Whether you have celiac disease or a gluten sensitivity or you’re just looking to adopt a healthier diet by cutting out wheat-based foods, there are plenty of tasty snacks you can enjoy. Though foods like chips and candy are technically gluten-free and yummy, they are not exactly nutritious choices. If you have time to spend in your kitchen, there are loads of recipes available, but for those busy days when you barely have a moment to stop and catch your breath, grab-and-go treats are always handy to keep in stock. Check out some of these options the next time you’re feeling a little peckish:
When you’re in a rush, you don’t have time to spread peanut butter on celery stalks or whip up a fruit salad. Nuts are a prime option, as they contain all sorts of vitamins and antioxidants. Plus, choices like almonds and walnuts can help lower your cholesterol, reduce your risk for illnesses like cancer and heart disease, and help you control your weight, according to Everyday Health. Pumpkin and sunflower seeds are also great foods to crunch on. You can eat them plain, lightly salted or flavored – just beware that the flavoring often used on these snacks can be high in sodium and other unhealthy ingredients, so eat these in moderation.
If you have just a little extra time time, you can season your own seeds. The Oprah website suggested whisking together an egg white with any of your favorite spices, such as cayenne, chili powder, garlic or cinnamon. Toss a cup of seeds in the spicy liquid and then bake them on a baking sheet for 10 to 12 minutes at 375 degrees. You can double or triple the recipe, and then bag up individual servings that you can snatch as you run out the door to work in the mornings.
Most wraps and tortillas are made from flour, but not all are off-limits when eating gluten-free. The Oprah website pointed out that there are wraps made from alternative grains that don’t include gluten, so you can still enjoy roll-ups. These require a bit of preparation, but you can make some in big batches and freeze them, especially breakfast burritos. Others can be made the night before so they’re ready to go in the morning.
If you want an extra healthy breakfast wrap, scramble some egg whites and add in chopped peppers, onions and mushrooms. Sprinkle some of your favorite low-fat cheese on the tortilla and then scoop a small portion of the scramble over the top of the cheese. Fold the tortilla up however you prefer and then wrap tightly in foil. Make as many as you can with the scramble you whipped up, and then freeze the burritos inside plastic baggies. You can pop the whole package right into the oven for about 10-15 minutes, until warmed through, at 375 or 400 degrees, or just throw the wrap in the microwave.
Other wrap options include veggies and hummus, chopped salads, chicken or tuna salad with tomato slices, and deli meats and cheeses – the sky is the limit for what you can create.
Most sweets are chock full of gluten, such as cakes, cookies and brownies, but the best ingredients in these desserts are not loaded with gluten. Chocolate is a delicious snack at any time of day, and dark chocolate contains loads of antioxidants and has numerous health benefits. Everyday Health suggested smearing some organic, low-sodium peanut or almond butter between two pieces of dark chocolate. You can freeze them to avoid a gooey mess, or make each tiny, sweet sandwich one by one as you snack. If you choose the latter option, just make sure you don’t accidentally eat too many!