Gluten is a pesky protein found in wheat – and almost every type of food we eat. What happens when you’re gluten-intolerant?

Celiac disease causes a negative reaction to gluten that affects one percent of Americans.

The diet change forces you to eat more fruits, vegetables and less processed food. Whether Celiac or by choice, ease your way into this lifestyle change with these simple recipes:

Chicken and Apple Skewers:

With a fast prep time, these are an amazing quick and easy way to take gluten free nutrition on the go. Start by preheating your oven to 400 degrees.

Step 1:

Take boneless, skinless chicken breasts and cut them into small pieces, about 1 ½ inches in size each.

Step 2:

Put the cubes of chicken in a bowl and add salt, pepper and BBQ sauce (most BBQ sauces are gluten free but check the label just in case). Mix until the cubes are covered and place on a baking sheet; cook for 15 minutes.

Step 3:

Cut two apples into about 1 ½ inched cubes and toss them in a lemon juice.

Finally, alternate chicken and apple as you place them onto the skewer. Wrap them in plastic wrap and store in the fridge and you’re ready to go!

Parmesan Baked Chicken:

This meal is a perfect example of an old classic that can be made gluten-free. Start by preheating your oven to 350 degrees.

Step 1:

Season the boneless, skinless, chicken breast in salt and pepper. Next, mix olive oil, garlic and lemon juice together and lay the chicken breast in this mixture; flip over after 5 minutes.

Step 2:

Place gluten-free style breadcrumbs (easily found online or substitute with some type of gluten-free cornflakes) and parmesan grated cheese on a plate and roll the chicken breast in the crumbs.

Step 3:

Bake the chicken for 30 minutes. Add a side of vegetables or throw on top of a green salad to make a delicious sit down dinner.

Cinnamon Apple Muffins:

A gluten-free diet doesn’t mean you can’t enjoy desert. Most desserts contain gluten, as wheat flour is a main ingredient. However there are many alternatives that can be made to ensure your taste buds get what they crave. Start by preheating your oven to 350 degrees, and filling your muffin tin with paper liners.

Step 1:

Mix together 2 large eggs, 2 teaspoons of vanilla extract, 1 cup of unsweetened applesauce, and a ½ teaspoon of agave.

In a separate bowl, mix together 3 cups of blanched almond flour, 1 teaspoon of baking powder, ½ teaspoon of baking soda, 1½ teaspoons of ground cinnamon and a ½ teaspoon of salt.

Step 2: Combine both bowls and pour the mixture evenly into the muffin liners. Bake for 25-35 minutes and let them cool for 15 minutes.

Despite the nutritional phenomenon that has occurred over the past few years, many experts report that gluten is not inherently bad for your diet in moderation. It isn’t recommended to cut out gluten completely unless you are Celiac or are sensitive to gluten.