Slow Cooker Gluten Free Butter Chicken

This slow cooker butter chicken has great flavour and is easy to make! It is perfect for the person on the go, and can be frozen for lunches and dinners. It is healthy and can be customized to suit your tastes!

Butter Chicken is one of my favourite meals when I go out to eat, if I can get a gluten free option! It has become a comfort food in my mind, and is is perfect on cold winter days. It warms you up with its spice, however is light and won't leave you feeling like you over ate. This is not prepared the same way as traditional butter chicken, but it has the same great flavour. It is easy for someone on the go because it is quick to prepare and can be left in the slow cooker all day. This is a great base, you can change it as you feel necessary. You may want to lightly grill your chicken before putting it in the slow cooker, or add more curry if you prefer a spicier dish. It is necessary to use the slow cooker so the flavour is absorbed into the chicken, and the sauce gets a chance to thicken since there is no flour required. Next time I make this recipe I will make some gluten free naan bread to pair with it. It freezes well, so the left overs can be enjoyed for lunches later on when you are short on time.

Gluten Free Butter Chicken 

2 Diced Tomatoes
1 Cup Chopped Onion
5 Cloves Garlic
1/4-1/2 Inch Fresh Ginger (Add more if you want it spicier)
1 Tsp Olive Oil
2 Tsp Garam Marsala
1 Tsp Curry
1 Tsp Chili Powder
1/2 Tsp Black Pepper
1 Can Light Coconut Milk
1 Can Tomato Paste
3 Large Chicken Breasts, Chopped

In a frying pan sauté Tomatoes, Onion, and Garlic. Add in remaining ingredients (not the chicken) and mix together. Place Chicken in a slow cooker and pour sauce on top. Cook on low for 6 hours, or high for 4 hours. Serve on a bed of Jasmine Rice, with yogurt and chives on top. 

*You can also put 1/2 a cup of chopped peanuts into the sauce if you like, or use them as a garnish on top. 

Makes approx 6 servings

Gluten Free Granola

This gluten free granola is the perfect topping for your morning yogurt and berries! It is crunchy and has a great coconut, and nut butter combination. It can be enjoyed on its own, or as a topping on your favourite snack. This granola only takes thirty minutes to throw together and bake, and the combinations of seeds and flavours are endless. It promises to be your new favourite!

I hope everyone has had a great start to 2015 and has been able to stick to their resolutions, make steps closer to their goals, and have lived every moment to the fullest! Sticking to life changing resolutions can be difficult, however it is possible to achieve your version of greatness by taking small steps. This allows you to get used to the changes one at a time, over a period of time, rather than diving right into a big change and becoming frustrated and overwhelmed. My biggest goal is to stick to eating healthy. It comes and goes, depending on the day, and my stress levels. However, this year I am going to do my best to stick with it, no matter what is going on! I have other goals to, but being healthy is the most important right now. Last year had many ups and downs, this year my focus is me, myself, and I. Mental health is just important as physical health, and it is amazing how much one effects the other. By focusing on myself I hope to find a balance between my mental and physical health. Every year I reflect back on how far I have come, what has changed, and what I could have done differently. I hope that over 2015 I become stronger, smarter, and have a better sense of myself and who I am. I hope that I can learn to smile during the rough times, and laugh everyday. My goal is to reach a physical health level that I have not seen in many years.

To kick off the healthy eating (again) I made some wonderful granola. Granola is a comfort food to me. It makes me want to wear a plaid shirt with warm wool socks and curl up on the couch with a good book and bowl of this healthy snack. Granola can be as healthy, or unhealthy as you like, but it will definitely warm your soul. I love crunchy foods, and this adds crunch to yogurts, fruits, and oatmeal. It is also great on its own! The best part about granola is that it is super easy and quick to make. There are tons of variations to ensure that you never get tired of it! You can add your favourite seeds, dried fruits, and toppings to make it suit your own cravings. It can be stored in a container for a few weeks, and it can be frozen if you want it to last longer (But this stuff is so addicting that you probably won't have time to freeze it).

Gluten Free Granola

2 1/2 Cups Oats

1 Cup Flaked Unsweetened Coconut

1 Cup Chopped Almonds

1/2 Cup Unsalted Pumpkin Seeds

1/2 Cup Flax Seeds

1/3 Cup Coconut Oil

1/3 Cup Nut Butter (I used Cashew Butter)

1/3 Cup Honey

1/3 Cup Dark Chocolate Chips

Preheat oven to 350 Degrees

In a bowl combine Oats, Coconut, Almonds, Pumpkin Seeds, and Flax.

In a saucepan melt together the Oil, Nut Butter and Honey until smooth.

Mix into dry ingredients until combined.

Spread onto one, or two, parchment lined cookie sheets.

Bake for 20 Minutes.

Once out of the oven, spread chocolate chips on top. Let cool.

Break apart and store in air tight containers.

Makes 25 quarter cup servings!

I hope everyone has a great day, and has a chance to enjoy this delicious and healthy treat! Keep trying to reach your goals and smile everyday!

K.

My World With Celiac Disease

I try to focus my blog on my life trying to eat healthy and gluten free. I share my newest recipes and my tips to live better. I have also shared my struggles of living a healthy life. But today I have decided to share a bit about my life with celiac disease and the struggles I have been having with it lately.

This is me

Having celiac disease is not always easy. Many people think "Cut out gluten, and you will begin to feel better!" That is not always the case. For me cutting out gluten is not enough. I also have to avoid dairy. I have to make sure I get an adequate amount of sleep so I do not put to much stress on my immune system, I have vitamin deficiencies and need to have my iron and thyroid levels monitored constantly. There are times when my stomach gets bad and I get very depressed or just want to stay in bed. Since coming in contact with gluten a few weeks ago I find myself still recovering. I do not know yet if this is because of the gluten, or if it is from the stress of school. But I do know that something in my body is not right. As soon as I eat my stomach begins to act up, and I could nap three times a day and still need ten hours of sleep at night. I feel like this has been a set back, but my body is telling me to take it easy, and that is exactly what I am going to do for the next few days. I sit and think about how I want to get back to prepping all my meals and working out everyday, but right now that is not a reality for me. I miss it, but I do not know how I am going to feel the next day or what I will be able to eat. Right now I am flying by the seat of my pants and trying to live as healthy as I can while struggling to get through a day.

The hardest part about not being able to eat gluten is that it is everywhere. I avoid wheat, barley, and rye. But it hides in so many other things. Sometimes you can be so careful but you still come in contact with it. It feels like gluten is everywhere, just waiting for an ambush like an army of party crashers. I find that now I just want to cook my own food so I know exactly what is in it. This takes away so much convenience. But it makes eating healthy easier and ensures that there will be no gluten hangovers.

 There is so much information available about celiac disease now compared to when I was first diagnosed. This makes things seem easier, but it can also be very overwhelming. A lot of the information is contradicting. At first I thought the new "gluten-free diet" fad would be great for people that HAVE to eat gluten free. But it has an awful stigma attached to it, and gluten free items that have hidden gluten are popping up everywhere. Monitoring has become much harder. Being gluten free is not a diet that I would wish on anyone. When you say you need to eat gluten free because you have celiac disease people give you a very confused look. Many people do not know what celiac disease is or its something that they have heard of because their neighbours sisters dog walker has it. Sometimes you get labelled as a picky eater, or someone following the newest health fad. This is not the case at all, and it infuriates me. I do not judge people who avoid peanuts, mushrooms, or any other allergen, so why do people on a strict gluten free diet get judged? This may not be the reality for everyone, but it is something I have seen.

I am going to give you a quick run down of how I explain celiac disease to someone that is unsure. Celiac disease is an autoimmune disorder that attacks the intestine. The body cannot break down gluten and the small villi in the intestinal tract begin to die. Your body quits absorbing the nutrients that it needs to survive. If left undiagnosed, the lack of nutrients can begin to effect other areas of the body such as causing brittle hair and nails, yellowish skin, severe weightloss or gain, thyroid problems, or effect on anxiety and depression. Once someone is diagnosed with celiac disease they must cut out all gluten from their diet. They should get regular blood work done to ensure that they have the necessary vitamins and nutrients to live a healthy life. Even after going gluten free there still might be days or weeks where you are bloated, in pain, and feel exhausted. You also need to remember that I am not a doctor. I am simply sharing what I know about the disease and my experiences with it.

I have been very frustrated with being a celiac this week, and thought I should share a bit of the struggle. Everyone experiences it differently, but it can be reassuring to know that someone else is battling similar problems. Having a community to share stories, ask questions, and invite conversation is something I wish I had when I was diagnosed. Oh and I forgot to mention that most wines are naturally gluten free, so drink some vino and relax!

I will be back to healthy living and healthy eating this week (I hope) as school starts wednesday! I am so excited to share the delicious recipes that have been created over the last few weeks to ensure gluten free and healthy eating on the go!
Hope your enjoying this labor day long weekend.
k.

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.

Gluten Free Cheeky Cherry Banana Loaf

Full of fresh local cherries and packed with many healthy benefits! Cherries are a summer favourite and the texture and flavour of this cherry loaf will make you forget that it is gluten free!

The last month has been jam packed with visiting, travelling, and endless fun back home in Saskatchewan! The trip home was long overdue, I have not been back to Saskatoon for over two years. It was great to catch up with family and friends, and to visit all the places that I found comforting and that offered me a piece of silence when I lived there. It was busy, but I managed to eat healthy while away. I did not gain any weight. However, I did not lose any either. Now that I am back I can get back onto weight watchers and continue on my journey to a healthier lifestyle.


Before leaving for Saskatchewan my mom decided that we should take something to eat for breakfasts and snacks in the hotel. This was the perfect opportunity to create a healthy and filling loaf that was gluten free. I was so excited to use all the fresh fruits available to me in the Okanagan! My fruit of choice was cherries. Cherry season lasts from June to mid-July, but you can still find some in the grocery stores and at the fruit stands. If you get a chance, this is a great loaf and I definitely recommend trying it out!

Cherries are full of healthy benefits! They are a great antioxidant and will help keep you looking young and prevent against cancer and disease.  Cherries are jam packed with fibre and can help with weight loss, improve the quality of your diet, and boost the immune system to keep you healthy! Cherries naturally contain melatonin and help regulate sleep patterns, they are also a great source of potassium and many other vitamins! If this isn't enough of a reason to eat cherries I will remind you that they are low in calories and taste amazing! The best part of living in British Columbia is that cherry season comes fast and it lasts long enough to ensure that you indulge in enough cherries (guilt-free) until the next season!

Gluten Free Cheeky Cherry Banana Loaf

Loaf
2 Cups Gluten Free Flour
1 Cup Sugar
1 Tsp Baking Soda
1 Tsp Baking Powder
1 Tsp Guar Gum
1 Tsp Cinnamon
1 Tsp Nutmeg
2 Tsp Vanilla
3/4 Cup Soured Almond Milk
1/2 Cup Apple Sauce
1/2 Cup Coconut Milk Yogurt
1 Cup Banana
1 Cup Cherries

Mix all dry ingredients and wet ingredients separately. Place all wet ingredients in the blender (excluding the cherries) until smooth. Combine both mixtures and fold in the cherries. Bake at 350 degrees for 45-50 minutes. While loaf is baking make the glaze.

Glaze

1 Tbs Butter

2 Tbs Corn Syrup

1 Cup Chopped Cherries

1/2 Cup Chopped Almonds

Boil down slowly and add water as needed to help the glaze boil down. I added rum at the end to add some moisture and flavour. 

I learned a lot about myself while I was gone. Going home made me realize that Saskatoon is not my home anymore. I made a good decision when I moved to Kamloops and I would not change a thing about my life today! I was a different person and believe that I have grown up since leaving. I truly believe that moving away is what helped me grow and change into the person I am today. For that I am grateful. People change and people move on, they leave their comfort zone and the challenge helps them become something great. People grow apart from the ones that they know, and the places that they call home. There is nothing wrong with growing and changing, but it is a easier process when you are surrounded by the ones who love you for who you are and not what you can do for them. I am deeply and truly grateful for my friends and family that give me support everyday to be the best person I can be. Thank you.

Saskatchewan's Provincial Flower

I hope everyone enjoys their long weekend!
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.

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.

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.