Gluten-free snacks for runners

A couple of weeks ago I wrote an article on various gluten-free grains to help prevent you from getting stuck in the rut of eating only corn and rice. This week I want to share with you some great, gluten-free, pre- and post-run snack options that can be purchased on the go or made ahead of time.

If you’re a gluten sensitive runner, having quick and easy snack options readily available is important because you don’t have the freedom to just grab a bagel before your morning run. Grabbing a quick gluten-free breakfast or a snack takes a little more planning and forethought.

Here are six gluten-free snack recipes and a few gluten-free options you can purchase at the store to inspire variety in your diet and give you more time to run by reducing the time you spend thinking about food:

Gluten-free snack recipes

Keep this list of snacks and yummy recipes handy. If you are striving for a gluten free diet and want to stay energized for your runs in the midst of a busy schedule, any of the ideas in this article will assist you in your goal. Print a couple of copies and place them in your cookbook, or better yet, on your refrigerator!

Homemade Hummus

Ingredients
2 garlic cloves
1 can organic garbanzo beans, 1/2 the liquid reserved
4 T lemon juice
2 T tahini
1 tsp salt
black pepper to taste
2 T olive oil
**optional flavors: roasted red peppers, sun dried tomatoes, spinach and artichoke.

Directions
In a blender, chop the garlic. Pour garbanzo beans into blender, reserving about a tablespoon for garnish. Place lemon juice, tahini, chopped garlic, *optional flavoring,* and salt in blender. Blend until creamy and well mixed.
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with reserved garbanzo beans.

Greek Quinoa Salad:

Ingredients
1 c dry quinoa
2 c water or broth
2 c sliced grape tomatoes
1 cucumber, peeled and chopped
1/2 c sliced olives
3/4 c feta cheese
1 1/2 T extra virgin olive oil
1/2 lemon, juiced
1 tsp dry oregano
1 tsp salt
1/4 tsp black pepper

Directions
Combine the water and quinoa in a medium-sized pot and bring to a boil. Reduce heat to simmer and let cook for about 15 minutes, or until the quinoa has absorbed all of the water. Fluff with a fork and set aside to cool. In a large bowl, combine the sliced tomatoes, olives, and cucumber. Add quinoa and spices and mix well. Drizzle olive oil and lemon juice on top and add feta cheese. Toss everything together.

Homemade GF Pita Chips

Ingredients
1 1/2 tsp garlic granules
1 tsp onion powder
2 tsp oregano
1 tsp paprika
3/4 tsp fresh ground pepper
1/2 tsp salt
1–2 T olive oil
6 GF-pita breads (6 inches)

Directions
Preheat oven to 400°F.
Mix the garlic granules, onion powder, oregano, paprika, salt, and pepper in a small container. One at a time, brush the pita breads with olive oil, cut into 8 wedges (same pattern as cutting a pie or a pizza). Kitchen shears makes this step easy. Arrange the pita wedges in a single layer on a baking sheet, and sprinkle with the seasoning mix. Bake in a 400°F oven for 7 to 10 minutes.

GF Berry Granola

Ingredients
1/4 c raw pumpkin seed
1/4 c raw sunflower seed
1/3 c raw honey
2 T brown sugar
2 T warmed coconut oil
1 tsp ground cinnamon
1 1/2 tsp vanilla extract
1/4 tsp salt
1/8 tsp ground cardamom
2 c rolled quinoa flakes
1/4 c toasted wheat germ
1/3 c dried blueberries
1/3 c dried cranberries

Directions
Preheat oven to 325°. Place pumpkin and sunflower seed on a baking sheet lined with parchment paper. Bake at 325° for 5 minutes. Cool seeds in pan on a wire rack. Combine honey and next 6 ingredients in a medium bowl. Stir in toasted seeds, quinoa flakes, and wheat germ. Spread mix in a single layer on a baking sheet lined with parchment paper. Bake at 325° for 25 minutes or until lightly browned, stirring every 10 minutes. Remove from oven; cool granola in pan on a wire rack. Stir in dried blueberries and dried cranberries. Store in an airtight container. ** Let this granola recipe become your own. Replace the seeds with your favorite nuts. Try maple syrup or molasses instead of brown sugar or honey. Use ginger instead of cardamom, or use both. Use a mix of quinoa and rice flakes. Instead of cranberries, use dried bananas, apples, or pineapple. The options are endless with granola. Experiment until you find your favorite combination.

Homemade Nut & Seed GF Energy Bar

Ingredients
1 c organic puffed rice or gluten-free rolled oats
1/2 c organic sesame seeds
1/2 c organic shredded or flaked coconut
1/2 c hazelnuts
1/2 c diced dried apricots
1/2 c diced dried pitted dates
1/2 c raw almonds crushed
1/2 c organic raw pumpkin seeds
1/2 c almond meal
3/4 c organic tahini
3/4 c raw honey

Directions
Put all of the dry ingredients in the food processor and just pulse until broken down but still of a rustic consistency. Measure out the tahini and honey exactly. Melt the honey slightly, and then mix with the tahini. Pour into the dry mixture and mix together. Gradually add in just as much of the almond meal as needed to bind together. If the mix is too wet, it will not set. Spread the mixture out onto a baking dish and allow it to set in the fridge for one hour. Cut into the shape of a bar or square and enjoy!

Multigrain GF Strawberry Muffins

Ingredients:
2 1/2 c Pamela’s Baking & Pancake Mix
2 T organic brown sugar
1/2 tsp fine sea salt
1/4 tsp ground nutmeg
2 large, organic, free-range eggs, beaten
1/4 c (one stick) melted organic butter
1/2 c pure maple syrup
1 T bourbon vanilla extract
3/4 to 1 c vanilla coconut milk
1 1/2 c fresh organic strawberries, washed and diced

Directions
In a large mixing bowl, whisk together the dry ingredients. Add in the beaten eggs, butter, maple syrup, and vanilla extract. Beat to begin combining. As the batter is coming together, start pouring in the milk and mix until almost puffy. Stir in most of the strawberries by hand, using a wooden spoon (reserve a portion of the strawberry pieces for the tops). Spoon the strawberry muffin batter into the twelve lined cups. Stud the tops with strawberry pieces. Bake in the center of a pre-heated oven for 25 to 30 minutes. Cool the pan on a rack for five minutes, then turn out the muffins to continue cooling on a wire rack.

Gluten-free snacks for runners you can grab at the store

If you are completely gluten intolerant, be sure the packaged items you purchase from a store claim “gluten free” or GF. If you are only gluten sensitive, often you can have items that do not claim to be gluten free but are not made with any products containing gluten. Be sure to listen to your body, noting signs of discomfort after you eat something new to know if it agreed with your system or not.

• Organic Corn Chips & Salsa

• Nut/Seed Crackers, Pre-cut Veggies, or Falafel chips + Store bought Hummus

• Gluten Free Pretzels, baby carrots, and/or celery + Justin’s nut butters

• Peanut butter is a staple in most homes, but try almond butter, hazelnut butter, or sunflower seed butters to mix up your diet and add in different nutrients!)

• Pre-Cut & Washed Veggies

• Beef Jerky

• Cottage Cheese

• Popcorn

• String Cheese

• Rice Cakes

• Kale Chips

• Roasted & Salted Nuts and Seeds

• On the Sweeter Side:

• Pre-mixed Dried Fruit & Nut Mixes

• Gluten-Free Granola: Enjoy Life, Two Moms in the Raw, Udi’s

• Gluten-Free Bars: Kind, LaraBars, Bumble Bar, Pure Organics, NuGo Bar, Raw Revolution, Enjoy Life, Think Thin

• Organic Yogurt Cup

• Pear + Almond Butter

• Apple + Peanut Butter

• Fruit Leather

• Dry Cereal

Gluten-free snacks you can make ahead of time

If you have the time to plan ahead and prepare your snacks at home, go for it. Almost everything you make at home will be healthier and cheaper than what you might pick up at the store. Here are some easy snack ideas to keep you satisfied throughout the day!

• Hard Boiled Eggs

• Organic Cream Cheese rolled up in a Turkey Slice

• Jicama cut in strips sprinkled with lime juice & cayenne pepper

• Turkey and Cheese wrapped in Lettuce

• Tuna Salad with GF crackers

• Left-Over Soup

• Home-Cut Veggies, GF Crackers or chips w/ Homemade Hummus* or Nut butter

• Gluten Free Pita Chips*

• Quinoa Salad*

• Sweat Treats

• Mix your own Dried Fruit & Nuts

• GF Nut & Seed Energy Bars*

• GF Granola*

• GF Muffins*