Pumpkin Granola Bars

Soft and chewy pumpkin granola bars are a great fall snack. They have all the wonderful warm flavours of fall with a dark chocolate treat. They are fast and easy to make and are low in sugar! These treats are under 150 calories so you can enjoy them guilt free! You will eat the whole pan quickly so I recommend making a double or triple batch and throwing them into the freezer for a snack on the go! 

This past week I came to the conclusion that fall baking is just the kick off to Christmas baking. As I think of delicious fall favourites my mind always travels to what I want to make for the holidays. With the cool weather it is hard not to think of things that will make my house smell warm and inviting, and nothing is better then the smell of fresh baking on a crisp day. This fall has been chilly outside and I am really enjoying foods with warm flavours like cinnamon and nutmeg. Fall baking is a warm feeling I dream of all summer when it is too hot to run the oven, especially since I do not have an air conditioner.

What is your favourite fall snack? I do not have a favourite snack because I really just love all food all the time. Since being diagnosed with celiac disease I can say that I have missed having a granola bar when I am feeling hungry in between meals. Gluten free granola bars can be hard to find and tend to cost more then I am willing to spend, plus they never taste as good as the unhealthy chocolate covered bars. Since I am riding the pumpkin train like every other basic I decided to create some healthy pumpkin bars! I have been following Fit Girls Guide since February (I will be launching another post about this choice and journey in the future) and dark chocolate is allowed EVERYDAY! I took my love for pumpkin and my daily chocolate allotment to create some soft granola bars! They taste like dessert, but are filling and satisfying.  The flavours of cinnamon and nutmeg always taste amazing with pumpkin, but I am so happy with how everything complimented the dark chocolate! Even better, they are under 150 calories and are low in sugar! I will definitely be making these again!

Pumpkin Granola Bars

(Printable Recipe Here)

1 Cup Gluten Free Rolled Oats

1/2 Cup Gluten Free Cheerios 

2 Tbsp Gluten Free Flour

2 Ripe Bananas

1/4 Cup Brown S

ugar (Or Brown Sugar Substitute like Splenda)

1/3 Cup Pumpkin Puree

1/2 Tsp Baking Soda

1/2 Tsp Cinnamon

1/2 Tsp Nutmeg

1/2 Tsp Pumpkin Pie Spice

1/3 Cup Dark Chocolate Chips

1/4 Cup Dark Chocolate Squares (To drizzle on top)

- Mash up Bananas and combine with Brown sugar and Pumpkin Puree

- Add remaining ingredients and mix well

- Place in a parchment lined 8x8 pan and press down with either hands or the back of a spoon.

- Bake at 350 degrees for 20-25 minutes. 

- Melt Dark Chocolate squares in the microwave and drizzle over the square.

- Let cool in the fridge for 4 hours or overnight before cutting.

- Cut into 8 squares and enjoy :)

Homemade Salsa

This salsa has the perfect amount of spice and sweetness. It is made with local, organic vegetables, and is gluten free! It is a great snack with corn chips, or can be used as a sauce when cooking. It is versatile and makes a great gift!

In addition to Peach Jam and Raspberry Blackberry Freezer Jam, my mom and I took on the task of making fresh Salsa! Salsa is a family favorite. We put it on meat and cheese platters, enjoy it with corn chips, and often bake chicken or salmon in the oven with a few tablespoons on top for an extra pop of flavor. Salsa is gluten free, and makes everything taste better! By making it ourselves we know exactly what is in it. It is low in sugar, and the flavor of all the fresh vegetables shine through.

We purchased all of our ingredients at a local fruit stand where everything is Okanagan grown, and most things are grown right on site. I have never had a bad experience there. Their tomatoes have been described as legendary, and I will not argue. They are juicy and taste like you went out a picked them yourself off the vine. We purchased a box of assorted hot peppers, which allowed us to control how spicy the salsa was. Everything smelled so wonderful; the car ride home was full of fresh aromas that filled my heart with warmth. Now those smells are preserved in small jars, to be enjoyed anytime of the year!

This salsa made 12 small jars. Next year I think it will be necessary to make a few batches because it is so good that one jar does not last very long! You can add anything you like to this salsa, such as corn, more peppers, more tomatoes, or whatever you feel like. This is how I like my Salsa, but it really is a personal experience! Get messy and experiment with your favorites to create the salsa that is perfect for you!

Salsa

 

8 Cups Roma Tomatoes

1 Cup White Onion

1 Cup Purple Onion

3 Cups Various Colors of Bell Peppers

1 Cup Jalapeno Pepper, or 2-3 Various Hot peppers

5 Cloves Garlic

2 Small Cans Tomato Paste

½ Cup Vinegar

2 Tbsp Sugar

1 Tbsp Salt

2 Tsp Cumin

2 Tsp Black Pepper

2 Tbsp Fresh Chopped Cilantro

-Cut all fresh vegetables (Tomatoes, Peppers, Onions, Jalapenos, Garlic) to desired size.

-Combine everything in a pot and bring to a slow boil for about 60 minutes. Cover with a lid for the first 20-30 minutes, and then remove the lid and continue to boil.

-Place in sterile jars with ½ inch headspace

-Wipe top and rim clean and put lids on

-Place jars in a water bath for 15 minutes, and then lift out the canning rack, leave jars in the canner with lids on for 5 minutes.

-Remove from canner and allow to completely cool for approx 24 hours

Makes 12 Jars

Enjoy on top of meats, as a dip for sandwiches, on nachos, or whatever else you can think of! Salsa tastes so wonderful and is delicious on everything! It is a healthy alternative to store bought, and will keep you wanting more! It makes the perfect hostess gift, or can be stored and given away as chritmas gifts, in gift baskets, or kept for yourself to be enjoyed whenever you like!

Also, do not forget to check out my homemade Peach Jam, and Raspberry Blackberry Freezer Jam recipes!

Have a great day doing the salsa!

K

Raspberry Blackberry Freezer Jam

Raspberry Blackberry Freezer Jam does not require a canner, and preserves your favorite fruits into a tasty jam that can be enjoyed any time of the year. It is healthy, and low in sugar. This freezer jam is the perfect topping on ice cream and fresh muffins. It only requires three ingredients.

This jam is different from the Peach Jam that I previously posted because it does not require the use of a canner. It is a lot easier to make, and is cheaper for the person wanting to make jam on a budget. Many gluten free breads are dry, or lack flavor. Homemade jam is healthier than store bought, and gives gluten free foods the punch of flavor that they may lack.

Blackberries and raspberries are packed with fiber. They are full of antioxidants, which help protect the body from cancer and speed up the healing of cells. These berries boost the immune system and help fight off colds and illnesses. These are all added bonuses to enjoying foods that already taste good. But if that wasn't enough to make you wish you were eating berries right now, they have also been known to prevent premature aging! If you do not have the time to make a lot of jams and sauces this year, I hope you have the time to make a berry packed freezer jam! It is so simple to make and anyone can do it!

To keep the jam healthy I used sugar free freezer pectin, you can add additional sugar if desired but I recommend tasting it first. The pectin is very sweet, and the berries add a lot more sweetness to the jam. For berry jam I do not think that extra sugar is necessary, but if using a more bitter fruit then it might be needed. Like many things in the kitchen, jam is all about experimenting!

Raspberry Blackberry Freezer Jam

4 Cups Crushed Fruit (2.5 Cups Crushed Raspberries, 1.5 Cups Blackberries)

1 ¾ Cups Unsweetened Cranberry Juice

1 Package Sugar Free Freezer Jam Pectin

- Crush berries with a masher, do not puree berries, leave some chunks of fruit intact.

- In a large pot combine juice and pectin until dissolved, boil for 1 minute while stirring constantly.

- Turn off heat and add fruit, stir vigorously for one full minute,

- Spoon into sterile jars and leave ½ inch space at the top.

- Cool in the fridge for twenty-four hours and then place in the freezer.

Makes approximately 6 small jars

Jars in the fridge can last for approx 3-4 weeks, while jars in the freezer can last for up to a year. 

If you had fun making this jam, or want to try something else, check out the Peach Jam and Salsa that I also made this year!

Have a great day jammin'!

K.

Peach Jam

This Peach Jam has a warm flavor that keeps you wanting more. It is low in added sugar, and is quick to make! It preserves the perfect summer fruit into the perfect fall treat, making the transition of seasons a little easier!

It is peach season in the Okanagan! This season does not last forever, and it seems that this year the peaches are larger and juicier than ever! I cannot get enough of the plump yellow fruits and their sweet aroma. Peaches are the perfect summer fruit! They have many health benefits, and are a Chinese symbol of good luck and protection. Peaches can help cleanse the kidneys, fight diabetes and obesity, keep the skin and hair healthy, and have been known to help relieve stress and anxiety. There are so many positive benefits to peaches that I want to eat them year round and this year I will be able to! 

While I have never canned or preserved anything in the past, this year my mom and myself took it upon ourselves to learn how, and preserve we did! Peach Jam was just the beginning. After going to many fruit stands we decided we also wanted to preserve all the colourful fresh vegetables as a salsa, and the plump raspberries and blackberries as a freezer jam! The possibilities are endless, and I cannot wait to see what we preserve next year! Now we can enjoy delicious Okanagan fruits and vegetables year round!

 

Peach Jam

8 Cups Crushed Peaches with stones and skins removed.

¼ Cup Lemon Juice

1 Cup Unsweetened Cranberry Juice

1 Tsp Vanilla

1 Cinnamon Stick

½ Cup Sugar

1 Tsp Margarine

1 Tbsp Liquor (Tia Maria, Brandy)

1 Package Sugar Free Pectin

Score the tops of the peaches and then blanche them. Blanching removes the skin, and is done by placing the peaches in boiling water for a few minutes, and then promptly placing them in an ice bath. The skins will peel off easily. Cut the peaches in quarters and remove stones, then mash to  desired size.

After Blanching

- Combine Fruit, Cranberry Juice, Lemon Juice, and Margarine in a large pot. Stir in Sugar Free Pectin until it is dissolved.

- Over high heat, bring to a rolling boil and stir constantly.

- Add Sugar (You may need more or less, it depends on personal taste)

Peaches In the Ice Bath

- Bring back to a full boil that cannot be stirred down and boil for three minutes.

- Remove from heat and begin to fill sterile jars, leave ½ inch space at the top of the jar.

- Wipe off tops and rims of the jar, and put lids on.

- Place in a hot water bath for 10 minutes, and let cool in the water for 5 minutes.

- Remove from water and let cool for 24 hours.

Makes approximately 10 small jars

Enjoy your time preserving! This jam is perfect on fresh pancakes and leaves you wanting more!

Check out the homemade salsa and freezer jam if your looking for more preserving ideas!

K.

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.