It's important to eat about every 3-4 hours, especially during the luteal phase. Keeping blood sugar levels steady will help you from getting too hungry or hypoglycemic. Snack mostly on healthy fruits and vegetables. Prepare snacks ahead of time so you can take them with you to work or have them on hand if you get hungry.
Ideas for snacks:
Any 1/2 to 1 cup serving of fruit or vegetables
Any plain organic dairy or non-dairy (if lactose intolerant) yogurt, 4-6 oz, add stevia if necessary.
Note-optional: If you are trying to lose weight, skip the morning snack.
Stay around 100- 150 calories per snack.
*Remember, try to stay away from Aspartame, also known as NutraSweet. Buy plain yogurt or plain non-dairy yogurt (almond, coconut, soy) and add your own fresh fruit or berries and sweetener. If you are gluten-sensitive or have a hard time with SIBO, use Stevia. I like organic Sweet Leaf brand (non-GMO ingredients) Look for it in your health food store or grocery.
See the Cycle Diet Support forums for gluten-free snack and dessert recipes.
[list bullet-1] [li]1 small orange and 1 ounce toasted Almonds[/li] [li]Sliced tomatoes and 1oz organic Mozzarella[/li] [li]Baby carrots and a small pear[/li] [li]Granny smith apple and 1 Tbs natural peanut butter[/li] [li]Strawberries and plain (organic) non-dairy yogurt if dairy intolerant[/li] [li]Sunflower seeds and 1/2 cup grapes[/li] [li]1 GF organic Corn tortilla with 1 oz chicken, lettuce and salsa[/li] [li]1 slice of warmed whole grain bread (contains gluten). 1 tsp natural peanut butter and 1/2 banana[/li] [li]Lettuce wrap, with 1 oz turkey and green pepper slices, 1 tsp low-fat or fat free mayo[/li] [li]1/2 cup brown rice with cooked mixed vegetables[/li] [li]Spinach/lettuce side salad with red onions, tomatoes and 1 hard boiled egg white[/li] [li]Cucumbers on top of hummus spread on whole grain pita chips (contains gluten)[/li][/list]
Blueberry- Strawberry Fruit Tart
1/2 cup 100% rice bran cereal or GF high fiber cereal of choice
1/2 cup rolled oats or certified GF oats
1/2 tsp ground cinnamon
2 egg whites
1 Tbs coconut or light olive oil
1/2 cup firm organic tofu
3 TBS Stevia (Sweet leaf brand)
1/4 cup orange-pineapple juice
1 cup blueberries
1 cup sliced strawberries
Crust: In a large bowl, mix the cereal, oats and cinnamon. In a small bowl, whisk the egg whites until frothy. Add the oil and stir into the cereal mixture. Mix well.
Coat 9-inch pie plate with cooking spray. Firmly press the cereal mixture into bottom to make crust, no need for side crust. Bake at 350? F for 10 minutes, or until firm, let cool for 10 minutes.
Filling: In a blender or food processor, blend tofu, stevia, and orange-pineapple juice until smooth. Spread over the crust. Top with blueberries and strawberries. Cut tart into wedges.
Makes 4 servings
2 cups rolled oats (may contain cc gluten)
1/4 cup organic apple juice concentrate, from frozen.
1 Tbs ground cinnamon
3 large apples, thickly sliced
1/2 cup apple juice concentrate
1/4 tsp almond extract
1/2 tsp ground cinnamon
1 envelope unflavored gelatin
2 Tbs honey
2 cups low-fat sugar-free yogurt
2 Tbs Stevia or sugar
1 cup halved grapes
Crust: In a medium bowl, combine the oats, apples juice concentrate, and cinnamon. Press into a 9-inch pie pan. Bake at 350? for 5 minutes.
Filling: In a 3-quart saucepan, combine the apples, 1/4 cup of the apple juice concentrate, almond extract, cinnamon. Simmer just until the apples are tender, Drain and let cool.
In a 1-quart saucepan, place the remaining 1/4 cup apple juice concentrate. Sprinkle with gelatin. Let stand 5 minutes, or until the gelatin is softened. Cook over low heat until the gelatin dissolves. Remove from heat and stir in honey and Stevia. In a small bowl, whisk the yogurt until smooth. Add to the gelatin mixture. Pour into the crust and refrigerate for 1 hour. Place the apples and grapes over the filling in a decorative pattern.
Makes 8 servings
Peach Blueberry Cobbler
4 cups peeled, pitted and sliced peaches
2 cups blueberries
1 Tbs. all purpose GF flour
1/4 cup stevia or 3/4 cup sugar
1 cup rolled oats
1/2 cup brown sugar
1 teaspoon baking powder
1/2 teaspoon salt
1 Tbs. sugar
2 Tbs. avocado oil
1/4 cup plain low-fat yogurt
Preheat Oven to 350?
Spray 9 inch square or round baking dish with a light coating of PAM or cooking spay. Combine all fruit filling ingredients and pour them into baking dish.
Sift the flour, baking powder, salt and sugar into a large mixing bowl. In a separate bowl, mix together the oil and yogurt. Fold the oil mixture into the dry ingredients with a fork. Using floured hands and working the dough as little as possible, form it into a ball. Turn the dough onto a floured surface. Cut the dough in half, place on half on top of the other, and press down. Repeat three times. Roll out with a rolling pin or flatten with hands into a 10-inch circle or 9-inch square to fit baking dish and place over filling. Bake for 40-50 minutes, until crust is golden and knife inserted comes out clean.
Makes 6 servings: 251 calories, 3.5g pro, 4.1g fat, 15 g carbohydrate, .5 g sat fat, 2.2 g polyunsaturated fat, .9 g monounsaturated fat, 0 cholesterol, 196 mg sodium, 3.4 g dietary fiber
1/4 cup honey
1/4 cup equivilant Stevia (aprox. 6 packets)
1/2 cup avocado oil (no vegetable oils)
2 teaspoons vanilla
2 teaspoons water
1/2 teaspoon salt
1/2 cup almond or GF all purpose flour
3/4 teaspoon baking powder
1 1/2 cups Old fashion rolled oats (contains cc gluten)
3/4 cup raisins (optional)
3/4 cup chopped English walnuts
Preheat oven to 375 degrees. Mix oil, honey, Splenda until creamy. Combine with egg, vanilla, and salt, blend. Mix flour, baking powder, wheat germ, and old fashion rolled oats. Add raisins and nuts. spoon onto greased cookie sheets and flatten each cookie slightly with spoon. Bake for 10-12 minutes.
Makes about 2 dozen cookies