Following a gluten-free diet might be easy at home, but what happens when you’re away, or flat out at work? You might be between meetings, on holiday or shuttling your children around. Here we share how to stick to a gluten-free diet when you’re on the move.
Oats do not contain gluten, however they can be contaminated when grown in close proximity to other cereal crops. For that reason it’s vital to buy oatcakes labeled ‘gluten-free’. Two oatcakes contain just 90 calories – which means you can spread them with a gluten-free peanut butter without guilt (that’s just 184 calories in total). Brimming with mood boosting B vitamins plus cholesterol-lowering beta-glucans, oatcakes are the ideal snack to get you through a busy period. Plus, the soluble and insoluble fibre in oatcakes will keep you regular – something that can sometimes be an ‘on-the-go’ challenge.
Hemp and Cacao Energy Balls
Home-made energy balls can be great portable snack for a busy day. Try mixing the following ingredients in a food processor: one cup of cashews, one cup of pitted dates, one tablespoon of honey, ¼ cup of hemp protein and ¼ cup of cacao nibs. Shape into balls and refrigerate for 30 minutes. Hemp is one of the best plant-based protein sources and is easily digested and assimilated. It also contains edestin, a form of protein most similar to that of the human body and which is only found in hemp. If you’re travelling, take a bag of hemp protein with you and add a nutritional scoop to your morning smoothie or juice.
Chickpeas might be the most ancient form of fast food. Travel through the Middle East and you will routinely be welcomed at restaurants with a bowl of hummus, while in India chickpea-flour pancakes are a popular choice for on-the-go breakfast. So what are the health benefits of these gluten-free legumes? Chickpeas are a good source of healthy protein, fibre and minerals like folate. Pack a few bags of dry roasted chickpeas to avoid scoffing on crisps on your commute.
How many holiday meals out involve some variation on pasta or pizza? To avoid being limited to salad at every meal, pack some gluten-free pasta with you. Rice, amaranth or pasta made with corn are all good options but black bean spaghetti wins the health contest. Packed with 22 grams of protein and 10 grams of fibre, black bean spaghetti is a nutrient powerhouse. Plus a bowl of black bean pasta will give you the magic ‘second meal’ effect, whereby the beans blunt the glycemic response (read sugar spikes) of the next meal you eat.
Wondering if you should go gluten-free? Take our quiz to help you decide.
Shop our Food & Drink range.