Discovering The 5 Gluten-Free Vegetarian Teen Recipes

Gluten is a group of proteins found in Wheat, barley, Rye, and their derivatives. It is responsible for the elasticity and texture of dough in baked goods, providing them with their characteristic chewiness and structure. It consists of two main protein groups:

  1. Glutenin: This protein contributes to the strength and elasticity of the dough, allowing it to stretch and trap gasses produced during fermentation, which leads of rising in bread and other baked products.
  2. Gliadin: This protein is primarily responsible for the dough’s ability to rise and expand. However, it is also the component of gluten that can trigger adverse reactions in individuals with gluten-related disorders e.g. celiac disease. 

Vegetarianism is a dietary and lifestyle choice characterized by the exclusion of meat and oftentimes other animal-derived products from one’s diet. Vegetarians typically abstain from consuming meat from animals; beef, pork, poultry, and seafood. The extent of dietary restriction can vary among vegetarians, and there are different categories within vegetarianism

  1. Lacto-Ovo Vegetarianism: Meat, poultry and seafood are excluded from such diets but include dairy products (lacto) and eggs (ovo).
  2. Lacto-vegetarians: Meat, poultry, seafood and eggs are avoided but dairy products are consumed.
  3. Ovo-vegetarianism: Meat, poultry, seafood and dairy products but consume eggs.
  4. Vegans: they follow the most strict form of vegetarianism and avoid all animal-derived foods, including meat, dairy, eggs and occasionally honey. Their diet is entirely of plant-based foods.

What Is A Vegetarian Gluten-Free Diet?

Gluten is a protein found in cereals- wheat, barley, etc. One in every 100 persons has celiac disease, an autoimmune disorder that causes the immune system to attack gluten, leading to intestinal damage and other possible health complications. A larger number of persons have non-celiac gluten sensitivity (NCGS), which causes a person to experience the following symptoms after eating gluten- bloating, diarrhea, constipation, and chronic fatigue. It does not lead to intestinal damage, however. 

Individuals adhering to this diet must remain vigilant regarding concealed gluten in processed foods, it is worth noting that meat, fish, eggs, poultry, and dairy products are devoid of gluten. The same applies to fresh fruits and vegetables in their natural state.

Tons of people embrace a vegetarian or vegan diet for ethical or health reasons. Sticking to a gluten-free diet, vegetarian or vegan diet is not without its challenges, but it is not impossible.

A Vegetarian Gluten-free diet would be one based on gluten-free cereals, fruits, vegetables, pulses, and nuts, in addition to eggs and dairy. A vegan gluten-free diet would not include eggs and dairy.

Gluten-Free Foods For Teens

Anyone at any age can be diagnosed with Celiac disease or NCGS. Parents with celiac kids will agree that it is daunting at first. Adjusting to different meal plans as well as encouraging your kid or teen to accept the new status quo.  

Bell Pepper Nachos
  1. Bell Pepper Nachos: There are plenty of gluten-free options, so traditional nachos can be part of a gluten-free diet. However, if finding gluten-free chips is a hassle, bell peppers are a brilliant alternative. They are packed with Vitamin C and carotene. Total Time- 35 mins, 6 servings. The recipe is below: 
6 large bell  peppers1 lb. ground turkey1 1-2.5 oz. taco seasoning packet¾ canned low-sodium black beans, rinsed¾ frozen corn kernels1 jalapeno1 c. reduced-fat shredded Mexican cheese blendSalsa, nonfat Greek yogurt, and chopped scallions for serving
  1. Roasted Squash, Pork, and kale Salad with Cherries: Salads are always a healthy option, and one loaded with pork, kale, and squash will leave you satisfied. Toral Time- 30 mins, 4 servings. The recipe is below:
1 medium acorn squash (about 2 lbs)1 small red onion 2 tbsp. Olive oil kosher salt and pepper1 pork tenderloin (about 1¼  lbs )1 c. frozen cherries¼ dry white wine3 tbsp white wine vinegar2 tsp stone-ground mustard2 oz. baby kale1 oz. feta cheese.
  1. Sesame Chicken: Preparation Time- 20 mins, Total Cook Time- 4 hrs 50 mins, 4 servings. The recipe is below:
½ c. Apricot Jam¼ c. Ketchup2 tbsp. Soy Sauce1 tbsp. Grated Ginger¼ tsp. Crushed red pepper flakes2 lb. boneless, skinless chicken thighs, trimmed1 medium onion, chopped2 cloves of garlic1 red pepper1 c. long grain white riceScallions and sesame seeds, for serving
  1. Steak and Cauliflower with Caper Relish: Total Time- 30 mins, cook Time- 30 mins, 4 servings. The recipe is below: 
1 large head cauliflower (about 2 pounds)4 tbsp. Plus 2 tsp olive OilKosher Salt and Pepper1½ lb sirloin steak1 lemon1 small red chile¼ c fresh flat-leaf parsley2 tbsp. Capers1 tbsp golden raisins1 tbsp. Sherry vinegar
  1. Shrimp tacos with mango and Black Bean Salsa: Prep time- 20 mins, 1 serving. The recipe is below: 
1 15-oz. Can black beans, rinsed1 large mango1 jalapeno½ small onion2 tbsp. Fresh lime juice, plus lime wedges for serving kosher salt black pepper½ c. chopped fresh cilantro24 medium shrimp¼ tsp. Cayenne pepper 8 small corn tortillas, warmed 2 tbsp. Flaked coconut, toasted

Read More:- 8 Dessert Recipes For Teen Girls – Must-Try Recipes!

Feeding teens is often a tedious affair, especially one who is gluten-free. These are a few recipes that are healthy and fun for your teen and for the family.

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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