Who says healthy eating for losing weight and staying energized has to be boring? People who are trying to lose weight or coping with food intolerances think that a restrictive diet devoid of fat, carbohydrates, meat, poultry and desserts is the only option left for them. But in reality healthy eating does not always have to be restrictive. All you need to do is make your choices wisely and bring about some positive changes in your lifestyle to live a healthy and happy life.
One of the greatest sources of empty calories and fats in the American food recipes is sugar and wheat that can be found in baked goods, snacks, cereals, and desserts. And it is the presence of wheat and sugar in the recipes that turn them unhealthy. But no need to worry, because in this article we have brought forward not 1 but 12 delicious American recipes that are absolutely sugar-free and wheat-free. So, these can also be termed as gluten free recipes that can be included in the daily diet chart.
Why is Wheat and Sugar Harmful to Health?
The form of wheat most popularly used in cooking is wheat flour, a ground powder that is formed by grinding the whole wheat grain. Processed foods are made of wheat flour and sugar that are not only fattening for the body but also the cause of various diseases. The wheat grain is made of 3 parts – the bran, the endosperm, and the germ. The bran and germ are the most nutritious parts of the grain, which are rich in vitamins, minerals and fibers. But during the manufacture of wheat flour the bran and germ are removed, and only the endosperm is left behind, which consists mainly of starchy carbs and is very unhealthy.
Refined wheat flour gets digested readily and is turned into simple sugar that is absorbed into the bloodstream. This in turn causes sudden rise or fall in the blood sugar levels and makes you feel exhausted. It also increases the risk of getting high triglycerides and type 2 diabetes and increases inflammation in the body.
The problem with sugar is that it is a necessary evil. Sugar is necessary to provide energy to the body and fuel brain functions, but sugar contains no proteins, no nutrients, no healthy fats and no enzymes and it does not form a food group. Sugar consists of quickly digested empty calories that pull away minerals from the body and promote hunger, overeating, and late night food cravings. Consumption of sugar stresses the liver, increases bad cholesterol and triglycerides, promotes weight gain and cravings and causes sleep trouble.
12 Delicious Wheat Free and Sugar-Free American Recipes
Forget processed foods, packed foods and ready-to-eat meals and cook up a storm in the kitchen with these 12 easy and tasty recipes that help in weight loss and keep you energized all through the day.
Coconut Flour Pancakes Pancakes are America’s favorite breakfast, loved by the young and old alike. Here is a healthy way to prepare pancakes without loading up on empty calories from sugar and wheat. This is one of the most easy American recipes that can be prepared in a jiffy.
- 4 eggs
- 2 ripe bananas mashed
- 1/3 cup coconut flour
- 1 tsp. baking soda
- 1 tsp. vanilla extract
- 1/2 tsp. ground cinnamon
- Coconut oil
Procedure: Beat the eggs in a large bowl until they are frothy. Add the bananas to it and continue to beat well, add the remaining ingredients except the coconut oil and continue to beat the mixture. Heat some coconut oil in a shallow pan, take a ladleful of the batter and cook it in the pan till one side turns golden brown. Turn the other side and cook. Serve it while hot.
Gluten-free Raw Muesli This is one of the most healthy American recipes that is extremely low in calories and can be easily included in the healthy 1200 calorie meals. It contains the goodness of nuts and seeds along with fresh berries.
- 8 oz. uncooked gluten-free oats
- 1 cup almond or coconut milk
- 1 tbsp. raw walnuts chopped
- 2 tbsp. sesame seeds
- 2 tbsp. pumpkin seeds
- 2 tbsp. ground flaxseeds
- 1 tbsp. shredded coconut
- 8 oz. fresh berries
- 1 apple finely chopped
- Handful of chia seeds
- 1/2 tsp. ground cinnamon
Procedure: Mix the oats, milk, walnuts, seeds and shredded coconut in a large bowl, cover and refrigerate overnight. Add the berries and apples to it the next morning before serving. Sprinkle the chia seeds and ground cinnamon from top, serve immediately or soaked in milk.
Ricotta Hotcakes This is one of the most delicious wheat free recipes that contains the goodness of baby spinach and ricotta. It is a filling snack that can be enjoyed during breakfast or in the evening.
- 1/3 cup Ricotta
- 1 egg
- 2 large handfuls of baby spinach finely chopped
- 4 tbsp. butter
Procedure: Combine the ricotta, egg and baby spinach in a medium bowl using a fork. Heat 1 tbsp of butter in a frying pan and add 1/4 of the hotcake batter into the pan, cook for 2 to 3 minutes and turn and cook for another 2 to 3 minutes. Serve warm.
Asparagus and Kale with Guacamole Salad No healthy diet for weight loss is complete without the inclusion of fresh green salad in it. This particular salad contains the goodness of kale and asparagus and can be easily included in the fruit and vegetable detox diet plan.
- 2 ripe avocados
- 2 jalapeno chili pepper
- 2 tbsp. lemon juice
- 12 spears of asparagus sliced diagonally
- 8 kale leaves sliced into strips
- 2 green onions diced
- 2 celery stalks sliced
- 1 red bell pepper diced
- 1/2 cup pumpkin seeds
- Fresh coriander leaves
Procedure: Mash the avocados in a mixing bowl, add the jalapeno, lemon juice, and salt to the avocado and mix well. Add the rest of the ingredient sin a large serving bowl, add the avocado mix from top, mix well and serve immediately.
Mediterranean Salad with Lemon-Oregano Dressing The Mediterranean style of eating not only promotes weight loss but also reduces the risk of various chronic diseases. This is a delicious and refreshing salad that can be included in the 7 days GM diet menu.
For the salad:
- 1 head of lettuce chopped
- 2 cucumber sliced thinly
- 1 red onion sliced thinly
- 1 cup diced tomatoes
- 1/2 cup pitted olives
- 1 cup cheese
For the Dressing:
- 1/4 cup extra virgin olive oil
- Juice of 2 lemons
- 2 tsp. dried oregano
- Sea salt
- Pepper to taste
Procedure: Toss all the salad ingredients in a large serving bowl and combine all the dressing ingredients in a small mixing bowl. Pour the salad dressing over the salad. Stir until the salad is well-coated with the dressing. Serve it immediately or an hour after mixing the ingredients.
Garlic and Lemon Cauliflower Stir-Fry A healthy meal is never complete without the addition of healthy veggies in the menu because vegetables form the basis of the food pyramid. The garlic and lemon cauliflower stir fry is one of the most healthy lunch recipes to lose weight that can be enjoyed by the entire family.
- 1 head of cauliflower cut into bite-sized florets
- 2 tsp. salt
- 4 tbsp. extra virgin olive oil
- 1 tbsp. minced garlic
- Lemon juice
- 1 tsp. ground black pepper
Procedure: Add water in a pot and fill it halfway through. Add a teaspoon of salt to it and let it come to a boil. Add the cauliflower florets to the boiling water and let it cook for 5 minutes, drain and rinse with cold water and set it aside. Place a large frying pan over medium heat and add 3 spoons of olive oil to it, sauté the garlic for 2 minutes and then add the cauliflower to it and let it cook till it is nicely browned. Turn the cauliflower and continue to cook, add the lemon juice on top along with a remaining olive oil, stir well and remove from heat. Season with some salt and black pepper and serve hot.
Tofu and Green Bean Stir Fry Tofu is one of the richest natural sources of protein, ideal for those who don’t eat meat, chicken, and eggs. It is extremely low in calories and loaded with nutrients that make it a delicious lunch and dinner recipe.
- 1/4 cup gluten-free tamari
- 2 tbsp. gluten-free chili garlic sauce
- 1 lb. tofu (extra firm, drained and patted dry)
- 5 tbsp. cornstarch
- 3 tbsp. extra virgin olive oil
- 1 lb. green beans
- 1/4 cup water
Procedure: Place the tamari and chili garlic sauce in a small bowl and combine it with a fork and set aside. Place the tofu in a mixing bowl and toss the cornstarch to coat it. Heat a tablespoon of oil in a skillet and add half of the coated tofu and arrange in an even layer. Cook it without stirring for 2 minutes and the flip and cook the other side and then transfer it to a plate. Heat another tbsp. of oil and cook the remaining batch of tofu in the same way and transfer to a plate and set aside. Heat 1 tbsp. of oil, stir in the beans and cook for 1 minute. Add the water and cook for another 3 minutes till they turn crisp. Add the tamari and chili sauce mixture to the skillet, let it boil for 1 minute and reduce the sauce slightly. Add the tofu back to the skillet and cook for another 1 minute and serve hot.
Baked Rosemary Rainbow Trout This is a delicious and healthy seafood recipe that will add a different twist to the simple meals. The refreshing and flavorful aromas of the herbs along with your choice of vegetables make it one of the most wonderful sugar-free recipes.
- 2 small rainbow trout de-boned and washed
- 2 tbsp. butter
- 4 lemon slices
- 2 sprigs fresh rosemary
- 5 tsp. sea salt
- 3/4 tsp. ground black pepper
- 2 tbsp. olive oil
- Sliced vegetables (asparagus, zucchini, bell peppers)
Procedure: Preheat the oven to 400 degrees F. Dry the fish using a paper towel and place it at the center of a large sheet of parchment paper. Stuff the inner cavities of the fish with half of the butter, 2 to 3 lemon slices and a sprig of rosemary. Do the same with the other fish and sprinkle some salt and black pepper from top. Place the sliced vegetables on either side of the fish and drizzle theme with olive oil and season with remaining salt and pepper. Roll the ends of the parchment paper and seal it. Transfer to a baking tray and bake in the oven for 20 minutes. Serve while hot.
Maple and Pecan Crusted Salmon Salmon is considered one of the healthiest of fishes, loaded with healthy omega 3 fatty acids which not only help in weight loss but also improve cognitive functions and protect the heart.
- 2 tbsp. unsalted butter / extra virgin olive oil
- 1/3 cup pure maple syrup
- 1 tsp. Worcestershire sauce
- 1/2 tsp. ground mustard
- 1/2 tsp. sea salt
- Black pepper
- 1/2 cup pecans
- 5 lbs. salmon fillets
- Fresh lemon wedges
Procedure: Heat a saucepan over medium heat and melt some butter or add oil to it. Add the maple syrup, Worcestershire sauce, ground mustard, salt and pepper to it. Cook for 4 minutes stirring constantly, remove the maple marinade from heat and set aside. Set a clean skillet on medium heat and roast the pecans until they are golden. Remove from heat and let it cool and then chop finely. Now, put the salmon fillets in a Ziploc bag and pour the maple marinade onto the salmon filets. Seal the bag and shake a little to coat the fillets evenly. Let the fillets marinate for 30 minutes to 4 hours storing it in the fridge. Preheat the oven to 325 degrees F and line some foil on a baking sheet. Spray some non-stick cooking spray on it and put the marinated fillets on the dish and sprinkle the chopped pecans on top. Then season with salt and pepper and bake the fillets for 20 minutes. Serve immediately with some lemon wedges.
Millet Crusted Black Cod Add a spicy and tangy twist to regular fish recipes with this wonderful recipe that is low in calories and rich in proteins and nutrients.
- 1/4 cup ground millet
- 1/4 tsp. paprika
- 1/2 tsp. sea salt
- 1/8 tsp. ground black pepper
- 2 pieces of black cod fillet
- 3 tbsp. extra virgin olive oil
- 2 tsp. lemon juice
Procedure: Combine the ground millet, paprika, salt and pepper in a mixing bowl and set aside. Rinse the fish fillets and pat dry with a paper towel. Place the fillets in a large bowl with the ground millet mixture. Coat the fillets evenly on both sides. Heat 2 tbsp. olive oil in a skillet and place the fillets in the heated oil and cook for 5 minutes, turn them and cook the other side for another 4 to 5 minutes. Transfer the fillets to a serving plate, drizzle some lemon juice and serve immediately.
Braised Chicken Basquaise Almost all healthy diet charts for weight loss contain chicken and poultry because it is an amazing source of protein that keeps you satiated for long and promotes the formation of lean muscle mass. Let us try out a fancy chicken recipe that can be served as the part of a four-course meal.
- 2 tbsp. extra virgin olive oil
- 3 lbs. chicken thighs
- 1 tsp. smoked paprika
- 1/2 tsp. sea salt
- 1/4 tsp. ground black pepper
- 1 red onion sliced
- 4 bell peppers sliced
- 3 cloves garlic sliced
- 4 oz. Spanish chorizo sliced
- 1 cup chicken broth
- 1/4 cup sherry vinegar
- 2 tsp. herbs de Provence
- 1 bay leaf
- 1/4 cup chopped parsley leaves
Procedure: Preheat the oven to 350 degrees F. Place some oil in a pan and set over medium heat. Season the chicken with salt, pepper and paprika and cook in batches for 3 to 4 minutes on each side, transfer the chicken to a plate and set aside. Now, sauté the onions and bell peppers in the same pan, add the garlic and chorizo and continue to cook for 1 minute. Add the chicken broth, herb de Provence, bay leaf, and sherry vinegar and bring the mixture to boil. Ass the cooked chicken back to the pan and cook for 1 minute. Now, transfer the chicken mixture to the center rack of the pre-heated oven and let it bake for 45 minutes. Garnish with freshly chopped parsley.
Chicken in Mushroom Cream Sauce Turn your everyday chicken dish into a delicacy by spicing it up with some rich mushroom sauce. This is one mildly spicy chicken recipe that can be enjoyed by the entire family.
- 3 tbsp. extra virgin olive oil
- 4 pcs of chicken breast halves (boneless and skinless)
- Kosher salt
- Ground pepper
- 1 onion chopped
- 2 cloves garlic minced
- 8 oz. minced wild mushrooms
- 1/2 cup chicken broth
- 1 cup unsweetened coconut milk
- 1 tbsp. fresh thyme chopped
- 1 tbsp. fresh tarragon chopped
- 2 tbsp. cornstarch
Procedure: Set the skillet over medium heat and add some olive oil to it. Season the chicken pieces with salt and pepper and cook on both sides for 5 minutes and then keep them on a plate. Now, sauté the onions in the skillet for 5 minutes, add the garlic and mushrooms and cook for 5 minutes, season with a pinch of salt and pepper. Turn up the heat and add the chicken broth, cook for 1 minute, stir in the coconut milk and cook for another 2 minutes. Add 1 tbsp. each of chopped tarragon and thyme, season with some more salt and pepper. Combine the cornstarch with some water in a small bowl and add it to the chicken and cook for another 1 minute and remove from flame. Serve hot.
So, now that you know that even sugar-free and wheat-free meals can taste good, try out these recipes and enjoy healthy foods with your family and friends.