GFCFSF food groups and raw materials

In my last post I had mentioned about the GFCF and grain free food menus. I thought I will share our usual GFCF meal practices and some basic information about the raw materials I would use for making them. When I used to make my meal plan, I would make sure we ate similar stuff what we’ve grown up eating (just replace the restricted ingredients with appropriate or legal ingredients) because I feel the plan is more sustainable, when done like that. Also, it reduces the chances of occasional indulgence and resulting diet infraction, because the kid is already satisfied!!

So, jumping straight to the food groups, relevant to Indian families:

1)      Staple;  Breakfast, Lunch, Dinner:

  • Rice of various types: Plain rice, pulao, biriyani, teheri, lemon / tomato /coconut rice
  • Roti/paratha/poori: made with millet, buckwheat, sorghum, tapioca or arrowroot starch and flaxseeds.
  • Dosa/Uthappam: made with Urad dal and Millet.
  • Idli; with or without grated veggies, base would be Urad dal and Millet.
  • Puttu : made with rice flour or millet flour
  • Adai/Pesarattu: made with various dals whole or husked
  • Appam: made with rice and coconut milk
  • Idiyappam: made with rice flour or millet flours
  • Khichdis/Bisibelebhath: made with Millet /Rice and dals

2)      Dals and Curries:

  • Plain dal; North Indian, Gujarati, South Indian
  • Rasam/Sambhar, various types
  • Whole pulses: chhole, rajma,  whole mung, Black channa
  • Koottu with veggies/leafy veggies
  • Vegetable dals; like lauki dal as made in North India
  • Poriyals, Stir fries, Bhartas
  • Curries/gravies, various types
  • Mixed vegetables like Aviyal, Chadchadi, shukto etc
  • Koftas; veg / non-veg

3)      Brunch or evening snacks:

  • Venn Pongal
  • Sundal; can make different varieties with various whole pulses
  • Uppuma made with Millet rava and veggies
  • Semiyan Uppuma or seasoned Idiyappam made with Rice/millet semiyan/Idiyappam
  • Cutlets/chops; veg/ nonveg
  • Savoury Kozhakattai/ momo; filled with Dal mixture, spicy potato or Chicken
  • Rice Paper spring rolls
  • Pakoras/bhajjis
  • Crunchy snacks like potato/plantain chips, Murukku, ribbon pakoda, Bhujia sev, etc
  • Medu Vada

4)      Chutneys/dips/spreads and raitas (freshly made; no pickles are allowed):

  • Coconut chutney/Tomato chutney/Brinjal chutney/Paruppu /dal chutney
  • Raitas of choice using coconut milk curd
  • Tomato/capsicum salsa/guacamole/avocado chutney with coconut
  • Yogurt dip/GFCF mayonnaise
  • Tahini/Hummus

5)      Other food menus (Occasional):

  • Soup +Grilled Fish/chicken + Steamed/stir fried veggies
  • Egg + GFCF Bread+ Steamed/stir fried veggies
  • Veggie /chicken casserole + Garlic Bread
  • GFCF Pizza + Raw salads
  • Soup + GFCF Wrap

6)      Sweet treats:

  • Sweet Pongal/Chakkarai pongal
  • Millet rava halwa with some fruits
  • Mung dhal halwa
  • Nuts/ dried fruits halwa
  • Singhada halwa
  • Cakes, muffins, pancakes, waffles
  • Pies/tarts
  • Cookies
  • Mouse/panna cotta/fruit yogurt

7)      Drinks:

  • Smoothies, various types
  • Chhachh (made from coconut milk curd)
  • Almond Milk
  • Mocktails; various types made with fresh juices
  • Hot Broth ; Chicken/vegetables


Here is the list of raw materials I use for making the above foods

  • Grains/seeds/flours to be avoided are
  1. wheat , including wheat flour, maida, rava
  2. rye/barley
  3. Oats; oat flour found in some of the health food stores are Gluten free though
  4. Corn and corn flour
  5. Soybeans, soymilk and soyflour
  • Grains/seeds/flours to be eaten are
  1. Rice (minimize white rice and try to use brown rice and flour as far as possible)
  2. Millets; all kinds are good: includes little millet, foxtail millet, Kodo millet, Ragi/finger millet, Bajra /Pearl millet
  3. Quinoa
  4. Buckwheat (Kuttu)flour
  5. Waterchestnut (Singhada) flour
  6. Tapioca flour/starch
  7. Arrowroot starch
  8. Sorghum/Jowar flour
  9. Amaranth/rajgeera flour
  10. Nut flours, esp almond flour, coconut flour
  11. Readymade GF flours available at health food stores and websites
  • Milk and milk products to be avoided; Ghee is ok , better if made at home but organic ghee found at health food stores are good.
  • Milk/milk product substitutes used by us are
  1. Almond milk
  2. Coconut milk
  3. Coconut milk curd
  • Oils used are
  1. Organic coconut oil for South Indian curries, deep and shallow frying
  2. Organic extra virgin olive oil and coconut oil for raw dressings, baking and greasing
  3. Extra virgin Olive oil for vegetable stir fries and grilled veggies/chicken/fish
  4. Organic cold pressed Mustard oil for North Indian curries
  • Sweet dishes can be made using raw wild honey and maple syrup in moderate quantities(don’t use if cooking/heating),  Stevia or Xylitol. Avoid all forms of sugar, including jaggery, palm and coconut sugar, etc.
  • Iodized table salt can be replaced with Himalayan Salt or Sea salt as far as possible.
  • All other ingredients like Dals/ pulses/lentils, spices and Fruits/vegetables : try to use fresh produce and organic as far as possible.

Hope the above compilation will be useful to people who are just starting and are clueless about how and where to start. If you have decided to start the diet, please go very very slow in removing restricted ingredients and slowly introduce the legal ones. This will be less overwhelming to the kids as well as the parent. Happy healing!!!!



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