Healthy Gluten Free Camping Tips

I went camping this weekend with a group of great friends. It was awesome to get away, relax, and enjoy some fresh air! Everything worked out and we managed to get two sites that filled our needs. One had a great view, while the other was sheltered from the wind. My only exercise this weekend was the trek to the bathroom, but it was quite the trek! Summer as a student separates you from your friends. Everyone is busy, and after seeing someone everyday you may not see them for weeks or months. It was great to see everyone and enjoy some time together before life takes everyone their own way again. The hardest part about camping was packing healthy and gluten free food when the typical camping food is hot dogs with buns, and s'mores. The first step was deciding that it was not a weekend to eat junk. I knew that I would regret it later. After that it was easy to plan what to take.

Camping Food List
1. Fruits and vegetables - I bought the pre made veggie and fruit trays at the grocery store. This saved a lot of prep time and cut down on the waste. I took the veggies out of the tray and put them into a ziplock bag to save room in my cooler. I bought the fruit trays that were small so they would fit into the cooler as is. Fruit can be tricky because it tends to go mushy if left out to long, and spoils quickly. I selected the fruit trays with melon, pineapple, and strawberry. They lasted longer in my cooler and were fresh for the whole weekend. For a side with meals I bought the salads in a bag that come with all the topping in a separate bag. I separated the lettuce into two separate ziplock backs so there were no leftovers. Then to make the salad I just had to add the desired amount of toppings, shake, and serve.

2. Meals - For lunch and supper I took gluten free smokies and burgers, minus the bun. They were easy to make over a fire and would be eaten on a plate. After getting them home from the store I froze them so they would last longer, and doubled as a ice pack for the cooler. For breakfast I pre measured gluten free chex cereal into sandwich bags. I took almond milk because it doesn't have to be kept cold until opened, and the small cartons take up a minimal amount of space.

3. Beverages - To stay hydrated I took a full water bottle, as well as a four litre bottle of water. There was also water available at the site. Beer and juice is a staple of mine in the summer. I took New Grist Gluten Free beer and Clamato juice. I also took gatorade to replace any electrolytes lost in the sun (however, we unfortunately did not have the hot weather we were hoping for).

4. Snacks - I did not pack a lot of snacks because fruits and vegetables are one of my main snacks. I did take strawberry marshmallows to roast on the fire, and some cripsy minis. I also packed coffee creamer for my coffer, as well as some vegetable dip to change things up. I took some gluten free pepperoni sticks as well, I don't buy stuff like this often and they were a great treat!

Overall, the camping trip was a success. I feel that I ate healthy and managed to refrain from devouring any gluten in the form of a sticky, gooey, delicious s'more. Next time I would probably take egg whites for breakfasts, as well as some steaks or kabobs instead of a large number of smokies.

I am now heading back the Okanagan for a few weeks before heading back to Saskatchewan! I hope everyone has a great Canada Day tomorrow!
Safe Travels.
k.

Gluten Free Rhubarb Rainy Day Muffins

The fresh fruit topping on these muffins adds moisture and flavour to the muffins. The sweetness of the strawberry balances out the bitterness of the rhubarb for a party on the tastebuds. These are the perfect muffins for a spring treat. 

Tuesday was a rainy day in the Okanagan, but rainy days are the perfect days for baking! There were so many fresh fruits and vegetables at Dan O Ray Vegetables and inspiration was lurking around every corner! The colours were so bright, and everything smelled delicious. It was a hard choice between getting the ingredients for borsht, or making a fruit muffin. However, I am going camping for the long weekend and muffins are always the perfect snack. After getting some rhubarb it was time to start coming up with a rhubarb muffin recipe! My grandma has a great rhubarb muffin recipe, but it is filled with gluten and dairy! This would not work for my intolerances, but I wanted to keep the great flavour and texture.  I made some changes and added my own twist to the crumble and a few of the ingredients. Gluten free products can be really dry and have the texture of sawdust when substituting gluten free flour for regular flour in a 1-1 ratio. Depending on the flour I often find it necessary to increase the wet ingredients, or decrease the amount of gluten free flour.


Gluten Free Rhubarb Rainy Day Muffins
1 1/2 Cup Gluten Free Flour
1/2 Cup Gluten Free Oats
1 Cup Brown Sugar
1tsp Baking Soda
1tsp Baking Powder
1tsp Cinnamon
1tsp Nutmeg
1tsp Vanilla
1/2 Cup Apple Sauce
1/2 Cup So Delicious Vanilla Coconut Yogurt
1/2 Cup Almond Milk
1 Egg
2 Cups Rhubarb

Crumble Topping
1/4 Cup Almonds
1/4 Cup Coconut
1/4 Cup Brown Sugar
Strawberry Slices

Combine all wet ingredients and dry ingredients separately and then combine. Add the Rhubarb last. Mix the crumble topping in a separate bowl, without the strawberry slices. Once everything is mixed place in muffin tins (approx 1/3 cup of mix per muffin) and add the crumble to each muffin. Place a strawberry on top of each muffin. The strawberry adds some moisture and prevents crumbly or dry muffins.

Bake at 350 degrees for 30 minutes.

The only thing I would change about this recipe is the crumble. Next time I make these muffins I will add some coconut oil to the crumble so it has a moist texture! Other than that, they were great! They are the perfect mix of great flavours.

The best part of rainy days in the Okanagan is the fresh smell of all the flowers and grass when the sun decides to shine! The roses are in full bloom and everything looks wonderful and inviting! I cannot wait to head back next week. Until then it is time to get ready for a long weekend camping trip! Staying healthy while camping has been a challenge to plan, but with the right amount of organization it will be possible and fun! Check back Monday for a post about staying healthy in the great outdoors! 

Safe Travels this weekend!

K. 

Quinoa Vegetable Salad and Getting Back on Track to Healthy Living

Quinoa is such a versatile grain that can be enjoyed in many ways! It is gluten free and makes the perfect summer salad for summer picnics. It can also be used in stir fry, or eaten on its own. It takes on the flavour of whatever you mix it with, and is perfect with fresh vegetables and dill for a refreshing salad.

Finals are finally done and I have taken a few days off to relax and enjoy the nice weather before starting my online class. It is going to be a busy month trying to get this class done, and finding the time to enjoy summer. I have been hanging out in the Okanagan and to ensure that I stay on track with eating healthy and working out while being away I bought a punch card at the leisure centre. I am excited to try classes that we do not have in Kamloops, like aqua zumba and aqua yoga! I am making sure to track all my food, and before eating I am trying to think "Is this worth the points?" Planning ahead is still a big part of my healthy eating goals. There are so many fun outdoor things to do here! Hopefully there will be some time for SUP yoga, and a few hikes!



The hardest part about eating healthy is that food is always on the mind - And not the healthy food I should be eating. I am consumed by thoughts of slurpees, dill pickle chips, and hot dogs. I want to indulge, but it is to soon. Indulging before eating healthy is a habit again can throw everything onto a bad track. Its okay to treat yourself, but it is also easy to get distracted or keep thinking "one won't hurt!" One often turns into two, and then three. Before you know it you have eaten way more than you should have and you feel bad about it. The key part to staying on track isn't always being heathy, its allowing yourself those bad foods in moderation. If you deprive yourself all the time you will end up indulging way to much and all success will be for nothing.


One of my favourite summer treats is a Quinoa Vegetable Salad. It is perfect to eat fresh, or it can be frozen and enjoyed later, with stir fry, or as a side to any meal! It is great for barbecues and is a fresh change from potato and macaroni salads! It can be enjoyed hot or cold and is perfect for anyone needing ideas for the upcoming long weekend parties!

Quinoa Vegetable Salad 

4 Cups Quinoa (Cooked)
1 Cup Baby Corn
1 Cup Snap Peas
1 Cup Tomatoes
1 Cup Broccoli

Juice from 1 Lemon
Fresh Dill

Combine all ingredients and mix together! It is quick and simple. You can use any vegetables in this. However, I find that these ones freeze best and do not get watery. The lemon and Dill are all that is necessary for the dressing and add plenty of flavour. The vegetables offer a lot of natural flavour, so using too much dressing can ruin the fresh flavour.

Makes 8 Servings

I am very excited to spend some time blogging! If anyone has some suggestions on how I can improve or any changes I can make please let me know! I have a list of things to do on my days off, but I am starting by reading Blog Inc by Joy Deangdeelert Cho! I have heard great things about it and cannot wait to start learning! I really enjoy blogging and hope to create a sense of community for other people that struggle to eat healthy with celiac disease and balance their busy lives with a healthy lifestyle. Have a good day!

k. 

Gluten Free Banana Muffins

Gluten free banana muffins are moist and full of flavour! They are allergen free and make the perfect snack or breakfast treat. They can be enjoyed fresh from the oven, or frozen and enjoyed at anytime!

Things are still crazy with school, but I am getting away this weekend to go camping with friends and family! I can not wait to get out of town and refresh before my finals next week. It will be a great time to get some fresh air and recharge my body and mind! Every trip needs a snack, and I have stocked by cooler with vegetables, fruits, crackers, and my favourite - MUFFINS! Muffins are necessary for road trips because they are quick, not messy, and can be enjoyed at anytime. I have finally perfected my Banana Muffin Recipe, and I cannot get enough of them! They have the perfect flavour, the right amount of chewyness, and butter or jam only makes the experience better!

These muffins are great because they are egg, gluten, and dairy free. They are full of fibre, and are relatively low for weight watchers points. I find that freezing bananas takes up a lot of space in the freezer, and frozen bananas do not do the flavour any justice. For this recipe you can blend all of the wet ingredients and freeze in a freezer bag. When you are ready to make muffins, unthaw and add to the dry ingredients. It saves time, and valuable freezer space. However, they are best if made when the bananas are starting to turn brown, and frozen after. These muffins can be frozen and taken out for lunches, snacks, and they are good for breakfast with a protein shake.





Gluten Free Banana Banana Muffins
3 Bananas
3/4 Cup Unsweetened Apple Sauce
1/2 Cup Almond Milk
1 Tbs Molases
1/4 Cup Coconut Oil

1 1/4 Cup Gluten Free Flour
3/4 Cup Oat Bran (or oats blended in the blender)
1 Tbs Flax Seed
2 Tsp Baking Powder
1 Tsp Baking Soda
1/2 Tbs Cinnamon
1/2 Tbs Nutmeg

Blend all wet ingredients in the blender until smooth, add to the try ingredients. Put 1/3 Cup of mix into muffin tins and bake at 350 for 18-20 minutes.

Makes 15 Muffins

Being gluten free can be a struggle, but if you take the time to experiment with your ingredients you can enjoy great foods! Gluten free is a different lifestyle, but it should be looked at as a journey rather than a burden. You will be healthier and happier when you go gluten free if you suffer from celiacs or a gluten intolerance. 

I hope that everyone takes some time this weekend to get outside and enjoy some fresh air and summer. Everyone has bad days or weeks (even months). But Monday is the start of a new week, and the best way to start it off right is to take some time to refresh and recharge first! I know I plan to start the week with a bang! Next week is finals week for spring classes, and to stay sane I am going to make the time for yoga and regular workouts. I am beginning to miss the gym and need to get back into a routine because the days are passing by way to quickly. 

Happy Friday!

K.

Tips for healthy eating when you are busy

Things have been a little crazy. I have been busy with classes, papers, and studying. I must apologize for not posting in a few days, and not sharing any new recipes or tips with you. Things slow down in the next few weeks, and then there will be more time to focus on what I enjoy; blogging, cooking, and relaxing! I can enjoy the summer weather and refocus on getting healthy. I thought I would share some tips on how I still eat healthy when life is just to busy!

-I always have a healthy snack in my bag. This typically includes hard boiled eggs, fresh fruit and vegetables, and half an ounce of almonds!

-I always carry water with me. This way I do not have to spend money on water, and it ensures that I always meet my daily intake.

-The night before I normally make my breakfast and lunch for the next day. Breakfast may be overnight oats, or an omelette that can be reheated. Lunch is typically a salad with tuna and avocado, or egg salad.

-If I know its going to be a busy day I take out the meat from my freezer so it can defrost and is ready to be cooked when I get home.

-Smoothies have become a staple in my life. I will usually have one for a morning snack, or to get some more protein with a meal. My smoothies are made with Vega all in one protein powder, frozen fruit, almond milk, flax seed, and a lot of spinach! The nice thing about smoothies is that you can virtually put anything you want in them!

-Working out tends to be a walk around campus or my neighbourhood when I am busy. It takes a back seat, but as long as I continue to eat healthy I am okay with that. I know that it is only temporary and life will get back to normal shortly!

Being healthy is a balance. You need to find a routine that works for you, and make healthy eating a habit!

I hope everyone has a great week!
k.

Organization is my key to weightloss

Freezer meals are perfect for organized healthy eating!

 To make life during the week easier I spent my Saturday making food and freezing it! I made egg muffins for breakfasts, baked turkey breasts for suppers, a pork roast to put in wraps and salads for lunches, and a quinoa vegetable salad for sides. These were all perfect to freeze, and then when I am in a rush or just to tired to cook I can pop them in the microwave and enjoy :) I also perfected my banana muffin recipe for a little treat with morning coffees. All of these recipes will be posted right here on my blog! They are gluten free, dairy free, and delicious!

Prepping for upcoming meals makes eating healthier easier. Every week I try to plan my meals for the week. Every night I plan my meals for the next day and put them into my points tracker so I know how much room I have for snacks, and treats. I can plan if I will have time to cook a meal, or if I need to grab something from the freezer. Organization is hard to find. But it becomes routine and makes healthy living a lot more convenient. Deciding what you are going to eat before hand takes all of the guess work out of meals, and if the food is ready or prepared you will be less likely to reach for an unhealthy alternative. At first meal prep and planning seems like a daunting stressful task. If you break it down into a day at a time, or three days at a time, it is easier to accomplish healthy eating. It is the little steps that make a huge difference in the end.

My favourite part of weight watchers is that you can truly eat whatever you want. It took me awhile to learn that this doesn't mean you should eat whatever you want because you won't see the results you want. What it means is that if you want a treat you can have a treat. Not everyday, and not all the time, but you can still have a little something to satisfy that sweet tooth. I have found that the healthier I eat, the more I want to eat healthy. The cravings go away, and you find healthy alternatives to the items you crave. The hardest part is eating my points. I eat lots of fruits and vegetables so they are zero points. If i go over the recommended serving I count them as points, and if I am still short I put avocado or healthy fats into my cooking for some extra points. I snack on almonds, and hummus, and try not to worry if I have a few extra points left over as long as I am not starving.

The hardest part of being busy has been finding the time to be active. I have been to tired to go to the late yoga classes that I love, and morning workouts have been exchanged for sleep and studying. I am hoping this will change before the weekend! However, I have still managed to find some activity in the busyness of life. Yesterday my friends went for a hike and I tagged along. We were gone for two hours, saw some breath taking views of the city, and took on some terrain that was deadly on my out of shape legs! It was great!

Being outside is refreshing and reenergizing. Hiking is a great way to spend time with friends, enjoy the summer weather, and get active. One day I will be able to hike to the top without wanting to crawl, or just sit down half way. Everyone has a starting point, and everyone has goals. It does not matter how you reach your goals, as long as you get there. It may take months, or even years. But every little bit is an accomplishment. Getting to the lookout was my accomplishment. Next time I'm striving to get there a little bit easier.

I will post the recipes for my freezer meals over the next few days, as long as time allows! Maybe I will get some more hikes in and I can share the views with you. I wish everyone a motivated week, and hope you can find a small accomplishment in a bad or busy day! Everything counts, some days just getting out of bed is a big accomplishment.

K.