Gluten Free and Dairy Free Meal Ideas for Winter

Gluten Free and Dairy Free Meal Ideas for Winter

I’ve been eating Gluten and Dairy free since the birth of my daughter in 2013. Not because gluten and dairy free eating is inherently healthier, but rather because the immune changes of pregnancy left me with some allergies to manage.

I know that a lot of my patients are in the same boat and can find it hard to get started with the GF/DF life! It really doesn't have to be though.

Here are a couple tips:

  1. Make your own food when possible- small amounts of cross contamination amount to big symptoms when you have an immune response.

  2. Look for recipes that are naturally gluten and dairy free- the GF/DF alternative foods are usually less tasty and less healthy than the original foods.

  3. When googling- paleo, whole30, and gluten free + vegan might direct you to good recipes. (Eg, if you're in the mood for lasagne, but feel a little hopeless about it, try searching for "paleo lasagne" for recipe inspiration.)

  4. Eat locally and seasonally- the fresher and more seasonal the food is, the yummier it tastes and the more it supports the seasonally changing needs of your body.

  5. Look for food inspiration outside of North American cuisine, which is heavy on the wheat and dairy. If you find something delicious, take a moment to learn something about the culture (be it Italian, French, Senegalese or Vietnamese) that it came from. Aim for cultural appreciation, not appropriation.

  6. Double check the ingredients each time you buy something- sometimes recipes change and you don't want to be surprised.

Breakfast Ideas

Berry Beet Chia Cups

Breakfast Congee

Sweet Potato Toast

Breakfast Salad

Maple Nut Porridge

Paleo Muffins


Lunch & Dinner

Spicy Sausage with Spaghetti Squash Pasta

Roasted Root Veggies

Quickie Quinoa Bowl

Creamy Polenta


Caldo Verde

Yassa Chicken

Salmon with Fennel en Papillote

Carne Asada Tacos

Spanish Lentil Stew


Pad Thai

Ceci Bean Soup

Crispy Baked Wings

Sauteed Vegetables in Olive Oil

Roasted Kabocha Squash



Coconut Curry Lentil Soup

Bolognese Sauce

Chicken Legs 

Saffron Rice (Use ghee instead of butter)

Beef Stew

Just remember to keep an eye out for hidden wheat and dairy in sauces, seasonings, and sausage. Ghee is a good substitute for butter. You can eat leftovers for breakfast, lunch, or dinner. Get lots of veggies. And don't give up!

Any amazing recipes that I should try? Pop them in the comments below!


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