Gluten Free Snacks are important to those that are sensitive, intolerant or have celiac disease. Gluten sensitivity or intolerance is a condition that causes a person to react after ingesting gluten, a protein found in wheat, barley, spelt and rye. Symptoms of gluten sensitivity are close to those associated with celiac disease, so it’s important to get the correct diagnosis. Another disease associated with wheat intolerance is irritable bowel syndrome which is characterized by digestive issues such as gas, bloating, diarrhea, constipation, Crohn’s disease, and ulcerative colitis.
Some Common Symptoms of Gluten Allergies
Migraines, Clumsiness, Dizziness
Joint Pain- Arthritis, Ciabetes
Skin Issues- Rash, Eczema
Being gluten intolerant does not necessarily mean you will suffer from all of the above mentioned ailments. Gluten sensitivity can be overcome by maintaining a gluten free diet, and also in your daily care products as some contains gluten( lotion, lipstick and deodorants etc.) Gluten can also be found in some over the counter prescriptions be sure to check the contents of all your medication.
Common Gluten Free Snacks
The list of gluten free snacks is endless and include snacks like:
- Carrots, Cucumbers, Celery.
- Apples, Pineapples, Applesauce
- Rice crackers
- Roasted Pumpkin Seeds (See Below for Recipe)
- Chocolate Milk
- Popcorn (See Below For Recipe)
- Frozen Grapes
- Deviled Eggs
- Pomegranate seeds
- Cashews With Lemon Drops (See Below for Recipe)
Gluten Free Lunch Options
- Mini pizzas made on a gluten free English muffin
- Luncheon meat and cheese or cream cheese rolled in a tortilla
- Banana sliced down middle and filled with peanut or almond butter
- Chickpeas roasted with olive oil, paprika or cayenne or curry and garlic
- Baked egg in avocado – half an avocado, crack egg in center, sprinkle with pepper, salt and cheese and bake until egg is cooked
- Greek salad
- Apple sandwiches – spread apple slice with peanut or almond butter, sprinkle with gf granola, raisins, coconut, chocolate chips, or mini marshmallows and top with another apple slice
- Tuna salad wrapped in lettuce
Things to AVOID
- Cakes and pies
- Cookies and crackers
- French fries
- Imitation meat or seafood
- Processed luncheon meats
- Salad dressings
- Sauces, including soy sauce
- Seasoned rice mixes
- Seasoned snack foods, such as potato and tortilla chips
- Self-basting poultry
- Soups and soup bases
- Vegetables in sauce
Recipes for Gluten Free Snacks
Toasted Pumpkin or Sunflower Seeds
Pumpkin or Sunflower Seeds
· Preheat oven 135 degree
· Put all the ingredients i.e. the margarine, salt spice of choice salt, sauce and pumpkin or sunflower seeds. Into shallow baking dish and mix thoroughly.
· Place the ingredients in a single layer on the dish and bake for 1 hour, stirring occasionally.
Gluten Free Popcorn
· Add the coconut oil and popcorn kernels to a large pot. Add salt
· Cover and cook over medium-high heat until almost all kernels pop.
· Cover and take the pot off of the heat.
· Wait 30 seconds.
· Put the pot back on the heat. Cook, shaking the pot occasionally until the popping slows down.
· After about 2 minutes, and the popping has slowed down, take the lid off of the pot. This lets the steam out and keeps the popcorn crisp
· You can spice it up with. Honey if your prefer it sweet
Hard Boiled Eggs
· Place your eggs in a pot and cover with cold water by 1 inch.
· Bring to a boil over medium-high heat, then cover,
· Remove from the heat and set aside for about 10 minutes.
· Drain, cool in ice water and peel.
· 1 tablespoon balsamic vinegar
· 2 teaspoons capers
· 1/4 teaspoon salt
· 3 cups finely chopped plum tomato (about 6 tomatoes)
· 1/4 cup chopped fresh basil
· To prepare salsa, combine first 5 ingredients and set aside at room temperature.
· 2 1/2 cups koshihikari rice
· 3 3/4 cups cold water
· 1/2 cup rice vinegar
· 2 tablespoons caster sugar
· 1/2 teaspoon salt
· 6 nori sheets
· 200g fresh salmon, cut into 1cm-thick batons
· 1 avocado, halved, stoned, peeled, thinly sliced
· Light soy sauce, to serve
· Wasabi paste and Pickled Ginger, to serve
· Place the rice in a sieve. Rinse under cold running water, to remove any excess starch, until water runs clear. Place the rice and water in a large saucepan, covered, over high heat. Bring to the boil. Reduce heat to low and cook, covered, for 12 minutes or until all the water is absorbed. Remove from heat. Set aside, covered, for 10 minutes to cool slightly.
· Combine the vinegar, sugar and salt in a small bowl. Transfer the rice to a large glass bowl. Use a wooden paddle to break up rice lumps while gradually adding the vinegar mixture, gently folding to combine. Continue folding and fanning the rice for 15 minutes or until rice is cool.
· Place a sushi mat on a clean surface with slats running horizontally. Place a nori sheet, shiny-side down, on the mat. Use wet hands to spread one-sixth of the rice over the nori sheet, leaving a 3cm-wide border along the edge furthest away from you.
· Place salmon and avocado along the center of the rice. Hold filling in place while rolling the mat over to enclose rice and filling. Repeat with remaining nori, rice, salmon and avocado.
· Use a sharp knife to slice sushi width ways into 1.5cm-thick slices. Place on serving dishes with soy sauce, wasabi and pickled ginger, if desired.
There is also an option where you don’t necessarily have to prepare your own gluten free snacks since you can easily get ready made ones.
- Ener-G Foods Pretzel Rings.
- Foodshouldtastegood Multigrain Tortilla Chips.
- Glutino Pretzel Twists Snack Packs.
- KIND bars
- Chex Cereals
- Schar Gluten Free Snack Crackers
- Pirate’s Booty
- Graze Boxes
Don’t let gluten intolerance limit your way of life. Live a normal life with these options of scrumptious alternatives to the process snacks in the grocery store.
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