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25 Gluten-Free Halloween Candy and Chocolate (2023 update)

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Check out this list of Gluten-free Halloween Candy and Chocolate options so you don't get SPOOKED by gluten this Halloween! Confidently swipe these gluten-free candy and chocolate bars from your kids Halloween bag👻

You've gone gluten-free to end gluten bloating (yay!) but Halloween is coming and you want to eat some candy from your kids' bag, of course.

But which little treats should you grab so you don't have to worry that you'll end up regretting it come November 1st?

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📝25 Gluten-Free Halloween Candy and Chocolate

With this list of gluten-free halloween candy, you'll be able to confidently swipe a few treats here and there from your kids stash, without them noticing of course😄

Here's 25 gluten-free Halloween candy and chocolate bar options, A-Z:

  • Aero Minis
  • Bounty Minis
  • Rockets
  • Candy Corn
  • Chocolate Loonies - on the label, these are listed as "may contain wheat and tree nuts".
  • Chocolate Vanilla Caramels
  • Giant Cola Bottle Gummies
  • Gummi Worms
  • Hersey chocolate bars
  • Jelly Belly 50 Flavour Mix
  • Jolly Rancher Candy Assorted Flavours
  • Milk Duds
  • Milky Way Dark Chocolate Bar
  • O'Henry Chocolate Bar
  • Pay Day
  • Reese's Pieces
  • Reese's Mini Peanut Butter Cup
  • Rosebuds - ingredient list does not list any gluten-containing ingredients but reads, "may contain tree nuts, peanuts, wheat and/or sulphites."
  • Salt Water Taffy
  • Sponge Candy
  • Tootsie Mini Rolls
  • Skittles, including Berry
  • Vanilla Caramels
  • York Peppermint Patties - label reads "may contain wheat". No gluten containing ingredients listed

🍫Are Kit-Kats gluten-free?

No, Kit-Kats are not gluten-free. They contain wheat flour.

🍫Are O-Henry's gluten-free?

Yes! O-Henry's are gluten-free.

Stack of sponge candy.
Is Sponge Candy Gluten Free? Good news candy lovers: you can have this special treat and not worry about gluten! Find out the surprising ingredients in sponge candy and why it's ALMOST always gluten-free.

🍫Is Hersey's gluten-free?

Yes! Hersey's Milk Chocolate bars are gluten-free.

🍫Are Smarties gluten-free?

No. Smarties, by Nestle, contain wheat flour and are not gluten-free. Note: in the United States, Smarties are referred to as "Rockets".

🍬Are Twizzlers gluten-free?

No. Twizzlers (and related candy like Twizzlers Cherry Nibs) contain wheat flour and are not gluten-free.

A stack of milky way chocolate bars.
The answer to "are Milky Way Chocolate Bars gluten-free" is yes AND no. Really! Yes, you can have Milky Way Chocolate Bars if you have gluten intolerance BUT there's catch. There's only one type of Milky Way that's gluten-free. Grab only THIS kind!

❓What does "gluten-free" on a label even mean?

Here's the best definition I've come across. It's from Hersey's website, complete link here.

Here's the whole quote:

"Gluten-free foods must contain less than 20 parts per million (ppm) gluten. Foods may be labeled “gluten-free” if they are inherently gluten free; or do not contain an ingredient that is:

1) a gluten-containing grain (e.g., spelt wheat);

2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or

3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food.

Also, any unavoidable presence of gluten in the food must be less than 20 ppm."

Well, that's a gluten-free mouthful.

This blog is dedicated to eliminating the vast majority of gluten-containing foods from your diet so that you can beat the bloat and feel better fast.

Just like I did.

Jump into the family and get all the recipes!

~April

If you want some healthy and gluten-free recipes, check these out:

Safety disclaimer: always be sure to read the label and ingredient list of the foods and candy you buy. The list posted here can change depending on the manufacture, particular brand and regional preferences. This is NOT a list for all allergens such as soy, milk, egg, and tree nuts. These are gluten-friendly options only.

Ground Beef Meal Prep with Beans and Quinoa

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This healthy and filling ground beef meal prep recipe comes together easily, making great lunches for the week ahead. Flavouful ground beef, more protein from some kidney beans and a kale-spiked quinoa round out this healthy, portable meal.

A black food prep container filled with beef and corn mixture with quinoa and lime wedges

Having a healthy lunch that is quick and easy to make is just KEY these days.

A ground beef meal prep recipe like this one fits the bill perfectly.

If you're looking for another healthy and gluten-free meal prep, check out this recipe for Chicken, Rice and Broccoli Meal Prep on the site too.

And if you want to get on the right track with healthy eating, grab my PDF checklist here in Meal Prep Ideas for Losing Weight (PDF Checklist)!

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📝Ingredients for this Ground Beef with Beans Meal Prep recipe:

  • Quinoa
  • 1 medium onion
  • 1 yellow pepper
  • Lean ground beef, about 1 lbs (or 0.8 kg)
  • Taco seasoning - pre-made or you can use this recipe for Homemade Taco Seasoning
  • 1 can dark red kidney beans
  • 1 small can corn, salt-free
  • ⅔ cup frozen, chopped kale
  • Shredded cheese and limes for serving

A black food prep container filled with beef and corn mixture with quinoa and lime wedges

🍽️What to serve with this ground beef meal prep recipe:

You don't need anything else! You've got it all:

  • Protein from the beef, beans and quinoa
  • Healthy carbs from the beans and quinoa too and
  • A hit of veggies from the pepper and kale

🥶Does this recipe freeze well?

Yes, you can freeze portions of this recipe.

Put the ground beef mixture and quinoa as directed into an air-tight container and freeze for up to 1 month.

When freezing, don't put the shredded cheese on top.

Defrost in the fridge overnight and then re-heat for about 1-2 minutes in the microwave, stirring halfway through.

A black food prep container filled with beef and corn mixture with quinoa and lime wedges

💃Variations

  • Instead of ground beef you could use a different ground meat. You could use ground chicken, ground pork or ground turkey
  • If you don't have frozen kale to put into the quinoa, you can finely chop up some spinach and put that in there too

✅Top Tips

Optional beef broth for flavour

Adding the beef broth when you're making it is optional. You don't need it to make this recipe but if your ground beef is VERY lean, it helps to have some moisture.

The broth acts as that moisture so the flavours of the taco spice can really penetrate into the beef.

Making this for lunches or meal-prep

This recipe makes 6 adult lunches.

I make 3 days of lunches for both my hubby and me.

I put them in meal prep containers and they're good for 3 days.

Top with shredded cheese (if you want) and if you pack the lunches with lime wedges, take the limes out before you re-heat the meal.

Re-heat in the microwave before eating for about 1-2 minutes, stirring halfway through.

A black food prep container filled with beef and corn mixture with quinoa and lime wedges
Add a squirt of lime juice after re-heating brightens the meal up!

❓What to do with leftover ground beef?

You know when you buy like a huge pack of ground beef and then only end up using some of it?

Ugh, I hate throwing it away so here's a few ideas to make sure that ground beef get used up:

Hope you love this ground beef meal prep recipe♥️

~April

Check out these other gluten-free and delicious meal ideas too:

A black food prep container filled with beef and corn mixture with quinoa and lime wedges

📖 Recipe

A black food prep container filled with beef and corn mixture with quinoa and lime wedges

Ground Beef with Beans and Quinoa Meal Prep

This healthy and filling ground beef meal prep recipe comes together easily, making great lunches for the week ahead. Flavouful ground beef, more protein from some kidney beans and a kale-spiked quinoa round out this healthy, portable meal.
5 from 5 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: ground beef, meal prep
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 adult lunches
Author: April Saunders, RD, MPH

Ingredients

  • 1 ¼ cup Quinoa 1 ¼ cup is before cooking
  • 1 medium onion diced
  • 1 yellow pepper diced
  • lean ground beef about 1 lbs (or 0.5 kg)
  • Taco seasoning
  • 1 can dark red kidney beans 1 - 540ml can
  • 1 small can canned corn salt-free, 341 ml can
  • ⅔ cup frozen, chopped kale
  • low sodium beef broth optional
  • Lime wedges, shredded cheese for serving

Instructions

  • Cook quinoa according to package directions. Mine is 2 cups of beef broth, bring to boil. Add 1 ¼ cup of quinoa. Reduce heat to low and simmer for 15 min with the lid on. Remove from heat and let sit for 5 min. Add shredded frozen kale and stir. Set aside.
  • While quinoa cooks, cook the ground beef in a medium non-stick skillet until no longer pink, breaking up with a wooden spoon as you go.
  • Add onions and cook another 2-3 minutes.
  • Then add taco seasoning, diced yellow pepper, the kidney beans and corn.
  • Stir to combine. Optional: add a little beef broth to help the flavours sink in.
  • Cook for about 10 minutes or until the meat is cooked through and there is little beef broth left in the pan (if you added some.)
  • Serve hot or if making for lunches, divide between 6 containers.

Notes

Adding the beef broth is optional. You don't need it to make the recipe but if your ground beef is VERY lean, it helps to have some moisture (the broth) so the flavours of the taco spice can really penetrate into the beef.
This makes 6 adult lunches. I make 3 days of lunches for both my hubby and me. I put them in meal prep containers and they're good for 3 days.
Re-heat in the microwave before eating for about 1-2 minutes, stirring halfway through.
Top with shredded cheese (if you want) and if you pack the lunches with lime wedges, take the limes out before you re-heat the meal.

Healthy Pumpkin "Scones" (Gluten-Free)

by 6 Comments

These Healthy Gluten-Free Pumpkin "Scones" are perfect to get into the fall spirit! Made with simple ingredients like oats, real pumpkin ('course), maple syrup, and a surprise ingredient: cottage cheese!

What's not really a muffin or a cookie or a hard, crunchy scone?

A stack of pumpkin scones on a white plate

This recipe for Healthy Gluten-Free Pumpkin "Scones" is the perfect mix of baked goods.

They're like a scone and a muffin had a baby.

Put it this way: if you want a hard, crunchy, icing covered, legit scone, this is not it.

Ingredients

  • Gluten-free rolled oats
  • Gluten-free baking flour
  • Baking powder
  • Cinnamon
  • Nutmeg
  • Salt
  • Pumpkin purée
  • Cottage cheese
  • Maple syrup
  • Olive oil
  • Vanilla extract (optional)
A stack of gluten-free pumpkin scones

(Side bar: did you see the Curb Your Enthusiasm episode with the debate around whether what Larry got from Mocha Jo was a SCONE or a MUFFIN? Let's chat about it another time. Too funny!)

This easy recipe for a pumpkin scone-like muffin with oats is a healthy way to get all those warm, pumpkin feelings of fall, with some extra nutrition packed in (thank you cottage cheese!)

These guys are packed with protein, fibre and healthy carbs. Don't you love fall: baking with pupmkin time🍂

Nothing says fall like a big can of this gourd.

What to do with extra pumpkin puree

Make ones of these pumpkin-forward recipes:

Enjoy these Healthy Gluten-Free Pumpkin "Scones"!

~April

📖 Recipe

A stack of pumpkin scones on a white plate

Healthy Gluten-Free Pumpkin "Scones"

These Healthy Gluten-Free Pumpkin "Scones" are perfect to get into the fall spirit! Made with simple ingredients like oats, real pumpkin ('course), maple syrup and a surprise ingredient: cottage cheese!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Keyword: healthy pumpkin muffins, pumpkin bread
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12 scones
Author: April Saunders, RD, MPH

Ingredients

  • 1 ¼ cups gluten-free oats
  • 1 ¼ cups gluten-free baking flour I use Bob's Red Mill 1:1 Baking Flour
  • 1 tablespoon baking powder
  • 2 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • ½ teaspoon salt
  • ¾ cup pumpkin purée 100% pure canned pumpkin (not pumpkin pie filling)
  • ¾ cup 1% cottage cheese
  • ¼ cup pure maple syrup
  • 2 tablespoon olive oil

Instructions

  • Preheat oven to 375ºF (190ºC). Line a cookie sheet with parchment paper.
  • Combine gluten-free oats, gluten-free flour, baking powder, cinnamon, nutmeg, and salt in a large bowl.
  • In a separate medium bowl, mix together pumpkin purée, cottage cheese, maple syrup and olive oil. Add to the bowl of dry ingredients. Combine together with a spatula.
  • Shape dough into 12 "patties" by flattening gently and place on a baking sheet covered with parchment paper.
  • Bake in oven for 22-25 minutes or until scones are golden.

Notes

Yield: 12 "scones"
These will keep fresh on the counter in an air-tight container for up to 3 days.
Freeze for up to 3 months, wrapped well.
Adapted from the recipe by L. Zalot
Nutrition Information approximate and for 1:
Nutrition Facts
Healthy Gluten-Free Pumpkin "Scones"
Amount per Serving
Calories
125
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
1
mg
0
%
Sodium
 
261
mg
11
%
Potassium
 
60
mg
2
%
Carbohydrates
 
20
g
7
%
Fiber
 
2
g
8
%
Sugar
 
5
g
6
%
Protein
 
4
g
8
%
Vitamin A
 
7
IU
0
%
Vitamin C
 
0.02
mg
0
%
Calcium
 
91
mg
9
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
125
Nutrition Facts

Healthy Fall Vegetarian Curry

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This Healthy Fall Vegetarian Curry is so easy to make and just PACKED with vegetables. A simple yet delicious curried coconut sauce with a hit of protein from the white kidney beans rounds out this comforting dish.

Alright, let's get into fall: we've got back to school (yay!), lunches to make and hockey practices to get to.

[Read more...]

Gluten Intolerance and Acid Reflux: 3 Signs to Watch For

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Can Gluten Intolerance cause GERD (or acid reflux)? The answer is YES! Watch for these 3 Signs That Gluten is Causing Your Reflux. And find out how to feel better FAST. No more burping and bloating!

You're burping and bloated and have a got a bad case of GERD.

So you wanna know: how the heck can GLUTEN cause symptoms like acid reflux🤯

And more importantly, you want the burping, bloating and stomach pain to END.

Preferably, like, yesterday.

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Look, I get it.

When I was finally diagnosed with gluten intolerance, I was able to get rid of my acid reflux - for once and for all.

And when I finally cut out gluten, I was free from the bloating, burping and nausea - all from GERD.

After cutting out gluten, not only did I feel like myself again, I was able to say buh-bye to the pills that I was taking to help control my GERD.

But I wanted to learn more about how gluten can cause reflux.

Here's what I found - let's jump into the details and get YOU relief sooner than I did.

🌾What's Gluten?

First things first: what the heck is gluten?

Gluten is the protein that's found in grains like wheat, barley, rye and triticale.

Specifically in wheat, gluten makes up ~80% of the total proteins.

And lemme tell ya, wheat is EVERYWHERE.

Wheat flour is a super important food and food ingredient used in sooooo many different products.

Wheat is used in things that we eat (like bread, baked goods, pasta, etc.) and things that we use - like even some make-up.

And wheat flour does have a ton of beneficial nutritional properties, like protein (the gluten), fibre and trace vitamins and minerals.

So wheat flour isn't necessarily "bad". BUT it's the gluten protein in the wheat that causes immune responses and hypersensitivity reactions in susceptible people (like me and you.)

🚫What's Acid Reflux?

Let's dive into your stomach, ok?

Picture this: there's a sphincter around the lower esophagus (think kinda like a rubber band).

This keeps the stomach acid where it needs to be: in your stomach.

But for many different reasons, conditions in your gut can change, causing this rubber band to loosen.

And when that happens, stomach acid gets into your esophagus.

This acid is what causes the burning, burping and bloating.

And it's SUPER uncomfortable.

Acid reflux is also know as "GERD": gastroesophageal reflux disease but they basically mean the same thing.

🙋‍♀️Can Gluten Give You Acid Reflux? Here's 3 Signs to Watch For

1. Big, Bad Bloating

Have you ever ate a meal and then a few hours later, you're making comments to your spouse about your "pregnant belly", patting it lovingly?

In my own experience and talking to many others about this, stomach bloating often happens after eating gluten.

This could be related to the type of carbohydrates eaten, causing more fermentation which in turn, causing bloating (more on this later.)

2. Bad Breath

Spouse buying you Tic Tacs on the regular for your Dragon Breath?

Acid reflux after eating gluten can cause some really narly smells to waft up through your food pipe and out into the world.

Often my husband would tell me I had "stress breath". 

I brushed more often.

I flossed religiously.

I breathed into my hand and tried to smell it (does that even work?) but nothing helped.

Until, that is, I cut out gluten for good.

No more reflux from gluten=no more bad breath.

Ask a trusted friend or kid or spouse to let you know if your breath could wilt flowers.

And then follow a gluten-free meal plan to see if it helps.

3. Belching & Burping

Find yourself rocked by burps that happen even when your stomach is empty?

I remember hours after eating, I would burp like I just drank a whole bunch of Bubbly.

I got used to it after a few years but really, I shouldn't have.

Why the heck would I be BURPING if I didn't eat anything for hours?

Try and see if you notice your burps are expected (after some carbonated water, say for example) or are you generally in a state of a near-constant-blelch-fest?

If it's the latter, try cutting out gluten and see if it gets any better.

✅Can Acid Reflux Be a Symptom of Gluten Intolerance?

So here's the thing: gluten intolerance can cause a LOT of different symptoms.

And yes, gluten intolerance CAN cause GERD.

Here's a list of some of the symptoms that people report:

  • Abdominal Pain
  • Anemia
  • Bloating
  • "Brain Fog"
  • Depression
  • Diarrhea
  • Fatigue
  • Headache
  • Muscle & Joint Pain
  • Nausea
  • Skin Problems

Check out this article for more on symptoms of gluten intolerance.

Because so many of the symptoms overlap with other conditions, like Irritable Bowel Syndrome (known as IBS), it can sometimes be hard to know what you're dealing with.

Bread and wheat on a brown back ground.

🚽Running to the bathroom a lot? It could be from gluten intolerance

Show me the signs →

Plus, the diagnosis for gluten intolerance or non-celiac gluten sensitivity isn't clear - there isn't a biomarker or a reliable way to diagnosis the condition.

Some studies point to changes in the intestines "permeability" or the amount of stuff that gets through the lining of the intestines.

This can cause activation of the innate immune system, which triggers all the symptoms we talked about.

But the connection between eating gluten and acid reflux is not well defined.

More studies are being done to try and figure it out2.

Pyramid of food to relieve gluten bloat.

Got gluten bloating from GERD?

Get rid of it STAT

I want relief! →

For me, because I had such bad acid reflux from gluten, once I finally cut out gluten for good, my symptoms went away and I got to say buh-bye to my prescription medication.

I had:

  • Painful bloating
  • Non-stop reflux (you know – the burps, the burning in your throat)
  • Stomach or abdominal cramping
  • Nausea that won’t let up

It's kind of amazing the number of people I talk to that are bloated and burping, taking medication, cutting out coffee, red wine (?!), carbonated beverages and STILL get no relief from acid reflux.

❓How does gluten intolerance cause GERD?

Alright, so we've established that yes, gluten intolerance can cause acid reflux.

But HOW, exactly?

Well, changes in the type of carbs eaten are linked with increased GERD-symptoms1.

Studies suggest that gluten may cause acid reflux by lowering the pressure of the esophageal sphincter.

Specifically, different kinds of starch seem to lower the esophageal sphincter pressure because of an increase in colonic fermentation (aka more toots).

When the change in pressure happens, the acid leaks up from the stomach into the esophagus. And that's what causes all the burping, bloating and stomach pain.

In the western diet, we get most of the starch in our diet from refined grains, which are gluten-based and tend to be lower in fibre.

Grab this gluten-free meal plan

A PDF gluten-free meal plan to get started with gluten-free eating today!

I want the plan!

🙋‍♀️So Can You End Reflux with a Gluten-Free Diet?

There are small studies showing that gluten-free diets can help with reducing GERD-symptoms.

And gluten-free diets have been also shown to help prevent more reflux from happening3.

For me, when I went gluten-free (for actual good), I got rid of my gluten bloating, burping and painful nausea.

I also said buh-bye to my medications.

For me, that's all the evidence I need🙋‍♀️

If you think gluten might be causing your acid reflux, try cutting out gluten (for good) and see what happens.

Get started now and beat acid reflux and with my gluten free recipes!

Join today so you don't miss anything!

~April

References

1. Newberry C. The Gluten-Free Diet: Use in Digestive Disease Management. Curr Treat Options Gastroenterol. 2019 Dec;17(4):554-563. doi: 10.1007/s11938-019-00255-0. PMID: 31705373.

2. Barbaro MR, Cremon C, Stanghellini V and Barbara G. Recent advances in understanding non-celiac gluten sensitivity [version 1; referees: 2 approved] F1000Research 2018, 7(F1000 Faculty Rev):1631 (doi: 10.12688/f1000research.15849.1)

3. Usai P, Manca R, Cuomo R, Lai MA, Russo L, Boi MF. Effect of gluten-free diet on preventing recurrence of gastroesophageal reflux disease-related symptoms in adult celiac patients with nonerosive reflux disease. J Gastroenterol Hepatol. 2008 Sep;23(9):1368-72. doi: 10.1111/j.1440-1746.2008.05507.x. PMID: 18853995

What Not to Eat With Gluten Intolerance (PDF list)

by Leave a Comment

Find out what NOT to eat with Gluten Intolerance! Be sure to grab the PDF list of Foods to Avoid. Don't suffer with bloating, burping and stomach pain from gluten intolerance anymore.

When you have gluten intolerance, it's hard to know what the HECK to eat.

You started giving up gluten but let's be honest: it's probably the hardest thing you've ever had to do (harder than quitting smoking).

You LOVE pasta and bread and crackers and well....

You get the idea.

You've had some success in reducing your symptoms, but let's face it: who can live on chicken, eggs, vegetables and nuts?!

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You need a list of foods to avoid so you can cut gluten out for good.

Because even if you're not 100% sure that gluten is causing all your issues, cutting out foods with gluten will help you feel better.

✅Grab this PDF List of Foods to Cut Out

🙋‍♀️What is Gluten Intolerance?

So definitely grab the cheat sheet list of gluten-containing foods, k?

And since you're here, let's learn a little more about gluten intolerance.

Gluten Intolerance is one of three gluten-related disorders.

The 3 Gluten Related Disorders are:

  • Celiac Disease
  • Wheat Allergy
  • and Gluten Intolerance or Gluten Sensitivity

Gluten intolerance causes symptoms in people after eating gluten who do NOT have celiac disease or wheat allergy.

So what are the symptoms of gluten sensitivity?

Woman looking at checklist.

Wonder if gluten is causing all your issues?

✅Grab the checklist of gluten intolerance symptoms!

Take me there

A lot of signs and symptoms have been reported in studies done on gluten intolerance.

Some of the gluten intolerance symptoms are:

  • Abdominal pain
  • Bloating
  • Diarrhea
  • GERD (Gastric Esophageal Reflux Disease) or reflux
  • Nausea
  • Constipation
  • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
  • Ataxia
  • Inability to concentrate on work
  • Inability to memorize various things
  • Brain fog
  • Depression
  • Anxiety
  • Fatigue

For me, I had extreme reflux or GERD that kept getting worse and worse over the years.

It got so bad, I was taking a prescription medication for reflux and stomach ulcers!

(Which, endoscopy showed, I did not have.)

For more on Gluten Intolerance check out: What is Non-Celiac Gluten Sensitivity?

🤦‍♂️How do you know if you have Gluten Intolerance?

There's a few different ways to figure out if you have gluten intolerance.

But know this: there's no definitive test for gluten intolerance or easy biomarker or simple screening test.

Which really SUCKS for us that have issues with gluten, because it makes it harder to figure out what's going on.

But I do hope that one day soon, we'll be able to easily test for gluten intolerance.

Until then, here's some ways you can try and figure out if gluten is causing you issues.

1. Get a stomach biopsy - when you have symptoms like bloating, heartburn and nausea (among others) it's a good idea to talk to your trusted healthcare provider.

If you're like me, you want relief from years of feeling so freakin' sick.

For me, I finally got an endoscopy - aka a scope of the inside of my stomach, including a biopsy of the lining of my stomach.

When the surgeon called me, he said my biopsy revealed inflammation of the stomach lining likely caused by non-celiac gluten sensitivity.

2. Go Gluten-Free first

But what if you don't want to wait for a biopsy or an endoscopy appointment?What can you do now to feel better from the effects of gluten?

In this case, you can try a "gluten challenge". This basically means you'd start a gluten-free diet and then see if you feel better.

After 2 weeks of going gluten-free, you would then start eating gluten again and see if your symptoms return.

If your symptoms come back, then this is referred to as "diagnosis via treatment": you were treated with a gluten-free diet and you got better.

Then you pretty much safely assume that there's something about gluten that's causing you problems.

Gluten Intolerance vs Celiac Disease: the differences - and why it matters - explained here.

For me, I was very wishy-washy with my gluten-free diet for a long time.

And because of that, I couldn't tell if going gluten free was helping!

So whether you've been told my your trusted healthcare provider to avoid gluten or you want to try it out for yourself, you're in the right place.

Let's go over what not to eat when you're going gluten free.

🚫What Not to Eat with Gluten Intolerance

The easiest way to stick with a gluten-free lifestyle for gluten intolerance is to start with the major gluten offenders.

So that means, any food or food products that made from wheat, barely or rye.

Grab this cheat sheet of foods to avoid when you have gluten intolerance and make sure you cut them out ASAP.

Here's a list of the foods to cut out for gluten intolerance:

  • For oats, buy gluten-free (regular oats can contain wheat from cross contamination in the field they’re grown in)
  • Bagels
  • Bread
  • Cake
  • Cereals
  • Cookies
  • Crackers
  • Muffins
  • Pancakes
  • Pasta
  • Tortillas
  • Waffles

✅What to Eat with Gluten Intolerance

After cutting out the foods that are major sources of gluten, you'll have to replace them with healthy alternatives!

Not only that, you need to learn new ways of:

  • Cooking
  • Planning meals
  • Snacking
  • Eating out
  • Reading labels on food packages

It can feel overwhelming at first when you go gluten-free (I certainly thought so).

If you now want to know what you SHOULD eat with gluten intolerance, check out my gluten-free diet plan (PDF) for beginners so you can start eating gluten-free right away.

This Gluten-Free Diet Plan (PDF) for Beginners is a fantastic blueprint for you to follow as you adjust to the gluten-free way of life

And if you want more healthy and gluten-free recipes, be sure to subscribe so you don't miss out on anything from me!

I can't wait to connect with you along the way!

You've totally got this🙋‍♀️

~April

Can the Keto Diet Really Cause Gluten Intolerance?

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If you've ever been downing your bullet coffee and thought to yourself: can my keto diet actually cause gluten intolerance? 

Then keep on reading my friend.

Lots of people wonder if the keto diet can cause you to become gluten intolerant because, well, both are pretty common.

That is:

  • More and more people are "going keto", and
  • Lots of people have, or are pretty dang sure they have, gluten intolerance at some level

And the number of people with gluten intolerance is growing.

It's estimated that around 1-7% of the people worldwide are affected by 1 of the 3 major "gluten-related disorders" of:

  • Celiac disease (CD)
  • Wheat allergy (WA)
  • and Non-Celiac Gluten Sensitivity (NCGS) aka Gluten Intolerance

In this article, I'll go through:

  • What is the Keto Diet
  • What is Gluten Intolerance
  • What Causes Gluten Intolerance
  • And answer: Can the Keto Diet Really Cause Gluten Intolerance?

Let's get started????‍♀️

First up, What is the Keto Diet?

Unless you've been living under a low-carb rock, you've probably heard about the "Keto" diet, short for "Ketogenic" diet.

Originally developed in the 1920s to help treat epilepsy, the ketogenic diet restricts carbohydrates - typically to less than 50 grams per day. Most of the calories of a ketogenic diet come from fat at 70% of total calories.

In the past few years, the keto genetic diet has become "en vogue" and super popular.

Just go to a book store: rows and rows of cookbooks, recipes and celebrity-endorsed diet books featuring the keto diet.

There are a ton of websites out there that are also completely dedicated to keto like this site and this cookbook with only keto recipes so check those out if you want more information.

What is Gluten Intolerance?

Gluten-intolerance, or "non-celiac gluten-sensitivity", is a condition characterized by intestinal and extra-intestinal symptoms that people get after eating gluten-containing foods.

The symptoms of gluten intolerance overlap with celiac disease and other intestinal conditions like irritable bowl syndrome.

Symptoms of gluten intolerance include:

  • Bloating
  • Diarrhea
  • Heartburn
  • Headache
  • Abdominal Pain
  • Fatigue
  • Skin Problems
  • Muscle & Joint Pain
  • Brain Fog
  • Nausea
  • Depression
  • Anemia

What Causes Gluten Intolerance?

The cause of gluten intolerance is not fully known. It's actually a bit of a mystery.

Researchers are trying to figure out:

  • What causes gluten intolerance
  • Who might be more at risk for it
  • And an easy way to diagnosis it

Gluten intolerance might be immune-related but there is currently no diagnostic test from a reliable biomarker, which means as of right now, the diagnosis isn't easy.

Not only that, but there’s a lot of overlap in symptoms between gluten intolerance and other gastrointestinal disorders, making a clear diagnosis even more difficult.

So far, the best way to determine if you have gluten intolerance is to go on a gluten-free diet and see if your symptoms go away.

If your symptoms improve (or better yet, completely disappear) then you’d be considered “gluten intolerant".

Can You Become Gluten Intolerant After Doing the Keto Diet?

There are reports of people trying a very low carb diet (Atkins-style) and when they start eating small amounts of carbohydrates again, they get bloated or start to feel very tired, for example.

In cases like this, often it's a combination of things - they didn't know how badly they were feeling and/or they just accepted their  symptoms (whether it was nausea, heartburn, bloating, etc), as part of them. Their daily way of being the world.

So then, when they go really low in carb, as you do during a keto diet, the gluten content of the diet goes down naturally. Because many "typical" North American foods that are higher in carbohydrates, also happen to contain gluten.

Think:

  • Whole grain breads
  • Pasta
  • Cereals
  • Crackers, cookies, muffins
  • Barley
  • Couscous

Then, on the keto diet, they feel great and if they also happen to have undiagnosed gluten intolerance, a big part of their "feeling great" is the result of the majority of the gluten being taken out of their diet. If they start to then re-introduce a few items like for example, some whole grain pasta or bread and start to feel any of those symptoms, they might blame the carbs themselves when it could have been the gluten that was the actual culprit.

Again, it's hard to get a definitive answer because of the overlap of symptoms between other conditions; the lack of diagnostic test or screening biomarker for gluten intolerance and sources of hidden gluten in foods.

If you've tried the keto diet and have added carbs back in and aren't feeling so good, talk to your trusted healthcare provider.

Is the Keto Diet Good for Gluten Intolerance?

Because the keto diet is so low in carbohydrates, it's naturally then, lower gluten as many of the foods that are typical to the North American diet are wheat-based.

Think: whole grain breads, cereals, crackers, cookies, cakes, muffins, etc.

So you certainly can follow a keto diet and have a diet that's gluten-free (or at least gluten-friendly, with the majority of the gluten taken out.)

But just because you are following the keto diet, doesn't mean it's gluten-free so you'd still want to cut out the main sources of gluten.

You can get started with my Cheat Sheet! Foods to Avoid for Busy Moms with Gluten Intolerance. Grab it here.

So, Can the Keto Diet Really Cause Gluten Intolerance?

No, it's unlikely that the keto diet (or any diet for that matter) can cause someone to become intolerant to gluten.

If you're wondering if you might already be gluten intolerant, check out this article next: 7 Sneaky Signs You May Be Gluten Intolerant

If you're worried that your keto diet might cause you to become gluten intolerant, you probably don't have anything to worry about.

BUT if you're having symptoms like bloating, stomach pain, heartburn and extreme fatigue and can't figure it out, take a closer look at your diet and if you need to try going gluten free, you can start with my gluten-free diet plan for beginners. 

Grab your copy here now!

~April

You may also be interested to check out these posts:

What Not to Eat With Gluten Intolerance (PDF list)

Can Gluten Give You Acid Reflux? 3 Signs to Watch For

References

Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596

Gluten Free Diet Plan for Beginners (PDF download)

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This Gluten Free Diet Plan for Beginners (PDF) is all you need to get started when you go gluten-free.

Because when you're just getting started with going gluten-free, it's super helpful to a guide of what to eat and how much to eat.

That's exactly what this gluten-free diet plan is for.

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Grab this gluten-free meal plan for beginners now and after you take a look at it, you may have some of these questions:

🔄Can I make substitutions in the meal plan?

Absolutely! The meal plan may be a wheat free meal plan but it can still be customized to fit the foods that you love eating!

If you see a food you don't like, is out of season, or just unavailable where you live, you can swap it out.

Here's how to make food-swaps on the plan:

Within the plan, you'll see it's divided into different groups of Grains/Starches, Fruit, Dairy, Protein and Fats/Oils.

To substitute one food for another on the plan, just:

  • Choose a food in the same group (Grains/Starches; Fruit; Dairy or Protein) and,
  • Choose the same serving size

This will help the total calories and the balance of carbs, fat and protein stay within a range that's healthy.

It'll also help make sure you get the right amount of carbs.

More on HOW to get the RIGHT amount of carbs on a gluten-free diet here.

🙋‍♀️Will this gluten-free meal plan help me lose weight?

Whether or not you'll lose weight on this gluten-free meal plan for beginners will depend on a few things, like:

  • What and how much you're eating now
  • How closely you can stick to the plan
  • Your weight loss and/or gain history

Although there are no guarantees, I can promise you this: a gluten-free meal plan like this one will help you eat healthier.

And if you're interested in making lifestyle changes (instead of doing a "diet"), then this meal plan will get you off to a great start✅

✅Is this gluten-free meal plan easy to follow?

Absolutely!

Easy is the name of the game here! This really is a simple, gluten free meal plan that will show you just how easy healthy and gluten-free eating can be.

It's what I followed when I first started my gluten-free lifestyle and I still follow this pattern to this day.

When you're new to gluten free eating, this plan is perfect. Because you don't need a whole bunch of special or expensive food to get started with gluten free. You just need a plan for beginners and that' exactly what this is😄

🍨 What about treats and alcohol?

While it's true that there aren't any traditional desserts, treats or alcohol built into the plan, I know that's not really real life.

Hello, ice cream and Chianti happen!

So the point isn't that you follow this plan TO THE LETTER (unless that's your thing - go for it!)

BUT you can use it to guide your meals and food choices within the context of your life.

If Ice Cream Fridays are a tradition in your household in the summer and you cherish this time with your family and you absolutely LOVE the ice cream that your local place serves, then go for it!

(I mean, let's not forget one of the most important points: you're an adult! So you get to eat what you want.)

And if Wino Wednesdays with your girlfriends is something you look forward to every week and it's a source of JOY in your life, then keep it up.

You don't wanna suck out the fun and enjoyment out of your life (gosh, that sounds terrible).

You want to LIVE life and, if you're like me, be the healthiest human possible while you're doing all your living!

This meal plan (PDF download) is not JOY-free, just gluten-free.

To wrap this up, be sure to grab your copy of the Gluten-Free Meal Plan for Beginners (PDF download) so you can get started going gluten-free today.

And don't forget to join my email list if you like getting gluten-free and super yummy recipes delivered straight to your inbox each week😎

See you on the inside!

April

If you found this blog useful, find other information about gluten intolerance, getting started going gluten-free and more here:

How to Get Enough Carbs on a Gluten Free Diet - 3 Easy Steps

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How to get enough carbs on a gluten-free diet is super important because getting too many carbs or not enough carbs can be a problem.

Like a BIG problem????

In this short blog, I'll break down:

  • What's the RIGHT amount of carbs to get on a gluten-free diet
  • How to get enough carbs on a gluten-free diet

Let's do this!

What's the RIGHT amount of carbs to get on a gluten-free diet?

First of all, you need the same amount of carbs on a gluten-free diet as a "regular" diet (ie, if you were eating gluten.)

But the important thing is that you get enough.

If you go too low in carbs OR too high, it can be hard to:

  • Get enough energy
  • Build muscle
  • Lose weight
  • Control cravings

Not only that, going too high or low in the carb department can actually increase your risk of dying.

A recent study that had more than 400,000 people found that the risk of dying was higher for people who followed high carb diets (over 70% of calories from carbs) and those who followed low-carb diets (less than 40% carbs.)

This report published in the Lancet Public Health Journal was a real eye-opener.

It's helpful to see some research backing up what I see to client after client in my years as a dietitian, working with people: really low carb diets pretty much suck.

The authors concluded that diets providing about 50-55% of total energy from carbohydrates were associated with lower mortality risk.

The authors also note that the higher mortality risk was seen in people who, when going low carb (less than 40% of total calories), replaced those calories with protein and fats from animals instead of plants.

Think bacon, cream and organ meats instead of chickpeas, avocado and nuts, for example.

So yes, it matters what we replace the calories with.

Why did carbs get such a bad rap?

This is partly why, I think, carbs got a bad rap to begin with because when the low-fat craze hit us hard in the 90s, we took out the fats and put in the refined, non-nutritious carbs (hello, Snackwells and the like.)

This did nothing to help the obesity epidemic as the refined, fibre-devoid carbs were easily digested, spiked insulin levels, and gave our brain a hit of dopamine, leaving us wanting more.

So all that to say: you've got to get the right amount of carbs when you go gluten-free.

Whether you're going gluten-free because you think you might have a gluten intolerance or you've been gluten-free for years but aren't sure if you're getting the right amount of carbs (and frankly, you're a bit confused as there also seems to be a backlash against the powerhouse carbs in the past few years.)

Not matter the reason why you're gluten-free, you're right to wonder about your carb intake. And my recommendation is the same for how many carbs you should eat, regardless of the reason why you eat gluten-free:

I recommend you get 40-50% of your calories from carbohydrates on a gluten-free diet

At this level of carbs, you'll be able to have enough energy to:

  • Workout
  • Have the energy you want
  • Build muscle
  • Control your cravings

How to get enough carbs on a gluten-free diet: 3 Easy Steps!

1. Find out how many carbs you're eating right now

Before changing anything, track your food intake for 3 days in MyFitnessPal. See where you're starting from.

Seriously don't change anything for those 3 days!

I know it's hard but just eat what you normally would (eating out and all) and just see where you stand.

  • If you're on the higher side (over 65%), you'll know you'll have to ease into the reduction.
  • If you're on the lower side, (less than 40% carbs), you'll know you'll have to ease into a slight increase.

2. Eat 40-50% of your total calories from carbs

Here's where the magic happens...adjust your food intake so you're closer to the 45% of calories from carbs.

You can eat to 45% carbs by tracking on MyFitnessPal and adjusting till you get to 45% OR you can follow this meal plan to not waste any time and take a short cut to the 45%

If you want a Gluten-Free Meal Plan (PDF), download the PDF here (no need to enter an email).

Or just click the picture below for instant download access:

3. Keep track of your progress and stay on the path

If you're like me, getting off track when you're going gluten-free happens.

And hey, nothing to feel bad about - I've been there. But after you've made some changes, stick with it. You won't see results overnight so make sure you're realistic with your lifestyle changes.

Make sure you join my e-newsletter so you get my gluten-free and healthy recipes each week!

Remember going gluten-free doesn't mean low carb or no carb! Actually, it really shouldn't. For the best results, like increased energy and ideal muscle growth, make sure you get enough carbs on a gluten-free diet.

~April

Interested in more articles on gluten-free for gluten intolerance?

Check these out:

7 Sneaky Signs You May Be Gluten Intolerant

How to Relieve Bloating from Gluten Intolerance

How Long After Eating Gluten Do You Feel Sick?

What Not to Eat With Gluten Intolerance (PDF list)

Can the Keto Diet Really Cause Gluten Intolerance?

References

Seidelmann, SB et al (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health. Vol 3; e419-e428. Accessed on-line at: https://doi.org/10.1016/S2468-2667(18)30135-X

How Long After Eating Gluten Do You Feel Sick?

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How long after eating gluten do you feel sick is one of those million dollar questions💰So let's get it answered - and quick. Because when you feel sick from gluten, you want relief STAT!

The time between when you eat and when you feel sick depends a lot on what's causing your reaction to gluten in the first place.

Gluten is a protein component of wheat and other grains like barley, rye and spelt.

Gluten can cause a whole bunch of reactions in sensitive people - everything from brain fog and bloating to skin problems and damage to the small intestine1.

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🫢What's causing your symptoms after eating gluten?

As of now, there's 3 main disorders that involve being sensitive to gluten.

Each of these conditions fall under the category of "Gluten-Related Disorders".

cheat sheet - foods to avoid GF (cover) (1)

Grab this PDF cheat sheet of foods NOT to eat🚫

Cut these foods out NOW!

I want that list!

Celiac disease and wheat allergy are fairly well established conditions.

And they pretty much have standardized ways of diagnosis and treatment.

Non-celiac gluten sensitivity on the other hand, is a relatively newer condition.

Even the name isn't 100% agreed on!

It's also been referred to as Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI)

Researchers are still trying to figure out a safe and effective way to test for gluten sensitivity.

So as of right now, there's no 100% for sure way to know if you have gluten intolerance2.

The best you can do is cut out gluten for good.

Then track your symptoms and see if they go away.

See more about Non-Celiac Gluten Sensitivity and how to know if you have it.

📝What are the first signs of being gluten intolerant?

Non-celiac gluten sensitivity has been shown to cause symptoms that are related to the stomach or gut.

So you might have:

  • Bloating
  • Abdominal Pain
  • Nausea
  • Diarrhea
  • Burping or "reflux"

But it's well-known now that gluten sensitivity also causes other symptoms that DON'T involve the stomach or gut.

They're ones like:

  • Brain Fog
  • Headache
  • Fatigue
  • Skin Problems
  • Muscle & Joint Pain
  • Depression
  • Anemia

Check out these 7 Sneaky Signs You May Be Gluten Intolerant!

⏰How long after eating gluten will you feel sick?

So, how soon symptoms appear after eating gluten can depend on which of the 3 types of Gluten-Related Disorder you're dealing with.

  • Gluten Intolerance (or non-celiac gluten sensitivity)

In the case of non-celiac gluten sensitivity, symptoms typically appear after a few hours or even days after eating gluten2.

For me, it's usually about 12 - 24 hours.

If I get super nauseated, bloated and have horrible stomach pain, I'll look back at my diet and try and figure out where some sneaky gluten got into my diet.

I also get brain fog and feel SUPER tired.

  • Celiac Disease

In celiac disease, the time interval between eating gluten and the signs of intestinal damage can be long (up to weeks or years)2. Other symptoms can appear sooner, within minutes to hours.

With the damage to the intestine that occurs with celiac disease, it's so important that you remain completely gluten-free.

  • Wheat Allergy

Typically with a wheat allergy, you’ll notice the start of symptoms pretty soon after eating gluten.

With a wheat allergy, symptoms typically appear within 2 hours of eating the gluten containing food and can start within minutes2.

If you live with a wheat allergy, talk with a trusted health care professional specializing in food allergies.

⏲️How long after going gluten free will you notice a difference?

Once you go completely gluten free, you should notice your symptoms get better in a few weeks.

But gluten sensitivity varies from person to person so it can depend on a few things.

For example, if you've been eating high amounts of gluten for years and just reduce the amount of gluten you have, you might not notice your symptoms go away completely.

Solution?

Make sure you go gluten-free for life.

If you cut most of the obvious sources of gluten out of your diet but are still getting small amounts in without realizing it, that can keep you from feeling your best.

cheat sheet - foods to avoid GF (cover) (1)

Grab this PDF cheat sheet of foods NOT to eat🚫

Cut these foods out NOW!

I want that list!

The good news: being glutened can be prevented.

Going gluten-free will make sure that you don't feel sick from gluten ever again.

🤯What to do if you've been glutened

When you're in the middle of a gluten attack, try these tips:

  • Move around if you can - when I would have a gluten attack, moving would be so hard. I could only lie in bed, curled up, clutching my stomach (sounds a bit dramatic but seriously, it was just so painful!) If I could manage to move around, it helped. A little bit. If you can walk - even if it's around your bed or up and down some stairs.
  • If you're nauseated, you can try over-the-counter anti-nausea medication. My doctor suggested Gravol but it never touch the nauseated that I had from gluten bloating. Talk to your trusted healthcare professional for options for you.
  • Go for a cleansing green smoothie that can have a natural anti-nausea effect. This green smoothie has ginger which for some people, helps digestion and can ease that sick feeling.
Pyramid of food to relieve gluten bloat.

Beat Gluten Bloating with These 7 Steps!

How to get rid of gluten bloating is easy when you know where to start. Feel better fast with these 7 easy steps!

I want those steps →

But I gotta tell you: not that much helped me feel better after getting sick from eating gluten.

I just had to go to sleep😴

And that's what made it so awful.

Missing out on so much with my kids and hubby because I was feeling bloated from eating gluten.

So for me, NOT getting sick became priority #1.

And I figured out how to do it! Go Gluten-Free.

If you want to get started going gluten friendly to prevent getting sick from gluten, check out my cheat sheet: Foods to Avoid for Busy Moms with Gluten Intolerance and get relief now.

Or grab your own copy of my gluten-free and healthy meal plan for download.

~April

References

  1. Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596
  2. Grażyna Czaja-Bulsa, Non coeliac gluten sensitivity – A new disease with gluten intolerance, Clinical Nutrition, Volume 34, Issue 2, 2015, Pages 189-194, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2014.08.012.
  3. Carlo Catassi; Gluten Sensitivity. Ann Nutr Metab 1 November 2015; 67 (Suppl. 2): 15–26. https://doi.org/10.1159/000440990

8 Sneaky Signs You Might Be Gluten Intolerant (2024 update)

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When you think you MIGHT have a problem with gluten, some signs can be pretty obvious - like bloating, burping, and stomach pain. But other symptoms are not so obvious. Check out these 8 signs you MIGHT be gluten intolerant!

Here's the deal: you had some pasta for dinner and now you feel so ILL.

You wonder what the heck is making you feel so sick.

You think you might have a problem with gluten but your symptoms are all over the place!

When it comes to feeling bloated, tired and just OFF, it can be hard to figure out what's going on. And how to feel better.

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✅Common Signs of Gluten Intolerance

Let's start with some of the most common symptoms of gluten sensitivity.

They are:

  • Painful bloating
  • Non-stop reflux (you know - the burps, the burning in your throat)
  • Stomach pain
  • And nausea

And that's just to name a few. There's more symptoms of non-celiac gluten sensitivity too.

For me?

I had all of those symptoms of gluten intolerance before I found out gluten was causing all my problems.

But there are other signs you may be gluten intolerant that aren't so clear.

🫢8 Sneaky Signs of Gluten Intolerance

1. Brain Fog

Do you ever have trouble concentrating, focusing, and thinking clearly at times?

Wait..what was I saying. (yeah exactly.)

It's got a name: "brain fog."

Studies show that it's a common symptom, occurring in 48% of gluten-sensitive individuals1.

In fact, one study reported that mental confusion or "foggy mind" was the most commonly reported symptom in people that are sensitive to gluten, aside from the gut and stomach issues2.

the most frequent symptom was mental confusion or a ‘foggy mind’, defined as a sensation of lethargy elicited by gluten - do lethargy?

4. Chronic Fatigue

Did you usually get enough sleep but still feel tired all the time?

This was so me.

I would feel so tired and have dark circles under my eyes that needed THE MOST eye concealer.

Feeling tired a lot - even when you have a decent sleep - is actually a pretty common symptom in people with gluten intolerance.

It was reported second only to foggy brain5.

3. Skin Rash or Acne

Are you noticing sudden occurrences of rashes, acne, and dry skin? You’re not alone. Many people said that they suddenly experienced eczema-like rashes and even psoriasis as a result of eating gluten.

4. Headaches

Ever wonder where that pounding headache comes from that makes you down 2 Advil with your coffee?

You could be gluten sensitive.

Studies show that gluten intolerant people are prone to migraines3.

5. Joint and Muscle Pain

Feeling aches and pain in your joints and muscles even though you didn’t work out for a while?

For gluten-sensitive individuals, gluten can cause inflammation, affecting the muscles and joints4.

5. Depression

Researchers have found some people experience mood changes and anxiety after eating gluten.

No one really knows why, but studies suggest a strong correlation between gluten and depression5.

7. Bloating

It’s not uncommon to feel full, swollen, and gassy after eating.

But if you feel this way even though you didn’t eat a lot, it may be a result of eating gluten. 

If you have one or more of these signs you may be gluten intolerant.

🍞What is Gluten Intolerance?

It's a newer condition but gluten intolerance is definitely a real thing.

Officially, it's called: Non-Celiac Gluten Sensitivity (NCGS).

The term "gluten sensitivity" also gets tossed around too.

But all three terms are different names for the same thing.

Gluten intolerance is a condition in which you have intestinal and extra-intestinal symptoms after eating gluten.

🙋‍♀️How is gluten intolerant any different from celiac disease (CD)?

First of all, you may experience similar symptoms to those with celiac disease, but you don’t test positive for CD (using the gold standard of a biopsy of the intestinal lining.)

Plus, with gluten intolerance, you don't have the intestinal damage from gluten and it doesn't involve the immune system, like celiac disease does.

✅How is gluten intolerance diagnosed?

There is no definitive diagnosis for gluten intolerance (boo.) I should say, there's no definitive diagnosis for gluten intolerance - so far!

Researchers are working on figuring out which biomarkers and other non-invasive tests that point to gluten intolerance.

For now, the treatment confirms the diagnosis. Which means, you cut out gluten and if you feel better, then you can be fairly certain you have gluten intolerance.

❣️How to Treat Gluten Intolerance:

So, you bet your bottom gluten-free cupcake that you're gluten intolerant? Uhhh, now what?

First things first: get a hold of your diet!

When I was diagnosed, I was all over the place with my food (and I'm a dietitian for crying out loud!)

Not only that, I was a "fair weathered" gluten sensitive person...which basically means I cut out gluten when it was convenient for me.

  • Eating out? No problem, I can have some pasta.
  • Party? Yes! I do eat pizza. Normal pizza, like a normal person
  • BIRTHDAY PARTY CAKE. Uh yah. I'm in

You get the picture.

But now, I'm all free of gluten and free of gluten intolerance symptoms.

If you want to go gluten free for gluten intolerance, cut out the most obvious sources of gluten first.

Grab my Cheat Sheet: Foods to Avoid for Busy Moms with Gluten Intolerance

After cutting those foods out, the gluten-free recipes on my site will help you put healthy and gluten-free meals on the table every night.

Here's a few to get you started:

Sheet Pan Maple Dijon Chicken and Broccoli Bake

Healthy Taco Salad with Ground Beef and Kidney Beans

Instant Pot Sweet and Spicy Chicken Thighs

Healthy Instant Pot Chicken Tortilla Soup (no beans)

And if you have any questions about how you may be gluten intolerant, check in with your trusted healthcare provider.

~April

Feeling bloated from gluten and need relief now? Preferably yesterday? Check out my next article on How to Relieve Bloating from Gluten in 7 Easy Steps!

And you may also want to check out: How Long After Eating Gluten Do You Feel Sick?

References

  1. Croall, I. D., Hoggard, N., Aziz, I., Hadjivassiliou, M., & Sanders , D. S. (2020, August 28). Brain fog and non-coeliac gluten sensitivity: Proof of concept brain MRI pilot study. PloS one. https://pubmed.ncbi.nlm.nih.gov/32857796/. 
  2.  Carlo Catassi; Gluten Sensitivity. Ann Nutr Metab 1 November 2015; 67 (Suppl. 2): 15–26. https://doi.org/10.1159/000440990
  3. Griauzdaitė , K., Maselis, K., & Žvirblienė, A. (2020, April 11). Associations between migraine, celiac disease, non-celiac gluten sensitivity and activity of diamine oxidase. Medical hypotheses. https://pubmed.ncbi.nlm.nih.gov/32416409/
  4. Pomeroy, C. (2016, September 30). How Gluten Can Cause Joint Pain. Arthritis. https://www.arthritis-health.com/types/general/how-gluten-can-cause-joint-pain. 
  5. Grażyna Czaja-Bulsa, Non coeliac gluten sensitivity – A new disease with gluten intolerance, Clinical Nutrition, Volume 34, Issue 2, 2015, Pages 189-194, ISSN 0261-5614, https://doi.org/10.1016/j.clnu.2014.08.012.
  6. Peters, S. L., Biesiekierski, J. R., Yelland, G. W., Muir, J. G., & Gibson, P. R. (2014, April 1). Randomised clinical trial: gluten may cause depression in subjects with non-coeliac gluten sensitivity - an exploratory clinical study. Alimentary pharmacology & therapeutics. https://pubmed.ncbi.nlm.nih.gov/24689456/

Gluten-Free Black Bean Brownies with Date Sugar

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This post is sponsored by the good people behind Canadian-made LIVA Date Sugar.

These Gluten-Free Black Bean Brownies with Date Sugar are here to make your life just that much sweeter.

Because couldn’t you use just a liiiitle more sweetness these days?

I know I could????‍♀️

A stack of Gluten-Free Black Bean Brownies with Date Sugar on a white tablecloth

And I know you want to keep up with your gluten-free and healthy way of eating too.

So what’s a gal to do?

Here’s something to try: LIVA date sugar is a perfect way to add sweetness into your life and it’s super easy to use.

LIVA date sugar is a pure, organic, all natural and versatile whole food sugar alternative to traditional sweeteners.

You can use LIVA almost anywhere you’d use regular sugar – cooking, baking. Just replace it 1:1 for regular sugar.

Gluten-Free Black Bean Brownies with Date Sugar on a white table cloth with date sugar packages beside

Sweet!

Pun intended.

Plus, LIVA is lower in calories than many other sweeteners like refined white sugar. It has 15 calories and 3.6g of carbohydrates per 4g serving.

LIVA is solar dried for 2 days and then grinned into a powder. You get most of the nutrition that you get from dates, except the Vitamin C is done (sunlight will do that.)

One close-up of a gluten-Free Black Bean Brownies with Date Sugar

It’s whole fruit sugar with nothing else added. And what’s great is that the fibre and antioxidants stay.

These Gluten-Free Black Bean Brownies with Date Sugar really are the best of both worlds

So these Gluten-Free Black Bean Brownies with Date Sugar really are the best of both worlds: you get the protein and healthy carbs from the black beans and the sweetness with a little boost of nutrition.

In a brownie.

Here’s what you’ll need to make these Gluten-Free Black Bean Brownies with Date Sugar: 

This is a super easy recipe, guys????‍♀️

You just need your food processor (or high speed blended) to mix things up and get those beans broken down.

I hope you love these Gluten-Free Black Bean Brownies with Date Sugar!

~April

If you like the sound of this recipe, check out these recipes too:

Healthy Gluten-Free Granola

Gluten-Free Oatmeal Breakfast Bars with Chocolate

Puffed Quinoa Bars with Almond Butter

Gluten-Free Chocolate Chip Muffins with Quinoa Flakes

Gluten-Free Peanut Butter Energy Bars

No-Bake California Prune Power Balls

A stack of Gluten-Free Black Bean Brownies with Date Sugar on a white tablecloth

📖 Recipe

A stack of Gluten-Free Black Bean Brownies with Date Sugar on a white tablecloth

Gluten-Free Black Bean Brownies with Date Sugar

Gluten-Free Black Bean Brownies with Date Sugar are delicious! Made with black beans, eggs, gluten-free flour and of course - chocolate!
No ratings yet
Print Pin Rate
Course: Dessert, Snack
Cuisine: American
Keyword: brownies, gluten free, gluten-free baking
Prep Time: 10 minutes
Cook Time: 25 minutes
Cooling: 10 minutes
Total Time: 45 minutes
Servings: 12 squares
Author: April Saunders, RD, MPH

Ingredients

  • ½ cup butter
  • ⅓ cup dark chocolate chips
  • ¾ cup gluten-free flour
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • 1 cup black beans rinsed and drained
  • ¾ cup date sugar
  • 2 eggs

Instructions

  • Pre-heat the oven to 350F. Line an 8-inch square pan with parchment paper. Set aside.
  • Line a baking sheet with a couple paper towels and spread the drained black beans on them to dry them out a bit more.
  • Then melt the butter and chocolate chips together over low heat in a small saucepan. Whisk to combine and be careful not to let this mixture burn. Once melted and combined, remove from heat to let it cool a bit.
  • In a medium bowl combine the gluten free flour, baking powder, and salt.
  • In a food processor or blender, place the black beans and the cooled down chocolate mixture and pulse a few times until combined and smooth. Then add the date sugar and eggs; process again until combined.
  • Scrape the black bean mixture into the flour mixture and stir gently to combine. Add additional chocolate chips if desired (who doesn't desire that?) About ¼ cup.
  • Pour this mixture into the prepared pan, spreading it evenly. Bake in the pre-heated oven for about 25 minutes or until the top of the brownies aren't shiny and batter is set (doesn't jiggle in the pan.)
  • Cool them in the pan for about 15 minutes or eat them warm right away.
  • Keeps for 3 days in an air-tight container on the counter.

What is Non-Celiac Gluten Sensitivity?

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Non-Celiac Gluten Sensitivity (NCGS) is a term used to describe a condition where people have symptoms that are similar to celiac disease but they don't have celiac disease.

People with NCGS don't get intestinal damage, nor do they test positive for celiac disease or wheat allergy.

You may see terms like Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI) getting used interchangeably, but they're essentially the same thing.

They’re just different names for NCGS.

In this post, we'll go over:

Let's dive in!

What is Gluten?

Gluten is the protein found in grains like wheat, barley and rye and other grains. Gluten is also found in certain products such as lipsticks and certain medications.

Specifically in wheat, gluten makes up ~80% of the total proteins.

Wheat flour itself is such an important food and ubiquitous food ingredient - aka, it's in so many food products.

Wheat flour does have a lot of beneficial nutritional properties, like protein, fibre and trace vitamins and minerals.

The gluten proteins in wheat are what cause pathogenic immune responses and hypersensitivity reactions in susceptible people.

The group of these conditions are called “gluten-related disorders” (GRDs).

GRDs include:

  • Celiac disease (CD)
  • Wheat allergy (WA)
  • and Non-Celiac Gluten Sensitivity (NCGS)

Together, these 3 conditions affect around 1-7% of the people worldwide.

non-celiac gluten sensitivity

What is Non-Celiac Gluten Sensitivity and How is it Different than Celiac Disease or Wheat Allergy

Non-Celiac Gluten Sensitivity is NOT Celiac Disease.

Celiac Disease is a genetic disorder where consuming gluten causes an immune reaction, including damage to the small intestines.

If you need to go gluten-free for celiac disease, go here.

Non-Celiac Gluten Sensitivity is NOT a wheat allergy

Wheat allergy is an immune reaction to foods containing wheat.

How can you tell if you have Non-Celiac Gluten Sensitivity?

The symptoms of NCGS overlap with celiac disease and other intestinal conditions like irritable bowl syndrome.

Symptoms of NCGS include:

  • Bloating
  • Diarrhea
  • Headache
  • Abdominal Pain
  • Fatigue
  • Skin Problems
  • Muscle & Joint Pain
  • Brain Fog
  • Nausea
  • Depression
  • Anemia

You won’t necessarily get all of these symptoms.

They can show up within hours or days after consuming gluten.

For me, I had really bad reflux or "GERD" which caused bad bloating, stomach pain, extreme nausea and all day burping.

I didn't know what was the problem until well, I did.

More on my story here.

So far, the best way to determine if you have NCGS is to go on a gluten-free diet and see if your symptoms go away.

If so, then you'd be considered "gluten intolerant."

How to Treat Non-Celiac Gluten Sensitivity:

The best and easiest way to treat this is by eating a gluten-free diet.

To get started now, grab my freebie Cheat Sheet: Foods to Avoid with Non-Celiac Gluten Sensitivity:

non-celiac gluten sensitivity

Here at Eats by April, I've got a ton of recipes from breakfast to dinner that are gluten-free and carb-friendly. Check them out!

Non-Celiac Gluten Sensitivity is Still A New Concept

NCGS is a relatively new disorder, so the getting a super specific and definitive definition remains tough right now.

Because researchers haven't pin-pointed the pathophysiology of the condition, it's very difficult to figure out how to diagnose and how to explain symptoms that don't have to do with the gut like headaches, brain fog, and depression that are commonly reported in people reporting gluten sensitivity.

Many even think that there's more to blame than just gluten, but the research isn’t there yet to confirm this yet.

Right now, there's no way to test or diagnose someone with NCGS easily.

But developing a safe and effective diagnosis is currently in the works.

As researchers continue to study Non-Celiac Gluten Sensitivity, I'll be there every step of the way to keep you in the loop.

~April

If you found this article helpful, check out these post:

Is Gluten Intolerance Real?

How to Relieve Bloating from Gluten Intolerance

How Long After Eating Gluten Do You Feel Sick?

References:

Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596

Saunders, A. Is gluten intolerance real? March 12th, 2021. Accessed on-line at: https://eatsbyapril.com/is-gluten-intolerance-real/

 

Gluten-Free Breakfast Oat Cookies with Date Sugar

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This post is sponsored by the good people behind Canadian-made LIVA Date Sugar.

Gluten-Free Breakfast Oat Cookies with Date Sugar are bursting with fibre, potassium and a hint of sweetness - thanks to LIVA Raw Date Sugar.

Stack of Gluten-Free Breakfast Oat Cookies with Date Sugar on a white plastic lid

Nothing says get-up-and-go in the morning like breakfast????

And sometimes, you gotta get up and GO.

Like, now.

Downstairs to your office????

As you wipe off the random crumbs and clear away the dishes from the day before, these Gluten-Free Breakfast Oat Cookies with LIVA Date Sugar will help you power through those morning TPS reports in no time (Office Space, anyone?)

And I’m lovin’ how LIVA Date Sugar gives these breakfast oat cookies their sweetness and more nutrition than just regular ol’ refined white sugar.

So what exactly is LIVA date sugar?

LIVA date sugar is a pure, organic, all natural and versatile whole food sugar that you can use in place of regular sweeteners.

Canister of LIVA Raw Date Sugar

Where can I use date sugar in my baking and cooking?

You can use LIVA almost anywhere you’d use regular sugar – cooking, baking.

Just replace it 1:1 for regular sugar.

I can’t wait to try it in a punchy Pina colada, poolside this summer????

It’s the simple stuff that will really get us through this spring - and for the rest of the year, don’t you think?

And please friend. Do me a favour. If you’re looking to “get healthy” this summer, don’t overhaul your eating habits in one keto-kale filled weekend, k?

Just put a little healthy in there, one change at a time.

Small changes really DO add up. Don’t give up and throw in the towel; make changes you can actually live with.

Emphasis on YOU and ACTUALLY.

One change to consider? LIVA is lower in calories than many other sweeteners like refined white sugar. It has 15 calories and 3.6g of carbohydrates per 4g serving.

It’s got this amazing, almost rich taste too. It’s delicious.

So, date sugar. Like, dates? Just dates?

Yep! On their website, they say LIVA date sugar is made with only 2 ingredients: dates and love (awww.)

LIVA is solar dried for 2 days and then grinned into a powder. You get most of the nutrition that you get from dates, except the Vitamin C is done (that much sunlight will do that.)

It’s whole fruit sugar with nothing else added. And what’s great is that the fibre and antioxidants stay.

How cool is that? Man, talk about making every bite count. Now wherever I need some sugar, I can use LIVA Date sugar to give a little boost of nutrition.

Here's what you'll need to make these Gluten-Free Breakfast Oat Cookies with Date Sugar:

  • LIVA Date Sugar
  • Cacao nibs
  • Gluten-Free rolled oats
  • Shredded unsweetened coconut
  • Chia seeds
  • Cinnamon
  • 5 Medjool dates
  • 2 bananas
  • Vanilla extract

I hope you love these Gluten-Free Breakfast Oat Cookies with Date Sugar like we do❣️

~April

Looking for other gluten-free snacks for the morning? Check these out:

Healthy 3-Ingredient Sweet and Salty Oat Cookies

Gluten-Free Peanut Butter Energy Bars

Puffed Quinoa Bars with Almond Butter

Gluten-Free Chocolate Chip Muffins with Quinoa Flakes

Stack of Gluten-Free Breakfast Oat Cookies with Date Sugar on a white plastic lid

📖 Recipe

Close shot of Gluten-Free Breakfast Oat Cookies with Date Sugar with date sugar packages

Gluten-free Oat Breakfast Cookies with Date Sugar

Gluten-Free Breakfast Oat Cookies with Date Sugar are perfect for a quick and healthy breakfast. Made with whole ingredients like gluten-free oats, bananas and date sugar!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Keyword: gluten-free breakfast, healthy breakfast
Prep Time: 10 minutes
22 minutes
Total Time: 32 minutes
Servings: 12
Author: April Saunders, RD, MPH

Ingredients

  • ¼ cup cacao nibs
  • 2 cups gluten-free rolled oats
  • 1 cup shredded unsweetened coconut
  • ¼ chia seeds
  • 1 teaspoon cinnamon
  • 5 medjool dates pitted
  • 2 bananas
  • ¼ cup natural peanut butter
  • ¼ cup pure maple syrup/date sugar
  • 1 teaspoon vanilla extract

Instructions

  • Preheat oven to 350F. Line a baking sheet with parchment paper.
  • Mix cacao nibs, oats, coconut, chia and cinnamon in a medium bowl.
  • In a food processor, add the medjool dates, bananas, natural peanut butter and date sugar and blend by pulsing a few times until fully combined.
  • Pour the date mixture over the bowl of combined dry ingredients. Stir to combine.
  • Using a ¼ cup measure, place 12 scoops of the cookie mixture on to the baking sheet.
  • Wet the back of a measuring cup and gently press each cookie down slightly.
  • Bake in a pre-heated oven for about 22 minutes or until you can smell the coconut and the bottoms are nicely browned.
  • Serve warm or keep in an air-tight container on the counter for up to 4 days.

Notes

These freeze well too. Place in an air-tight container and place in the freezer for up to 2 months.
 

Is Gluten Intolerance Real?

by Leave a Comment

Is gluten intolerance real? My friend, lemme tell you: not only is it YES real, it has a name: Non-Celiac Gluten Sensitivity or NCGS.

Let' dive in!

Table of contents

Non-celiac gluten-sensitivity is a condition characterized by intestinal and extra-intestinal symptoms that appear after eating gluten-containing foods.

And the symptoms appear in people without celiac disease or wheat allergy (1).

Non-celiac gluten-sensitivity may be immune-related but there is currently no diagnostic test from a reliable biomarker (1, 2).

NCGS is actually more common than you might think: it has a prevalence of about 0.5% - 13% worldwide and is more common in women (1).

Do you feel bloated and nauseated, have GERD (or reflux), stomach pain and are super tired all the time? If you've suspected gluten just might be the problem, then keep reading.

In this article, I answer the following questions:

  • What is Non-Celiac Gluten Sensitivity?
  • Is Gluten Intolerance the same thing as Celiac Disease?
  • What are the symptoms of gluten intolerance or Non-Celiac Gluten Sensitivity?
  • How soon with the symptoms start after eating gluten?
  • How is Non-Celiac Gluten Sensitivity diagnosed?
  • What is the treatment for Non-Celiac Gluten Sensitivity? and,
  • Which foods to cut out when you're first going gluten-free

And I've been there.

After being diagnosed with non-celiac gluten sensitivity after years of stomach issues, going gluten-free and then learning more about non-celiac gluten sensitivity, anyone else I can pass this information on to, I will.

Let's dive in!

What is Non-Celiac Gluten Sensitivity?

Gluten intolerance, or non-celiac gluten sensitivity (NCGS) is a condition that involves intestinal and extra-intestinal symptoms.

You get the symptoms when you eat gluten-containing foods.

Non-celiac gluten sensitivity was first noticed in the 1980s when a gluten-rich diet caused celiac disease-like symptoms in patients but they didn't have those typical signs of celiac disease (damage to the intestine.)

Is Gluten Intolerance the same thing as Celiac Disease?

In a word: heck no. (Ok two words.)

Gluten intolerance or non-celiac gluten sensitivity is different from Celiac Disease, or Wheat Allergy for that matter.

People that have celiac disease or wheat allergy have specific allergic responses that activate in the body, causing damage to the small intestine or an anaphylactic reaction.

For gluten-intolerance, it's not clear yet if the immune system is involved or not (1,2).

Symptoms of NCGS or gluten intolerance:

Signs and symptoms of NCGS overlap with both celiac disease and other digestive issues, including irritable bowel syndrome.

They include:

  • GERD (Gastric Esophageal Reflux Disease) or reflux
  • Abdominal pain
  • Bloating
  • Diarrhea
  • Nausea
  • Constipation
  • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
  • Ataxia
  • Inability to concentrate on work
  • Inability to memorize various things
  • Non-specific symptoms including "brain fog"
  • Depression
  • Anxiety
  • Fatigue

How soon will the symptoms appear after eating gluten?

Typically, you'll notice the start of symptoms pretty soon after eating gluten.

In the case of non-celiac gluten sensitivity,  symptoms will arise after a few hours or maybe even days after eating gluten.

In the case of  celiac disease, it could be several hours, days or even weeks.

For wheat allergy, symptoms appear within a few minutes, which is a typical allergic response, sometimes resulting in an anaphylactic reaction.

Diagnosis of Non-Celiac Gluten Sensitivity:

Recent research shows us that the diagnosis of non-celiac gluten sensitivity (NCGS) is complicated at best.

Non-celiac gluten-sensitivity may be immune-related but there is currently no diagnostic test from a reliable biomarker (1, 3).

Plus, here's the kicker: you can have NCGSS and don't have celiac disease or wheat allergy(3).

Unlike celiac disease where the gold standard way to get a definitive diagnosis is a biopsy of the small intestine while consuming a gluten-containing diet, there is no definitive test for NCGS (1, 3).

Not only that, but there’s a lot of overlap in symptoms between NCGS and other gastrointestinal disorders, making a clear diagnosis even more difficult.

Combine all this with the fact that the pathophysiology of NCGS is largely unclear, including what triggers this condition (1), this makes it really tough to figure out what's going on.

Catassi et al (2015) recommend a double blind placebo controlled gluten challenge, including a one-week challenge followed by a one-week wash-out of strict gluten-free diet and a new crossover to the second one-week challenge (3).

This is the most reliable tool for diagnosing NCGS for sure but it doesn't really work for real life. Great for clinical trials, but hello? You have a busy life, going from Zooms meeting to a kid pick-ups with making suppers and lunches and never-ending(!) snacks in between.

We do not have time for clinical-trial-like protocols here. You still have to live.

So. What to do?

Most clinicians recommend an “open gluten challenge”, which is what my gastroenterologist recommended.

This is really the most practical way to do it: you cut out gluten and see if your symptoms improve.

Of course has flaws and is based on your ability to follow a gluten-free diet.

For me, I was pretty wishy-washy with the gluten-free diet until I made it stick. For good.

If you want to know more about out how I finally cut the gluten, check out: How to Relieve Bloating from Gluten Intolerance

There are so many things we don't yet know about gluten intolerance.

Bottom line is: being super bloated from the reflux and crazy nauseated, plus having stomach pain and feeling tired like you've never slept is no fun at all.

But I felt so sick most days before I finally figured out what the heck was going on with me.

And it took years of:

  • Taking prescription level medication, usually reserved for stomach ulcers(!) for my never ending heartburn
  • Struggling to get through a day of work because I was so nauseated (and popping Gravol like tic tacs to try and get some relief
  • Painful bloating to the tune of looking like I was 7 months pregnant again
  • Missing out on going to the park with my kids

So yes - gluten intolerance absolutely is real and it has a name: Non-Celiac Gluten Sensitivity.

Treatment of NCGS:

Treatment of this condition is the same as that of celiac disease: staying away from gluten for life. 

When you do kick the gluten from your diet for good, the symptoms of the NCGS start to disappear within a week or two, but the neurological symptoms (if you have them) can take more time to go away completely.

To be sure you're cutting out the majority of gluten from the diet, make sure the following is cut out:

Foods to cut out when going gluten-free:

  • Anything made with wheat and related grains like barley, rye, spelt, kamut and triticale
  • For oats, buy gluten-free (regular oats can contain wheat from cross contamination in the field they're grown in)
  • Bagels
  • Bread
  • Cake
  • Cereals
  • Cookies
  • Crackers
  • Muffins
  • Pancakes
  • Pasta
  • Tortillas
  • Waffles

Is Gluten Intolerance Real? Most definitely.

So what's the bottom line here?

Both celiac disease and non-celiac gluten sensitivity occur due to intolerance of gluten in the diet.

Signs and symptoms of both these diseases are similar, and their extra-intestinal manifestations are also alike. Neurological complications are unique to NCGS.

Although celiac disease can be diagnosed using serological testing and biopsy, no definite testing method has been developed for NCGS yet.

Treatment of both these problems is basically the same: you have to avoid gluten for life.

Get started with my Simple, Gluten-Free and Healthy Meal Plan here.

And subscribe to my email list so I can show you the gluten-free way of life😄

~April

Check out these other articles you may find useful:

References:

  1. Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596
  2. Casella G, Villanacci V, Di Bella C, Bassotti G, Bold J, Rostami K. Non celiac gluten sensitivity and diagnostic challenges. Gastroenterol Hepatol Bed Bench. 2018 Summer;11(3):197-202. PMID: 30013742; PMCID: PMC6040028. 
  3. Catassi C, Elli L, Bonaz B, Bouma G, Carroccio A, Castillejo G, Cellier C, Cristofori F, De Magistris L, Dolinsek J, Dieterich W, Francavilla R, Hadjivassiliou M, Holtmeier W, Körner U, Leffler DA, Lundin KEA, Mazzarella G, Mulder CJ, Pellegrini N, Rostami K, Sanders D, Skodje GI, Schuppan D, Ullrich R, Volta U, Williams M, Zevallos VF, Zopf Y, Fasano A. Diagnosis of Non-Celiac Gluten Sensitivity (NCGS): The Salerno Experts’ Criteria. Nutrients. 2015; 7(6):4966-4977 (downloaded)

Banana Date Chia Smoothie

by Leave a Comment

This Banana Date Chia Smoothie is a perfect healthy breakfast or mid-afternoon snack!

These days, having a fast, gluten-free and yummy breakfast is the name of the game.

And this easy and gluten-free smoothie is easily made the night before and put in the fridge for the next day☀️

Don't you love it when your breakfast is waiting for you in the fridge in the morning!?

Banana Date Chia Smoothie on a white counter top with a metal straw

 

With only 5 ingredients, I think you're gonna love this easy and healthy Date Banana Chia Smoothie. Here's what you need:

  • Medjool dates - 2
  • 1 tablespoon cocoa powder
  • 1 tablespoon chia seeds
  • 2 cups almond/coconut milk - I like this blend but you can use any milk you like
  • 1 large frozen banana

How do you get the pits out of the dates?

All you have to do is spilt the date with a knife and then pluck it outta there:

date pit removal

Can you put chia seeds in a smoothie?!

Heck ya! With the chia seeds, you're getting a little magnesium, fibre plus a hit of antioxidants. Healthy never tasted so good????

How can I thicken this (or any) smoothie?

If you ever feel like a smoothie you make needs a little oomph, just add a couple ice cubes and it'll give your smoothie a little more "body".

 

Banana Date Chia Smoothie on a white countertop with a bunch of bananas beside it

I hope you love this Banana Date Chia Smoothie!

~April

Looking for a few other healthy and gluten-free recipes?

Check these out:

Easy Coconut Energy Bites

Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites (gluten-free)

Gluten-Free Peanut Butter Energy Bars

Tropical Green Smoothie

Healthy Instant Pot Chicken Tortilla Soup (no beans)

 

📖 Recipe

Banana Date Chia Smoothie on a white countertop with a bunch of bananas beside it

Banana Date Chia Smoothie

With only 5 ingredients, this Banana Date Chia Smoothie is a perfect way to fuel up in the morning or prevent "hangryness" mid-afternoon.
3 from 4 votes
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: smoothie
Prep Time: 5 minutes
Servings: 3
Author: April Saunders, RD, MPH

Ingredients

  • 2 medjool dates, fresh pitted
  • 2 cups almond/coconut milk or milk of your choice
  • 1 tablespoon cocoa powder
  • 1 tablespoon chia seeds
  • 1 large frozen banana

Instructions

  • Spilt medjool dates with a knife.
    date pit removal
  • Remove the pits.
    Medjool date with the pit removed
  • Add all ingredients into a blender.
    date smoothie ingredients in blender
  • Blend all ingredients until smooth and serve.
    banana date chia smoothie in a mason jar

Notes

Makes 3 x 1 cup servings. Make a batch and store in small mason jars with the lid on for up to 3 days.

Simple Haddock Quesadillas

by 2 Comments

[vc_row][vc_column][vc_column_text]Hello, to Simple Haddock Quesadillas!

...your next favourite weeknight meal.

My friend, fish quesadillas are a great option when you need a healthy meal quickly, plus you've got the customizable factor in your favour.

You can pack these babies with whatever your heart desires❣️

And then when it's all done, with the cheese melted and the goodness of the flavours all melding together? mmmmmm

It’s like biting into a present. A delicious, healthy present.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12937" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Plus, these fish quesadillas are great for a weeknight meal when you don't have a lot of time to make supper.

Not that I can think of a weeknight when I had a LOT of time to make supper...buuut you get my point: it's a pretty quick recipe.

Here's what you'll need to make these simple haddock quesadillas:

  • The fish - I like haddock and you could also use cod
  • Egg - to make a simple egg wash
  • Gluten-free bread crumbs
  • Parmesan cheese
  • Olive oil
  • Tortillas - 8 inch size, corn (or other gluten-free option)
  • Red or yellow peppers
  • Cheddar cheese
  • Green onion
  • Salt and pepper

And for toppings, you gotta have the avocado, cilantro, lime wedges, fresh salsa and sour cream😋[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="13240" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/foods-to-avoid-with-ncgs/"][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12033" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]As I still try and figure out our whole, new world these days (that continues to change by the minute), let's keep mealtimes as simple as possible.

And do what we can.

One thing's for sure: you can keep it up with gluten-free and carb-friendly recipes so that you can feel your very best.

I hope you make these Simple Haddock Quesadillas and decide to add them to your weeknight rotation.

If you do make these fish quesadillas, please rate and comment below.

It's so great hearing from you😄

~April

PS. Are you lookin' for other healthy and gluten-free meals for a busy weeknight?

Check these out:

📖 Recipe

Simple Haddock Quesadillas on a blue placemat and a white plate with a bowl of tortiall chips in the background

Simple Haddock Quesadillas

Simple Haddock Quesadillas are a delicious, easy way to get some healthy carbs and protein into you. Change up the fillings and you'll have options galore!
3.50 from 2 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: fish, fish quesadilla, quesadillas
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Author: April Saunders

Ingredients

  • 4 Haddock fish fillets Cod works too. When using frozen fillets, thaw and pat them down with paper towel to remove excess water
  • 1 egg beaten
  • ½ cup gluten-free bread crumbs
  • ¼ cup Parmesan cheese, shredded
  • Salt and pepper to taste
  • Olive oil

Filling

  • 8 Corn or other gluten-free tortillas 8 inch
  • 1 cup grape tomatoes cut in half
  • 1 Medium yellow pepper cut into thin strips
  • 1 cup Cheddar cheese shredded
  • 1 Avocado smashed
  • 3 green onions chopped
  • ½ cup Cilantro roughly chopped
  • Salsa and/or sour cream for serving
  • 2 limes, cut into wedges

Instructions

  • Beat the egg in a small bowl. In a shallow Tupperware container or large plate, combine the beaten egg with ~2 tablespoon of water to make a simple egg wash.
  • On another large plate, combine the breadcrumbs, parmesan cheese and salt and pepper.
  • One filet at a time, dip fish fillets in egg wash and then in bread crumb mixture to coat all over.
  • Heat 1-2 tablespoon vegetable oil in a non stick pan on medium heat.
  • Add fish to hot pan and let brown on each side (about 6-8 minutes each side). Fish should be opaque white in the centre. If using thicker pieces of fish, cover pan with a lid and let cook longer to cook through. Remove fish from pan.
    Fish fillets cooking for Simple Haddock Quesadillas recipe
  • Place one tortilla in the heated non-stick pan and turn down heat a bit to low-medium.
  • Spread layer of fish, shredded cheese, tomatoes, green onions, and peppers on one-half of the tortilla.
    Simple Haddock Quesadilla in a pan cooking
  • Fold the tortilla over and cook for a few minutes on low-medium heat.
    Simple Haddock Quesadilla cooking on a non-stick pan
  • Heat for a few more minutes. Check if cheese has melted by carefully lifting one side of the tortilla. Once cheese is melted and tortillas are toasted, slide onto a platter and cut into triangles.
    Showing the inside of a Simple Haddock Quesadillas-look at the melted cheese
  • Serve with lime wedges, smashed avocado, cilantro and salsa or chipotle sauce.
    Simple Haddock Quesadillas on a blue plate with cilantro and lime wedges

Notes

Storage and Freezing:
Once cooked, these fish quesadillas will be good for 2 days in the fridge. Wrap them up or put into air-tight containers.
To re-heat, pop into the microwave for about 30 seconds on high or until heated through.
Freezing:
Only freeze the quesadilla is you used fresh fish. If you used frozen fish to make it, it's not recommended to freeze it after cooking.
To freeze, cool down a cooked quesadilla. Wrap tightly in plastic wrap and freeze for up to 3 months. To thaw, place in fridge overnight and then follow re-heating instructions as above.
Nutrition Facts
Simple Haddock Quesadillas
Amount per Serving
Calories
407
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Calories
407
Nutrition Facts

 

Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites (gluten-free)

by 2 Comments

These Gluten-Free Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites are a perfect way to start your day☀️

It's really is one of those "recipes" (and I'm using that term lightly, k?) that you can throw into one bowl, mix'er up and chuck (carefully) into the oven.

Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites in a white bowl on a wood tabletop

Packed with healthy carbs, a hit of protein, fibre and you can grab em' and go? You're sooooo in, right?

Breakfast has taken on some new meaning these days. Basically, if you can get something down the food pipe before you go out the door (or if you're like me, downstairs) in the morning, you are winning my friend.

Since a recent gastrectomy and stomach lining biopsy revealed that my stomach lining is "inflamed", the gluten was the first to go.

Ok, but like, go for real.

Have you ever cut something out, or knew your body wasn't so thrilled about something (hello dairy?) but you eat it anyways?

(Insert you nodding here because you get it.)

Well that was me with cutting out gluten.

I knew how to cut it out but then "oh, is it Friday already? Oh yeah, sure I can have some pizza".

All it took is one #FridayNightPizzaNight and I'm back on the wheat train in no time????

A small white bowl filled with Oatmeal Raspberry Breakfast Bites

The problem? A couple slices would have me laid up in bed on Saturday afternoon. The. Worst.????‍♀️

So, in search for a gut that doesn't not swell up like I'm gonna have another baby boy in 3 months, gluten has been banned.

Hence this recipe for these Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites????

Here's what you'll need to make these Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites:

  • Rolled oats (gluten free)
  • 1 large banana - get that soft one from your countertop
  • Natural peanut butter
  • Frozen raspberries
  • Cinnamon
  • Salt

The recipe is inspired from one of the most popular recipes on my blog: these Healthy 3-Ingredient Sweet and Salty Oat Cookies.

Also healthy. Also delicious and super easy to make.

Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites in a small white bowl

Hope you try these Peanut Butter Oatmeal Raspberry Breakfast Bites and love them????

Onwards!

~April

If you like the sound of this healthy snack, you've gotta check these recipe out too:

Easy Coconut Energy Bites

Gluten-Free Chocolate Chip Muffins with Quinoa Flakes

Gluten-Free Peanut Butter Energy Bars

Healthy 3-Ingredient Sweet and Salty Oat Cookies

Healthy Cranberry Oatmeal Muffins

Healthy Banana Bread with White Beans

📖 Recipe

Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites in a small white bowl

Healthy Peanut Butter Oatmeal Raspberry Breakfast Bites (gluten-free)

These gluten-free Healthy Peanut Butter Oatmeal Breakfast Bites are a perfect way to get fuelled-up in the morning. Packed with healthy carbs and fibre, a great start to your day!
5 from 2 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: gluten-free snack, healthy breakfast, healthy snack
Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes
Servings: 12 bites
Author: April Saunders, RD, MPH

Ingredients

  • 1 cup rolled oats, gluten-free not instant oats
  • 1 large banana, smushed
  • 1 tablespoon natural peanut butter
  • ⅓ cup frozen raspberries
  • 1 teaspoon cinnamon
  • 1 pinch salt

Instructions

  • Pre-heat oven to 350 degrees F. Cover a baking sheet in parchment paper.
  • Add all the ingredients to a medium bowl.
    a bowl with oats, banana, peanut butter, raspberries and cinnamon
  • Mix well until the oats are coated and you have a "dough".
    bowl filled with oats and peanut butter with raspberries
  • Drop 1 tablespoon spoonfuls onto the prepared baking sheet.
    peanut butter raspberry oatmeal bites on a baking sheet
  • Bake in pre-heated oven for 15-17 minutes. Eat right away or cool and store in container.

Notes

Baked bites will keep in an air-tight container on the counter for up to 3 days.
Freeze for up to 3 months.

 

Meal Prep Taco Salad

by Leave a Comment

This Healthy Taco Salad with Ground Beef and Kidney Beans is perfect for those nights that are SO BUSY. It's a delicious meal that comes together in less than 30 minutes. Score for you, mom!🏅

White plate with romaine lettuce ground beef and shredded cheese with nacho chips

You know those meals your mom made for you growing up that like totally made your day when you had them?

This taco salad with kidney beans is one of those recipe for me.

Having chips at the dinner table was MIND-BLOWING to my 12 year old self.

What an awesome treat!

And even with the chips, this is a healthy meal!

It's a taco salad packed with protein, fibre, vitamins, minerals. And of course, it's naturally gluten-free😄

📝Ingredients

  • 1 lb / 0.5 kg of lean ground beef
  • 1 medium onion
  • Ketchup
  • Salt, turmeric, chili powder
  • 1 can of red kidney beans
  • 1 large head of romaine lettuce
  • Gluten-free taco chips (like Doritos) and some shredded cheese for serving

🙋‍♀️What make this taco salad healthy?

A lot of taco salads from restaurants say, pack in the fat and calories from things like:

  • The deep fried taco shell it's served it
  • High-fat beef
  • Piles of cheese on top
  • Other toppings like full-fat sour cream

This taco salad recipe side-steps all of those things. Yay!🙋‍♀️

Plus, with adding the kidney beans, you're getting:

  • More fibre
  • More protein
  • More potassium and magnesium

Yippee!

~April

More Recipes for Meal Prep

📖 Recipe

Taco salad in meal prep containers.

Meal Prep Taco Salad

A super easy meal prep taco salad, perfect for naturally gluten-free lunches for the week ahead!
4.67 from 6 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: healthy taco salad, meal prep salad, taco salad
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Author: April Saunders, RD, MPH

Ingredients

  • 1 lb extra lean ground beef 0.5 kg
  • 1 medium onion, chopped
  • ½ cup ketchup
  • ¼ teaspoon salt
  • ¼ teaspoon tumeric
  • 2 teaspoon chili powder
  • 1 can kidney beans 15 oz
  • 1 large head romaine, chopped
  • gluten-free tortilla chips for serving
  • Shredded cheddar cheese for serving

Instructions

  • Saute ground beef and onion in the same pan over medium heat. Cook until the meat is cooked through and no longer pink, breaking up with a spatula as you go.
  • If your meat is quite fatty, you can drain some fat at this point.
  • Add beans, ketchup and spices. Combine in the pan and cook on medium for about 5 min. Turning mixture in pan every couple minutes.
  • After 5 minutes, remove from heat. Fill compartmental meal prep containers with shredded cheese, romaine lettuce and the beef and bean mixture. Keep in fridge for up to 3 days. Reheat the beef and bean mixture before eating.
  • If eating right away, serve on a plate of romaine lettuce with some shredded cheese and Doritos.

Notes

Makes about 4 cups of taco (beef and bean) mixture.
Keeps for up to 3 days in the fridge.
Reheat the beef and bean mixture and then top the romaine lettuce with the taco mixture and shredded cheese.
Nutrition information is approximate for ¼ of the recipe. Includes 2 tablespoon of cheese and 1 oz Doritos. 
Nutrition Facts
Meal Prep Taco Salad
Amount per Serving
Calories
256
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
0.4
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Cholesterol
 
75
mg
25
%
Sodium
 
587
mg
26
%
Potassium
 
577
mg
16
%
Carbohydrates
 
16
g
5
%
Fiber
 
1
g
4
%
Sugar
 
8
g
9
%
Protein
 
27
g
54
%
Vitamin A
 
1103
IU
22
%
Vitamin C
 
4
mg
5
%
Calcium
 
67
mg
7
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
256
Nutrition Facts

Homemade Taco Seasoning

by Leave a Comment

This Homemade Taco Seasoning recipe is super easy and delicious to make. Now you'll never miss a Taco Tuesday ever again🌮

A small bowl of taco seasoning with a brown spoon on a white countertop
[feast_advanced_jump_to]

Here's how to make this Homemade Taco Seasoning recipe:

You'll need 8 spices (including the salt and pepper):

  • Chili powder
  • Cumin
  • Paprika
  • Oregano
  • Garlic powder
  • Onion powder
  • Salt and pepper
7 spices on a white plate

Where can I use this homemade taco seasoning?

Where can't you use it?!

Having this in your pantry is super convenient. You can make:

  • Tacos anytime!
  • Coat chicken breasts in it and make an easy baked chicken recipe
  • Go vegetarian and mash some black beans with the seasoning and some veggie broth and cook it all down with some garlic for an easy side dish at supper
  • You can also use it in this Creamy Slow Cooker Chicken with Chickpeas recipe

How should I store the taco seasoning?

I usually keep mine in a small mason jar so it's air-tight.

Don't forget to label it and keep it front and centre in your spice cupboard for #TacoTuesdays!

Seven taco seasoning spices on a white plate

Hope you love this homemade taco seasoning recipe!

~April

Check out these other simple and delicious recipes:

📖 Recipe

Homemade Taco Seasoning in a small bowl with a brown spoon on top

Homemade Taco Seasoning

This Homemade Taco Seasoning will have you wishing #TacoTuesday was every night! Perfect for chicken, beef and pork - make it today!
No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: taco, tacoseasoning
Prep Time: 5 minutes
Author: April Saunders, RD, MPH

Ingredients

  • 1 tablespoon chili powder
  • 1.5 tablespoon cumin
  • ½ teaspoon paprika
  • ¼ teaspoon oregano
  • ¼ tsp garlic powder
  • ¼ teaspoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon fresh ground pepper

Instructions

  • Combine all spices together.
  • Keep in an air tight container for up to 1 month.

Notes

Makes about ¼ cup of total taco seasoning.

U.S.-grown Rice: The Original Ancient Grain

by Leave a Comment

This post has been sponsored by the good people at USA Rice.

Nutrition quiz! What's easy to make; super versatile, packed with nutrition and gluten-free?

Answer: rice rice baby (sorry)

As local as it gets for my Canadians friends, U.S.-grown rice is such a fantastic pantry staple.

a large bowl of brown rice and a small bowl of white rice

A major part of my weekly food prep, USA Rice makes healthy eating a heck of a lot easier for me and fam. 

I’ll make a whole bunch of this original ancient grain on Sundays and either throw it in our lunches for the week ahead or freeze it in 1-2 cup batches to pull out on a busy weeknight.

Such a lifesaver (HELLO HOCKEY 3 NIGHTS A WEEK.)

Let’s dive into:

  • Why this naturally gluten-free grain rocks
  • Answer some FAQs
  • And I’ll walk you through how I make my weeknight-complete-meal-making a whole heck of a lot easier

Nutritional Powerhouse

Healthy, whole grain carbs

USA Rice is an awesome way to get some healthy, whole-food carbohydrates in your diet. Rice serves up the complex carbohydrates your mind and muscles need to function at their best. Plus, eating rice triggers your brain to produce serotonin, which boosts mood so really, carbs=happiness????

Potassium

Man, this superstar is needed to regulate water balance, levels of acidity, blood pressure, and neuromuscular function, including a critical role in transmission of electrical impulses in the heart. Potassium also regulates fluid and mineral balance, assists with muscle contraction and transmission of nerve signals and helps the heart and kidneys function properly. 

large bowl of brown rice

Magnesium

We need magnesium for bone, protein, and fatty acid formation, making new cells, activating B vitamins, relaxing muscles, clotting blood, lowering blood pressure and forming ATP — the energy the body runs on. Insulin secretion and function also require magnesium.

Iron

It’s a part of hemoglobin, the oxygen-carrying component of the blood. Iron-deficient people tire easily because their bodies are starved for oxygen. Iron is also part of myoglobin, which helps muscle cells store oxygen. Without enough iron, ATP (the fuel the body runs on) cannot be properly synthesized. As a result, some iron-deficient people become fatigued even when their hemoglobin levels are normal.

So now that you know it’s packed with nutrition, here’s some FAQ on US-grown rice:

Is rice gluten-free?

Yep, all varieties of rice, whether enriched, white or brown, are naturally and completely gluten-free. Rice is also one of the least allergenic foods out there, making it a great choice for people with a variety of food sensitivities.

I’m on budget!! Will it fit?

At about 10 cents per serving (1 serving=½ cup), rice fits every budget. On average, long grain white and brown rice (a nutritious whole grain) yield three times their volume when cooked.

How should I store rice?

  • Milled Rice– If stored properly, it will keep almost indefinitely on the pantry shelf. Once opened, rice should be stored in a tightly closed container.
  • Brown Rice – Because of the oil in the bran layer, it has a limited shelf life of approximately six months. For extended storage, a cool place such as a refrigerator or freezer.

What about after it’s cooked - how do I keep it fresh?

If not eaten immediately, cooled cooked rice should be stored in a shallow container, covered tightly and refrigerated. Rice can be refrigerated for 3 to 5 days 

Where can I use rice?

Versatility of rice as a key pantry staple (i.e. as a snack, in soups, dessert etc.)

If I have leftover rice, I’ll use it in stir-fries, wraps, chopped-style salads or soups. I LOVE rice in soup, you know?

Check out these recipes that are fantastic with US-rice as the fueling-carb source:

Easy-Spiced Chicken Salad with Brown Rice:

chicken and vegetables on a bed of brown rice on a white platter

 

Morrocan-spiced Black Bean Salad:

Close-up shot of the moroccan-spiced black bean salad on a antique silver platter

And this recipe for Lemony Brown Rice, Broccoli and Feta Salad

A large white dish filled with Brown Rice, Broccoli and Feta Salad

Can I freeze rice?

You can freeze cooled rice in a shallow container, covered tightly for up to six months.

This has been a literal life changer you guys. Here’s how I make rice, freeze it and then it’s good-to-go for a weeknight meal:

How I cook my USA-grown rice in my InstaPot:

  • Add 2 cups of uncooked rice to the InstaPot
  • Pour 3 ¾ cup vegetable or chicken broth and stir
  • Select the “Rice” button
  • When the timer beeps, do a 5 min NPR (natural pressure release)
  • Take the lid off and check the rice - if it's to your liking, you can turn off the InstaPot. If it's a little wet for your liking, put the lid back on the InstaPot and give it 5-10 more minutes to absorb some of the water as the InstaPot is still quite warm

How do I reheat frozen rice?

Reheating - stove top: 

For each cup (250 mL) of cooked rice, add 2 tablespoon (30 mL) liquid. Cover and heat on the stovetop or in the oven for about 5 minutes or until heated through. 

Reheating - microwave:

Heat frozen rice on HIGH for 2 minutes per cup. Fluff with a fork.

So whaddya think? Is USA-grown rice on your weekly menu like mine? 

Here’s a shot of my brown rice + chicken + corn and cherry tomato salad = yum!

a black container with brown rice, chicken and tomato salad

If you want more recipes, check out the “Think Rice” Campaign for ideas on how to use rice in snacks, desserts, and all meals here: Rice Info.com

~April

Healthy Snacks for Your RV Camping Trip

by Leave a Comment

[vc_row][vc_column][vc_column_text]So you're going on a camping trip. With an RV, no less.

Good for you my friend????

We did the same thing this year. For the first time, ever.

This guide will give you the low-down on all the healthy snacks you should pack for your RV camping trip to keep you driving for as long as humanely possible.

Because when the HANGRY monster is kept away, everyone is happier.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12513" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="Healthy snacks for your RV trip are a must-have" google_fonts="font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:400%20regular%3A400%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]When you want to eat as healthy as possible, but spend as little time as possible making those healthy meals and snacks, you wanna squeeze all you can out of your food options.

When it comes to maximizing your nutrition, healthy snacks are a great way to do that. When it comes to the food itself, think: fibre, protein and antioxidants as great ways to keep you fueled up and feeling satisfied.

Make Ahead Snacks

So here's my list of snacks and salads that I made ahead of our latest RV trip in Eastern Ontario

Having these snacks on hand was super helpful. Think driving down Highway 401 and getting jostled around while trying to get some food was hard enough.

Let's dive into the list????‍♀️[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Banana Chocolate Chips Muffins

[vc_single_image image="11936" img_size="full" add_caption="yes" onclick="custom_link" img_link_target="_blank" link="https://eatsbyapril.com/best-ever-banana-chocolate-chip-muffins/"]

Alright so muffins can be great for on-the-go snacks. The only problem? A lot of muffins out there are so high in fat, sugar and calories, they aren’t doing you any favours????‍♀️

Muffins, like all snacks, are a great opportunity to get in a punch of nutrition: fibre, healthy carbs, a little protein and/or some healthy fat.

That’s why I love these Best Ever Banana Chocolate Chip Muffins. They really ARE the Best Ever Banana Chocolate Chip Muffins.

Healthy and filling; moist and delicious - you'll never need another banana muffin recipe first of all. And second, they give you some nutrition, without having to give up taste.

And yes, they HAVE chocolate????

Plus, these muffins freeze well too so if you’re super organized, feel free to make a batch a week ahead of your trip.

Check out the recipe for my Best Ever Banana Chocolate Chip Muffins here.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Gluten-Free Peanut Butter Energy Bars

a bar of peanut butter and dates with chocolate chunks on top of a cutting board

These Gluten-Free Peanut Butter Energy Bars are a perfect snack when you're on the run or need a mid-afternoon snack that's actually healthy.

Made with only 5 ingredients, these on-the-go energy bars are a fantastic healthy snack to have with you. If I don’t feel like (or have time to make a batch), I’ll pick up some other energy bars.

Just be sure to check the label: if the protein grams + the fibre grams isn't MORE than the total sugar, I'd look for another option.

Healthy 3-Ingredient Sweet and Salty Oat Cookies

[vc_single_image image="11633" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://eatsbyapril.com/best-ever-banana-chocolate-chip-muffins/"]

One of my most popular recipes on the site, these little gems are great to make ahead and take on your RV trip because they’re delicious and healthy.

You get your fibre-filled oats with a punch of potassium from the bananas. And yes, some chocolate too????

You can have them for breakfast on the damp picnic table; for snack during a “Frozen 2 sing-a-long” or take them to the beach in the afternoon.

These Healthy 3-Ingredient Sweet and Salty Oat Cookies are perfect to have on hand to prevent "hangry-ness" or when you need breakfast on-the-go! Check out the recipe here.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Summer Corn and Black Bean Salsa

A bowl of corn salsa with a small bowl of chips beside it.

Picture this: you’re pulling into the campsite, the light is fading fast and you’re getting super hungry.

To the rescue comes this Summer Corn and Black Bean Salsa. It’s a great mini-meal because you’ve got your healthy carb and protein (from the black beans.)

It also helps to balance all that salt from the inevitable number of BBQ’d hot dogs you know you’re gonna eat.

Pair this with some bean chips from Farm Boy and you’ll be all set to camp like a pro????

Cut Fruit

Driving down Highway 401 for a couple hours calls for fruit????

Strawberries, blueberries and blackberries are the fruit that my kids love. Plus with the Ontario produce in full swing in August, peaches and nectarines are plentiful.

Be sure to stop at that local farmers market or side of the road gem and get yourself some local, delicious fruit and veggies.

Cut Veggies

And speaking of veggies...before leaving on our trip, I brought cut veggies to keep us going for a little bit.

  • Sliced cucumbers
  • Cut red peppers
  • Carrot sticks
  • Fresh peas

Seriously a life saver when it comes to snacking, veggies are a go-to choice. Need a dip? Go for hummus (my kids used to love hummus. Now, not so much????), guacamole or this Easy Greek Dip with Feta.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

And finally, pick up these items a day or two before you leave and you'll be well stocked for that RV trip:

  • Cheese Strings
  • Chips
  • Crackers
  • Fresh Salsa
  • Guacamole
  • Hotdogs/turkey dogs and buns
  • Marshmallows, chocolate and graham crackers
  • Pretzels
  • Water
  • Yogurt - individual pots or get the yogurt tubes and throw them in the cooler

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Alright my friend, I hope this list of Healthy RV Snacks has given you some ideas to make your next camping trip a roaring success!

I'd love to know: what's your favourite camping snack? Comment below and let me know????‍♀️I do love hearing from you.

And if you like the sound of the healthy and simple recipes in this list, be sure to subscribe to get a healthy and simple recipe delivered straight to your inbox each week????

See you on the inside!

~April[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

Healthy 5 Ingredient Berry Frozen Yogurt

by Leave a Comment

[vc_row][vc_column][vc_column_text]Lookin' for a cool-you-down-now-treat that's healthy and tastes amazing? 

Well look no further my sweaty friend, because this Healthy 5 Ingredient Berry Frozen Yogurt is your answer for a healthy summer treat????[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12253" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="Healthy 5-Ingredient Berry Frozen Yogurt is your next favourite summer treat????" font_container="tag:h2|font_size:25|text_align:center" use_theme_fonts="yes"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You can make a batch of this Healthy 5-Ingredient Berry Frozen Yogurt right after supper and it will be gone faster than a deflating, pink, sparkly doughnut floaty goes flat?

You know what I mean. It's good.

And the road to this recipe has been one paved with many failed attempts at summer treats.

Case in point: the homemade ice cream thing never worked out well for me. Like when they say YOU DON'T EVEN NEED AN ICE CREAM MAKER, I actually think you do need one. You really, really do.

And banana-heavy frozen yogurt, aka "nice cream"? Just eww. Super eww.

But this Berry Frozen Yogurt is healthy, delicious and turns out perfect every dang time.[/vc_column_text][vc_single_image image="12249" img_size="full"][vc_custom_heading text="Here's what you need to make it. Yeppers: only 5 ingredients." font_container="tag:h2|font_size:25|text_align:center" use_theme_fonts="yes"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Check your freezer and fridge after reading this list and you're probably gonna be pretty close to have all the ingredients you need.

Here's the list:

  • Frozen wild blueberries
  • Frozen raspberries
  • Greek yogurt
  • Maple syrup
  • Lemons for fresh juice

Why the lemon juice? It thins it out a bit and obviously, gives a nice citrus punch????

After some experimenting, the more lemon juice you add, the more it tends to tip the scale into "sorbet" territory. Like not actual sorbet because it has Greek yogurt, and that's dairy and sorbet, traditionally, doesn't have dairy but oi. How 'bout we just not go down that rabbit hole?????[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12250" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Alright, let's get you lugging out that blender and making this frozen yogurt.

Stay tuned for more on-the-go recipes and healthy snacks. In the next couple weeks, I'm going to start planning meals or our summer vacation RV trip around Ontario this summer. Since we can't really go too many places, we figured we'd rent a house on wheels, take our bikes and standup paddle boards and see what happens.

The great outdoors: here we come.

I hope you love this Healthy 5-Ingredient Berry Frozen Yogurt as much as we do????‍♀️

If you try the recipe, please rate and comment. I love hearing from you.

~April[/vc_column_text][vc_column_text]

PS. If you're looking for other healthy and cool-you-down treats, check out this recipe for my Simple 2-Ingredient Greek Yogurt Summer Popsicles!

And these recipes are perfect for summer:

📖 Recipe

Two bowls of Healthy 5 Ingredient Berry Frozen Yogurt on a colourful tea towel with a spoon and frozen raspberries on the side

Healthy 5-Ingredient Berry Frozen Yogurt

This Healthy 5-Ingredient Berry Frozen Yogurt is your next favourite summer treat! Simple to make and gives you a punch of antioxidants and some protein and calcium.
No ratings yet
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: frozen treat, frozen yogurt
Prep Time: 5 minutes
Blending: 1 minute
Total Time: 6 minutes
Servings: 4
Author: April Saunders, RD, MPH

Equipment

  • High speed blender

Ingredients

  • 1 cup frozen wild blueberries
  • 1 cup frozen raspberries
  • ⅓ cup Greek yogurt
  • 2 tablespoon pure maple syrup
  • 2 tablespoon fresh lemon juice

Instructions

  • Blend all ingredients in a high speed blender until smooth.
  • Serve immediately
    Two small blue bowls of Healthy 5 Ingredient Berry Frozen Yogurt on a colourful tea towel

Notes

If you don't have frozen wild blueberries, you can use regular blueberries. Just make sure they're frozen!
Makes 4 x ½ cup servings.

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Romaine Salad with Radish and Parmesan

by Leave a Comment

This fresh romaine lettuce salad with radishes is simple to make and absolutely delicious!

You know when the weather gets nice and the LAST place you wanna be is stuck in your kitchen?!

This easy romaine lettuce salad is a perfect way to get your veggies in AND get outta the kitchen as fast as humanely possible.

Romaine lettuce salad with radish.

You could also call it: The Best Simple Salad in the World🌎

I know it's a big promise but you guys.

It's just that good.

And simple.

Just 4 ingredients for the salad - including fresh romaine and ripe radish - and 4 ingredients for the salad dressing.

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✅Why this salad doesn't suck

Salads made with romaine lettuce are one of my favourites.

They're like a butter lettuce salad: they're hardy enough to not get soggy in a little dressing👏

(I'M LOOKING AT YOU, MIXED GREENS)

This romaine lettuce salad will stay crisp for at least a couple hours and won't wilt to mush at a BBQ, picnic or pool party.

Man, is there anything worse that soggy mixed greens, drenched in overly-complicated dressing?

Blech🫣

Close up of Simple Romaine Salad with Radish and Parmesan on a white plate with a gold fork

📝Ingredients for this romaine lettuce salad

Here's what you'll need to make this salad:

  • Romaine lettuce
  • Radishes
  • Red onion
  • Parmesan cheese

For the dressing:

  • Olive oil
  • 1 lemon
  • Salt and pepper to taste
cheat sheet - foods to avoid GF (cover) (1)

Grab this PDF cheat sheet of foods NOT to eat🚫

Cut these foods out NOW!

I want that list!

🔪How to make this romaine lettuce salad

  1. Wash and spin the romaine lettuce; slice the red onion and the radishes
  2. Add the salad ingredients to a large bowl with the parmesan cheese
  3. Whisk dressing ingredients together. Pour over salad and toss to combine. Serve.
Washed and cut romaine lettuce in a salad spinner.

🍽️What to serve with a romaine lettuce salad

One of the best parts of a salad like this is that it goes with almost anything you want to serve with it.

The romaine lettuce is a blank (and nutrient-packed) canvas and the red radishes and red onion given a little bitter taste to keep things interesting.

Try pairing this salad with these mains for a naturally gluten-free and oh-so-easy meal:

I hope you try this romaine salad with radish and parmesan and love it like we do!

If you try it, please leave a comment and let me know what you think.

I love hearing from you🙋‍♀️

~April

😄More easy to make salads

📖 Recipe

Simple Romaine Salad with Radish and Parmesan on a white plate with a gold fork

Simple Romaine Salad with Radish and Parmesan

This fresh romaine lettuce salad with radishes is simple to make and absolutely delicious!
5 from 4 votes
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: easy salad for supper, romaine salad, simple romaine salad
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 6
Author: April Saunders, RD, MPH

Ingredients

  • 10 cups Romaine lettuce about 3 medium heads of romaine lettuce or 2 large; roughy chopped and washed
  • 1 cup radishes thinly sliced
  • 1 medium red onion thinly sliced
  • ⅓ cup Parmesan cheese, grated

Dressing

  • ¼ cup olive oil
  • 1 large lemon juiced
  • Salt and pepper to taste

Instructions

  • Combine prepped romaine lettuce, radishes, red onion and parmesan in a large bowl.
  • Whisk dressing ingredients together. Pour over salad and toss to combine. Serve.

Notes

Makes about 10 cups of salad.
If you need to make ahead of time, feel free to pour the dressing on (if you can't keep it separate) and keep the dressed salad in the fridge in a Tupperware container.
If the romaine is really fresh, it'll stay pretty crisp for ~2 hours.
Nutrition information is approximate and for 1 serving (about 1.5 cups of salad)
 
Nutrition Facts
Simple Romaine Salad with Radish and Parmesan
Amount per Serving
Calories
130
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
7
g
Cholesterol
 
4
mg
1
%
Sodium
 
104
mg
5
%
Potassium
 
295
mg
8
%
Carbohydrates
 
7
g
2
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
3
g
6
%
Vitamin A
 
6872
IU
137
%
Vitamin C
 
17
mg
21
%
Calcium
 
105
mg
11
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
130
Nutrition Facts

Easy Black Bean Stuffed Sweet Potatoes with Avocado

by Leave a Comment

[vc_row][vc_column][vc_column_text]These Easy Black Bean Stuffed Sweet Potatoes with Avocado will not let this happen to you:

Have you ever ate a meal and then like 30 minutes later you're back at the fridge again, wondering what you can snack on?

I think you know what I mean. We've all been there????‍♀️

A less-than-filling meal is so unsatisfying. Not to mention inefficient! If I'm gonna eat, at least keep me fueled-up so I can do what I gotta do and not have to go to battle with the hAnGriNEss monster☠️[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12001" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

If you've ever felt that way then I think you're gonna love this recipe for Easy Black Bean Stuffed Sweet Potatoes with Avocado.

The title says it all:

Easy. Black Beans. Sweet Potatoes. Avocado.

All things that make up life. This flavour combination is so good, you could puree it all together and spread it on toast. Ok, that's a bit out of hand but you get my drift. It's good????[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="If you've ever felt that your meal just isn't keeping you satisfied, then I think you're gonna love this recipe for Easy Black Bean Stuffed Sweet Potatoes with Avocado." google_fonts="font_family:Lato%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C700%2C700italic%2C900%2C900italic|font_style:400%20regular%3A400%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="12004" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]So the combo tastes great (win????); it's easy to make (????) and it's super healthy.

What makes it so healthy? Well for one, we've got a hit of healthy carbs that comes from the black beans and sweet potatoes. Plus, the slow digesting starch will keep your blood sugars stable and prevent hangriness later.

The protein is another win for this recipe too: the black beans give an awesome protein punch and if that's not enough, the avocado gives you some healthy fats. WOW.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Getting these Easy Black Bean Stuffed Sweet Potatoes with Avocado on the table is super easy, too. The only thing that takes some time is the roasting of the sweet potatoes.

Now you can microwave the sweet potatoes but roasting them in the oven (as I describe in the recipe) is waaaaay better. Roasting them really brings out the sweetness in these babies. The microwave works but be forewarned my friend: you don't get the sweet taste that roasting brings.

So if you want this meal to come together quickly, be sure to roast a few sweet potatoes on the weekend or whenever you have time and keep them in fridge. You can easily re-heat the sweet potato in the microwave when it comes time to eat and warm up the black beans with salsa when you need.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="11999" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Alright friends; go and conquer. Conquer your hangriness with this filling and healthy recipe ????

I hope you try these Easy Black Bean Stuff Sweet Potatoes with Avocado and love them like we do.

If you do try the recipe, please rate and leave a comment below. I love hearing from you????‍♀️

~April

Want a few more healthy and easy recipes? Check these out:

Easy Weeknight Ground Turkey Soup

Simple Haddock Quesadillas

Healthy Instant Pot Chicken Tortilla Soup (no beans)

Simple Romaine Salad with Radish and Parmesan

Roasted Cinnamon Sweet Potatoes[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

📖 Recipe

Close up of Easy Black Bean Stuffed Sweet Potatoes with Avocado

Easy Black Bean Stuffed Sweet Potatoes with Avocado

These Easy Black Bean Stuffed Sweet Potatoes with Avocado are easy to make, delicious and packed with healthy fibre to keep you satisfied all day long! Roast the sweet potatoes ahead of time and you've got a quick and healthy weeknight meal.
3.67 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: roasted sweet potato, sweet potato
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Servings: 4 people
Author: April Saunders, RD, MPH

Ingredients

  • 4 small-medium sweet potatoes
  • 1 19oz can black beans, drained and rinsed 1 can (540ml)
  • 1.5 cups salsa
  • taco seasoning
  • 1 avocado, cut into chunks
  • cilantro
  • lime wedges

Instructions

  • Pre-heat oven to 425 degrees F. Wash and scrub sweet potatoes. Poke with a fork (about 6 times) and wrap in tinfoil. Bake in pre-heated oven for about 50-60 minutes or until soft and cooked through.
  • Ten minutes before the potatoes are done, place the rinsed black beans in a medium pot. Add salsa and taco spice. Stir to combine.
  • After heating for a couple minutes, mash the black bean mixture with a potato masher or a fork, breaking some of the beans up. Heat on medium for about 6-7 minutes.
  • Once the potatoes are done in the oven, unwrap from the tinfoil and cut down the centre. Top each half with the heated black bean mixture. Top with avocado chunks, cilantro and a squirt of fresh lime juice. Serve warm.

Notes

This is a great recipe to prep on the weekend by baking the sweet potatoes when you have time and then making the black bean filling 10 minutes before you want to eat.
The sweet potatoes and black bean mixture keep in the fridge (in separate containers) for up to 3 days. Just re-heat in the microwave before serving.
If you don't have taco seasoning, you use chili powder, cumin, oregano, salt and pepper.
Or you can make your own taco seasoning:
  • 1 tablespoon chili powder
  • 1.5 tablespoon cumin
  • ½ teaspoon paprika
  • ¼ teaspoon oregano
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon pepper

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Seasoned Chicken Breast with Brown Rice and Salad

by Leave a Comment

This easy to make chicken breast and brown rice salad meal is perfect for dinnertime! It's got protein-packed chicken, naturally gluten-free brown rice and so many fresh veggies. You're gonna love it❣️

With the weather getting warmer these days, easy-breezy salads is where it's at!

Enter: this chicken breast and brown rice salad that comes together so easily💃

It's got all the makings of a great salad: fresh veggies, lean and high protein chicken with naturally gluten-free brown rice.

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📝Ingredients

Here's what you'll need to make it:

  • Brown rice
  • Chicken broth (for cooking the rice)
  • Chicken breasts
  • Dried seasoning mix for chicken I like ClubHouse's "La Grille" Chicken seasoning or use your favourite
  • Olive oil
  • Fresh garlic
  • Green onions
  • Lemon
  • Red or orange bell pepper
  • Mini cucumbers 
  • Fresh mint 

A note on seasonings: the spice I'm liking lately is from ClubHouse - "La Grille" Chicken Seasoning. It's delish! And makes seasoning chicken sooooo easy.

You could also make your own - for a Greek-twist, try this Homemade Greek Seasoning😋

🔪How to make this chicken and rice with salad

  1. Step 1: Cook the rice according to package instructions with the chicken broth. Set aside to cool.
  1. Step 2: While the rice cooks, cut the chicken breasts into bite-sized pieces. Cover with spice mix, turning to coat chicken pieces.
  1. Step 3: In a medium pan, heat a drizzle of olive oil on medium heat and cook the chicken pieces for about 8-10 minutes.
  1. Step 4: Thinly slice the green onions and separate the white parts from the green tops. Dice the cucumbers and red pepper. Roughly chop the mint leaves.
  1. Step 5: Make the dressing:, combine 3 tablespoon of olive oil, 1 clove of minced garlic, the white bottoms of the green onions, fresh lemon juice from ½ a lemon, and some mint. Whisk until combined.
  1. Step 6: To serve, spread the rice out over a large platter, top with the cucumbers, red peppers, the green tops of the green onions and drizzle the dressing over everything. Place the chicken on top of the veggies and rice.

Top Tip

Into make ahead meals? Cook the brown rice ahead of time and then all you need to do is cook the chicken and chop a few veggies.

And if you need meal prep lunches for the next day, double the recipe and store in meal prep containers for easy grab-and-go lunches.

I hope you give it a try and love it as much as we did.

If you try this recipe, please let me know in the comments!

~April

✅More Chicken and Rice Recipes

📖 Recipe

Spiced Chicken Breast with Brown Rice and Salad

This easy to make chicken breast and brown rice salad meal is perfect for dinnertime! It's got protein-packed chicken, naturally gluten-free brown rice and so many fresh veggies. You're gonna love it❣️
No ratings yet
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: chicken salad, easy chicken salad, healthy chicken salad, salad, salad on-the-go
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Author: April Saunders, RD, MPH

Ingredients

  • 2 cups brown rice, cooked
  • 4 cups chicken broth, gluten-free optional, for cooking rice
  • 2 large chicken breasts
  • Seasoning mix for chicken I like ClubHouse's "La Grille" Chicken seasoning
  • Olive oil
  • 1 clove garlic minced
  • 2 green onions
  • 1 lemon
  • 1 medium red bell pepper
  • 3 mini cucumbers or 1.5 cups of cucumber, diced
  • 3 tablespoon Fresh mint chopped

Instructions

  • Cook the rice according to package instructions with chicken broth if using. Set aside to cool.
  • While the rice cooks, cut the chicken breasts into bite-sized pieces. Cover with spice mix, turning in spice mix to coat chicken pieces. In a medium pan, heat a drizzle of olive oil on medium heat and cook for about 8-10 minutes until done (internal temperature of 165 degrees F.)
  • While the chicken cooks, thinly slice the green onions and separate the white parts from the green tops. Dice the cucumbers and red pepper. Roughly chop the mint leaves.
  • For the dressing, combine 3 tablespoon of olive oil, 1 clove of minced garlic, the white bottoms of the green onions, fresh lemon juice from ½ a lemon, and some mint. Whisk until combined.
  • To serve, spread the rice out over a large platter, top with the cucumbers, red peppers, the green tops of the green onions and drizzle the dressing over everything.
  • Place the chicken on top of the veggies and rice.
  • Finish with some lemon zest and fresh ground pepper to taste. Serve.

Notes

Leftovers are great the next day. This salad with keep pretty well in the fridge for up to 3 days.
Adapted from from Good Food.
Nutrition Information is approximate and for ¼ of the recipe:
Nutrition Facts
Spiced Chicken Breast with Brown Rice and Salad
Amount per Serving
Calories
565
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
2
g
Cholesterol
 
72
mg
24
%
Sodium
 
214
mg
9
%
Potassium
 
1347
mg
38
%
Carbohydrates
 
89
g
30
%
Fiber
 
6
g
25
%
Sugar
 
6
g
7
%
Protein
 
38
g
76
%
Vitamin A
 
1427
IU
29
%
Vitamin C
 
63
mg
76
%
Calcium
 
106
mg
11
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
565
Nutrition Facts

No-Bake California Prune Power Balls

by Leave a Comment

When I found out I could make these No-Bake California Prune Power Balls as part of a sponsored post, I was like, you had me at “no-bake” ????

As I’m always on the search for healthy, quick and portable snacks for busy families on-the-go, energy bites really fit the bill.

Plus, if you’re a Pinterest-er like me and search for this type of snack, you’ll see there are exactly 2.3 trillion recipes on there (I like to exaggerate for effect but you get the idea. There’s a lot.)

Close up shot of Calfornia Prune Energy Bites in a plastic container

And when there’s overwhelm from seemingly unlimited options like that, I love having a few go-to recipes for super fueling snacks that are quick to make.

These No-Bake California Prune Power Balls are perfect for that.

I’ve been buying California Prunes a lot because they’re great for power balls, energy bites and other no-bake bars. 

And prunes are great just for a snack on their own, in a bento-box style lunch, or part of a Healthy Snack Tray. My youngest loves prunes and eats them just as is. 

California Prune Energy Bites in a plastic container

And as you can imagine, they do wonders for his, ah, “gut health”. As a dietitian, it never ceases to amaze me how many people did not know that a healthy gut is such a big part of overall health! 

Your gut says a lot about you and your gut. Poor gut health has been linked to a whole bunch of inflammatory diseases, including insulin resistance, diabetes and obesity.

Even for myself, I’ve really been on a rollercoaster ride with my own gut lately. After just testing positive for H. Pylori bacteria in my blood, I’ll now be going for a scope and biopsy to get to the bottom of my chronic heartburn and nausea that’s been going on for (I’m embarrassed to say) about 3 years?

Close shot of Califorina Prune Energy Bites in a plastic container

I would get through with symptom relief for heartburn but recently it’s gotten too much so hence the doc visit and now the tests and more tests. Apparently, they use the biopsy to see if there’s an active H. Pylori infection going on. (The blood test just tells me that I have been exposed to it at some point. Not necessarily at this moment.) 

And the scope is to look for ulcers.

So we’ll see...in the meantime, I’m doing everything I can with my food to support a healthy gut! I’m cutting back on my wine (bit sad), I’m drinking lots of water and I’m really going for plant foods with tons of fibre and gut benefits.

One serving of 5-6 California prunes has 3 grams of soluble and insoluble fibre to help me with my goal of a healthy gut so they're on regular rotation in my weekly on-line grocery order

California Prune Energy Bites in a small bowl on a white countertop

I love that they’re portable, healthy and sweet too. Always a bonus.

Plus, there’s more to FOOD than just a number or just a nutrient for that matter. Plants have a bunch of different vitamins, minerals and antioxidants, including fibres that work together to support overall health and the immune system.

A true example of that saying “the whole is great than the sum of its parts”.

So a few points on the recipe itself - these No-bake California Prune Power Balls are super easy to make.

  • I used my Ninja Chef blender to process the prunes and the almond butter - you could use a food processor
  • The rice crisp cereal gives a nice crunch to the bite
  • You can roll them right away - sometimes you need to let an energy bite mixture firm up in the fridge before you roll them but these are good to go
  • Rolling them in coconut is something the kids could help you with!
  • Add in a sprinkle of hemp hearts, flax or chia seeds for added nutrition
  • For an indulgent twist, stir in 1 tablespoon (15 mL) mini chocolate chips
  • Batch cooker? Power balls can be frozen for up to 1 month; thaw before eating

Since making these, I’ve been grabbing 2 or 3 in the mornings with my Nespresso before we get started on the day. Then I’ve got my kick of healthy carbs, protein and healthy fats (plus a little caffeine) to really set my day up right.

Plus, I love sitting down to a family meal as much as the next person but in the morning, I’m all about nutrition in an efficient, yummy package ????

Give these No-bake California Prune Power Balls a try and I hope you love ‘em ????‍♀️

~April

PS. Do you LOVE COCONUT? ???? You've gotta check out this easy and delicious recipe then: Easy Coconut Energy Bites So yummy!

Other gluten-free recipes to check out:

This post was sponsored by the California Prune Board. It contains no affiliate links.

📖 Recipe

Close up shot of Calfornia Prune Energy Bites in a plastic container

No-Bake California Prune Power Balls

This bite-sized snack features natural sweetness and a delightful crispy texture for a satisfying energy boost. California Prunes support bone, heart and digestive health.
No ratings yet
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: energy bite, healthy snack
Servings: 24

Ingredients

  • 30 pitted California prunes About 1 cup packed
  • ⅓ cup almond butter
  • 2 tablespoon honey
  • ½ cup rice crisp cereal
  • ½ cup unsalted, roasted pumpkin seeds
  • ⅓ cup unsweetened coconut flakes

Instructions

  • Pulse prunes with almond butter and honey in a food processor until finely chopped. Transfer to a bowl.
    Mixture of prunes, almond butter and honey after blending in the Ninja blender
  • Stir in rice crisps and sunflower seeds by hand until well mixed.
  • Scoop level tablespoonfuls prune mixture; form into balls and roll in coconut to coat. Repeat until all mixture is used.
    Close up shot of Calfornia Prune Energy Bites in a plastic container
  • Transfer to an airtight container and refrigerate for 1 hour to set or for up to 1 week.
Nutrition Facts
No-Bake California Prune Power Balls
Amount per Serving
Calories
70
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Calories
70
Nutrition Facts

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Easy Greek Dip with Feta

by Leave a Comment

This Easy Greek Dip with Feta is perfect for a bento-box style lunch. Just add cooked chicken, cucumbers and carrots and you're out the door with a healthy meal!

When was the last time you had an inspirational meal from a drive-thru?

Ok, maybe that doesn't happen very often (ie, never) but a recent trip through a Starbucks drive-thru had me making one of the best dips ever - this Easy Greek Dip with Feta!

One protein box and a coconut milk latte later, I was dipping BBQ'd chicken, carrots and cucumbers into a delicious, creamy dip.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="11473" img_size="full"][vc_column_text]

A look at the ingredients showed me I could easily whip this up at home. After a quick trip to the store, I was stocked with what I needed to make this epic dip.

Here's what you need to make this Easy Greek Dip with Feta:

  • Greek yogurt
  • Sour cream
  • Feta cheese
  • Fresh dill
  • Garlic cloves
  • Lemon
  • Salt and pepper

Can I use mayonnaise instead of the Greek yogurt (or sour cream?)

Yes! After making it a few times now, you can easily sub the mayo for the greek yogurt (or do ½ and ½.)

The fresh dill makes it bright and the feta gives that salty kick that we all love????

[vc_single_image image="11464" img_size="large"][vc_column_text]

What to serve with this Easy Greek Dip:

This dip is perfect for when you have Greek salad with some BBQ'd chicken - just throw it into a divided container and your lunch on-the-go is super yummy and healthy.

The dip is also really yummy with BBQ'd or roasted salmon with brown rice...mmmm, aren't you just getting a little hungry just thinking about it!?

And the whole bento-box style of the protein box from Starbucks got me thinking about picking up some divided containers so could bring my own chicken+cucumber+dip along for the ride next time.

Cause hey. Drive-thrus happen, right? That's life.

But when you're trying to eat a bit healthier and gluten-free you don't wanna have to get fast food every single time you're out and about.

Having a few options for healthy snack boxes can really be a game changer????

a small white bowl of feta and yogurt dip on a white counter top

Next time you're looking for a dip that's super fresh and perfect for packing along on your weekday lunch or Saturday errands, try out this Easy Greek Dip with Feta! ????‍♀️

~April

If you're looking for more gluten-free and healthy snacks, check these out:

small white bowl filled with greek dip

📖 Recipe

Easy Greek Dip with Feta in a small bowl on a white counter top.

Easy Greek Dip with Feta

This Easy Greek Dip with Feta is perfect for a bento-box style lunch. Just add cooked chicken, cucumbers and carrots and you're out the door with a healthy meal!
5 from 1 vote
Print Pin Rate
Course: Side Dish
Cuisine: Mediterranean
Keyword: dip, feta, greek
Prep Time: 5 minutes
Servings: 1.5 cups
Author: April Saunders, RD, MPH

Ingredients

  • ½ cup mayo or greek yogurt
  • ½ cup sour cream
  • Juice of ½ lemon
  • ⅓ cup crumbled feta
  • ¼ cup fresh chopped dill
  • 1 clove garlic minced
  • Salt and pepper to taste

Instructions

  • Combine all ingredients in a bowl and serve right away.
    This Easy Greek Dip with Feta is so simple to make and tastes amazing. Here are all the ingredients in a whole before mixing.
  • Keeps in the fridge for 2 days (and tastes better and better!)
    This Easy Greek Dip with Feta is perfect for a bento box lunch or with salmon for dinner.

Notes

Makes about 1.5 cups of dip. 

Gluten-Free Peanut Butter Energy Bars

by Leave a Comment

These Gluten-Free Peanut Butter Energy Bars are a perfect breakfast on-the-go or healthy mid-afternoon snack. Super easy to make too with only 3 main ingredients: rolled oats, peanut butter and dates!

Homemade energy bars with chocolate chips on a white countertop

Having healthy snacks on hand - or on-the-go, is so freakin' important.

Especially when you're gluten-free and eating healthy.

You gotta come prepared or end up eating something not-so-yummy (or healthy!)

These peanut butter energy bars are perfect for healthy and gluten-free on-the-go, much like these Healthy Gluten Free Apple Muffins with Cinnamon, these Peanut Butter Banana Oatmeal Cookies (healthy) or these Gluten-Free Oatmeal Breakfast Bars with Chocolate.

Here's what you'll need to make these Gluten-Free Peanut Butter Energy Bars

  • Gluten-free oats - I use these rolled oats from Only Oats
  • Medjool dates - and only these type of dates
  • Natural peanut butter
  • Chocolate chips/chunks

How do I get the pit out of the medjool dates?

All you have to do is spilt the date with a knife and then pluck it outta there:

date pit removal

Can I use regular peanut butter?

I use natural peanut butter so non-natural peanut butter would change the recipe and I would guess, you might need a little water. Keep an eye on the mixture as you blend. You could also use natural almond butter too.

Do I need to use salt on top?

After I press them into the pan, I'll add a little salt on top to get the "salty and sweet" taste.

I use this fantastic rock salt grater from Rivsalt - check it out:

The Rivsalt Rock Salt Grater and pink rock salt

You can also use a few grains of rock salt sprinkled on top or skip the salt if you don't need it.

I started experimenting a few weeks ago to get the right amount of peanut butter and dates, plus right type of dates (ONLY USE MEDJOOL DATES PEOPLE) and 57 trips to Bulk Barn later, this recipe is all set for your weekend meal-prep playlist my friend.

I think you're gonna love these Gluten-Free Peanut Butter Energy Bars

The recipe itself was really inspired by Rx Bars. Have you tried them?

They're made with very few ingredients and I absolutely love them but the only downside is that my jaw cracks like crazy when I eat them.

They're sooooo tough to chew.

So these Gluten-Free Peanut Butter Energy Bars are easier on the jaw, plus they taste amazing.

I hope you love them!❣️

~April

Check out these other healthy and easy recipes:

📖 Recipe

Homemade energy bars with chocolate chips on a white countertop

Gluten-Free Peanut Butter Energy Bars

These Gluten-Free Peanut Butter Energy Bars are a perfect snack when you're on the run or need a mid-afternoon snack that's actually healthy!
5 from 5 votes
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: energy bar, peanut butter, protein bar
Prep Time: 10 minutes
Freezing: 10 minutes
Total Time: 20 minutes
Servings: 6 bars
Author: April Saunders, RD, MPH

Ingredients

  • 1 cup gluten free oats
  • 1 cup Medjool dates, pitted About 7 large
  • ½ cup peanut butter
  • 1 tablespoon chocolate chunks
  • Salt to taste

Instructions

  • Using a high-speed blender or food processor, blend oats on "flour" setting into oat flour.
    These Gluten-Free Peanut Butter Bars start with oat flour, seen here just blended in a high-speed blender.
  • Add dates to oat flour and process for about 30 seconds on manual. Then add peanut butter and blend until a combined "dough" is formed, about another 30 seconds.
    Gluten-Free Peanut Butter Bars start with oat flour, dates and peanut butter. Here are those 3 ingredients in the blender before blending.
  • Line a 9x5" loaf pan with parchment paper. Scrape the dough from the blender and press into the pan.
  • Press the chocolate chunks (or chips) in the bar, spaced apart.
    Here are the Gluten-Free Peanut Butter Energy Bars pressed into the pan with chocolate chunks!
  • Put in the freezer for about 10 minutes or until set. Then take them out of the freezer and cut lengthwise into 6 bars.
    Homemade energy bars with chocolate chips on a white countertop

Notes

These keep on the counter in an air-tight container for 3 days.
Nutrition Facts
Gluten-Free Peanut Butter Energy Bars
Amount per Serving
Calories
200
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Calories
200
Nutrition Facts

Brown Rice and Black Bean Salad with Lime Dressing

by 2 Comments

This delicious Brown Rice and Black Bean Salad will keep you feeling satisfied all dang day long! With protein-packed black beans, fresh cucumbers, juicy tomatoes, and a lime-spiked dressing, this has got healthy and gluten-free written allll over it😋

Yesterday, I was standing in my kitchen, fridge door open.

And I'm just staring into the abyss thinking....well, what exactly?

Probably thinking that somethings' gonna jump out at me?!

A small bowl with gluten Free Brown Rice and Black Bean Salad with Lime Dressing.
One of the easiest salads you'll ever make, this brown rice black bean salad is packed with nutrition, flavor and is naturally gluten-free!

(Wouldn't that be nice.)

But you know what I'm talkin' about because I know you've been there.

Well I've got good news friend.

Two bowls of a healthy vegetable and rice salad on a cutting board.

The antidote for the "fridge-abyss" stare: this Brown Rice and Black Bean Salad!

This simple salad with brown rice and black beans is a sure fire way to protect against not knowing what the HECK to eat!

With protein, healthy carbs, vitamins and minerals, this black bean and brown rice salad is a solid 10/10 for sure🏅

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📝Ingredients for Black Bean Salad with Brown Rice

  • Cooked brown rice - rice is your new BFF when you go gluten-free because rice is naturally gluten-free! And the brown rice in this salad adds some nice texture
  • Black beans - rinsed and drained. A humble but major nutritional powerhouse, black beans in salads really up the protein and potassium content
  • Cucumber and cherry tomatoes - fresh veggies are always a good idea
  • Slivered or sliced almonds - adds some crunch and protein with healthy fats
  • Mint - for a fresh hit of herbs😄

🍋Lime dressing ingredients

  • Extra virgin olive oil
  • Limes, for fresh lime juice
  • Ground cumin
  • Ground coriander
  • Salt
Ingredients for Brown Rice and Black Bean Salad with Lime Dressing.
Ingredients for black bean and brown rice salad: brown rice, black beans, cucumber, cherry tomatoes, mint, silvered almonds, olive oil, limes, cumin, coriander and salt
Large pan of cooked rice.

🙋‍♀️Does Rice Have Gluten?

What you need to know when you first go gluten-free about rice🍚

I want to know →

🔪How to make this black bean and brown rice salad

Cooked brown rice in a small pot.
Cook brown rice in a small pot. I use 2 cups of water to 1 cup of dry brown rice. See notes below for tips on getting perfect rice every time.
Ingredients for Brown Rice and Black Bean Salad with Lime Dressing.
Gather all the ingredients. Chop cucumbers and halve the tomatoes. Rinse and drain the canned black beans.
Almonds toasting in a small pan.
Toast silvered almonds in a pan over med-high heat for about 3-5 minutes or until browned. Side aside to cool.
A bowl of black beans, brown rice, tomatoes and cucumber
Combine chopped cucumbers, tomatoes, drained black beans, and cooled rice in a large bowl. Whisk dressing ingredients together.
Bowl of mixed cucumbers, tomatoes, cucumber and black beans
Pour dressing over top and toss gently to combine.
Place the salad in the fridge for at least 30 minutes before serving.
Black bean and brown rice salad with chicken breast in a meal prep container.
Top with toasted almonds and torn mint right before serving or use in lunch prep with cooked chicken breasts.

🥗What to serve with brown rice and black bean salad

This is an easy, gluten-free salad to make anytime!

A small bowl with gluten Free Brown Rice and Black Bean Salad with Lime Dressing.
The toasted almonds add an extra crunch to the meaty-beans and chewy brown rice. This brown rice black bean salad is basically a meal on it's own!

Here's some ideas on where to use this simple salad:

  • 🐔Serve this salad with chicken! Check out this recipe for cast iron pan roasted chicken breast
  • 🥣Bring it to a potluck and watch it get gobbled up (and have everyone ask you for the recipe)
  • 🥗Make it as a part of your meal prep for the week and add some hard boiled eggs and crackers to divided containers for on-the-go lunches
Two bowls of a healthy vegetable and rice salad on a cutting board.

🥡Storage and Leftovers

This brown rice black bean salad will keep in the fridge for up to 3-4 days.

This salad does not freeze well so eat it all up or bring it to your neighbours - they'll thank you😄

💡Top Tip

If you're making this ahead of time, I would store the salad without the toasted almonds on top. That way, the nuts stay as crunchy as possible. Just bring the nuts out when you're going to serve the salad and sprinkle them on top.

Ok, I hope you love this Brown Rice and Black Bean Salad like we do❣️

If you try it, please rate and comment below - I would love to hear from you!

~April

🥗More Salad Recipes

Who says you can't win friends with salad?! Because you can with these!

browse all salads →
See more Gluten-Free Salad Recipes →

📖 Recipe

A bowl of a healthy vegetable and rice salad on a cutting board.

Brown Rice and Black Bean Salad with Lime Dressing

This Brown Rice and Black Bean Salad has protein packed black beans, fresh cucumbers and tomatoes and a lime-spiked dressing. It's got healthy and gluten-free written all over it!
5 from 4 votes
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: easy salad, gluten free, salad
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 7 servings
Author: April Saunders, RD, MPH

Ingredients

  • 2 cups brown rice, cooked
  • 1 large cucumber, diced about 2 cups
  • 2 cups cherry tomatoes, halved
  • 1 can black beans drained and rinsed; 19oz or about 2 cups
  • ¼ cup silvered almonds
  • Mint leaves

Dressing

  • ¼ cup extra virgin olive oil
  • 2 limes for juicing
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • ¼ teaspoon Salt

Instructions

  • Cook rice according to package instructions. For brown rice, I find 2 cups of water (or gluten-free broth) to 1 cup of rice works well. cooked, remove from heat and allow to cool.
  • While rice cooks, dice the cucumber and cut the cherry tomatoes in half.
  • Toast silvered almonds in a pan over medium-high heat for about 3-5 minutes or until browned. Side aside to cool. Juice the limes and whisk all the dressing ingredients together.
  • Add chopped cucumbers, tomatoes, drained black beans, and cooled rice in a large bowl. Pour dressing over top and toss gently to combine.
  • Place the salad in the fridge for about 30 minutes before serving.
  • Top with toasted almonds and torn mint right before serving or divide between lunch prep containers.

Notes

Yield: this recipe makes about 7 cups of salad.
This is my no-fail way of cooking perfect brown rice:
  • Add 2 cups of water (or gluten-free broth) to a small sauce pan. Bring to a boil
  • Add 1 cup of dry brown rice, turn down heat to low-medium, cook about 13 minutes
  • Once you can see that most of the water has been absorbed and the rice is starting to have spaces between it, turn the heat off
  • Let the rice continue to absorb the water for about 5-8 more minutes until the water is absorbed
  • Fluff rice with a fork 
Nutrition information is approximate and for 1 cup of the salad.
Nutrition Facts
Brown Rice and Black Bean Salad with Lime Dressing
Amount per Serving
Calories
200
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Sodium
 
6
mg
0
%
Potassium
 
331
mg
9
%
Carbohydrates
 
23
g
8
%
Fiber
 
5
g
21
%
Sugar
 
2
g
2
%
Protein
 
6
g
12
%
Vitamin A
 
196
IU
4
%
Vitamin C
 
11
mg
13
%
Calcium
 
41
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
200
Nutrition Facts

Peanut Butter Banana Smoothie

by 2 Comments

[vc_row][vc_column][vc_column_text css=".vc_custom_1559934200473{margin-bottom: 0px !important;}"]It's finally, finally, finally spring! And slapping the sunblock on the kids and making lemonade on the weekends is a welcome change to winter we just had. (Someone who does not agree with me? Our dog. Poor Bruce Wayne, he would much rather summer was a quick flash of maybe a day or so. He missies the snow.) 

When the weather finally does heat up, my Ninja gets a lot more use with smoothies than soups. And this Peanut Butter Banana Smoothie is no exception.

This Peanut Butter Banana Smoothie is so easy and super yummy.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="10401" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="Plus, what's better than a complete, fueling mini-meal to get you out the door and on with your day?" font_container="tag:h2|text_align:center" google_fonts="font_family:Josefin%20Sans%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic|font_style:600%20bold%20regular%3A600%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=".vc_custom_1559933718060{margin-bottom: 0px !important;}"]It's one of those recipes I think you'll keep coming back to again and again. I know I do.

Plus, from a prediabetes perspective, this Peanut Butter Banana Smoothie hits all the right notes:

  • Source of protein
  • Hit of healthy carbs
  • A pinch of fibre
  • And a whack of calcium, magnesium and potassium

Give it a try and I think you'll agree: this one is worth keeping on the recipe rotation.

Want to change it up?

Go for almond milk instead of cow's milk and almond butter instead of peanut butter for a super nutty taste.

Need more chocolate in your life? Add some cocoa powder for a hit of. cocoa-goodness and antioxidants.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9636" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/how-many-carbs-should-i-eat/"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=".vc_custom_1559933890479{margin-bottom: 0px !important;}"]This smoothie is a go-to for me when I'm feeling a bit rushed or need a snack - and don't want to do anything too complicated.

You could even have this Peanut Butter Banana Smoothie for lunch  with a wrap stuffed with hummus, tomatoes and spinach. 

Into more smoothies? Check out this Kale, Strawberry and Avocado Smoothie on my site here too.

Enjoy 🙂

~April

📖 Recipe

Peanut Butter Banana Smoothie

5 from 1 vote
Print Rate
Course: Breakfast
Cuisine: American
Keyword: smoothie
Prep Time: 5 minutes
Servings: 2 servings
Author: April Saunders, RD, MPH

Equipment

  • 1 Blender

Ingredients

  • 2 cups almond milk or milk of your choice
  • 2 tablespoon natural peanut butter
  • 2 medium frozen banana

Instructions

  • In a blender, combine all ingredients and mix until smooth.
  • Enjoy right away.

Notes

Want to increase the protein and fullness factor? Add in 1 tablespoon of protein powder of your choice. I like the hemp or pea protein powders, without any flavouring.
For a thicker consistency, you can use a few ice cubes.
No frozen bananas? No problem. Use a "room temperature" (aka fresh) banana and skip the ice cubes.
Nutrition information is approximate and for 1 serving.
Nutrition Facts
Peanut Butter Banana Smoothie
Amount per Serving
Calories
236
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
6
g
Sodium
 
329
mg
14
%
Potassium
 
512
mg
15
%
Carbohydrates
 
31
g
10
%
Fiber
 
5
g
21
%
Sugar
 
16
g
18
%
Protein
 
6
g
12
%
Vitamin A
 
76
IU
2
%
Vitamin C
 
10
mg
12
%
Calcium
 
314
mg
31
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
236
Nutrition Facts

What NOT to Eat When You Have Prediabetes

by Leave a Comment

[vc_row][vc_column][vc_column_text css=".vc_custom_1559332640184{margin-bottom: 0px !important;}"]Eat THIS, not THAT. Don’t eat fruit. Too much sugar. Did you know carrots are loaded with sugar too? Diet pop is completely fine. Diet pop will kill you. And on and on. Seriously, it’s a wonder you can even get through the day in one piece sometimes with all the advice flying at you left, right and centre. You don’t want to make things worse for goodness sakes but you just don’t know what to eat – or what you should avoid completely. When your doctor first tells you that you have prediabetes, most people wonder: well, what the heck should I eat then? And, in my opinion, there's also certain foods that you probably should avoid too. I mean, not like you can never have these foods but any level of high sugar in the blood stream is a recipe for disaster. I really want you to focus on making sure you get enough of the right types of carbs, tons of antioxidants and loads of fibre. For most people, it’s more about what you’re not eating that’s getting in your way of type 2 diabetes prevention. So you may know about my list of 107 Foods to Reverse Prediabetes, It's a perfect way to focus on what you should eat. But what about the foods to avoid? Are there certain types of foods to avoid completely?[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="You don’t want to make things worse for goodness sakes but you simply don’t know what to eat – or what you should completely avoid." font_container="tag:h2|text_align:center" google_fonts="font_family:Josefin%20Sans%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic|font_style:600%20bold%20regular%3A600%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=".vc_custom_1559332924185{margin-bottom: 0px !important;}"]Well it’s a great question and lemme tell you, I'm not a fan of the “everything in moderation” camp. When it comes to prediabetes reversal, eating “everything” (too general) in “moderation” (too vague) will not, in my opinion, get you to the finish line faster. There are certain foods with certain benefits that are best to focus on to help ease the inflammatory process that often goes hand-in-hand with prediabetes. So which foods should you cut out? Here's a few points to consider to get you started in the right direction: - When someone is first diagnosed, I definitely want to "clean up" their eating as much as possible. Eliminating the refined sugars (cakes, cookies, juices, pop, etc) and even most granola/snack bars as they tend to spike insulin levels (and we're trying to be as kind as possible to your pancreas) - Even seemingly "healthy cereals" I recommend go. Actually most cereals don't do us any favours. But the ones that disguise themselves as healthy include: Special K, Raisin Bran, Bran Flakes and Corn Flakes. - Best to cut out any artificial sweeteners too. Although the debate rages on as to their link to other health problems (cancer, etc), they do spike insulin levels in people that are sensitive to them.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text="It’s more about what you’re not eating that’s getting in your way of type 2 diabetes prevention." font_container="tag:h2|text_align:center" google_fonts="font_family:Josefin%20Sans%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C600%2C600italic%2C700%2C700italic|font_style:600%20bold%20regular%3A600%3Anormal"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=".vc_custom_1558725305132{margin-bottom: 0px !important;}"] When you're first diagnosed with prediabetes, it can be confusing to know what to eat and what not to eat. Use the tips in this post to get you started in the right direction and if you want even more foods to avoid, grab my list of the Foods to Avoid When You're First Diagnosed with Prediabetes here. And remember: reversing your prediabetes is possible. All my best, April

Chocolate Quinoa Cupcakes with Chocolate Icing (gluten-free)

by 3 Comments

These chocolate quinoa cupcakes have no flour and are super yummy! Gluten-free eating never tasted so delicious with these easy to make chocolate quinoa cupcakes. Let's go!

Chocolate Quinoa Cupcakes with Chocolate Pistachio Icing.

When you first go gluten-free, it's hard because there's SO MANY foods you have to give up😢

File "regular cupcakes" under foods you have to say buh-bye to.

But don't worry! 'Cause cupcakes can still be in your life.

You just need gluten-free cupcakes!

And for this recipe, you don't even need gluten-free flour🚫

That's where the quinoa comes in😄

[feast_advanced_jump_to]

🙋‍♀️Why you'll love these quinoa chocolate cupcakes

When you have chocolate, gluten-free and flour-free cupcake that actually taste amazing, it's reason to celebrate🥳

These quinoa cupcakes are also perfect to have in your freezer for when you need a gluten-free dessert on demand.

Say you're hosting some friends and you need a quick gluten-free dessert: bam! They'll be ready and waitin'.

A chocolate Cupcake with Chocolate Icing on a white tabletop.

Another cool thing about these quinoa cupcakes is well, they're packed with quinoa.

Quinoa is a naturally gluten-free grain (ok technically quinoa is a seed but we won't get into that right now).

When you first go gluten-free, quinoa has GOT to be on your radar.

You can make so many yummy things with quinoa: like salads with fruit and quinoa, quinoa in a healthy soup and even quinoa flake muffins!

🙋‍♀️Um, what does a cupcake made from quinoa taste like?

Well, you probably guessed it: cupcakes made with quinoa DO kinda have a quinoa flavor to them.

A chocolate Quinoa Cupcake with Chocolate Pistachio Icing.

So if you absolutely hate quinoa, you might not be able to get on board with these cupcakes.

(My 9 year old wasn't too thrilled with them, to be honest).

But if you eat quinoa as part of your gluten-free diet - and you love chocolate - I'll think you'll love these!

🥣Ingredients for quinoa cupcakes

  • Cooked quinoa
  • Greek yogurt
  • Maple syrup
  • Eggs
  • Olive oil
  • Vanilla extract
  • Unsweetened cocoa powder
  • Baking powder
  • Baking soda
  • Salt
  • Chocolate icing
  • Pistachios (optional for topping)

🔪How to make chocolate quinoa cupcakes

Cocoa powder and other dry ingredients in a clear mixing bowl.

In a medium bowl, whisk together the cocoa powder, baking powder, baking soda and salt until smooth. Set aside.

Large stainless steel bowl with wet ingredients.

Add the Greek yogurt, maple syrup, eggs, oil and vanilla to a large mixing bowl. Using a hand blender, blend until combined.

Blending the cooked quinoa into the wet ingredients with a hand blender.

Add ¼ cup of the cooked quinoa and blend until mostly smooth.  Repeat adding ¼ cup quinoa, pureeing each time until all the quinoa has been added.

Cocoa powder in a bowl of wet ingredients for quinoa cupcakes.

Add the dry ingredients to the large bowl with the quinoa.  Stir just until blended. Then divide batter between the cupcake pan.

🔄Substitutions

  • Instead of Greek yogurt you can use sour cream
  • No maple syrup? No problem - you can sub-in liquid honey instead
  • Change up the topping on the chocolate icing - try pistachios, roasted and salted almonds or cashews for a salty crunch on top
A chocolate Quinoa Cupcake with Chocolate Pistachio Icing.

🥶Storage and Freezing

These chocolate quinoa cupcakes freeze beautifully.

Just wrap in parchment paper and place in an air-tight container.

Freeze for up to 3 months.

Chocolate Quinoa Cupcakes with chocolate pistachio icing.

⏲️Make ahead tip

Since you're using cooked quinoa in these cupcakes, you can cook the quinoa ahead of time.

Top Tip

When you're making most gluten-free baking recipes, I recommend letting the mixed batter sit for about 10 minutes before baking.

This helps the ingredients activate and do their job (ie, give as much LIFT as possible to the cupcakes.)

Vegetables and spices on a white counter top.

New to gluten-free?

How to make your favorite recipes gluten free!

Check out how to adjust your favorite recipes to gluten free.

I want these tips! →

🙋‍♀️More recipes with quinoa

You made the quinoa for these cupcakes so why not make some more recipes with quinoa?

Hope you love these chocolate quinoa cupcakes like we do!

~April

📖 Recipe

A chocolate Quinoa Cupcake with Chocolate Pistachio Icing.

Quinoa Chocolate Cupcakes with Chocolate Icing

5 from 2 votes
Print Pin Rate
Course: Dessert
Cuisine: American
Keyword: quinoa cupcakes
Prep Time: 10 minutes
Cook Time: 20 minutes
Resting time: 10 minutes
Total Time: 40 minutes
Servings: 11 cupcakes
Author: April Saunders, RD, MPH

Ingredients

  • ⅓ cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon salt
  • ⅔ cup Greek yogurt 2% or 0%
  • ⅓ cup pure maple syrup
  • 2 eggs
  • 2 tablespoon olive oil
  • 1 teaspoon pure vanilla extract
  • 1 ¼ cup quinoa, cooked
  • Chocolate icing gluten-free
  • Pistachios, roasted and salted for topping (optional)

Instructions

  • Preheat oven to 350F.  Line a 12 cup muffin pan with silicone or paper cupcake liners.
  • In a medium bowl, whisk together the cocoa powder, baking powder, baking soda and salt until smooth. Set aside.
  • Add the Greek yogurt, maple syrup, eggs, oil and vanilla to a large mixing bowl. Using a hand blender, blend until combined. Add ¼ cup of the quinoa and blend until mostly smooth.  Repeat adding ¼ cup quinoa, pureeing each time until all the quinoa has been added.
  • Add the dry ingredients to the large bowl with the quinoa.  Stir just until blended.  
  • Let the cupcake batter sit for 10 minutes (this is important!)
  • Then divide batter between the cupcake pan. Bake for 19 minutes or until a toothpick inserted in the center of a cupcake comes out clean.  Set aside to cool.
  • Top cupcakes with gluten-free chocolate icing and enjoy. Sprinkle with chopped pistachios if you want!

Notes

Yield 11 cupcakes.
Freeze cupcakes before icing up to 3 months in an air-tight container.
Recipe adapted from The Quinoa Revolution Cookbook version.
To cook the quinoa for the cupcakes, in medium saucepan, bring 2 cups of water to a boil. Add 1 ¼ cup of quinoa.  Reduce to a low, cover and cook for 15 minutes.  Remove from the heat and let sit so all the water absorbs.
Before using quinoa in these cupcakes, make sure the quinoa is very fluffy with no excess water in it.
Use extra quinoa in a salad or save for another meal.
Nutrition information is approximate and for 1 cupcake without icing:
Nutrition Facts
Quinoa Chocolate Cupcakes with Chocolate Icing
Amount per Serving
Calories
100
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.004
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
30
mg
10
%
Sodium
 
318
mg
14
%
Potassium
 
127
mg
4
%
Carbohydrates
 
13
g
4
%
Fiber
 
2
g
8
%
Sugar
 
7
g
8
%
Protein
 
4
g
8
%
Vitamin A
 
45
IU
1
%
Calcium
 
57
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
100
Nutrition Facts

Prediabetic? Cutting Out Sugar Won't Help But This Will

by 13 Comments

[vc_row][vc_column][vc_column_text]This is Part 1 of a 5 Part Series where I go over the 5 Areas to Focus on to reverse prediabetes. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]“You’re prediabetic. Don’t eat sugar”

“My doctor told me to cut my carbs”

“I used to eat fruit but it has way too much sugar”

“My son in law cut out all his carbs and came off his insulin completely”

And on and on and on…

You’ve heard of these - or other - little gems before.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Seemingly innocent enough nuggets of half-truths, thrown around like confetti at a wedding.

With an intention to help and to guide and to advise on what to eat when you have prediabetes.

But really what they do is they confuse you.

These fibs actually make the problem worse - by setting you up for failure.

(No offense to your doctor, friend or son-in-law.)

Because when you’re confused about what to eat, you feel trapped.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Want a little more insight?

Grab this Freebie: How Many Carbs Should I Eat?

You feel like, I don’t want to make this problem worse but I have no idea WHAT to eat because EVERYTHING has carbs.

But know this:[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title color="#ee493e" size="25" margin_bottom="8" font_family="Josefin+Sans" font_type="google" align="center"]Reversing prediabetes has more to do with what you AREN’T eating, than what you are.[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]By that I mean from my 12 years of experience as a dietitian and diabetes educator helping people prevent, control and reverse blood sugar problems, I’ve learned one thing for sure:

It ain’t just about the sugar, honey (see what I did there?)

Now yes, you shouldn’t put mounds of sugar on your Cheerios in the morning (who should?)

And sure, drinking 2 liters of Orange Crush each day ain’t doing ya any favours.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]But aside from drowning you cereal in the white stuff or chuggin’ down in pop or juice daily, you CAN have sugar and reverse prediabetes.

Again, I’m more concerned about what you AREN’T eating.

And I know.

This goes against what you’ve heard, what you’ve been told and what kinda makes sense to you.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]So if you want to know what TO eat to reverse your prediabetes, read on, because over the next 5 blog posts, I’m breaking down the 5 Areas to Focus on to Reverse Prediabetes.

And if you haven't already, be sure to grab my freebie for this week:

How Many Carbs Should I Eat?

Click the picture below to grab it now.

Psst...there's also a juicy freebie at the end of this post...keep reading...[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9636" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/how-many-carbs-should-i-eat/"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]This week, I’m talking Carbs.

(Yay carbs!)

Ok let’s just get right to it by getting a few items out of the way:

  1. Sugar does not CAUSE prediabetes
  2. You CAN eat sugar and reverse your prediabetes
  3. The earth is round (well, it is major truth too)

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Look, I like to keep it light but all laughs aside, there truly is a lot of BS out there about carbs and how they relate to blood sugar so let’s clear the air, shall we?

In this week’s post, I’ll show you which carbs to focus on and which to keep for receptionist retirement party (aka your indulgences.)

First a little Carbohydrate 101 - the Triangle of Carbs: Starch vs. Sugar vs. Fibre[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Your brain, muscles and other organs use glucose (the breakdown product of carbohydrates) to fuel everything that goes on in your body.

There 3 main types of carbohydrates:[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

  1. Starch (a bunch of glucose molecules strung together)

You’ll find starch in:

-Veggies like peas, corn, lima beans and potatoes

- Dried beans, lentils and peas like pinto beans, kidney beans, black eyed peas and split peas

- Grains - like wheat, oats, barley and rice[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Starches provide us with sustained energy.

Because the carbohydrate is “wrapped up” in a grain, skin or “covering” of some sort, our body needs to work at getting the energy stored in to the grain out.

And this is a good thing![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Starches with skins or wraps lower the glycemic load of a whole meal which has been shown to lower after meal blood sugars.  

This will help lessen amount of insulin that needs to be squirted out and reduce strain on the pancreas, which is one of the most important factors of the conversion from prediabetes to type 2 diabetes.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Also, carbs make you happy - really!

Serotonin is a “happy hormone” produced by the brain. An amino acid called tryptophan helps seretonin levels rise.

Go too low on the carbs and you risk feeling blah, down in the dumps or generally not so fabulous as your body may have a harder time keeping seretonin levels where they should be.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Sugar:

Another type of carbohydrate.

You may have also heard sugar being referred to as simple or fast-acting carbohydrates.

Or as I like to call them “Kinda Crappy Carbs”

There are two main types of sugars:

  • Naturally occurring sugars like those in milk or fruit. The sugar in milk is “lactose”. The sugar in fruit is “fructose”.
  • Added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make cookies, cake or other sweet treats such as glucose, high fructose corn syrup, honey, molasses, dextrose, etc. There are many names for “simple sugars!”

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Why do we need these carbs? Well, the naturally occurring sugars like fructose and lactose are packaged up into some seriously nutritionally-powerhouse foodstuffs.

Fruit provides fibre, vitamins, minerals, antioxidants and other bioactive compounds that we don’t even know about yet!

And lactose is found in dairy products mainly (none in cheese though) and dairy provides protein, calcium and vitamin D. (Although you don’t need dairy products to have a healthy, prediabetes reversal-type diet, you can certainly include them if you like. More than ½ of the world’s population is lactose intolerant. In North America, we consume a lot of dairy.)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9142" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]And the need for the simple sugars is more to do with habit, our culture (celebrating with food), the environment in which we live and for some people newly told they are prediabetic, the cravings for these come from a restriction in starches and fibres.

One of the most common “side-effects” I hear from people that go through my program is that they don’t crave high sugar things anymore.

Because when you give your body the glucose it requires from starches, you can then choose to have a high-sugar treat if you want, but not because you feel like you’ve broken your willpower.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Fiber:

Fiber is only found in plants. So if it doesn’t grow in the ground, it ain’t got no fibre.

There’s no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes.

When you eat fiber, most of it passes through your intestines and is not digested.

Here’s the HUGE thing with fibre: it contributes to a healthy gut community.

That is, fibre makes the bacteria in your gut as happy as the well-lubricated employees of Mad Men.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9242" img_size="full"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]And we know that the health of your gut is related to your weight and your risk of certain disease (yes, like diabetes.)

Just imagine all your little gut bacteria basically living in your town.

And it’s like the movie Pleasantville (at the start.)

It’s peaceful.

It’s serene.

It’s perfect and everyone is living, working and playing in harmony.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]But then, if you start to cut carbs, you lose so much healthy carbs, including fibre, it starts to fall apart.

Because our bodies prefer to run on glucose, when carbs are cut, cravings for glucose go up.

And I mean up! Your brain demands glucose for energy.

You never crave a spinach salad with salmon. And there’s a reason for that: There’s no carb in there and your brain knows it!

We crave high sugar/highly refined starches - whether it’s a doughnut or cookie or whatever it is.

The brain craves glucose. And demands that you get it.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Remember the ice cream calling your name?

You know how you can’t go to the bakery and bring those fresh buns home because you can’t control yourself?

It’s your brain demanding fuel.

But we now live in a society where highly refined starches are cheap and readily available.

So back to your poor gut and Pleasantville.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Without fibre and healthy carbs it’s chaotic.

There’s scandal.

There’s fear.

And it all.

Falls.

Apart. (Like Pleasantville.)

So yes, you NEED carbs.

I’ve had more than one person tell me, they just have to LOOK at carbs and they gain weight

So there is a point between cutting them out completely and going over-board that we need to hit.

Calories from carbohydrates should make up the majority of your diet!

Yep. Majority.

And don’t let anyone - doctor, friend or son-in-law - tell you any different.

~April

PS. Want more? Click the pic below to grab my NEW freebie: The Top 107 Foods for Prediabetes Reversal[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="9421" img_size="full" onclick="custom_link" img_link_target="_blank" link="https://aprilsaundersnutrition.lpages.co/100-foods-to-reverse-prediabetes/"][/vc_column][/vc_row]