18 a fit philosophy healthy gluten free easy recipes

by Kayla Magazine

A fit philosophy healthy gluten free easy recipes are common on my blog. Why? I got sick in 2007. For four years, no one could figure out what was wrong.

I was exhausted. Daily headaches, weakness, a bloated stomach, and chest pressure tortured me. Could I suspect I am gluten-intolerant? No, I didn’t even know it existed.

Luckily, I found a professor who literally saved my life. His tests showed that I’m gluten-intolerant. Sometimes celiac disease has no symptoms or it can present itself with symptoms that seem completely unrelated.

It can affect the digestive tract, liver, skin, brain, bones, and other organs. Gluten intolerance can occur at any age and is not treated. The only solution is a fit philosophy with healthy and gluten free recipes.

You can alleviate all symptoms and feel healthy by avoiding gluten-containing foods. It is not that hard. You can still enjoy the food.

A gluten-free diet might seem intimidating, but you’ll be surprised that many of your favorite foods are naturally gluten-free.

I’ll share with you all the gluten-friendly foods, what to avoid, and what is okay to eat, and write down all my favorite gluten-free recipe examples. Sound good? To business then.

If you are unfamiliar with the gluten-free fit philosophy diet, I will provide a brief overview.

What is a fit philosophy healthy gluten free-easy recipes?

Fit philosophy focuses on organic, nutritious, gluten-free, non-GMO, and sugar-free food.

Avoid all products containing wheat flour, semolina, rye, and barley.

Use flours made from nuts, almonds, coconut, legumes, and gluten-free grains.

The gluten-free diet consists of fruits and vegetables, healthy fats (seeds, nuts) legumes, gluten-free grains, and healthy proteins.

With a bit of effort, you can feel good and maintain a healthy gluten-free lifestyle.

Benefits of having a fit philosophy healthy gluten-free easy recipes

Are gluten-free diets good for you?

Prettier skin. Many of us are addicted to sugar. Sweets feed pathogenic microorganisms and promote skin diseases such as psoriasis and acne.

People with acne tend to eat fast food and sweets daily. Scientists predict that in 10 years, 1 in 3 teenagers will have acne.

There is a direct link between skin diseases and what you eat. If you switch to a fit philosophy gluten-free diet and give up on milk, your skin will improve.

Weight loss. Since these recipes avoid processed ingredients, they tend to be lower in calories and fat. When you stop eating flour and sugar-containing products, even if you’re not exercising, your weight will drop gradually.

Better health & increased energy levels. Your fatigue and sleepiness will go away, and you’ll feel more energetic.

Better sleep. You will sleep better. Just a single night of insufficient sleep can make your cells age.

Understanding gluten-free ingredients and substitutions

If you’re new to a gluten-free diet, you’ve probably got one question: what should I eat?

When you dig deeper, it turns out that most of your favorite foods contain gluten. I’m about to tell you everything I’ve learned and discovered, and what I eat daily.

gluten-free ingredients and substitutions

The easiest and safest way to follow this diet is to choose naturally gluten-free products. Luckily, many delicious and healthy foods are naturally gluten-free.

What common foods are gluten-free?

Many naturally gluten-free foods can be a part of a healthy diet:

Fruits and vegetables. Apples, avocados, berries, bananas, citrus fruits, plums, peaches, spinach, kale, onions, potatoes, sweet potatoes, broccoli, cauliflower, carrots, peppers, butternut, winter squash, zucchini, brussels sprouts, mushrooms, greens.

Legumes. Lentils, black beans, chickpeas, kidney beans, cannellini beans, pinto beans
peas, adzuki beans.

Gluten-free grains. Quinoa, buckwheat, millet, sorghum, oats, amaranth, rice, corn, teff, gluten-free bread, crackers, and other baked goods made from these grains.

Grains are often processed with wheat and may come in contact with gluten-containing grains in storage or during transportation. Make sure it is labeled gluten-free.

Fresh, organic, and natural meat (non-marinated, without sauce, non-smoked, etc.).

Eggs, fish, and seafood.

Nuts and seeds. Pumpkin seeds, sunflower seeds, cashews, almonds, peanut butter, macadamia nuts, walnuts, almond butter, pecans, hazelnuts, Brazilian nuts, and pistachios.

Healthy fats and oils. Olive oil, coconut oil, avocado oil, nut butter, nuts, seeds, avocados, unsweetened coconut.

Dairy products. Milk, yogurt, and cheese.

Beverages. Fresh juice, coffee (pure bean coffee, instant coffee may contain gluten), green tea, and black tea (tea with flavorings and additives may contain gluten).

Seasonings. Salt, pepper, apple cider vinegar, and most fresh and dried herbs, like thyme, lemon balm, sage, mint, basil, rosemary, and cilantro.

Condiments. Pesto, most salsas, coconut aminos, hummus, guacamole, tahini, and mustard.

Sweeteners. Raw honey and sugar.

What am I not allowed to eat on a gluten-free diet?

Avoid all gluten-containing food made with wheat, barley, rye, triticale (a cross between wheat and rye), farina, graham flour, spelt, semolina, kamut, couscous, faro, and any other kind of flour, including self-rising and durum, not labeled gluten-free.

Make sure you read all nutrition labels as wheat flour is also commonly added to many products. Be careful of corn, oat, and rice products.

Baked goods. All types of bread (unless labeled “gluten-free”), rolls, buns, bagels, wraps, biscuits, or flour tortillas. Cakes, cookies, pastries, pretzels, doughnuts, muffins, and pies contain gluten as well as pancakes and waffles.

Breakfast cereals. Always check the nutrition labels. Oats are often processed with wheat, so they can contain gluten. Unless it is labeled as gluten-free.

Pasta. All wheat pasta contains gluten, including dumplings, noodles, spaghetti, fettuccine, lasagna, ravioli, and gnocchi made with wheat flour. Find gluten-free pasta.

Snacks. Crackers, pretzels, granola bars, cereal bars, candy bars, energy bars, cookies, snack mixes, and some chips contain gluten unless marked gluten-free.

Beverages. Beer is made from malted barley, which has gluten.

Bottled wine coolers, premade coffee drinks, drink mixes, commercial chocolate milk, and some liquors contain wheat. Always read the ingredients list.

Condiments. Soy sauce, barbecue sauce, salad dressings, marinades, cream sauces, spice blends, gravy mixes, malt vinegar, and ketchup.

Gravies and ready-made meals with gravy contain gluten. Powdered gravy mixes also contain gluten. Make your condiments with gluten-free ingredients or purchase ones that are marked gluten-free.

Processed foods. Meat substitutes, such as veggie burgers and hot dogs, prepared lunch meats, processed cheeses, egg substitutes, canned soups and soup mixes, puddings and instant dessert mixes, certain ice creams, french fries and other fried foods, flavored tofu. Many processed foods use wheat flour as a thickening additive.

Fried foods. Fried foods such as fried chicken, fried fish, and mozzarella sticks usually contain gluten, so you should avoid these.

Here are my favorite gluten-free recipe examples.

A Fit Philosophy healthy gluten free easy recipes

Breakfast recipes

1. Creamy Egg salad


Servings: 3 / Time: 15 minutes

  • 9 eggs
  • 3 tablespoons mayonnaise
  • ¼ cup (60 g) milk
  • pinch of salt
  • You can add green onions or microgreens.
  • Iceberg lettuce


1. Boil, peel, and chop the eggs.

2. Combine the eggs and the remaining ingredients.

3. Serve on iceberg lettuce or gluten-free bread.

egg salad recipe

2. Scrambled eggs


  • 6 free-range eggs
  • 1 tbsp (15g) unsalted butter
  • Salt and pepper
  • 1 tsp heavy cream


1. Melt butter in a skillet on medium-low.

2. Crack the eggs. Stir continuously with a wooden spatula.

3. Continue cooking and stirring until beginning to set. Season.

4. For extra creaminess, stir in 1 tsp of  heavy cream.

5. Transfer to the plate. Enjoy!

scrambled eggs

3. Smoothie bowl


  • 2 frozen bananas
  • 2 cups fresh berries
  • 1/2 cup almond milk
  • agave syrup if needed


Set aside a handful of berries. Blend all of your ingredients. Serve with fresh berries, granola, or nuts.

smoothie bowl

Lunch recipes

1. Oven-baked potato fries.


  • Potatoes
  • Salt, pepper, thyme
  • Olive oil


1. Preheat the oven to 450 F° or 230 C°. Add 2 pounds of potatoes (cut into six wedges) to a baking sheet. Drizzle with olive oil and season with thyme, pepper, and salt. You can put everything in a Ziploc bag and shake it.

2. Roast potatoes for 15 minutes, flip, and continue roasting until soft in the center, about 15 minutes more. Transfer wedges to a platter.

potato fries

2. Bean stew


    • 2 tablespoons extra virgin olive oil
    • 1 large onion
    • 2 medium carrots
    • 2 stalks of celery
    • 1 sprig of rosemary
    • 2 cloves of garlic
    • ¼ teaspoon red pepper flakes
    • 1 large can (28 oz) whole peeled tomatoes or crushed tomatoes
    • 1 cup vegetable broth or water
    • 3 cups cooked red kidney beans
    • salt to taste
    • Black pepper
    • 1 handful of fresh greens

1. Dice the onion, celery, and carrots. Heat olive oil in a large skillet. Add the veggies and fry on medium for 3 – 5 minutes.
2. Finely chop the rosemary and garlic. Add to the pan. Add red pepper flakes and fry for another minute.
3. Add canned tomatoes, cooked beans, and 1 cup of vegetable broth. Season with salt and pepper. Mix everything and simmer on low for 20 minutes or until you reach your desired consistency.
4. Taste the stew, and adjust salt and pepper. Sprinkle freshly chopped greens on top.

bean stew

3. Veggie tacos with Greek yogurt sauce


  • 1/2 medium red onion, peeled and diced
  • 2 red bell peppers
  • 1-2 tomatoes, diced
  • Salt to taste
  • 1 tablespoon olive oil
  • 2 cups cooked black beans
  • 12 medium or 24 small corn tortillas
  • 1 medium avocado, cut into cubes

For the sauce

  • 1 cup (250 ml) Greek yogurt
  • 1 clove of garlic (or 1 tsp dried garlic powder)
  • ¼ onion (or 1 tsp dried onion powder)
  • 2 teaspoons parsley
  • 2 tablespoons green onions
  • 1 tablespoon fresh dill
  • ½ teaspoon salt
  • black pepper
  • 3 tablespoons mayonnaise

1. Fry diced onion, garlic, bell pepper, and tomatoes in the pan.
2. About 5 minutes before the vegetables are done, toss the black beans. Fry for a couple of minutes or until the beans are hot and the vegetables are done.
3. Make the sauce: Finely chop garlic, onion, parsley, and dill. Mix everything with Greek yogurt. Season with salt.
4. Fill each taco with vegetables and black beans. Top with avocado and drizzle with Greek yogurt sauce.

4. Salmon salad


  • Salmon fillet
  • Extra virgin olive oil, salt, black pepper
  • Iceberg or green leaf lettuce, romaine, arugula or spinach
    1 tomato, 1 red onion thinly sliced, 1/2 cucumber

Lemon vinaigrette:

  • ¼ cup lemon juice.
  • ½ cup olive oil
  • 1 tablespoon Dijon mustard
  • 1 teaspoon of honey
  • 2 cloves of garlic, minced
  • Salt and black pepper


1. Preheat the oven to 450 degrees F.
2. Season both sides of the salmon fillet with salt and pepper. Place salmon skin side down on a baking sheet. Drizzle olive oil on top. Bake until the salmon is cooked through, 12-15 minutes.
3. Transfer the salmon to a clean plate. Squeeze a bit of lemon juice on top.
4. In a salad bowl add other ingredients; lettuce, tomatoes, cucumber, and red onion. Set aside.
5. Add lemon juice, olive oil, mustard, honey, salt, and pepper to a glass jar and shake until combined and thick. About 1 minute or so. Add more salt and pepper if needed.
6. Add the salmon to the salad bowl. Drizzle the salad with the dressing. Serve, enjoy!

salmon salad

5. Arroz Caldoso (The seafood rice)


  • 1 cup round rice (200 g) (short-grain, sticky rice)
  • 4 cups broth
  • 2 cloves garlic
  • 1 onion
  • 1 red bell pepper
  • 1/2 cup (150 g) tomato puree
  • 1/4 cup extra virgin olive oil
  • 1/2 tsp saffron
  • pinch of sea salt
  • pinch of black pepper
  • 12 jumbo raw shrimp (1 lb /500g)
  • 35 oz (2.2 lb / 1kg) mussels
  • 7 oz clams (200g)
  • 7 oz calamari tubes (200 g)

Click here for the full Arroz Caldoso recipe

6. Whole roasted cauliflower


  • 1 large cauliflower
  • ½ teaspoon saffron threads
  • 1 teaspoon salt
  • ½ teaspoon turmeric
  • 1 bay leave
  • 1 clove garlic, chopped
  • 2 tablespoons extra virgin olive oil


  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.<
  2. Grind the saffron. Add saffron to 3 tablespoons of water and set aside.
  3. Remove the cauliflower leaves, trim the stalk a bit.
  4. Fill a large saucepan with water. Add salt, turmeric, saffron, bay leaves, chopped garlic, and cauliflower. Bring it to a boil. Cover the saucepan and simmer for 10 minutes.
  5. Remove the cauliflower from the pot. Leave to drain. Place the cauliflower stem side down on a baking tray. Drizzle 2 tablespoons of olive oil over the cauliflower and roast in the oven for 45 minutes. Serve with Greek yogurt sauce.

Dinner Recipes

1. Guacamole

Servings: 2


  • 3 fully ripe avocados
  • 1 lime
  • 1-2 tomatoes
  • a handful of pitted black olives

Click here for the full 4 ingredient guacamole recipe

2. Garlic white wine shrimp


Servings: 3-4    Time: 15 minutes

    • 3 tablespoons butter or extra virgin olive oil
    • 4 garlic cloves, minced
    • 16 oz/1 pound/500 g large raw shrimp
    • 1/2 teaspoon ground paprika
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 3 tablespoons dry white wine
    • 4 tablespoons broth
    • 1 tablespoon lemon juice
    • fresh parsley for serving


  1. Melt butter in a large skillet over medium-high heat. Add garlic and sauté 1 minute.
  2. Add wine, broth, salt, and black pepper. Bring to a simmer. Let the wine evaporate by half, about 2 minutes.
  3. Reduce the heat to low medium. Add the defrosted raw shrimp and sauté until they turn pink. 2 to 4 minutes depending on size. Stir in parsley and lemon juice. Serve with rice.

garlic white wine shrimp

3. Potato pancakes


  • 14 small-medium sized potatoes
  • 1 garlic bulb 
  • 3 free-range eggs
  • Salt, pepper
  • Sauce
  • Cottage cheese
  • Light sour cream
  • 1 clove of garlic
  • Cold Smoked Atlantic Salmon
  • Herbs

Click here for the full Potato pancake recipe

4. Gazpacho soup

  • 6 medium-sized tomatoes
  • 3 small cucumbers
  • 1/2 large cucumber
  • 1 shallot
  • 3 cloves of garlic
  • 1 red bell pepper
  • 1/2 green bell pepper
  • 1/2 yellow bell pepper
  • fresh basil
  • salt
  • black pepper
  • cold-pressed olive oil
  • garlic bread or ciabatta for serving

Click here for the full Gazpacho soup recipe.

5. Tomato soup with shrimp

Click here for the full Tomato soup recipe.

6. Vegan corned beef


  • 5.64 oz (160 g) lentils
  • 1 garden veggie bouillon cube
  • 3 cloves of garlic
  • 1 carrot
  • 3 tablespoons flaxseed
  • 1 onion
  • salt
  • pepper
  • 3.17 oz (180 g) quick-cook oatmeal
  • oil for frying veggies
  • a pinch of nuts (if you have it on hand)

Click here for the full vegan corned beef recipe.

7. Asparagus with hollandaise sauce


  • 1 bunch of fresh asparagus
  • 1 cup + 2 tbsp (250 g) unsalted butter.
  • 3 large free-range egg yolks
  • 1 lime
  • pinch of salt


Remove the hardened stems. Toss the asparagus and salt into the boiling water. Turn the heat down to low and simmer the asparagus for 3-4 minutes.

Here are instructions on how to make Hollandaise sauce.

Dessert recipes

1. Peanut butter cup tropical smoothie


  • 2 bananas
  • 3 tablespoons peanut butter
  • 3-4 dates
  • 1 cup oat milk (245g)
  • 2 tablespoons sugar-free cocoa powder/ chocolate or 2 tablespoons Nutella

You can find instructions and a full peanut butter cup recipe here.

2. Mango ice cream


2 large frozen mango cut into chunks

Place the frozen mangoes in a high-speed blender and blend until you get an ice cream texture. This will take a minute. Try not to add too much water otherwise, it gets too watery.
mango ice cream

Frequently asked questions

Which grains are gluten-free?

Quinoa, Buckwheat, Millet, Sorghum, Oats, Amaranth, Rice, Corn, Teff.

Grains are often processed with wheat and may come in contact with gluten-containing grains in storage or during transportation. Make sure it is labeled gluten-free.

Does rice have gluten?

All natural forms of rice — white, brown, or wild — are gluten-free.

However, some rice dishes contain gluten: rice pilaf (often made with orzo, which has gluten), rice Krispies cereal (made with malt, which comes from barley and contains gluten), pre-seasoned packaged rice, rice made with sauce, rice made with added seasonings or ingredients such as soy sauce.

How do I substitute gluten-free flour?

Substitute one cup of all-purpose flour with one cup of gluten-free flour. Flours like quinoa, rice, almond, coconut, or sorghum can be the base for delicious baked goods.

However, they cannot be substituted for all-purpose flour without adjusting other aspects of the recipe. Look for recipes that have been tested.

Which flours are gluten-free?

The Best Gluten-Free Flours:

Buckwheat flour is suitable for vegetable pancakes, cookies, and other gluten-free baked goods. Make buckwheat flour, carrot, and spinach pancakes for breakfast or lunch.

They are delicious cold and can be used instead of bread.

Oat flour is suitable for pancakes, muffins, waffles, bread, crumbles, and other vegetable dishes. Its texture is more crumbly than regular flour and it has a sweeter flavor.

Rice flour. Brown rice flour has 60% more nutrients than regular rice flour because it is a whole grain. You can use it for baking, pasta, pancakes, desserts, or as a thickening agent.

Chickpea flour is used instead of eggs as a binding agent. For example in bean, chickpea, or cabbage patties (very tasty if you haven’t tried them).

Mixed with other flours in baked goods, as well as to make sauces, and spreads such as hummus, and grilled falafels. Cabbage pancakes are also delicious. You can use pea flour.

It is gluten-free. However, chickpea flour is more valuable. If you mix yogurt with chickpea flour, you will avoid curdling it in a hot dish.

Flax seed flour thickens sauces and drinks. It can be used as a substitute for eggs. They pair well with cottage cheese or yogurt.

Nut flour contains healthy fats and proteins. However, it is much higher in calories than regular wheat flour, so the serving size should be smaller.

Although, it is more filling as it has higher protein and fat amounts. Nut flour is suitable for baking cakes, bread, pancakes, and desserts. Almond flour is great for baking and cookies.

Coconut flour is suitable for flavoring soups, stews, sauces, or curd dishes. Every hostess should have it.

It is perfect for decorating desserts in place of powdered sugar. Particularly since they are sweet.

This gluten-free flour is my lifesaver. For example, when there is too much water in the dough, I add it and they absorb the moisture. You can use them to make healthy desserts like carrot cake.

Vegetable flours are packed with antioxidants. It is said that 1 tsp of veggie powder corresponds to 100 g of fresh vegetables. The only thing that will be reduced is vitamin C.

It is better to eat fresh carrots and other vegetables, but there are all kinds of situations where powder can be very useful. You can use such flours as natural dyes: carrots are yellow/orange, spinach is green, and beetroot is red.

Vegetable flours are suitable for porridges, pancakes, and omelets. They give color and an intense flavor to sauces. Carrot and beetroot flour sweeten dishes due to naturally occurring sugars.

Tapioca flour can replace eggs. Tapioca can be considered a source of “empty” calories since it provides energy but has almost no essential nutrients.

Can tapioca flour replace all-purpose/plain flour? It’s not ideal as a 1:1 substitute for baking cakes or cookies as too much can make bakes go gummy. However, it can be used to replace flour 1:1 when making sauces.

What snacks are naturally gluten-free?

Fruits, vegetables, nuts, seeds, smoothies, eggs, guacamole, salsa, and hummus.

Are eggs high in gluten?

Eggs are completely gluten-free.

How long does it take to feel better gluten-free?

Gluten has a lasting effect and can make an impact on your body for up to two months.

More gluten-free recipes:

Gluten-free dairy free cookies
Gluten-free potato soup

In closing about a fit philosophy healthy gluten free easy recipes

Now you know there are plenty of options to feel happy, healthy and eat gluten-free.

You can create delicious dishes using gluten-free, quality ingredients.

A fit philosophy with healthy gluten free easy recipes is the key to feeling better every day. Take a seat and have a taste! Life is so endlessly delicious.

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