Fit, Healthy, and Gluten-Free

Crystal Champagne
If you are gluten intolerant, it may be slowing down your weight loss program. Recently one of my clients did a series of blood tests, and found out she was gluten intolerant.  As soon as she cut out all items that contained this agent, she achieved her goal weight for which we had been training for the last half year, in a matter of a month. Aside from slow weight loss, when you are gluten intolerant you may also suffer from other symptoms such as bloating, constipation and/or diarrhea, fatigue, the list goes on and on.

Basically gluten sensitivity or intolerance, means you have difficulty digesting such things as oat products, wheat, rye, barley.  If you believe you might be intolerant, I highly suggest you see your doctor to get the required tests done, since you will have to make some modifications to your diet,and you will want to make sure you get the necessary nutrients with your new eating habits. One thing for sure, if you are intolerant you should take a daily multi-vitamin, since vitamin deficiency can become a problem due to the lack of the body’s capability to absorb certain nutrients.

Whether it’s an intolerance you have, sensitivity, or you simply want to avoid gluten, it doesn’t mean you have to eat boring and tasteless food.  In a quest to help my readers and personal training clients, I have listed 2 favourite gluten free recipes which I find easy to make, and delicious. As well, I would also love to hear from you if you have any inspirational recipes which are gluten free.


Gluten-Free Sweet Potato Pancakes- makes 18 pancakes

This makes a nice fluffy batter. Xantham gum can be found in health food stores. You can divide the batter in half and keep the balance in a Tupperware to make another set of pancakes later in the week.

Sweet Potato Pancake

1 ½ cups cornstarch
1 ½ white rice flour
1 tbsp gluten-free baking powder
½ tsp salt
½ tsp xanthan gum
½ tsp cinnamon
2 eggs
2 ½ cups buttermilk
½ cup butter, melted
1 tbsp brown sugar
1 ½ cups cold mashed cooked sweet potato (1 large sweet potato3 about 1 lb
3 tbsp vegetable oil.

In separate bowl, beat eggs, whisk buttermilk, butter, and brown sugar. Whisk in sweet potato. Add dry ing, stirring just until combined. Heat large skillet over medium heat; brush with some oil. Spoon ½ cup batter into pan turn once until golden brown.

Per Pancake: 206 calories, 3 g pro, 9 gr fat, 28 gr carb


Gluten-Free Pad Thai (makes 6 to 8 servings)

*check labels for gluten, Heinz ketchup is gluten free, check also fish sauce & broth.

Pad Thai

Half pkg wide rice noodles ( 225 g)
½ cup ketchup
1/3 cup sodium reduce chicken broth
¼ cup fish sauce
3 tbsp lime juice
2 tsp sugar
1 tsp Asian chilli sauce or hot sauce
¼ cup vegetable oil or peanut oil
2 eggs lightly beaten
8 oz ( 225 g ) frozen shrimp, peeled
10 oz ( 280 g) boneless skinless chicken breast, thinly sliced
4 shallots thinly sliced
4 cloves of garlic minced
1 sweet pepper thinly sliced
2 tsp minced fresh ginger
6 oz (170) medium firm tofu
3 cups bean sprouts
3 green onions, sliced
¼ cup chopped roasted unsalted peanuts chopped
½ cup fresh cilantro
Lime wedges

In large bowl soak noodles in warm water for 15 min, drain and set aside
In small bowl whisk ketchup, with chicken broth, fish sauce, lime juice, sugar and chilli sauce, set aside.
In wok or large skillet, heat 1 tbsp of oil over med heat, cook eggs, stirring occasionally until scrambled, once cooked transfer in separate bowl.
Wipe out wok, add tbsp of oil, heat over high heat, and stir fry shrimp till pink, transfer to plate.
Heat oil in wok and stir fry chicken until browned and no longer pink inside, add to shrimp
Heat oil over high heat cook shallot, garlic, red pepper and ginger until soft.
Stir in ketchup mixture and noodles. Return shrimp and chicken mixture, stir till coated or until noodles are tender
Add scrambled eggs to pan along with tofu, bean sprouts, green onions, heat until sprouts begin to soften. Serve garnished with peanuts and lime wedges.

Per each of 8 servings: about 340 cal, 21g protein, 13 g total fat, 35 g carb

Bon appetite!

Pad Thai Image Credit:

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Crystal Champagne - Personal Trainer
Crystal combines 10 years of competitive equestrian riding to her certifications as a personal and group trainer to inspire individuals in achieving their fitness objectives. As well, she enjoys working as a strength coach for elite athletic sports teams.

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