Hi, I’m Erica, I am a personal chef otherwise known as a professional meal prepper and today I’m going to be doing a gluten-free meal prep.
I have clients who avoid it so I’m very well-versed and what is and is not gluten-free so I’m gonna jump right in.
I’ve got my typical set up if you’ve seen other videos you know what I always do.
I have my stabilize cutting board my sharp knife my scrap bowl a towel here a towel here and I’m good to go here are the items I received in my grocery order here are the items that I pulled out of my own pantry that I’m going to use today and so I want to talk a little bit about the menu I’m about to cut into this onion I’m gonna be using it for a millet pilaf I also have a tamari and brown sugar glazed carrot on the menu for this week a pasta bake I’m also doing a cold green bean salad a chicken and broccoli dish finally I’m gonna be doing a really delicious simple blueberry crumble which is a huge crowd pleaser regardless of your gluten free or not I’m really excited let’s get cooking a very simple way to destem kale lift a tab off of each of the bottom part of the stem wrap your fingers around it separate from movies yeah I have my onions and I’m gonna get them nice and brown my millet the definition of pilaf is really just a dream that you toast before you cook it in simmering water so I’m getting ready to cook my pasta I’m using this jovial food it’s brand I’m gonna cook it even less than all dente so cook time here it says twelve minutes I’ll probably cook it ten eleven at the very most always undercooked gluten-free pasta just because it tends to go very gummy gluten-free pasta in particular can be really sticky so if you don’t stir it you risk the pasta sticking together once it is boiling and doing that rolling boil the water does the job of stirring it for you so it can be left alone at that point there’s a good example of what multitasking looks like what I have going on right now are my onions going for my millet this is my pan I’m heating it for my chicken dish I have my pasta hiding underneath the kale that is going to be included in the pasta bait and I also have mine creamy so I’ve got a lot going on but it’s all pretty hands-off and I’m just keeping track of when everything needs to come off all right so I’ve got some nicely starting to caramelize onions in here for my new millet pilaf I’ve also got a little bit of chopped garlic and I’m going to add the millet now this part is what makes it appear off I’m doing a millet pilaf instead of a rice pilaf millet is a great gluten-free green other examples of good gluten free grains are obviously rice buckwheat quinoa and amaranth it’s really great importance if you double check the label oats can also be gluten free I’m just going to stir or between two to five minutes and then once that’s done going to add the water and click it just as I would write it does a kind of couscous II texture couscous is actually pasta so it is not gluten-free but this is a good stuff for it I’m doing here is really lightly toasting some slivered almonds for my green bean salad can see some spots are actually getting dark already so I’m gonna take it off the heat and not burn these guys they’re gonna add really nice crunch that you might get from like a crouton typically but here I’m gonna use this nut which is a naturally gluten-free option I’m also topping my ZD style pasta dish with some bread crumbs and these are actually told me browse by picking your favorite loaf of savory taste and gluten-free bread letting it get stale or toasting it and then using a food processor to grind it up into alright I’m getting ready to assemble my pasta B it’s so simple I’m making it even easier on myself by using a jarred sauce I’m just gonna take my gluten-free pasta which I slightly under did I also lunched the kale and the same water with it now I’m just gonna pour in as much sausage as it takes for it to be very well coated it’s also going to get some cheese and the bread crumbs and then we’ll go into the oven so it’s a really hands-off dish and I love it as a gluten-free pasta option because having it baked really hides if you do have a textural change it’s a great option for hiding the fact that it’s gluten free okay I’m getting ready to put this crumble together what I have here are just some blueberries have some zest of one lemon and a little tiny bit of sugar some cornstarch which is gonna thicken it up and is a great way to avoid using all-purpose flour can also use arrowroot powder which is always gluten free or the topping what I have here are gluten free rolled oats I have brown sugar in here a stick of butter salt and tiny bit more cornstarch and then I used just some white rice flour in here what I’m gonna do is just top the blueberries with the crumble I’m gonna be sure to leave some of the edge exposed just because it’ll be pretty and allow for some nice caramelization on the blueberries and it’s gonna bake in the oven at 350 until the crust is golden which usually takes between 30 and 40 minutes all right I’ve got a very hot pan here and then some chicken breasts here it’s coated in a cornstarch and salt the sauce I’m using is really simple it’s tamari which is a gluten free substitute for soy sauce some tamari are not gluten free so be sure to check your labels and then it also has maple syrup garlic ginger and a tiny bit of toasted sesame oil so what I’m gonna do it just got the chicken cooking once it’s browned I’m gonna add the broccoli and then I’m gonna get the sauce in and because the chicken has cornstarch on it and the sauce actually has a little bit in it as well it’s gonna thicken right up chicken and broccoli dish almost done you can see the sauce is a nice thick consistent see that’s just the cornstarch and like I said earlier you can definitely sub in a root powder if you’re very concerned about gluten if not just make sure that the package says gluten-free where we have our gluten free meal prep we have three or four servings of this millet pilaf that’s very similar to a couscous dish maybe six to eight servings of this free thick ZD style dish it has kale for added nutrients we have this green bean salad with toasted almonds and apricots for a little bit of gluten free crunch we’ve got our blueberry crumble I used a sweet rice flour instead of a regular flour with some oats to make my crumble toppings we have our delicious chicken and broccoli stir-fry dish I used tamari here instead of soy sauce and then I’ve got my tamari and brown sugar glazed carrots so a lot of the items in this meal prep were naturally gluten-free so if you think about all the veggies in this prep like the kale the clean means the e broccoli and the carrots those are all gluten-free you don’t need to worry about that same thing with the millet there are only a few items in this specific prep that you’re going to specifically want to source gluten-free so just make sure that you’re looking out for gluten free labeling on things like that that is it for me I hope you have found it informative and had some fun cooking along with me as well if you want to follow along with me more you can check me out on instagram at fresh erika can find my blog at fresh erika calm where you will also find a lot of gluten free recipes thank you again for coming along and happy cooking [Music]
Read More: How Can I tell if I’m Gluten Intolerant?
Leave a Reply