Healthy Egg Muffins

It’s back-to-school time, and we all know what that means… on-the-go breakfasts!

“I don’t have time for breakfast!” Is this ringing a bell?! With everyone going back to work and school, breakfast can be put on the back burner. It is hard to find the time to make a balanced breakfast every morning, am I right? Never fear!! These egg muffins are delicious, filling, low cal, and lots of other delicious adjectives!They are the perfect meal prep breakfast and can be stored up to 5 days in the fridge or 2 weeks in the freezer!

Classic Egg Muffins

Serving: 12 muffins

Prep Time: less than 10 min

Total time: 30 min


Ingredients:

  • 16 oz liquid egg whites
  • 3 cups chopped spinach
  • 1 package of cherry tomatoes
  • 1 cup shredded cheese

Directions:

  1. Pre-heat oven to 350 F and grease a muffin tin to prevent sticking
  2. Cut your cherry tomatoes into halves and start the assembly process
  3. Start by adding a mix of spinach and tomatoes to each tin until 3/4 full
  4. Next, pour in liquid egg whites until almost full and sprinkle with cheese
  5. Bake at 350 F for 20-25 min
  6. Let cool and enjoy!!

There are a million different flavor combos you could use for this recipe… here are a few of my favorites!!

Ham and cheese

Pizza (cheese, pepperoni, marinara)

Greek (ham, feta, tomatoes, olives)

Tag me @wheatisforwimps on Instagram to see all of your amazing variations!!

Healthy gluten free chocolate muffins

Tips For Smooth Baking…

  1. My favorite flour to use is the Bob’s Red Mill 1:1 GF Baking Flour…. The results are incredible!! I buy mine off Amazon (link below), but you can also buy it in most grocery stores. Bob’s Red Mill Gluten Free 1 to 1 Baking Flour 22 oz (623 grams) Pkg
  2. The secret to the bakery style muffin tops is the temperature change! Going from really hot to a lower heat creates the perfect domes that every good muffin needs.
  3. Do Not Over Mix!! The results from over mixing are sad, flat muffins. Trust me… it’s not worth it.
  • 1 Cup Gluten Free 1:1 Baking Flour
  • 1/3 Cup Cocoa Powder
  • 1 Large Mashed Banana
  • 3/4 Tsp Espresso Powder
  • 1 Tsp Baking Powder
  • 2 Eggs
  • 1/3 Cup Sugar
  • 1/3 Cup Unsweetened Applesauce
  • Chocolate Chips (optional)

Directions:

  • First, pre-heat the oven to 425 F and line a muffin tin
  • Mix all the wet ingredients together, then in a separate bowl combine all the dry ingredients
  • Combine the two bowls and whisk until there are no more lumps (careful not to over mix! )
  • Divide the batter into the tin and bake
  • Bake the batter for 5 min on 425 F, then change the temp. to 350 F and bakke for another 15-18 min
  • Let cool and enjoy!!

5 useful tips for Gluten Free Dining at restaurants

Ok, eating out with an allergy can be a terrifying experience! You have to read every inch of the menu to find something you can eat, then you have to make sure there isn’t any cross-contamination, then you feel guilty for being “THAT” person, and lastly you have to deal with all the peer pressure and temptation of your friends eating your favorite foods that you can’t have… No Wonder You Are Here!!

Let me tell you… before I got diagnosed with Celiac Disease, my family ate out almost every night, and I loved it! But after I got diagnosed, it wasn’t so fun. I didn’t know what was safe, so I ended up just getting something that I had no desire to eat. After a bit of research and a bit more experience, I was able to branch out more and eat what I wanted!

Down below are my top 5 tips when eating out with Celiac Disease and gluten allergies. I use these EVERY time I eat out, and they have made all the difference!



1. Research the Menu Before You Go

I cannot stress to you enough how much this tip has helped me! If you research the restaurant’s menu beforehand, you can avoid the stress of not knowing what to get. Even better now days is that most restaurants have an allergen menu with gluten free options! If you familiarize yourself with the menu, you won’t be as overwhelmed when ordering!

2. Eat With Supportive Friends or Family

It is inevitable when you go out to eat with an allergy or intolerance, that you will need more attention. You may need to ask questions, speak to managers, or wait longer for your food, so go with a supportive group of people! It’s already stressful and intimidating trying to order, so don’t make it worse by sitting with a group of unsupportive friends!

If you are the supportive friend then please be patient! It’s hard enough without you being irritable! Thank you!

3. Let Your Waiter/Waitress Know

Listen, I know it can be intimidating to speak up, especially when you are new to the whole thing, but you NEED to do it. I cannot tell you how many times I have been too scared to speak up, only to find out after I had ordered that the restaurant had a specialized gluten free menu! Celiac Disease and gluten allergies are becoming more common everyday, and you would be pleasantly surprised by how much the chef and staff actually know about gluten, so let them know!!


4. Don’t Be Afraid to Ask

Most people with allergies, intolerances, or Celiac Disease are hesitant to ask questions. They don’t want to be a bother, or they simply don’t want to be singled out among their friends! But if you are unsure that something is completely GF, then ask! Answering questions is what the staff is there for!

Also if you followed Tip #2 (cough cough) then your friends won’t care! Trust me, they would rather you be healthy and annoying, than quiet and sick!

5. Keep Calm and Enjoy!!

Eating out is always stressful with Celiac Disease, but you just have to remember to stay calm and enjoy yourself. Going out to eat is supposed to be a fun! Don’t let having Celiac stop you from going out with your friends and having a great time!!

For my favorite gluten free fast food, check out my other blog post!

https://wheatisforwimps.com/2020/06/25/gluten-free-options-at-fast-food-chains/

Gluten Free Meatless “Meatballs”

I don’t know about you, but spaghetti and meatballs is one of my favorite foods! I, myself am not vegetarian, but have been trying to incorporate more meatless options into my everyday routine! These “meatballs” don’t exactly taste like the real thing, but are amazing in their own way! They are protein packed, minimal ingredients, and take less time to make than regular meaty meatballs!

The star ingredient in these “meatballs” is chickpeas (garbanzo beans). NOW WAIT! Before you click out of this recipe in disgust, hear me out. Chickpeas is one of the most versatile foods; it can be used to make almost anything! You can make them sweet, savory, blend them into flour for baked goods, and even use them as a meat alternative. They are protein packed and almost tasteless, so they can be spiced up any which way. Now that you know just what you’re working with… let’s get started!!

Gluten Free “Meatless” Meatballs

Ingredients:

  • 1 Can chickpeas
  • 1/2 Cup oats
  • 2 Eggs
  • 1/4 Cup Parmesan cheese
  • 1/2 Tsp Garlic powder
  • 1 Tsp Salt
  • 1 Tsp dried Oregano
  • 1/2 Tsp Pepper

Directions:

  • Start by pre-heating your oven to 400 F
  • Strain and rinse your chickpeas, then put them all into in a food processor
  • Pulse until it it resembles a dry powder, then add in the rest of your ingredients
  • Blend until completely smooth, then line a baking tray with parchment paper
  • Roll out a meatball size amount and place on tray
  • Bake for 10 min then flip, bake another 10 min
  • ENJOY!!

The Best GF, DF Blueberry Muffins!!

Is there anything more reminiscent than the smell of freshly baked blueberry muffins? The second you open that oven and see the perfectly golden tops covered in sweet blueberries … I mean what can be better? It brings you back home surrounded by family and love every time!

As we all know, gluten free baking can be extremely difficult. Then add avoiding dairy to the mix, and you have found yourself a challenge! Luckily for you, I have already done the tedious task of creating a recipe, all you have to do is bake and try not to become addicted to these amazing muffins!

Important Notes:

  1. Your end product will vary depending on the brand of GF flour mix you choose to bake with. I have experimented with different types and have found that a flour mix specifically used for baking wards the best results!

I recommend using the Bob’s Red Mill Gluten Free 1:1 Baking Flour or Pillsbury Gluten Free 1:1 Flour

2. You can always change the ingredients to meet your dietary needs! This recipe could easily be turned vegan using a flax egg instead of the normal egg

Now what you’ve been waiting for…

Hope you enjoy!! If you make this recipe then please tag me on instagram @wheatisforwimps or use the hashtag #wheatisforwimps

Gluten Free Options at Fast Food Chains

Lets be honest… We all love fast food! The mouth-watering burgers, the warm salty fries, or the extra large milkshake is enough to make you crave it over and over again. But eating fast food can be really hard if you’re trying to stick to a gluten free diet. Most people get really overwhelmed when looking at the menu for safe options, but I’m here to make this process a little easier! Down below are 5 of the most popular fast food chains and all of their gluten free options!

Now before you get too excited… Please be aware of one very important thing called cross contamination. Cross contamination is where an item that contains wheat touches or cooks into an item otherwise considered “gluten free.” For example, fries are naturally GF, but when they are cooked in the same frying oil as fried chicken they are no longer considered “safe” for those with an intolerance or allergy. Since fast food is all about efficiency and speed, the cross contamination on surfaces and cooking appliances are almost guaranteed. So, just remember to be thoughtful about this next time you go through a drive-thru!

Photo by Erik Mclean on Pexels.com

Mcdonalds

  1. Yogurt Parfait (no granola)
  2. Grilled Chicken Salad (only at certain stores)
  3. A La Carte order of Eggs, Sausage, Ham, Beef patty, or Grilled Chicken
  4. Apple slices
  5. Ice Cream with Fudge, Caramel, or Strawberry Sauce
  6. Shakes and frappes ( not oreo)

Chick-Fil-A

(Chick-Fil-A is the only fast food chain that I personally feel safe eating from. They cook their fries in separate oil, have a wide selection, and are very accommodating towards allergies!)

Breakfast

  1. A La Carte order of Grilled Chicken, Eggs, Bacon, or Sausage
  2. Fruit Cup
  3. Hashbrowns
  4. Yogurt Parfait (no granola)

Lunch/Dinner

  1. Grilled Nuggets
  2. Fries
  3. Salads w/ Grilled Chicken ( ask for no Croutons or Nuts)
  4. Milkshakes ( not oreo)
  5. Ask your local chain about Gluten Free Buns

Subway

Make sure to have the workers change their gloves before handling to prevent cross contamination

  1. All Meats except (Teriyaki Chicken and Meatballs)
  2. Broccoli and Cheddar soup
  3. Vegetable soup
  4. All Veggies

Wendys

  1. Salads w/ Grilled Chicken ( No croutons or Nuts)
  2. Chili
  3. Baked Potatoes
  4. A la carte order of Hamburger patty or Grilled Chicken
  5. Frostys

Taco Bell

  1. Power Menu Bowl
  2. Tacos (corn or dorritos shell)
  3. A la carte order of beans, rice, or beef
  4. Chips w/ Guacamole or Pico de Gallo
  5. Spicy Tostada

* Taco Bell does not claim gluten free on any of their menu items…

10 foods you didn’t know contained gluten

Over 3 million Americans claim to follow a gluten free diet. While only 25% have a medical reason to avoid gluten, like having celiac disease or IBS, the majority choose to avoid it for personal reasons. With the increase on low-carb diets like Atkins, Keto, and Paleo, and the recent health studies shaming it, avoiding gluten is becoming an increasingly popular idea.

While everyone knows that gluten is primarily in breads and pastries, there are a few hidden sources found in products you would otherwise think to be safe. Please watch out for the following…

Photo by Gustavo Fring on Pexels.com

1. Malt Milkshakes

I’m sure everyone has had a malted milkshake before, but did you know that malt powder is directly derived from barely, which is a common gluten containing grain. So next time be careful when you see the word “Malt.”

2. Soy Sauce

Soy sauce is one that most people don’t realize it contains gluten until you fully read the label. All soy sauces (and sauces made with soy sauce) contain wheat. They use wheat during the brewing process, therefore taking away the GF label.

3. Canned soup

Canned soup is another widely unknown source of gluten. They add wheat flour to make the soup thicker and creamier, so read the ingredient label carefully. (Cream of ___, Tomato, Chicken and Noodle, ETC.) all contain gluten, so just make sure to pick up a gluten free version next time at the store.

4 – 5. Meatballs and Meatloaf

Most packaged, store-bought, and restaurant made Meatballs/Meatloaf contain gluten. The standard recipe for creating meatballs usually call for taking bread crumbs, or something similar, and combining it with the meat. The same goes for meatloaf, most people add crackers to it. So, just remember to look at the label or ask the chef if there are any sort of special add in ingredients!

6. Gravy

Gravy is literally made by whisking milk into flour! So unless you use a GF flour, there is no getting around this one!

7. Salad Dressings

Again, flour is commonly used to thicken sauces, soups, and other recipes, so just be sure to read the salad dressing labels or ask the chefs before. My general rule for dressings is (Creamy, thick = Not safe) (vinagrettes, clear = usually OK)

8 – 9. Gummy Bears and Licorice

Believe it or not, most candy companies add wheat to their gummies or licorice. The gelatin they use is usually derived from wheat, and the candy companies add it to hold their licorice together! (Twizzlers and Haribo are usually not GF)

10. Fries

Note: fries are naturally gluten free, but they are almost always cross- contaminated (fried in the same oil as wheat containing foods). Therefore fries you can bake at home are always gluten free, but fries at a restaurant are normally not. Just be sure to ask where they are fried! ( Chick-Fil-A frys it separately, so it is GF ), but ( McDonalds put gluten containing flavoring on their fries, so they are NOT GF )