Sunshine on a Plate: Summer Recipes for Coeliac-Friendly Living

When summer hits, most of us dream of al fresco meals, vibrant salads, and easy-going barbecues. But if you have Coeliac disease, navigating seasonal fare can be a little trickier.

Wheat-based pastas, burger buns, marinades, and ice cream cones are often off the menu — unless you know what to look for or how to make delicious gluten-free alternatives from scratch.

The good news? Gluten-free doesn’t mean fun-free. Here are some fresh, flavour-packed summer recipes that are 100% Coeliac-friendly — and absolutely delicious.

1. Grilled Peach & Burrata Salad (Gluten-Free)

Light, elegant, and perfect for entertaining.

Ingredients:

• 2 ripe peaches, halved and pitted
• 1 ball of burrata (check label for gluten-free assurance)
• A handful of rocket or watercress
• Prosciutto slices (optional)
• Olive oil, balsamic glaze, salt & pepper

Method:

1. Lightly grill the peach halves until caramelised.
2. Arrange on a platter with torn burrata, rocket, and prosciutto.
3. Drizzle with olive oil and balsamic glaze. Season to taste.

🌯 2. Gluten-Free Chicken Tacos with Mango Salsa

A sunshine-filled twist on taco night.

Ingredients:

• Gluten-free corn tortillas
• 2 chicken breasts, grilled and sliced
• 1 ripe mango, diced
• 1 red pepper, diced
• Juice of 1 lime
• Fresh coriander, chopped
• Salt, pepper, olive oil

Method:

1. Toss mango, pepper, lime juice, and coriander to make salsa.
2. Warm tortillas and fill with chicken and salsa.
3. Serve with avocado or gluten-free sour cream.

🍢 3. Mediterranean Veggie Skewers with Lemon-Herb Marinade

Perfect for BBQs and easily customisable.

Ingredients:

• Courgettes, red onions, cherry tomatoes, peppers
• Marinade: olive oil, lemon juice, garlic, oregano, salt, pepper

Method:

1. Chop veg and thread onto skewers.
2. Toss in marinade and let sit for 30 mins.
3. Grill or roast until tender and charred.

Tip: Always double-check pre-made marinades or sauces for hidden gluten.

🍓 4. Eton Mess with a Twist (Gluten-Free)

A classic British summer dessert — no adjustments needed!

Ingredients:

• Meringue nests (check gluten-free status)
• Fresh strawberries and raspberries
• Whipped cream or dairy-free alternative
• Mint leaves for garnish

Method:

1. Crumble meringue into a bowl.
2. Add whipped cream and fresh berries.
3. Gently fold together and top with mint.

🍹 5. Sparkling Cucumber & Mint Cooler (Non-Alcoholic)

A refreshing drink to keep things cool.

Ingredients:

• Cucumber slices
• Fresh mint
• Sparkling water
• Lime juice
• Ice

Method:

1. Muddle cucumber and mint in a glass.
2. Add ice, lime juice, and top with sparkling water.
3. Stir and enjoy in the sun!

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✅ Coeliac Tips for Summer Eating:

• Check labels carefully, even on condiments, sauces, and seasonings.
• Avoid cross-contamination at BBQs by using separate utensils and cooking surfaces.
• Bring a gluten-free dish to gatherings so you always have a safe option.
• Look out for wheat starch and barley malt — common hidden sources of gluten.

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With a little creativity and the right ingredients, summer eating with Coeliac disease can be just as vibrant, sociable, and delicious. Whether you’re hosting a garden party or packing up a picnic, these gluten-free recipes bring the flavour — no compromises necessary.

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