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Gluten-Free Menus To Improve Your Mood

How are you doing on the gluten-free challenge?

We hope the gluten-free shopping list, the list of gluten-containing foods, the food and mood log, and other posts are helping you eliminate gluten from your diet.

In a later post Trudy Scott will tell us how to reintroduce gluten into our diets to gauge our emotional and physical response.

But for now, we figured you’d like some gluten-free menu ideas. Just in time for the weekend we’ve posted a few from C.R.’s food blog,, (her blog is not completely gluten-free but many individual recipes are), followed by some links to gluten-free resources:

Breakfast Suggestions (Try combining two or three of these, depending on your appetite)

Cold Cereal: GoRaw Sprouted Buckwheat Granola with Almond Milk or Dairy Milk (preferably from pasteured cows)

Fruit: Baked Apple (peel half-way down and core a baking apple, fill with a mixture of 1 heaping tablespoon tahini or almond butter, a dash of cinnamon, and a 1 chopped medjool date; bake at 350 for 1 hour); Grapefruit sprinkled with cinnamon

Eggs: 2 Pasteured Eggs (sometimes called free-range) poached, boiled, or gently scrambled

Hot CerealAncient Harvest Hot Quinoa Flakes Cereal or Bob’s Red Mill Buckwheat Flakes Cereal or Bob’s Red Mill Creamy Brown Rice Farina; make according to package directions, top with chopped almonds, raisins, cinnamon

Lunch Suggestions (Try combining two or more)

Vegan: Ripe avocado, halved and sprinkled with 1/2 teaspoon Bragg’s Liquid Aminos or wheat free Tamari, topped with 1/4 cup toasted or homemade orGoRaw sprouted pumpkin seeds; Wild rice salad with toasted hazelnuts, raisins, celery; chunky chick-pea hummos (sprouted or cooked) served with crudites for dipping; baked acorn squash stuffed with cooked azuki beans

Vegetarian (Dairy): Fresh goat cheese or other organic cheese, spread on Mary’s Gone Crackers quinoa crackers; Organic cheese omelette

Fish: Canned sardines in extra-virgin olive oil with gluten-free crackers; cold, poached wild salmon (or gluten-free canned salmon or tuna) on bed of salad dressed with extra-virgin olive oil (Please note: Some canned tuna contains gluten, read ingredient labels)

Meat: Chunky free-range (pasteured) chicken or turkey vegetable soup or stew; turkey chilli made with turkey, pinto beans, tomato, onions, garlic, spices; pasteured (grass-fed) roast beef with Thai lemongrass dressing served with cold bean thread and slivered vegetable salad

Sides: Large leafy green lettuce salad with in-season raw vegetables (fennel, tomato, cuke, celery, radishes, zucchini, carrots, etc.) dressed with extra-virgin olive oil, organic apple-cider, sea salt; baked sweet potato; grilled peppers, eggplant, and zucchini; green drink (spirulina with water or fresh-squeezed vegetable juice; raw, natural saurkraut

For gluten-free Dinner suggestions, Side Dishes, Dessert, and Drinks ideas see C.R.’s gluten-free post. Also, check out the table of contents; most of the recipes on the posts are gluten-free.

Gluten-Free Recipe Resources

For other blogs and websites devoted to gluten-free cooking, check out, and

Also, check out, the Celiac-Sprue Association’s web or Google gluten-free recipes.

Gluten-Free Notes

In the long run, learning how to make healthier, whole-food choices is the way to go.

But we don’t want you to be overwhelmed. Changing and improving how you eat is one of the hardest things you can do and it can take time. I myself know that on both a personal and professional level.

Remember, the goal here (and it’s important to stay focused on this first step) is to see if gluten is negatively affecting your mental health. You can address other dietary issues little by little.  So, as you attempt to go gluten-free for the first time, packaged gluten-free foods, even if they aren’t the ideal, can help you make the transition.

(There are some excellent products such as corn-quinoa pasta, sprouted and hot cereals, and other packaged products; the “less than idea” products are cakes, candies, cookies, and even some of the gluten-free breads which contain chemicals and a lot of sugar.)

We know that studies show that gluten can exacerbate symptoms of anxiety and depression, and very possibly schizophrenia and autism. Anecdotal evidence (which is not scientific) shows that it may help with symptoms of bipolar disorder, too. Please keep in mind that a whole-foods diet is equally important to your mental and physical health. Avoiding chemicals, preservatives, processed foods, fast foods, “junk” foods, candy, soda, etc. is the way to go in the long run.

For other blogs and websites devoted to gluten-free cooking, check out, and

Also, check out, the Celiac-Sprue Association’s web site, or Google gluten-free recipes.



Gluten-Free Menus To Improve Your Mood

Richard Zwolinski, LMHC, CASAC & C.R. Zwolinski

Richard Zwolinski, LMHC, CASAC is the author of Therapy Revolution: Find Help, Get Better, and Move On Without Wasting Time or Money and is licensed in addiction and psychotherapy with over 25 years experience as well as a consultant to organizations and companies in the fields of mental health and addiction. He is the executive director of an outpatient behavioral health program. Learn more about Richard here.

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APA Reference
& C.R. Zwolinski, R. (2019). Gluten-Free Menus To Improve Your Mood. Psych Central. Retrieved on October 20, 2020, from


Last updated: 30 Mar 2019
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