Viewing entries tagged
gluten intolerance

Make-Ahead Gluten Free Pancakes


Can Pancake Day be all day, everyday? (In short, yes)

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp ( @zoedesborough) and on her blog

In honor of Pancake Day, I’m sharing with you my foolproof pancake recipe so that you too can make delicious and healthy pancakes! This recipe is great, and very easy to double the batch so that you can make a ton of them then store them in the freezer for those lazy mornings, or the mornings that you’re running late!

I had someone tell me the other day that if I was eating healthy, I shouldn’t actually eat pancakes because they aren’t “clean”. Well I’ve got a secret that I’d like to share. What that person said is a big fat lie and I’ll tell you why. Eating clean doesn’t imply that you have to cut out anything and everything. It just means that you should limit or reduce your intake of processed foods and focus on healthier alternatives.

I work out for my mental health just as much as my physical health, so I can feel great about my body, no matter what shape or size it is. I eat very healthily, with my weekly treats (nachos on Thursday pub nights, and a few glasses of wine with my girlfriend). Otherwise, I eat all my veggies and fruits, and limit my intake of fish and chicken for ethical and personal reasons. Making pancakes from gluten free flour, coconut oil, soy milk and a bit of sugar doesn’t mean I don’t eat “clean” or that it’s a “cheat meal”. It only means that I love myself enough to to treat myself with foods that make me happy and that are good for me.

Your fitness journey should be a personal thing, and the goals you set yourself should be your own. Personal behaviour modification only takes place when you yourself actually want to make a change for yourself and not for someone else’s sake (sorry, I’m a Psychology major). If you love yourself enough to change your behaviours for healthier ones, make sure that the decisions you take are for your own good and not someone else’s happiness.

In honor of self-love and acceptance, I challenge you to make yourself a batch of these pancakes and caramelized apples this weekend, and tell yourself “I’m worth it”. Don’t feel guilty; feel happy and free to be eating something so delicious!

First off, really simple pancakes! You can easily double this recipe to make more pancakes and freeze them for when you want something a little sweeter throughout the week.

Ingredients: Gluten-Free Pancakes

  • 1 cup buttermilk (milk and 1 tbsp of lemon juice works perfectly well)
  • 1 cup of gluten free flour (rice flour works just as well)
  • 1 tbsp sugar
  • 1 tbsp melted butter or melted coconut oil
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/8 tsp salt
  • 1 heaping tablespoon of plain yogurt
  • squirt of vanilla extract (if your yogurt is flavored, you can omit it)

Whisk all your ingredients together, but not too much so your pancakes don’t get tough, but enough so that most of the lumps are gone.

In a hot pan with a dab of coconut oil, cook your pancakes like you would any pancakes. If it’s your first time, your first pancake will be a flop, so don’t worry too much. Cook it until it starts bubbling and the edges are cooked, and then flip it over for another minute or two, until the inside is cooked. Gluten free and egg free pancakes don’t rise as much as “regular” pancakes, so expect them to be more like crêpes.

Now, for that extra bit of love, you’re going to want to top these bad boys with caramelized apples.

Ingredients :  Caramelized Apples 

  • 2 apples, thinly sliced (you can remove the peel if you want)
  • 2 tbsp unsalted butter
  • 1/2 cup brown sugar

You can use the same pan as the pancakes to make the apples once the pancakes are done. Melt your brown sugar and butter together for about 2 to 3 minutes. Add in your apples and caramelize them over high heat for about 5 minutes. Just watch out that you don’t get butter splatter on you, since that stuff burns.

There you have it! Serve your loved one pancakes topped with caramelized apples, a sprinkle of shredded unsweetened coconut, some fresh fruits and maple syrup, along with a nice coffee or latte!

Protein-Packed Cookie Dough Dip


Protein-packed Cookie Dough Dip

This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the G-free RD, here

This protein-rich recipe is really easy to make and tastes amazing. You do need a food processor, but trust me: food processors are worth investing in as they make it easy to prepare tons of healthy recipes! 

The protein in this recipes comes from the greek yogurt-like product called Elli Quark. It’s lower calorie and higher protein than greek yogurt and its technically a cheese, but its amazing and tastes exactly like greek yogurt! If this product is hard to find, you can just sub in regular vanilla greek yogurt. The other source of protein comes from the chickpeas. These give it a cookie dough-esque flavor as well as a smooth finish with TONS of good quality, plant-based protein. Flax also supplies essential omega-3s, a good source of essential fatty acids that help keep your brain stay strong and healthy! Oats are an amazing source of complex carbs, whole grains, and fiber to help keep you full. I used gluten free oats since I have a gluten intolerance, however normal oats work fine too! Next time you’re craving cookie dough, whip up this healthy alternative instead! Perfect for dipping graham crackers and fresh fruit.


  • 1½ cups chickpeas, drained and patted dry
  • ¼ cup flax
  • ¼ cup gluten free oats
  • 1 container vanilla Elli Quark (can be found online, at the Fresh Market, or Whole Foods)
  • 2 tsp vanilla extract
  • 1 tsp sea salt
  • dash of cinnamon to your liking
  • 1 TBSP raw cacao powder (optional)
  • ⅛ cup sweetener of choice (I used truvia)
  • 1 TBSP agave nectar
  • 1 TBSP coconut oil, liquid
  • 2 TBSP PB2 powder (or ¼ cup nut butter of choice…I just didn’t have any on hand…shocker I know!)
  • ½ cup semi-sweet dark chocolate chips


  1. Put all ingredients except chocolate chips into a food processor and blend on high until smooth.
  2. Add in chocolate chips and stir to mix well.
  3. Dip away! Graham crackers, apple slices, pita bread, pretzels, bananas, strawberries, whatever floats your boat! Or use as a topping on oatmeal, muffins, toast, etc.

Balsamic Glazed Brussels Sprouts with BBQ Coconut Bacon


Balsamic Glazed Brussels Sprouts with BBQ Coconut Bacon

This is part of a series of recipes from PumpUp member @carolinewaters35. Follow her blog, the G-Free RD, here. 

I never ate brussels sprouts growing up. I used to hate them! But now, trying different recipes and flavors, I have come to ADORE brussels sprouts. This recipe is so simple, and tastes amazingly decadent, without the fat from bacon, yet without skimping on any flavor! You can totally use bacon or pancetta in this recipe, but I kept it simple and tried a vegan version with BBQ flavored coconut bacon (which is AMAZING). This recipe is low fat, gluten free, vegan, and full of flavor, nutrients, vitamins, and fiber! You’ll want to try this ASAP!

  • 2 TBSP EV Olive Oil
  • 1 large bag of Brussels sprouts
  • 1 TBSP Earth balance vegetable oil butter
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • ⅛ cup BBQ Coconut Bacon (Phoney Baloney’s brand)
  • 1 TBSP balsamic glaze (I used Trader Joe’s brand)
  1. Wash brussels carefully.
  2. Chop off ends of each brussels sprout and discard.
  3. Slice brussels in half, and place all brussels in a large frying pan with the olive oil.
  4. Keep the brussels pieces that flake off, as they will fry into perfect crispy bites.
  5. Sprinkle brussels with salt, pepper, and garlic.
  6. Start heat on medium heat and add butter.
  7. Stir brussels until butter is melted and all is mixed.
  8. Leave on medium heat and let cook for 5-8 minutes with lid on.
  9. Check brussels and stir throughout.
  10. Add coconut bacon, mix throughout, and cook under lid for 5 more minutes or until brussels are browned but not burnt.
  11. Let brussels cool once done cooking, and add to serving dish.
  12. Drizzle balsamic glaze as desired on top of dish.
  13. Enjoy!
  14. Store leftovers in an airtight container in the fridge.
Try a new veggie this year! Brussels sprouts taste incredible when made in a flavorful way. :)
-Caroline Waters


5-Minute Apple and Red Pepper Bruschetta

This post is part of a monthly series by Zoë Desborough. Follow Zoë on PumpUp (@zoedesborough) and on her blog

Hey guys! I hope everyone had a good end of semester, and that you weren’t  really stuck doing things until the very last minute…unlike me. I  did EVERYTHING last minute, including this post. I always feel so guilty during this time of year because I never end up doing everything I set out to do, mostly because school deadlines get in the way. But rest assured, all is finished, and I now get to focus on the important things, like making DIY gifts for family and friends!

The recipe this month is an amazing appetizer that will wow all of your guests at any dinner party or event you need to bring a little something to. I swear, every time I make this bruschetta, it disappears within 30 seconds. It truly is that good! And the best thing about it is that it takes 5 minutes to make and there are no tomatoes involved!

I found this lovely recipe in Vegetarian Appetizers; simply delicious recipes for easy entertaining by Paulette Mitchell. My mom gave me this book last year and it’s definitely one of my go-to books for pretty much any appetizer ideas. I thought I’d mention it here, I’ll be posting holiday-inspired recipes throughout the week next week on my blog, so keep an eye open if you’re in need of some ideas for dinner party things to make!

You will need

  • 1 Granny Smith apple, chopped finely (you can peel it if you want, but I like the little crunch)
  • Half of a red bell pepper, chopped finely
  • A handful of fresh cilantro, finely chopped ( the recipe calls for 2 tbsp, but I go for the taste)
  • 2 tbsp. chopped red onion
  • 2 tbsp. cider vinegar
  • 1 tsp. extra-virgin olive oil
  • 1/2 tsp. of honey
  • Brie cheese. Any type will do, but leave it at room temperature while you prep your bruschetta
  • Baguette; gluten free bread chopped into bite size pieces works just as well, as do rice crackers!

Super simple, takes about 5 minutes tops. Chop and mince your apple, bell pepper, red onion and cilantro, and put in a bowl. Stir together the cider vinegar, olive oil and honey, and pour it onto the chopped ingredients. Toss to coat.

This is great as is, but better with the next steps. You can prep it in advance (keeps for 2 days in the fridge) and to have it ready for whatever the occasion.

Next step is the fun step. Slice your baguette into little rounds, plop them on a baking sheet, top with a spoonful of the apple and pepper bruschetta. Slice your Brie cheese…not too thick but not too thin… Top the bruschetta with the Brie, then place the baking sheet under the broiler for about a minute. Make sure you check them often so you don’t accidentally burn them.

There you have it! Simple, delicious, and most definitely healthy. I will be attempting to make this bruschetta with mangoes next week, because we all know that mangoes and cilantro go so well together!

I wish you all happy holidays, lots of rest, and lots of happy times with your loved ones!

Ps: I will be more active on my PumpUp account in the next few weeks I swear; I’ve just been too busy!


Simple and Healthy Snack Ideas to Satisfy Your Cravings


These simple and healthy snack ideas are from PumpUp’s @jess47711. 

Sautéed Spinach

All cooked in a pan (no certain quantities, put in as many as you want)

  • Spinach
  • Tomato
  • Onion
  • Rosemary, oregano, pepper, garlic
  • Dollop of either lite cream or a gluten free/dairy free cream/yoghurt you may be able to find
  • Finish with feta/tasty cheese crumbled on top



  • Muesli and porridge (try find a porridge/muesli you love, I’ve found 2 that are gluten free and are just delicious!)
  • Almond milk (or whatever milk you prefer)
  • Fruit of choice
  • Sultanas
  • Honey
  • Nutmeg and cinnamon


Microwave porridge and almond milk for one minute, to taste according to how moist you like your porridge. Add fruit (I love bananas, strawberries, and blueberries!). Stir in honey, nutmeg, cinnamon, and sultanas. Finish off with a cup of HOT water. 


Eggplant Chips

  • 1 eggplant
  • Pinch of rosemary
  • Pinch of oregano
  • Pinch of pepper
  • Gluten/dairy free garlic dip
  • Lemon zest

Preheat oven to 400C. Cut half an eggplant into long strips and sprinkle rosemary, oregano, and pepper. Roast in the over for 30 minutes to make crispy and crunchy. Enjoy with gluten free garlic dip and lemon zest. 


Mashed Avocado

  • 1 avocado (mashed)
  • cherry tomatoes, sliced
  • pepper and thyme
  • feta
  • olive oil

Toss avocado and cherry tomatoes together, sprinkle pepper and thyme, crumble feta on top, and drizzle with olive oil.


Spelt Sourdough with Olive Oil

  • spelt seed bread/gluten free bread
  • olive oil
  • pepper, oregano, garlic, feta

Perfect for parties. Cut spelt seed bread in thick slices. Pour olive oil on a plate and add in pepper, oregano, chopped garlic, and feta.

About Jess

 I’m 20 years old (Australian) and used to be an elite swimmer. Now I’m getting my fitness back/health back and the hardest thing has been making sure I’m “full” and don’t snack too much on junk food. This is a huge issue while simultaneously studying at university since there aren’t many healthy options.

In saying that, most of the recipes and food I eat are extremely healthy and FILLING. The worst thing you can do is switch to a healthier lifestyle and start eating foods that leave you “empty” inside, dissatisfied or even when ingredients for food preparation are expensive and sometimes hard to find (chia seeds,acai etc.). I think that’s when people get discouraged because food is such a huge part of our daily lives!

Follow Jess on PumpUp @jess47711

5 Gluten-Free Recipes You Need In Your Life

We are gleeful to share these gluten-free recipes from our luminous member Jen! She says, “Through proper nutrition and staying active I have given myself the one thing I never thought I could: happiness.” Read all about scrumptious meals like her sweet cod and pineapple slaw below! If you recreate them,  use the hashtag #MindFulMeals and tag her on PumpUp (@jenac) or Instagram (@jenxx4)!

Read more about Jen below!


My name is Jen, I’m 22 years old and live in Canada. My Mum and brother have always lived quite a healthy lifestyle, but it wasn’t until mid-April of 2014 that I started my journey of health as well. Before then, I always looked at food as the enemy. I constantly ate to make up for feeling bad about my physical appearance. It was all downhill until I reached 190lbs.The day I found that out I remember taking a long look in the mirror and telling myself "If you don’t like it, change it. Don’t hide it, don’t fake it, and don’t make excuses for it. Change it." I started to exercise consistently, and I ate healthier too. I cut out the candy and eventually started a wheat free diet. 

My journey is focused around building a better me, while being wheat free. Not just the physical, but the mental as well.  Through proper nutrition and staying active I have given myself the one thing I never thought I could, happiness.

Almost all of my creations are Gluten Free!!

Please feel free to recreate anything you see here, and don’t forget to hashtag #MindfulMeals and tag @jenxx4 on Instagram so I can see your healthy choices!


Tuna Filled Cucumber Cups


  • 1 thick cucumber (the thicker the bigger the cup)
  • 5 Cherry Tomatoes (finely sliced)
  • 1/3 cup of chopped orange/yellow peppers (combined)
  • 1 slice of purple onion
  • 1 ½ tablespoons of Hellmann’s mayonnaise
  • ½ can of chunk light tuna (you may use any tuna of your choice, 60g – 70g)


Cucumber Cups

  1. Take your cucumber and cut off the ends, each end that you cut off should be about 2inches long. You won’t need the middle portion for this meal so you can put it away.
  2. Take a spoon and scoop out the cucumber insides so that you’re left with cucumber cups.
  3. Cut off a tiny slice on the bottom just to ensure that the cups will stand. (do not take off a lot as the tuna might run through the bottom of the cup)


  1. Combine tomatoes, orange/yellow peppers, purple onion, mayonnaise, and tuna into a bowl.
  2. Spoon bowled ingredients into cucumber cups.
  3. Garnish cups as you like, and add fruit and veggies on the side to complete the meal.



Shrimp n Squash


Spaghetti Squash

  • ½ of a spaghetti squash
  • Olive oil
  • Seasoning (I used garlic powder, ginger, cumin, sea salt, and hot pepper flakes)


  • 300g package of shrimp (how much you decide to use will depend on the number of servings. I used the full package which gave me about 4 servings)
  • 1 medium tomato (chopped)
  • ¼ of an onion (finely chopped)
  • 1 tablespoon of basil (finely chopped)
  • Olive oil
  • Seasoning (I used garlic powder, sea salt, and hot pepper flakes)
  • 1 cup of spinach


Spaghetti Squash

  1. Take ½ of the spaghetti squash and scoop out the seeds
  2. Drizzle or spray lightly with olive oil
  3. Season to taste. (garlic powder, ginger, cumin, sea salt, and hot pepper flakes)
  4. Put in oven and bake for 30-40 minutes at 400F
  5. Put aside and let cool.


  1. Drizzle olive oil in a pan that is on medium heat.
  2. Add chopped tomatoes, onions, ad fresh basil.
  3. Season to taste. (garlic powder, sea salt, and hot pepper flakes)
  4. Add shrimp and allow to cook for about 4-5 minutes with some stirring. (you should be able to tell when its nearly done as the colour will change slightly)
  5. When you think the shrimp is done add spinach.
  6. Let spinach cook for about 30sec – 1 min then turn off stove.
  7. Use fork to peel away at cooled spaghetti squash (should look like noodles).

Put some spaghetti squash on a plate and share out your shrimp on top of it. Enjoy!


Salmon Topped Crackers


  • Brown rice crackers
  • Cream cheese of your choice
  • Packaged smoked salmon
  • Black pepper
  • Cherry tomatoes 


  1. Take a few brown rice crackers and lightly spread cream cheese on it.
  2. Take packaged smoked salmon and place a small slice on top
  3. Top each cracker with a cherry tomato that has been cut in half.
  4. Sprinkle some black pepper over top of the crackers.



Sweet Cod + Pineapple Slaw



  • 4oz filet of cod
  • 1 cup of spinach
  • Seasoning (sea salt, pepper, roasted garlic) 

Sweet Potato Mash

  • 3 medium, peeled sweet potatoes
  • ¼ almond milk
  • 1 tablespoon of butter
  • Seasoning

Pineapple Slaw

  • 1 cup of chopped pineapple
  • ¼ cup of finely chopped red + orange peppers
  • ½ cup of rinsed black beans (from a can)
  • 1/8 cup of finely chopped purple onion
  • Chopped cilantro and chives to taste


Sweet Potato Mash

  1. Dice sweet potatoes into 1inch cubes
  2. Boil until tender
  3. Drain hot water
  4. Add almond milk and butter to pot with sweet potatoes
  5. Add seasoning
  6. Mash until mixture is smooth 

Pineapple Slaw

  1. Add pineapple, peppers, onion, black beans, chives, and cilantro to bowl and stir.


  1. Heat fry pan with 1 tablespoon of olive oil (pan should be on medium heat)
  2. Season fish filet to taste
  3. Pan fry 3-4 minutes on each side
  4. Add spinach to pan and sauté for 1-2 minutes

Combine Sweet Potato Mash, Pineapple Slaw and Cod on a plate and Enjoy!