Meals on the go
Having balanced meals is hard to begin with. Add in busy schedules and a gluten-free diet, it can sometimes feel impossible! Between buying groceries, prepping meals, storing properly, and even making time to eat, the feeling of being overwhelmed is one we all know well. That’s why we have outlined information below to help anyone and everyone have nutritious gluten-free meals ready to go at a moment’s notice! Here we will cover ideas for going back to school, busy work weeks, and even food for travel, all gluten-free of course!
Back to School
It happens every year – all of a sudden, its August, summer is drawing to a close, and September looms ahead. For families with dietary restrictions, the start of the school year can seem even more daunting. School often involves several different eating times, and providing meals free of gluten but full of flavor can seem difficult to say the least. Here are some registered dietitian approved ideas for easy school lunches that keep well and taste great!
Let’s start with, of course, sandwiches – the most classic of all school lunches, but made gluten-free. While gluten-free bread is now widely available, there are still some tips and tricks to help the sandwiches stay together through lunchbox travel! Here are our top sandwich preparation tips for gluten-free lunches!
- Toast the bread – gluten-free bread is often crumbly due to lack of protein. Toasting it before making a sandwich can allow the structural integrity to last much longer!
- Ingredients – adding certain foods to sandwiches can really increase their palatability and help preserve the sandwich until lunchtime. Gluten-free deli meat, hummus, cream cheese, vegetables, and cheese are all amazing fillings! If you or your child prefer sweet sandwiches, mascarpone + fruit makes for an awesome combination (recipe below!)
- Condiments- sometimes, gluten-free sandwiches can be dry. Adding small amounts of condiments can help with this and make them that much more delicious! Favorites include mayonnaise, mustard, honey, balsamic, and hot sauce.
- Wrapping it up – since gf bread has a tendency to fall apart, keeping it wrapped is best for transport and eating. Start by wrapping the whole sandwich in parchment paper, then slice in half. Then wrap the whole sandwich in aluminum foil for transport!
Other school lunches ideas include veggies with hummus, cheese and crackers, soup in a thermos, fruit, meat sticks, and mini egg bites. All can be made in advance and transport well!
As always, make sure you talk with your child’s team about their dietary needs. This includes the schools, teachers, other parents, caregivers, lunch supervisors, and others. Educate those you can about celiac disease and discuss how even school supplies can contain gluten. This way, you go into the school year prepared and ready to have an amazing time!
Now that we’ve discussed school lunches on the go, let’s talk about healthy on the go meals that are not part of school! These can be for busy kids and busy adults alike. When it comes to having healthy gf meals, preparation is key. Below we will discuss options for making sure you have nutritious, delicious food all week long!
- Bulk meal preparation – this may sound simple, but in reality, it can make a huge difference! Once a week, make a meal you really enjoy in a large quantity. Some meals that keep well are chili, chicken & rice dishes, frittatas/egg bites (recipe ideas below!), yogurt parfaits, protein-based salads, and baked goods!
- Prep a variety of nutritious ingredients you can mix and match for meals. This way, you won’t grow tired of the same thing over and over! A variety of proteins, cut up fruits and veggies, and carbohydrates are ideal. This can include cooked lean meat or fish, raw and cooked vegetables, washed and ready to eat fruit, and grains such as rice, quinoa, or gluten free pasta. An example would be prepping some boneless skinless chicken breasts or thighs (fun pickled brined roasted chicken thighs recipe below!); then roast some of your favorite veggies or even keep frozen veggies in the freezer! Cook some brown rice and make delicious chicken & veggie bowls all week long! Another example would be making a big batch of chicken or tuna salad, washing and cutting some vegetables, and pairing with fruits veggies cheese and crackers for snack plates/ easy lunches!
- If you usually make dinner, always make an extra portion for lunch the next day! Leftovers are an amazing way to make easy meals on the go, and since you were making dinner anyway, it won’t add any more time!
As an added bonus, let’s talk about meals when traveling! We all know travel days can be exhausting, be it a road trip, train ride, or flight. Keep these suggestions in mind when planning for your next gluten-free trip!
- Bring hearty gf snacks. Do you know TSA allows you to bring food with you? As long as it’s not a liquid you’re good to go! Easy travel snacks include meat sticks, gf crackers, protein bars, pretzels and chips.
- Bring a small lunchbox or cooler bag with an ice pack. While liquids cannot go through, frozen things can! So, ice packs or frozen water bottles are great for keeping things cold. Then you can bring refrigerated items such as gluten-free sushi, yogurt, eggs, cheese, deli meat, and even previously frozen meals!
- Last but certainly not least, bring just add hot water meals with you! These can be certified gluten free oat cups, breakfast bowls, and dry soups! You can get boiling water on a plane or use a microwave at a rest stop or hotel to prepare these, and then you have a hot meal on the go! We’ve added a list below of certified gluten-free hot water meals.
Molly Winsten MS, RD
Gluten Free Specialist
Fruit Bowl with mascarpone:
Ingredients
- 2 cups of chopped stone fruit, remove the pits (plums, nectarines, peaches, etc.)
- 1 tablespoon butter
- 3-4 tablespoons sugar to taste
- 1/2 teaspoon cinnamon
- 1/2 cup of mascarpone cheese
- Optional – 1 tablespoon honey or maple syrup
Heat the fruit and the butter over medium heat. Add cinnamon and sugar, and cook, stirring constantly, until fruit is soft and butter and sugar is bubbling, 4-6 minutes. Top with mascarpone. Optionally, sweeten the mascarpone with honey or maple syrup. Serve warm.
Egg Ideas
- Baked egg bites in muffin cups
- Quiche using a gluten free premade crust
- Frittatas (crustless quiche) with your favorite breakfast meat and vegetables
Chili ideas
- Classic chili
- Vegetarian lentil Chili
- White chicken chili
- Buffalo chicken chili
- Pumpkin turkey chili
Pickle brined chicken thighs recipe
Ingredients
- 2 pounds boneless skinless chicken thighs
- Brine from one large jar of pickles
- Drizzle of olive oil
- Teaspoon each of salt, pepper, garlic powder, and dried dill
Pour pickle brine over chicken in airtight container and refrigerate for at least 4 hours or overnight. Preheat oven to 400 and use a paper towel to dry the chicken thighs before laying them out on a baking sheet in a single layer. Mix spices together and sprinkle evenly over chicken. Bake until fully cooked, often 18-20 minutes. Serve over rice, with roasted potatoes, or let cool and chop up to top a salad!