Gluten FreeFood plays an key role in reducing inflammation in the body, so here’s a grain free, anti-inflammatory gluten-free meal plan. It’s full of recipes that are not only delicious, but also include foods that are known for their anti-inflammatory properties.
Whoops! Normally I post the gluten free meal plans on the 15th of each month, but this week threw me off. Better late than never though, right? Let’s just say each meal plan will be mid month (around the 15th) from now on, deal? And I have a feeling you will like this month’s Anti-inflammatory meal plan, so that’s worth the wait. Right? Please say yes! Haha.
Anyway, let’s get to it. –> or pin this for later if you don’t have time now.
First I have to ask, have you noticed anything “different” in regards to recipes these past few weeks? Haha, probably not.
I’ve actually been focusing on sharing a lot more grain free recipes that are nutrient dense. Like grain turkish breakfast bowls, grain free zucchini bread, shrimp bake, etc.
The reason that this anti-inflammatory gluten-free meal plan is also GRAIN FREE.
You see, a little inflammation in the body is good. It can help keep our immune system “in check” per se and fighting strong. But what happens when you’re super stressed, over training, over working, not sleeping, and traveling a ton? Well, chronic inflammation, which is not so good. Okay really not good.
In order to help BEAT that chronic inflammation, we need to first make some MAJOR lifestyle changes (rest, sleep, take on less, etc.). But also need to MAXIMIZE certain nutrients in our diet. More omega 3’s, anti-oxidants, minerals, water, etc.
That being said, temporarily removing a grains from diet can help (for many, but not all) absorb more nutrients. This is because you are avoiding phytic acid. Unless the grains are properly prepared and sprouted.
Grains contain Phytic Acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper and zinc. By reducing/eliminating grains we can maximize absorption in the gut. Sometimes improperly prepared grains can actually cause inflammation in the gut lining due to an enzyme we can’t break down. (more from this paleo recipe post).
But I’m pretty sure most of us don’t have time to sprout every little grain or nut going into our diet. Right? Haha maybe in the future..
Updated: Another important note before we begin. I’ve received a lot of email asking about if Tomatoes and Potatoes (Nightshades) are “Allowed” on an anti-inflammatory plan. This definitely depends on the persons current health. I suggest checking out Dr. Axe’s Nightshade list and article for more info. If you see that tomatoes and potatoes are making you feel worse, then yes, take them out temporarily. But they are real food and nourishing to the general population wanting to eat well. Hope that makes sense!
This month’s anti-inflammatory gluten-free meal plan is all about MAXIMIZING nutrients, without grains.
And it is feasible, I promise. Each recipe is loaded vitamins, minerals, omega-3 (or other quality fats), and more!
Ready to dig in and feel better? No stress, here we go!
If you are needing a complete layout for all anti-inflammatory meal plans, just grab right click on this PDF for all the recipes, Or feel free to email me!
BREAKFAST
Immunity Boosting Cranberry Orange Smoothie – Feel free to use other berries here too! In case you can’t find cranberries anymore.
Almond Butter Jelly Paleo Energy Bars (Grain Free) – great for breakfast on the go or snacking! Made with whole 30 friendly ingredients.
Ginger Pear Spiced Paleo Muffins – Apples will also work! And if you don’t have coconut butter, just use coconut oil that’s thickened. No prob!
LUNCH
Marinated Beet Apple Salad – Just add chicken or fish to this for a great healthy complete meal!
Oriental Chicken Mason Jar Salads – great for lunch on the go! Any greens work!
Asian Crab Spiralized Cucumber Salad – Feel free to used canned tuna or salmon instead.
ANTI-OXIDANT BONUS –> Beet and Seafood Salad – This salad has black rice in it, which is a grain but also one that extremely high in anti-oxidants like Anthocyanin, which is said to reduce inflammation. Forbidden rice healthy benefits!
SNACKS
Pumpkin Stuffed Dough Balls -grain free cassava flour or chickpea flour will work great. You can also stuff with sweet potato or squash instead.
Kiwi Super Green Smoothie –> Vitamin C all the way!
Tropical Turmeric Golden Milk Smoothie – So rich in healing and anti-inflammatory properties. You can use fresh turmeric root grounded or powder.
DINNERS
One Pot Grain Free Shrimp Jambalaya Lentil Bowls – instead of rice, use lentils! Soak them beforehand for proper digestion (if time allows).
Maple Glazed Scallops – A very light high protein meal that pairs well with Vitamin C in the pomegranates and the Vitamin K in the KALE.
One pot Honey Garlic Orange Chicken – So flavorful and still packed with nourishing minerals from the honey, chicken, and vitamin C from the Orange juice.
Hope you found this month’s anti-inflammatory gluten-free meal plan and recipe ideas helpful!
Please let me know if you have any questions. Everyone’s bodies work differently, so take that in mind. All in all, you can’t go wrong with REAL FOOD!
GROCERY LIST:
- frozen fruit and vegetables (okra, mango, cranberries or berries)
- zucchini
- dried plums or figs
- parsley
- onion/celery/cucumber/tomatoes/beets/mushrooms/carrots
- plums/oranges/pears or apples /banana/kiwi fruit/berries/
- Lemon and Limes
- Pomegranate seeds (for more affordable fruit, try dried cranberry with the scallops dish)
- avocado
- bok choy
- banana peppers
- greens for smoothie and salads
- garlic/basil/parsley
- turmeric/curry
- grain free cassava flour or chickpea flour
- Peanut flour
- Sprouted pea protein or grass fed whey (no sugar added)
- eggs
- Roasted chicken or chicken breast
- Shrimp/scallops
- Tomato sauce
- Coconut water
- Frozen pineapple
- Andouille Chicken sausage (Gluten Free)
STAPLES PANTRY ITEMS WILL NEED FOR THIS MEAL PLAN AND MORE!
- Lentils
- canned sweet potato/pumpkin/or squash
- Canned crab or tuna (wild caught)
- Chia seed
- honey or maple syrup (you can use xylitol syrup if you are wanting no sugar)
- coconut milk/cream/Almond Milk
- Olive Oil/Coconut Oil (cold pressed)
- Balsamic Vinegar
- Rice Vinegar
- sesame seed
- sesame oil
- ginger root
- Spices/dried herbs
- Sea salt/Pepper
- Coconut Flour/Almond Meal
-
Potato starch
-
Nut/seeds
-
Coconut sugar
-
GF multi purpose flour (Bob’s Red Mill 1:1 is what we use)
Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
Have you tried an anti-inflammatory diet before?
Cheers,
LC
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*There are a few affiliate links within this post to help support Cotter Crunch site. Thanks so much!
I’ve never tried an anti inflammatory diet before, but I wonder if it would have changed anything for me when I was first really sick. Back then, you didn’t really do such things, anyway, but it does make me wonder if trying something like this might have helped at least with my level of comfort.
I think it could! you’d just have to play with the fat intake. More supplementation maybe? I think grain free for a time period would really health with inflammation though. Flare ups.
It’s so nice to finally find recipes that are diary free, gluten free and anti inflammatory. I suffer from an autoimmune disorde. I know having many restrictions makes it very difficult to find food that won’t cause flare ups. Is there other recipes that you have available for the dietary restrictions that I listed above, or for people with autoimmune disorders? Please let me know. Thank you in advance for your great healthy recipes.
Everything–I mean EVERYTHING–here is calling my name! I would like to look into what foods are anti-inflammatory and what are not just to see what is the best for my health! Thank you so much for posting these recipes!
I really try to stay gluten free, even though I don’t have celiac disease.. I like to make gluten free breakfast bars. They are perfect for a busy morning.
So many delicious recipes! That beet apple salad recipe is going on my must make list for this week! I love anything with beets and I just bought a big ol’ bag of apples from the farmers market!
So helpful Lindsay! That beet apple one was always looking good to me!
I like concept of your post. Very creative post. Best of luck and waiting for some new ideas. I am looking for such useful information and I found here a lot of it. Nice article and exactly what I need. Most of all I like the style. Great job, thanks.
Many delicious recipes you have shared with us, this makes more helpful for everyone visited your blogs, keep blogging with more recipes, love to follow you 🙂
Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation.
great choices indeed!
These recipes look amazing – I’ve done the beet salad one and it is excellent. I love the idea, but can you please warn us that the grocery list is not complete? I bought everything on the list, but find I have about half the ingredients. Maybe I missed something.
Oh no, so sorry! I just used this as a guideline. But I will update for sure.
Please, I’m not really upset, and I’m a good enough cook to get creative with recipes. I was just so excited to find your blog (I still am!). On a scale of major things, it’s a 2 out of 10. I appreciate you doing this and putting these recipes out there for all of us. They all look amazing!!
Thank you for the tips on taking care of my gut and all the recipes to help do so. There is a lot I need to do! (https://www.drlam.com/blog/microbiome-gut-flora/23823/)
I love, love, love and appreciate all the time any energy it must have taken to creat such a wonder meal plan. The only thing that threw me is the list does not include eveytyhing needed. Was this list just stapels?
I am really liking your recipies alot. I have tried making the blueberry muffins and they were excellent – moist and flavourful and rose in the muffin tin nicely, not too dense, still light. The breakfast pizza also is excellent. I plan to work my way through your recipies one by one! Thank you! I am gf and need an anti-inflammatory diet for fibro condition as well.
wonderful! Glad they are helping Sherry.
Thank you for all the info and recipes, but I do have to question the use of tomatoes in your recipes…all of my many doctors are adamant about them being an extremely inflammatory food that anyone with inflammation should absolutely stay away from, as well as potatoes.
Hi Jess. Thanks for the comment. Yes, I can totally see that. I think it really depends on your overall health to begin with. Tomatoes and potatoes are real food that are nourishing. But if you are dealing with certain food intolerances or allergies, then you might eliminate nightshades for bit. It can be tricky and there is no one size fits up. The reason I add in potatoes is because they can really help with adrenal function, which in return can calm the body back down. I am happy to update the meal plan with those notes though.
Hi, I’m very new to all of this. I have thyroid issues ( hypothyroidism) I have gut leak and I am needing anti inflammatory foods….I am in need of all of these remedies. I’m just starting to do research on these diets. How do I get started? What steps should I do first because this is a lot to take in and understand…thanks.
Hi Brenda. So sorry to hear this! my best advice is to see a holistic nutritionist. I also have a healing foods meal plan that might help. https://www.cottercrunch.com/healing-recipes-meal-plan/
Are you in the states? Dr.Axe is also very good!
https://draxe.com/leaky-gut-diet-treatment/
We have big time coconut and tree nut allergies, any ideas for replacing those?
Sure thing! Which recipes? I find cassava root flour and oat flour or bob’s redmill 1:1 flour is a great nut flour substitute. Instead of almond butter, I use sunflower seed butter. Instead of coconut oil, cold pressed grapeseed oil or avoccado oi or butter. 😛
OMG. This is what I’ve been looking for! This anti-inflammatory gluten-free meal plan are not only full of delicious recipes, but also include foods that are known for their anti-inflammatory properties. Thank you so much for sharing this!
WOnderful! So glad I could help Amy!