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Gluten-free meal itinerary during vacation - tips
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1. Gluten-free diet – its significance
A gluten-free diet is a form of diet that involves the complete elimination of gluten from the daily diet. Gluten is a type of protein found in certain cereal products. In different cereals, there are specific gluten fractions, such as gliadin in wheat, secalin in rye, and hordein in barley. Avenin, which is present in oats, has a different amino acid composition than gliadin in wheat, so many people with gluten intolerance can tolerate oat products well. However, oats are not recommended for people with gluten intolerance because they are often heavily contaminated with other gluten-containing cereals. Gluten can be transmitted in the form of an aerosol, so it is important to separate the production of gluten-free products and products containing gluten. Gluten-free products are labeled with the words "gluten-free" and the symbol of a crossed-out ear, which means they are suitable for people with celiac disease. On a gluten-free diet, one can only consume gluten-free oats, which are produced under special conditions and are separated from other cereals. Its price is significantly higher than that of other oat products. Among the gluten-free cereals are corn, millet, buckwheat, sorghum, quinoa, and rice.2. Gluten-free dietary regimen - for whom is this mode of nourishment advised?
Recommendations for the implementation of gluten-free diets: - intestinal disorder, known as celiac disease, - non-celiac gluten sensitivity, - Dühring's disorder, - gluten sensitivity.3. Preparation for a gluten-free journey
During our holidays, if we can consume a gluten-free meal in the city or in a hotel, gluten-free snacks will suffice. However, if we are spending our vacation in a tent or a place where it is not possible to have a meal, we should plan for larger purchases. In such a situation, it is advisable to prepare the following products in advance: - butter, olive oil or oil, - gluten-free baked goods, rice cakes, corn cakes, soy cakes, etc., - sandwich pastes, marinated meats, fish preserves, etc., - peanut butter, jams, - gluten-free flours, such as buckwheat flour, corn flour, coconut flour, on the market one can also find special gluten-free flour blends, - gluten-free pasta, - gluten-free grains, such as buckwheat, barley, three-grain, etc., - gluten-free granola, certified gluten-free oats, - gluten-free snacks, such as sticks, nuts, seeds, kernels, cookies, dumplings, dried fruits, etc., - fresh fruits and vegetables.4. Gluten-free diet while traveling
For longer trips, it is possible to examine meals such as: a gluten-free sandwich with vegetable sauce or cheese and vegetables, salads with gluten-free cassava or pasta, yogurt with gluten-free muesli or flakes and fresh or dried fruit. If traveling by plane, it is recommended to verify in advance if the air carrier offers a gluten-free menu. If not, pack a sandwich and dry snacks such as healthy batons, muffins, nuts, etc. in a handbag. Do not use aluminum foil for food packaging as it may interfere with the operation of X-ray devices at the airport.5. Recipes for gluten-free delicacies
Ingredients: – bitter chocolate 100 g (one bar), – canola oil 70 g (⅓ cup), – sugar 70 g (6 tablespoons), – milk 80 g (⅓ cup), – chicken eggs 100 g (2 pieces), – buckwheat flour 200 g (1⅓ cups), – cocoa 30 g (3 tablespoons), – gluten-free baking powder 8 g (2 teaspoons), – American cranberries 50 g (a handful), – salt 1 g (a pinch). Preparation time: 50 minutes. Instructions: 1. Preheat the oven to 180°C. 2. Grease the baking dish with oil. 3. Break the chocolate into smaller pieces and melt it in a water bath. 4. In a bowl, mix the cooled chocolate with oil, sugar, milk, and eggs. 5. In a separate bowl, combine flour, baking powder, cocoa, and salt. 6. Add the dry ingredients to the wet ones and mix thoroughly. 7. Add rinsed cranberries and stir. 8. Pour the mixture into the baking dish and bake for 35 minutes.6. Alternatively manufactured, infused, coated or covered with plastic other than cold-rolled
Components: Dried dates without pits 300 g (6 handfuls), Almonds 60 g (1/2 cup), Swollen amaranth 15 g (1 1/2 cup), Bitter chocolate 50 g (1/2 cup). Preparation time: 2 hours.7. Gluten-free diet and accommodation options
When planning a journey and selecting a place to stay, it is always advisable to check if gluten-free meals are available in the offer. If possible, it is also important to ensure that the preparation of gluten-free dishes is adequately separated from the preparation of dishes containing gluten. It is also important to find out exactly what is in these dishes and whether they are safe for people with gluten intolerance. If the accommodation does not offer the possibility of preparing gluten-free meals, guests can ask if there will be a refrigerator and a microwave in the room, thanks to which they can warm up or prepare their own meals. It is also advisable to look for a restaurant in the vicinity that offers gluten-free dishes. If not, travelers can bring some kitchen appliances such as an electric stove, blenders, hand mixers, electric grill, pan, pot, tableware, mini fridge, and cooling elements. With these devices, they can quickly and safely prepare gluten-free meals. For example, with a blender, you can quickly prepare milkshakes based on yogurt and fruit, and with a hand mixer and a pan, you can quickly prepare delicious pancakes with jam or peanut butter. A quick lunch is also pasta with gluten-free pesto or a risotto with vegetables. If possible, it is also a good idea to bring some portions of soups and gluten-free dishes, store them in jars, and pasteurize them. Warm vegetable soups with meat inlay, meatballs, fish, or lecho are suitable. You can also quickly prepare oatmeal from certified gluten-free oat flakes. Granola is also a good choice for breakfast.8. Oatmeal from a jar (one serving)
Components: gluten-free oat flakes 30 g (3 spoons), natural yogurt 2% 150 g (small art), walnuts 30 g (handful), raspberries 70 g (handful). Preparation time: 10 minutes. Preparation: 1. Pour boiling water over the oat flakes and let them soak. 2. Mix all the ingredients.9. Homemade muesli with sunflower seeds and sultanas (five servings)
Ingredients: non-sticking oatmeal 110 g (bowl), Italian nuts 60 g (1/2 bowl), sunflower seeds 60 g (1/2 bowl), sultanas 50 g (1/2 bowl), bee honey 50 g (2 teaspoons), cinnamon 1 g (pinch). Preparation time: 30 minutes. Preparation method: 1. Thoroughly combine oatmeal, Italian nuts, sunflower seeds, honey and cinnamon. 2. Preheat the oven to 150°C. 3. Line baking sheet with parchment paper. 4. Spread the mixture onto the baking sheet. 5. Bake for about 20 minutes. Stir occasionally while baking. 6. Add sultanas in the end. Mix.10. Leaving the restaurant - tips for people on a gluten-free diet
Eating out at a restaurant is a challenge for people on a gluten-free diet. Sometimes it can be difficult to find a restaurant that has gluten-free options on the menu. - It is advisable to contact the restaurant before leaving the house and ask if there are gluten-free options on the menu. - In many restaurants, there is the possibility of substituting or eliminating a particular ingredient. It is important to explain to the staff where gluten is present. For me, who follows a gluten-free diet, it may be obvious, but for a chef or waiter it may not be clear, for example, the amount of gluten in breadcrumbs. It is also important to ask how the dish was prepared and not be afraid to ask for it to be prepared again. It is also important to ask if meat or fish can be prepared without breadcrumbs, on a separate pan, in a separate oven or on a separate grill. It is also important to check before ordering a salad if it contains croutons.
