Eliminating gluten from your diet does not mean your food will lack flavour; you can substitute with several alternatives!
The word gluten actually derives from glue-like properties, and in the digestive tract your immune system actually mounts an attack against the gluten proteins almost like it is an invader, as your body thinks of gluten as bacteria. In fact, having a intolerance or sensitivity to gluten is more common than people think. However, there are no clear symptoms of this problem – over 80% of people who have this problem aren’t even aware of it.
Swapping your normal desserts for one of these gluten-free alternatives may just help a bloated stomach, belly pain, digestive issues and feeling fatigued.
#1 Protein Vanilla Cheesecake
Ingredients (serves 8 small)
– ¾ cup ground almonds
– 1 ¼ cup mascarpone
– 1 ¼ cup greek yoghurt
– ¼ cup of Impact Whey Protein (natural vanilla flavour)
– 2 tbsp coconut flour
– 2 tbsp freshly brewed espresso
– 1 egg
– 1 egg white
1) Preheat oven to 350F (175C)
2) First add the ground almonds to the bottom of a springform pan and flatten them with spoon.
3) Then blend your filling ingredients except the espresso, using a handheld blender. Once blended pour it on top of the ground almonds.
4) Add the espresso on top of the filling and move it around to form some swirls.
5) Finally bake for about 35 minutes, or until your house smells heavenly.
6) Shake the cheesecake it should slightly wiggle in the centre. Once this happens leave out to cool, then release it from the pan…. and enjoy!
89Kcals, 9.37g protein, 3.25g carbs, 3.87g fat.
#2 Mini blueberry protein muffins
Ingredients: 15 muffins
– ¼ cup Impact whey protein – natural vanilla flavour
– ¼ cup Gluten-free oats
– ½ cup egg whites
– 1 tbsp coconut flour
– ½ tsp gluten-free baking powder
– 2 tbsp greek yogurt
– 15 blueberries
1) Preheat oven to 325F (around 160C)
2) Using a blender, blend all the ingredients together except the blueberries. Pour into 15 mini muffin cups/ baking tray and place a blueberry on top of each (or a cut up piece of fruit of your choice).
3) Bake for 15-20 minutes of until a knife inserted into the middle comes out clean.
4) Once cool, enjoy!
Macros per serving
23kcals, 2.7g protein, 1.6g carbs, 0.42g fat
#3 Sweet potato & Nutella brownies
Ingredients (serves 6 small)
– 1 sweet potato, oven-roasted
– ½ cup Impact whey protein – natural chocolate flavour
– 2 tbsp coconut flour
– 2 eggs
– ½ tsp gluten free baking powder
– 1 tbsp nutella or nut butter of your choice.
1) Preheat oven to 350F (around 175C.)
2) Using a blender, blend all the ingredients together.
3) Pour into a brownie pan and bake for 35-45 minutes or until a knife inserted into the middles comes out clean.
4) Let the brownies cool and cut into squares, and if your taste buds fancy – add more nutella/nut butter and enjoy!
Macros per serving:
115kcals, 9.6g protein, 11.2g carbs, 3.1g fat
#4 Cinnamon Protein Donuts
Ingredients (serves 8)
– ½ cup Impact whey protein – natural vanilla flavour
– 1 cup liquid egg whites
– 3 tbsp greek yohgurt
– ¼ cup coconut flour
– ½ cup coconut milk
– 1 tsp gluten-free baking soda
– Zero sugar MYSYRUP – maple syrup flavour
– 2 tbsp granulated sugar
– 2 tbsp cinnamon
1) Preheat oven to 325F (around 160C.)
2) Blend the egg whites, greek yoghurt, coconut flour, coconut milk, baking soda and protein powder together.
3) Pour the batter into a muffin tray or donut pan.
4) Bake for about 20 minutes, or until a knife inserted into the middle comes out clean.
5) Once baked, let them cool and then remove from the pan and squeeze some syrup on top of each donut.
6) Mix together in a bowl the cinnamon and sugar and roll each donut around the bowl so they are covered.
7) Place onto a plate and enjoy!
Macros (per serving)
105kcals, 10g protein, 6.8g carbs, 4g fat
Take Home Message
Experiment with the above and see what concoctions you can make!