Suggestions for a healthy gluten free menu

Enjoy traditional style foods with enriched Astoria Mills blends and whole seed/grain goodness.

All you need to add are your fresh foods, vegetables, fruits, dairy, beans, nuts and meats. (No beans in mixes)

Foods taste like what you are used to on a gluten full diet.

Recipes are easy to follow without a lot of guesswork. 343 recipes just  to start with in our free e-Cookbook!

Enjoy the aroma of fresh bread baking in your oven! Home made goodness your family will enjoy.

With a set of Astoria Mills mixes  in your cupboard you can always have something gluten free, yummy and nutritious to eat.

 

 

 

The menu below is for a family of four but since you can make and bake later to always have something fresh. You can adjust amounts for one, two or three people. Once you experiment a little you will know how much to make.

Sometimes it helps to have a menu to stimulate ideas, a sort of jump off point and then you can alter it to what fits your busy life and food choices. All it takes to eat well is a little planning.

The basis of Astoria Mills gluten free mix system was originated due to my busy lifestyle, working full time and feeding a family of four, including in my case a couple of teenagers at the time, a gluten free diet. I was not only challenged to find new ways to cook that provided tasty foods for my family, the foods also had to be nutritious and time efficient. Hope you will find these meal ideas fun and try some of the recipes. Writing things down often sounds a lot more difficult that when you are actually cooking. Once you get going, it will be easy!

Recipes are from Astoria Mills Cooking and Baking System, a free e-cookbook.

Below is a fun menu guide for a family of four - depending on ages and appetites.

Week One - Organizing your gluten free menu to save time and always have food on hand.

Menu Terms:

• Friday: Day 1 - Shop for groceries Friday after work. Friday or Day 1 can be any day you like - to suit your own schedule. I just find it easier to shop and get things in and arranged before starting to cook ahead.

 

• Saturday: Day 2 - 'Cook Ahead Day' - I suggest you have 1 or 2 cook ahead days a month as it can save you a lot of time. By cooking ahead, you and your family have something on hand for times when your busy life just makes you need some fast foods. However, there is no need to have a 'Cook Ahead Day' to make Astoria Mills bread or pizzas. All you have to do is take 5 or 10 minutes whenever you like and mix up a batch or two. Keep the dough refrigerated to use as needed or freeze buns or bread ready to bake.    Saturday is considered in the old fashioned sense where you have a day off, and plan to do household chores and some pre-cooking for the week. Cooking ahead with children can be fun. Let them shape dough and play alongside. Playing with bread dough shapes and rolling out cookies make some really fond memories.

• Sunday: Day 3 - Considered family day outings or more of a relaxing day with more time to prepare an interesting meal or maybe you really just want to relax on Sunday so make food ahead on Saturday.

• Week days take into consideration work and activities, so you need meals and snacks with a minimum of effort.

Menu Week One:

• Saturday

Saturday Family Breakfast Pancake Brunch

Healthy Pancakes with your choice of maple syrup and bananas, berries, and chocolate syrup toppings
-make pancakes with either milk or almond milk
Mix used: -1 cup All Purpose Flour -Mix #1 - recipe page 44 (for added whole grain goodness, add 3 tablespoon of Aztec Harvest Blend -Mix #4)
bacon
Orange juice
Coffee, tea, milk or almond milk

 

 

 

 

 

 

Mix up Bread for week: 10 minutes

Equipment: 3 large bowls, plastic wrap to cover, whisk, spoon, measuring cup - Above photo is an easy way to visualize the steps for making breads in this menu.  All bread, pizzas and bun mixes #5, #6 and #7 start with these simple steps. You can also use a No-Knead method by just placing mix into a pan after Step 3 if you like. See more intructions in e-cookbook.

Bowl #1 and #2 for dry mixes. Bowl #3 - use to whisk eggs, oil and water before adding to either brown or white bread according to directions.

Make some Wholesome Brown Bread, (see directions on package or in e-cookbook for smaller amounts)
Bowl #1 - makes 3 loaves and 1 dozen small rolls
Place in Bowl #1 ….Mix Used 1 - 2.2lb. package Brown Bread - Mix #6
Place in bowl #3 - 6 eggs, 6 tablespoons veg. oil, 3 cups lukewarm water
Whisk liquids until fluffy about 30 seconds.
Add all at once to Bowl #1 containing Wholesome Bread Mix #6
Stir with spoon until blended about 30 seconds. If dough is too stiff add 1/4 cup water more.
Batter needs to be wet enough to let the yeast thoroughly rise, but not so that you have to add too much more flour (Mix #3 to knead with) Usually need about Mix Used:1/2 cup of Mix #3 to finish. Cover with plastic wrap and let sit at room temp. for 2 hours. ( if you are going out, place directly in fridge until next day) Use mix #3 to knead with.
Shape and bake as per directions on package or e-cookbook chapter 6

Bread and buns for the week: Astoria Mills breads are versatile and save you time. You can make all your bread loaves and buns at once and have them in the fridge already baked to use as needed, or keep the raw dough in the fridge to bake as needed. You can even make all the bread or rolls, let them rise the second rise then freeze ready to bake during the week. Just place frozen loaves or buns in a cold oven and bake until done. I like to have some frozen rolls or breads in the freezer ready to bake whenever I like. (Baking from frozen takes a little extra time)

Make some - White Bread, Astoria Mills White Bread - Mix #7
Bowl #2 makes about 10 dinner rolls, 4 pitas and/or 12 donuts as desired.
Mix Used Mix #7 Place 2 cups or 350 grams in Bowl #2
Place 3 eggs, 2 tablespoons oil, 3/4 cup lukewarm water in bowl 3 and whisk for about 30 seconds until fluffy. Add liquid to dry and stir until blended. Cover with plastic wrap and let sit at room temp. for 2 hours. ( if you are going out, place directly in fridge until next day) Use mix #3 to knead with.
Shape and bake as per directions on package or e-cookbook chapter 7
Cool completely before slicing. Save dough in fridge to bake dinner rolls as needed or rolls for lunch sandwiches.

If desired you can also just mix up as much dough as you need for a day or two at a time, it all depends on your preferences. All it takes is a few minutes to add the wet ingredients to the dry, let rest, shape, rest and bake. Most of the time is used up in proofing or letting the yeast rise, just like in wheat breads.
Letting the dough have a slow rise while refrigerated gives the bread even more flavor and actually gives the yeast more time to metabolize the flours so that breads have a lower glycemic index similar to sour dough breads.

Busy Day Saturday lunch or snack
Broccoli, carrot sticks, celery, green bell peppers with your favorite dip
Or chopped up into a salad with a vinaigrette dressing.
Or try a banana smoothie with ground flax and chia seeds and frozen blueberries.
Or a banana and 4 or 5 walnuts ...with a cup of tea.

Remember to drink water with or between meals - 6 to 8 glasses of water or liquids such as juice or tea are recommended per day.

Saturday Afternoon fun baking:
Desserts Suggestions to make ahead for this week:
Chocolate Chip Cookies: Page 85
Mix Used 1 cup Astoria Mills All Purpose Mix #1
Mix Used 1 1/2 cup Astoria Mills Pastry Flour Mix #2
(see if they last the week, I doubt it)

Make 2 Pie Crusts Page 56 - Use 1 pie crust this week, freeze and use the other in Week Four or so.
Mix Used 2 cups Astoria Mills Pastry Flour Mix #2
For 1 double crust pie or 2 open top pies

Dinner:
Make ahead Lasagna - make a large casserole, bake, have 4 pieces for supper and freeze rest in portions for a busy night when you can just heat and eat on the run.
Your favorite Lasagna Recipe and salad:
Here is the easy gf pasta - page 97 Pierogi Dough,
Mix Used 2 cups Astoria Mills Fine Flour Mix #3

Dessert: Chocolate Chip Cookies or Pie

• Sunday

Breakfast: Scrambled eggs and Brown Bread Mix #6 - Plain or Toasted
Jam or marmalade
Orange slices
Coffee, tea, milk, juice or almond milk, water

Lunch: Brown Bread Bun -Mix #6
With your favorite sandwich fillings.

Dinner:
Roast Beef or Chicken with baked sweet potato
Broccoli salad, Red kidney bean salad.
Dessert: Pie or chocolate chip cookies or other treat from Astoria Mills cookbook

Snacks: fruit in season, leftover pie slice or chocolate chip cookie

• Monday

Breakfast: GF Yogurt with fresh Fruit with 2 slices of Brown Bread Mix #6 -plain or toasted

Take along Lunch: Astoria Mills White Bread Mix #7 while roasting chicken or beef (from dough kept in fridge or buns already to bake from freezer) ready to add fillings for take along lunch next day to school or work.
Your favorite filling, cheese, ham, lettuce, tuna or salmon, egg salad
Chocolate Chip Cookie

Snack: fresh fruit in season or a smoothie made with frozen fruit, almond milk (or fruit juice) and a spoonful of ground flax and chia seeds.

Dinner: Dinner size salad with croutons made from a couple slices of Brown Bread -Mix#6 use left over chicken or beef as a side. (If none left, saute/grill chicken breast to have with salad) Or add some gluten free cheese.

Dessert or Snack: 4 small squares of dark chocolate with tea, milk, almond milk or hot chocolate
Or how about some frozen blueberries with gf yogurt or ice cream.

• Tuesday

Breakfast: Hot 3 minute Porridge made with Astoria Mills Aztec Harvest Blend -Mix #4
(for 4 people) Mix Used 1 cup Astoria Mills Aztec Harvest Blend Mix #4 blended into 2 cups cold water, heat slowly stirring continually. Bring to boil, remove from heat and serve with
Either: Brown sugar and milk (or almond milk)
Or a pat of butter or margarine
Fruit in season or frozen such as Blueberries or strawberries and milk

Lunch: Sandwiches made from bread made with Astoria Mills Wholesome Brown Bread Mix #6
( Grilled cheese sandwiches are great or just peanut butter and jelly works in a hurry - or your favorite take along gf cold cut or cheese)

Dinner: Hamburger Patties, use bread from Astoria Mills Brown Bread Mix #6 along with your favorite hamburger recipe, or use mine from the e-cookbook.
Side of steamed vegetable medley and Fresh pasta with cheese sauce
Mix Used 2 cups Fine Flour Mix #3 fresh whole pasta with cheese - Pasta see page 97

Dessert:
Plum Fruity Snack Cake: page 49 Remember even a piece of cake made with Astoria Mills is a source of vitamins, minerals and fiber.
Mix Used 1 cup All Purpose Mix # 1 plus Mix Used 2 teaspoons Pastry Mix #2

• Wednesday

Breakfast: Hot 3 minute Porridge made with Astoria Mills Aztec Harvest Blend Mix #4
(for 4 people) Mix Used 1 cup Astoria Mills Aztec Harvest Blend Mix #4 blended into 2 cups cold water, heat slowly stirring continually. Bring to boil, remove from heat and serve with
Either: Brown sugar and milk (or almond milk)
A pat of butter or margarine
Fruit in season or frozen such as Blueberries or strawberries and milk

Lunch:
Sandwiches made from bread made with Astoria Mills Wholesome Brown Bread Mix #6
Soup or salad

Snack: 6 almonds or 4 walnuts or brazil nuts and/ or fresh fruit

Dinner: Chicken Curry and Rice or Vegetable Stir Fry with chicken breast pieces or chick peas -thicken sauce at the end with
Mix used1 tablespoon of Astoria Mills Mix #3
Red Kidney bean & corn salad
Steamed Rice

Dessert - Fresh fruit or sherbet

Bake the rest of the dough from Astoria Mills Awesome Mix #7 you have in the fridge for buns for lunch on Thursday.

• Thursday

Breakfast: 1 or 2 boiled eggs (or eggs as you like them) and Brown Bread- Mix #6 Toast, jam, coffee

Lunch: Astoria Mills White Bread - Mix #7 Buns with your favorite filling, side of celery sticks and fruit.

Dinner on Rush night: Take pre-made lasagna out of freezer, heat and serve with salad.
Or make grilled cheese sandwiches with the last of the Astoria Mills Brown Bread-Mix #6 with a salad,or
Cook/Grill/ Bake chicken breast or legs and serve with vegetables and steamed rice.

Take 5 minutes Thursday night and make pizza dough for Friday night Pizza!

Mix used 2 cups make 1 large 14 inch pizza ...so make whatever you feel your family will eat.
Family of 4 suggest 2 large pizzas, if there is any left over you can have as a snack on Saturday. (same equipment as for making breads) Mix used 4 cups Mix #5 1/2 cup Mix #2

Bowl 1 :-Mix used 4 cups Astoria Mills Italian Pizza & Bun Mix #5
Bowl 2 :- 4 eggs, 4 tablespoons olive oil ( or veg. oil) 1 1/2 cups lukewarm water. Whisk for 30 seconds until frothy. Pour all at once onto dry mix, blend well, cover with plastic wrap, place in fridge until ready to roll out and place toppings on top on Friday night. (Tip: add 1/4 cup more water if dough is too thick)

(Or make pizza on Cook Ahead Day, place toppings on and freeze all, so all you have to do is pop the frozen pizza in the oven and bake and serve.)

• Friday

Breakfast: Use any leftover bread or rolls for toast for breakfast with eggs if you like. If not, make porridge again with fruit.

Lunch: Tuna salad on a bed of lettuce leaves. Fresh fruit slices.
Or Broccoli and cheese soup thickened with Mix used 1 tablespoon Astoria Mills All Purpose Mix #1

Dinner: Pizza Prep: Remove dough from fridge, knead with Astoria Mills Pastry Flour Mix #2 until dough does not stick to counter. Divide into pizzas, roll or hand pat onto pizza stone dusted with Mix #2 or Corn meal or Parchment paper lined baking sheet. Brush edges with olive oil and let rise while prepping toppings.
Top pizzas as desired - place on bottom rung of 400 F oven and bake for 30 minutes or until edges are slightly brown and toppings are bubbling. Remove from oven, cut slices while hot and let rest for 3 to 4 minutes to cool so tongues won't burn.

If there is any left over, which I doubt, you can have a slice of pizza for Saturday lunch or a snack, just re-heat slightly or eat it cold like my kids do.

Week Two: Someone has a birthday this week or you are having company for one dinner and would like to serve an elegant cake.

Now you are ready to start again, prepping breads for the week ahead. With Astoria Mills mixes, you are never more than about 3 hours away from a fresh loaf or two. If you are at home you can mix up in the morning and have fresh bread by lunch or dinner. I have suggested making ahead though as then it is a 5 or 10 minute job, stick it in the fridge and bake as needed. Or let rise 2 hours, shape, freeze and bake as needed. You will know what is best for your lifestyle.

All it takes to eat well is just a little planning.

• Saturday

Breakfast: Fruit Smoothie: Easy to make with ground flax and /or chia seeds, a banana and chocolate or vanilla almond milk. An easy breakfast in a hurry if you have to get out there for activities. You can add almost anything good to a smoothie.

Saturday AM: Baking and Prep.

Take 10 minutes and mix up some bread to bake either later in the day, or within the next 3 to 4 days and prep for Week Three when you are taking a little trip away from home. And also plan to bake the birthday cake.

Awesome Aztec Artisan Bread
White Bread Mix #7 with some Aztec Harvest Blend Mix #4 for a little extra goodness. It won't be quite white anymore but hey don't you just love the harvest flavor.
Bowl 1 -Mix used4 cups Astoria Mills White Bread - Mix #7, add 1/2 cup Aztec Harvest Blend -Mix #4 and blend.
Bowl 2 - 6 eggs, 4 tablespoons veg. oil, 1 1/2 cups lukewarm water. Whisk for 30 seconds until frothy. Pour all at once onto dry mix, blend well, cover with plastic wrap. Let rise 2 hours, stir in 1/2 cup mix #3 and pour batter into 3 loaf pans. (or for Parisian artisan loaf, knead and shape into long loaf) Let rise another 30 minutes to an hour and and bake at 325 F for 40 minutes to an hour, loaves are done when they sound hollow when tapped.
Cool completely before slicing.

Awesome Toasties: Take one loaf after cooling and slice very thin slices and place on a cookie sheet. Bake slices at 350F for about 5 minutes a side, to crisp up like a Melba toast. Cool toasts and store in plastic ziploc style bags to eat as needed. These won't spoil and are a great snack on the road. One of my favorites is an Awesome Toastie, with brie cheese, which you can also keep at room temperature. This also makes a great party cracker. You can make Wholesome Toasties too using Mix #6.

Breakfasts this week will be muffins. To feed your family of 4 a muffin a morning for six days you will need 24 muffins or 4 cups of Astoria Mills All Purpose Flour -Mix #1 for all muffins except chocolate which uses Pastry Flour - Mix #2 see back label or e-cookbook for muffin recipes.

Make Birthday Cake Recipe Page 91 -
Mix used2 1/2 cups of Mix #3
Mix used1 /2 cup Mix #1
You can make the birthday cake the day ahead and refrigerate.

Lunch: Avocado half filled with tuna salad

Dinner: Beans and gf sausages with mustard
Fresh baked Awesome Aztec bread slice

• Sunday:

Breakfast - Brunch: Cheese Omelette with Banana muffins (for dairy free omelette use slices of avocado)
Bacon, Coffee, tea, milk, juice, water

Snacks - fruit, nuts, cheeses

Birthday Party Dinner: Depending on the birthday person's age
Could be a pizza party, or Lasagna, or Meat and potatoes dinner etc. Use the appropriate Astoria Mills Mix.

• Monday

Breakfast: Muffins - coffee, tea, milk/almond milk

Lunch: Awesome Aztec Grilled cheese Sandwiches

Dinner: Quick West Coast Salmon Croquettes with Garden Salad
Salmon Croquettes Page 53
Mix Used 1/4 cup Astoria Mills All Purpose Flour Mix #1

• Tuesday

Breakfast: Muffins and gf yogurt

Lunch: Squash soup with a slice of Awesome Aztec Bread

Dinner: Chicken legs with roast potatoes , salad and vegetables
Dredge Chicken in Mix used1/4 cup Astoria Mills All Purpose Flour -Mix #1 to which you have added salt and pepper. Place small potatoes, or cut potatoes in cubes and place in oiled cast iron pan. Place chicken legs on top and place in oven baking until chicken is done and crispy.

Snacks: Fresh fruit or veggie and dip tray,Or

Dessert: Brownies or a chocolate snack cake Mix used 1 1/2 cup Astoria Mills Pastry Flour - Mix #2

• Wednesday:

Breakfast: Boiled egg and toast

Lunch: Muffin and cheese

Dinner: Vegetable stir fry and rice pilaf
Dessert: page 51 Pecan Wafer Cookies (save a few for your trip next week)
Mix used1/2 cup Astoria Mills All Purpose Mix #1
Mix used1/2 cup Astoria Mills Pastry Flour Mix #2

• Thursday

Breakfast: Awesome Aztec Toast with peanut butter or other nut butter or cheese

Lunch: Garden Salad with herbed croutons

Dinner: Tuna - rice casserole with bread crumb topping

• Friday

Pizza night, repeat instructions from last week.

• Saturday

Make Mix #6 - Mix used1 pkg. mixed with 1/2 cup Aztec Harvest Blend for small Artisan rolls to take for sandwiches etc.

Make Mix used1 package Italian Pizza Mix #5 and make ahead pizzas so family can just pop in oven and have dinner. Leave salad fixings, fruit and vegetables for snacks.
Make about 4 small rolls out of some of the pizza dough and bake. Set aside to use on Sunday to toast as garlic croutons for your Caesar Salad

Make 12 cranberry muffins and 12 chocolate muffins and bake a half dozen, (bake 2 chocolate muffins in with the half dozen for Sunday night dessert Quick Raspberry chocolate cake cups)freeze the rest of the unbaked batter in muffin cups so family can bake as needed.
Mix used: 2 cups Astoria Mills All Purpose- Mix #1 for cranberry muffins
Mix used: 2 cups Astoria Mills Pastry Flour -Mix #2 for chocolate muffins

• Sunday

Breakfast:  Blueberry Pancakes with a dollop of butter and drizzled with maple syrup.
Mix used: -1 cup Mix #1 - recipe page 44
Orange juice
Coffee, tea, milk or almond milk

Lunch:  Family self serve: Assorted cheeses, gf cold cuts, veggie platter, humus or dip.
Flax seed Crackers- page 99
Mix used: 2 1/2 cups Fine Flour Mix #3

Dinner: Caesar Salad with chicken breast strips and garlic roasted croutons
Dessert: Quick n'easy Raspberry chocolate cake cups
1/2 chocolate muffin, a few raspberries/ fruit in season, topped with your favorite vanilla ice cream.

Week Three:

Mom or home cook, you are away -for Monday and Tuesday in this menu -and the family has to fend for themselves (you also want some things made ahead to save you time as you get ready or are tired when you get back) so you have made a few things and left them in the freezer to heat and serve such as pizza and a couple of casseroles. You have about 4 rolls to take along for sandwiches for yourself and some Awesome Toasties for snacks in case the restaurant does not have any good gf bread. Almonds are also good to take along as they are nutritious and won't spoil. Some oranges, dried fruits, and brie cheese also are good snacks.

You are taking a 2 day trip away from your home kitchen and need foods that you can eat that won't spoil during travel or to augment a restaurant gluten free meals.

Take along Aztec Toasties. Graham-Style Wafers made with Astoria Mills Aztec Harvest Blend - Mix #4 and Astoria Mills Fine Flour - Mix #3 are also a wholesome and tasty cracker to take along with you. These can be made any time and kept in an airtight container for up to six months. In fact these are good to make and have on hand anytime.

• Monday

Breakfast: A poached egg and Toast, butter and jam with coffee
Lunch: Muffin, cheese, walnuts, banana
Dinner : Bake and serve pizza (made ahead pizza ready to pop in oven) salad
Snacks: fruit, veggies

• Tuesday

Breakfast: Toast, nut butter and jam or yogurt etc.
Lunch: Muffin, apple, celery and carrot sticks, or soup using Astoria Mills soup base you make yourself and have on hand, see recipe e-cookbook.
Dinner: Pre-prepped and frozen Lasagna Casserole (Mix Used: 2 cups Mix #3 & 2 tablespoons Mix #4 for healthy pasta)
Snacks: Brownies recipe page 69 Mix Used 1/2 cup Astoria Mills Pastry Flour Mix #2 and 1 tablespoon Aztec Harvest Blend Mix #4 ( yes, you got it, smuggle in a bit of extra nutrition, they will think they are just indulging yet you will know they are eating good wholesome food)

• Wednesday

Breakfast: Scrambled Eggs, toast
Lunch: Muffin, Beans and Greens soup.
Dinner: Dinner size salad with any leftover lasagna or pizza from pre-made in the freezer.

• Thursday

Breakfast: Aztec Harvest -3 minute porridge with banana and milk Mix Used 1 cup Aztec Harvest Blend Mix #4
Lunch: Tuna or Salmon salad melt: Toasted Brown Bread slices topped with tuna salad and cheese melted.
Dinner: Hamburgers with a side of vegetables and sweet potato (bake an extra sweet potato to use as filling for Pierogies next day)

• Friday:

Breakfast: Aztec Harvest -3 minute porridge with fresh or frozen blueberries and milk Mix Used 1 cup Aztec Harvest Blend Mix #4
Lunch: Avocado stuffed with tuna salad
Dinner: Page 97 Pierogis (filled with sweet potato) with gf sausages and salad

• Saturday:

Make 2.2 lb. bag of White Bread -Mix #7
Bowl #1 - makes 1 white sandwich loaf, several plain kaiser style rolls, and Croissants -make croissants and freeze to bake as needed the following week.
Place in Bowl #1 ….Mix Used 1 - 2.2 lb. bag White Bread -Mix #7
Place in bowl #3 - 8 eggs, 6 tablespoons veg. oil, 3 cups lukewarm water
Whisk liquids until fluffy about 30 seconds. Add all at once to Bowl #2 containing
White Bread -Mix #7
Stir with spoon until blended about 30 seconds. If dough is too stiff add 1/4 cup more water .
Batter needs to be wet enough to let the yeast thoroughly rise, but not so that you have to add too much more flour (Mix #3 to finish) Usually need about Mix Used1/2 cup of Mix #3 to finish, a bit more for croissants. Cover with plastic wrap and let sit at room temp. for 2 hours. ( if you are going out, place directly in fridge until next day or ready to shape n'bake) Use mix #3 to knead with.
Shape and bake as per directions on package or e-cookbook chapter 7

For Croissants, see e-cookbook

Make a batch of Astoria Mills Wholesome Bread Mix #6 in loaves for following week.
Mix Used: 4 cups Astoria Mills Wholesome Bread Mix #6

Breakfast: Fresh fruit cup with yogurt
Lunch: Freshly baked Awesome bread Roll Mix #7 with ham and swiss cheese
Dinner: Roast Chicken, vegetables, quinoa pilaf with red kidney beans

• Sunday

Breakfast/ Brunch - Egg Omelets with avocado and Tex Mex sauce. Freshly baked kaiser rolls, Mix #7
Lunch: Assorted fruits and veggies or soup and salad
Dinner : Movie night with Tortillas (recipe page 46 double recipe Mix used: 2 cups Astoria Mills Mix #1)and assorted fillings/dips
Chick pea dip, Avocado dip, Sour cream ,Re-fried beans, Tomato salad salsa

Week Four

• Monday:

Breakfast: Toast, peanut butter and jam
Lunch: Soup and salad ( soups in menu use base mix from page 32 Mix used 2 cups Mix #1)
Dinner: Grilled Chicken Breast, Garden salad, beet salad, brown rice pilaf

• Tuesday:

Breakfast: 3 minute porridge - Mix used 1 cup Aztec Harvest Blend Mix #4
Lunch: Open faced Tuna melt sandwiches
Dinner: Scallop Potatoes au gratin with Pork Chops, dollop of applesauce and coleslaw
(scallop potatoes, Mix used 2 tablespoons Mix #1; Pork Chop flour dredging mix Mix used 2 tablespoons Mix #1)

• Wednesday

Breakfast:3 minute porridge - Mix used 1 cup Aztec Harvest Blend Mix #4
Lunch: Toasted peanut butter and banana sandwiches
Dinner: Large dinner salad (got everything in it -crispy crunchy and good for you salad) with a side of fresh Aztec Harvest Blend Mix #4 Quick Bread
Mix used 1 cup Aztec Harvest Blend Mix #4 and 1 cup Astoria Mills Fine Flour Mix # 3

• Thursday:

Breakfast: 2 eggs any style with toast
Lunch: Baked beans with a side of toast - or toasted tomato sandwiches
Dinner: Tuna Rice Casserole with a side salad

Dessert or Snack: Fresh fruit
Frozen blueberries are always good to have as a snack with either almond milk, milk or yogurt. Better than ice cream. The blueberries freeze the milk as you eat and it feels like you are having ice cream. Of course if you prefer you can always just have gluten free ice cream.

Remember the key to having a healthy diet is to include lots of foods that are good for you, but you also don't want to feel deprived. That is when it is hard to stay on a gluten free diet. You have to judge your own calorie intake to see what is best for you and your family.

• Friday

Breakfast: Brown Bread -Mix#6 Toast, with jelly,
Lunch: banana smoothie and 4 walnuts
Snack: Cheese, fruit, vegetable slices
Dinner: Meatloaf with mashed potatoes and vegetables (leftover bread in meatloaf)
Dessert: Home made Oreo Cookies Mix used 1 cup Astoria Mills Mix #2 and 1/2 cup Mix #1

• Saturday

Breakfast: French Toast ( used slices of White Bread- Mix# 7)
Lunch: Garden Salad plate with boiled egg and cottage cheese
Dinner: Steak with garlic mashed potatoes and broccoli with creamy cheese sauce (Mix used: 3 tablespoons Mix #1)
Peach Cobbler with Crumble topping ( mix used for crumble topping 1/2 cup Mix #1)

• Sunday

Breakfast: Freshly baked Croissants (from pre-made ready to bake in freezer) - assorted jams, cream cheese and fruit (or bagels)
Luncheon: Grilled Salmon, garden salad, potato salad
Lemon Meringue Pie - Mix used: 2 cups Mix #2
Supper: Vegetable plate with cheeses and toast
Snacks: fruit

Save money and eat healthy gluten free foods with this menu plan from Astoria Mills. Whole gluten free whole grains are part of a healthy diet.

May you always feel good about the food you eat ...be nourished body and soul. May all who sit at your table enjoy the foods you make with your own loving hands!