats that can work as a main dish or side salad.
- Grass Fed Girl has posted a simple Autoimmune Paleo Coleslaw recipe that’s gluten-, dairy-, and grain-free. The surprisingly creamy texture comes from coconut milk!
- Finally, what’s a BBQ without dessert? This paleo-friendly gluten-free Strawberry Shortcake recipe from Perchance to Cook is naturally sweetened with honey, and prepared with a blend of almond and coconut flours.
So, what are you planning to cook outside this weekend? Tell me in the comments below!
Image source: Angela Tague
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