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gluten

4 healthy allergy-friendly recipes for BBQ season

4 healthy allergy-friendly recipes for BBQ season

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Hey guys! If you missed me making a few healthy dips and recipes on the PumpupHQ Snapchat on Friday last week, here are the recipes that I made! They are perfect for BBQ season and super healthy, so you don’t have to feel guilty about indulging in some yummy snacks! You guys already know my breakfast recipe, the Scrambled Tofu, because I’ve already blogged about it here on PumpUp, and on my own blog!

This yummy, healthy 10 minute tofu scramble recipe can be whipped up in a jiffy. You can eat it for any meal without having to worry about feeling all the feelings. Breakfast recipe from the PumpUp Blog.

As for the other recipes, I filmed myself making traditional Greek Tzaziki and a Black bean and corn dip.

Traditional Greek Tzaziki

Greek Tsatziki // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

This is my all-time favourite dip to make, because it’s so easy to make, and so delicious! It’s creamy, full of garlic, and it’s perfect for those hot summer days where you just want to cool off with a light snack.

To make it, you will need

  • 1 large tub of plain yogurt (1%, 2%, 3% MF)
  • Half of one cucumber
  • 2 to 3 garlic cloves
  • Squirt of lemon juice
  • Pinch of salt and pepper

To start, grab a bowl, a strainer/sieve, and a bunch of paper towels/paper coffee filters/cheese cloth (if you own one).

Line you’re your strainer/sieve with the paper towels or coffee filters, you’ll want about 4 to 5 layers so the yogurt doesn’t rip through. Place the whole yogurt container in it, and pop that into the fridge for 2 hours, or if you’ve really got time, overnight. This will strain out most of the water from your yogurt, leaving you with really creamy yogurt “cheese”. I was in a hurry this weekend so I just let it strain for 2h, but you can leave it for as long as you want.

Next, do the same with your cucumber! Cut your cucumber length-wise, scoop out all the seeds, then grate it finely with a cheese grater. Place all of the grated cucumber in a sieve lined with paper towels, or to save space, wrap your cucumber in paper towels, place it in a bowl, and put a something heavy over it to press the water out. Kind of like what you do with tofu.

Once the water has been extracted from both yogurt and cucumber, place them together in a large bowl. Chop up your garlic finely, and then stir it in with your lemon juice, salt and pepper. Mix until everything is combined!

Black bean and corn dip

Black bean and corn dip // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

This is another crowd pleaser, great for nacho night too!

You will need

  • 1 can of black beans
  • 1 cup of frozen corn kernels, thawed
  • 1 tsp. of cumin
  • Juice of one lemon
  • Olive oil
  • Dash of hot sauce
  • Fresh coriander, chopped
  • Salt and pepper to taste

In a large mixing bowl, mash your black beans with a potato masher, until they are pretty creamy. You can also do this in a food processor to save time, but I find that with a potato masher, it saves you dishes.

Once the beans are smooshed, mix in your hot sauce, olive oil, lemon juice, chopped coriander and your cumin. Stir until everything is combined. Mix in your corn kernels and salt and pepper, and there you have it!

 

Mixed Bean Salad

Mixed bean salad // Healthy allergy-friendly BBQ season recipes from the PumpUp Blog

I also had a mixed bean salad I wanted to show you guys, but didn’t get the chance, so here it is now! It's one of my favourite salad recipes for BBQ season because it has a relatively neutral flavour and you can dress it up very easily with a few pantry staples!

For this bean salad you will need

  • 1 to 2 cans of mixed beans, or dried beans that you soak over night
  • 1 zucchini, chopped in bite size pieces
  • 1 bell pepper, chopped in bite size pieces
  • Handful of green beans, chopped into bite size pieces
  • 1 tomato, cubed
  • Herbs
    • dried herbs: thyme, oregano, herbs de Provence
    • fresh: rosemary
  • splash of balsamic vinegar
  • splash of olive oil
  • pinch of salt and pepper

In a large pan on medium heat, sauté your zucchini, bell peppers and green beans until they are slightly grilled.

Transfer them into a big serving dish when done. Add in all the other ingredients.

Rinse and strain your beans and add them to the veggie mix. Drizzle the olive oil, balsamic vinegar, and sprinkle the herbs. Toss and it's ready to serve!

We've done another variation of this salad, but instead of using fresh rosemary, we went with parsley, which gives it a completely different but tastes just as amazing!

These healthy allergy-friendly recipes for BBQ season are part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

3 Ingredient Gluten Free Breakfast Biscuits

3 Ingredient Gluten Free Breakfast Biscuits

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A few weeks ago I was really craving something sweet. I knew that I could quell my craving with some fruit. Though I managed to transcend my craving that night, I wanted to make sure that I wouldn't be tempted to reach for something sweet in the morning. I was inspired to bake 3 Ingredient Gluten Free Breakfast Biscuits: a simple and quick recipe so that I could wake up and satisfy my cravings with a healthy breakfast made of wholesome ingredients. Gluten Free Breakfast Biscuits

  • 2 cups of self rising flour (I used whole grain self rising flour)
  • ¼ cup coconut oil (solid)
  • ¾ cup coconut milk or milk of your choice. Coconut milk from the can works as well.

Instructions

  1. Preheat the oven to 180C/350F
  2. Add self-rising flour in a mixing bowl then add the coconut oil. With a fork, mix everything together until it resembles crumbs. Add the coconut milk and mix until it is fully combined as a dough.
  3. Put the dough on a cutting board sprinkled with flour. Roll it out flat till it's 1/2 inch thick, then use a tall glass or a biscuit cut the dough into circles
  4. Place biscuits on a baking sheet and pop them in the oven for 10 mins or until golden on top.

You can eat them right away or save them for breakfast and serve them with  peanut butter and fruits. They are not too sweet: you can eat them with coffee or you drizzle some honey and nuts on top of them.

Hope you like it!

These gluten free breakfast biscuits were created by Anna M (eatforyourpeace). Follow her on PumpUp @annaaa_, on Instagram @annaaamsl, and check out her blog. Let us know what you think of Anna’s 3 ingredient gluten free breakfast biscuits in the comments below!

3- ingredient gluten free breakfast biscuits made with 2 cups of a gluten free self-rising flour mix, 1/4 cup solid coconut oil, and 3/4 of the milk of your choice

The only banana berry smoothie bowl you need in your life

The only banana berry smoothie bowl you need in your life

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Craving something sweet, filling, and good for you? This Banana Berry Smoothie Bowl is free of fat and processed sugars and I know you will absolutely LOVE it!! It is so delicious and easy to make…this recipe will take you under ten minutes and you only need a few ingredients! What you will need for the base:

  • 2 medium frozen bananas
  • 1 medium ripe bananas
  • 1.5 cups of frozen mixed berries

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Place your frozen bananas in a food processor or a high speed blender until you achieve a creamy, ice cream consistency:

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Next, add your frozen berries and blend until it is smooth throughout:

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IMG_2654Pour your base into a big bowl and top it with fresh fruit of your choice! I also added some hemp seeds and crushed almonds for a little crunch! Enjoy your guilt free, delectable Banana Berry Smoothie Bowl!!

This banana berry smoothie bowl recipe was written by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

I don't fit into an 'eating clique', and I'm okay with that

I don't fit into an 'eating clique', and I'm okay with that

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I don’t know anyone who likes labels. Except maybe 50% off labels? That’s about it. What’s worse than labels? I’d have to say cliques. I have recently noticed a huge trend of people labelling and judging different eating cliques.

eating cliques mean girls

You’ve got your macro-counters, calorie-counters, clean eaters, vegans, gluten-free peeps, paleo dieters and so on.

My friend Tianna recently asked me what I do. What style am I? It took me a minute to even realize what she was asking. And it took me even longer to give her an answer.

I don’t fit into any of these categories. Sometimes I go without meat for a day or two because I want to but I’m no vegetarian. I look at the nutrition information on everything I eat but I don’t count calories or macros. Sometimes my food is gluten free, but I’m not anti-gluten!

I like to eat according to my body’s current state in combination with my current goals. Most recently I have been trying to add more greens into my nutrition. This means trying new green juices and the random vegetables the cafeteria puts out. I have also been trying to consume more protein to increase my muscle mass. I eat a ton of eggs, protein shakes, chicken, turkey and beans.

So I don’t fit into any of the categories above, but I do feel comfortable and confident with my current eating regimen.

I am so happy that people feel comfortable enough to say, “Hey, I’m going to become a vegetarian!” or “I think that gluten upsets my body, I should look into going gluten free.”

All that I am advocating for is that everyone do their own thing! Just because someone isn’t doing what you are doing that doesn’t mean either of you are “wrong” in some way. Food is good, nutrition is important and we are all working toward the goal of living a healthier happier lifestyle.

This is a post by PumpUp member Emily DiNuzzo. Follow her on PumpUp @emilyrosedinuzzo. Check out her content portfolio and blog for more of her musings!

Triple-Layered Vegan and Gluten free Berry Banana Bread

Triple-Layered Vegan and Gluten free Berry Banana Bread

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A couple days ago I got the chance to go to the “Strawberry Festival” that’s held here in Costa Rica each year to help our local berry growers and farmers from a zone that was damaged by an earthquake back in 2009. Now, strawberries are my favorite fruit so you can guess I came back home with around 3kg of strawberries, and not only that, but also 1kg of blackberries. Naturally I had to find a way to use up all of that fruit, so I came up with a fantastic layered banana bread recipe for you guys! I’m bringing all of my favorites for this: oats, bananas and berries. And of course: it can be modified to fit everyone’s dietary needs; I got you on that one!

How to make triple-layered gluten free berry banana bread

Ingredients

  • 3 cups flour (oat or almond)
  • 3 ripe bananas
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 2 1/4 cups applesauce (or two eggs)
  • 4-5 big strawberries
  • 1/4 cup blackberries (or blueberries)

vegan gluten free triple layered banana bread

Mix all ingredients together except for the strawberries and blackberries until well combined. You can use a food processor or do it by hand. Separate the mixture into three equal parts; these will be the base for your layers.

First layer: It’s done! You don’t have to add anything else, so go ahead and pour it into your loaf pan.

Second layer: Mash your strawberries until a purée is formed and mix in with the banana bread base. You can use your food processor for all of this to make it WAY easier. Once the mixture gets pink, pour it into your loaf pan. Your middle layer’s all done!

Third layer: Again, mash your blackberries or blueberries until puréed and mix in with the base until it gets purple, pour into your loaf pan. Done!

Now you can decorate with more berries, or simply place it in the oven (at 370°F) for around 40-50 minutes, keep checking on it. It’s done when a toothpick comes out clean. Once you get it out of the oven, hide it from your friends and family because we all know you don’t want to share this beauty, do you? (Just kidding, sharing is caring). Enjoy!

This triple-layered berry gluten free berry banana bread is a recipe by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

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