Ukudla okungenalo i-gluten kungakwenza uzizwe sengathi izinketho zakho emnyangweni we-carb zinqunyelwe. Kodwa akuzona zonke izinkwa, ama-pastas, ama-pizza crusts nama-tortilla enziwa ngokolweni ufulawa , futhi akudingekile. Qhubeka ufunda ngezidlo ezingama-31 ezingenawo gluten ezizojabulisa sonke isivakashi esisetafuleni (kungakhathaliseki ukuthi sidleni), ngokwemvelo i-gluten-free amasaladi namasobho kuma-riffs angenakolweni ezitsheni ze-carb-y zakudala.
OKUhlobene: 50 Imibono Yesidlo Sasemini EsingenaGluten Ezokugcwalisa
Ukholifulawa
1. I-Gluten-Free Cheesy Cauliflower Patties
Ngenxa yokuhweba ngofulawa wezinjongo zonke ze-oatmeal, ama-patties awanawo nhlobo i-gluten kodwa aqinile nje. Zizwe ukhululekile ukuwabhaka uma ungathanda ukugwema ukuthosa. Khonza ama-patties eceleni ama-steaks , amabhega noma ngesitsha esikhulu se-ketchup sokucwiliswa.
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Isithombe: Liz Andrew/Styling: Erin McDowell
2. 'Yonke I-Bagel' I-Cauliflower Rolls
Lezi i-low-carb , amagugu angenayo i-gluten ayihlakaniphi nje. Isisekelo sidinga inani lekhanda likakholifulawa elayisi kanye nofulawa we-alimondi, kanye nokunye okuyisisekelo okumbalwa kwe-pantry ukuze kuyisize ibophe futhi inikeze ukunambitheka.
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Isithombe: Liz Andrew/Styling: Erin McDowell3. Ama-Noodle Amazambane Amnandi Nesosi Ye-almond
Ungayithola kanjani i-starchiness i-pasta ngaphandle kokusebenzisa ufulawa, uyabuza? Gcoba ubhatata ambalwa bese uwagcoba emafutheni kuze kube yilapho usuthambile. (Qinisekisa nje ukuthi uyashintsha ufulawa ongenayo i-gluten ku-sauce ye-alimondi enokhilimu.)
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UChloe Flavour4. I-Vegan Butternut Mac kanye ‘noshizi’ ne-Smoky Shiitake ‘Bacon’
Ayikho inqwaba wadonsa ingulube iphelele ngaphandle kwendunduma mac eceleni kwayo. Thengisa i-pasta evamile ngohlobo lwakho oluthandayo olungenakolweni (asikhethi uphizi ) ukwenza isidlo sonke sibe ne-gluten.
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U-Erin McDowell
5. Isaladi yekhukhamba epholile
Uma usingathe izivakashi ezingenayo i-gluten, awukwazi ukungahambi kahle ngemifino ehlanzekile, eqabulayo ekugqokeni okulula kukaviniga. Faka unodoli kakhilimu omuncu esaladini ukuze uthinte ukhilimu.
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U-Aubrie Khetha/Ukunambitheka Okukhulu6. Isaladi I-Lemon-Tahini Ne-Lentils, Beet kanye Nezaqathi
Ugula uKhesari wakho ojwayelekile? Lokhu kugqoka okukhanyayo, okunama-nutty kunikeza okuluhlaza impilo entsha, kuyilapho i-lentile isiza ukwenza isaladi igcwale. Kubhanqa ne-grilled inyama yenkukhu noma inhlanzi .
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U-Erin McDowell7. I-Velvet Corn Soup
Akukho okuningi kulolu hlangothi lwasehlobo kune-fresh-off-the-cob ukolweni , ukhilimu onzima kanye ne-glug iwayini elimhlophe . Phezulu isitsha ngasinye ngezikhwebu zommbila onamanzi, ubhekeni ochotshoziwe kanye nokhilimu omuncu omuncu noma iyogathi.
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Isithombe: Liz Andrew/Styling: Erin McDowell
8. Ushizi Ongenayo IGluten kanye nokholifulawa ‘Ama-Breadsticks’
I-cruciferous veggie yethu esiyintandokazi iyakwenza futhi. Lawa ma-dippers ashizi, acwebile afanelwe ukugcwaliswa ngenkomishi ye-marinara efudumele kanye nesitsha sakho esiyintandokazi se-pasta esingenayo i-gluten.
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ULaura Edwards/I-Yoga Kitchen Plan9. Ama-zoodle ane-Avocado kanye ne-Mango Sauce
Ngeke ube nandaba nokuhweba i-pasta ye-doughy for spiralized i-zucchini , isithembiso. (Ikakhulukazi uma icwiliswe ngesosi enambitheka ngendlela emangalisayo eyenziwe ngoshukela i-Mango , ukwatapheya oyibhotela, okubabayo ijinja kanye namakhambi amasha.)
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Isithombe: Liz Andrew/Styling: Erin McDowell10. Isaladi ye-Millet yasehlobo
Abantu iwuhlamvu olungenayo gluten ngokwemvelo esikuthanda ukulusebenzisa esikhundleni selayisi, iquinoa noma i-bulgur. I-flavour yayo imnene futhi ine-nutty kancane, okwenza ifanelane kahle cishe nanoma yimuphi umkhiqizo wesizini noma ushizi onosawoti.
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Isithombe: Liz Andrew/Styling: Erin McDowell11. Amazambane noma iGratin
Ngokujabulisayo, i-quintessential ukudla okunethezeka ayinakolweni ngokuphelele, ngakho wonke umuntu angangena kulezo zingqimba zamazambane ama-scalloped bhotela kanye noshizi ocebile we-Gruyère.
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Isithombe: Liz Andrew/Styling: Erin McDowell12. I-Cauliflower Tortillas
Taco ngoLwesibili igcinwa, ngenxa yale ndlela elula engena-gluten esikhundleni sama-tortilla kafulawa. Okudingekayo nje inhloko yekholifulawa, amaqanda ambalwa nezinongo ezimbalwa ezibalulekile. Ngenkathi zibhaka, hlanganisa ama-carnitas akho, izimfanzi ezibabayo kanye i-guacamole .
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UDonna Griffith/The Primal Gourmet Cookbook13. I-Pan-Roasted Broccoli ‘Steaks’ ne-Garlic-Sesame Vinaigrette
Impela, ukholifulawa uthola inkazimulo eningi, kodwa i-broccoli nayo ikufanele ukugqama. Lapha, imiqhele i-caramelize ekupheleleni oku-crispy ku-vinaigrette ene-honey-spiked eyothandwa ngisho nezingane zakho.
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Kirsten Buck/Buck Naked Kitchen14. Imifino yasentwasahlobo esheviwe kanye ne-Apple Salad ene-Ginger-Dijon Dressing
Aka isidlo sokuqala ngqa ohlwini lwethu uma umkhiqizo wasentwasahlobo ufika emakethe yabalimi. Ilayishwe ama-snap peas, u-anyanisi obomvu futhi i-asparagus , kanye nekholifulawa ehlanzekile, enamanzi i-apula nezinhliziyo ze-hemp ezinoshukela.
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Isithombe: Nico Schinco / Styling: Eden Grinshpan15. I-Harissa kanye Nezaqathi Ezigazingiwe Ngoju
Indlela yethu esiyintandokazi yokuhlanganisa imifino manje isiwumsele weyogathi ngokusemthethweni. I dukkah ukuhlobisa - inhlanganisela yezinongo zamantongomane athosiwe, imbewu kanye namakhambi - ithatha izaqathi ikhuphuke nenye inothi.
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U-Leslie Grow/Keto Ngokuphazima kweso16. I-Keto Instant Pot Greek Cauliflower Rice
Lolu hlangothi lulayishwe yonke into kusuka eminqumweni ye-kalamata kuya kuma-walnuts aqoshiwe aqoshiwe. Uma ufuna ukuyenza ibe fancier nakakhulu, hamba zasendle ngamakhambi amasha, njenge-dill, i-mint ne-oregano. Yiphake ngenyama ye-gyro, eyosiwe inkukhu noma i-salmon ebhakiwe.
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Masihlale Ngaphakathi17. Usawoti kanye noVinegar Amazambane Athosiwe ane-Feta kanye neDill
I-creamy ngaphakathi, i-crispy ngaphandle-njengama-French fries. Imfihlo yokuthungwa okuphelele ukubilisa amazambane aze aqale ukuthamba, bese uwagazisa aze abe golide kuhhavini.
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Isithombe: Michael Marquand/Styling: Jodi Moreno18. I-Kelp ne-Zucchini Noodle Pad Thai
Ama-noodle e-Kelp awanawo nje kuphela i-gluten, kodwa aphinde alayishwe imisoco ehlanganisa i-iron, i-calcium, i-fiber kanye ne-vitamin K. Wacwilise emanzini ngosawoti omncane kanye nejusi kalamula ukuze athambise.
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Isithombe: Liz Andrew/Styling: Erin McDowell19. Ukholifulawa Othosiwe Ilayisi
Okuhambisana nokukhipha okuthandayo, susa ama-carbohydrate engeziwe. Qiniseka ukuthi uyayisebenzisa tamari esikhundleni sesoso yesoya uma ufuna ukugcina isidlo singenalo i-gluten ngokuphelele.
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U-Amanda Frederickson/Ukudla Okuhle Okulula20. Amazambane Amnandi Okugazingiwe nge-Sriracha kanye neLime
Lesi sidlo se-spud esinempilo sihlangana ndawonye esikhathini esingaphansi kwehora (futhi sibheja ukuthi usunazo zonke izithako ozidingayo kakade, londoloza izilimo eziyizigaxa).
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Isithombe: Liz Andrew/Styling: Erin McDowell21. Ummbila Oyosiwe nge-Aioli Enezinongo
Nansi eyodwa Uhlangothi lwe-BBQ lokho kuqinisekile ukujabulisa ngamunye wabavakashi bakho. Esikhundleni sokuthela izikhwebu kubhotela nosawoti, zihlanganise ku-garlicky sriracha mayo.
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Isithombe: Liz Andrew/Styling: Erin McDowell22. Ama-Curry Noodles ane-Broccoli Rabe ne-Purple Iklabishi
Ngokushintshana okulula okumbalwa—okufana ama-noodle elayisi kanye ne-tamari esikhundleni se-spaghetti nesoso yesoya—lesi sidlo esinesibindi siba ubuciko obungenalo gluten. Isosi ephefumulelwe e-Thai inobisi lukakhukhunathi, inhlama ye-curry ebomvu, ijusi ye-lime kanye nemifino eminingi ethosiwe.
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Isithombe: Liz Andrew/Styling: Erin McDowell23. Cacio e Pepe Ukholifulawa
Ngokuphambene nenkolelo evamile, i-pasta akuyona ukuphela kwemoto emnandi ephuma lapho yososo okhilimu we-Pecorino Romano kanye nethani likapelepele omnyama. Izimbali ze-Cauliflower zisebenza kahle, futhi. (Qinisekisa ukuthi usebenzisa isitashi sommbila noma ufulawa we-gluten-free ukuze uqinise isoso esikhundleni sikafulawa we-AP.)
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Isithombe: Liz Andrew/Styling: Erin McDowell24. Cold Sesame Ikhukhamba Noodle
Helloooo, ukuqabuleka. Gcoba izibopho ezimbalwa ze-teriyaki uhlobo lwenhlanzi ukushwabadela nama-noodle alfresco.
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ULauren V. Allen / Chèvre25. Isaladi ye-Sugar Snap Pea ne-Chèvre Ranch
Le saladi e-creamy, e-tangy imnandi njengoba idala. Kubhanqe namanzi i-steak eyosiwe -Ukunambitheka okunosawoti kwe-dressing kuzonqamula ukukhuluphala kwayo.
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Isithombe: Liz Andrew/Styling: Erin McDowell26. I-pizza ene-Cauliflower Crust
Ngeke uphuthelwe ufulawa nakancane, ngoba i-crust crispy kakhulu futhi yenziwe ngethani le-mozzarella ne-Parmesan. Zizwe ukhululekile ukushintsha i-marinara nge-pesto uma uthanda.
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Isithombe: Liz Andrew/Styling: Erin McDowell27. I-Vegan Slow-Cooker Detox Coconut Soup
Naphezu kokuba i-gluten- kanye nobisi olungenayo, lolu hlangothi lunokhilimu omangalisayo, ngenxa yobisi lukakhukhunathi olufakwe ethini. Beka isitsha sakho phezulu ngemifino emisha nama-noodle engilazi.
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Isithombe: Nico Schinco/Styling: Aran Goyyahan28. I-Radicchio, iLentil ne-Apple Salad ene-Vegan Cashew Dressing
Ukugqoka okungenalo ubisi kusele izithako ezine kuphela. Sibona lesi sidlo sasekwindla simataniswa kahle naso izingulube zengulube , inkukhu eyosiwe noma igalikuni .
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Isithombe: Liz Andrew/Styling: Erin McDowell29. I-Vegan Spaghetti Squash ne-Mushroom Marinara Sauce
Ukusebenzisa isikwashi se-spaghetti esikhundleni se-pasta yangempela akugcini nje ukwenza isidlo sibe ne-carb ephansi, kodwa futhi silula (okusho ukuthi uzoba nesikhala esiningi sesisu esisele se-meatballs noma izinkukhu zezinkukhu).
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Isithombe: Liz Andrew/Styling: Erin McDowell30. Ukwatapheya Ilayisi
Ukwatapheya ocwebezelayo, oyibhotela wenza yonke into ibe ngcono, kusukela ku-toast kuya kuma-tacos—futhi irayisi linjalo. Bhanqa lolu hlangothi olusawolintshi nakho konke kusuka ku-roast pernil kuya ku-pollo a la plancha.
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Isithombe: Liz Andrew/Styling: Erin McDowell31. I-Herby Shoestring Fries
Uma ungabaza, amazambane, uwoyela kanye nosawoti kuwukugijima okuqinisekile ekhaya. Gcoba okuthosiwe nge-rosemary entsha bese ubhanqa nama-burgers, ama-scallops , izinhlanzi ezithosiwe nangale kwalokho.
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OKUhlobene: Izidlo Ezingama-Gluten Ezingama-30 Ongazenza Ngemizuzu engama-30 noma Ngaphansi
Ukuze uthole ezinye zokupheka ezinhle kakhulu, bheka incwadi yethu yokuqala yokupheka, Izinto Ezinhle Kuphela .