Ukutya okungekho gluten kunokukwenza uzive ngathi ukhetho lwakho kwisebe le-carb lulinganiselwe. Kodwa ayizizo zonke izonka, i-pastas, i-pizza crusts kunye ne-tortillas ezenziwe ngengqolowa umgubo , yaye akuyomfuneko ukuba zibe njalo. Funda kwi-31 ye-gluten-free side izitya eziya kuchukumisa zonke iindwendwe etafileni (kungakhathaliseki ukutya kwazo), ukusuka ngokwemvelo ayinagluten iisaladi kunye neesuphu kwingqolowa-ngaphantsi riffs kwi classic carb-y izitya.
ENXULUMENEYO: Iingcebiso ezingama-50 zeSidlo sasemini esiGluten eziya kukuZalisa
Icauliflower
1. IiPatties zeCauliflower ezingenaGluten ezingenaGluten
Ndiyabulela ukurhweba yonke injongo yomgubo we-oatmeal, i-patties ayinayo i-gluten ngokupheleleyo kodwa yomelele. Zive ukhululekile ukuwabhaka ukuba ukhetha ukunqanda ukuqhotsa. Khonza i-patties ecaleni inyama yenkomo , iibhega okanye ngesitya esikhulu seketchup yokudipha.
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Ifoto: Liz Andrew/Styling: Erin McDowell
2. 'Yonke into yeBagel' i-Cauliflower Rolls
Ezi i-carb ephantsi , amatye anqabileyo ane-gluten alula nje. Isiseko sibiza ixabiso lentloko lekholifulawa erayisi kunye nomgubo we-almond, kunye neepantry ezimbalwa ezongezelelweyo zokuyinceda ukuyibopha kwaye inike incasa.
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Ifoto: Liz Andrew/Styling: Erin McDowell3. IiNoodles zePotato eziSwiti ezineSauce yeAlmond
Uyifumana njani i-stachiness ye ipasta ngaphandle kokusebenzisa nawuphi na umgubo, uyabuza? Spiralize iibhatata ezimbalwa kwaye uzigalele kwioli de zibe zithenda. (Qinisekisa nje ukuba uthatha indawo umgubo ongenagluten kwisosi ye-almond ekhrimu.)
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UChloe Flavour4. Vegan Butternut Mac kunye ne ‘Cheese’ eneSmoky Shiitake ‘Bacon’
Akukho mfumba watsala inyama yehagu igqityiwe ngaphandle kwenduli ye IMac ecaleni kwayo. Rhweba ngepasta eqhelekileyo ngohlobo owuthandayo lwengqolowa olungaphantsi kwengqolowa (siyinxenye kuyo intshontsho ) ukwenza isitya sonke sibe negluten-free.
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UErin McDowell
5. Isaladi yeCucumber eChilled
Ukuba ubamba iindwendwe ze-gluten-free, awukwazi ukungahambi kakuhle nge-crisp, i-veggies ehlaziyayo kwisinxibo esilula seviniga. Yongeza i-dollop ye-ukhilimu omuncu kwisaladi ngokuchukumisa ukhilimu.
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I-Aubrie Khetha / Iincasa ezinkulu6. Isaladi yeLemon-Tahini eneLentils, iiBeet kunye neeKarothi
Ugula kwi-kale yakho yesiqhelo Kesare? Oku kuqaqambileyo, ukugqoka i-nutty kunika uhlaza ubomi obutsha, ngelixa iilenti zinceda ukwenza isaladi izalise ngakumbi. Yidibanise ne-grilled inkukhu okanye intlanzi .
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UErin McDowell7. ISobho yombona weVelvet
Akukho nto ingako kweli cala lasehlotyeni kune-fresh-off-the-cob umbona , ikhilimu enzima kunye ne-glug ye iwayini emhlophe . Phezulu isitya ngasinye esineenkozo zengqolowa enamanzi, ibhekoni etyumkileyo kunye ne-swirl yekhilimu emuncu okanye iyogathi.
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Ifoto: Liz Andrew/Styling: Erin McDowell
8. Itshizi engenaGluten kunye neCauliflower ‘Breadsticks’
Imifuno yethu ye-cruciferous esiyithandayo iyayenza kwakhona. Ezi dippers ezishizi, ezikrwada zifanelwe kukutyalwa ngekomityi ye-marinara efudumeleyo kunye nesitya osithandayo sepasta esingenagluten.
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ULaura Edwards / Isicwangciso seKitchen yeYoga9. I-Zoodles kunye neAvocado kunye neSauce yeMango
Awuyi kukhathalela ukurhweba ngepasta yentlama ukuze ifakwe i-spiralized uzucchini , isithembiso. (Ingakumbi xa igalelwe kwisosi enencasa emangalisayo eyenziwe ngeswiti imango , ibhotolo yeavokhado, enongwe ijinja kunye nemifuno emitsha.)
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Ifoto: Liz Andrew/Styling: Erin McDowell10. Isaladi yeMillet yasehlotyeni
Abantu lukhozo olungenagluten ngokwendalo esithanda ukulusebenzisa endaweni yerayisi, iquinoa okanye ibulgur. I-flavour yayo inobulali kwaye i-nutty encinci, iyenza ifanise kakhulu malunga nayo nayiphi na imveliso yexesha okanye itshizi enetyuwa.
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Ifoto: Liz Andrew/Styling: Erin McDowell11. Iitapile okanye iGratin
Ngombulelo, i-quintessential ukutya okuthuthuzelayo Ayinangqolowa kwaphela, ngoko ke wonke umntu angangena kwezo maleko ebhotolo amazambane agayiweyo kunye netshizi yeGruyère.
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Ifoto: Liz Andrew/Styling: Erin McDowell12. IiTortilla zeCauliflower
Taco ngoLwesibini igcinwe, enkosi kule ndlela ilula yegluten-free kwi tortilla yomgubo. Ekuphela kwento efunekayo yintloko yecauliflower, amaqanda amabini kunye neziqholo ezimbalwa eziphambili. Ngelixa zibhaka, sondeza i-carnitas yakho, i-shrimp enesiqholo kunye iguacamole .
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UDonna Griffith/Incwadi yokupheka yePrimal Gourmet13. I-Pan-Roasted Broccoli 'Steaks' kunye neGarlic-Sesame Vinaigrette
Ngokuqinisekileyo, ikholifulawa ifumana uzuko oluninzi, kodwa ibrokholi kanye njengokuba ikufanele ukujongwa. Apha, izithsaba ze-caramelize ukuya kwimfezeko ekrwada kwi-vinaigrette enobusi enokuthi ithande abantwana bakho.
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Kirsten Buck/Buck Kitchen ze14. Imifuno echetyiweyo yaseNtwasahlobo kunye ne-Apple Salad ene-Ginger-Dijon yokunxiba
UAka esona sidlo sokuqala kuluhlu lwethu emva kokuba imveliso yasentwasahlobo ifike kwimarike yamafama. Ilayishwe ngee-ertyisi, itswele elibomvu kwaye i-asparagus , kunye necauliflower ekhrimkileyo, enejusi apile kunye neentliziyo zehemp eziqhekekileyo.
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Ifoto: Nico Schinco / Isimbo: Eden Grinshpan15. I-Harissa kunye ne-Honey-Roasted Carrots
Indlela yethu esiyithandayo yokubeka imifuno ngoku ngokusemthethweni ngumsele weyogathi. I dukkah ukuhombisa-umxube we-spice wamantongomane athosiweyo, imbewu kunye nemifuno-ithatha iminqathe phezulu enye inotshi.
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ULeslie Ukhule/Keto ngephanyazo16. Keto Instant Pot Greek Cauliflower Rice
Eli cala lilayishwe nayo yonke into esuka kwioli ye-kalamata ukuya kwi-walnuts ethosiweyo. Ukuba ufuna ukuyenza ibe mnandi ngakumbi, yiya endle kunye nemifuno emitsha, njengedill, i-mint kunye ne-oregano. Yiphake ngenyama ye-gyro, yosiwe inkukhu okanye isalmon ebhakiweyo .
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Masihlale ngaphakathi17. Ityuwa kunye neVinegar Iitapile eziTsiwe kunye ne-Feta kunye neDill
I-Creamy ngaphakathi, i-crispy ngaphandle-njenge-fries yaseFransi. Imfihlelo yokuthungwa okugqibeleleyo kukubilisa iitapile zide ziqalise ukuthamba, emva koko uziqhole de zibe golide e-oveni.
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Ifoto: Michael Marquand/Styling: Jodi Moreno18. Kelp kunye Zucchini Noodle Pad Thai
I-Kelp noodles ayinayo i-gluten-free kuphela, kodwa iphinde ilayishwe ngezondlo ezibandakanya isinyithi, i-calcium, i-fiber kunye ne-vitamin K. Zicwilise emanzini ngetyuwa kunye nejusi ye-lemon ukuze zithambe.
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Ifoto: Liz Andrew/Styling: Erin McDowell19. Cauliflower Irayisi eqhotsiweyo
Ikhapha oyithandayo yokukhupha, thabatha iikhabhu ezongezelelweyo. Qinisekisa ukusebenzisa tamari endaweni yesosi yesoya ukuba ufuna ukugcina isitya singenagluten ngokupheleleyo.
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UAmanda Frederickson / Ukutya Okulula Okuhle20. Iitapile eziSweet ezigcadiweyo kunye neSriracha kunye neLime
Esi sidlo se-spud sidlamkileyo sidibana nje ngaphantsi kweyure (kwaye sibheja ukuba unazo zonke izithako osele uzifuna, gcina i-tubers).
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Ifoto: Liz Andrew/Styling: Erin McDowell21. Umbona ogcadiweyo kunye neAioli eSpicy
Nantsi enye BBQ icala oko ngokuqinisekileyo ukukholisa ngamnye kunye neendwendwe zakho zonke. Esikhundleni sokugalela izikhwebu kwibhotolo kunye netyuwa, zidibanise kwi-garlicky sriracha mayo.
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Ifoto: Liz Andrew/Styling: Erin McDowell22. I-Curry Noodles kunye ne-Broccoli Rabe kunye neKhaphetshu ePurple
Ngeenguqu ezimbalwa ezilula-ezifana irayisi noodles kunye ne-tamari endaweni ye-spaghetti kunye nesosi yesoya-esi sidlo esinesibindi siba yi-gluten-free masterpiece. Isosi ephefumlelweyo yaseThai inobisi lwekhokhonathi, intlama yekhari ebomvu, ijusi yekalika kunye nemifuno emininzi eqhotsiweyo.
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Ifoto: Liz Andrew/Styling: Erin McDowell23. Cacio e Pepe Cauliflower
Ngokuchaseneyo nenkolelo edumileyo, ipasta ayisiyiyo yodwa isithuthi esinencasa esikhoyo se-Pecorino Romano sauce kunye netoni yepepile emnyama. Iintyatyambo zeCauliflower zisebenza kakuhle, nazo. (Qinisekisa ukuba usebenzisa isitashi sombona okanye umgubo ongenagluten ukuze ujiye i-sauce endaweni yomgubo we-AP.)
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Ifoto: Liz Andrew/Styling: Erin McDowell24. IiNoodles ezibandayo zeSesame Cucumber
Helloooo, ukuhlaziyeka. Gcoba iifillet ezimbalwa zeteriyaki islamoni ukuqwenga kunye nee-noodles alfresco.
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ULauren V. Allen / Chèvre25. Isaladi yeSugar Snap Pea kunye neChèvre Ranch
Isaladi ekhrimu, enencasa imnandi njengoko iyilayo. Yidibanise nejusi inyama eyojiweyo -Incasa enetyuwa yokunxiba iya kunqumla ukutyeba kwayo.
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Ifoto: Liz Andrew/Styling: Erin McDowell26. I-Pizza eneCauliflower Crust
Awuyi kuphoswa ngumgubo nakanye, kuba i-crust crispy kakhulu kwaye yenziwe ngetoni ye-mozzarella kunye ne-Parmesan. Zive ukhululekile ukutshintsha i-marinara ngepesto ukuba uyafuna.
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Ifoto: Liz Andrew/Styling: Erin McDowell27. Vegan Slow-Cooker Detox Coconut Soup
Ngaphandle kokuba ayinagluten- kunye nobisi, eli cala linobukhrimu ngendlela eyothusayo, ngenxa yobisi lwekhokhonathi olunkonkxiweyo. Fumba isitya sakho phezulu kunye nemifuno entsha kunye ne-noodle yeglasi.
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Ifoto: Nico Schinco/Styling: Aran Goyyahan28. I-Radicchio, iLentil kunye ne-Apple Salad kunye neVegan Cashew Dressing
Ukunxitywa ngaphandle kobisi zizithako ezine kuphela kude. Sibona esi sitya sasekwindla sidityaniswa kakuhle ipisi senyaman yehagu , inkukhu eqhotsiweyo okanye ikarikuni .
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Ifoto: Liz Andrew/Styling: Erin McDowell29. Vegan Spaghetti Squash kunye Mushroom Marinara Sauce
Ukusebenzisa i-spaghetti squash endaweni ye-pasta yangempela akugcini nje ukwenza isitya esisezantsi-i-carb, kodwa sibuye sikhanyise (ithetha ukuba uya kuba nesisu esikhulu esisele kwi-meatballs okanye i-chicken cutlets).
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Ifoto: Liz Andrew/Styling: Erin McDowell30. Irayisi yeeavokhado
I-avocado e-Creamy, ibhotela yenza yonke into ibe ngcono, ukusuka kwi-toast ukuya kwi-tacos-kwaye irayisi ayinjalo. Dibanisa eli cala lesitrasi nayo yonke into ukusuka kwiroast pernil ukuya kwipollo a la plancha.
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Ifoto: Liz Andrew/Styling: Erin McDowell31. IiFries zeHerby Shoestring
Xa uthandabuza, iitapile, i-oyile kunye netyuwa ziyindlela eqinisekileyo yokuqhuba ikhaya. Gcoba iifries phezulu ngerosemary entsha kwaye udibanise neebhega, i-scallops , intlanzi eqhotsiweyo nangaphaya.
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ENXULUMENEYO: I-30 ye-Gluten-Free Dinners Ungayenza kwi-30 yemizuzu okanye ngaphantsi
Ukufumana ezinye iiresiphi ezimnandi, jonga incwadi yethu yokuqala yokupheka, Izinto ezintle kuphela .