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Gluten Free and Dairy Free Training Food “Tweaks” & Recipe

by Lindsay Cotter · 04/30/2013

Dairy Free

Today is Kiwi Cotter’s birthday. He’s not a fan of birthdays. Well, not his own. I call him The Birthday Scrooge. He thinks he’s getting old (in triathlon years), but I beg to differ. I like to think he is aging like fine wine.. bolder and smoother with the years, yes? YES!

Anyway, this weekend he has another small race and since he missed so much training the past few weeks due to a virus, he has decided to train through it, meaning he won’t be tapering. He also needs lots of good fuel and recovery food to boost his immunity, especially after this past weekend’s race and fiasco. This means the birthday Mexican feast is postponed, but that does not mean good food won’t be had.

OLYMPUS DIGITAL CAMERA

OLYMPUS DIGITAL CAMERA

We’re focusing on dairy free and gluten free foods this week so that he can MAXIMIZE his nutrient intake. Now don’t get me wrong, we love our yogurts, kefir, etc. and we still have them in the fridge, but when intensity is higher therefore making recovery more crucial, we tweak his diet a bit. This allows more nutrient absorption,stronger immunity, and hopefully a decrease in inflammation.

wild kiwi

Here’s a great article from another pro about GF pre race diet.

So more eggs, GF oats, fruit, greens, seeds/nuts, organic beef, fish, and dairy free protein smoothies. I like to add in more omega oils in the smoothies as well.

GF Oat, Egg, Strawberry, Nuttzo, and coconut bowl.

oats

Steak, Strawberry, and Nut Salad.

salad

Dairy Free/Gluten Free Mac and Chick Peas. Yep, this is his birthday meal. You must try it too! I promise you will not know be disappointed!

mac and chick

Kiwi Cotter’s favorite allergy friendly recipe

[print_this]Ingredients:

  • Gluten Free Pasta (macaroni or rotini)
  • Dairy Free shredded cheese (1/2 cup)- Go Veggie, Almond/cashew Cheese, or Daiya are great to use.
  • 1 can chick peas
  • 1 jar pimentos
  • curry powder
  • garlic- 1 to 2 tsp.
  • sea salt and black pepper- to taste
  • olive oil or other oil of choice (2 tbsp.)
  • almond milk (unsweetened)- 1/4 to 1/2 cup
  • Optional: diced chicken, tofu, tempeh, or beef

Directions:

First, drain the chicken peas and dry them off. Coat them in 1 tbsp. oil and curry powder. Spread on a baking sheet and bake at 400F for about 15 minutes or until gold brown. Set aside. Then cook pasta according to the directions. Strain the water and add it the milk, cheese, oil, and seasoning. Stir on low until cheese starts to melt. Once its starts to melt, add in your chick peas and pimentos until all the cheese is melted and coated onto the pasta and chick peas.

[/print_this]

Do you change the foods you eat during training or before a race?

I know this girl is changing a lot of foods this week in order to prep for her big COMPETITION!!! So close Laura!

Cheers and Happy Birthday Kiwi Cotter!

LC (aka sherpa wife)

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Categories: Dairy Free Tags: fuel, training, triathlon

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Coco says

    05/02/2013 at 8:03 PM

    Happy Birthday!!

    Reply
  2. Katie says

    05/01/2013 at 10:35 PM

    That mac & chickpeas looks incredible! I would eat that for daaaaays.

    Reply
    • LCCotter says

      05/02/2013 at 7:39 AM

      that was my plan. It lasted a day and a half. Guess it’s time to make more! hehe

      Reply
  3. Sarah says

    05/01/2013 at 7:47 PM

    Happy Birthday Hubby!!!! This looks and sounds like an AMAZING meal plan! I am putting this recipe in my calendar to make for dinner tomorrow night! It sounds amazing!!!! I have everything but the pimentos, so I guess I will just leave those out!

    Reply
    • LCCotter says

      05/02/2013 at 7:57 AM

      you can use bell pepper or other veggies. I bet you will get crafty! hehe Let me know whatcha think!

      Reply
  4. Heather @ Better With Veggies says

    05/01/2013 at 6:55 PM

    I want a batch of that Mac N Chickpeas – that’s so something I would devour! And tell Mr Cotter he is NOT getting old, you get to race a little longer in triathlon. 🙂

    And how have I not thought to add my omega oils to my morning smoothie?! Awesome idea!

    Reply
    • LCCotter says

      05/01/2013 at 8:36 PM

      yes, do it!! You will love the added nutrients!

      Reply
  5. Lauren @ Fun, Fit and Fabulous! says

    05/01/2013 at 3:03 PM

    Happy Happy Birthday to the man of the house! I think you deserve wife of the year!! Your maccaroni looks delicious!

    Reply
    • LCCotter says

      05/02/2013 at 7:47 AM

      oh you are too kind, thank YOU Lauren!

      Reply
  6. Jody - Fit at 55 says

    05/01/2013 at 2:39 PM

    Happy Kiwi bday!!!! He can celebrate after!!! 🙂 AND YES, Laura is so close! I have been there so I feel her pain! 😉

    Love this post & you helping others that need to eat like this.. course I stopped in my tracks at Nuttzo! That looks delish! I have not had Nuttzo in a while cause I go thru to fast & it is costly for my budget. When things are better, I am adding it back in cause I LOVE IT!!!!!!

    Reply
    • LCCotter says

      05/02/2013 at 7:49 AM

      I have a recipe I am posting soon with Nuttzo, and a DISCOUNT AGAIN! YAY!!!

      Reply
  7. Melissa says

    05/01/2013 at 2:27 PM

    I pretty much eat the same before a race. Then again, there really isn’t much for me to still cut out. I do limit my already limited cheese

    Reply
    • LCCotter says

      05/02/2013 at 7:49 AM

      this is true. Hopefully you are feeling good though, yes?

      Reply
  8. Lisa says

    05/01/2013 at 2:20 PM

    Oh gosh that sounds like a wonderful dish! I just made a vegan mac and cheese recipe, but used nutritional yeast, white beans, and coconut milk. It was amazing. I like yours with daiya! That stuff is like a dream lactose free cheese.
    Happy birthday to your hubby!
    I also like how you said our aging is like a fine wine aging. I totally will agree with that!

    Reply
    • LCCotter says

      05/02/2013 at 7:55 AM

      oh i like your dish! okay, must try that next!

      Reply
  9. She Rocks Fitness says

    05/01/2013 at 2:00 PM

    That steak salad and bowl of oats both look so pretty! 😉 Sending the hubs a birthday high-fives and hoping for a killer race this weekend and an even better Mexican birthday meal afterwards…I may need to pick some up this weekend since it is a holiday…LOL

    Reply
    • LCCotter says

      05/02/2013 at 7:57 AM

      YOu need to be here for the mexican feast.. just sayin.

      Reply
  10. Brooke says

    05/01/2013 at 1:23 PM

    I think James has an unfair advantage in his nutritionist/sherpa wife ;). But I won’t tell! Happy birthday to him! You will have to celebrate after the race. There are too many good restaurants in Austin not too! Best of luck and blessings this weekend! xoxo

    Reply
    • LCCotter says

      05/02/2013 at 7:55 AM

      i have a feeling we’ll be hitting up Maudies soon! Come join!

      Reply
  11. Alysia @ Slim Sanity says

    05/01/2013 at 12:51 PM

    That’s interesting about the GF/DF diet for intense training… It’s hard for me to give up Greek yogurt, I can work around the bread/mini bagels/pasta easily enough. 🙂

    Happy Birthday to James! I would call him a Birthday scrooge too…. I freaking LOVE (my own) birthdays! 🙂 🙂

    Reply
    • LCCotter says

      05/02/2013 at 7:55 AM

      We only switch things up for about a week, and that’s still tough. LOVE OUR GREEK too. hehe

      Reply
  12. Jess says

    05/01/2013 at 12:19 PM

    Anytime you talk about how you fuel your hubs for races and prep him for the big day, I am SO impressed with all that you know and how you tweak his diet (and yours) as needed. It’s amazing. PS. happy birthday Mr. Cotter!!

    Reply
    • LCCotter says

      05/02/2013 at 7:51 AM

      well i LOVE doing it, so it makes it special, yes?

      Reply
  13. jobo says

    05/01/2013 at 10:50 AM

    You are so smart and so useful in helping him train for these races! sherpaing at its finest 🙂 And yummy foods too, LOVE me some nuttzo 😉

    Reply
  14. Linz @ Itz Linz says

    05/01/2013 at 8:26 AM

    that’s really interesting about him cutting dairy before races… i definitely eat no dairy like the day of, but i don’t think that far in advance… you guys definitely know how to do it! 🙂

    Reply
  15. Kim K says

    05/01/2013 at 8:23 AM

    i just emailed JC to wish him happy birthday. yay!! i remember making that mac and cheese a few years ago and LOVED it! i just have to find that almond cheese that you suggest because i do NOT like daiya (neither does my tummy). tomorrow is my lactose/glucose breath test at the hospital – hope it will give me some answers with whats happening with my colitis tummy!

    Reply
    • LCCotter says

      05/01/2013 at 12:00 PM

      oh keep me posted!!! Email me the results! I still need to send you some almond cheese. You can use parmesan cheese here too or goat cheese, which is lower in lactose.

      Reply
  16. Laura @ Mommy Run Fast says

    05/01/2013 at 8:13 AM

    Happy birthday to him! I love the creative eats… I just listened to a gluten free seminar yesterday (through INN) and she challenged us to go 3 months gluten free, to experiment with it (and also to be able to be empathetic for clients who need to cut gluten). I don’t eat much gluten now, so I’m thinking of taking the plunge, at least short term.

    Reply
  17. Michelle @ Eat Move Balance says

    05/01/2013 at 7:19 AM

    With meals like those, I really don’t feel like I’d be missing out on anything! Everything sounds delicious. Happy Birthday to Mr. Cotter! 🙂

    Reply
  18. Mamarunsbarefoot says

    05/01/2013 at 6:52 AM

    HAPPY, HAPPY, HAPPY BIRTHDAY TO HIM!!!! I wish I could get my family on the gluten free… ugh so much resistance. Yummy beautiful food you have, come cook for me.

    Reply
  19. Lou says

    05/01/2013 at 2:18 AM

    Hooray! Happy Birthday to the Kiwi… saving the Hokey Pokey for after the race, yes??? Love the sounds of the recipe, WISH we could get Daiya in Aussie!

    Reply
    • LCCotter says

      05/01/2013 at 6:23 AM

      haha yes, and pineapple lumps. Oh that boy is deprived. LOL! THink i could send you daiya??? Might work?

      Reply
  20. Chuck says

    05/01/2013 at 12:07 AM

    Wish James a happy birthday from me! That’s very smart to monitor the nutrition to maximize performance–I like it!

    Reply
  21. Jan says

    04/30/2013 at 10:47 PM

    I am just catching up and was reading about last weekend–what a bummer! All of it! I love how you both made the best of it, though. Hope this weekend is better!

    Reply
  22. Christine @ Love, Life, Surf says

    04/30/2013 at 9:40 PM

    Happy Happy Birthday James!!

    Reply
  23. Laura @ Sprint 2 the Table says

    04/30/2013 at 9:37 PM

    Happy Birthday to James!!

    I love reading about the nutrition aspect – you know I geek out on it.

    And THANK YOU for the shout out. Your support and encouragement mean so much. Can’t wait to hug you at Blend!! xoxo

    Reply
  24. Christine says

    04/30/2013 at 9:35 PM

    Happy birthday kiwi Cotter!

    I am only 5 days of the 3 weeks into my GF/DF elimination diet. The preparation is tough. My family sat down for pizza tonight and I made myself a salad, sauteed up some summer squash, and baked some herbed potatoes. I can tell that since going GF/DF I have eaten much more “clean” or “whole” food, because it’s too much of a pain to try to find GF/DF food that’s already processed.

    I am still on the hunt for the perfect GF cereal though. Most of it is downright cardboardy.

    <3 you! Can't wait to order my first healthy bites! (lemon!!!!!)

    Reply
  25. Bre says

    04/30/2013 at 8:54 PM

    well, tell James happy b-day for me—even though he isn’t a big birthday person! 🙂 That chick pea mac and cheese is my fave! H made it when I was visiting and I’ve been addicted ever since but I always add in kale…wierd but soo yummy! No pimentos either…they freak me out. Love the breakie bowl too—reminds me of Basik acai bowls in hawaii!

    Reply
    • LCCotter says

      04/30/2013 at 9:00 PM

      oh the acai bowls! those are amazing!! You doing better these days? <3

      Reply
  26. Sarah @RunFarGirl says

    04/30/2013 at 8:53 PM

    What a helpful post. I’ve read some about inflammation causing foods. I’ve always avoided dairy in general because it doesn’t sit well with my stomach. I don’t seem to have any issues with gluten but I do with legumes. Do you find that legumes are a problem? Maybe it’s because I’ve gotten out of the habit of eating them regularly….hmm. Food for thought! haha.

    Reply
    • LCCotter says

      04/30/2013 at 8:59 PM

      i think it depends on your food sensitivities and over all allergies. I avoid legumes when i am stressed and have airborne allergies. So, often, LOL! But we still have peanut butter ever so often and it doesn’t bother us. Keep a food journal, you might have trigger foods, ya know?

      Reply
  27. Kim says

    04/30/2013 at 8:39 PM

    You are the greatest support system your husband could ever have!!
    Hope his birthday was super!!!

    Reply
    • LCCotter says

      04/30/2013 at 8:52 PM

      He is a happy man right now! hehe. Content. Happy belly, happy husband.

      Reply
  28. katie says

    04/30/2013 at 8:29 PM

    Happy Birthday to him!!! I bet you made his day fabulous!!!

    Love you!

    Oh and excited for Laura too! Love her, she will rock!!

    Reply
    • LCCotter says

      04/30/2013 at 8:52 PM

      i know, i wish we could go cheer her on! how fun would that be? hehe

      Reply
      • Laura @ Sprint 2 the Table says

        04/30/2013 at 9:35 PM

        Thank you both!! I would LOVE it if you were there. 🙂

        Reply
  29. GiGi Eats Celebrities says

    04/30/2013 at 8:23 PM

    Once again you baffle me with your creativity! LOL… Where is your cook book?! If you make one, I will go to your BOOK LAUNCH PARTY and interview you on the red carpet and then write a blog post and create a VIDEO! BAM!! How’s that for INCENTIVE! 😉

    Reply
    • LCCotter says

      04/30/2013 at 8:40 PM

      bahahah, i’m loving that incentive!! P.S. is your tuesday any better?

      Reply
      • GiGi Eats Celebrities says

        04/30/2013 at 9:51 PM

        A little bit… Nothing life changingly AWESOME happened, but I guess I will have to settle – HA! Wow, I sound so unappreciative of my life – THAT is not the case! 🙂

        Reply
  30. beka says

    04/30/2013 at 7:19 PM

    Happy birthday to James! I can understand putting the celebration on hold temporarily while reading. I think going to a mostly if not all gluten free diet may help me tremendously 🙂 find out Friday!

    Reply
    • LCCotter says

      04/30/2013 at 8:40 PM

      oh yes, keep me posted!!

      Reply
  31. Amanda @ .running with spoons. says

    04/30/2013 at 7:02 PM

    Happy Birthday to James! He may not be a fan of birthdays, but I’ll gladly drink a glass in his honor… and enjoy a bowl of that birthday meal 😉

    Reply
  32. Katie says

    04/30/2013 at 6:52 PM

    I am not huge on pasta, but that salad – steak and strawberries??! YUM. I’m guessing some kind of balsamic dressing to go on it. Maybe with an asian flair?

    WANT IT.

    Reply
  33. Amanda @runtothefinish says

    04/30/2013 at 6:45 PM

    you had me at dairy free 🙂 Pinned it so I can make this when we get back from our travels!!

    Do you every do 1-on-1 nutrition for folks other than your hubs?

    Reply
    • LCCotter says

      04/30/2013 at 8:41 PM

      let me know whatcha think! And yes, i do one on ones. When I have time. 😉

      Reply
  34. Katie @ Talk Less, Say More says

    04/30/2013 at 6:34 PM

    Happy Birthday to the hubs! I hope he takes a few moments to celebrate, even if he’s not big on the whole birthday thing. 🙂

    Reply
  35. Sunnie@ModernGirlNutrition says

    04/30/2013 at 6:18 PM

    Your blog is seriously gorgeous! 🙂 I’m loving the looks of that Nuttzo- one of these days I need to invest in a jar!

    Reply
  36. Natalie says

    04/30/2013 at 6:07 PM

    Happy birthday to your hubby!!!

    I am so trying these recipes. As someone who is DF, I am always looking for new recipes!

    Reply
  37. Christina @TheTinyRunner says

    04/30/2013 at 5:54 PM

    That recipe looks great! I don’t really change up my diet that much in training but I try to stick with 80/20 paleo most of the time!

    Reply
  38. jennyv says

    04/30/2013 at 5:40 PM

    I love the care and preparation you take to ensure your husband can be at his best! You seem to be a fantastic team and compliment each other so well. 🙂 Praying for a great race and a fabulous year ahead!

    Reply
  39. Lisa @ RunWiki says

    04/30/2013 at 5:40 PM

    Happy birthday to your love… so interesting about what he eats before a big race, I find sports nutrition fascinating.. you guys make a great team!

    Reply
  40. Brittany @ Delights and Delectables says

    04/30/2013 at 5:32 PM

    Happy Birthday to James!! You can make that mac and cheese for me anytime! 😉 I hope you all have a great time celebrating.

    Reply
    • LCCotter says

      04/30/2013 at 6:20 PM

      this is definitely a Brittany recipe! YUM! I’ll make it for ya!

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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