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The Gluten-Free Diet

On one hand, this diet is essential for people who are intolerant to gluten, a protein that is found in wheat and several other grains and on another hand, there are people choosing to follow a gluten-free diet for various reasons. The population of people intolerant to gluten is increasing.

The science has supported this diet, with a study conducted in 2013, concluding that « diet gluten exclusion should be tested as a new dietary approach to prevent the development of obesity and metabolic disorders ».

Opting for a gluten-free diet is healthy, as long as you base the diet on real foods.

Keep in mind that gluten can be found in all sorts of processed foods.

Your best bet is to eat whole, single ingredient foods as much as possible.

what are Gluten-Free foods

Here is a suggestion of meal for Easter :

Grilled Lamb Chops

Here’s what you will need:

(4 persons serve)

  • 2 frenched lamb racks, about 1 ½ pounds, trimmed of fat

  • 1 tablespoon olive oil

  • 1 tablespoon minced garlic

  • ½ teaspoon sea salt

  • Pinch ground pepper

  • 2 sprigs fresh rosemary (about 1 inch each)


Cut each lamb rack into four pieces with two bones, leaving one bone with an equal amount of meat.

Combine olive oil, garlic, salt, pepper, and rosemary. Fully coat lamb ribs and marinate for 2 hours in the refrigerator.

Preheat your grill and cook the chops over even heat. Flip chops over to cook both sides. Use a meat thermometer to check when the racks are done.

Recipe source: From "The Diabetic Chef’s Year-Round Cookbook" by Chris Smith on

Oven Roasted Root Vegetables

Here’s what you will need:

  • 3 small Beets

  • 4 Carrots (about 2cups)

  • 2 clove Garlic

  • 1 large onion (about 2cups)

  • 2 medium Potatoes (about 2 cups)

  • 1/2 tsp Rosemary, dried

  • 1 large Sweet potato (about 2 cups)

  • 1/2 tsp Thyme, dried

  • 1/2 to taste tsp Sea salt

  • 1/4 cup Olive oil


Preheat oven to 425 degrees F.

Peel vegetables and cut into 1-1½-inch pieces.

Lightly grease a large cast iron skillet or baking sheet with olive oil. Add all vegetables to the pan and top with olive oil, spices and minced garlic. Toss well to combine. Roast the vegetables until tender and golden brown, stirring occasionally every 15 minutes to ensure equal browning.

This takes about 45 minutes to 1 hour.

(Recipe Source: )

Happy Easter!!!

Share with us your meals ideas using #xheatrecipe #xheatnutrition

Yolanda Stevens BS in Nutrition and Dietetics

Book your next Consultation with Yolanda Stevens here

(713) 206 - 3802 |

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