Eating Gluten Free More Often

Why do some people care so much about eating gluten free? Some people have no choice but to eat gluten free. Others choose to for weight management or health benefits. Others choose to because of the side effects that gluten can cause in the body without even knowing it.

What is Gluten?

What is gluten? To put it simply, gluten is a type of protein that is in wheat, rye and barley. These are found in many different foods such as pasta, bread, desserts, some sauces and salad dressings, soups, and more.

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Some people live with Celiac Disease that is an autoimmune disorder where their bodies have reactions to eating or sometimes just coming into contact with gluten. The small intestine is the most affected when someone with Celiac eats gluten. It starts to cause inflammation in the intestine which affects the way nutrients is absorbed after eating. Celiac Disease can come with may symptoms that some may not be aware of. It can cause fatigue, bone or joint pain, iron-deficiency anemia, bone loss, migraines, and so much more. When your body is not able to absorb the nutrients from the last meal eaten that contained gluten, it is like the body receives nothing and starts to break down.

Other people, like myself, eat gluten free because we choose to. I am not much of a refined carb person in the first place. I do not really like bread so I do not eat sandwiches or toast, and when it comes to pasta it is easy to find gluten free pasta. I eat gluten free 90% of the time, with the exception of the occasional cheesy garlic bread for dinner or breading on chicken or fish.

There are many reasons to stay away from gluten when possible, and it is not hard. Every persons body is different, so you may show different symptoms of gluten intolerance but do not have Celiac.

Gastrointestinal issues can be caused by gluten sensitivity as well. Cutting out gluten will help clear out your gut making it easier to digest healthy foods and absorb the nutrients provided. It also can be helpful with gastrointestinal issues and upset stomachs.

Personal Experience With Gluten

One day I decided to try to lose weight, and cutting out gluten would help it look like I lost weight. Reducing or fully cutting out the amount of gluten a person eats can help keep bloating down ultimately allowing one to lose bloat. I found that my stomach started to feel better and function a little more regularly than before.

I personally used to have pain in my hips, knees and ankles. I did not know why. I figured it was growing pains or something normal. Once I decided to try to lose weight and I cut back on gluten, I eventually realized that I did not experience that pain anymore. I did not have the hip, knee and ankle pain because my joints were no longer inflamed from me eating gluten.

The third item that I noticed personally was a change in my skin on my face and my arms. When I changed to gluten free, I was still going through puberty. Fun acne showed up on my face all the time. Acne has many reasons for showing up on a persons face. Stress is my biggest factor. But when I started eating gluten free, I noticed that my face started to clear up and would only get one to two blemishes at a time which is different from my normal six or so. My skin started to glow and I naturally looked healthier. Another weird sign that reducing gluten was helping my body was the little red bumps all over my upper arms. I had them my entire life and again, thought they were normal. I wanted them to go away so badly. I would scrub them with washcloths and body scrub but nothing helped, until I started cutting back gluten. I no longer have the red bumps on my arms.

Eating Gluten Free

Eating gluten free is easier than you may think. You have many fruits and vegetables to choose from for an easy grab and go gluten free snack. There are also many packaged goods in grocery stores that are gluten free and taste delicious. It comes down to doing some research, looking at packaging and labels, and finding what tastes best to you.

  • Gluten Free Pasta (i.e. Barilla, Banza.)
  • Rice Crackers
  • Eggs
  • Nuts and Seeds
  • Gluten Free Salami
  • Certain Brands and Types of Popcorn (i.e. Jolly Time, Pop Secret, Orville Redenbacher’s.)
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Please note, I am not a physician. The information above is from personal experiences and what I have noticed going gluten free. Everyone has a different body and immune system so try it for yourself. Please consult your doctor before making any drastic diet changes.

Mango Avocado Salsa

Having a fresh salsa that is diverse and can go with multiple proteins is very helpful in the kitchen. A homemade mango avocado salsa is the way to go! Of course salsa is always great with chips as well!

This salsa provides many different flavors and textures that when combined are the perfect salsa as a topping for a protein. When making your salsa, make sure that your mango and avocado are ripe enough to help ensure a nice strong flavor.

Fresh Ingrediens

  • Mango – Mango’s have high levels of vitamin A and C which are very beneficial to the body. Make sure to feel the mango to make sure it is ripe. This means slightly soft, but not to soft to where it feels mushy.
  • Avocado – Avocado’s are packed with vitamins K, C, B5, B6, E, and potassium and folate. Choose an avocado that is slightly soft.
  • Red Bell Pepper – Bell peppers are packed with vitamin c and B6, and are fill of magnesium and antioxidants. Adding bell pepper adds a slight bit of spice, and another depth of flavor to the salsa.
  • Red Onion – add extra flavor and color to the salsa.
  • Jalapeno – Jalapeno’s add a bit of a kick to your salsa!
  • Cilantro – an essential ingredient in any salsa recipe.
avocado close up colors cut
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How to Make Mango Salsa

  1. Dice all of your ingredients except the limes, and add them to a bowl.
  2. Cut the limes in half and squeeze the juice on the salsa.
  3. Mix until well combined.
  4. Serve with a meat and enjoy!

Fresh Mango Avocado Salsa

Lauren Hill
Fresh Salsa for Many Uses!
0 from 0 votes
Prep Time 15 mins
Cook Time 0 mins
Chill for 15 minutes 15 mins
Total Time 30 mins
Course Side Dish
Cuisine American
Servings 6 People
Calories 75 kcal


  • 1 mango, peeled and diced peeled and diced
  • 1/2 red bell pepper, diced
  • 1/4 cup finely chopped cilantro
  • 1/2 red onion, diced
  • 1/2 jalapeno, diced
  • 1 avocado, diced
  • 1/2 lime, squeezed for juice
  • salt, pepper and garlic powder to taste


  • Chop all of your ingredients, mango, bell pepper, cilantro, red onion, jalapeno , avocado and lime, and combine in a medium sized bowl.
  • Add salt, pepper and garlic powder to taste.
  • Place the salsa in the fridge for 15 minutes to help cool the salsa and let the flavors meld.


Calories: 75kcal
Tried this recipe?Let us know how it was!

What to Serve the Salsa With

The first time I made this salsa, I had it with teriyaki chicken and rice. The second time I made the salsa, I had it with grilled salmon and rice. I am not a big salmon fan, but this salsa helped balance the fish flavor and gave it a nice sweetness.

You could easily add this salsa to your taco night, on top of a burrito bowl, or simply eaten with chips.

Storage of Salsa

This mango salsa can be kept in the fridge in an air tight container for 2-3 days.


Chicken Thighs with a Herb Garlic Butter Sauce

I love making chicken thighs in a nice sauce. I usually do a cream mushroom sauce for chicken, but I hate how heavy the cream makes the meal. I wanted to find something lighter that did not make me feel bloated and tired afterwords.

Chicken Thighs or Chicken Breasts?

It is completely up to you if you would rather use chicken thighs or breasts. I prefer chicken thighs because they are cheaper, but they also contain more fat than breasts making it harder to overcook them. Thighs have more flavor due to the fat, and being next to a bone. If you choose to use breasts make sure you pound them so they are the same thickness.


Chicken Thighs – Chicken thighs are a moist, flavorful cut of chicken that adds to the overall delicious taste of the dish.

Chicken Stock – Chicken stock is the best base for a sauce. When flour or cornstarch is added, it thickens to create a delicious gravy.

Dry White Wine – Adding white wine adds a bit of a bite and another layer of flavor to the sauce.

Thyme and Rosemary – Thyme is my favorite herb to cook with! The flavor is subtle yet enhances the dish so much. Rosemary adds another sophisticated flavor to the sauce.

Quick Instructions

  1. Fry chicken thighs in a pan and let rest on a plate.
  2. Add butter and flour to pan and mix until it becomes a paste.
  3. Add liquids, thyme and rosemary to the pan with butter and flour. Mix until thick.
  4. Add chicken to the sauce pan, and simmer for 10 minutes.
  5. Serve and enjoy!

Chicken Thighs in an Herb Garlic Butter Sauce

Lauren Hill
Chicken in a light sauce!
0 from 0 votes
Prep Time 30 mins
Cook Time 45 mins
Total Time 1 hr 15 mins
Course Main Course
Cuisine American
Servings 4 People


  • 4 boneless, skinless chicken thighs
  • 1-2 tbsp minced garlic (your preference)
  • 1 tbsp olive oil
  • 1/2 cup chicken stock
  • 1/4 cup dry white wine
  • 1/4 cup butter
  • 1 1/2 tsp fresh thyme
  • 1 1/2 tsp fresh chopped rosemary
  • 1 tbsp corn starch
  • salt and pepper to taste


  • Take the chicken thighs and place them on a plate, then season both sides with salt and pepper.
  • Add the olive oil to a high sided skillet and place over medium-high heat. Once heated, add the chicken thighs to the pan.
  • Cook the chicken for about 6-7 minutes on each side until there is a nice, crispy outside. Transfer to a plate.
  • Add the butter to the used pan and melt it over low heat. Add in the minced garlic, thyme and rosemary. Mix it all together.
  • Add the chicken stock and white wine to the same pan. Simmer on low for 2-3 minutes to allow the flavors to meld together.
  • Add the corn starch to the pan and simmer on medium-low heat for 2-3 minutes to allow the mixture to thicken.
  • Place the partially cooked chicken thighs to the pan and toss around in the sauce. Place a lid on the pan and simmer on medium-low heat for 15 minutes.
Tried this recipe?Let us know how it was!

This chicken turned out delicious! Thyme is my favorite herb to cook with. Add some white wine to the equation and you have got yourself an amazing sauce! This was served with a side of homemade scalloped potatoes, steamed green beans, and a sunflower salad with an onion citrus vinaigrette.

What to Eat With Chicken?

Mashed potatoes, vegetables, rice and pasta are the first things that come to my mind when I make any kind of chicken thighs. I personally like sauteed brussels sprouts with my chicken thighs.


Leftover chicken thighs can be stored in an air tight container in the fridge for 2-3 days before you should throw it away.


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This document was last updated on June 7, 2020