Gluten-Free Recipes: High-Energy Snacks - dummies

Gluten-Free Recipes: High-Energy Snacks

By Nancy McEachern

Here are a few recipes for portable, pick-me-up snacks that feature nuts, dried fruit, and gluten-free oats. Although oats are naturally gluten-free, they’re often grown and processed in a way that contaminates them with gluten-containing grains. When buying oats, look for brands that are labeled “certified gluten-free” on the package. This indicates that the oats were grown, harvested, and packaged separately from wheat and barley.

Nutty Granola Pie

Prep time: 5 minutes

Cook time: Less than 1 minute

Yield: 8 servings

1 cup gluten-free oats

1 cup gluten-free crisp rice cereal

1/2 cup pecans

1/4 cup raisins

1/2 cup honey

1/4 cup nut butter

  1. Spray a 9-inch pie plate with cooking spray.

  2. Mix the oats, rice cereal, pecans, and raisins in the prepared pie plate. Pour honey over the mixture and stir until it’s well coated. Press the mixture firmly into the pie plate.

  3. Heat the nut butter in the microwave on high until it’s runny, about 30 seconds. Drizzle the heated nut butter over the mixture.

  4. Refrigerate the pie until it’s cool. Then cut it into 8 wedges.

  5. Store leftovers (as if!) covered in the refrigerator.

Per serving: Calories 241 (From Fat 87); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 72mg; Carbohydrate 38g (Dietary Fiber 3g); Protein 5g.

Leah’s Cookie Dough Clusters

Prep time: 5 minutes

Yield: 4 servings

3/4 cup gluten-free oats

1/3 to 1/2 cup peanut butter

1/2 tablespoon unsweetened cocoa

1 tablespoon honey

  1. Combine the oats, peanut butter, cocoa, and honey in a bowl and stir to mix.

  2. Form mixture into eight 1-inch balls.

  3. Refrigerate and enjoy the cold clusters as you like.

Per serving: Calories 224 (From Fat 119); Fat 13g (Saturated 3g); Cholesterol 0mg; Sodium 102mg; Carbohydrate 24g (Dietary Fiber 6g); Protein 10g.

Chex Munch Mix

Prep time: 5 minutes

Yield: 4 servings

2 cups Chocolate Chex cereal

2 cups Honey Nut Chex cereal

1 cup salted cashew pieces

1/2 cup pumpkin seeds

1/2 cup butterscotch chips

1/2 cup dried cranberries

  1. Combine the Chocolate Chex cereal, Honey Nut Chex cereal, cashews, pumpkin seeds, butterscotch chips, and dried cranberries in an airtight container.

  2. Shake to mix.

Per serving: Calories 617 (From Fat 288); Fat 32g (Saturated 10g); Cholesterol 0mg; Sodium 530mg; Carbohydrate 76g (Dietary Fiber 3g); Protein 12g.

Cinnamon-Glazed Pecans

Prep time: 5 minutes

Cook time: 1 hour

Yield: 8 servings (1/4 cup each)

1 egg white, room temperature

8 ounces pecan halves

2 tablespoons cinnamon

1/2 cup white sugar

  1. Preheat the oven to 200 degrees. Line a baking pan with parchment paper or aluminum foil.

  2. In a deep bowl, beat the egg white with an electric hand mixer on high until the egg white is stiff. The egg should turn foamy and white and hold its shape when you lift out the beater.

  3. Carefully stir the pecans into the egg white. Stir together the cinnamon and sugar and add the mixture to the pecans, stirring until the nuts are evenly coated.

  4. Pour the mixture in the prepared baking pan. Bake the mixture for about 1 hour, stirring every 15 minutes, until the coating is hardened on pecans.

  5. Let the pecans cool. Store them in an airtight container with a lid.

Per serving: Calories 251 (From Fat 184); Fat 21g (Saturated 2g); Cholesterol 0mg; Sodium 7mg; Carbohydrate 18g (Dietary Fiber 4g); Protein 3g.

To separate egg white from yolk, crack the egg gently and use the two halves of the shell to hold in the yolk while the white runs into a bowl. Discard the yolk or use it in another recipe. Take care to fully separate the white from the yolk — the white won’t whip up like it needs to if there’s yolk in the mixture.