Gluten Free Pepper Chive Biscuits

Gluten free biscuits that are packed with flavour! They have fresh spices and herbs that offer a refreshing flavour! They can be enjoyed alone, with a bowl of soup, or as a sandwich bun. 

My last "first day of school" photo

School started last week, and I am still trying to get back into a routine. This is my last year of university, and I am determined to make it a good one by volunteering a lot and getting involved in the community. I have discovered so many wonderful opportunities, and instead of choosing one I want to do it all! There are so many things I want to accomplish in such a short time, I get excited just thinking about it! I am hoping for big things to come. Like anything, it takes hard work and dedication. Tomorrow is Monday and the start of a new week. I am still not feeling very well but I am going to try a new mentality of; "if I do not think about it, it will not exist!" I realize that this may catch up with me eventually, but it might also be the kick I need to get back to feeling better and start accomplishing all the things I have been neglecting (my blog, the gym, meal prep, and doing what makes me happy).

Here are my tips and trick to get back into routine after a long break, or setback:

1. Buy a day planner. At the start of the week jot down everything you have to do, and the times you have to do them (appointments, classes, work). Then decide when you are going to do the things that do not have a specific time. In between all the things you have to get done, make sure you leave time to eat meals and get a work out in. I like to end my day with a hot yoga class if the day has been busy. It is relaxing and does not interfere with my daily activities. Do not forget to leave time to look after yourself!

2. Plan your meals and snacks for days that you will not be home to prepare something. If you are following weight watchers calculate the points of what you are eating so you know if you have room for that latte on the way to school or work. This is also when you can decide when and how you are going to work out. When you pack your food for the day, make sure you pack the workout gear you require for the day!

3. Take time to rest. If you have been ill, or out of routine for awhile it can be overwhelming to throw yourself back into it. Take time to relax in the evening and read a book or watch a movie. Everyday you can add more and more to your day until you are back to where you used to be! Just always remember that your health comes first.

For this weeks meal plan I have decided that turkey sandwiches are going to be the best choice since lunch time is at the same time as one of my classes. I love sandwiches, but gluten free bread is messy, heavy, and can take up a lot of weight watchers points. Last week I made these Pepper Chive Biscuits, and they are going to make the perfect sandwich bread! They are light, tasty, and only THREE points plus per biscuit! Enjoy :)

Pepper Chive Biscuits

1 Cup Gluten Free Bisquick, or Gluten Free Biscuit Mix

½ Cup Corn Meal

½ Cup Gluten Free All-Purpose Flour

1 Tsp Xantham Gum

1 Tsp Baking Soda

1 Tbsp Sugar

¼ Tsp Dried Oregano

¼ Cup Green Onion, or Chives

1 Tbsp Hungarian Pepper (Jalapeno Pepper will also work)

¼ Cup Cold Butter

1 Cup Plain Coconut Yogurt

½ Cup Almond Milk

-Preheat oven to 400 Degrees and line a baking sheet with parchment paper. Combine all dry ingredients in a bowl and cut in butter until there is a crumbly texture.

-Add yogurt and milk until the dough becomes sticky.

-Add Peppers and Green Onions. Mix until Combined, however do not over mix. It is easiest to do this part by hand to ensure that everything is mixed.

-Place on a cookie sheet with a ¼ cup measuring cup.

Makes 12 Biscuits

3 Points Plus per Biscuit

I hope that everyone has a great week! Remember that celiac disease is not as bad as many think. You may wake up in pain, find it hard to get gluten free food, feel tired all the time, and have no motivation to do anything BUT you can do anything. Make celiac disease fun. Go play in the kitchen, even if your not a good cook. Go to the farmers market and make a meal with fresh, whole foods. Do what makes you happy, and make this a time to discover exactly who you are. It is a time of transition and learning, so make yourself and your health the number one priority!

k.

Zoku Gluten Free and Healthy Summer Slushes

I had a great find this week at a store in Kelowna! It was the Zoku Slush and Shake maker! It creates healthy slushes and shakes in seven minutes! From what I understand, the liquid in it freezes incredibly cold and then what you place in the cup freezes quickly. You keep stirring the fluid until it reaches the desired consistency. It is great! I have tried two slushes and it really does work in seven minutes. I was thinking that this will be a great way to change up my morning protein shake, however protein powder does not freeze very well because my first slush was a complete bust. However, I made one with almond milk and watermelon puree and it turned out perfectly! My only complaint about the Zoku product is that all recipes require blending first. I am not a fan of this and am going to try to prevent it. If I am going to take the time to blend a shake, I am not going to then place it in the slush maker, I will just drink it from the blender.

I am very excited to see what fun creations for healthy shakes and slushes I can come up with! This one was very easy. It was one cup of almond milk, and one cup of watermelon cut small. It had great flavour and was refreshing! The best part was that it was only one weight watchers point! It was completely quilt free

There are so many possibilities! I want to try making a slush with coconut water and cherries, as well as a milkshake with almond milk and cocoa. You can make them healthy and don't have to run to the store when you are craving a unhealthy treat! This is also the perfect solution to avoid dairy and still enjoy a shake! Zoku has other great products that I would love to try such as a ice cream maker, and popsicle molds.

The last few days have been relaxing. I have been swimming laps every morning at 6, and have been doing my best to eat healthy. Friday involved some wine tastings, so I am counting that as a serving of fruits (sometimes you just have to have a little bit of fun!). This week is filled with many more adventures in Kelowna, so I am going to have to get motivated on my class in order to enjoy the week!


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.

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.

Vanilla Chai French Toast

French Toast is a great breakfast food, but lacks the high amounts of protein that keep you full until lunch, or morning coffee. This protein packed french toast offers a lot of flavour and can be enjoyed at anytime of the day! Just top it with your favourite fruit and enjoy!

This week has been crazy. When I get stressed I crave sweet foods, like waffles. Waffles seem to make everything better. I had a nap and woke up wanting breakfast for dinner. I did not have any bacon or sausages for protein, so I played around and found a way to add protein to my french toast! This tasted just as good as the original, and was probably a bit softer because of all the extra egg. This recipe has no waste, is packed with protein, and is delicious.

For me, cooking is all about experimenting. I do not follow recipes exactly, and I tend to omit items or add new items. That is what makes it exciting. Somethings work, and other things don't. Gluten free can be really gross, but other times it can be truly delicious and can taste like any other gluten filled food. Having celiac disease is no longer a burden, but an adventure that I look forward to most days (I really miss angel food cake! - That is an experiment for another day, and another post!)

Vanilla Chai French Toast
1 Egg
Cinnamon
1 Scoop Vega Vanilla Chai Protein Powder
Splash of Almond Milk
2 Pieces of Silver Hills Gluten Free Bread

Mix egg, protein powder, cinnamon, and almond milk in a bowl until well blended. If it is a little thick add some more milk. Put bread in the bowl one slice at a time to coat well. Place bread into frying pan and cook. Before flipping toast put more of the egg blend onto the toast. Alternate flipping and adding more until there is no more blend left and the toast is nice and brown.

Top with your favorite fruits and a tablespoon of maple syrup! Enjoy

This recipe is higher in points plus than I would prefer, but it is comparable to having a meal with meat and rice or pasta! It is filling, and sometimes you need to treat yourself! This was the perfect treat! It was healthy, filled me up, and satisfied my terrible waffle craving!

I hope everyone is having a great week!

k.

Dijon Garlic Marinade

This marinade is perfect on any meat and can be used on the grill, in the slow cooker, or substituted as a salad dressing! It has the perfect balance of garlic and mustard, without being over the top! It is soon to be a staple during BBQ season!

It is finally grilling season! I am definitely not a BBQ connoisseur, but last week I found myself at the meat market and decided to get some pork chops. I am not a huge fan of pork, but I thought I would give it a whirl and see how I could make something with great flavour and was seasonal. I am so happy I did! These pork chops turned out to be better than I imagined.

I covered the pork chops in a Dijon garlic marinade and grilled them! The marinade was the perfect mix of tangy and sweet. I was able to use it as a salad dressing as well! Even more exciting - It was zero weight watchers points!


Dijon Garlic Marinade
1/4 Cup Red Wine Vinegar
2 Tbs Dijon Mustard
Fresh Dill
3 Cloves Garlic
1 tsp Olive Oil

Mix all ingredients together and cover over meat of choice. The longer it sits the better. However, 20 minutes is long enough if you are in a hurry! I also put this on the meat while it was on the grill, and after flipping the pork chops. 

This was perfect on top of a fresh green salad! Trying new things makes eating healthy exciting. When you can find guilt free ways to change things up, there is no reason not to eat healthy! It is about experimenting with what works for you, your lifestyle, and your body! No one is the same, but if you stay dedicated and motivated things will seem a lot easier!

Enjoy your day!
k.

Chicken Cabbage Soup

Chicken Cabbage Soup is perfect for a cold day! It will warm you up from the inside out and fills the house with the coziest smells. It can be topped with your favourite Mexican toppings for a completely different experience, such as avocado, sour cream, corn chips, and salsa, or enjoyed on its own!

The weekend has been cold and rainy. However, I am not too upset about it because I have caught a bad virus and do not have the energy to do much besides lay around. To help with the rainy day blues, and to fight this virus, I made some chicken cabbage soup! The smells are wonderful and make me feel warm and fuzzy, and it is a great comfort food for those blue days.

While feeling under the weather it can be difficult to eat healthy, or eat at all. I have found it easiest to fill the body with comfort foods and smoothies for some substance. I have not been overly hungry so I have been focusing on eating small meals so my body has some fuel. Once this virus is gone I will get back to eating regular meals and snacks. 

Chicken Cabbage Soup

12oz Chicken Breast Cooked
1 Can Low Sodium Diced Tomatoes
1 Carton Low Sodium Chicken Broth (4 Cups)
1/4 Cup Chopped Onion
1/2 Cup Snow Peas
1/2 Cup Carrots
1/2 Cup Broccoli
2 Cloves Garlic
2 Cups Cabbage
Fresh Dill, Fresh Parsley, Cayenne Pepper, Chilli Powder, and Black Pepper

In a pot saute onions and garlic until clear, add chicken, broth, and the fresh dill and parsley. Bring to a boil.
In a separate pan fry cabbage with 1tsp oil (I used coconut oil) and the cayenne and chilli powder until light brown.
Add tomatoes and remaining vegetables to the soup pot. Once boiling again add cabbage and let simmer for 30 minutes.

This makes 10 cups of soup and is very low in weight watchers point values.

I topped my soup with a quarter of an avocado and some corn chips. It would also be delicious with grated cheese and a tablespoon of sour cream, but I am still avoiding dairy.

Happy Sunday!

k.

The beginning.

This is my journey through life as a busy student. I am working hard to find the motivation to get healthy, be fit, and enjoy the simple things in life while going to school and working a part time job. This is common for many students and I hope that through the support of others people will be motivated to be the best that they can be! Life passes by so quickly and every moment should be enjoyed, the good and the bad.

In my late teens I was diagnosed with Celiac disease, it seemed like the worst thing that could ever happen. This meant no more perogies, cold beer and clamato, bread, or pasta. For the longest time I would cheat, only to regret it later. Now I live a gluten free lifestyle and feel better for it! I love cooking and baking. Being gluten free has allowed me to have fun in the kitchen and develop new and exciting meals that make me forget all about fluffy bread, and delicious potato filled perogies. My love to cook and try new ideas makes eating healthy much more enjoyable.

Recently I rejoined weight watchers. I have a nasty sugar addiction, and love quick meals and snacks. The items I chose may have been quick, but they were not overly healthy. However, the good feelings that I get from eating healthy make it so much easier to stick with it. I have been slacking off at the gym since summer classes started (I have only gone a few times, and keep cutting my workouts short). For the upcoming week I am setting my goal as attending yoga three times, and getting in 4 good workouts. Hopefully in the next few weeks my routine will be back to normal.

All goals can be reached with dedication. People never stop growing and changing. Life is not static, it is always moving. Every moment needs to be enjoyed because once it is gone, it is gone forever.

I hope that this blog will keep me motivated and on track to reach my goals. I invite everyone to join in with me on this journey. There may be failures, setbacks, and disappointments but overcoming these will only make the journey more exciting and I will be stronger for it!

k.