Habitude Fitness

Try it Thursday: Gluten Free Eats

If you are trying to decide if cutting gluten out of your diet is a good idea, please check out Monday’s post: Gluten Free? Whether you are sensitive to gluten or not, it is always fun to try new things and to continue growing in knowledge and health. Here are a couple of easy, go-to recipes I enjoy that are GF and delicious!

Crustless Quiche:IMG_20130306_194126_371

1/2 cup Quinoa
1 Tablespoon EVOO
1 onion, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained, or feel free to use fresh as I did in this trial
5 eggs, beaten
Crumbled goat cheese-or 1-2 Cups cheese of choice
1/4 teaspoon salt
1/8 teaspoon ground black pepper

Pre-heat oven to 350 degrees F. Lightly grease a 9 inch pie pan.
Rinse the quinoa. Combine the quinoa and water in a pan. Bring to a boil on medium-high heat and then reduce to a simmer. This will take about twenty minutes.  Set aside.
Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
In a large bowl, combine quinoa, cheese, salt and pepper. Add spinach mixture and stir to blend.
In a small bowl, whisk the eggs so that they are well combined. Pour over the quinoa/spinach mixture. Stir until the egg clings to the greens.
Scoop into prepared pie pan.
Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

No Bake Nut Butter Protein Bars; Vegan Friendly

1.5 Cups Oats
1/2 Cups Unsweetened Shredded Coconut
1/2 c Raisins (or date chunks, cranberries, dried cherries/mangoes/apricots/etc. Any dried fruit will work)
1/2 c Chocolate Chips
*1/4 c Almonds, chopped (I added this ingredient from original recipe, but it may be omitted or substituted for other nuts)

3 scoops Protein Powder of choice
2 Tbsp Flax Seeds
2 Tbsp Chia Seeds
1.5 Tsp Cinnamon

1 Ripe Banana (mashed)
1/2 Cup Maple Syrup (or agave, yacon syrup)
1/2 Cup Natural Peanut Butter (or any nut butter such as almond, pecan, cashew, or sunbutter.)
1 teaspoon Vanilla Extract

Combine all DRY ingredients in a large bowl. In a smaller bowl, mash ripe banana, and add all wet ingredients.
Pour wet ingredients into dry, and mix well.
Spread mixture into 8×8 or 9×9 baking dish lined with plastic wrap or waxed paper. Press until flat.
Place dish in freezer for a few hours, or until firm. Remove from dish and carefully cut into 15 squares/bars or logs. For easy grab-and-go snacks, wrap bars individually in plastic wrap.
Store in fridge or freezer for up to a month. These bars soften quickly at room temperature.

Makes 15 protein/granola bars.
Recipe submitted by SparkPeople user FIT-WHIT and shared to me by a fitness friend! These are tasty!

Black Bean Brownies with Sweet Potato Frosting:
These are a favorite of mine for a girl’s night to share with my friends who are also health conscious. We love them!

For the Brownies:
19 oz. can of black beans, drained and rinsed, OR about 1 1/2 cups of freshly cooked black beans
2 tbsp. almond butter (for nut allergies, sesame seed butter or sunflower seed butter also work well)
2 cups of pitted dates, soaked for an hour and drained
1 cup cocoa powder
2 tbsp. coconut oil
1/3 cup coconut milk
1/4 tsp. sea salt
chopped nuts (optional)

For the Frosting:
2/3 cup baked sweet potato (just bake a sweet potato in the oven or microwave until very soft, let it cool, cut it in half and scoop out the potato from the skin)
1/2 cup pitted dates, soaked for an hour and drained
1/4 cup cocoa powder
4 tbsp. almond butter (for nut allergies, sesame seed butter or sunflower seed butter also work well)
1/2 cup coconut milk or almond milk
1 tsp. of pure vanilla extract

Pre-heat your oven to 350 degrees, and oil a 9×9 baking pan.
Throw all of the ingredients into a powerful food processor or blender. Blend until it makes a smooth, thick batter.
Add chopped nuts and pulse a few times, just so that they are distributed through the batter (optional)
Spoon the batter evenly into the pan.
Bake for 25 minutes, and then let it cool completely before you add the frosting.

In a food processor or blender, blend milk, dates, almond butter and vanilla extract, until smooth.
Add sweet potato and cocoa powder; blend until smooth and fluffy.
Use a spatula to spread the chocolate frosting on to the cooled brownies.
Ensure no one is looking, and proceed to lick the remainder of the frosting off of the spatula.
Sprinkle the frosted brownies with chopped nuts (optional).
Recipe by Lean On Life

These brownies turned out great!

These brownies turned out great!

Lentil salsa dip with fresh cilantro. Topped  on a baked sweet potato. Easy and tasty!

Lentil salsa dip with fresh cilantro. Topped on a baked sweet potato. Easy and tasty!

Lentil-Salsa Dip:
Stir 2 Tablespoons salsa into 1/4 cup cooked lentils and use as a dip for corn or rice tortilla chips.
Check out why lentils are so good for us here!

Many of us are active and find ourselves ravenous after high energy activity such as work, sport, and play! Is it possible to be an active person, needing the fuel that carbohydrates supply, and still choose gluten-free food? Check out this brief article with tips by the American Dietetic Association and you decide!

Do you know where to look for GF items that won’t sabotage your diet? Here are a few packaged things that I have allowed into my diet that won’t wreck the belly or the bank!


Eating gluten-free can simply be viewed as another tool for your toolbox. It is not right for everyone, but may be right for someone. Enjoy trying some new foods today!

Your Trainer,

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