Vacation Right. Eat Right. No they aren’t mutually exclusive!

Recently I was contacted by Cole Millen another foodie and avid traveler and decided to provide you all with a wonderful guest post by Cole!  He’s got the right idea and some great tips about eating healthy while traveling.  My apologies to my public, I mean to get this up and posted previous to the long weekend (here in Canada) but ran into some issues between moving, and complications from some minor surgery I had.  Have no fear though -  I am still in time for the summer travels as well as Memorial Day weekend in the US.  Please enjoy this guest post and let me know you did by liking the post and commenting!  Thank you Cole for this great read!

Maintaining a Healthy Eating Plan While on Vacation

Taking the time to unwind while on vacation is a necessity and can help you relax from the daily stresses of job and everyday life. However, it shouldn’t be an excuse to ditch your healthy lifestyle by consuming junk food and skipping your workouts. The following tips will help you have a memorable and exciting vacation without the added pounds.

Pack Your Own Snacks

Whether you’re flying, driving or taking another mode of transportation, you can stay ahead of the game by packing your own snacks. Portable healthy options can include fresh fruits, vegetables, nuts, string cheese, whole grain crackers, and trail mix and granola bars. Peanut butter and hummus are other healthy alternatives that satisfy cravings and keep hunger at bay. If you’re at an airport terminal, you can walk around and check out the various café items until you find something that is both pleasing to the palate and good for you.

Planning Ahead

The most important aspect of staying true to your healthy lifestyle is ensuring the area and hotel you are staying in has the options available to allow you to do so. Doing a little research before hand can go a long way in this aspect. In my extensive research I have found online reviews to be extremely helpful. I recently found a site that bundled information on restaurants, hotels, things to do, and even a travel guide for the area. With this help I was looking through the list of hotels in Las Vegas and managed to find one that had not only the amenities I desired, but a gluten free restaurant in its lobby. With a little research and the help of reviews, you will find eating healthy on vacation easier than ever.

Ordering Room Service

Just because you’re ordering room service doesn’t mean you have to make unwise choices. There are a number of safe items on the menu such as salads, turkey breast sandwiches and baked chicken breast. You can also ask for low-fat dressing and condiments to be placed on the side. When you check in, leave the min-bar key at the front desk since fattening treats will only tempt you. If you have doubts about the nutritional content on a particular meal or food item, you can ask. Most hotels have the information at the ready for their guests.

Prepare Your Own Meals

Dining out can be costly on your pocketbook and waistline, so you don’t have to eat out for every meal. Ask for a room with a microwave and refrigerator, so you can keep groceries on hand. When you first check in, you can head to the local grocery store and stock up on some healthy necessities. This makes it easy to take healthy treats when you’re on the go too, so you won’t be tempted by fast food.

Dining Out

Eating out can often sabotage the healthiest of eaters. Try doing a bit of research before heading out and find restaurants that offer better choices on their menu. You may also want to check out an establishment that provides nutritional information, so you can plan accordingly. Starting your meal with a salad or soup will help curb your appetite. Since restaurant portions are large enough for two or more, you can offer to split a meal with another diner at your table. The breadbasket is another area that can pack on the pounds, so you can tell your waiter ahead of time that you would like to skip it. When ordering, look for items listed as broiled and baked instead of smothered and fried. You can also trim carbs by asking for a side of streamed broccoli instead of french fries. Everyone enjoys something sweet at the end of a meal, and you can still indulge. Instead of cake loaded with a side of ice cream, you can opt for sorbet or a fresh fruit and cheese platter.

Added tips from Joy (cos I gotta get my 2 cents in haha!)

Freeze hummus to keep it portable for longer – it will thaw and be just as yummy!  If you are afraid of over eating – stay away from the buffet!  Drink a full glass of water before your meal to help stave off the “I just have to put something in my mouth now’s!”

Cole Millen, an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.”

 

Fly Me Away to the Pub – Gluten Free Wings & Pub Grub (Supper on a Budget Part 3)

Whether you are hoisting a pint or not – who doesn’t love going to the pub for some good ‘ol “pub grub”?

For this edition of my supper on a budget (see my past posts of Part 1 and Part 2) we are visiting pub grub…. more specifically wings.  I love wings, unfortunately most wing places flour their wings (regardless if  they bread them)  – which for the most part make them off limits to me because of the gluten.  This recipe is my kids absolute favourite wings and do not contain ketchup or tomato which some recipes do.  Its been said nothing on the internet is completely new and its true – I adapted my recipe from this one.

On the menu:  Sticky Wings, Salad, Oven “chips” and carrots and celery sticks.   (fed 2 adults, 2 kids +left overs)

Cost:

• 1KG wings                                      $7.70
• Gluten Free All Purpose Flour  $0.50
• celery & carrot sticks & salad    $2.50
• Potatoes for “chips”                     $1.00
• oil  & spices & marinade             $2.00
•                                          Total       $13.70
•                        cost per person       $3.43

Fly Me Away to the Pub – Gluten Free Wings & Pub Grub

Sticky Wings

• 1 KG chicken wings – split and tipped
• 2 eggs – beaten
• 1 cup all purpose gluten free flour (I use a rice based one)
• 1 – 2 TB your fave BBQ Rub (we use JIYK Classic)
• 1/8 -1/4 c vegetable oil
• 2 TB soy sauce (reduced sodium) (check for wheat)
• 1 tsp minced garlic
• 1/4 c water
• 1/4 c white vinegar
• 1/2 c sugar (or use Maple Syrup or Honey)
• like hot wings?  optional:  hot sauce to taste or omit sugar and add 1/2 c Sweet Heat Mango Trinidad Style hot sauce

To tip and split the wings – use kitchen shears, as you split them dunk in the eggs, then dredge in flour mixed with BBQ Rub. Allow to “dry” for a minute, repeat.

Heat oil in a deep saute pan over med high heat. Place wings in hot oil for 1 min per side until browned. (They will not be cooked). Once browned, removed from pan and place in sprayed casserole dish.

Preheat oven to 350 degrees.  In a bowl or (I use a 2 cup measuring cup), mix, hot sauce (if using) with vinegar, sugar, soy sauce and whisk well (beware the sugar is harder to mix in).  Pour marinade over wings, place in oven for 1 hour.  After 20-30 min, flip wings over in sauce.

Oven “Chips”

• 2-3 White Potatoes – sliced very thin.
• 1 -2 TB EVOO or Vegetable Oil.
• 1 TB BBQ Rub

Slice potatoes thinly, toss with oil and BBQ Rub, place on cookie sheet in oven with wings for last 40 minutes.  Once wings are removed from oven, broil chips for 2 min.  Serve & enJOY.

let me know what you think!  Like the post, and follow me!

If you love pub grub like I do – check out these recipes of mine:

Fish Cakes    Roast Beef & Yorkies   or Loaded Baked Potato Soup

Supper on a Budget part 2: Peanut – Butter Chicken

Here we go with Part 2 of the Supper on a Budget series.   This supper fits both the wallet and the time budget – prep to plate 30 min …..

This Peanut Butter Chicken is a “cheater” version of  popular butter chicken, and again can be used as a base – try adding broccoli or chick peas (garbanzo beans) to it as well. The original version was something I used as a base – sorta but changed it up a lot – here’s the link to the original.

My version

Cost:

• 2 skinless boneless chicken breast (about 3/4 LB)  $5.44
• 1/2 block of firm tofu                                                    $0.50
• Can of Diced Tomatoes                                                 $1.47
• Peanut Butter + Spices + Rice +  onion                      $2.00
• Salad                                                                               $1.47
•                                                                                        _____
•                                                                 Total               $10.88
•                                                            cost per serving   $2.72

Sound Good?  Try it!

Peanut Butter Chicken over Rice

• Rice (1 1/3 cups uncooked)
• 2 skinless boneless chicken breast (about 3/4 LB)  – cut up into bite sized pieces
• 1/2 block of firm tofu – chopped
• 391 ml Can of Diced Tomatoes
• 3/4 c Peanut Butter
• 1/2 tsp red Chili Flakes
• 1/2 tsp Sriracha (Chili Sauce)
• 1 tsp minced garlic
• 1 onion diced

Cook rice according to directions.  While rice is cooking, heat saute pan over med – high heat.  Add about a TB vegetable oil. When oil is hot add garlic, onion and chicken.  When chicken starts to turn white, add tofu.  Stir. Add chili flakes. Pour in the can of tomatoes, juice and all.  Stir, add peanut butter and stir, add Sriracha – I love spicy so I add the 1/2 tsp to the dish, then add more on my serving once I have plated it – you can play with the amount (or eliminate it if you are not keen on spice) that is right for you & your family. Turn heat down to low, the peanut butter will help thicken the sauce.  The rice should be done, serve the peanut butter chicken over the rice.  In this case, I had grabbed a bag of salad so we had that on the side.  Yum. enJoy.  I love comments so click the comment link and let me know what you think! Like recipes like this one?  Click the like!

Related articles

• Homemade peanut butter. (hanmadestuff.wordpress.com)
• Butter Chicken can be a healthy choice. Seriously! (metronews.ca)
• Grilled chicken with warm peanut butter sauce (i2cook.wordpress.com)
• National peanut butter and jelly day (eatocracy.cnn.com)

part 1: Quick & Budget Friendly Pork Schnitzel & Pasta

Recently, my time has been rushed and we’ve been in need of some quick & easy recipes.  Same with everyone right?  Well I am tired of arguing that making food your self is more expensive then grabbing a pizza – so in this series of blog posts I am out to prove it!

Today I was at the store and Pork Schnitzel strips were on sale,  so I grabbed them.  I had some gluten free multi-grain bread crumbs and some gluten free pasta at home as well and so this meal was born! Not only that but it was cheap too! Fed 4 people (2 younger kids, 2 adults) for under $11 (that’s about $2.65 a serving….. try getting take out for that!

• Pork Schnitzel (1LB)                 $4.71
• GF Bread Crumbs                      $1.00
•  1 egg                                           $0.20
• 1/2 pkg of GF Spaghetti             $1.50
• 4 cocktail tomatoes quartered    $0.50
• 1 small head broccoli                   $1.00
• EVOO (3 TB)
• 1 lemon
• 2 tsp thyme
• 2 tsp garlic
• 3 TB Parmesan Cheese
• salt & pepper to taste                     $1.70
•                                            total       $10.61

Time from prep to plating,  about 15 mins …..

Pork Schnitzel & Pasta:

• Pork

• Pork Schnitzel (1LB)
• GF Bread Crumbs  (1/4-1/2 cup)
•  1 egg

Pasta

• 1/2 pkg of GF Spaghetti
• 4 cocktail tomatoes quartered
• 1 small head broccoli-washed & cut into bite sized pieces
• 3 TB EVOO
• 2 tsp thyme
• 2 tsp minced garlic
• 3 TB Parmesan Cheese
• 2 TB lemon juice
• salt & pepper to taste

Cook pasta as directed.  While pasta is cooking, quarter the tomatoes, and chop broccoli.  In one bowl, beat egg, then dip the pork in the egg and dredge thru the breadcrumbs.  If you have enough bread crumbs, let it sit for a couple minutes then repeat to get a nice coating.  Spray skillet with cooking spray. Heat skillet on med -high.  When there is 5 minutes left on the pasta, place the pork on the hot pan.  Cook for about 3 min per side. When pasta is done, drain & rinse, add the rest of the ingredients to the pasta and toss, serve along side the schnitzel. enJoy.

 

 

 

 

Related articles

• Schnitzel: How to cook this classic dish like a restaurant pro (denverpost.com)
• Recipe Roundup: Pork Loin, 4 Ways (williams-sonoma.com)

 

Reblogged from My Meals are on Wheels:

sounds way too good not to reblog! cajun ... bacon.... shrimp... what is not to like!!!!

No Noodles about it – this Chicken & Noodle Casserole is Gluten Free

I love casseroles, I love comfort food, I don’t love gluten (or rather it doesn’t love me). Here’s my gluten free cheesy chicken & noodle casserole recipe.  I have to admit that I started off making this as a tuna casserole – which I love but the rest of my family does not  – I was on my own for supper so I thought I would take advantage of it.  Unfortunately, once I started boiling the noodles and making the white sauce, I realized I had no tuna – so to fridge for the remaining roast chicken left overs it was!  It turned out awesome and as a bonus – I got to clear the fridge of misc leftovers too!

Cheesy, Chicken & Noodle Casserole

•   1/2 bag of Gluten Free (Rice) Noodles (I used mini shells)
• 1 cup shredded cheddar cheese
• 1/2 cup diced orange peppers
• 1 cup chopped roasted chicken (leftovers work great!)

•   about 2 cup white sauce (recipe below) * you can also use a can of undiluted cream of chicken soup – but read the ingredients if you are looking for gluten free – there is wheat in most of them.
• 1/4 cup chopped red onion
• 1/2 tomato – chopped
• 1/2 cup frozen peas
• ** any other veggie you want to throw in! (use up leftovers here too! Broccoli  is great)
• 1/4 cup GF bread crumbs (I use a multi-grain that I get from The Gluten Free Cookery, (available at select gourmet and butcher shops)
• 1/4 cup shredded mozzarella cheese

White Sauce

• 2-3TB margarine or butter
• 1/4 cup all purpose Gluten Free Flour (mine is a rice blend)
• 1c- 1.5c milk
• 1/2 – 1 tsp black pepper (to taste)
• dash salt
• 1/2 – 1 1/5 tsp Dijon Mustard (I go heavy on the Dijon because I really like it) or use 1 tsp dry mustard

White Sauce:  Heat saucepan over med high heat, melt butter/margarine, add flour and stir to form “paste” , add Dijon mustard, add pepper & salt, add milk slowly a little at a time stirring constantly until you get a thickened mixture.   You can add the shredded cheddar here – and keep stirring but I like to add the cheddar to the mixture after – this is the same way you’d made a cheese sauce for broccoli or scalloped potatoes…..

Casserole:  Preheat oven to 425 degrees C. Cook pasta according to instructions, when done, drain & rinse with cold water (this stops them from cooking any more and getting mushy and gross).  While pasta is cooking, place peppers and onions in a bowl covered in plastic wrap and microwave for 2 min (or saute).  Assemble all ingredients except bread crumbs and mozzarella cheese, in a bowl, mix.  Add noodles & white sauce.  Mix, pour into a greased casserole dish top with bread crumbs, then mozzarella cheese.  Bake uncovered  for 20 minutes (10-15 min longer if you have assembled this ahead of time and everything has cooled down – you want it to be hot (a min of 74 degree C).   enJoy.

Like this? Click the like button!  Don’t forget to let me know! I love comments and feedback! Follow me on Twitter (joyskitchen) and Facebook(Joy In Your Kitchen- biz pg) as well.

Related articles

• How to Make Gluten Free Bread Crumbs (homemakerchic.wordpress.com)
• Cut the cost of a gluten-free diet (kansascity.com)

 

Gluten-Free Coconut Blueberry Muffins

Reblogged from Recipes for Sustenance:

• 

I am working on eliminating wheat and ultimately, gluten from my diet. I have had thyroid disease for 10 years now. I take medicine every day, but my thyroid issues persist (despite blood test results in the "normal" range) and continue to get worse. I've been reading lately that a gluten-free diet can be beneficial for those with thyroid disease. I'm willing to try it.

Read more… 235 more words

Oh my goodness - don't these look delish and they are gluten free! I haven't tried using coconut flour yet but am looking forward to trying it! Thanks to Recipes for Sustenance for posting!

Snowmaggendon Ice Cream Sandwiches

Well we’ve managed to dig ourselves out of Snowmaggedon 2013 up here in Southern Ontario, Canada. Whew!  For once the weather guys were right – we actually got a snow storm! Friday was officially declared a snow day so we stayed inside (except when shoveling ha ha) and made treats.  What better to make on a snowy winter day to go with our hot chocolate or Mommy’s spiked coffee – Ice Cream Cookie Sandwiches! These ones we made Gluten Free but they can easily be made as normal cookies too.

Snowmaggedon Sandwiches

• Chocolate Chip Cookies (see recipe below)
• Mint Chocolate Chip Ice Cream (or your fave)

Place a scoop of your fave ice cream in the middle of 2 cooled cookies.  EnJOY.

Gluten Free Chocolate Chip Cookies

• 4 cup All Purpose Gluten Free Flour (I use a rice based blend)*
• 4 cup Quinoa Flour*
• 3 cup Butter or Margarine
• 2 cup White Sugar
• 4 cup Brown Sugar (packed)
• 2 tsp Salt
• 1/2 tsp baking soda *
• 4 Eggs
• 3 Egg yolks
• 1/4 cup Vanilla
• 6 cups Semi-Sweet Chocolate Chips or Chunks or 5 cup Melting Wafers

* If using regular all purpose flour (NOT gluten free) increase to 2 tsp baking soda and use 8 cups all purpose flour. 

In a mixer (or by hand) cream together sugars and butter. Add vanilla, and eggs (beaten), slowly add flours.  Add chocolate – I like wafers as they make bigger chunks.   Drop by spoonful onto an un-greased cookie sheet.  These will spread so place fairly far apart or be prepared to use your spatula to break apart.   Bake for 8-10 minutes, let cool on tray then remove to rack. Seat in airtight container.  Makes about 6 1/2 – 7 dozen.

You can also place parchment paper along the bottom & sides of a brownie pan and place he batter on it to make squares instead of cookies.  If you do so – add 5-7 min to cooking time (keep checking on it).  Let cool in pan, then use parchment paper to lift out of pan and a pizza cutter to cut into squares.  Seal in airtight container.  enJOY.

As always – I love hearing feedback!  Rate & leave me a comment and like this post so I know what y’all wanna hear about!

Visit my website at http://mealsfromjoyskitchen.com, follow me on Twitter and on Facebook!

Take me away to “Caramel” …. (Corn)

Longing to dash off to Carmel but stuck in a winter wonderland?  Try Caramel instead!  Here’s an easy-peasy quick pick me up for those Winter blahs….

Caramel Corn

• 4 quarts/litres popped – popcorn (about 1 cup un-popped)
•   1 cup dark brown sugar
•   1/2 cup Corn Syrup
•   1/2 cup butter (unsalted) or margarine
• 1/2 tsp salt
•   1/2 tsp baking soda
•   1 tsp vanilla

Pop popcorn.  Spray a roasting pan with cooking spray – all the way up the sides (trust me this will help with clean up).

• Place popcorn in sprayed roaster.  Preheat oven to 250 – place roaster of popcorn in oven to remove any moisture from the corn, in oven while it heats.
• While oven is heating, heat saucepan over medium heat, add brown sugar, corn syrup,  and butter (margarine), heat, stirring constantly to a boil  (less than 5 minutes – about 2 or 3 min).  Boil, without stirring for 5 minutes, remove from heat, stir in baking soda and vanilla.

Remove popcorn from oven, pour caramel over corn and mix with a rubber spatula or wooden spoon until coated.  Place back in oven – uncovered for 45 minutes, stirring every 10 or 15 minutes.

To cool, spray some parchment paper with  cooking spray, and pour corn on top, it will be ready to eat in a few minutes!

**Very important – store in air tight container immediately (no really, that’s only if you are like me & the kids and will grab a handful every time you walk through the kitchen.

enJOY!

As always – don’t forget to like my blog and comment!  Visit my business site at http://mealsfromjoyskitchen.com. Follow me on Twitter (joyskitchen) and like me on Facebook (biz page – Joy In Your Kitchen).

Ring in with Roast Beef & Yorkies!

Nothing fancy today – just a couple tried and true methods for roasting beef.  Recently “Eye of Round” was on sale at our local grocery store, so i bought a large (about 3.5KG) piece and cut it down into 3 smaller roasts of 2-3LB before freezing it, (great idea for saving $$ – each roast ended up costing about $4).  Roast Beef is a fave of ours to throw in the crock pot for an easy meal to come home to.

Method 1 – Slow & Low

best for lower quality cuts of meat

The trick to get it o-so-fall-apart good is to put it in the crock pot (slow cooker) on low, rub with salt, pepper, garlic and onion soup mix with about 6 cups of stock OVERNIGHT – yes, I said over night, I start it about 8pm the night before we are going to eat it.  Add some potatoes and carrots in the morning before work – I promise it will be amazing… Note – this method is good for lower quality meats! Don’t waste a good roast in a crock pot – try method 2!

Method 2 – High Heat Oven Roasted

best for higher quality cuts

In a bowl mix:

• 2 TB dijon mustard ( I prefer grainy)
• 2 TB soy sauce
• 2 TB EVOO (Extra Virgin Olive Oil)
• 1-2 TB minced garlic
• 1 tsp dried rosemary

Mix together and use a pastry brush to brush all over roast, place roast on rack – fat side down.  Preheat oven to 450. When oven is hot – turn the broiler on and place dressed roast close to the top half of the oven (about 5-6 inches from broiler) and broil for 5 min (this helps to make a crusty outside) then turn oven down to 450 and roast for appropriate time.

Boneless Roasts – measure thickness at thickest part of roast, then calculate cooking time:  15min/inch (rare), 20min/inch (med-rare), 25min/inch (medium to well done).  Roast is done when the fleshiest part reached 125 degrees F (rare), 140 degrees F (med rare) or 160 degrees F (well done).

Roast Beef with carrots and potatoes

• Tip 1 : Always cook a roast on a rack to allow air to circulate under the roast.
• Tip 2:  Roast too rare in middle?  Slice it up and place slices in beef juices/gravy on stove top while it is simmering to cook the roast a little more.

Yorkies – British Folk Approved!

Over the holidays a bunch of us got together for a pot luck – one said she’d bring some roast beef, since I was hosting – I  immediately thought – Yorkshires – perfect side to go with…..the day of the potluck arrive and as we all sat around I realized i was making Yorkshire’s for a bunch of British people – holy cow – what was I thinking (seriously 4 of 8 people were British – seriously how about I put some pressure on myself!)!  If anyone knows yorkshires – its this group!  However, i have been assured that they were great and passed the “Brit test”   here’s my recipe.

**First I make up the batter and allow it to sit (in fridge) for as long as I can – all day sometimes. Makes 12 large Yorkshires.

• 4eggs
• 1.5 cup flour
• 1.5 cup milk
• dash of salt

Preheat oven to 425 degrees F, with empty muffin tin inside oven.  When oven is hot remove tray – Spray with cooking spray, use 1/3 cup measuring cup to fill with batter, place back in oven for 20 min. DO NOT open oven door when cooking. Yorkies will poof up while they cook and fall as they cool.

enJoy. As always I love hearing comments and feedback – looking for a particular recipe – let me know and I can see if I can help!

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