Canadian
Quebec-style pea soup
Yellow split pea soup with pork hocks, carrots and thyme.
Gluten-free meal plan
Seven dishes selected for their gluten-free ingredient composition.
Au Menu helps you choose meals and plan your shopping.
Your gluten-free week
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
Shopping for the week
Fruit and vegetables
- onions · 225 g
- red pepper · 125 g
- garlic · 2 cloves
- lemon · 1 piece
Dairy and cheese
- pouring cream · 200 ml
- egg · 1 piece
Meat and fish
- chicken breast · 300 g
- veal topside roasting joint · 400 g
- tuna in water (drained weight) · 75 g
- pork fillet · 300 g
Pantry
- mild curry powder · 3 g
- sunflower oil · 10 ml
- basmati rice (dry) · 140 g
- preserved lemon · 15 g
- ground cumin · 4 g
- olive oil · 55 ml
- dried brown lentils · 150 g
Allergen information for this week
Ingredients and allergen information cover the seven selected dishes. Starters and desserts below are separate suggestions.
Gluten: Absent from recipesCrustaceans: Absent from recipesEggs: PresentFish: PresentPeanuts: Absent from recipesSoya: Absent from recipesMilk: PresentTree nuts: Absent from recipesCelery: Absent from recipesMustard: PresentSesame: Absent from recipesSulphites: Absent from recipesLupin: Absent from recipesMolluscs: Absent from recipesThis information describes recipe ingredients, not traces in purchased products.
Au Menu suggests: starter, main, dessert
Starter, main and dessert ideas with a recorded gluten-free composition.
Starter
See all recipes- North African and Middle Eastern
Broad bean and coriander spread
Mashed broad beans with coriander, lemon and olive oil.
- Asian
Beef and rice noodle soup
Rice noodles, beef and broth flavoured with onion and ginger.
- Ethiopian
Azifa — lentil salad with lime
Lightly crushed green lentils with raw onion, chilli and lime juice.
Main
See all recipes- French
Chive and parsley omelette
Omelette with chives and parsley.
- French
Buckwheat galettes with spinach and goat’s cheese
Buckwheat galettes filled with spinach and fresh goat’s cheese, prepared without nutmeg.
- Asian
Lentil curry with coconut milk
Red lentil curry with coconut milk and basmati rice.
- French
Sweet potato and lentil gratin
Mashed sweet potato over lentils in tomato sauce, baked with Emmental.
Dessert
See all recipes- Spanish
Tarta de Santiago almond cake
A dense, moist Galician almond cake with lemon and cinnamon.
- French
Chocolate mousse
A light dark chocolate and egg mousse made without cream.
- Georgian
Gozinaki — honey walnut brittle
Toasted walnuts bound with cooked honey and cut into crisp diamonds.
- French
Apple compote with cinnamon
Apples gently cooked with cinnamon and lemon.
Tips for planning your week
Vary your gluten-free staples
Rice, maize, buckwheat and potatoes offer different bases through the week. Serve them with vegetables and a suitable accompaniment. You do not need a specialist gluten-free version of every wheat-based product to cook varied meals.
Check sauces and mixed ingredients too
Gluten may be present in sauces, stock, breadcrumbs or spice mixes. Read the ingredients of the product you use, even when the main dish is rice-based. Standard soy sauce may contain wheat; alternatives still need checking.
Organise a shared kitchen
For someone with coeliac disease, crumbs and flour residues matter too. Use clean work surfaces and utensils, and avoid a contaminated shared toaster. A gluten-free recipe does not certify the manufacturing conditions of your products or the conditions in your kitchen.
Cook a common dish for the table
A shared rice, potato or pulse dish can simplify dinner. Keep bread and gluten-containing toppings separate, with separate serving utensils. Check all ingredients before serving rather than removing an ingredient at the last moment.
Your questions about these meals
Does buckwheat contain gluten?
Buckwheat is naturally gluten-free. However, pancakes, mixed flours and processed buckwheat products may also contain wheat. Check the ingredients and any labelling relevant to your needs.
Can I eat oats on a gluten-free diet?
For coeliac disease, choose oats intended for a gluten-free diet and follow your health professional’s advice. Ordinary oats may be contaminated by other cereals.
How can I thicken a sauce without wheat flour?
Depending on the recipe, mix cornflour or potato starch with a little cold liquid before adding it. Blended vegetables can also give some sauces more body.
Is a gluten-free recipe enough for someone with coeliac disease?
The products and preparation conditions also need attention. These menus provide ideas; they do not certify the products you buy or the kitchen where you prepare them.
Further reading: Gluten-free diet — Assurance Maladie (French) · Avoiding cross-contamination — NHS