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 freeauntjayne@yahoo.com 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

www.mayoclinic.org/drugs-supplements/soy/safety/hrb-20060012

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.

Hint:

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

 

 

 

Starting over

As many of you who follow me know, I have changed my diet in the last several months.

This blog will be reflecting those changes.

I no longer do product reviews and have removed those I have done in the past.  (If you find one I have missed, please let me know)

Also, I am changing over my recipes.  They will all be gluten free, dairy free, processed sugar free, soy free and non-GMO.

Please bear with me as I make these changes, but when you come across a recipe you are interested in, contact me for substitutions for the afore-mentioned ingredients.

 

Eat well my friends😀

Love Aunt Jayne

Aunt Jayne’s Gluten Free Honey BBQ Sauce

INGREDIENTS

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  http://wp.me/prAld-aJ)

1 medium onion, minced

½ tsp paprika

1 tsp minced garlic

½ tsp dried marjoram

½ tsp cumin.

DIRECTIONS

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.

Honey Baked Chicken Breasts

INGREDIENTS
2 boneless, skinless chicken breasts
3 tbs coconut oil, melted
4 tbs honey
1tsp GF Dijon style mustard
Pinch of curry powder

DIRECTIONS
Place the chicken pieces into the slow cooker.
Combine the coconut oil, honey, mustard and curry powder in a small bowl and mix well.

Place chicken in an oven proof casserole dish.
Pour mixture over chicken pieces.


Cover and cook on low for 1 hour. (Baste about ½ way through)
Serve over brown rice and have a spinach salad on the side.

Serves 2

Gluten Free Buckwheat Pancakes

INGREDIENTS

1 cupbuckwheat flour

2 ½ tbs MoreFiber™Baking Blend

1 tsp baking powder

1 egg (or egg substitute)

1 cup Almond milk (or rice milk)

2 tbs butter (or equivalent)

 

DIRECTIONS

Preheat a lightly greased griddle to 375ºF

In a medium bowl, combine the dry ingredients.

In a 2-cup measuring cup, whisk together the wet ingredients.

Pour the wet ingredients into the dry and mix well.

Spoon onto the prepared griddle and cook until golden brown.

Flip and cook the second side until golden.

Gluten Free Granola

INGREDIENTS

2 cups certified gluten free oats

¼ cup flax seeds

¼ cup sunflower seeds

¼ cup pumpkin seeds

1/8 cup walnut crumbs

¼ cup raisins

¼ cup chopped almonds

¼ cup dates, chopped fine

1/8 cup dried cranberries

½ cup crunchy peanut butter

½ cup honey

5 tbs coconut oil

DIRECTIONS

Preheat oven to 300ºF

Line a large shallow pan with waxed paper or parchment paper.

In a large bowl, mix together the first 9 ingredients.

In a small saucepan, melt the remaining 3 ingredients stirring constantly until mixed.

Mix the melted ingredients into the dry ingredients making sure they are well blended.

Press into prepared pan.

Bake for about 30 minutes.

Do not over-cook.  The granola will “crisp” up as it cools.

When completely cooled, crumble the granola into a container with a tight fitting lid.

Store in a cool, dry place.

This makes a great breakfast cereal or a light snack for your purse or lunch box.