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I have the munchies, but...

  • m

Here's the deal. I started going to a natural healer/acupuncturist for my insomnia. He's a big believer in eating wisely and thoughtfully. He says that many of our problems come from undiagnosed food sensitivities and has given me a new diet to follow. That means no soy (or anything made with soy except tempeh bc it's fermented) no refined sugar, white flour, raw veggies (hard to digest) and no artificial sweeteners (Stevia is OK). Nothing frozen or ice cold and, worst of all, NO DAIRY!

I'm on the plan for 2 weeks and I'm doing fine. But my problems start when I want something to nosh on. I've made a couple of batches of cookies using allowed ingredients (molasses, honey whole grain flours, stevia, eggs, etc) but I'm wondering if anyone has nay other ideas for healthy snacking that follow his guidelines? I'm willing to bake, so if you have a good, yummy recipe, please share!


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  1. popcorn? polenta in all its forms (there's a thread on it out there). there are some decent/interesting gluten free crackers out there. hummus, Baba ghanoush, baked falafel? roasted veggie antipasto, jerky, pumpkin seeds, freeze dried fruit. not sure if you are vegetarian. Walk around trader joe's if you have one near you and you might find a lot that fits the bill.

    1. Look on the Southbeach diet chat board. They have a ton of great recipes for things like Cinnamon rolls made with flax seed meal and eggs - tons of great ideas there.

      1. Handful of roasted almonds makes a nice snack...or any other roasted nuts? Kale chips are huge these days...plenty of veggie chip recipes right here on CHOW too!

        1 Reply
        1. re: Val

          I like to munch on toasted pecans and walnuts that I toss with dried cranberries and cherries.

        2. This might sound like a boring suggestion, but an avocado with a little salt on top makes a really satisfying cure for the munchies. The reason, I think, is that it's fatty. I don't know if you like them or not, but take a spoon to one and try it out.

          Also, when I worked on a farm for a month where the owners were vegans, and had a diet much like the one you described, I ate their homemade bread constantly. I was always craving it. Peter Reinhart has a book called Whole Grain Breads, which has the best recipes I've ever tried for bread made with 100% whole grains. Trust me, a big fat slice of bread with fruit or even nothing on it is really satisfying.

          Your lucky he doesn't have you off gluten too. And how about yogurt? It's dairy, but it's fermented.

          9 Replies
          1. re: rainbowbrown

            Mir said no raw veggies in original post...?

            1. re: Val

              The avocado is a fruit, not a veggie. Plus it isn't hard on the digestion to eat it raw - it is typically eaten that way.

              1. re: rainbowbrown

                well...wait, what? My sources say it's a vegetable...whatever...you have a good point that it's easily digestible...here's my source...what's yours??


                1. re: Val

                  Val, botanically speaking avocado is a fruit. so is tomato.

                  1. re: Val

                    GHG is right, that's why I refer it (and tomato, pepper, squash...) as a fruit. I didn't suppose that it was that strange. I am a botanist, though, so maybe I'm just trying to be cute and don't realize it. :) I did find a source - kind of a puff source (under "fun facts"), but still.


                    1. re: rainbowbrown

                      alrighty then..! I knew tomatoes are fruit but not avocado...thanks!

                      1. re: Val

                        anytime, my friend. you know i try to do my part to keep us all accurately informed ;)

                        1. re: Val

                          now im confused. it grows on a tree, has a seed, grows from a polinated flower, how could it not be a fruit?

                2. re: rainbowbrown

                  I agree w/the avocado suggestion, but please make sure it is good coarse salt, and just a "tetch"

                3. If I could I'd nosh all the time on Food Should be Good chips. They are whole grain and very good. Or you could boil yourself an egg. I also second the handful of raw nuts.

                    1. No raw veggies at all, ever? Even, say, before 5pm or whatever?

                      1. Perhaps the answer is not to snack.

                        12 Replies
                        1. re: beevod

                          No raw veggies, no soy, no dairy, no sugar, no white flour, no chocolate, no artificial sweeteners (Stevia is OK). I can use honey and molasses sparingly, as well as maple syrup. Avocados are fine but how many of those can I eat? Boiled eggs, sure, but it gets boring. Oh, and did I mention that frying eggs is not allowed> No scrambled or omelets either. No mayo unless it's not made with soybean oil...this is a difficult easting plan to follow!

                          Tonight I made whole wheat pasta with homemade pasta sauce. Lunch was stir fry veggies with can of tuna. Snacks have been whole grain crackers with hummus of Earth Balance soy free spread, or peanut butter.

                          I made some cookies using whole grain flours and molasses and Stevia and they were pretty good. I'm going go try and make a quick bread, and perhaps I'll look into the book that rainbowbrown suggested since I like to bake. Rainbow, did you say you're a botanist? COOL!

                          1. re: Miri1

                            so you can have mayo made from soybean oil, but no soy products.... hummmm, ok, whatever.

                            1. re: KaimukiMan

                              Soy oil in the US, anyway, is so highly processed that very little, if any, of the protein remains. I'm no naturopath, but I'd venture to guess that her NP's concern is the estrogenic properties of soy protein. HTH...

                              1. re: amyzan

                                that was my assumption as well...though i don't know any naturopaths who actually *recommend* soy oil. i'm also completely puzzled that he's allowing them to eat wheat, but i guess he has his reasons.

                                1. re: goodhealthgourmet

                                  Sure, he does--guaranteeing repeat customers who'll come back to him claiming that what he suggested didn't work and being able to say (and have them believe) "you're doing it wrong" and having them "try harder" and stabilizing his cash flow.

                                  1. re: MandalayVA

                                    Miri1 said "No mayo unless it's not made with soybean oil" emphasis on not

                                    1. re: adido

                                      oops, my bad, thanks adido... and i read it three times. time for new glasses, uh... yeah, thats it... new glasses (not)

                              2. re: KaimukiMan

                                No, not soybean oil, either. I bought may that's made for Passover, a Kosher brand, that contains cottonseed oil. Not that it's healthy... he wants me to make my own mayo instead. With healthy oils...

                              3. re: Miri1

                                Boiled eggs but not scrambled? Even plain scrambled with no other ingredients?

                                1. re: Miri1

                                  Thank you Miri, I think it's pretty cool, too.

                                  And I can understand the short "fasts" of specific foods to see how they affect a person. It was the only way my co-worker found out exactly what made her stomach so sensitive. It does seem like torture, and I definitely don't want to do it, but it won't last forever and I think it's a fine idea.

                                  Also, you can't just snack on avocados all day long?? Boy, I could. But I'm sort a fiend for the things.

                                  1. re: Miri1

                                    When I need a protein snack, I will sometimes eat an egg. You can cook it in the micro in a small cup or glass bowl. You don't have to hard boil it. Or you could poach it and add a little allowed tomato sauce.

                                    Since you can have canned tuna, perhaps you would enjoy tinned sardines or kippers. And if you can have whole grains, you can have Food Should Be Good Chips, which I find wonderful.

                                    1. re: Miri1

                                      Roasted chickpeas? I usually do them with spices, salt and a bit of olive oil.

                                      Granola? Make your own with whole oats and nuts, flavoured with a bit of honey, molasses or maple syrup, and spices.

                                      Whole grain crackers (easy to make at home). I'd use a mix of about 1/3-1/2 whole wheat flour, with the rest a mix of other grains. Oats work well (I puree them in a coffee grinder), with a bit of sesame seeds. Mix with a little bit of oil and water, roll, cut into pieces and bake until crispy.

                                      To go with the crackers, you could do hummus, fresh salsa (as tomato is a fruit), baba ganouj, guacaomle, olive tapenade, etc.

                                  2. A "natural healer?" Hmmmm

                                    1. That diet sounds like punishment.

                                      1 Reply
                                      1. re: shecrab

                                        Ha, shecrab, your comment brought back a funny memory...one time my husband accidentally grabbed my lunch for work. It had a grapefruit, slice of bread and yogurt. That was all. When he came home, he asked if I was mad at him.

                                      2. That diet sounds like punishment

                                        1. Rice cakes. I'm fond of the white cheddar variety, which I guess is out, but they have many other flavors - and there's always plain. You could put peanut butter on them as well.

                                          1. Pepperoni chips - take thinly sliced pepperoni, place on paper towel-lined plate and microwave on full power until crispy. This is excellent with guacamole, by the way.

                                            Let's see... Sunflower or pumpkin seeds? Corn nuts - as you can tell I'm a savory snacker, not so much a sweet snacker. Oh, strangely one of my very favorite snacks is artichokes - I like them with lemon butter, but if we're counting butter as dairy, a homemade aioli would be lovely. Honestly I just love the whole process required with them.

                                            Slim jims and pork rinds would be great for those times you're on the road.

                                            But none of those are very helpful if you aren't a savory snacker! What says "snack" to you normally?

                                            1. i second the rec for kale chips... so versatile depending upon seasoning.

                                              potato skins stuffed however you like... make and keep in freezer then toast to crisp... ideas to fill-- beans, salsa; or cooked broccoli and vegan daiya cheddar cheese or a sprinkling of nutritional yeast with some cooked spinach and mushrooms and onions, etc.

                                              make crepes out of egg whites and fill with cooked fruit or for savory cooked veggies

                                              oatmeal pancakes - i just combine oats and egg whites and a little cinnamon, vanilla and stevia then cook. also easy to make ahead, freeze, and toast to reheat.

                                              polenta sticks - make it, with no butter, but add nutritional yeast instead of cheese. chill, slice into sticks and grill, broil, saute, etc.

                                              deviled eggs using homemade mayo

                                              roasted chickpeas or pumpkin seeds (i do a number of different sweet and savory variations on the pumpkin seeds)

                                              some mashed pumpkin mixed with cinnamon, vanilla, stevia, and a beaten to peaks egg white or two, then baked to make a souffle of sorts.

                                              corn tortilla filled with eggs, beans, salsa, daiya cheese

                                              or taquitos using corn tortillas and baked

                                              good luck and hope you feel better soon!

                                              2 Replies
                                              1. re: Emme

                                                chock full of great ideas as always, Emme :) but i'd skip the Daiya cheese since it's made with tapioca & arrowroot starches and the OP is supposed to steer clear of refined flour.

                                                great call on the polenta sticks...and since it sounds like she has a sweet tooth she can take them in that direction too.

                                                1. re: goodhealthgourmet

                                                  forgot that about the daiya... i can't eat it myself due to the yeast in it. my dairy-allergic friend eats it, so that's what keeps it in my mind... alas. nutritional yeast might be a good sub for the OP tho.

                                                  and you too, are always the resource for great ideas :)

                                              2. nikki's healthy cookies from 101cookbooks.com, subbing raisins for chocolate.
                                                Popcorn with olive oil, orange zest, and crushed pepper
                                                Roasted chickpeas with cumin
                                                Carrot or sweet potato chips as featured on Chow
                                                Baked olives