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EATING WELL IN KANSAS CITY - September 2018 - Kansas City

How to Limit Gluten in Your Diet

By Angela Watson Robertson


I’m often asked how I’ve managed to follow a gluten-free diet for so many years, and I often say that it can be inconvenient at times, but it’s actually pretty easy once you get the hang of it. I have to strictly avoid gluten for health and medical reasons, but even if that’s not the case for you, chances are you will feel better if you limit it from your diet. 

Now don’t get me wrong. I’m not the type of health coach that will say that bread (or gluten or wheat) is bad for everyone or that it’s unhealthy. Yet, after years of nutrition coaching, I’ve started to see the trend that most of us could benefit from less bread (and thus less gluten) in our bellies. Many people report feeling less bloated, less gassy, thinking more clearly, and having cleaner skin after reducing gluten and bread products from their diet. 

So, if you’ve been looking for a few tips to get started living gluten-free, or if you’re needing some fresh ideas to eat in a more healthy way, I’ve outlined a few tips below to help you eat three meals a day the gluten-free way. 


In our culture, breakfast often consists of cereal, donuts, toast, muffins, or some type of breakfast sandwich. That is a lot of bread (and sugar) and not the best way to start off your day. Instead, have a smoothie for breakfast. It’s easy and quick to make, and you can drink it on your way to work. Toss in your favorite greens, fruits, nut milk, and protein powder and blend it up. 

If you need a bit more protein for breakfast, or are craving something hot, make a scrambled pasture-raised egg and a couple organic turkey sausage patties to pair with your smoothie. 


Most Americans are used to a sandwich or burger for lunch. And why not- they are yummy! Many restaurants now offer gluten-free buns for burgers or sandwiches, but they often don’t taste great. Regardless if you have to avoid gluten for health or medical reasons, those buns will still leave you feeling bloated or gassy. Instead, ask for greens. Many restaurants will give you a sandwich or burger “on greens” or wrapped in lettuce instead of a bun. So try your grass-fed beef burger on a lettuce bun or get your BLT on greens. You will still get all the good protein without the bloat.


Make it a taco night. If you can tolerate corn, okay. Swap out flour tortillas for organic corn tortillas (try to get non-gmo corn products if you can). Avoiding corn? Try lettuce cup tacos which are super yummy. Tacos are easy to make at home, and you can fill them up with whatever your family likes.

Now I know you don’t want to eat tacos every night for dinner. Another great option that is easy to make gluten-free is soup or stew. Most soups or stews consist of veggies, broth, spices, and some type of protein. Easy peasy! Come up with your own variations, or check out my favorite Mexican chicken chowder recipe on my website to get you started. 

Once you’ve had a few meals without relying on bread as a main course, you’ll see that it’s easy to enjoy your food and fill yourself up without the gluten products. Most people report that after a couple of weeks eating gluten-free they no longer crave bread and have a hard time going back to their old way of eating. Regardless if you decide to remove gluten from your diet entirely from here on out or simply decide to limit it for a short period of time, you’ll benefit from the change.


Gluten-Free Waffles (Vegan)


1 1/4 cup unsweetened almond (or preferred non-dairy) milk + 1 tsp white or apple cider vinegar

1/4 cup melted coconut oil

1/4 cup maple syrup 

1/2 cup gluten-free rolled oats

1 3/4 cups gluten-free flour blend

1 1/2 tsp baking powder

pinch sea salt


Combine wet ingredients in blender. 

Add dry ingredients.

Blend until combined.

Let sit while waffle iron heats.

Cook according to waffle iron instructions.


Optional add ins: berries, nuts, chocolate chips, cinnamon, or flax seed. Try topping with a berry compote. Add a generous helping of your favorite berry mixture to a pan. Add 1 tsp. water and a splash of lemon juice. If desired, add pure maple syrup or honey to taste. Bring to a boil and begin mashing the fruit as it cooks. Serve once reduced to the desired consistency.



Evolving Magazine

Kansas City

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Angela Watson Robertson, MBA, CIHC, INHC, a.k.a The Reinvention Warrior, is a well known nutrition blogger and health coach who teaches you how to transform your life starting with the food you eat. She has created simple, effective tools to help you reinvent every area of your life- from health, career and money to relationships, spirituality and sex. Find her free wellness tips, nutrition courses, and coaching programs at Connect with her on Facebook, Instagram, Youtube, and Twitter.

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