hearty, healthy gluten free tuna sandwich recipes

I always liked fish: it was part of my life growing up. I don't like fish bones, so tuna salad sandwich recipes are perfect for me - and the taste is great!

Tuna sandwich recipes really need no introduction - it's how you dress them up that makes the difference.

Tuna (only up to twice a week is recommended) is a good source of essential fatty acids and makes a gluten free tuna sandwich recipe a good basic part of our diet.

Gluten free tuna salad sandwich recipes


  • 1 can tuna, drained
  • Mayonnaise to taste (helps hold the tuna together)
  • Gluten free sandwich bread
  • Butter
  • Salt and pepper


  1. Butter one side of each of the slices of bread.
  2. In a small bowl, stir together the tuna and mayonnaise. Season to taste. Add lettuce, tomato or other goodies (check out the ideas below).
  3. Spread the tuna mix onto a slice of bread and cover, butter side down, with the other slice.

Variations on a theme - more tuna salad sandwich recipes

arrowTry adding a half a stalk or so of diced celery. Or a bit of finely chopped onion.
arrowI like to add chopped tomato - it gives the mix a pinkish look and tastes delicious. I usually use Roma tomatoes because they have less juice than beefsteak or other varieties.
arrowTry adding cucumber slices, or pickles, relish, or capers. My son-in-law sometimes adds diced carrot or green pepper.
arrowAdd herbs such as parsley and marjoram. (Remember, when you use dried herbs they pack a lot more flavor than fresh ones and will taste stronger the longer the sandwich mix sits.)
arrowTurn your tuna salad sandwich into Grilled Tuna & Cheese. Spread the tuna between layers of cheese and grill. This is a pretty substantial tuna sandwich recipe - and it's GOOD!

Notes for your tuna sandwich recipes

I like the flavor of the tuna canned in oil better, but it's probably not as healthy.
Wheat has been genetically modified so that it can keep its elasticity. Primitive wheat would cook a lot more like rice flour. If your rice flour sandwich bread dries out a little, toast it before making the sandwich.

List of Gluten Free Foods. What to Look for, and What to Avoid

So, you or a loved one has been diagnosed with a digestive disorder called Celiac disease, and your diet has to be changed to something completely new.
You may be wondering, what exactly Celiac Disease is. The short answer, is the body’s inability to process the protein Gluten, which is found in various wheat or grain products. On the surface, this may seem like it will cut out just about all of your guilty pleasures, or favorite foods. Rest assured, that is not the case, many items now have non-gluten alternatives to sacrifice very little, if any of the flavor, and still offer all the nutrition as Gluten containing products.

Do not worry, you do not have to cut out all of your favorite foods and live off of a strict list of unappetizing foods, or drinks. The lists of ingredients you can still eat or use as ingredients in the preparation of other meals, while slightly modified, is still as wide as ever, only now, it may be more important than ever to check the ingredients in some of your food choices, knowing what to avoid can make preparing foods, much easier and still allow you to be as creative as ever in the kitchen.
To start with, it is important to know what types of foods or products to avoid in general, however, some of the items listed do have non-gluten alternatives. When building your Gluten Free grocery list, products to avoid include:
Note: The lists below are only a small sampling of what can be on each list, for a complete list of products, consult your doctor, pharmacist, or consult a nutritionist.
* Bread and Bread Roll
* Rye Bread, Pumpernickel
* Yorkshire Pudding
* Pretzels
* Cakes
* Muffins
* Pastry or Pie Crust
* Biscuits or Cookies
* Crisp Breads
* Bulgur Wheat
* Durham
* Couscous
* Semolina
* Scones
* Anything in Breadcrumbs
* All Bran
* Sponge Puddings
* Breadcrumbed Ham
* Barley water drinks
* Malted Drinks
* Muesli
There are also products that contain wheat or flour, but are available in a non-gluten variety, be sure to check the label and ingredient list. Products with non-gluten alternatives can include:
* Stuffing’s
* Pancakes
* Pasta – Macaroni, Spaghetti, Etc…
* Crumble toppings
* Pizza
* Some Breakfast Cereals
It is also vitally important to know that other available products often do include wheat, or wheat products that contain gluten as either an ingredient in the creation of, or used as a filler. These can include:
* Sausages
* Luncheon Meat (filler)
* Blue Cheeses (can be made with bread)
* Gravy Powders and Stock cubes, such as OXO
* Matzo Flour/Meal
* Shredded Suet in packs (flour can be used to keep the strands separate)
* Seitan (does not contain Gluten, it is Gluten)
* Hydrolyzed Vegetable Protein
* Baked Beans (gluten can be in the sauce)
* Farina
* Meat and Fish Pastes
* Pates and Imitation Crab Meat
* Self Basting Turkeys
* Sauces – thickened with Flour
* Cummunion wafers
* Soups (Roux based: made with flour)
* Mustard – Dry mustard powder has Gluten
* Instant Coffee (filler)
* Brown Rice Syrup
* Cheap Brands of chocolate
* Some Potato chips (read ingredients carefully)
* Soy sauce (Tamari is ok)
* Drinking Chocolate
* Licorice
* Chutneys and Pickles
* Salad Dressing
* Curry Powder and other spices
* White Pepper
* Malt Vinigar
* Supplements
* Some Toothpaste
* Some Lipsticks
* Some medicine or pharmaceutical products.
With such an extensive list of items or products to avoid, it is understandable to wonder what is safe to eat, or prepare foods with. Luckily, the list of safe items is just as long, examples include the following Gluten free food products;
Vegetables such as:
* Artichokes
* Asparagus
* Beans
* Broccoli
* Carrots
* Celery
* Corn
* Cucumber
* Garlic
* Kale
* Lettuce
* Mushrooms
* Okra
* Onions
* Peas
* Peppers
* Potatoes
* Radish
* Spinach
* Sweet Potatoes
* Turnips
* Etc…
* Apples
* Bananas
* Blueberries
* Cranberries
* Dates
* Figs
* Grapes
* Kiwis
* Lemons
* Limes
* Oranges
* Passion Fruits
* Plums
* Raspberries
* Strawberries
* Tangerines
* Watermelons
Meat and Poultry products are often okay;
* Beef
* Buffalo
* Chicken
* Duck
* Lamb
* Pork
* Turkey
* Veal
* Venison
* Dairy Products
* Butter (check to verify no gluten containing products were used)
* Cheese (expect blue cheese)
* Eggs
* Milk
* Yogurt (unflavored, plain)
* Even some other grains are safe:
* Almond Flour
* Bean Flour
* Brown Rice
* Buckwheat
* Corn Flour
* Corn Starch
* Dal
* Flaxseed
* Millet
* Pea Flour
* Potato Flour
* Rice
* Soy Flour
* In addition, other safe items are:
* Eggs
* Fish and Shelfish
* Honey
* Jams
* Rice cakes and rice crackers
* Tofu (made from Soybeans)
* Yeast
* Vegetable Oils
Some drinks you can have are:
* Champagne
* Fresh Ground Coffee
* Fruit Juice
* Milk
* Soda’s
* Vodka
* Tea
* Wine and wine coolers
Finally, some prepared foods can be bought already made and are Gluten Free, some brands or products to watch for include:
* Baked Goods from Glutino, KinniKinnick and Ener-G Foods
* Baking mixes from Bob’s Red Mill, Pamela’s Products, Cherrybrook Kitchen
* Cereals from Brands such as Enjoy Life.
* Pasta’s made from corn, such as Glutano and DeBoles
* Pasta made from Potatoes like Patado
* Even Pasta Made from rice, like Tinkyada and Notta Pasta
Hopefully, these lists of safe and unsafe products and ingredients can help you to better plan your new shopping list, yet still enjoy some of your family’s favorite foods.

Gluten Free Fast Food Restaurants

Knowing what you can and cannot eat when out with friends and family can be extremely frustrating. For those keeping to a strict diet due to gluten sensitivities, knowing what is used in preparation of foods is a must. Often, the processing that is required in the preparation of restaurant foods can include products that may or may not be typically used. Gluten by-products can cause an attack, even if the order itself is typically not on the gluten watch list.

The best and easiest way to protect yourself or a loved one can be as simple as asking the server or host/hostess prior to ordering. Simply asking if there are gluten-safe alternatives available can bypass and avoid problems trouble later.
Fast food restaurants however, typically have products in various states of readiness, often having only to take the final steps in filling the order. The preparation can, and often is done at another location, packaged, then shipped to your local outlet.
As gluten sensitivities becomes more and more common, and gluten safe foods are becoming more and more available, fast food restaurants are also becoming ‘gluten safe’. A quick list of restaurant chains that offer gluten safe products include:
Wendy’s – the Grilled chicken breast, and Chicken Caesar Salad, without croutons, Hamburger Patties and Chicken Grill Fillet, excluding the bun.
Also available are the extras, such as American, Swiss, Pepper Jack or Cheddar Cheese. Romaine Lettuce, Bacon, Tomato, Onions, and Ketchup are also available and safe.
Dairy Queen - Many of their primary products, including Vanilla and Chocolate soft ice cream, various Blizzard treats, including Reese’s, Snickers, Banana Split and Strawberry flavors can all be safe. Novelties such as the DQ Fudge Bar, DQ Vanilla Orange Bar and Dilly Bar are also safe.
Burger King - Gluten free recipes are used for their French fries and Tender Grill Salad without the dressing. Dips, sauces and dressings that are listed on the Burger King website as gluten safe include BBQ Dipping Sauce, Ranch Dipping Sauce, Stacker, Caramel, Honey Mustard, Ranch, Tartar, and Vanilla, in addition to various others, are also listed as gluten safe.
Overall, enjoying fast food is not an activity that needs to eliminated due to the ‘what-if’ factor. Simply by asking for gluten alternatives when ordering should allow you to enjoy your favorite foods with little, to no disruption.
The above information was gathered and researched from the mentioned franchises official websites, and on-line menu listings. For a more complete listing, please visit each them respectively.
This is simply a short, example list of the options available, hopefully, this articles can serve as a reference or inspiration for you to ask the next time you are at the drive-thru or ordering at a counter, for their gluten safe menu.

Special Gluten Free Zucchini Bread (Awesome Bread )

Zucchini Bread
I love the changing seasons. It seems like each season has its own look, feel and aroma. When I think of Fall I think of crisp clear autumn mornings, hot apple cider, and a bountiful garden harvest of crops I’ve tended all summer. Pumpkins, squash, tomatoes, caramel apples, and brilliant red, gold and yellow leaves. And of course, Zucchini Bread slathered with melted butter and cream cheese!

Zucchini is a yummy summer squash that we look forward to every year. It comes in yellow and green and offers a delightful taste and texture to many dishes, but also carries with it many health benefits. There are many reasons why you and should include it in your diet.

-One cup of zucchini has 36 calories and 10% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
-Dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also help prevent carcinogenic toxins from settling in the colon. Moreover, the vitamins C and A, as well as folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer
-Vitamins A and C not only serve the body as powerful antioxidants, but also as effective anti-inflammatory agents. Along with the copper found in zucchini, these vitamins deter the development of many hyper-inflammatory disorders, including asthma, osteoarthritis, and rheumatoid arthritis.

-The dietary fiber in zucchini helps lower cholesterol by attaching itself to bile acids that the liver makes from cholesterol for digesting fat. Because fiber binds so well with bile acid, thus crowding its ability to immediately digest fat, the liver is charged with producing more bile acid. The liver then draws upon even more cholesterol to produce bile acid, consequently lowering the overall cholesterol level in the body. Furthermore, the high levels of vitamin C and vitamin A prevent cholesterol from oxidizing in the body's blood vessels, thus hampering the onset of atherosclerosis.
-A trace mineral and essential nutrient, manganese provides many health benefits and contributes to a slew of normal physiological functions. One cup of zucchini contains 19% of the RDA of manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol.
-A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral proven to reduce the risk of heart attack and stroke. Zucchini also provides folate, a vitamin needed to break down the dangerous amino acid homocysteine, which - if levels in the body shoot up - can contribute to heart attack and stroke.
-Magnesium and potassium found in zucchini helps lower blood pressure. If unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood vessel damage), heart attack, stoke, and many other serious medical conditions. Both the potassium and magnesium in zucchini, however, can help alleviate the stress on the body's circulatory system.

-The manganese in zucchini also increases the levels of superoxide dismutase (SOD), the enzyme responsible for protecting mitochondria against oxidative stress. Finally, manganese is essential for the production of proline, and amino acid that allows collagen to form, thus allowing for healthy skin and proper wound-healing.
So let’s make some incredibly yummy Zucchini Bread!
I’ve experimented with several gluten free flour combinations in my quest for a zucchini bread like I used to make in the days before I had to go gluten free. Most combinations I tried were gritty, chewy or gummy and just weren’t what I was looking for. Today however, I think I did it. I made an incredible Gluten-Free Zucchini Bread that is moist, soft and doesn’t fall apart in your hands. It is truly yummy and I just have to share it!

Zucchini Bread

-3 Eggs
-1 C Oil
-2 C Sugar
-2 C Zucchini, grated
-4T Vanilla
-1t salt
-2 C Buckwheat Flour
-1 C Gluten Free flour blend
-1t baking Soda
-1t Baking Powder
-3t Cinnamon
-2t Xanthan Gum
-cream together eggs, sugar and oil
-add other ingredients and beat until well blended.
-Bake at 350 degrees for 50 minutes. Test for doneness.
-Serve with butter and cream cheese
Makes 2 loaves

Gluten free Pumpkin Bread (Easy and delicious)

Indian Summer, the perfect time for this wonderfully yummy Pumpkin Bread.
As the leaves start to turn they signal the beginning of the harvest and holiday season. Every fall the harvest season brings seasonal foods, traditional scents, aromas, spices and flavors that help to bring the end of summer. This is the time of year when we start thinking about soups and specialty breads as we start planning for the holiday season ahead.
Winter Squashes and pumpkins are abundant and compatible with some of the season’s most aromatic and tasty herbs and spices. Spices like cloves, ginger and cinnamon add the aroma of fall to my kitchen and crisp apples, hot cider and pumpkin add new meaning to the term “comfort food.”

Many fall favorites are as easy to prepare as they are tempting to eat and this Pumpkin Bread is one of them. It’s moist, tasty and gluten-free. 
1 (15 ounce) can pumpkin puree
4 eggs
1 cup vegetable oil
2/3 cup apple sauce
3 cups white sugar
2 cups Buckwheat Flour
1 cup Soy Flour
½ cup Brown Rice Flour
2 teaspoons baking soda
1 1/2 teaspoons salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1t Xanthum gum
1/4 teaspoon ground ginger
-Preheat oven to 350 degrees F . Grease loaf pans.
-In a large bowl, mix together pumpkin puree, eggs, oil, water and sugar until well blended.
-In a separate bowl, whisk together the flour, baking soda, salt, cinnamon, nutmeg, cloves and ginger.
-Stir the dry ingredients into the pumpkin mixture until just blended. Pour into the prepared pans.
-Bake for about 50 minutes in the preheated oven. Loaves are done when toothpick inserted in center comes out clean.
Get better taste and nutrition by using fresh pumpkin in your bread.
-To make your own homemade pumpkin purée, cut a small pumpkin in half and scoop out the seeds and strings.
-Lay the halves facedown on a foil- or parchment-lined baking sheet.
-Bake them at 350°F until soft, about 45 min to an hour.
You can also cut your pumpkin into pieces and roast or boil them until tender. This makes removing the skin much easier. Cool the squash, scoop out the flesh, and mash it with a fork. Freeze whatever squash you don't use and throw the rinds away (or into your compost pile).

No pumpkin? Try this recipe with sweet potatoes, instead. You can also use butternut or acorn squash.

Gluten Free Banana Caramel Cake

I made this Banana Caramel Cake for a family gathering last week and boy was it a hit. With 3 generations of Celiacs in the family it's pretty easy to test new recipes and this was a thumbs up for celiacs and non-celiacs alike! Add a scoop of vanilla ice cream and it is sure to become a family favorite.

  • 1 Betty Crocker Gluten Free Yellow Cake Mix
  • 1 stick melted butter (8 ounces)
  • 3 large eggs (6 ounces)
  • 1 Cup mashed bananas (2-3 very ripe bananas)
  • 2 t vanilla extract
  • 1 t ground cinnamon
  • 1/4 Cup vanilla instant pudding
  • 1/4 Cup granulated sugar
  • Directions:
    -Combine cake mix, mashed bananas, sugar, eggs, pudding, softened butter, vanilla and cinnamon in a mixing bowl.
    -Beat 2 minutes scraping bowl as needed
    -Pour batter into well greased bundt cake pan
    -Bake 40 minutes in a preheated oven at 350 degrees
    -Remove from oven and cool 10-15 minutes
    -Invert cake on plate to let it cool
    We loved this cake with the yummy Homemade Caramel Frosting but you can also dust it with powdered sugar.

    Types of Eating Disorders and how do you know if you have one or someone you know is suffering?

    There are many different types of eating disorders medically accepted as mental health disorders but there are also other conditions that are characteristic of eating disorders not medically recognized as diagnoses. One individual can experience aspects of one type of disorder or can experience a mixture of disorders. They can suffer for a short time period (a couple of months) or a long time period (many years). I have identified and briefly explained some of the most common eating disorders and syndromes in this post.

    1. Anorexia Nervosa – people with this diagnosis have a need to control all aspects of their eating, usually through starvation, in an attempt to gain control over their lives. The physical symptoms associated with this include losing a large amount of weight, maintaining a weight below what is considered medically healthy, and feeling the need to always be thinner. Mentally one would have a great fear of gaining weight, think their body size is larger than it actually is, and allow their weight and shape to be responsible for their self-esteem and self worth.
    • Restricting Subtype – one achieves a low body weight by way of limiting the amount of nutrition they consume.
    • Binge-Purge Subtype – one achieves a low body weight by way of self-induced vomiting, laxative abuse, or using diuretics, after eating large quantities of food (objective binge) or a normal amount of food that they consider to be too much food (subjective binge).
    • Compulsive Exercising Subtype – one achieves a low body weight by over-exercising in order to burn off their caloric intake.
    1. Bulimia Nervosa – people with this diagnosis have anxiety over their body weight and shape and try to use food in order to regulate their emotions. They do this through cycles of bingeing and purging. A binge is characterized by consuming large amounts of food in a short amount of time and is followed by a purge in which the individual rids the body of the food consumed. This is done by self-induced vomiting, laxative abuse, over-exercising, or restricting future intake. Someone suffering with bulimia nervosa may have a weight that is regarded as “normal”.
    1. Binge Eating Disorder – people with this diagnosis use food to regulate their emotions, similar to in bulimia nervosa, in order to avoid situations, numb out their feelings, or to self-soothe. Despite feeling uncomfortable and ashamed after eating large amounts of food in one sitting, and often alone, they do not attempt to compensate for their binges with negative behaviours. Characteristically, they tend to be genetically heavier (often obese) and long term dieters.
    1. Eating Disorder Not Otherwise Specified (ED-NOS) – individuals who have some, but not all, symptoms of an eating disorder required for a medical diagnosis. Could also include individuals who exhibit characteristics of more than one eating disorder type. Individuals with an ED-NOS may engage in eating disorder behaviours but not frequently enough for a medical diagnosis or exhibit abnormal or disordered style of eating.
    • Orthorexia – people with this syndrome will have an obsession with only eating “healthy” foods and eating “properly”. They focus on only eating natural products and healing themselves using natural methods. Their emotional state is dependent on how well they are able to adhere to their way of eating/living. They have a tendency to isolate themselves and even sacrifice their health in order to achieve their goals.
    • Night Eating Syndrome – people with this syndrome tend to restrict their food intake during the day and overeat at night. As a result, they tend to have sleep disorders, hormone dysregulation, and difficulties identifying their hunger and fullness cues.