Chikafu chisina gluten chinogona kuita kuti unzwe senge sarudzo dzako mudhipatimendi recarb dzakaganhurirwa. Asi hazvisi zvese zvingwa, pastas, pizza crusts uye tortilla zvinogadzirwa negorosi upfu , uye havafaniri kudaro. Verenga nezve makumi matatu neshanu eguten-isina mativi ndiro izvo zvinofadza muenzi wese ari patafura (zvisinei nekudya kwavo), kubva pachisikigo. isina gluten saladhi uye soups kune gorosi-shoma riffs pane classic carb-y ndiro.
RELATED: 50 Gluten-Yemahara Yekudya Kwemasikati Mazano Anokuzadza Iwe
Koliflower
1. Gluten-Isina Cheesy Cauliflower Patties
Kutenda nekutengesa hupfu hwechinangwa che oatmeal, mapatties haana zvachose gluten asi akasimba. Inzwa wakasununguka kuabika kana iwe uchida kudzivisa fry. Shumira patties pamwe chete steaks , burgers kana nendiro hombe yeketchup yekunyika.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell
2. 'Zvose Bagel' Cauliflower Rolls
Izvi low-carb , matombo asina guten anongova genius. Hwaro hunodaidzira kukosha kwemusoro wekorifurawa yakakangwa uye hupfu hwearumondi, pamwe nemamwe mashoma epantry mastaples kuti uibatsire kusunga nekupa kunaka.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell3. Sweet Potato Noodles neAlmond Sauce
Unowana sei starchiness ye pasta pasina kushandisa hupfu, unobvunza? Spiralize mbatatisi shoma uye uaise mumafuta kusvika anyoro. (Iva nechokwadi chekutsiva hupfu husina gluten mumuto wearumondi wakakora.)
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Chloe Flavour4. Vegan Butternut Mac uye ‘Cheese’ ine Smoky Shiitake ‘Bacon’
Hapana murwi we akadhonza nyama yenguruve inokwana pasina murwi we mac parutivi rwayo. Tengesa pasta yenguva dzose yemhando yako yaunofarira gorosi (isu tinosarura chickpea ) kugadzira ndiro yese gluten-isina.
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Erin McDowell
5. Chilled Cucumber Salad
Kana iwe uchitambira vaenzi-vasina gluten, haugone kukanganisa necrisp, inozorodza mavheji mune yakapfava vhiniga yekupfeka. Wedzera chidhori chekisiki yakashapa kune saladhi yekubata kwekrimu.
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Aubrie Sarudza/Zvakakura Zvinonaka6. Lemon-Tahini Salad pamwe Lentils, Beets uye Makarotsi
Kurwara nekare kare Caesar? Uku kupenya, kupfekedza nutty kunopa iyo yakasvibirira hupenyu hutsva, nepo lentils inobatsira kuita kuti saladhi iwedzere kuzadza. Isanganise ne grilled huku kana hove .
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Erin McDowell7. Velvet Corn Soup
Iko hakuna zvakawanda kune ino yezhizha side kupfuura nyowani-off-the-cob chibage , heavy cream uye glug ye waini chena . Pamusoro mbiya yega yega ine mhunga yechibage, bhakoni yakapwanyika uye swirl yekrimu yakavava kana yogati.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell
8. Chizi Chisina Gluten uye Korifurawa ‘Breadsticks’
Yedu yatinofarira cruciferous veggie inozviita zvakare. Aya machesi, madhiri anotsvedza anokodzera kuputirwa nekapu yekudziya marinara uye yako yaunofarira gluten-isina pasta dish.
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Laura Edwards / Iyo Yoga Kitchen Chirongwa9. Zoodles neAvocado neMango Muto
Iwe haune hanya nekutengesa dhaka pasta ye spiralized zucchini , vimbiso. (Kunyanya kana yakanyura mumuto unoshamisa unogadzirwa nekutapira. mango , buttery avocado, spicy Tsangamidzi nemiriwo mitsva.)
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Mufananidzo: Liz Andrew/Styling: Erin McDowell10. Summer Millet Salad
Vanhu imbesa yakasikwa isina gluten yatinoda kushandisa panzvimbo yemupunga, quinoa kana bulgur. Kunhuhwirira kwayo kwakapfava uye zvishoma nutty, zvichiita kuti ive mutsara mukuru kune chero chero chibereko chemwaka kana munyu cheese.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell11. Mbatata kana Gratin
Nekutenda, iyo quintessential kunyaradza chikafu haina zvachose gorosi, saka munhu wese anogona kupinda muzvikamu zvebhota scalloped mbatatisi uye hupfumi hweGruyère cheese.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell12. Koliflower Tortillas
Taco Chipiri inochengetwa, nekuda kweiyi nyore gluten-isina imwe nzira kune hupfu tortilla. Chinongodiwa musoro wecauliflower, mazai akati wandei uye zvinonhuwira zvishoma. Pavanenge vachibika, tenderedza carnitas yako, spicy shrimp uye guacamole .
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Donna Griffith/The Primal Gourmet Cookbook13. Pan-Roasted Broccoli 'Steaks' neGarlic-Sesame Vinaigrette
Chokwadi, koliflower inowana kubwinya kwakawanda, asi broccoli yakangokodzerawo kutariswa. Pano, korona dzinoita crispy kukwana mune huchi-spiked vinaigrette iyo kunyange vana vako vachada.
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Kirsten Buck/Buck Naked Kitchen14. Shaved Spring Vegetable uye Apple Salad neGinger-Dijon Kupfeka
Aka dhishi rekutanga pane yedu runyorwa kana zvirimwa zvechirimo zvasvika pamusika wevarimi. Yakatakurwa ne snap peas, dzvuku hanyanisi uye asparagus , plus crisp cauliflower, ine muto apuro uye crunchy hemp mwoyo.
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Mufananidzo: Nico Schinco / Styling: Eden Grinshpan15. Harissa uye Huchi-Akakangwa Makarotsi
Yedu yatinofarira nzira yekuisa mavheji ikozvino zviri pamutemo iyo yogati moat. The dukkah kushongedza-musanganiswa wezvinonhuwira wenzungu dzakakangwa, mhodzi nemishonga-inotora makarotsi kumusoro zvakare.
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Leslie Kura/Keto Nepakarepo16. Keto Instant Pot Greek Cauliflower Rice
Iri rutivi rwakatakurwa nezvose kubva kuKalamata maorivhi kusvika kune akachekwa walnuts. Kana iwe uchida kuzviita kunyange fancier, enda musango nemakwenzi matsva, sedhiri, mint uye oregano. Ishumire ne gyro nyama, grilled huku kana salmon yakabikwa .
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Ngatigarei Mukati17. Munyu neVhiniga Yakakangwa Mbatata neFeta neDill
Creamy mukati, crispy kunze-kungofanana neFrench fries. Chakavanzika chekugadzirwa kwakakwana kuri kubika mbatatisi kusvika vangotanga kunyorova, wobva waagocha kusvika ave goridhe muchoto.
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Mufananidzo: Michael Marquand/Styling: Jodi Moreno18. Kelp uye Zucchini Noodle Pad Thai
Kelp noodles haisi chete gluten-isina, asi inotakurwawo nemishonga inosanganisira iron, calcium, fiber uye vitamin K. Inyudze mumvura neine munyu uye muto wemonamu kuti unyoro.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell19. Koliflower Yakakangwa Rice
Yaunofarira yekutora inoperekedza, kubvisa mamwe macarbs. Iva nechokwadi chekushandisa tamari panzvimbo ye soy muto kana iwe uchida kuchengeta ndiro yacho isina gluten zvachose.
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Amanda Frederickson / Nyore Yakanaka Chikafu20. Roasted Sweet Potatoes neSriracha neLime
Iri rine simba spud ndiro rinouya pamwechete mukati meawa imwe chete (uye isu tiri kubheja iwe une zvese zvinongedzo zvaurikuda kare, chengetedza zvemachubhu).
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Mufananidzo: Liz Andrew/Styling: Erin McDowell21. Chibage chakagochwa neSpicy Aioli
Heino imwe BBQ divi izvo ndezvechokwadi kufadza mumwe nemumwe wevaenzi vako. Panzvimbo yekudira cobs mubhotela nemunyu, zviise mu garlicky sriracha mayo.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell22. Curry Noodles neBroccoli Rabe uye Purple Cabbage
Nezvishoma zviri nyore swaps-senge mupunga noodles uye tamari panzvimbo yespaghetti nemuto wesoya-iyi ndiro yakashinga inova giten-isina masterpiece. Muto weThai wakafemerwa une mukaka wekokonati, red curry paste, lime juice uye mavheji akawanda akakangwa.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell23. Cacio e Pepe Cauliflower
Kusiyana nezvinotendwa nevakawanda, pasta haisiyo yega mota inonaka kunze uko kune yakarungwa Pecorino Romano muto uye toni yepepper nhema. Koliflower florets inoshanda zvakanaka, zvakare. (Iva nechokwadi chekushandisa chibage starch kana gluten-isina hupfu kuti uwedzere muto panzvimbo yehupfu hweAP.)
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Mufananidzo: Liz Andrew/Styling: Erin McDowell24. Cold Sesame Cucumber Noodles
Helloooo, kuzorodza. Whip up mashoma mafiritsi e teriyaki salmon kudya nema noodles alfresco.
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Lauren V. Allen / Chèvre25. Shuwa Snap Pea Salad neChèvre Ranch
Iyi saradhi yakasviba, inonaka inonaka sezvairi kugadzira. Isanganise nemuto grilled steak -kunhuwirira kwemunyu kunocheka nekukora kwayo.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell26. Pizza neCauliflower Crust
Iwe hausi kuzopotsa hupfu kamwe chete, sezvo goko racho rakanyanya crispy uye rakagadzirwa netani ye mozzarella neParmesan. Inzwa wakasununguka kuchinja marinara kune pesto kana uchida.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell27. Vegan Slow-Cooker Detox Coconut Soup
Kunyangwe kuve ne gluten- uye isina-mukaka, rutivi urwu runokatyamadza runyoro, nekuda kwemukaka wekokonati wemumagaba. Wedzera mbiya yako kumusoro nemagirini matsva uye magirazi noodles.
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Mufananidzo: Nico Schinco/Styling: Aran Goyyahan28. Radicchio, Lentil uye Apple Salad neVegan Cashew Dressing
Iyo yekupfeka isina mukaka inongori ina zvinhu. Tinoona ndiro iyi yekudonha ichibatana zvakanaka nayo nyama yenguruve , huku yakagochwa kana Teki .
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Mufananidzo: Liz Andrew/Styling: Erin McDowell29. Vegan Spaghetti Squash neMushroom Marinara Sauce
Kushandisa spaghetti squash panzvimbo yepasta chaiyo hakuiti chete kuti ndiro yakaderera-carb, asi zvakare ireruke (zvinoreva kuti unenge uine nzvimbo yakawanda yemudumbu yakasara kune nyama dzenyama kana huku cutlets).
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Mufananidzo: Liz Andrew/Styling: Erin McDowell30. Avocado Rice
Creamy, buttery avocado inoita kuti zvinhu zvose zvive nani, kubva kune toast kusvika kune tacos-uye mupunga hazvisi izvo. Pair iyi rutivi rwecitrusy nezvose kubva pakugocha pernil kusvika pollo a la plancha.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell31. Herby Shoestring Fries
Kana usina chokwadi, mbatatisi, mafuta uye munyu ibasa rechokwadi remoto. Gadzirisa mafries kumusoro nerosemary nyowani uye uvabatanidze nemaburger, scallops , hove dzakakangwa nezvimwe.
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RELATED: 30 Gluten-Yemahara Dinner Iwe Unogona Kugadzira muMaminitsi makumi matatu kana mashoma
Kuti uwane mamwe makuru ekubika, tarisa bhuku redu rekutanga rekubika, Zvinhu Zvakanaka chete .