How I Travel Gluten-Free, Dairy-Free, Soy-Free
& Sugar-Free

After living with numerous chronic illnesses for over a decade, I’ve become the best co-pilot to bring along on any trip.

We all know how tough it can be to eat healthy while traveling; add food allergies or intolerances to your trip and it can seem even harder. Aside from the endless packing and lingering jet-lag the last thing you want to do is spend hours in the kitchen preparing healthy food for your trip.

However, there are endless options for organic, whole foods that can keep you satisfied until you reach your destination. Eating naturally gluten, dairy, soy and sugar-free is easier than you think; all fruits, vegetables and quality proteins such as nuts, seeds, chicken, turkey, eggs and hummus are great options. Take some almond butter in a sealable container with a few whole grain rice cakes to enjoy as a snack during your trip. Or make your own trail mix with raw nuts and seeds such as walnuts, almonds, cashews, sunflower seeds, pumpkin seeds and more!

You can also carry along a baggie of organic ground flaxseeds, chia seeds and hemp seeds to sprinkle on your salads or coconut yogurt for an added boost of protein when you’re in the airport, on the plane or when you reach your destination. I’ve found it can be difficult to find organic animal protein when I travel, so I carry these three anti-inflammatory seeds to help me get a protein boost when I can’t find a piece of organic chicken.

It only takes a few minutes to prepare a handful of nibbles that you can enjoy whether you are traveling via foot, car, plane or boat.  Here are some quick and easy snack ideas to make the most out of your healthy travels.

  1. Take a gluten-free tortilla and spread on a dollop of hummus, avocado slices, a handful of cooked lentils, Barlean’s organic ground flax seeds and fresh arugula; wrap it like a burrito and wrap in parchment paper for an easy snack or meal option.
  2. Pack a sleeve of whole grain rice cakes like those from Lundberg with a few individual nut butter packets such as Justin’s Nut Butter. When you’re in the mood – simply take out a rice cake and spread the almond butter on top. I carry a small amount of ground cinnamon with me for a naturally sweet taste to top off these rice cakes; it’s perfect for curing your sweet tooth when you’re on the go.
  3. You can make an easy breakfast by combining gluten-free oats with unsweetened shredded coconut flakes, dried cranberries and walnuts or hemp seeds in a sealed container or cup. I like to pack an oatmeal cup for each day I’m traveling so that I know I have a healthy breakfast to start my day. All I need to do is find a coffee shop and ask for hot water to make myself homemade warm oatmeal.  You can enjoy this as breakfast or a snack on an airplane or at a rest-stop by asking for hot water and a spoon.
  4. If you find yourself pressed for time, pack two ripe avocados in a brown paper bag with sea salt and pepper. Avocados are an easy snack that you can eat with sea salt, pepper and a spoon.  If you’re not a fan of eating an avocado by itself, pair it with whole grain gluten-free crackers or whole grain rice cakes for a satisfying snack.
  5. Another option is to purchase a ready-to-eat prewashed package of mixed greens, such as Earthbound Farm organic salad blends, which are sold in many food stores. You can toss in a spoonful of salsa, cherry tomatoes, Barlean’s organic chia seeds, hummus and a few slices of organic turkey or chicken, then place the top back on and secure it with a rubber band. This is what I do for every flight I take; I dive into the salad as soon as we’re in the air and I’m satisfied for a few hours.
  6. You can also hard boil a few eggs before you travel and bring them with you for a quick protein-packed snack with sea salt and pepper; their combination of healthy fat and protein will hold you over and keep you satisfied.
  7. Fresh organic fruit is another convenient option. You can toss a few fresh apples, oranges, pears and bananas into your bag so you can enjoy them chopped into your oatmeal and salads or enjoy them alone with nut butter.
  8. If you have a sweet tooth, pack a few pitted Medjool dates and stuff them with almond butter for a tasty treat anytime of the day or night.
  9. You can also chop up your favorite organic veggies, such as zucchini, carrots, and bell peppers, and toss them into a sealed bag or container. Pair this with a sealed container of hummus or guacamole and you’re all set for a mini snack.

These naturally gluten, dairy, soy and sugar-free snacks are quick and easy to prepare and all you need is a fork, knife or spoon which you can find just about anywhere from a local coffee shop when you’re traveling. The next time you’re headed out of town try these healthy ideas that will keep you energized and satisfied until you reach your destination.

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