Wheat, Dairy and Gluten-Free Snacks

Many snacks are available to those who are trying to accommodate a diet free of gluten, wheat and dairy. A increasing number of packaged snacks are available to accommodate people with all three food intolerances. Items in this category are generally made of fresh or dried fruit, nuts, seeds, popcorn, vegan dark chocolate, soy and natural gelatins. One positive result of avoiding foods containing wheat, dairy or gluten is that a person ends up with a nutrient-dense diet. Add this to my Recipe Box.

Read Labels Carefully for Hidden Allergens

When purchasing pre-packaged snacks, it is important to carefully check the list of ingredients for possible allergens. Some items might contain gluten but call it something else, such as dextrin. Also, many people who are sensitive to wheat and gluten are also sensitive to oats. People on dairy-restricted diets need to look out for words like whey, casein and rennet in addition to other recognized names for dairy.

Seaweed Nut Crunch

This recipe and the one following are taken from "The Hip Chick's Guide to Macrobiotics" by Jessica Porter.

1/3 cup corn oil

1/2 cup maple syrup

1 cup sliced almonds

1 cup sesame seeds

6 sheets nori seaweed, torn into little pieces

1 tsp. shoyu

Preheat oven to 350 degrees. Pour corn oil and maple syrup into a large skillet. Bring to a frothy boil and add sliced almonds, stir and add sesame seeds and nori pieces. Sprinkle in shoyu. Continue stirring until everything is coated. Pour into one layer on a baking sheet. Bake for 10 minutes. Let cool and enjoy. (Serves 6)

Crispy Rice Treats

1 cup brown rice syrup (be sure to check the label for wheat or gluten)

2/3 cup peanut butter (almond, cashew and hazelnut butter also work well)

Healthy dash of umeboshi vinegar

Healthy dash of vanilla (optional)

3 cups crispy brown rice cereal

cinnamon, nutmeg, raisins, roasted almonds, peanuts or cashews to taste (optional)

Over a medium flame, heat up brown rice syrup, peanut butter, vinegar, and, if desired, vanilla, stirring constantly until the mixture is smooth, thinned out, and bubbling a little. Pour cereal into mixing bowl. Add rice syrup mixture to it and blend well with a wooden spoon. Pour into an oiled pan and flatten with a wet spatula. Let cool. Slice and serve. (Serves 8)

Ready-Made Snacks from the Health Food Store

Natural food stores and even mainstream stores usually have a small selection of wheat and gluten-free cookies, of which some will also be dairy-free. Alternatively, one can snack on trail mix, even creating a custom blend by picking and choosing from the bulk bins at natural food stores. One thing to watch out for is nuts that have been coated with tamari or soy sauce. Experienced store staff will be able to help you choose products that are safe for you.