October 2, 2025 • 16 mins
Ever wonder what a full day of eating gluten-free actually looks like — without being boring or bland?
In today’s episode, I’m walking you through exactly what I eat in a day. You’ll hear my go-to meals and snacks, how I keep things simple and satisfying, and a few ideas you can borrow for your own kitchen.
And stick with me until the end, because I’ll share the mindset shift that helped me finally stop stressing about food and start enjoying it again.
This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Carrie Saunders (00:00):
Quick reminder before we get started on this
episode.
This podcast is based on mypersonal experiences and isn't
medical advice.
Ever wonder what a day ofeating gluten-free actually
looks like without being boringor bland?
In today's episode, I'm walkingthrough exactly what I eat in a
day.
You'll hear my go-to meals andsnacks, how I keep things simple
(00:20):
and satisfying, and a few ideasyou can borrow for your own
kitchen.
And stick with me to the end,because I'll share the mindset
shift that helped me finallystop stressing about food and
start enjoying again.
Let's dive in.
Welcome to the Gluten-FreeEngineer Podcast.
I'm your host, Saunders.
In 2011, I was diagnosed withceliac disease, a moment that
(00:42):
changed everything, but I wasdetermined not to let it hold me
back.
With my two engineering degrees, I set out to reverse engineer
the gluten-free lifestyle,breaking down recipes, safety
tips, travel hacks andeverything in between to rebuild
a life I love.
Whether you have celiac disease, gluten intolerance or simply
choose to live gluten-free, thispodcast is for you.
(01:03):
Join me each week as wesimplify the gluten-free
lifestyle, make it fun and provethat you don't have to miss out
on anything.
Welcome back to the show.
Today, we're talking about whatdo I eat in a day.
What does Carrie eat in a day?
Hopefully to give you someother ideas of how you can
switch things up for you and togive you the confidence to enjoy
(01:24):
your food again.
So first off, let's talk aboutbreakfast.
I am not a breakfast person, sowe will just want to frame it
there first.
I for many, many years, didn'teat breakfast at all and as of
the past several years, I justdecided, you know, maybe I
actually should eat somebreakfast, and I've started
(01:44):
making that compromise formyself and eating a small amount
of breakfast.
I probably only eat about 100or 200 calories when I wake up.
It's just what my body needs.
I don't work well with a lot offood first thing in the morning
, so one of my go-tos isBelinsky's chicken sausage.
It's kind of hard to say.
(02:05):
I had to reread that word tomake sure I pronounced it right.
This is a savory chickensausage.
It's actually really good.
It's low in fat.
If you're looking for somethinglow in fat.
It's high in protein, so Ibasically try to start my day
with a high in protein type ofbreakfast.
I also sometimes use adifferent sausage which is a
(02:26):
pork-based sausage.
Now that one's a lot higher infat, so I try to switch it up.
Personally, I'll go severaldays eating Bilinski's sausage
chicken sausage and then I'll doseveral days in a row of eating
the pork sausage in a row, justbecause I want my breakfast to
be simple, easy and fast.
I am not a morning person andmy breakfast is just simple and
(02:50):
fast.
Now, sometimes I'll also add agluten-free toast with peanut
butter, if you tolerate that.
Well, I actually have recentlytaken out peanut butter on my
life and I was putting slicedstrawberries on it, which was
absolutely delicious.
I absolutely loved it.
But I found that peanuts andpeanut butter on my life and I
was putting sliced strawberrieson it, which was absolutely
delicious, I absolutely loved it.
But I found that peanuts andpeanut butter was actually kind
of causing my body to be a bitinflamed and for me to have a
(03:13):
little bit heightened allergies.
So I took out peanut butter.
So sometimes what I will do nowis I get a grain-free bread and
I'll just put a hat ofKerrygold butter on it.
A little bit of Kerrygold.
Absolutely love that batter myfavorite batter in the whole
world.
It reminds me of when I was achild, because it's all
grass-fed.
So if you need a little bitmore calories.
(03:35):
You could do either gluten-freetoast or grain-free slash,
gluten-free toast with somebutter or some jam or whatever
your avocado, whatever might beyour favorite topping for that.
So what we do want to make surewe're doing from all the
research I read, and a lot ofnutritionists will say we want
to start with protein in ourmorning and then you may also
(03:57):
want some carbohydrates for yourbrain activity, depending upon
how your body works.
So some other ideas.
If you tolerate yogurt, you canget Greek yogurt.
We also very much like the silkcoconut Greek yogurt.
It's absolutely delicious.
I personally actually like thatbetter than a dairy yogurt.
It's really, really good.
You can add fruit into it.
(04:18):
Many of those are already alittle bit flavored.
If you tolerate granola, youcan add gluten-free granola to
it.
You can also do overnight oats.
If you are a person who cantolerate oats, again, you could
do scrambled eggs with veggies.
You can do hard-boiled eggs.
So many options for breakfast.
You can do sausage, bacon,turkey sausage, you know,
(04:41):
obviously making sure everythingis gluten-free.
So you want to start with abreakfast.
That is just right for you,whether that's a large breakfast
.
A lot of people I know eat alarge breakfast in the morning,
unlike me.
So start with that largebreakfast, if that's what works
for you, or work with a smallerbreakfast if you're like me and
just kind of aren't awake orready to consume much food in
(05:03):
the morning, and then for lunch.
What I typically do is I try tomake it very simple.
I like to use leftovers fromthe previous weeks or days, not
weeks previous days dinners.
Leftovers are such a greatgo-to because they're super fast
, quick and easy.
Another thing I really like todo is really full salads Okay,
(05:28):
so you know, salads with lots ofveggies on it, protein and then
some great gluten-free dressingif you like to use a salad
dressing, which I think most ofus do.
Tessamay is my favorite ranchbrand of dressing.
It is so, so good.
It tastes like you homemade ityourself.
They also have other reallygood flavors.
(05:50):
So just be really careful,though, when you get salad
dressings, that you're lookingfor gluten in them and any other
sensitivities.
Like us, for example, we can'thave soy most of us in our
family so we have to find thesalad dressings that are not soy
based as well, and so you canadd all kinds of different
vegetables on it carrots,cucumbers, peppers.
I love to add Parmesan cheeseor sometimes Mexican cheese.
(06:14):
I like to add a little bit moreprotein and a little more
delight to my mouth by adding alittle bit of cheese.
So if you tolerate cheese,that's a really great option to
add on your salads.
And then a tip here with saladsis I feel like salads can seem a
bit daunting and kind of a pain, honestly, to put together.
So what we do in our familymany times is we will cut up
(06:34):
everything for salads on Sundaynight.
Cut up all the lettuce, cut upany vegetables we want to put on
it, and we will put those inseparate containers, because
some of the vegetables I like toput on my salad my husband
doesn't like to put on his salador in vice versa.
So we'll have all the veggies,the toppings that you can put on
our salads separate.
(06:54):
So then we can decide on theday well, what toppings do we
want on our salad?
And that can help you mix it up.
You can pre-cook bacon if youlove bacon and chop it up.
So it's all ready for yoursalad too.
That way a salad is actually afast meal during the week.
That really can help that.
It makes it a lot less stress,there's a lot less waste and
(07:15):
there's more time saved.
Whenever you have, either usingleftovers or a pre-prepped type
of salad, that really can help.
Some other options would besome turkey lettuce wraps or a
ham lettuce wraps.
You know whatever you mightlike for some protein there,
maybe chickpea salad with somegluten-free crackers, homemade
(07:36):
soup and salad.
I tend to go to that during thewinter many times and then add
some extra protein into itbecause my body does tend to
prefer to have a lot of proteinin it, and so just have
something ready, plan ahead.
Plan this ahead on your weekendso that you can have really
nice, easy, simple, um fastmeals for lunches during the
(07:57):
week.
I find that just makes thingsso much less stressful.
And then for dinner, we I'm I'ma steak and potatoes girl.
You probably have heard this onthe podcast before.
Um, I absolutely love a steakand potatoes, so that might be
one of our go-tos.
We may do hamburgers.
I typically, since goinggluten-free, don't even use a
(08:20):
bun with my hamburger.
I'd rather eat my carb caloriesin something else than a bun,
even though we found some reallygreat gluten-free buns.
Many times we'll make tacos andI love to use the siete casava
or almond flour tortillas,because I don't tolerate corn
very well.
We also can.
We'll make fajitas.
Sometimes we love to makechicken fried rice with coconut
(08:42):
aminos.
Instead of gluten-free tamariwe use the coconut aminos since
we don't tolerate soy.
It's so delicious.
Actually, just talking about itright now it's kind of making
me hungry.
And one of our other favoritesmight be a little bit surprising
and it's meat, spaghetti andmeatballs.
So what we do is we will on theweekend get two pounds of
(09:03):
hamburger, two pounds of glutenfree ground pork.
I will, actually we actually.
I came up with this recipe onthe fly.
I'll work on putting it on,kind of measuring it out and
putting it up on theglutenfreeengineercom here soon.
But basically I take two poundsof each of those proteins and
then what we use to make itgluten-free is I use Bob's Red
(09:24):
Mill potato flakes for the kindof starch binder inside of it,
and then we use egg to also help, you know, keep the meatballs
together and then I will put amix of spices in it.
I'll put, obviously, salt andpepper.
I also put Italian seasoningand some onion powder and some
(09:46):
garlic powder and I put this inmy husband thank goodness he
doesn't mind to mix the meat up.
I'm kind of not a person tostick my hands on raw, cold meat
.
Thankfully, he will do this forus and we'll mix up the
meatballs.
And what I do is I will do asniff test.
I have a very sensitive nose soI'll just sniff test it to see
(10:08):
if I've got the right spices init.
So that's why I don't have therecipe on our website yet.
So I'll make sure to get a goodestimate of how much of each of
those I put in there so thatyou guys can replicate it.
So I just smell it to make sureit smells like I feel like it
should to make tasty meatballs.
And then we use just like anice cream scoop to get that
(10:30):
rounded shape and consistentsize and we'll just roll them
into a ball.
And then what we do is that's alot of meat, right, that's four
pounds of meat.
So we will take a section ofthem about five meatballs each
for dinner for that night.
And then what we do is freezein Ziploc baggies sets of those.
(10:52):
So right now we have just threepeople living in our house, so
about 15 to 20 meatballs perbaggie, and we'll put those in
our deep freezer.
So then that actually becomes avery quick meal.
Later on, like maybe the nextweek or the next, you know, two
weeks from then, I can actuallycook those meatballs from frozen
, from deep frozen too, and havea quick meal done in about 30
(11:15):
minutes.
So what you wanna do, let's sayyou do that and so you do the
meatballs.
All you have to do is brownthem from frozen until they're
brown on each side and then theykind of start, you know, coming
into their individual meatballsand then you just pour your
tomato sauce in it and let itsimmer until they're done,
(11:44):
cooking your gluten-free pastawhile you are browning and
cooking the meatballs, and theyall come together and are done
at about the same time Again,about less than 30 minutes, even
from frozen.
So that's a great dinner tipand kind of our favorite go-to
and our youngest child'sfavorite right now.
And so I want you to like thinkabout what are your favorite
dinners, what do you really love, and rotate those in pretty
regularly so that you are happyand satisfied, and then have
(12:06):
maybe a day or two a week youmight experiment or do something
else.
That way you aren't in like aboring rut of dinner.
You still have your favoritesin there, but you have some
variety in there.
You want to focus on the mealsthat the whole family enjoys and
they don't need to be specialgluten free meals.
Like I said, I just told youhow I do spaghetti meatballs.
(12:27):
That's not traditionally agluten free meal.
We make a gluten free prettyeasily with just substituting
potato flakes from breadcrumbsand gluten free pasta for the
pasta side.
And then let's talk brieflyabout snacks and treats.
Some of my go-to snacks and Iwill have to admit it lately is
I love the Simple Mills CrunchyChocolate Chip Cookies.
(12:50):
They are grain-free, which ismuch better on my stomach I've
found grains don't do well on mystomach and my body and they
are so delicious and theyactually have a decent amount of
protein in them because they'remade from almond flour.
So sometimes go for that treatif you need to, and you know,
make it as healthy as you can,like I'm trying to.
You can also go for fruit plusnut butter.
(13:14):
You can do gluten-free pretzelsor chips with hummus, string
cheese, boiled eggs if youtolerate eggs.
You can also do like treats.
Like I said, I just absolutelylove those chocolate chip
cookies.
I try to limit myself to liketwo or three a day.
They're pretty small so it'snot too bad.
But make some snacks that areenjoyable, you know, healthy
(13:35):
ones as well as ones thatsatisfy your brain and your you
know just whole well-being there.
So if you loved hearing theseeveryday meals, I share even
more easy gluten-free recipesand tips in our newsletter.
You can just head on over totheglutenfreeengineercom to sign
up for that.
I have lots of recipes overthere as well and our show notes
(13:58):
are there.
So that is a great place tofind other gluten-free resources
.
And then here's a mindset shiftthat to find other gluten-free
resources.
And then here's a mindset shiftthat really changed my
gluten-free life Satisfactionmatters.
For a long time I tried to eatperfectly, to only eat clean or
be good, and honestly, itsometimes can mentally backfire
on you.
Now, obviously I am very, very,very strict on gluten-free, but
(14:22):
in my snacking sample I hadthose gluten-free chocolate chip
cookies.
That is just something to helpme mentally.
You know, be happy too, becauseI have so many food
restrictions beyond just gluten.
It just kind of helps give mybrain that relief of not feeling
so so restricted.
So once you give yourselfpermission to eat satisfying
(14:44):
meals and treats within you know, obviously, healthy limits and
without guilt, your relationshipwith food will completely shift
.
It really helped me shift mine.
So if you've been feeling stuckor stressed about food, I want
you to hear this.
You can feel safe and enjoywhat you eat at the same time.
(15:05):
Thank you for listening to thisepisode of the Gluten-Free
Engineer.
If you found value in thisstory, please share it with
someone who might needencouragement on their own
gluten-free journey.
For more tips, recipes,resources and even links to my
YouTube channel, head on over totheglutenfreeengineercom.
It's your one-stop hub to makegluten-free living simple, fun
(15:25):
and full of flavor.
And don't forget to subscribeso you never miss out on an
episode.
And we will see you next week.
The Gluten-Free Engineerpodcast is for informational and
entertainment purposes only.
I share my personal experiencesand stories about living with
celiac disease and navigating agluten-free lifestyle.
This podcast does not providemedical advice.
(15:47):
Always consult with a qualifiedhealthcare professional for
medical questions, concerns oradvice specific to your health.
Quick reminder before we get started on this
episode.
This podcast is based on mypersonal experiences and isn't
medical advice.
Ever wonder what a day ofeating gluten-free actually
looks like without being boringor bland?
In today's episode, I'm walkingthrough exactly what I eat in a
day.
You'll hear my go-to meals andsnacks, how I keep things simple
(00:20):
and satisfying, and a few ideasyou can borrow for your own
kitchen.
And stick with me to the end,because I'll share the mindset
shift that helped me finallystop stressing about food and
start enjoying again.
Let's dive in.
Welcome to the Gluten-FreeEngineer Podcast.
I'm your host, Saunders.
In 2011, I was diagnosed withceliac disease, a moment that
(00:42):
changed everything, but I wasdetermined not to let it hold me
back.
With my two engineering degrees, I set out to reverse engineer
the gluten-free lifestyle,breaking down recipes, safety
tips, travel hacks andeverything in between to rebuild
a life I love.
Whether you have celiac disease, gluten intolerance or simply
choose to live gluten-free, thispodcast is for you.
(01:03):
Join me each week as wesimplify the gluten-free
lifestyle, make it fun and provethat you don't have to miss out
on anything.
Welcome back to the show.
Today, we're talking about whatdo I eat in a day.
What does Carrie eat in a day?
Hopefully to give you someother ideas of how you can
switch things up for you and togive you the confidence to enjoy
(01:24):
your food again.
So first off, let's talk aboutbreakfast.
I am not a breakfast person, sowe will just want to frame it
there first.
I for many, many years, didn'teat breakfast at all and as of
the past several years, I justdecided, you know, maybe I
actually should eat somebreakfast, and I've started
(01:44):
making that compromise formyself and eating a small amount
of breakfast.
I probably only eat about 100or 200 calories when I wake up.
It's just what my body needs.
I don't work well with a lot offood first thing in the morning
, so one of my go-tos isBelinsky's chicken sausage.
It's kind of hard to say.
(02:05):
I had to reread that word tomake sure I pronounced it right.
This is a savory chickensausage.
It's actually really good.
It's low in fat.
If you're looking for somethinglow in fat.
It's high in protein, so Ibasically try to start my day
with a high in protein type ofbreakfast.
I also sometimes use adifferent sausage which is a
(02:26):
pork-based sausage.
Now that one's a lot higher infat, so I try to switch it up.
Personally, I'll go severaldays eating Bilinski's sausage
chicken sausage and then I'll doseveral days in a row of eating
the pork sausage in a row, justbecause I want my breakfast to
be simple, easy and fast.
I am not a morning person andmy breakfast is just simple and
(02:50):
fast.
Now, sometimes I'll also add agluten-free toast with peanut
butter, if you tolerate that.
Well, I actually have recentlytaken out peanut butter on my
life and I was putting slicedstrawberries on it, which was
absolutely delicious.
I absolutely loved it.
But I found that peanuts andpeanut butter on my life and I
was putting sliced strawberrieson it, which was absolutely
delicious, I absolutely loved it.
But I found that peanuts andpeanut butter was actually kind
of causing my body to be a bitinflamed and for me to have a
(03:13):
little bit heightened allergies.
So I took out peanut butter.
So sometimes what I will do nowis I get a grain-free bread and
I'll just put a hat ofKerrygold butter on it.
A little bit of Kerrygold.
Absolutely love that batter myfavorite batter in the whole
world.
It reminds me of when I was achild, because it's all
grass-fed.
So if you need a little bitmore calories.
(03:35):
You could do either gluten-freetoast or grain-free slash,
gluten-free toast with somebutter or some jam or whatever
your avocado, whatever might beyour favorite topping for that.
So what we do want to make surewe're doing from all the
research I read, and a lot ofnutritionists will say we want
to start with protein in ourmorning and then you may also
(03:57):
want some carbohydrates for yourbrain activity, depending upon
how your body works.
So some other ideas.
If you tolerate yogurt, you canget Greek yogurt.
We also very much like the silkcoconut Greek yogurt.
It's absolutely delicious.
I personally actually like thatbetter than a dairy yogurt.
It's really, really good.
You can add fruit into it.
(04:18):
Many of those are already alittle bit flavored.
If you tolerate granola, youcan add gluten-free granola to
it.
You can also do overnight oats.
If you are a person who cantolerate oats, again, you could
do scrambled eggs with veggies.
You can do hard-boiled eggs.
So many options for breakfast.
You can do sausage, bacon,turkey sausage, you know,
(04:41):
obviously making sure everythingis gluten-free.
So you want to start with abreakfast.
That is just right for you,whether that's a large breakfast
.
A lot of people I know eat alarge breakfast in the morning,
unlike me.
So start with that largebreakfast, if that's what works
for you, or work with a smallerbreakfast if you're like me and
just kind of aren't awake orready to consume much food in
(05:03):
the morning, and then for lunch.
What I typically do is I try tomake it very simple.
I like to use leftovers fromthe previous weeks or days, not
weeks previous days dinners.
Leftovers are such a greatgo-to because they're super fast
, quick and easy.
Another thing I really like todo is really full salads Okay,
(05:28):
so you know, salads with lots ofveggies on it, protein and then
some great gluten-free dressingif you like to use a salad
dressing, which I think most ofus do.
Tessamay is my favorite ranchbrand of dressing.
It is so, so good.
It tastes like you homemade ityourself.
They also have other reallygood flavors.
(05:50):
So just be really careful,though, when you get salad
dressings, that you're lookingfor gluten in them and any other
sensitivities.
Like us, for example, we can'thave soy most of us in our
family so we have to find thesalad dressings that are not soy
based as well, and so you canadd all kinds of different
vegetables on it carrots,cucumbers, peppers.
I love to add Parmesan cheeseor sometimes Mexican cheese.
(06:14):
I like to add a little bit moreprotein and a little more
delight to my mouth by adding alittle bit of cheese.
So if you tolerate cheese,that's a really great option to
add on your salads.
And then a tip here with saladsis I feel like salads can seem a
bit daunting and kind of a pain, honestly, to put together.
So what we do in our familymany times is we will cut up
(06:34):
everything for salads on Sundaynight.
Cut up all the lettuce, cut upany vegetables we want to put on
it, and we will put those inseparate containers, because
some of the vegetables I like toput on my salad my husband
doesn't like to put on his salador in vice versa.
So we'll have all the veggies,the toppings that you can put on
our salads separate.
(06:54):
So then we can decide on theday well, what toppings do we
want on our salad?
And that can help you mix it up.
You can pre-cook bacon if youlove bacon and chop it up.
So it's all ready for yoursalad too.
That way a salad is actually afast meal during the week.
That really can help that.
It makes it a lot less stress,there's a lot less waste and
(07:15):
there's more time saved.
Whenever you have, either usingleftovers or a pre-prepped type
of salad, that really can help.
Some other options would besome turkey lettuce wraps or a
ham lettuce wraps.
You know whatever you mightlike for some protein there,
maybe chickpea salad with somegluten-free crackers, homemade
(07:36):
soup and salad.
I tend to go to that during thewinter many times and then add
some extra protein into itbecause my body does tend to
prefer to have a lot of proteinin it, and so just have
something ready, plan ahead.
Plan this ahead on your weekendso that you can have really
nice, easy, simple, um fastmeals for lunches during the
(07:57):
week.
I find that just makes thingsso much less stressful.
And then for dinner, we I'm I'ma steak and potatoes girl.
You probably have heard this onthe podcast before.
Um, I absolutely love a steakand potatoes, so that might be
one of our go-tos.
We may do hamburgers.
I typically, since goinggluten-free, don't even use a
(08:20):
bun with my hamburger.
I'd rather eat my carb caloriesin something else than a bun,
even though we found some reallygreat gluten-free buns.
Many times we'll make tacos andI love to use the siete casava
or almond flour tortillas,because I don't tolerate corn
very well.
We also can.
We'll make fajitas.
Sometimes we love to makechicken fried rice with coconut
(08:42):
aminos.
Instead of gluten-free tamariwe use the coconut aminos since
we don't tolerate soy.
It's so delicious.
Actually, just talking about itright now it's kind of making
me hungry.
And one of our other favoritesmight be a little bit surprising
and it's meat, spaghetti andmeatballs.
So what we do is we will on theweekend get two pounds of
(09:03):
hamburger, two pounds of glutenfree ground pork.
I will, actually we actually.
I came up with this recipe onthe fly.
I'll work on putting it on,kind of measuring it out and
putting it up on theglutenfreeengineercom here soon.
But basically I take two poundsof each of those proteins and
then what we use to make itgluten-free is I use Bob's Red
(09:24):
Mill potato flakes for the kindof starch binder inside of it,
and then we use egg to also help, you know, keep the meatballs
together and then I will put amix of spices in it.
I'll put, obviously, salt andpepper.
I also put Italian seasoningand some onion powder and some
(09:46):
garlic powder and I put this inmy husband thank goodness he
doesn't mind to mix the meat up.
I'm kind of not a person tostick my hands on raw, cold meat
.
Thankfully, he will do this forus and we'll mix up the
meatballs.
And what I do is I will do asniff test.
I have a very sensitive nose soI'll just sniff test it to see
(10:08):
if I've got the right spices init.
So that's why I don't have therecipe on our website yet.
So I'll make sure to get a goodestimate of how much of each of
those I put in there so thatyou guys can replicate it.
So I just smell it to make sureit smells like I feel like it
should to make tasty meatballs.
And then we use just like anice cream scoop to get that
(10:30):
rounded shape and consistentsize and we'll just roll them
into a ball.
And then what we do is that's alot of meat, right, that's four
pounds of meat.
So we will take a section ofthem about five meatballs each
for dinner for that night.
And then what we do is freezein Ziploc baggies sets of those.
(10:52):
So right now we have just threepeople living in our house, so
about 15 to 20 meatballs perbaggie, and we'll put those in
our deep freezer.
So then that actually becomes avery quick meal.
Later on, like maybe the nextweek or the next, you know, two
weeks from then, I can actuallycook those meatballs from frozen
, from deep frozen too, and havea quick meal done in about 30
(11:15):
minutes.
So what you wanna do, let's sayyou do that and so you do the
meatballs.
All you have to do is brownthem from frozen until they're
brown on each side and then theykind of start, you know, coming
into their individual meatballsand then you just pour your
tomato sauce in it and let itsimmer until they're done,
(11:44):
cooking your gluten-free pastawhile you are browning and
cooking the meatballs, and theyall come together and are done
at about the same time Again,about less than 30 minutes, even
from frozen.
So that's a great dinner tipand kind of our favorite go-to
and our youngest child'sfavorite right now.
And so I want you to like thinkabout what are your favorite
dinners, what do you really love, and rotate those in pretty
regularly so that you are happyand satisfied, and then have
(12:06):
maybe a day or two a week youmight experiment or do something
else.
That way you aren't in like aboring rut of dinner.
You still have your favoritesin there, but you have some
variety in there.
You want to focus on the mealsthat the whole family enjoys and
they don't need to be specialgluten free meals.
Like I said, I just told youhow I do spaghetti meatballs.
(12:27):
That's not traditionally agluten free meal.
We make a gluten free prettyeasily with just substituting
potato flakes from breadcrumbsand gluten free pasta for the
pasta side.
And then let's talk brieflyabout snacks and treats.
Some of my go-to snacks and Iwill have to admit it lately is
I love the Simple Mills CrunchyChocolate Chip Cookies.
(12:50):
They are grain-free, which ismuch better on my stomach I've
found grains don't do well on mystomach and my body and they
are so delicious and theyactually have a decent amount of
protein in them because they'remade from almond flour.
So sometimes go for that treatif you need to, and you know,
make it as healthy as you can,like I'm trying to.
You can also go for fruit plusnut butter.
(13:14):
You can do gluten-free pretzelsor chips with hummus, string
cheese, boiled eggs if youtolerate eggs.
You can also do like treats.
Like I said, I just absolutelylove those chocolate chip
cookies.
I try to limit myself to liketwo or three a day.
They're pretty small so it'snot too bad.
But make some snacks that areenjoyable, you know, healthy
(13:35):
ones as well as ones thatsatisfy your brain and your you
know just whole well-being there.
So if you loved hearing theseeveryday meals, I share even
more easy gluten-free recipesand tips in our newsletter.
You can just head on over totheglutenfreeengineercom to sign
up for that.
I have lots of recipes overthere as well and our show notes
(13:58):
are there.
So that is a great place tofind other gluten-free resources
.
And then here's a mindset shiftthat to find other gluten-free
resources.
And then here's a mindset shiftthat really changed my
gluten-free life Satisfactionmatters.
For a long time I tried to eatperfectly, to only eat clean or
be good, and honestly, itsometimes can mentally backfire
on you.
Now, obviously I am very, very,very strict on gluten-free, but
(14:22):
in my snacking sample I hadthose gluten-free chocolate chip
cookies.
That is just something to helpme mentally.
You know, be happy too, becauseI have so many food
restrictions beyond just gluten.
It just kind of helps give mybrain that relief of not feeling
so so restricted.
So once you give yourselfpermission to eat satisfying
(14:44):
meals and treats within you know, obviously, healthy limits and
without guilt, your relationshipwith food will completely shift
.
It really helped me shift mine.
So if you've been feeling stuckor stressed about food, I want
you to hear this.
You can feel safe and enjoywhat you eat at the same time.
(15:05):
Thank you for listening to thisepisode of the Gluten-Free
Engineer.
If you found value in thisstory, please share it with
someone who might needencouragement on their own
gluten-free journey.
For more tips, recipes,resources and even links to my
YouTube channel, head on over totheglutenfreeengineercom.
It's your one-stop hub to makegluten-free living simple, fun
(15:25):
and full of flavor.
And don't forget to subscribeso you never miss out on an
episode.
And we will see you next week.
The Gluten-Free Engineerpodcast is for informational and
entertainment purposes only.
I share my personal experiencesand stories about living with
celiac disease and navigating agluten-free lifestyle.
This podcast does not providemedical advice.
(15:47):
Always consult with a qualifiedhealthcare professional for
medical questions, concerns oradvice specific to your health.
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