Simple Pumpkin Cinnamon Bun Pancakes! (GF)

Pumpkin Cinnamon Bun Pancakes


Cinnamon buns were served at a conference that I went to this week.  Sad times when you can’t partake in the delicious food that everyone is sharing!

To make up for it, hubby and I decided to have pancakes for breakfast this morning – not just any pancakes….pumpkin cinnamon bun pancakes!  Hooooo baby!

All I did was take a tested and true fluffy pancake recipe, swap out the flour for gluten free varieties, add in some pumpkin, spices and cubed cream cheese and VOILA!

These “cinnamon buns” are done in 30 minutes instead of trying to mess around with gloopy gluten free cinnamon dough….trust me it’s that would not be a nice way to start your Saturday.  We were super impressed how fluffy and delicious these turned out!

Ingredients (about 1 dozen pancakes):

– 1 1/2 cup all-purpose gluten free flour blend (use 1/4 cup garbanzo bean/chickpea flour)

– 1/4 cup ground flax

– 3 1/2 tsp baking powder

– 1 tbsp sugar or maple syrup

– Spice blend (2 tsp cinnamon, 1/2 tsp nutmeg, 1/4 tsp ground ginger)

– 3 tbsp melted butter or alternative

– 1 1/4 cups milk of your choice

– 1/3 cup pureed pumpkin

– 1 egg

– 1 tsp vanilla extract

– 1/2 cup diced cream cheese (optional)


1. Mix together dry ingredients in a large bowl.

2. Whisk together the liquid ingredients in a small bowl.  Add in the liquid ingredients into the dry one until just combined.

3. Add 1/4 cup of batter for each pancake to a preheated pan or griddle and sprinkle on some cubed cream cheese. Cook until browned on each side!


Québécois-Style Pea Soup

Tabitha: I have had a bag of split peas on my shelf for a year. Finally I was inspired to use it when I got into a discussion about how canned pea soup doesn’t seem to taste good anymore when our taste buds are used to cooking from scratch.

Peas are a legume, which simply means edible seeds. Legumes, also called pulses are all great sources of protein and fibre. They are also a low glycemic index food.

Here is my recipe for pea soup (based off

1 lb (454 g) ham, diced
2 carrots, diced
2 ribs celery, diced
1 onion, diced
2 cloves garlic, minced
1-3/4 cups (425 mL) dried yellow split peas
2 bay leaves
1 tsp (5 mL) dried thyme
1 dried chili pepper
3/4 tsp (4 mL) salt
1/4 tsp (1 mL) pepper
Enough water to cover ingredients

1. Trim off and discard skin from ham, dice.
2. Chop vegetables and add all ingredients to your slow cooker.
3. Cook on low 8 hours. Serve!

So simple! So delicious! Tastes even better the second day.

Light and fluffy pumpkin muffins (Gluten free)


I’ve been on the prowl for a nutritious and TASTY muffin recipe for a while…in gluten free form that is.  The problem is that all the light and fluffy ones are filled with refined white flours and all the whole grain-nutrient-dense muffins are dense like a rock and dry, dry, dry. I needed to find something in between.

I used an old muffin recipe that uses half oatmeal and half flour (swapped that out for a gf blend), added some ground flax and then threw in some pureed pumpkin from my freezer. I was surprised how much of a difference the pumpkin made to the end product!  It was moist, fluffy, tasty and still fresh the next day in my lunch!  I feel good about this recipe because, although it does include some refined flour, I’ve amped up the fibre by including whole brown rice and sorghum flour, ground flaxseed and pumpkin.  Also nutrition benefits include low amounts of added sugars and the use of liquid oil.


Dry bowl:

– 1 cup quick cooking oats (certified wheat free)

– 1 cup gluten free flour mixture (I use a mixture of brown and white rice flour, sorghum flour, tapioca starch and xanthan gum) (see my recipe at the bottom)

– 1/4 cup ground flax

– 1/4 cup sugar

– 1 tbsp baking powder

– 1 tsp cinnamon plus more on top

– Dash of salt

Wet bowl:

– 1 cup milk of your choice (I used coconut)

– 1 egg, beaten

– 1/2 cup pureed pumpkin

– 3 tbsp oil

– 1 tsp vanilla extract


1. Mix together dry ingredients in a large bowl.

2. Whisk together the wet ingredients in a separate bowl.

3. Preheat oven to 400F.  Line 12 muffin cups with paper liners.

4. Add the wet ingredients to the dry ingredients and mix only until just moistened.

5. Using a ice cream scoop or measuring cup evenly divide batter among the muffin cups. Bake in preheated oven for about 12 minutes or until a knife inserted comes out clean.

Store in the fridge!  Enjoy!

The gluten free flour that I used was equal parts brown rice flour, white rice flour, sorghum flour and tapioca starch with some xanthan gum added.  I made a giant batch (make sure to mix it really well with a whisk and store in a 5 L jar or container)

  • 1 Bag (24 oz or 4.25 Cups) Brown Rice Flour
  • 1 Bag (24 oz or 4.25 Cups) White Rice Flour
  • 1 Bag (24 oz or 4.25 Cups) Sorghum Flour
  • 1 Bag (20 oz or 4.5 Cups) Tapioca Flour (aka Tapioca Starch)
  • 2½ TBSP (0.8 oz) Xanthan gum

Overnight Oat & Kefir Parfait

Overnight oats are becoming a hot items these days and it’s easy to see why.  Quick, easy, delicious.  This recipe can easily be made in a mason jar or container to take on the go.  Assemble it the night before or even make enough for the entire week ahead of time.

Overnight Kefir and Oat Parfait

I also bought kefir the other day!  Kefir is a fermented milk drink like a thin yogurt that originates from eastern Europe.  I’ve always wanted to try it because it’s full of probiotics which are happy bacteria that love your gut and do a whole bunch of wonderful things for you!  Also good news for those with poor lactose tolerance, the fermentation of the milk breaks down a lot of the lactose so you may be able to tolerate it better than a glass of milk.

Ingredients (Adapt amount to suit your appetite)

1/3 cup Quick oats, certified wheat free if needed

2-3 tbsp Seeds (I used about 1 tbsp each ground flax, chia and hemp hearts)

1/2 cup Plain kefir or yogurt

1/2 cup Frozen or fresh berries or fruit

1 tsp Maple syrup, optional


Layer ingredients into bowl or container, mix it up a little.

Cover and it will soften overnight in the fridge.  Enjoy!

Gluten Free Pizza Pops

Gluten Free Pizza Pops

There is nothing that gives me more pleasure than re-creating a food industry product in my own kitchen and making it even better.  TAKE THIS PILSBURY!  I made these yesterday after I found this simple dough recipe off of  Flour and sour cream!  That’s it!  The fat from the sour cream makes the pizza pops, crispy, flaky and tender….plus the dough isn’t sticky and impossible to work with like normal.  A pleasant surprise!

What’s in an actual Pizza Pop?

Enriched wheat flour, water, pizza topping (water, palm oil, rennet casein, modified potato starch, flavour, salt, sodium aluminum phosphate, sodium phosphate, lactic acid, colour, may contain corn starch, milk ingredient, sodium citrate, potassium chloride, modified coconut oil, sorbic acid), canola oil, cooked pepperoni, tomato paste, sugar, green sweet peppers, mushrooms, salt, modified corn starch, baking soda, sodium aluminum phosphate, sodium stearoyl-2-lactylate, methlycellulose, spices, monocalcium phosphate, hydrogenated soybean oil, citric acid, malic acid, potassium sorbate, garlic extract, onion extract, corn starch.


Ingredients (Makes 12 pizza pops)

3 cups gluten free flour mixture (or 2 cup rice flour and 1 cup corn starch)

1 cup sour cream (14%)

1/2 can tomato paste + 1/2 can water

1 tsp each basil and oregano

1 cup shredded cheese

1/2 cup diced pepperoni

1 cup shredded bell peppers


1. Mix together flour and sour cream in a bowl.  You may have to use your hands to combine it well, add another tbsp or two of sour cream (or water) if needed.  The dough should be like a dry play dough consistency.  Cover and let it rest/hydrate in the fridge for about 30 minutes while you prep the remaining ingredients.


2. In a small bowl, blend together tomato paste, water and spices until smooth. Shred cheese and peppers.  Dice or thinly slice pepperoni or whatever ingredients you want to include in the pizza pops.

3. Take about 1/3 of the dough and work it a few times in your hands. Roll it out between two sheets of parchment paper with a rolling pin until very thin. Using a large rimmed cup, cut out circles.

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4. Place about 1 teaspoon of sauce in the middle of one circle.  Add toppings in the middle making sure about 1 cm of the edges remain clear.  Place another circle on top of the toppings and press edges together to seal them.


5. Repeat with remaining dough and filling.  Place on parchment paper and pierce each pizza pop with a fork to allow steam to escape.

6. Preheat oven to 425F.  Bake for about 10 minutes or until golden brown.

I haven’t had a chance to see if they will do well in the freezer and reheated (that would imply leftovers).  I would guess if you heat them from frozen in the oven they would be delicious!


Quick and Easy Drop Biscuits (GF or regular)

Gluten Free Biscuits

Need a quick family dinner?  This is a fabulous side dish for a hearty soup or stew on a cold, chilly day. Make your soup the night before or have it cooking in your slow cooker while you are out for the day.  Have the dry ingredients pre-measured in a bowl for when you get home and supper’s on the table with 5 minutes of prep and 20 minutes of baking time!

It’s quick, simple, easy and can be dressed up in many different ways.  Like herbs?  Throw in some thyme and rosemary!  Like cheese?  Add some sharp cheddar!  Like them plain?  Add some homemade jam or honey at the table!


– 2 cups gluten free flour mixture (homemade or prepackaged like Cup 4 Cup, Bob’s Red Mill)


– 1 cup EACH whole wheat and white flour

– 2-3 tbsp ground flaxseed (optional)

– 1 tbsp baking powder

– 1/2 tsp salt

– 1/3 cup cold butter or dairy free alternative like Earth Balance/Vegan Becel

– 1 cup milk or milk alternative

Add in flavourant of your choice (optional) – garlic powder, herbs, shredded cheese, etc



1. Preheat oven to 400F and line a large baking sheet with parchment paper.

2. Mix together dry ingredients in a medium sized bowl.

3. Add butter/margarine and mix with a pastry blender or two knives until butter is pea-sized.

4. Add milk and stir only until just moistened. Use a cookie scoop or spoons to drop onto baking sheet.

5. Bake for about 15-20 minutes or until golden brown.

Makes about 12 biscuits