Snacking on the go can be a challenge when you’re trying to stay healthy, but adding an allergy or food intolerance on top of that makes it extra tricky! Is it impossible? No. Is it doable? Yes absolutely! The good news – for those with gluten allergies/intolerances, you won’t be able to give in to those coffee shop treats so that’s a huge health saver right there. However, the bad news is, if you aren’t prepared with your own food you may end up starving at some point! That’s no good. If there’s one thing I hate being, it’s hungry. I’m sure you can agree with me.
To be prepared, it’s great to always have some type of food on you at all times, even if you don’t plan to eat it. You never know when you’ll be stuck in traffic, decide to run an extra errand or you just plain forgot to bring something else with you. Even though it’s great to eat fresh food whenever possible, in these circumstances we need to make sure something can stay in your bag/purse for a period of time and is always accessible to you without a fridge requirement. Let’s take a look at my top on-the-go gluten free snacks to keep you energetic, full and healthy.
Gluten Free Snacks Suitable for Long Purse/Bag Visits (ie. No fridge)
- Trailmix – a mixture of nuts, seeds and dried fruits (watch out for roasted almonds which may be dusted with wheat starch)
- Bars – Vega, PureBar, Larabar, Organic Food Bar are some of the top real ingredient bars. Homemade will also work however depending on the ingredients and how they are sealed they may grow mold quickly so it’s better suited for the snack options to bring on the day of
- Protein powder kept in a container (to be added to water or milk) – bonus if you have a mini organic unsweetened soy milk container with you and shaker cup! Snacks on-the-go often miss out on protein so this is great especially if you’re stuck having a later lunch because it will fill you up until then. There are great nutrient dense protein powders such as Vega One or Genuine Health Instant Smoothie, otherwise a straight up clean protein powder is great.
- Homemade or store bought gluten-free granola – ensure a mixture of wholegrains and nuts/seeds so you maintain good energy and it’s not just refined white rice cereal
Gluten Free Snacks for the Day Of
- Fresh fruit and a container of greek yogurt
- Homemade gluten free cookie – like a quinoa banana chocolate chip one! This isn’t like a typical sugar filled refined flour not-so-energy giving cookie. This is a cookie that has natural sugars, wholegrains, fruit and healthy fats! I swear it tastes delicious. See recipe below.
- Smoothie – 1 cup frozen blueberries, a small handful of spinach, 1 tbsp ground flaxseed, ½ a serving of vanilla protein powder or ½ cup greek yogurt and ½ cup unsweetened almond milk with additional water to desired consistency
- Veggies and Hummus – veggies are a must if you are thinking in advance for a snack. We always try and think of veggies at meals but if you get it in as a snack too that’s extra bonus and will be so great for your weight loss and/or health journey
So let’s make a promise. If you have any allergies or sensitivities, that you vow to plan ahead and keep food on you at all times to avoid those low energy extremely hungry moments that are sometimes referred to as being “Hangry” – hungry and angry. Both not very good feelings to experience so let’s Empower Your Body with Allergy Friendly Food!
Gluten Free Quinoa Coconut Banana Cookies
Makes 30 – 35 cookies
Adapted by Sarah Maughan from Terry Walters Clean Food
4 – 5 ripe bananas (must be frozen without skin and defrosted), mashed
1/2 cup coconut oil, melted
1/2 cup 100 % maple syrup
1 tsp vanilla extract
2 cups quinoa flakes
1 1/3 cup brown rice flour
½ tsp baking soda
1 tsp cinnamon
1 cup shredded unsweetened coconut
pinch of sea salt
1/2 cup semi sweet dark chocolate chips (dairy free if needed)
1. Preheat the oven to 350F.
2. In a medium bowl combine bananas, oil, maple syrup, vanilla.
3. In a separate bowl combine quinoa flakes, flour, cinnamon, baking soda, coconut and salt
4. Slowly add dry ingredients to wet ingredients and stir – then mix thoroughly with clean hands as you add in the chocolate chips.
5. Use a spoon and mould cookies into small balls onto parchment paper on the baking sheet
6. Bake 20 – 30 minutes until browned (they are supposed to be chewy)
*NOTE – these cookies get extra delicious and moist when they are closed inside a container overnight. Yum! Best if stored in the fridge because they are quite moist so they will keep for longer.
* PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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About Sarah Maughan
Sarah Maughan is a Registered Holistic Nutritionist consulting in Toronto, ON and also worldwide via skype. She is available for consultations to help individualize your nutrition journey through empowering education, delicious food, and some good laughs! Are you ready to empower your body with food?
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