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Gluten free lunch ideas

February 19, 2014

Gluten free lunch

Always make sure that your gluten free lunch is a healthy, delicious and is easy to eat  [especially for the kids]- try and follow the dietary guidelines and include fruits, vegetables, protein, grains as well as dairy. There are many naturally gluten-free foods found in every food group.

Choose naturally gluten-free grain and flour-based products that are whole-grain, they help in digestion and weight control and are also heart healthy. These can include whole-grains such as brown rice, white rice, corn, quinoa, millet, amaranth, teff and buckwheat [although it is not technically a grain].

Proteins such as eggs, chicken, beef, pork, and fish  as well as lentils, kidney, garbanzo, black and pinto beans should be included into your menus as often as possible.

Using Dempsters GlutenZero Whole Grains bread as a base for sandwiches is a great start!

Here is a great recipe adapted from Dempster’s  Toasted Western

GF Toasted Western
  • 1 tbsp (15 mL) Vegetable oil
  • ½ Onion, minced
  • 1 Green onion, diced
  • ½ Red pepper, diced
  • 1 cup (250 mL) Diced Maple Leaf® Natural Selections® Naturally Smoked Ham
  • 4 Eggs
  • ¼ cup (60 mL) Milk
  • Salt and fresh cracked pepper
  • 2 Slices Cheddar cheese
  • 4 Slices DEMPSTER’S® GlutenZero whole grain, toasted
  • ¼ cup (60 mL) GF Chili sauce


HEAT oil in non-stick skillet over medium heat. Cook onion, green onion, red pepper and ham until onion is tender, about 3 minutes.

WHISK together eggs, milk, salt and pepper. Pour over onion mixture and cook, stirring often, until eggs are set, about 2 minutes.

ARRANGE cheese over 2 slices of toasted bread and top with an even amount of egg mixture. Drizzle with chili sauce and top with remaining toasted bread to make sandwiches.


Focus on fruits and vegetables for essential vitamins and nutrients.They are critical for health as well as important in disease prevention. and are a healthy alternative as a snack.

Include dairy products as tolerated such as yogurt, yogurt drinks, milk and different cheeses as well.

*Disclosure – although I have been compensated to write this post, all opinions stated are my own.

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  1. I haven’t tried this bread yet – I have to admit I am a HUGE fan of the new Glutino bread and it would take an amazing bread to convince me otherwise!

    1. One of my tried and true tests is my husband…he doesn’t need to eat gluten free, so if he really likes a bread….then I know it is really good. 🙂 I have tried the Glutino as well, I just like the taste of this better. It is all a personal choice. 🙂 But it is nice that we have choices now 🙂

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