Help
hi..
i am new to the gluten free way of eating..although i do not have celiac disease, i do have an intolerance which rears it's ugly head during hard workouts. so, for the past month i have been eating as much gluten free as i can (and feel way better) as well as incorportaing raw eating...which also makes me feel better..BUT, i have been losing weight...about 5lbs this month..not so good....that's where this forum community comes in....i need some suggestions for good nutrious snacks. and if there are any endurance athletes out there, any suggestions would be welcomed.
i am training for penticton ironman this august.
oh..one more thing....buying "gluten free" products $$$$$$ any good energy bar, muffin recipes???
thanks!!!
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Snacks
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#2
RiceGuy 
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Posted 22 April 2009 - 12:10 PM
I make all my foods from scratch, including snacks. If you have the time, that's what I'd recommend. If by "energy" foods, you mean protein, I'd suggest grains, legumes, nuts, and seeds. For muffins, buckwheat and teff flours work very well, and are high in protein. They're great for cookies too. Though bean flours are even more protein-rich, I don't know if they'd taste so good in muffins. But I use them all the time in breads, and I like how they turn out.
Nuts make great snacks, and I guess you could chop up raisins, dates, figs or other sticky sorts of things to bind chopped nuts together, press into a pan, bake, and cut into bars. Include some seeds too if you like.
Coconut oil is a good healthy fat, and apparently the body is able to burn it for energy very easily. It also works well in place of butter/margarine, and can be used for cooking and baking. It's solid at room temp (up to 76°F), and melts easier than butter.
Pea soup has a lot of protein, and is easy to make with a blender. Just put the peas into the blender, add enough water to cover them, blend until smooth. Then microwave, season to taste, and enjoy.
Kasha (roasted buckwheat) is great as a hot or cold cereal. Teff makes a good hot cereal too. I'll suggest adding some diced apples or raisins. Cinnamon goes great with either of these grains too, which is another reason they work in muffins.
If you're avoiding sugar, a bit of pure Stevia extract powder adds natural sweetness without the negatives associated with sugar.
Nuts make great snacks, and I guess you could chop up raisins, dates, figs or other sticky sorts of things to bind chopped nuts together, press into a pan, bake, and cut into bars. Include some seeds too if you like.
Coconut oil is a good healthy fat, and apparently the body is able to burn it for energy very easily. It also works well in place of butter/margarine, and can be used for cooking and baking. It's solid at room temp (up to 76°F), and melts easier than butter.
Pea soup has a lot of protein, and is easy to make with a blender. Just put the peas into the blender, add enough water to cover them, blend until smooth. Then microwave, season to taste, and enjoy.
Kasha (roasted buckwheat) is great as a hot or cold cereal. Teff makes a good hot cereal too. I'll suggest adding some diced apples or raisins. Cinnamon goes great with either of these grains too, which is another reason they work in muffins.
If you're avoiding sugar, a bit of pure Stevia extract powder adds natural sweetness without the negatives associated with sugar.
A spherical meteorite 10 km in diameter traveling at 20 km/s has the kinetic energy equal to the calories in 550,000,000,000,000,000 Twinkies.
#3
itri
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Posted 22 April 2009 - 06:53 PM
RiceGuy, on Apr 22 2009, 01:10 PM, said:
I make all my foods from scratch, including snacks. If you have the time, that's what I'd recommend. If by "energy" foods, you mean protein, I'd suggest grains, legumes, nuts, and seeds. For muffins, buckwheat and teff flours work very well, and are high in protein. They're great for cookies too. Though bean flours are even more protein-rich, I don't know if they'd taste so good in muffins. But I use them all the time in breads, and I like how they turn out.
Nuts make great snacks, and I guess you could chop up raisins, dates, figs or other sticky sorts of things to bind chopped nuts together, press into a pan, bake, and cut into bars. Include some seeds too if you like.
Coconut oil is a good healthy fat, and apparently the body is able to burn it for energy very easily. It also works well in place of butter/margarine, and can be used for cooking and baking. It's solid at room temp (up to 76°F), and melts easier than butter.
Pea soup has a lot of protein, and is easy to make with a blender. Just put the peas into the blender, add enough water to cover them, blend until smooth. Then microwave, season to taste, and enjoy.
Kasha (roasted buckwheat) is great as a hot or cold cereal. Teff makes a good hot cereal too. I'll suggest adding some diced apples or raisins. Cinnamon goes great with either of these grains too, which is another reason they work in muffins.
If you're avoiding sugar, a bit of pure Stevia extract powder adds natural sweetness without the negatives associated with sugar.
Nuts make great snacks, and I guess you could chop up raisins, dates, figs or other sticky sorts of things to bind chopped nuts together, press into a pan, bake, and cut into bars. Include some seeds too if you like.
Coconut oil is a good healthy fat, and apparently the body is able to burn it for energy very easily. It also works well in place of butter/margarine, and can be used for cooking and baking. It's solid at room temp (up to 76°F), and melts easier than butter.
Pea soup has a lot of protein, and is easy to make with a blender. Just put the peas into the blender, add enough water to cover them, blend until smooth. Then microwave, season to taste, and enjoy.
Kasha (roasted buckwheat) is great as a hot or cold cereal. Teff makes a good hot cereal too. I'll suggest adding some diced apples or raisins. Cinnamon goes great with either of these grains too, which is another reason they work in muffins.
If you're avoiding sugar, a bit of pure Stevia extract powder adds natural sweetness without the negatives associated with sugar.
That's what I always eat.
#5
HiDee
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Posted 28 April 2009 - 05:48 PM
I agree with RiceGuy, homemade is best. Some snacks we eat are nuts, sliced fruit with a nut butter, veggies with hummus, deli meats, boiled eggs, homemade yogurt with fruit, and cheese. I make muffins with almond meal and mashed bananas (no sugar required as the bananas are so sweet, let me know if you're interested in the recipe), granola or trail mix with lots of seeds, nuts, coconut and a few dried fruits. If you're looking for something at the store, LARABAR brand bars are fantastic. They're just nuts and fruit, never any grains or sugar or anything artificial, very minimally processed with no more than 6 ingredients in any of the many "flavors" they make. I always bought them at the health food store but recently found them at Walmart in the section with other protein bars, protein powder and diet bars. They're nice for something quick and easy when traveling or whatnot.
Good luck.
Good luck.
#6
itri
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Posted 29 April 2009 - 08:19 PM
HiDee, on Apr 28 2009, 06:48 PM, said:
I agree with RiceGuy, homemade is best. Some snacks we eat are nuts, sliced fruit with a nut butter, veggies with hummus, deli meats, boiled eggs, homemade yogurt with fruit, and cheese. I make muffins with almond meal and mashed bananas (no sugar required as the bananas are so sweet, let me know if you're interested in the recipe), granola or trail mix with lots of seeds, nuts, coconut and a few dried fruits. If you're looking for something at the store, LARABAR brand bars are fantastic. They're just nuts and fruit, never any grains or sugar or anything artificial, very minimally processed with no more than 6 ingredients in any of the many "flavors" they make. I always bought them at the health food store but recently found them at Walmart in the section with other protein bars, protein powder and diet bars. They're nice for something quick and easy when traveling or whatnot.
Good luck.
Good luck.
would like to have your recipe.
thanks.
#8
HiDee
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Posted 30 April 2009 - 07:41 AM
Banana Almond Muffins
approx. 1/2 cup mashed banana (I usually do 1 1/2 medium/large bananas)
1/3 cup coconut oil (warm it a bit so it's liquid, or use another oil/melted butter)
4 eggs (room temp. so that they don't make the coconut oil harden up again)
1/2 tsp. vanilla
1 1/2 cups almond meal
1/2 cup flax meal (or 1/2 cup more almond flour, I've done it both ways)
2 tsp. baking powder
1/4 tsp. sea salt
Mix the wet ingredients very well then add the dry and mix thoroughly.
Put in greased muffin tins and bake at 350 for approx. 18-20 minutes. Makes 12.
I like the coconut, banana, vanilla combo for the subtle flavors and I don't add sugar because bananas are so sweet and we try to avoid sugar. You could add a little sweetener if you like. A nice addition is coconut or sliced almonds on top of the muffins before baking. It does have a lot of eggs to hold the almond meal together so it isn't too crumbly, I don't know how it would work with egg subs if you can't do eggs. Almond meal is a bit pricey but you could use a coffee grinder to make your own or here's the cheapest stuff I've found http://store.honeyvi...ndflour5lb.aspx (they test it and certify it to be gluten free). Each muffin has about 6g protein, 3g effective carb., 174 calories, and 15g fat (all very good-for-you fats!
).
Enjoy!
approx. 1/2 cup mashed banana (I usually do 1 1/2 medium/large bananas)
1/3 cup coconut oil (warm it a bit so it's liquid, or use another oil/melted butter)
4 eggs (room temp. so that they don't make the coconut oil harden up again)
1/2 tsp. vanilla
1 1/2 cups almond meal
1/2 cup flax meal (or 1/2 cup more almond flour, I've done it both ways)
2 tsp. baking powder
1/4 tsp. sea salt
Mix the wet ingredients very well then add the dry and mix thoroughly.
Put in greased muffin tins and bake at 350 for approx. 18-20 minutes. Makes 12.
I like the coconut, banana, vanilla combo for the subtle flavors and I don't add sugar because bananas are so sweet and we try to avoid sugar. You could add a little sweetener if you like. A nice addition is coconut or sliced almonds on top of the muffins before baking. It does have a lot of eggs to hold the almond meal together so it isn't too crumbly, I don't know how it would work with egg subs if you can't do eggs. Almond meal is a bit pricey but you could use a coffee grinder to make your own or here's the cheapest stuff I've found http://store.honeyvi...ndflour5lb.aspx (they test it and certify it to be gluten free). Each muffin has about 6g protein, 3g effective carb., 174 calories, and 15g fat (all very good-for-you fats!
).Enjoy!
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