How to Properly Balance the Gluten-Free & Mediterranean Diets

Fad diets come and go but the diet trends that stick around are founded in research and results. The Mediterranean diet isn’t a “diet” at all. At least, the term “diet” isn’t used in the same way as it is with something like the. Rather, the Mediterranean diet is a way of eating inspired by the dietary habits of Mediterranean countries like Greece, Italy, France, and Spain. 

Because the Mediterranean diet is more a way of eating than a diet with strict rules, it’s easy to combine it with other eating patterns. The gluten-free diet, for example, works very well in conjunction with the Mediterranean diet. Here’s what you need to know to make these two diets work together.

What is the Mediterranean Diet? 

The Mediterranean diet is a style of eating that is focused on wholesome, largely plant-based foods. While the diet doesn’t strictly exclude anything, those who follow this pattern of eating tend to choose poultry over red meat and consume a moderate amount of fish. Sweets, sugary beverages, and unhealthy fats are limited as well. 

The foundation of the Mediterranean diet is built on fruits, vegetables, beans and legumes, nuts, and whole grains. Olive oil is the preferred source of dietary fat, and the diet includes moderate amounts of cheese and yogurt. If you enjoy wine, you’ll be glad to know that the Mediterranean diet actually encourages the moderate consumption of wine with meals. 

Because it is largely a plant-based diet that also tends to be lower in fat and sugar than the average Western diet, the Mediterranean diet offers many benefits ranging from improved blood pressure and cholesterol levels, reduced risk for heart disease, improved digestion, reduced risk for certain types of cancer, and a lower risk of metabolic syndrome and obesity.

Tips for Making it Gluten-Free

Gluten is a protein found in certain types of grain including wheat, barley, and rye. Though not inherently unhealthy, gluten causes issues for people with certain conditions such as celiac disease, irritable bowel syndrome, and other digestive disorders. 

The Mediterranean diet emphasizes the consumption of whole grains, but the good news is there are plenty of healthy grains that don’t contain gluten. You’ll have to avoid wheat, barley, and rye on a gluten-free Mediterranean diet, but you can still enjoy gluten-free oats, buckwheat, amaranth, rice, quinoa, and more. 

Here are a few simple tips for making the Mediterranean diet gluten-free: 

• Build your meals on a foundation of gluten-free grains and vegetables. You don’t have to stick to plain grains, either – try gluten-free pasta. 
• When grocery shopping, stick to the outer aisles – this is where you’ll find the naturally gluten-free foods like produce, meat, and dairy, much of which also fits in the Mediterranean diet.
• Get it in the habit of making your own baked goods so you can avoid gluten containing additives and make them gluten-free. With Schär Mix It! Universal gluten-free all-purpose flour blend, the switch is easy.
• Experiment with healthier cooking methods that work well for gluten-free recipes – opt for roasting, baking, or sautéing rather than frying foods. 
• Keep some gluten-free snacks on hand for days when you just need something quick and easy – gluten-free crackers with hummus are perfect for the Mediterranean diet. 

Whether you’re following a Mediterranean style of eating or not, it’s important to learn how to read food labels if you’re trying to avoid gluten. Know that food manufacturers can sneak hidden sources of gluten into foods through ingredients like soy sauce or malt syrup. May brands have begun to utilize gluten-free certifications but it’s always a good idea to double-check the label yourself.

Try These 3 Gluten-Free &  Mediterranean  Diet Recipes 

There’s no reason you can’t follow a gluten-free diet while still enjoying a Mediterranean style of eating. In fact, the two diets work very well together. Here are a few recipes to get you started.

1. Pumpkin Spice Pancakes 

Servings: 2 to 4

Ingredients: 

• 1 ½ cups gluten-free old-fashioned oats
• 2 tablespoons Schär Mix It! Universal
• ¾ cup canned pumpkin puree
• ¼ cup unsweetened almond milk
• ¼ cup plain Greek yogurt
• 2 large eggs
• 1 ½ tablespoons pure maple syrup
• ½ tablespoon baking powder
• 1 teaspoon vanilla extract
• 1 ½ teaspoons pumpkin pie spice
• ¼ teaspoon salt
• Additional maple syrup, to serve
• Fresh berries, to serve

Instructions: 

1. Place the oats in a blender and pulse several times.
2. Add the rest of the ingredients and blend on high speed until thoroughly combined.
3. Let the batter rest for 10 minutes then grease a skillet with olive oil cooking spray and heat it over medium heat.
4. Spoon ¼ cup of batter into the pan and spread it with a spoon into a circle.
5. Cook for 2 to 3 minutes until the pancake puffs up and the edges look dry. 
6. Carefully flip the pancake and cook until browned on the underside.
7. Slide the pancake onto a plate and cover to keep warm then repeat with the remaining batter.
8. Serve the pancakes with pure maple syrup and fresh berries.

2. Roasted Veggie Salad with Green Tahini Dressing

Servings: 4

Salad Ingredients: 

• 4 large carrots, peeled and sliced
• 2 Yukon gold potatoes, chopped
• 2 large turnips, peeled and sliced
• 1 head broccoli, cut into bite-sized pieces
• 1 head cauliflower, cut into bite-sized pieces
• 1 medium red onion, sliced
• Olive oil
• Salt
• 8 cups fresh mixed greens
• 4 slices Artisan Baker multigrain bread, toasted

Dressing Ingredients: 

• ½ cup olive oil
• ½ cup water 
• ¼ cup tahini
• 1 bunch fresh cilantro, destemmed
• 1 clove minced garlic
• 2 tablespoons fresh lemon juice
• 1 ½ teaspoons raw honey
• ½ teaspoon salt

Instructions: 

1. Preheat the oven to 425°F and line two baking sheets with parchment.
2. Arrange the veggies on the baking sheets then toss with olive oil and season with salt.
3. Roast for 25 to 30 minutes until tender then set aside.
4. Combine the dressing ingredients in a blender and blend until smooth.
5. Divide the mixed greens among four salad bowls and top with roasted veggies.
6. Drizzle with the green tahini dressing and serve with toasted gluten-free bread. 

3. Parmesan Crusted Salmon 

Servings: 4

Ingredients: 

• Four 6-ounce boneless salmon fillets
• 1/3 cup dry white wine
• 1 tablespoon olive oil
• ¼ cup Schär gluten-free breadcrumbs
• 1 tablespoon grated parmesan cheese
• 1 teaspoon garlic powder
• ½ teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper 

Instructions: 

1. Preheat the oven to 375°F and grease a 9x13-inch baking dish with olive oil cooking spray.
2. Rinse the salmon with cold water then pat dry and place in the baking dish.
3. Drizzle the fish with white wine and 1 tablespoon olive oil.
4. Combine the remaining ingredients in a small bowl and sprinkle over the fish fillets.
5. Bake for 14 to 18 minutes until the fish is just slightly underdone.
6. Remove from the oven and turn the heat up to 425°F. 
7. Return the baking dish to the oven and bake the fish for a few minutes more, just until the breadcrumb topping is browned. 
8. Serve the fish with roasted veggies and steamed quinoa, or as desired.

There is no one way to follow the Mediterranean diet which is what makes it such a great fit for people who also eat gluten-free. The best method is to build your diet on a foundation of whole foods like vegetables, fruits, gluten-free grains, beans and legumes, and lean proteins.