Minding Me, Gluten Free: Week 1 Food Plan
Created by Food Specialist Frances Buckley
As part of this year's Minding Me, Gluten Free: Good Gut Good Health course, we are supplying a 3 meals a day, 8 day meal plan, with 2 days releasing each week. Week One brings with it the release of days One and Two in the plan.
We hope this plan helps you make healthier, tastier daily meal choices. Feel free to mix and match the recipes throughout the week, or follow it as it's laid out, whichever makes it easier for you to incorporate these gut healthy recipes and ingredients into your day to day life.
The ingredients for all recipes can be purchased with our Recipe Sponsor, Dunnes Stores, online or in store.
Remember to always check the most up to date version of the Food List when planning your shopping.
Day 1
Breakfast
Poached eggs with smoke salmon pate
Serves: 4. Prep time: 10 minutes.
Ingredients
- 4 medium free range eggs
- 100g smoked salmon
- 200g tub of low fat cream cheese with chives
- Juice of half a lemon
- Handful of chopped dill or chives, chopped
Method
- Put the cheese, lemon juice into a food processor, season with black pepper and blend until it becomes smooth.
- Add the smoked salmon, blend until smooth, scrape out into a bowl and stir in the herbs.
- Fill saucepan with water and add teaspoon of cider. When the water starts to boil, allow to simmer.
- Crack each egg into a small bowl.
- Stir the water in a circular motion.
- Carefully slide the egg into the water.
- Cook for 3-4 mins, until the white is cooked.
- Remove each egg using a spoon with holes onto a clean tea towel or kitchen paper.
- Assemble on wholegrain or seeded toast by spreading on pate and topping with a poached egg.
| Nutrition Information per 100g | |
| Calories (kcal) | 116kcal |
Total Fat (g) Saturated (g) | 6.8g 2.2g |
Carbohydrates (g) Of which are sugars (g) | 1.8g 1.7g |
| Salt (g) | 0.87g |
| Protein (g) | 12g |
Day 1
Lunch
Chicken, orange and feta bowl
Serves: 2. Prep time: 10 minutes.
Ingredients
- 100g leftover roast chicken breast
- 1 red onion, peeled and sliced
- Zest and juice of 1/2 lemon
- 2 satsumas, or 1 orange, divided into segments
- 1 tsp garlic, chopped
- 400g tin of green lentils, drained
- 1 tbsp balsamic vinegar
- 1 tbsp light olive oil
- 1 red pepper, sliced
- 60g feta, crumbled
- 1 tbsp mint leaves, chopped
- 4 pecans, chopped
Method
- Mix the onion with the lemon juice, lemon zest and garlic. Put the lentils into a bowl, add the balsamic and oil.
- Heat a little more oil in a nonstick pan fry the pepper for 5 minutes add half the onions for 3 minutes.
- Pour the contents of the pan onto the lentils then mix in the remaining onions, feta, mint and pecans, top with segments of satsumas and chicken and divide into two portions.
| Nutrition Information per 100g | |
| Calories (kcal) | 182kcal |
Total Fat (g) Saturated (g) | 3.4g 0.8g |
Carbohydrates (g) Of which are sugars (g) | 22g 3.9g |
| Salt (g) | 0.1g |
| Protein (g) | 12g |
Day 1
Dinner
Baked sweet potatoes with curried chickpea topping
Serves: 4. Prep time: 15 minutes. Cooking time: 30 minutes.
Ingredients
- 4 small sweet potatoes
- 1 tbsp olive oil
- 1/2 tsp cumin seeds
- 1 onion, diced
- 2 garlic cloves, chopped
- Thumb sized amount of ginger, peeled and chopped
- 1 green chilli, sliced
- 1/2 tsp garam masala
- 1/2 tsp ground coriander
- 1/2 tsp tumeric
- 1 tbsp tomato puree
- 400g tinned chopped tomatoes
- 400g tinned chickpeas, drained
- Handful of fresh coriander, chopped
Method
- Prick the sweet potatoes all over with a fork, bake on high heat for 10/15 minutes(depending on size) in the microwave.
- Heat the olive oil in a large saucepan over medium heat. Add the cumin seeds, then add the onion and fry for 7 minutes until soft.
- Put the garlic, ginger and green chilli into the pan, and cook for 2-3 minutes. Add the spices and the tomato paste and then tip in the tomatoes. Add in the chickpeas and cook for a further 20 mins until thickened. Season and add the chopped coriander.
- Put the sweet potatoes onto plates and cut open lengthways. Spoon over the chickpea curry.
| Nutrition Information per 100g | |
| Calories (kcal) | 82kcal |
Total Fat (g) Saturated (g) | 1.5g 0.2g |
Carbohydrates (g) Of which are sugars (g) | 13g 3.6g |
| Protein (g) | 2.9g |
| Salt (g) | 0.05g |
Day 2
Breakfast
Fruit and Nut Bars
Serves: 12. Prep time: 10 minutes. Cooking time: 20 minutes.
Ingredients
- 50g mixed dried fruits
- 50g mixed seeds
- 140g gluten free oats
- 25g gluten free cornflakes
- 100g butter
- 100g muscovado sugar
- 100g golden syrup
Method
- Grease and line a 20cm square cake tin with baking parchment.
- In a large bowl mix the seeds, oats and cornflakes.
- Heat the butter, sugar and golden syrup in a non-stick saucepan. Stir with a wooden spoon
- When completely melted pour in the dry ingredients. Mix well.
- Spread into the baking tin, use a wet spoon or spatula to press the mix down evenly. Bake at 140◦c fan oven for 20 mins, allow to cool and cut into 12 bars or squares. When cold, these will keep in an airtight container for 3 days.
| Nutrition Information per 100g | |
| Calories (kcal) | 385kcal |
Total Fat (g) Saturated (g) | 15g 6.1g |
Carbohydrates (g) Of which are sugars (g) | 1g 1g |
| Protein (g) | 8.2g |
| Salt (g) | 0.44g |
Day 2
Lunch
Cauliflower and blue cheese soup
Serves: 6 (Can be eaten next day, or frozen in portions and reheated). Prep time: 10 minutes. Cooking time: 30 minutes.
Ingredients
- 1 medium cauliflower chopped, including the leaves
- 2 tsp Irish rapeseed oil
- 1 large onion, chopped
- 2 sticks of celery, chopped
- 1 leek, chopped
- 3 large rooster potatoes, peeled and diced
- 100g crumbled Cashel blue cheese
- 1 tsp nutritional yeast
- 1/2 tsp gluten free mustard powder (optional)
- 1/2 tsp dried mixed herbs
- 300ml vegetable stock
- 300ml low fat milk
- (Optional) Gluten free brown bread, to serve
Method
- Heat the oil in a pot over medium heat. Cook the chopped onions, leek, and celery for approx. 8 minutes until soft, stirring continuously.
- Add the potatoes, cauliflower florets and leaves, mixed herbs, mustard powder, and nutritional yeast. Cook for 5 minutes before adding the vegetable stock.
- Bring the mixture to a boil, reduce the heat, cover until the vegetables become soft. Add the cheese and cook for another 5 minutes. Add the milk and simmer. Do not let it boil. Allow the soup to simmer for 20/25 minutes before turning off the heat. Liquidise the soup using a hand blender until smooth. If too thick, you can add a little low-fat milk to loosen.
| Nutrition Information per Portion | |
| Calories (kcal) | 217kcal |
Total Fat (g) Saturated (g) | 9.3g 4.2g |
Carbohydrates (g) Of which are sugars (g) | 22g 7.9g |
| Fibre (g) | 3.6g |
| Protein (g) | 10g |
| Salt (g) | 0.8g |
Day 2
Dinner
Low and slow chicken casserole
Serves: 4. Prep time: 20 minutes. Cooking time: 2 hours (slow cooker).
Ingredients
- 1/2 tbsp rapeseed 0il
- 1 large onion
- 2 tbsp gluten free flour
- 8 boneless, skinless chicken thighs
- 3 cloves of garlic chopped
- 1 tsp ground cumin
- 400g baby new potatoes, washed and halved
- 2 sticks of celery, cut into chunks
- 2 peeled and diced carrots
- 250g small button mushrooms
- 550ml gluten free chicken or vegetable stock
- 2 tsp gluten free wholegrain mustard
- 2 bay leaves
Method
- Heat rapeseed oil in a large frying pan. Cook the onion for 5 minutes until it starts to brown before adding the mushrooms.
- In a bowl, toss the chicken with the flour, cumin, and salt and pepper
- Add the garlic cloves and the chicken into the pan with the onions and mushrooms, cook until the chicken browns (approx. 6 minutes).
- Transfer to the slow cooker, add the baby potatoes, celery, carrots, 550ml chicken stock, mustard, and 2 bay leaves. Cook on the high setting for 3 hours.
- Remove the bay leaves before serving.
| Nutrition Information per 100g | |
| Calories (kcal) | 108kcal |
Total Fat (g) Saturated (g) | 4.1g 1.2g |
Carbohydrates (g) Of which are sugars (g) | 6g 2g |
| Salt (g) | 0.34g |
| Protein (g) | 11g |
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