Minding Me, Gluten Free: Week 4 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 Four brings with it the release of days Seven and Eight 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 7
Breakfast
Homemade potato farls with bacon and avocado
Serves: 4. Prep time: 10 minutes. Cooking time: 10 minutes.
Ingredients
- 300g cold mashed potatoes
- 100g gluten free flour
- 1/2 tsp gluten free baking powder
- 1 tsp nutritional yeast
- 2 spring onions, chopped
- 2 tsp light olive oil
- To serve: 4 slices of streaky crispy bacon, 1 mashed avocado
Method
- Put the mashed potato in a large bowl. Add the gluten free flour, gluten free baking powder, nutritional yeast, and spring onions.
- Mix well to form a dough. Take out the mix onto a floured surface and with your hand or a rolling pin flatten into a circle about 2cm thick, before cutting into 4 even slices.
- Heat the oil gently in a non-stick frying pan. Cook the farls for 5-6 mins until browned on one side, then turn and brown the other side.
- Serve with crispy bacon and mashed avocado.
| Nutrition Information per 100g | |
| Calories (kcal) | 177kcal |
Total Fat (g) Saturated (g) | 7.5g 1.6g |
Carbohydrates (g) Of which are sugars (g) | 23g 0.9g |
| Salt (g) | 0.35g |
| Protein (g) | 3.8g |
Day 7
Lunch
Hummus and chicken poké bowl
Serves: 2. Prep time: 15 minutes.
Ingredients
- 200g hummus
- Juice and zest 1 lemon
- 200g quinoa, cooked and cooled
- 1 small avocado, peeled and diced
- 100g cooked chicken
- 100g pomegranate seeds
- 1 small red onion, peeled and sliced
- 2 tbsp toasted flaked almonds
Method
- Put 2 tablespoons of the hummus in a bowl with half the lemon juice, the lemon zest, and a small amount of water to make into a dressing consistency.
- Divide the quinoa into two bowls. Mix in the dressing. Sprinkle each bowl with a handful of spinach.
- Squeeze the rest of the lemon juice over the avocado before adding to the bowls. Divide the chicken, seeds, onion, almonds, and hummus between the two bowls and serve.
| Nutrition Information per 100g | |
| Calories (kcal) | 127kcal |
Total Fat (g) Saturated (g) | 8.5g 1.4g |
Carbohydrates (g) Of which are sugars (g) | 5.5g 2.7g |
| Salt (g) | 0.33g |
| Protein (g) | 6.6g |
Day 7
Dinner
Lamb skewers
Serves: 4. Prep time: 15 minutes. Cooking time: 25 minutes.
Ingredients
- 300g brown rice
- 500g lean lamb mince
- 1 red chilli, finely chopped
- 50g feta cheese
- 1 red onion, finely diced
- 2 tbsp flat leaf parsley, chopped
- 2 tbsp mint leaves, chopped
- 85g pitted black olives, chopped
- 1 cucumber, grated or diced
- 300g cherry tomatoes, halved
- 1 red onion, sliced
- 1 tbsp light olive oil
- Juice of 1 lemon
Method
- Cook the rice following the instruction on the pack, then rinse under cold water and drain.
- Heat your grill. Mix the mince with the chilli, feta, finely diced onion and seasoning. Make into 12 sausage shapes and form this onto the skewers. Lay on the grill tray and grill for 6-8 mins, turning until cooked through and slightly browned.
- Mix the brown rice with the black olives, cucumber, cherry tomatoes, sliced red onion, olive oil, and lemon juice, adding salt and black pepper to taste.
| Nutrition Information per 100g | |
| Calories (kcal) | 111kcal |
Total Fat (g) Saturated (g) | 3.8g 1.4g |
Carbohydrates (g) Of which are sugars (g) | 12g 1.7g |
| Protein (g) | 6.6g |
| Salt (g) | 0.21g |
Day 8
Breakfast
Oaty flat bread with tomatoes, mushrooms and egg
Serves: 2. Prep time: 20 minutes. Cooking time: 15 minutes.
Ingredients
- 90g gluten free porridge oats
- 5g chia seeds
- 70ml low fat milk
- 1/2 tsp gluten free baking powder
- 1 tbsp light olive oil
- 160g mushrooms, sliced
- 1 red onion, chopped
- 1 tsp smoked paprika (optional)
- 4 tomatoes, halved
- 2 eggs
Method
- Add the oats, chia seeds, and milk into a large bowl and blend using a hand blender until it forms a batter. Set aside for 10 minutes to soak.
- Heat the oil in a non-stick frying pan over a medium heat, and cook the mushrooms, onion, and paprika until softened. Stir in the halved tomatoes and leave to cook for 5 minutes.
- The oat mixture should now be thickened. Add in the baking powder using your hands, then halve the mixture. Wet your hands under a cold tap and spread the halved mixture onto a sheet of parchment paper. Flatten to a thin circle, like a pancake.
- Heat a dry nonstick frying pan and cook the circle for 2 minutes on each side. Move onto a plate and fry the rest of the mixture
- Meanwhile, break the eggs into the pan with the tomatoes and vegetables and cook until the whites are set and the yolks are runny, which should take 2-3 minutes. Serve the oat flat breads topped with the mushrooms, tomatoes and eggs.
| Nutrition Information per 100g | |
| Calories (kcal) | 84kcal |
Total Fat (g) Saturated (g) | 3.8g 0.6g |
Carbohydrates (g) Of which are sugars (g) | 8g 2.5g |
| Salt (g) | 0.16g |
| Protein (g) | 3.1g |
Day 8
Lunch
Hummus with crudites
Serves: 6. Prep time: 10 minutes.
Ingredients
- 400g chickpea tin, drained but keeping liquid
- 60ml light olive oil
- 2 cloves of garlic
- Juice of ½ lemon
- 3 tbsp light tahini
- ¼ tsp ground cumin
- ½ tsp smoked paprika (optional)
- Salt and pepper, to taste
- 4 sticks of celery
- 2 large carrots cut into fingers
- 1 pepper, sliced and deseeded
Method
- Add the chickpeas to a tall jug or bowl with 60ml of oil and half of the chickpea water before blending with a hand blender, until it is almost smooth.
- Add the garlic, lemon, and tahini, and blitz again. If it is too thick, add more chickpea water to loosen.
- Season with salt and pepper, to taste. Serve with the raw vegetables.
| Nutrition Information per 100g | |
| Calories (kcal) | 152kcal |
Total Fat (g) Saturated (g) | 9.3g 1.4g |
Carbohydrates (g) Of which are sugars (g) | 10g 2.9g |
| Salt (g) | 0.03g |
| Protein (g) | 6.6g |
Day 8
Dinner
Sweet and spicy cauliflower
Serves: 2. Prep time: 15 minutes. Cooking time: 30 minutes (conventional oven)/12 minutes (air fryer).
Ingredients
- 25g gluten free flour
- 1 tsp paprika
- 1 tsp garlic sauce
- 200ml low fat milk
- 75g gluten free dry breadcrumbs
- 350g raw cauliflower florets
- 1 tbsp sesame seeds
- 1 chilli, finely chopped
- 4 spring onions, chopped
Ingredients for sauce
- 50g sweet chilli sauce
- 20g sriracha
- 1 tsp gluten free soy sauce/tamari
- Juice of 1 lime
Method
- Heat the oven to 220◦c, or heat the air fryer to 200◦c. Line a tray with parchment.
- In a large bowl combine the flour, paprika, garlic, black pepper, and salt. Slowly whisk in the milk, a little at a time, until the batter is smooth and it is thick enough to coat the back of a spoon.
- Place the breadcrumbs in a shallow bowl. Toss each floret in the batter, then toss in the breadcrumbs, move around until coated. If using the over, place on the baking tray and bake for 30 minutes, turning halfway through. To air fry, place the florets onto a liner in two batches, cook for 10 to 12 minutes until crispy.
- While cooking, put all the ingredients for the sauce in a small bowl and whisk with a fork.
- Put the cooked cauliflower onto a serving plate and drizzle the sauce over. Sprinkle with the sesame seeds, chopped chili, and spring onion.
| Nutrition Information per 100g | |
| Calories (kcal) | 102kcal |
Total Fat (g) Saturated (g) | 1.6g 0.4g |
Carbohydrates (g) Of which are sugars (g) | 18g 6.9g |
| Protein (g) | 3.8g |
| Salt (g) | 0.19g |
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