Healthy, Gluten Free Snacking

If you are anything like me, you start feeling a little peckish between lunch and dinner.

I like to change up my snacks and I try to make them as healthy as possible. (Don’t kid yourself, sometimes I just eat junk)

Here is a list of quick easy snacks:

  1. Mix one part salted nuts (any kind you like) with one part unsalted and one part fruit.  The fruit can be raisins (my favourite), dried cranberries, dried blueberries, what ever tickles your taste buds.
  2. Baby carrots, celery, cucumber, broccoli, cauliflower etc.  with goat cheese warmed for the dip.  If you want to take it a little further, mix some dill or other seasoning into the goat cheese.
  3. Apple slices with goat cheese and walnuts.
  4. Cherry tomatoes stuffed with feta and spinach.  (just chop the spinach finely and mix in with the mashed feta.
  5. My summer time favourite is a mixture of goat yogurt and fruit mashed together and frozen in a popsicle mold.
  6. My favourite winter snack is homemade hot chocolate sweetened with coconut palm sugar and a couple of mandarin oranges.

I have many more snack ideas throughout this blog and I am always looking for more.

If you are interested in sharing your healthy gluten free snacks, contact me at I would love to learn more recipes.

Well, that’s it for now kids.

Take care of you!

Love Aunt Jayne


Home Made or Store Bought?

I know that in today’s world it isn’t always easy to make everything from scratch but later in this article, I will give you tips on how to work it into your heavy schedule.

Firstly, though, I want to talk about the ingredients in store bought gluten free foods and mixes.

Because gluten is the thing that holds everything together, it must be replaced.  That is true for both home made and store bought.  My favourite is Guar gum.  Guar gum adds no strange flavours or texture and it does not upset my tummy.  You can also use Xanthan gum, which is more expensive and it does upset my tummy.

The following is a couple of the less appealing ingredients found in Gluten free foods and mixes from the supermarket:

Soy:  Once hailed as a miraculous health food, “Soy may cause atopic eczema (skin problems), asthma, bad taste, bleeding, bloating, constipation, damage to pancreas, diarrhea, goiters (enlarged neck due to increased thyroid size), growth failure, fatigue, immune changes, increased heart rate, insomnia, intestinal inflammation, loose stool, menstrual changes, …Nov 1, 2013″

Soy (Glycine max) Safety – Mayo Clinic

Vegetable Monoglycerides:  These are derived from soy or palm oil (Please do not use anything with palm oil) Livestrong has the best information on VM.

Calcium Propionate:  This stuff even has an MSDS sheet!  Read the PDF from Science Lab and figure out if you want this in your food! 

Keep in mind too, that colours and flavours may be gluten free but many are detrimental to our health.

Preservatives are not required if you make your own foods.

Here is how I do it:

I take one day each week and I try to make at least three different healthy foods.  Bread or buns are made the odd time, but seriously, I rarely eat them.  So I make one pasta dish, one rice dish and something we don’t have very often.

This week, I made brown and wild rice with spiced chicken and vegetables, a pasta casserole and shepherds pie.

Each of these items will do my husband and I at least two meals.  The rice dish will do two dinners for two and a lunch for my hubby.  My pasta casserole will do three meals for two and a lunch for my hubby.  Depending on how much time I am willing to spend in the kitchen, I sometimes make four or five items.

Once all the foods are cooked and cooled, I divide them into meal-sized containers and pop them into the freezer.

It is so nice to come home from work and simply heat up a home made meal.


Plan the meals you want to make before you go shopping for the week, pick up all of the necessary ingredients.  Then sit down and figure out a game plan.

For instance, If you are making shepherds pie, you might want to also prepare another meal with the same meat.  and make them at the same time. Organization is key.

I hope this has been helpful.

Have a fabulous day and take care of you,

Love Aunt Jayne




JoJo’s Healthy, Quick and Easy Cookies


1 cup raw cashews

3 tbs coconut palm sugar

2 tbs ground flax

2 tbs melted coconut oil

2 tbs raw honey

½ tsp cinnamon (optional)

¼ cup GF chocolate morsels or raisins


Place all of the ingredients, except chocolate or raisins, into a food chopper.

Process until it looks like cookie dough.

Add chocolate or raisins and pulse until mixed through.

Roll into balls and flatten with your palms.

Place into an air-tight container and refrigerate until you want to serve them.

Raw Brownies

My sister-in-law sent me this recipe and they are quite nice!

Photo to follow


2 cups whole walnuts (200 g package of shelled chopped walnuts is what I use because that’s what the store carries – I don’t think it matters either way)

Approximately 2 cups of pitted medjool dates – I take the pits out myself (or 700 – 800g of pitted baking dates will do in a pinch but the medjools are much better and easier to work with)

3/4 cup cocoa powder

1 cup raw unsalted almonds, roughly chopped (optional)

¼ tsp. sea salt  (I did not add salt when I made them)


1. Place walnuts in food processor and blend on high until the nuts are finely ground.

2. Add the cocoa (and salt). Pulse to combine.

3. Pit the dates and add a couple at a time through the feed tube of the food processor while it is running. What you should end up with is a mix that appears rather like cake crumbs, but that when pressed, will easily stick together (if the mixture does not hold together well, add more dates).

4. In a large bowl (or the pan you plan on putting the brownies in), combine the walnut-cocoa-date mix with the chopped almonds. Press into a glass cake pan (8×8 or 9×9 square ). Place in freezer or fridge until ready to serve (it is also easier to cut these when they are very cold). Store in an airtight container.

Aunt Jayne’s Gluten Free Honey BBQ Sauce


1 ½ tbs olive oil

1 cup ketchup (check the ingredients)

1 cup white vinegar

¼ cup molasses

¾ cup honey

¼ cup GF Worcestershire sauce ( See recipe

1 medium onion, minced

½ tsp paprika

1 tsp minced garlic

½ tsp dried marjoram

½ tsp cumin.


In a large saucepan, over medium high heat, warm the oil.

Add the minced onion and garlic cook until lightly browned.

Add remaining ingredients, stir well  and bring to a boil.

Reduce heat and simmer until thickened.

Remove from heat and cool.

Store in the refrigerator in a container with a lid.

Gluten Free, Sugar Free, Dairy Free Blueberry Muffins


1 cup brown rice flour

½ cup potato starch

¼ cup cassava flour

2 tsp guar gum

2 ½ tsp baking powder

1 cup NuNaturals More Fiber Stevia Blend


¼ cup unsweetened apple sauce

2 large eggs

¼ cup olive oil

¾ cup almond milk

2 droppers of NuStevia Lemon

1 tbs fresh squeezed lemon juice

1 ½ cups dried blueberries



Preheat oven to 400ºF

Lightly grease muffin tins.

Stir together all of the dry ingredients.

Make a well in the center.

In a large measuring cup, beat tighter all of the wet ingredients and pour into the well you made.

Stir, just enough to moisten everything.

Fold in the blueberries.

Scoop into muffin tins (about 2/3 full each)

Bake 20 to 25 minutes.

Makes 12 muffins.

Gluten Free Lemon Bundt Cake


2 cups NuNaturals More Fiber Stevia Baking Blend

½ cup butter, softened

4 eggs

1 ½ cups Cassava Flour

1 cup brown rice flour

1 ½ tsp baking soda

1 ½ cups almond milk

3 droppers full of NuNaturals Pure Liquid Lemon NuStevia


Preheat oven to 325ºF.

Lightly grease a bundt pan.

Mix the softened butter and Stevia Baking blend until fluffy.

Add the eggs, one at a time, beating well after each addition.

Add the dry ingredients and almond milk alternately, a little at a time.

Add the Lemon NuStevia and beat well.

Pour into the prepared pan.

Bake 45 to 50 minutes.

Test with a toothpick after 40 minutes and again at 45 and 50.

Do not overcook.

Allow to cool about one hour and invert onto a cake plate.

Glaze if desired. (Not recommended for diabetics)


1 1/2 cups coconut palm sugar

¼ cup melted butter or non-soy butter substitute.

2 to 4 tbs fresh lemon juice.

Beat the butter and sugar together and add the lemon 1 tbs at a time until “spreadable”