Menu for a Day of Gluten Free Eating

A DAY OF GLUTEN FREE EATING

Breakfast
1/2 cup cooked brown rice
2-3 hard boiled egg whites
salsa

Mid-morning snack
1 cup almond milk
1/2 Cup blueberries
Blend for a smoothie

Lunch
Shrimp Avocado Salad:
5-6 cooked wild caught shrimp
1/2 avacado sliced
sliced red onion
hearts of palm
mixed greens
lemon vinaigrette

Lemon Vinaigrette
1/4 cup fresh squeezed lemon juice
1/2 cup EVOO (extra virgin olive oil)
1/2 tsp Kosher or sea salt
1/4 tsp ground pepper
1-2 cloves of garlic thinly sliced
Wisk together all ingredients. Good for grilled veggies,fish, and and chicken. You can spice it up with a little bit of chopped chives or basil.

Mid-afternoon Snack
1 medium apple
6 almonds

Dinner
Braised pork chops with cabbage and apple:
2 butterfly pork chops
1/2 head red cabbage
2 small Granny Smith apples
1-2 cloves of garlic thinly sliced
generous pinch of thyme
1 tsp juniper berries
1/2 cup balsamic vinegar
1 cup (or less) of chicken broth (Kitchen Basics is gluten free or make homemade if you have time)
1 red onion sliced thin
salt/pepper to taste
2 Tbsp of EVOO

In a dutch oven or braising pan, heat 1 Tbsp of olive oil over medium heat.  Salt and pepper the chops.  Brown them on each side and remove to plate.

Add remaining 1 Tbsp of olive oil and the sliced onion and cook slow over medium heat until they are caramelized or about 15 minutes.  Then add the balsamic vinegar, juniper berries, thyme, and garlic,  cover over medium heat until it reduces and thickens, about 7-10 minutes. (At this point you could transfer this mixture and the chops to slow cooker and proceed from there)

Next add shredded cabbage and sliced apple to the mixture and the chicken broth.  Cook over low heat for about 30-40 minutes, adding kosher salt and ground pepper to taste as it is cooking.  You may want to start out with more broth and cook it down for a more intense flavor.
Finish with some sea salt and enjoy.

Now doesn’t that sound like a delicous and healthy day of gluten free eating?

Dr. Nancy Scheinost
Rheumatology of Brazos Valley

Share

2 comments

  1. Dr. Nancy I have a grandson who is 2 years old and he has been sick since last year. They live in Nashville TN and has six doctors on his case, but they still does not know what is wrong with him. They have been doing all kinds of test and they have done 2 colonoscopies on him. He is going to the Vanderbilt Childrens Hospital in Nashville, and they still don’t know what’s wrong with him. I saw you this morning on the today show talking about gluten free he also has immune system problems. I want to write to you to see if you have any suggestions for us to help our son and daughter to solve this.

    1. Pat,

      I am writing you regarding your two year old grandson.

      First of all, let me tell you that I was not on the Today show a week ago. I have not been on the Today show….yet. Perhaps I can still help though. Have they done food sensitivity testing on your grandson? These tests are run by a simple blood draw instead of all the painful skin pricks.

      Labs that do these tests include but are not limited to: Immunolab, ALLCAT, and Metametrix to name a few. This test may or may not be covered by your insurance, but at this point you just need to find out what is wrong. Another suggestion is to look for a Functional Medicine doctor. Functional medicine doctors try to get to the root cause of the problem and not just treat the symptoms with medicines. You can go to The Institute for Functional Medicine website and look for a doctor in the Nashville area. If there aren’t any within reasonable distance, most of them will do phone consults. If you would like me to suggest one let me know. Also please keep me posted!!! Poor little guy!

      Dr. Nancy Scheinost

Leave a Reply

Your email address will not be published. Required fields are marked *