To share tasty, nutrient dense Gluten Free recipes, fitness & wellness tips and best prices for GF ingredients & healthy products in my locale.

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Coconut Matcha Latte

I can’t sleep if I drink a single cup of coffee.  So I drink my warm Lemon Water then have a Coconut Matcha Latte to kick start my day.   I journal, I reflect on what I did right yesterday,  jot down a few things that I’m grateful for then plan my day over a cuppa.

Matcha has less caffeine than Coffee but more than regular Green Tea as we’re drinking the tea leaves not just the steeped liquid.  You get the Buzz but not the jitters due to the L-Theanine content which reduces anxiety.

Matcha and Coconut Oil are loaded with many benefits:  “improved heart health,  lowered blood sugar levels, increased weight loss…may prevent cancer”, boosts your metabolism and immune system, offers a great source of anti-oxidants (ECGC). The Blue Zone Centurions drink a lot of  Tea!

Simply microwave the Almond Milk and Coconut Oil in a mug.  Stir in Matcha Tea,  Sweet Leaf Stevia and add hot Water.  Blend well with a Japanese Chasen.  If you don’t have this  bamboo whisk, push the Matcha through a fine sieve with a spoon.

If money is no object, use Ceremonial grade tea.  It can run $20 per 100 grams for David’s Tea connoisseurs.  I use Culinary grade tea.  It’s a brownish-green, more bitter, not organic but affordable.   Hamasaen brand is $43 for a Kg bag at the local Asian grocery.  I like it strong so for Newbies,  please start off with half the amount of Matcha and Sweetener.  Some pre-made mixes include Vanilla, Cinnamon and Coconut Milk, so you can try these add-ins and adjust to your liking.

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Rob Benedet’s Barbecued Salmon Fillets

I found Rob Benedet’s Barbecued Salmon Fillets in the first BC’s Best Salmon Recipe book.  Download all 4 here. Don’t get turned off by the use of a bit of Ketchup, it’s part of a simple BBQ sauce, great on Salmon or Steelhead Trout.  You can barbecue it or simply bake at 325 for 15 minutes.







































almon and Steelhead Trout. UMAMI in less than ten minutes !

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Shan’s Hibiscus Rosehips Kombucha

I got hooked on Kombucha when I tried Bliss Tea at the Kamloops Farmers’ Market.  Rhonda made clean tasting Booch in mason jars and eventually took her hobby to big time manufacturing in Kelowna.

I liked the selection at Nature’s Fare but was horrified by the exorbitant prices for Kombucha.  Why not make my own ? Shan’s Hibiscus Rosehips Kombucha But you need a starter culture or SCOBY first. (Symbiotic Culture of Bacteria and Yeast) I saw one at Peavy’s in a pouch for 20 bucks and SCOBYs on-line for 30 USD.  After asking around, my daughter scored one for me.  While she was at a party, her hostess asked if she’d like to see her “pla*entas”. Seen a post refer to it as a slab of blubber or a “used con*om”.  Sounds gross, but yes those SCOBYs look gross too.  Remember it’s a living thing, just like a sourdough culture.  It offers probiotics, good bacteria for a healthy gut.

Batch Process Simplified:  Make sweet tea, cool, add a SCOBY plus some fermented Kombucha from a previous batch, cover with a paper towel, wait about 2 weeks.  Repeat.  Each brew’s SCOBY Mother makes a SCOBY Baby that you can store in a SCOBY Hotel for sharing or for Back Ups.  For sourdough bread, you save some of the dough for the next batch.  Likewise, you save a cup of fermented brew for the new batch of Kombucha.  It helps keep the brew acidic to prevent mold.  I’ve never had a bad batch in 2 years.

It doesn’t cost much to make. You need food grade glass jars and wine or beer bottles with swing top lids. My brew is undisturbed in the basement and kept happy with a portable heater.   I tried, but didn’t notice a difference using fancy sugars or distilled water.  So I use the filtered water from my fridge, plain old White Sugar, Orange Pekoe and Green Tea plus the Hibiscus-Rosehips Tea from the Bulk Barn.

Plain Kombucha is good.  Flavoured Booch is better.  It’s fun trying different flavour combinations during the 2nd fermentation.  I use Ginger and Hot Peppers (Jalapeno, Serrano or Hot Chili Peppers) and an assortment of fruit.  Best flavours from berries:  Blueberries, Raspberries, Strawberries, Blackberries.  Small amounts of Lemon and Orange complement other fruits.  I tried Peach, Nectarines, Cherrie, Kiwis but didn’t care for Apples, Pears or Plums.  Experimented with a sprig of Mint, Cinnamon Stick and various fruit combos.  If you like sweet stuff, Pineapple is fantastic.  Whenever I cut up fresh Pineapple I save the woody core and freeze the matchsticks for Kombucha or sweet and sour dishes.

It’s a bit more fiddly and time-consuming to make flavoured Booch, but its worth the effort. Good things take time, right ?

Warnings:  The Sugar in the fruit and Ginger will carbonate and make a nice fizzy Booch for you. But you need to release excess gas until you stop the fermentation (refrigerate).  BURP your flavoured brew every 8 hours. Maybe less often if you start with frozen fruit.   I’ve had a Maple Syrup bottle (not the best type of vessel)  literally explode with glass and contents everywhere, a rude awakening for my daughter !

Protect yourself and your house when it’s time to strain out the fruit.  Do it outdoors, preferably when the wasps aren’t around and wear plastic gloves and an apron.  Release the gas gently if you can, otherwise do it quickly and be prepared for projectile spewing.  I’ve had it spray all over the railing, deck’s ceiling and luckily the back door behind me was closed.  Again put the BURP post-its on the fridge.  If you messed up and you know you can’t safely BURP or strain your Brew then put the bottles outside until the brew temperature cools down.  When really worried, I put my bottles in a box under an old table.  Covered it with a towel and let it sit overnight, to make sure it stopped fermenting.


The SCOBY is yucky looking, but it’s a living, growing thing.  Not sure if your brew is healthy then check these pictures before you chuck everything out.

Once, I thought I killed the SCOBY but found out that the temperature was too cold in the basement.  The Yeast in your Baby eats the Sugar and needs warmth to grow.   Now I use a portable heater and keep the brew temp in the high 70’s.  Some people use warming pads or jar belts or buy expensive accesories on-line.  I wrap a towel around the jar and stick a fish tank thermometer strip on the outside and check it once in awhile, simple.

When I didn’t realize that  I just had a dormant SCOBY, I learnt how to create a new SCOBY from scratch. I tried 2 brands of store bought raw, organic Kombucha: GTS and Bliss Tea.  Put the Tea in a wide mouth jar or bowl, cover with paper towel and it took about 4-6 weeks, but it worked…it can be done ! 

Resources:  Kombucha KampKombucha Home, Cultures for Health

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Yukon Gold Potato Salad

We love the flavor of yellow fleshed Potatoes.  Selena loves them in Yukon Gold Potato Salad and Mashed Potatoes.   So much so, we painstakingly measured everything for her company picnic so she could make it again with confidence.  I usually eyeball the ingredients but took this opportunity to post our family favorite.   Mom used New Potatoes and Carrots.  To make Hubby happy I put my in-laws’ Celery Seeds in it.

It’s best to prep at least a day in advance to allow the flavours to come together before re-seasoning.  Too much Salt or Mustard and you’ll be adding more Spuds or Yolks.

Disclaimer:  Depending on the water content of your Potatoes, you’ll have to carefully season and possibly hold back dressing until you re-season the next day.  The veggies tend to weep overnight so you don’t want your salad to be soupy.

Suggestions:   If you overcook the Potatoes, use them for Hot Potato Salad  or Hash Browns.  Worrying about overcooking can lead to undercooking.  Don’t use them.  Return the spuds to the pot or finish them by steaming them in your microwave.  Without the right texture and taste, you’re better off starting over.    Garnish with Paprika, Cherry Tomatoes, shaved Radishes, Parsley Sprigs

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Coconut Flour Tortillas

Pliable Coconut Flour Tortilla

Coconut Mama’s Coconut Flour Tortilla

Coconut Mama’s recipe moniker is a bit misleading, but these Coconut Flour Tortillas are fantastic for Burritos and Sandwich Wraps.   It’s so easy to make these tasty & pliable Tortillas. I’m holding one, ready to fill it with Chicken Salad,  Fajita or Taco Mix.  You can add Vanilla to this versatile batter to make Dessert Crepes too.

Tiffany makes 8″ Tortillas, cooking both sides till golden brown.  I ladle enough batter to cover a 9″ crepe pan on medium heat.  I  cook them just long enough so I can flip them, then lower the heat to finish the other side.  Both sides are light with toasted Flax Seed Meal flecks.

Cool on wire racks and separate the Tortillas with wax paper or parchment paper.  If you don’t use them all, place them in a bag or container in the fridge.

Coconut Flour Tortillas

I added another column in the Coconut Flour Tortillas PDF if you want to start with half a recipe.


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Red Velvet Cupcakes

Jules Shepard's Red Velvet Cupcakes

Red Velvet Chocolate Cupcakes

You’ll die for these Red Velvet Cupcakes but you won’t use Red Dye in the process.

These babies are gluten freed and healthified.  I reduced the Sugar and the guilt by using Erythritol and Green Stevia.  Your family doesn’t need to know  that you snuck Veggies in their dessert nor do they care about the benefits of BEETs:  has anti-cancer properties, supports your brain & gut health and reduces chronic inflammation.

Thanks to Jules Shepard for her GF Flour blend and this recipe.

Beet Mixture

Beets and liquid ingredients for Red Velvet Cupcakes