The Best Crispy And Crunchy Gluten Free And Dairy Free Snacks
Lets start with the snackiest type of snack: the crispy/crunchy category. Nothing is more satisfying when you need a nosh than feeling that satisfying crunch between your teeth! Thankfully there are tons of options in this category that are naturally dairy free and allergy friendly. Here are a few.
Should You Follow A Gluten
There are many books out there promoting following a gluten-free diet to lose weight. I actually dont believe it was just cutting out the gluten and dairy that prompted such a weight loss for my daughter. I think cutting out so many processed foods, too, has been a big reason Kelly and I have lost so much weight. As Ive mentioned weve become more and more sensitive to gluten and cross-contamination and because of this had to eliminate so many processed foods from our diet. I think that may clearly explain my weight loss. Because for me, losing any weight at all, is just about a miracle! Thank goodness for small miracles!
The Reason That This Anti
In order to help COMBAT that chronic inflammation, we need to first make some MAJOR lifestyle changes . Oops, Im failing at that.
We also need to MAXIMIZE certain nutrients in our diet, such as omega 3 rich foods , anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?
I know, youre probably now wondering but why a dairy-free Anti-inflammatory meal plan? Doesnt cultured dairy do wonder for the gut? YES, it SURE does! Grass-fed dairy thats rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty!
But heres the thing, if you are under that chronic inflammation and stress, then you might also be experiencing digest issues and food intolerances. Any food can be inflammatory if your body comes to see it as an invader under chronic inflammation. Which may include dairy, casein, and lactose included! Hopefully, its a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.
No no, dont be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.
Test, rest, reset! YES!!
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Friday: Instant Pot Teriyaki Chicken
Servings: 6
21 Day Fix Container Counts per Serving: 1 Red, 1/4 Purple, 1/2 tsp, 2 sugar teaspoons
Weight Watchers Blue Plan Points : 5
Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, Id love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me or find/tag me on Instagram thefoodieandthefix
The Best Gluten Free And Dairy Free Snacks
So, I had a baby. And for all the warnings I got about adjusting from one kid to two, the development I was least prepared for was colic and reflux. But here we are, 8 months later, with a baby who is finally more comfortable but only because I have eliminated dairy and soy from my diet .
While elimination diets are nothing new to me, dairy is the one common allergen I dont have a lot of experience working around. I cut it out very briefly, around the time I started A Clean Bake, but have been happily cohabitating with cheese ever since.
So its been a learning curve, to say the least!
Tired nursing moms know that nothing is more important than snacks, and thats why Ive put together this list of the gluten free, soy free, and dairy free snacks that I have been relying on to get me through the day lately.
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What Is A Gluten And Dairy
A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.
Healthy Fats Like Avocados And Coconut
There are a few healthy fat options that are a great addition to your gluten and dairy-free diet. Healthy fats fill you up and keep you satiated for longer. In addition to nuts and seeds, I love avocados and coconut for this purpose in my diet.
Plain avocados can be eaten on their own, made into avocado pudding, added on top of your favorite Mexican dishes, or stuffed with eggs or beans for a quick and easy lunch idea. Guacamole is another delicious healthy fat you can make at home or find at the store always read ingredient lists!
Coconut is awesome in all forms in a dairy-free diet. I use coconut oil, coconut milk, coconut flakes, and coconut cream in a variety of ways almost daily.
I add them to smoothies, in baked goods, and desserts of all kinds for healthy fat that is creamy, filling, but is also dairy-free.
With these naturally gluten and dairy-free foods, you can see that even if you only had to live off these alone, youd never get bored. There are so many options at the foundational level of this diet, that once you get the hang of the basics, adding alternatives on top of these make it even more interesting.
I hope that youve found this post valuable if youre just getting started on a gluten and dairy-free diet. And if you found it useful, Id love for you to share it on or .
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Chickpea Puffs Or Sweet Potato Chips
Both have a little more nutrition and staying power than regular corn or white potato-based snacks! My older son loves vegan white cheddar Hippeas, and I really enjoy Jacksons Honest sweet potato chips. Spudsy makes a variety of sweet potato snacks that are also fantastic. My favorite are Cinnamon Churro Sweet Potato Puffs.
There are tons of other options out there check Imperfect Foods, Whole Foods, Amazon, Thrive Market, or the natural foods aisle of major supermarkets.
Chips Crackers & Salty Snacks
- Siete Foods grain free tortilla chips and queso This is literally the best dairy free queso Ive ever had! You can if you cant find them in store.
- Biena vegan ranch chickpea puffs and some of their roasted chickpeas: dark chocolate, cinnamon crunch, habanero, BBQ, sea salt, honey roasted, and rockin ranch
- Apple chips Technically these are sweet and not salty, but theyre a chip so I guess Ill include em here? I love these apple chips for snacking or for making homemade versions of a Panera fuji apple chicken salads, which can easily be made gluten free and dairy free at home.
- These are super crunchy but I like that about em. Theyre great for random solo snacking, or topping with tuna for a more substantial snack.
- Glutino Pretzels These are great when youre craving a salty snack but you can also use them in your own homemade trail mixes. Or, grab some of these and dip them in a dairy-free chocolate dessert hummus.
Also Check: Vegan Gluten Free Meal Plan
Why You Should Avoid Gluten
Gluten intolerance affects approximately 18 million people, or 6 percent of the U.S. population, according to 2013 information provided by the Center for Celiac Research and Treatment. Celiac disease â a serious autoimmune disorder caused by ingesting gluten â is believed to affect around 1 in 131 people or 1 percent of the population in the United States. Eliminating gluten from the diet takes effort and vigilance, as in addition to avoiding wheat, rye and barley, you will need to remove “low gluten” grains, like spelt and kamut, from your diet, as well as avoid most processed foods since they may contain hidden gluten in their ingredients like caramel color, baking powder, citric acid and numerous others, according to Dr. Amy Myers, an expert on the gluten-free lifestyle.
Health Benefits Of Dairy
Milk and dairy foods in moderation can be healthy to the larger population who does not suffer with related allergies or sensitivities. For these individuals, milk and dairy foods can be a source of calcium and vitamin D, as well as other proteins and essential nutrients.2 Further, the American Heart Association recommends 2-3 servings of fat-free or low-fat milk for adults and children, and 3-4 servings for teenagers and older adults per day.3 However, for those who cannot consume dairy-based products, the alternatives can still provide many of these benefits, and these benefits can also be provided through dietary supplements or more diversity in the diet.
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Salmon Pops With Piquant Dill Sauce Recipe
The salmon pops are a big hit at any dinner party, especially for the diet savvy. The best part, this delightful appetizer will accommodate most diets. This is a naturally gluten-free recipe and is keto-friendly. If you are looking for a light lunch idea, serve the salmon pops over a salad, such as this zesty cabbage and fennel citrus salad
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Why Follow A Dairy
Well, let me explain.
You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.
But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.
You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.
On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.
Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.
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Why Go Gluten Free
Gluten has been a big target for the dietary and wellness media for a few years, but who actually is at risk and should be avoiding products containing gluten? Should everyone? There are two main groups that are negatively affected by gluten: those with Celiac Disease and those with Non-Celiac gluten sensitivity.
Celiac Disease
Celiac disease is an autoimmune disorder and the most severe form of gluten intolerance, affecting approximately 1% of the population. As an autoimmune disorder, the body attacks itself, specifically ingested gluten, which damages the lining of the gut, causing nutrient deficiencies, anemia, and severe digestive issues.
Non-Celiac Gluten Sensitivity
Those who face issues of gluten sensitivity but do not test positive for Celiac disease are a part of a group known as non-Celiac gluten sensitivity. Research is limited in the number of individuals affected, but estimates consider up to 13% of the population could fall within this group. Symptoms of non-Celiac gluten sensitivity include diarrhea, stomach pain, tiredness, bloating, and depression. Non-Celiac gluten sensitivity is not yet fully explored, but it is hypothesized that some individuals who fall into this category may suffer gluten sensitivity symptoms due to other causes and/or conditions.
What Kathleen Zelman Mph Rd Says:
Does It Work?
A gluten-free diet is key for people who have celiac disease or a gluten intolerance, but there is no evidence to support it as a weight loss diet.
If you cut out gluten-containing grains and dont replace them with gluten-free grains, though, youâll lose weight by cutting calories. Removing all grains from your diet is not recommended.
Is It Good for Certain Conditions?
A gluten-free diet is intended for people who have a diagnosed intolerance to gluten. Otherwise, itâs not recommended for any other conditions.
If you think youâre gluten intolerant, talk to your doctor about proper testing and diagnosis before you attempt to go on a gluten-free diet.
The Final Word
Highlighting the importance of the gluten-free diet and raising awareness about gluten intolerance and celiac disease are the greatest contributions of the G-Free Diet.
But take note: There is nothing magical about eliminating gluten that will improve your health or boost your weight loss unless youâre intolerant to gluten.
Gluten-free products can be higher in calories, sugar, fat, and carbs than products that contain gluten, which could lead to weight gain. Be sure to check labels.
Hasselbeck, E. The G-Free Diet: A Gluten-Free Survival Guide, Center Street, 2009.
Celiac Disease Foundation: âWhat is Celiac Disease?â
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Chopped Apple Sprinkled With Cinnamon
Chopped apples with cinnamon is a tasty treat. Adults can use a fork, but some kids may be intrigued by presenting familiar foods in new ways and be excited to pick up small bites.
The cinnamon makes this healthy treat reminiscent of a baked apple dessert. And, as a bonus, cinnamon helps keep blood sugar stable.
Other Skin Conditions May Improve Too
Thereâs no scientific evidence to back up claims that dairy aggravates skin conditions. That said, some people with eczema and psoriasis report fewer symptoms after they cut back or completely eliminate dairy.
In general, when skin is acting up, a nutritionist may recommend an elimination diet to help pinpoint the offender. Dairy is considered one of the most common food allergens , and is usually one of the groups excluded in such a diet. After a few weeks, food groups are added back to see which one is triggering inflammation.
The bottom line: Cutting out dairy isnât a guaranteed fix for those with psoriasis and eczema. But if youâre experiencing a sudden flare of symptoms, it may be worth trying an elimination diet to find out if a particular food is to blame.
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Food Items Which Can Be Gluten
Whilst eliminating gluten might appear just like a daunting project but there are plenty of healthful meals which can be free of gluten, a health proteins. For example, barley as well as wheat grass are not contaminated with gluten, but the seeds of these plants may contain gluten if harvested improperly or processed. Despite the fact that there are various grains which are gluten-totally free, you could have visit specific stores to locate these cereals. Make sure to read the list of ingredients before you purchase.
Fresh and freezing fresh fruits are gluten-free and fresh fresh fruits is additionally by natural means gluten-free. processed, frozen and However fruits can include gluten. Be sure you look at the labeling simply because specific frosty potatoes arent. Other liquids are gluten-free, like wine. The amount of gluten in red wine should never go over 20 % for every mil in line with the Drug and Food Supervision. Based on the School of Chi town Celiac Sickness Middle suggests avoiding fermentation of vino in barrels that are lined by wheat or grain paste.
Nothing Turns Your Day Around Like A Healthy Snack
Even if youre not a nursing mom, we all have our reasons for being hangry. I have been surprised by how challenging it is to find quick and healthy snacks that dont contain dairy. But thats why I compiled this list! So I could have lots of ideas and inspiration at my fingertips, even in my sleep deprived brain fog.
I hope this helps you, too!
This post may contain affiliate links, which means that A Clean Bake receives a small commission from your purchase at no additional cost to you. All proceeds are used to continue to bring you delicious, healthy recipes. Thanks for supporting A Clean Bake!
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Delicious Gluten And Dairy Free Meal Ideas
If youre lactose intolerant and have celiac disease, youve probably been eating gluten and dairy-free for quite some time, and you have your go-to meals and snacks that get you what you need and hopefully offer some variety. However, there are some dishes and meals out there that you might not have heard of, or have simply never crossed your mind. Take a minute to read through these meals and revisit the variety of your meal selection, you might uncover something new or that you havent tried in a while.
