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Column 11, November 2008
Gluten Free Diets - Part 2 – Practical ideas for active people
In last months column I discussed Coeliac Disease and gluten sensitivity in New Zealand – why people eliminate gluten, diagnosis of gluten intolerance or sensitivity, symptoms, where to get further information, and how to read labels for gluten containing ingredients.
If you are considering following a gluten free diet, but have not been diagnosed as gluten intolerant, I would suggest reading this article first.
This month I want to focus on the gluten-free foods and meal ideas that CAN be included in a gluten free diet.
The need for high carbohydrate gluten free alternatives for active people
Carbohydrate is the muscles preferred source of fuel during high intensity exercise, such as running. We can only store a limited amount in the muscles and the liver (as glycogen).
Once these stores have been depleted (though prolonged, intense exercise, or poor nutrition) we feel exhausted, and have to reduce our training pace, as our muscles switch to the slower burning fat as a fuel. This is commonly known to runners as ‘hitting the wall’.
Gluten is a protein that is found in many carbohydrate-rich grains e.g. wheat, rye, barley, oats and triticale. If we were to eliminate these foods without substituting them with carbohydrate-rich, gluten-free alternatives, our ability to train and perform would be severely affected.
So I have listed a few carbohydrate containing, gluten-free meal ideas below.
Breakfasts
- Gluten-free toast (>4g fibre/100g) + poached eggs, grilled mushrooms / tomatoes / eggplant / onion or plain tuna / avocado / tomato
- Quinoa or polenta porridge made with banana, dried fruit and yoghurt (*see my favourite recipe below)
- Homemade baked beans – brown onions in a small amount of oil, and add tinned cannelini beans, and tinned tomatoes for a quick alternative to using dried beans.
- Smoothies made with fruit, low fat yoghurt, frozen berries and milk
- Pancakes made with gluten-free flour, topped with fruit and low fat ricotta
- Homemade cereal – mix your choice of millet, rice flakes, amarynth with dried fruit, chopped nuts and top with fresh fruit, milk or yoghurt
Lunches
- Gluten free toast with lean left-over meats and chutney (check label), lettuce and tomato
- Chicken salad with hummus
- Baked kumara or potato stuffed with lite cream cheese, ham and pineapple
- Gluten free pasta with low fat bolognaise sauce (freezes well) and salad
- Homemade lentil and vegetable soup with gluten free roll
- Salmon and avocado sushi
Dinners
- Chicken, tomato and chickpea curry (*see my recipe below)
- Stir-fried chicken/beef or pork with vegetables and rice noodles
- Ham and tomato frittata with salad
- Pan-fried fish (coat in chick-pea flour) with baked kumara wedges and salad
- Salmon risotto (see www.healthyfoodguide.co.nz)
Snacks
- Plain rice or corn thins with tuna/lemon juice/avocado/tomato or cottage cheese/tomato relish (check label)/sliced tomato
- Slices of apple and reduced fat cheese
- Yoghurt and fruit
- Dried fruit and nuts
- Gluten-free muffins (mixes available in most supermarkets)
- Roasted chickpeas (e.g. Mother Natures or roast your own)
Gluten-free nutritional supplements
For those who are doing more than an hour of intense training, specially designed drinks, gels, electrolyte powders and bars are useful to address fluid, carbohydrate and electrolyte losses.
This is a huge topic on its own, but I have listed a few of the gluten-free options available in New Zealand.
Gluten-free sports drinks
- Horleys Replace – orange/mango & raspberry, not lemon/lime (supermarkets)
- Leppin Enduro Booster – www.leppin.co.nz
Gluten-free gels
- Leppin Squeezy
- Carboshotz
- PowerBar Gels
- Gu Energy Gels
Gluten-free electrolyte replacement
- Nuun - www.nuun.com
- Gatorlytes
Gluten-free sports bars
I am yet to find a bar tailored to endurance sport that is gluten-free. Most endurance athletes do however like to eat during long sessions.
In this case, they could trial the gluten-free bars below. Be aware that these bars have a higher fat content than sports specific bars, and may be more difficult to digest.
They do not contain key electrolytes either, so a sports drink or electrolyte powder and water should be used in conjunction.
- Larabars (health food stores)
- Cliff Nectar Bars (health food stores)
Alternatively, try my:
- Carob, fruit and nut balls (*see my recipe below). Press into a dish and cut into bars if preferred.
My recipes for you...
Quinoa, prune and banana porridge
Mix:
- 30g ( ~ ¼ c) Quinoa Flour (health food store)
- 30g Prunes (or dates), chopped
- ½ Banana, chopped
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- 1 Tbsp LSA mix (linseed, sunflower, almonds)
- 1 c water
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Method:
Microwave 2 mins, stir, then microwave a further 2 mins. Top with ½ c BioFarm Organic Bush Honey Yoghurt…. Yum! This breakfast should keep you full for hours! 400 calories per serve (includes yoghurt).
10 minute Chicken, tomato and chickpea curry
Ingredients:
- ½ onion, chopped finely
- 2 cloves garlic, chopped finely
- ½ tsp paprika
- 1 level tsp curry powder
- 1 tin Pams chickpeas, drained and rinsed several times
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- 1 tin Chop Chop Chicken, plain
- 1 tin Pams tomatoes
- 1 tbsp Watties lite tomato sauce
- 1 rounded tsp chickpea flour, mixed into paste with a little water
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Method:
Brown onions and garlic in oil. Reduce heat and add spices and remaining ingredients. Stir well. Heat through and serve. Top with plain yogurt and salad.
Don’t be put off by tinned chicken, its 100% lean chicken breast with no nasty additives. Serves 2 as a meal (376 calories each), or 3 as a snack (251 calories). This recipe also freezes well.
Carob, Date and Almond Balls
Ingredients:
- 100g Dates
- 60g Dried Apricots
- 20g Unsweetened Carob Powder (at health food stores)
- 40g Desiccated Coconut
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- 50g Quinoa Flakes (at health food stores)
- 10ml Lemon Juice
- 150g Raw Almonds
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Method:
Blend all ingredients except almonds in a sturdy blender until the mixture starts to bind. Add nuts and blend for approximately a minute, until the nuts are in small enough chunks to form a ball.
Do not over blend, or the mixture becomes oily. Roll into 12 balls and store in the fridge. 152 calories per ball.
For more information on gluten-free recipes and tips, check out: www.healthyfoodguide.co.nz
Enjoy!
Marnie Oberer
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