PWO-gluten free/dairy free/soy free......

Discussion in 'Diet, Nutrition and Supplements' started by Cathybiker, Nov 29, 2012.

  1. Cathybiker

    Cathybiker New Member

    Hi All,
    I know there is a HUGE thread on PWO options. Unfortunately, due to celiacs disease as well as colitis, I can't do wheat, corn, barley, cane sugar or dairy so my options are extremely limited :yucky:. My puffed rice with my protein powder shake is getting old! Any ideas??
  2. Inatic

    Inatic Ya Gotta Wanna! Moderator

    Rice cakes. Oatmeal. Cream if rice. Potao of some sort. Can you do Ezekiel toast? I have all the choices in the world but tend to stick to those.
  3. Inatic

    Inatic Ya Gotta Wanna! Moderator

  4. runningjoy

    runningjoy Member

    can you tolerate gluten free oats? i eat a bowl of them with protein powder mixed in. i use optimum nutrition egg white..mmmm it's good.

    Here are some other ideas that i copied from a PWO list i compiled from all my readings...maybe some of them will help you...:

    -gluten free angle food cake

    -egg white french toast

    Chocolate chip quinoa flour pancakes:
    28 grams of quinoa flour, 1/4 tsp baking powder, 1/8 tsp baking soda, 1/4 tsp vanilla extract, 10 grams egg whites, remainder of carbs from chocolate chips, mix and cook in a skillet with coconut oil cooking spray. Topped with WF calorie free pancake syrup....YUMMY!!!

    3 york peppermint patties. i just LOVE those. for 3 it is 150 cal, 3g fat, 33 g carbs.

    -Rudi's GF bread toasted makes a fantastic vehicle for a banana
    -Van's GF waffles

    Glutino strawberry breakfast bar cal140 c:30 f:2 p:2

    Oatmeal Chocolate Cookie

    20g old fashion oats
    15g Chocolate protein powder
    1g Sugar-Free Fat Free Dutch chocolate pudding mix

    -gluten free Chocolate Chex

    -egg white burrito

    Clean Oatmeal Cookies
    Makes 3 servings

    100 grams (or 1 medium) mashed banana
    1/2 C + 3 Tbls uncooked oats
    2 tsp pure vanilla extract
    1/8 C whole wheat flour
    1 tsp baking powder
    1 tsp baking soda
    2 Tbls stevia in the raw (or other calorie free sweetener)

    Preheat oven to 375 degrees. Prepare cookie sheet with cooking spray. Combine all ingredients and drop by spoonfuls. Evenly divide into three cookies.

    For macronutrients, each should weigh 60 grams uncooked or 53 grams cooked.

    Per Cookie: 125 calories, 26 grams carbohydrates, 1 gram fat, 3 grams protein, 4 grams fiber, 6 grams sugar

    Lemon Almond Biscotti- Awesome PWO carb!
    I am a lover of sweets, especially cookies (I mean who isn't?). Finding a low-fat cookie for my PWO meal is next to impossible so instead I made my own biscotti to satisfy my cookie cravings and I have to say, they're a keeper! It's also ideal for a gluten-free diet because you grind up your oats to make oat flour.
    I modified Jamie Eason's "Orange Almond Biscotti" recipe because I had lemon extract on hand. So here's the scoop:

    - 2 cups of oat flour (just blend your oats to a fine consistancy)
    - 1 cup Stevia in the raw or real sugar if you prefer (hey, it's post workout!)
    - 1 TBSP lemon extract
    - 1 TSP baking powder
    - 1/2 TBSP almond extract
    - 4 egg whites
    - 4oz baby food-applesauce
    - 1/4 tsp salt

    Preheat oven to 350 degrees.
    Mix dry ingredients (oat flour, baking powder, salt) together in a large bowl.
    Mix wet ingredients (egg whites, Stevia, almond extract, orange extract, baby food applesauce) together in a medium bowl.
    Add wet ingredients to dry ingredients and mix together.
    Spray baking sheet with a non stick butter spray and spread mixture on sheet.
    Bake for 20 min on middle rack.
    Remove biscotti from oven and let cool for 10-15 minutes.
    Cut dough down the middle and cut into about 13 slices.
    Bake in oven for another 15-20 minutes.
    Makes about 26 cookies.

    (1/2 stevia and 1/2 sugar = 108 c. 4g protein and 22g carbs)

    -gluten free graham crackers
    -gluten free animal crackers
    -gluten free pretzels

    1/2 c oats
    1 scoop vanilla whey
    1/2 oz raisins
    4 splenda
    1 tsp cinnamon
    4-5T water
    mix together, it should be a very thick consistency. I use a  square 20 0z Ziploc brand plastic bowl. Microwave 1.5-3 minutes on 60 % power( all microwaves are different).. wallah! Huge "clean" Crunchy Oatmeal Raisin Cookie!!!

    Pretzels : (use gluten free dough) you can buy frozen bread dough, let it rise (they give directions) Then shape it into pretzels.
    Boil 2 qt of water with .5 c of baking SODA.
    drop the pretzels in the lightly boiling water /cook for about 15 sec.
    Put on to a tray with salt or lightly spay.
    bake for about 10-15 min.
    • Like Like x 1
  5. Cathybiker

    Cathybiker New Member

    I can't do Ezekiel bread or popcorn. I had cut out gf oats but am thinking of trying them again. thanks so much for your ideas! I've never tried cream of rice, will look into it.
  6. Cathybiker

    Cathybiker New Member

    Thanks so much. Great ideas here. I will look into the Van waffles...where do you get the Angel Food Cake? That sounds terrific. I haven't found the GF chocolate chex here yet but will check Whole Foods for those. Sounds YUMMY!!
  7. erinmajor

    erinmajor New Member

    I think that Ezekiel bread has gluten in it...
  8. Inatic

    Inatic Ya Gotta Wanna! Moderator


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