Gluten is known to add flavor and texture to baked goods. There is nothing inherently unhealthy about it. But people with medical conditions like wheat allergy and celiac disease must try to avoid them. Else, it may damage the intestine lining. A gluten-free diet claims several benefits like an increase in energy, healthy weight loss and easing the digestive system. It may also eliminate bloating and lower the frequency of headaches.
The gluten-free food market size crossed $8.9 billion in 2020 and is expected to grow at a CAGR of more than 9.5% from 2021 to 2027. It might be because it is estimated that 30% of Americans avoid gluten. There has been a rising consumer concern towards good health and change in dietary patterns that led to fueling the demand for nutrient-rich foods.
Sandwiches are a staple meal in the US and gluten-free bread has many health benefits. It can promote the growth of friendly bacteria in the stomach, is rich in fiber and help to maintain the freshness of the loaf. There are different varieties like falafel, shawarma and chicken kebob served in a pita with lettuce, tomatoes and Tahineh sauce. If you wish to try your hands at sandwiches, consider these quick gluten-sensitive recipes.
1. Pulled Pork Sandwich
The main ingredients are bay leaf, pork butt shoulder roast and hamburger buns. Onions, garlic, jalapeno pepper, tomato paste, paprika, chipotle chili powder, white vinegar, brown sugar and salt are required for the sauce. Make sure to simmer the pork and cook well for about 2 hours until the meat pulls apart easily with a fork. Shred well and serve hot on the open-face hamburger buns. Pair this with vegetable skewers and grilled corn.
2. Cuban-Style Club Sandwich
It is made of 3 layers and is quite filling. You will need gluten-free bread, crisp bacon, sliced turkey deli meat, sliced cheese, greens and sliced ham. You may cut the bread into halves and quarters for easy bites. Hold them together with cocktail sticks to avoid the fillings from falling off. Pick spreads like pesto, mayonnaise, ketchup and mustard. Pile on the materials and top finely chopped veggies and lightly season with salt and pepper. You can toast the bread beforehand and keep the 'wet' stuffing to a minimum to stave off sogginess.
3. Cheese Sandwich
Mozzarella, Parmesan, provolone and goat cheese are gluten-free. You can add a few terrific fillings like turkey, tuna and ham along with sauces like pesto and olive spread. Other simple items like grated carrots, spring onions, sweet corn and coriander leaves can make your sandwich healthy and wholesome. Add pinches of pepper and fine red chili flakes. Spread them evenly and cover with another slice. Pop into a preheated sandwich maker and wait till the cheese starts melting slightly and the bread turns golden brown. Slice in halves and serve.
Image Source: https://blog.myfitnesspal.com/can-grilled-cheese-be-healthy/
4. Roasted Eggplant Sandwich
Eggplant is gluten-free and is ideal for a vegan diet. The ingredients for this sandwich are halved and sliced eggplant, olive oil, mayonnaise, French sandwich rolls, tomato, crumbled feta cheese and fresh basil leaves. Lather the eggplant with olive oil and cook for at least 10 minutes until tender and roasted. Stir the mayonnaise and garlic in a bowl and spread on the bread. Now fill with vegetables, feta cheese and basil leaves and serve. You can combine it with gnocchi, sausages or antipasto salads.
5. Zucchini Meatballs Sandwich
Zucchini is gluten-free and is rich in antioxidants like zeaxanthin and lutein. You will need ground pork, ground beef, minced cloves, breadcrumbs, parsley, tomato paste, egg, olive oil and grated zucchini. Cook the meat and shape into evenly sized balls. Sauté all the vegetables well in medium flame with chili flakes and mixed herbs. Cut the loaf into two equal halves and scoop out a little portion to fit the balls. Top with your choice of cheese and bake the entire sandwich. Serve with French fries, onion rings, potato wedges and kale salad for an iconic gastronomical experience
Any lager or ale is a good drink to compliment sandwiches. Wine and beer are excellent choices as well. Use high-quality ingredients, get creative, add sauces and spreads and try a few new types of bread (for instance, rye) for a great sandwich making experience.
