The Benefits of Collagen | Gut Health, Skin, Hair and Joints

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There has been an increase in awareness and popularity with taking collagen supplements over recent years. Claims have been made that it can help with skin’s youthful appearance, increased bone density and decreased joint pain, along with other claims such as helping to heal your gut lining. For all of these reasons, it’s no surprise that collagen has become a widely sought-after ingredient in the wellness and beauty communities. But collagen’s efficacy is still pretty up in the air. Here’s what we know.

What Is Collagen?

Collagen is one of the most abundant proteins found in the body. “Its fiber-like structure is used to make connective tissue. Like the name implies, this type of tissue connects other tissues and is a major component of bone, skin, muscles, tendons, and cartilage. It helps to make tissues strong and resilient, able to withstand stretching.”1 As we age we naturally start to reduce our collagen production. This means that our bodies are not able to replace the collagen we are losing as quickly as it is breaking down. Starting in our 20s about 1 percent of our collagen production breaks down each year. External factors such as cigarette smoking (inhaling or second hand smoke), extended sun exposure, pollution, excess alcohol, lack of sleep and exercise increases the breakdown of collagen.

Collagen As A Supplement

The first appearance of collagen was as an ingredient in serums and creams. However, this topical application is not backed by science as collagen itself is not found on the skin’s surface but deep in the layers of the skin. The fibers in collagen are too large to penetrate through the skin’s layers, the same evidence goes for the shorter chains of collagen called peptides. So I wouldn’t suggest buying anything that claims the collagen in their creams will help with signs of aging.

Oral collagen on the other hand, in the form of pills, powders, and certain foods is starting to show some scientific evidence that it can be effectively absorbed by the body. As long as it is not the natural molecule of collagen. It needs to be broken down into smaller peptides as they can easily pass through our gut barrier and into our bloodstream. In theory the body can use the collagen peptides in areas that need repair the most.

Look out for collagen peptides or hydrolyzed collagen, as these are the two forms of broken down collagen that can be easily absorbed by the body. Collagen supplements contain amino acids which are the building blocks of protein. As additional nutrients, some supplements may also contain vitamin c, biotin or zinc. Also look out for any companies claiming their collagen as “plant based” as there is only animal based collagen to date, so this product will not contain any collagen. However, you can consume supplements that contain the primary amino acids that are involved in collagen synthesis – glycine, lycine, and proline.

What Does The Science Say? Does It Work?

The research is showing that taking collagen for many months can help with signs of aging on your skin, improve the health of your gut lining, and even increase the density in bone that are weakened naturally by age. However, most of the research being done is by companies who directly sell collagen themselves – so the information may be biased.

“Most research on collagen supplements is related to joint and skin health. Human studies are lacking but some randomized controlled trials have found that collagen supplements improve skin elasticity. [3,4] Other trials have found that the supplements can improve joint mobility and decrease joint pain such as with osteoarthritis or in athletes. [5] Collagen comprises about 60% of cartilage, a very firm tissue that surrounds bones and cushions them from the shock of high-impact movements; so a breakdown in collagen could lead to a loss of cartilage and joint problems.” 1

The scientific proof on collagen is starting to rise, and more and more research is being done to prove it’s benefits. The great news is all research that has been done has not been showing any negative side effects of taking collagen as a supplement. 1

There are more and more people starting to share their own personal experiences with taking the collagen supplement and the benefits they are experiencing from it. But do keep in mind, if you are going to give it a try, you need to take it every day for at least 1-3 months before you can really see and feel the benefits of it.

How Much Do You Need For It To Be Effective?

As of right now, health authorities have not provided any guidelines for how much collagen to take in a day. This will all depend on what type of collagen you are consuming. There are three types of collagen: hydrolyzed collagen, undenatured collagen, and gelatin.

Hydrolyzed Collagen

This type of collagen is derived from cattle, marine, poultry, pigs and other animal sources and has been broken down into a more digestible and easier to absorb peptide particle. It is the most common form of collagen supplement as it is in powder or capsule form and can be added to smoothies, hot and cold drinks, soups, baked goods and other forms of food.

A 2019 study has found that taking anywhere from 2.5-15g of collagen a day may be safe and effective.

2.5g per day: could benefit joint pain, skin health, and hydration 11, 12, 13
5g per day: can improve bone density 14, 15
15g per day: can help with muscle mass and body composition 16, 17

Undenatured Collagen

This is raw collagen derived from chicken cartilage, some human studies have suggested that taking daily doses of 10–40 mg of undenatured collagen per day may improve joint health. 18, 19

Gelatin

As all collagen is, this is derived from animal sources and is a form of cooked collagen. This type of collagen is not really sold as a supplement as it’s usually used as an ingredient in gelatinous desserts or foods. There is limited research showing daily serving sizes for gelatin, so it is best to refer to the packaging for the products recommended serving size.

Can you eat too much collagen?

It seems as of right now that collagen is a relatively safe product to consume without any side effects. However, always refer to the product packaging for recommended doses of that particular collagen as there has been reports of feeling overly full, unpleasant taste, and other stomach complaints. 20

Where Can Collagen Be Found?

Collagen is a type of protein and it can be found in your muscles, bones, ligaments, tendons, blood vessels, organs, skin, intestinal lining and other connective tissues. You can see why it is such an important component in our bodies as it helps to make tissues strong and resilient.

In food, naturally collagen is only found in animal flesh like meat and fish that contains connective tissue. However, there is a variety of both animal and plant foods that contain materials to help our bodies natural collagen production.

You can find easily digested forms of collagen in meat and seafood, supplements and even bone broth.

Lifestyle Habits That Can Help Collagen Production

Along with a well-balanced diet, here are some healthy habits that may help with protecting the collagen production in your body.

Reduce Stress: Chronically high cortisol levels in the body can decrease the production levels of collagen naturally in the body. So start mindful practices like meditation and breathing techniques to decrease the amount of stress you may have in your life.

Get A Good Amount Of Sleep: Among many other factors, sleep is extremely important for the human body. But not just any sleep, aiming for 7-9 hours a night of adequate sleep will help with many daily functions in the body.

Stop Smoking: There are many health concerns that we are aware of when it comes to a habit like smoking. But this also includes trying to avoid secondhand smoke whenever you can.

No Excessive Time In The Sun: Now this does not mean hiding from the sun. The sun provides the vital vitamin D that we need for many functions in the body including the immune system. So aim to get 10-20 min of daily direct sunlight 3-4 times a week, but the rest of the time be sure to use sunscreen or cover up with layers and hats.

Exercise Regularly: Exercise is hugely beneficial in so many ways, but some studies have found that exercise can slow down cell activity involved with aging.2

What Are The Benefits Of Collagen?

Helps with gut health

Collagen can play a key role in helping with the repair and strengthening of the gut lining in our digestive tract. This is due to the amino acids it contains, glycine and glutamine. There is research coming out showing the benefits of collagen on the gut and specifically leaky gut. However, do keep in mind all of the research as of right now is all based on animals, there has not been much if at all any human research on this subject.

Although this being said, a research paper published in 2017 has shown that among IBD patients, there was an imbalance between the formation and breakdown of collagen fibres, and this was connected to inflammation. An older study from 2003 showed that IBD patients do have a decreased amount of type 4 collagen. As we know, collagen is a part of connective tissue, and this makes up our colon and GI tract. Therefore, increasing your levels of collagen may be a supportive environment for your body to heal.

Even though there has not been much human research being done on collagen and its effects on the gut, there has been recent human research of l-glutamine on gut health! Since collagen contains glutamine, this could be a step in the right direction. It can help with inflammation, “Several lines of evidence indicate that glutamine has an anti-inflammatory property by influencing a number of inflammatory signalling pathways.”3 As promising as this is, more human research needs to be done to know its full potential.

It can help with what is naturally lost through aging

Your body starts to produce less collagen as we age starting in our twenties, and collagen peptides added to your diet may serve to replace what your body begins to lack as you age, and support your overall health.

Collagen is a good source of protein and is easily digestible

For some people digesting proteins like chicken or beef can cause digestive upset and may be hard on their body. Collagen supplements are hydrolyzed, meaning the collagen is broken down. This means that collagen supplements may potentially be a more comfortable way for your body to digest protein. The process of hydrolyzing also means that the collagen supplement can be easily dissolvable in water which then can be added to everyday foods like water or smoothies.

Collagen may help with skin’s signs of aging

This is by far the most researched when it comes to the benefits of collagen. In a 2019 systemic review, researchers analyzed 11 randomized, placebo-controlled studies of more than 800 patients who took up to 10 grams (g) per day of collagen with the goal of improving skin health. The results? “Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.”6

Collagen may help to decrease joint aches and pains

There is no doubt that when you have joint pain, exercise becomes a much harder habit to follow. A study from 2017 found that athletes with knee pain who took 5 g of collagen peptides daily for 12 weeks had less joint pain during exercise compared with a placebo group. Oral collagen may support cartilage repair and may also have an anti-inflammatory effect.

Final Thoughts

Whether you decide to start taking collagen or not, don’t forget to also work on other collagen-depleting factors such as sleep, smoking, pollution, stress and exercise as mentioned in this blog post. Taking a supplement is exactly as the name suggests, you supplement with everyday lifestyle changes. Be diligent with quality control and do your research into the company you are sourcing your collagen from. Check to make sure the company is doing their part to source good quality collagen and following safe practices in how they manufacture their products. Also, be sure to follow the supplement’s recommended dietary requirements (RDA) to be sure you are not taking too much of it a day. Any supplement in high quantities over the RDA is not good for anyone, always follow the package directions when consuming supplements.

A Collagen Product I Recommend:

After my diagnosis of celiac disease I decided to try taking collagen to help the healing of my gut lining. Along with following a gluten free diet, I found taking collagen helped to improve my bowel movements, bloating, inflammation in the gut and in my joints and helped my hair and nails grow back stronger along with helping to heal the rashes I had on my skin.

Was it the gluten free diet or taking collagen that helped? I believe it was both, as I stopped taking collagen for a few years and recently just started taking it again. After a few days of taking it I’m starting to see a few improvements in my overall health again.

I am a proud affiliate with the Canadian company Organika, and I stand by their products as they are high quality, follow industry leading practices, they are backed by researched nutrition, mindful crafting and they really source out the best quality ingredients for their products.

They have won awards for Canada’s #1 collagen for a reason.

Follow this link to look through their wide selection of collagen to find the one that is right for you and be sure to use my code LEWSLIFE25 for 25% off site wide!

Please Keep This Disclaimer in Mind:

Articles are for educational purposes only and are not intended to diagnose, treat, cure or prevent diseases. We cannot and do not provide medical advice or specific advice on products related to treatments of a disease or illness.

You must not rely on the information on our website as an alternative to medical advice from your doctor or other professional healthcare providers.

You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information on our website.

It is your responsibility to consult with your professional health care providers before starting any diet changes, exercise or supplementation program, and before taking; varying the dosage and / or ceasing to take any medication.

We do not collect any personal information or store cookies.  You can turn off cookies on your web browsers.

References:

Collagen

2) https://onlinelibrary.wiley.com/doi/full/10.1111/acel.12341

3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454963/

4) https://www.sciencedirect.com/science/article/pii/S1756464620305028

5) https://pubmed.ncbi.nlm.nih.gov/28174772/

6) https://jddonline.com/articles/oral-collagen-supplementation-a-systematic-review-of-dermatological-applications-S1545961619P0009X/

7) https://cdnsciencepub.com/doi/10.1139/apnm-2016-0390#.X0v7bNNKjlw

8) https://onlinelibrary.wiley.com/doi/full/10.1111/apt.14092

9) https://pubmed.ncbi.nlm.nih.gov/14600124/

10) https://pubmed.ncbi.nlm.nih.gov/31096622/

11) https://pubmed.ncbi.nlm.nih.gov/31627309/

12) https://pubmed.ncbi.nlm.nih.gov/24401291/

13) https://pubmed.ncbi.nlm.nih.gov/22486722/

14) https://pubmed.ncbi.nlm.nih.gov/25314004/

15) https://pubmed.ncbi.nlm.nih.gov/29337906/

16) https://pubmed.ncbi.nlm.nih.gov/26353786/

17) https://pubmed.ncbi.nlm.nih.gov/31010031/

18) https://pubmed.ncbi.nlm.nih.gov/24153020/

19) https://pubmed.ncbi.nlm.nih.gov/19847319/

20) https://pubmed.ncbi.nlm.nih.gov/22521757/

The Best Gluten-Free Places To Eat In Penticton | Celiac Friendly

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Penticton is a fantastic small town full of outside adventure, wine touring, water sports, winter sports, mountain hiking and biking among many other amenities! It also has a few places to eat that are celiac safe within Penticton and just outside of it as well! Be sure to check the list of places below out if you are looking for gluten-free delicious eats made for someone with celiac disease or gluten intolerance!

Restaurants

Wild Scallion

Picture from my IG account of the Fiesta Bowl


The first restaurant on the list is one of my go-to restaurants as EVERYTHING in the restaurant is gluten-free. They have vegan and vegetarian options but you can also add chicken to most meals as well if you prefer, or add and subtract from plates depending on your food preferences. Everything is fresh and made with wholesome ingredients. As a celiac, I have never had any issues with cross-contamination or a flare-up of symptoms after eating at this restaurant.

My personal favourites:

Fiesta Bowl: Jam-packed with veg, beans, and flavour. I LOVE this bowl, as your mouth is exploding with different textures and flavours. You can easily add Teriyaki chicken to your bowl as well, as this is what I personally do.
Pad Thai: Another classic and great option, the peanut sauce is so good! I also add chicken to this plate as well for more protein.
Vegan Alfredo: Super creamy without the “cream.” Jam-packed with mushrooms, so if you do not like mushrooms you can substitute for chicken.
Salad Rolls: A nice easy and light meal for those who are not needing a bigger plate of food. The peanut sauce that comes with this plate is what I’m always craving from this restaurant (I’m pretty sure it’s the same sauce found on the pad thai). They are light and fresh and like everything else you can add chicken to the rolls if you find fit.
Peanut Butter Chocolate Hazelnut Square: UNREAL, so good especially if you really like the combination of chocolate and peanut butter!

I honestly feel like all of their meals are fantastic, but I have a hard time moving away from one of the 5 mentioned above as I’m always craving them. However, I have heard from friends that their curries are also wonderful.

All of the choices at Wild Scallion are super filling and can sometimes be good for 2-3 meals unless you are starving…then eat the whole plate, I’m not judging.

**I’ve just been informed that this restaurant will be under new ownership, I’m pretty sure they said they will be keeping it all gluten-free – be sure to ask when you get there :)** Notified Feb 2022.

The full menu can be found here.

Photo from my IG account of some of my favourite treats

Gratify


This restaurant is fully gluten-free and vegan. It has raw dessert options and has just started offering take and bake pizzas, wraps, cold and hot drinks, smoothies, and vegan ice cream. I cannot recommend this restaurant enough to anyone looking for gluten-free, dairy-free, vegan, and refined sugar-free wholesome food. Everything made with oats is made with gluten-free oats, as I went in and explained to them how celiacs cannot eat regular oats. The next day after our conversation they made the switch to gluten-free oats! Thank you for always listening and making the switch!

My personal favourites:

Peanut Butter Cups: Absolutely delicious, just the right amount of peanut butter to chocolate. The ingredients are Cocoa, Maple Syrup, Coconut Oil, Vanilla Extract, Natural Peanut Butter, Oats (certified GF), Coconut Sugar ($2.50 or 2 for $4.50).
Salted Caramel Pecan Bar: This one is like a turtle chocolate piece but in bar form and without the chocolate. The ingredients are Oat Flour, Pecans, Dates, Coconut Milk, Coconut Oil, Coconut Sugar, Pink Himalayan Salt, Vanilla Extract, Maple Syrup, Water ($3.59).
Nanaimo Bar (coffee): A lovely twist on the original Nanaimo bar as they add coffee, and I’m not a coffee fan, but it is perfect in this bar! They also have the original Nanaimo bar as well which is just as equally delicious. The ingredients are Almonds, Shredded Coconut, Cocoa, Dates, Cashews, Coconut Oil, Maple Syrup, Coconut Sugar, Ground Coffee (Seis Cielo Coffee Roaster), Pink Himalayan Salt, Vanilla Extract ($4.75).
Cheesecake by the slice: Any of their cheesecakes are divine! I have not found one yet that I did not like, you cannot go wrong with any flavour that you get.
Soft Taco: If you are looking for a flavourful and light lunch, their wrap and soup combo are just for you! I personally really like the soft taco wrap, but all of them are a great choice. The soft taco is a gluten-free wrap, black bean spread & spinach, tangy taco “meat”, queso sauce, and pico de gallo – $9.95  (Small Soup Combo: $13.00, Medium Soup Combo: $14.75).
Take and Bake Pizza’s: This is a newer product at their location and I could not be happier! There is finally a good-sized pizza with a lot of toppings to take home for the celiacs in the community. I personally love how filling each piece is and how the toppings are basically overflowing off the pizzas. My personal favourite of the pizzas so far is the Mexican.

Gratify is a fantastic location for all things gluten-free and vegan. The owners are lovely as can be and it’s a fantastic local shop to check out!

Click here for their menu. And here for their website.

Photo is from my IG account of some of my favourite treats from Blissful Belly

Blissful Belly


This is a celiac-safe, gluten, dairy, and egg-free facility! The owner is celiac herself so you know every product in her shop will for sure be safe for anyone with celiac disease. They also have some products that are made without nuts in case there may be a nut allergy. I cannot explain enough how much I love this little bakeshop! The owner, Victoria, is an absolute gem and super friendly to speak with. She has a background as a whole food nutritionist so you know the food had some thought put into it.

My personal favourites:

“Just-Add-Water” Baking Mixes: All of the mixes are delicious and super convenient for the days that you want to bake something up but you may not have all of the ingredients or you may be short of time. There are six mixes and you cannot go wrong with either one. She has Mocha Fudge Brownie Mix, Chocolate Chip Granola Cookie Mix, Chipotle Apple Cornbread Mix, Onion & Garlic Biscuit Mix, Gingerbread Scone/Cookie Mix (Seasonal), and Buckwheat Cinnamon Pancake/Waffle Mix.
Fresh Bake Shop Items: All her treats are delicious and are baked in-house with local and organic ingredients. You can have the choice from Biscotti Bites – Maple Ginger, Maple Walnut, Maple Chocolate, Macaroons – Lemon Maple, Cherry Lavender, Mocha Nib, Trail Bars – Peanut Butter Date and Cranberry Chocolate – 2/pkg, Cherry Date Oat Bars – 2/pkg, and Fudge Brownie – Turtle Caramel Pecan and Maple Walnut 2/pkg. I personally love her fudge brownie, peanut butter bars and cherry date oat bars.

This is definitely a shop you’ll want to check out and grab snacks for on the road or in your own home baking. She even has teas & hot cocao mixes! She sells her products in her Penticton shop but also has an online store where she will ship products across Canada.

You can find her website here. And menu and shop here.

This photo is from The Kitchen’s IG account

The Kitchen


This restaurant can be found at Da Silva Winery and is open from May 1 – Mid October, as they are only open seasonally, and open for lunch and dinner service Monday to Saturday. However, when they do open up, it’s one of the happiest days as this restaurant is beyond delicious. They have Portuguese tapas with a Mexican flare. I absolutely love this restaurant when I want to have multiple plates of food and cannot make up my mind. The tapas are smaller servings but they are jam-packed with flavour, and the best part is you leave the restaurant feeling satisfied but not overfull. If you are in Penticton I cannot recommend this restaurant enough, but be sure to call ahead and make a reservation as they book up fast!

My personal favourites:

Pork Belly Slow Braised In Port And Brandy: Extremely tender meat, and unreal flavouring.
Duck Leg Confit With Amarena Cherry Gastric: I never thought I would say that duck is good, but this was my first time trying it and I have to say, it was absolutely delicious!
Roasted Cauliflower, Dusted With Parmesan Cheese: I wanted to order this twice because of how good it was.

You really cannot go wrong with anything you choose off their menu as they have meat, seafood and vegetarian sections. You will also be dining with an amazing view of the winery and surrounding Penticton landscape. The restaurant is 99% gluten-free, the only reason it’s not 100% is due to the bread served before the meals arrive. However, when I told them I was celiac they assured me the chef cleaned down the preparation areas to be sure I did not get exposed. What are you waiting for? Book a reservation and experience The Kitchen for yourself!

Their website can be found here and their menu can be found here.

Ice cream sandwich
Burger

Poplar Grove


This is another restaurant at a winery in Penticton. It is a fancier restaurant, with an epic view and great staff and honestly even better food. I have personally eaten here a handful of times and every time I have had no reactions and the food I ate, I was craving more of. They do have gluten in their kitchen but they do work hard to decrease the amount of cross-contamination. I would just mention to the server that you have celiac disease and inform the chef.

My personal favourites:

I believe they change their menu every once in a while so just know that it may be different when you go.

Beef Burger: I had this for lunch one day and they gave me a lettuce wrap to eat it with. It seems like a simple option on a menu, but it was delicious!
Ice cream sandwich: UNREAL. It’s made with ice cream and the “sandwich” part is chocolate and puffed rice.
Risotto: I believe they special made this for me as they didn’t have anything on the dinner menu that was for sure gluten-free at the time. But I remember this dish being absolutely delicious!

If you want to go to Poplar Grove, be sure to call ahead and make a reservation as they book up FAST.

Lunch Menu | Dinner Menu | Website

This picture is from their website of the Dolmathes Avgolemono

Theo’s

An amazing wholesome family-run Greek restaurant. This is one of my go-to restaurants in Penticton all year round. If you are craving or just want to try authentic Greek food, this is definitely the place for you! They have a specialty vegetarian menu along with a gluten-free menu as well. Don’t quote me on this, but I’m pretty sure one of the owner’s family members has celiac disease so they usually take extra care. When I have gone in to eat at the restaurant I have never had any issues, however, I did have one time with take-out that I didn’t feel too great after eating their food. So I would suggest going to eat in person instead of take-out if you are celiac. I’ve never had an issue when I have gone into the restaurant itself to eat.

My personal favourites:

Mediterranean Ribs: This is my go-to meal at Theo’s. You get a decent-sized rack of ribs with delicious herbs and spices on them cooked to perfection. Charbroiled pork back ribs glazed with oregano, lemon juice and fresh garlic. There is also a side of rice, veg and the best lemon potatoes.
Rack of Lamb: This is the next plate I go for. A fantastic cut of lamb with the best flavours. New Zeland rack of lamb crusted with Greek Vlahotiri cheese and baked in the oven with fresh herbs and a little garlic. It is also paired with rice, veg and lemon potatoes.
Dolmathes Avgolemono: If you are in the mood for an appetizer, guys, you need to get these. I crave these, it is hot stuffed grape leaves filled with rice and ground beef, fresh herbs and topped with a creamy avgolemono sauce. Also available as Vegan.
Souvlaki: A delicious lighter dinner or lunch. Undoubtedly the most famous Greek dish, bite-size pieces of beef, chicken or pork are seasoned in olive oil, salt, pepper, garlic and oregano then skewered with onion and green peppers and grilled to suit your taste. Also paired with veg, rice and lemon potatoes.
Moussaka: A classic Greek entree and a house favourite of Theo’s guests since 1976. Alternate layers of sliced roasted eggplant, potatoes, zucchini and ground beef spiced with cinnamon and herbs.  The topping itself, created by Mary Theodosakis, features Béchamel sauce enhanced with nutmeg and other distinctive islands of Crete spices. **BE SURE TO ASK FOR THIS TO BE GLUTEN-FREE IF CELIAC**
Ice Cream: They also have the best inhouse made ice cream that can be dairy-free if needed.

The lamb shoulder is unreal, however, I ate that one before I knew I was celiac and unfortunately it is NOT gluten-free. If you cannot tell from the list of my favourites above, I’ve gone and continue to go to this restaurant a lot. It’s by far a Penticton favourite, so be sure to call ahead for take-out (as they will only do it to a certain time), and if you want any reservations.

Website and Menu

The picture is taken from my IG stories of the GF fish and chips

Ships A-Hoy

This restaurant is not in Penticton, but I had to add it to the list. If you are looking for the BEST gluten-free fish and chips, you’ll want to drive out to Peachland. The owner’s daughter has celiac disease, so she has separate fryers and sections of her kitchen for gluten-free and non-gluten-free. I have NEVER had any issues eating at this restaurant and the fish and chips are honestly unreal.

Along with fish and chips, they also have ice cream and gluten-free waffle cones to boot!

Website

The high tea closest is gluten-free and the one furthest is not
A glimpse of the atmosphere here

Neverland Tea Cottage

If you are wanting to have gluten-free high tea, head on out to Naramata! I could not explain to you how excited I was to see a gluten-free high tea. Just be sure to call ahead and inform them that you are celiac and need the food to be prepared away from gluten in the kitchen. It’s a lovely restaurant with a stunning atmosphere, great tea, and delicious treats. They also have other food choices than high tea.

Website | Menu

If you are coming into Penticton and are celiac, be sure to check out the restaurants mentioned above!

Pumpkin Pie Filling | Vegan & Gluten Free

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If you already have a pie crust to use and you just need the filling for your delicious pumpkin pie, here it is!

Ingredients:

3 cups Pumpkin Puree (I used the full can of E.D. Smith, 796 mL)
1/4 – 1/2 cup Maple Syrup (depending on how sweet you like your pumpkin pie – adjust to your liking)
1/4 cup Coconut Sugar
1/3 cup Almond Milk (I used the unsweetened kind)
1 TBSP Coconut Oil
3 TBSP Arrowroot Starch
2 tsp Pumpkin Pie Spice
Pinch of salt

Optional:

Coconut Whipped Cream

An easy way of making it is simply by taking a can of coconut milk and chill it for a few hours. Then take out the solid coconut milk from the top and place it into a bowl and add as much maple syrup as you’d like to your sweetness levels. I used about 5-6 TBSP. Then use an electric hand mixer and mix it until small peaks form in the cream. Chill and add to the top of your pie!

Directions for the Pie Filling:

  1. Preheat oven to 350 F.
  2. Place all of the above ingredients into a food processor, then mix the ingredients together until smooth. You may need to scrape down the sides to get it all in.
  3. Put the pumpkin pie filling into your pie shell being sure to not over fill it. This recipe should fit a regular sized pie shell perfectly.
  4. Now it’s time to bake your pie! Place it in the oven for 60-65 min or until the top of the pie is golden brown.

Enjoy!

Coconut Curry | Gluten Free, Dairy Free, Vegan

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Looking for a quick and easy curry to make that tastes almost like a massaman curry? This is for you!

Ingredients

2 TBS Olive Oil
2 tsp Cumin Seeds
2 tsp Coriander Seeds
1 tsp Tumeric
1 tsp Coconut Sugar
1 TBS Almond Butter
2 tsp Red Thai Curry Paste
3 Garlic Cloves
1 Onion (medium sized)
1 Thumb Size Piece of Ginger
8-10 Button Mushrooms
4 small Bok Choy
1 x 400ml can Coconut Milk
1 x 540ml can White Kidney Beans
1/2 cup Vegetable Broth
Salt and Pepper to taste
1 cup Brown Rice

Directions

  1. Start cooking your rice as per instructions on the package.
  2. Put the olive oil into the pot and turn your stove top to medium heat.
  3. Once the pot is warm, add all of the spices including: cumin, coriander, and tumeric. Once the cumin and coriander seeds start to pop, add in the onion, garlic, ginger and coconut sugar.
  4. Let the ingredients cook until the onions become translucent. Once this happens add in the almond butter and red Thai curry paste. Cook for 3 more minutes.
  5. Now add in the chopped up mushrooms and bok choy. Cook for another 3-5 min.
  6. Add the coconut milk, kidney beans and vegetable broth and cook on high until it starts to boil.
  7. Once the curry has started to boil, turn the heat off and add to cooked rice of choice.

Suggestions: as with any cooking, add a bit of salt with every step to help with increasing the flavour of the dish.

If you give this one a try, please do leave a comment below and let me know what you think!

LEW xoxo

Keto Chocolate Avocado Mousse | Gluten and Dairy Free

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This mousse is fantastic on a cake or eaten on it’s own. Made with simple ingredients and this one is made keto style.

Ingredients:

3 Avocado
2×1/4 Cup Cacao Powder
4 TBS Toasted Coconut Milk or any plant based milk
1 tsp Vanilla Extract
8-10 TBS Monk Fruit (add more if you want it sweeter)
Pinch of Salt

Directions:

  1. Place all ingredients into a food processor and blend until smooth.
  2. If you do not have a food processor, use a bowl and fork to smash the avocado and ingredients together.
  3. Taste for sweetness preference, then enjoy!
  4. Be sure to keep it refriderated.

Use this recipe as a quick snack or dessert, or pair it with a chocolate cake like this one.

Keto Chocolate Cake | Gluten Free and Dairy Free

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It was a friend of mines birthday recently and she is currently following the keto diet, so I had given myself a challenge to come up with a keto friendly chocolate cake recipe. I have to say, it’s pretty darn good. I hope you enjoy it too!

Ingredients

1 1/2 cup Almond Flour
1/4 cup Cacoa Powder
2 tsp Baking Powder
1/4 tsp Xanthan Gum
1/4 cup Monk Fruit – Add more if you want it sweeter
Handful of Cacoa Nibs
A Pinch of Salt
1/3 cup Milk of Choice – I used Almond Milk
3 Eggs
1 tsp Vanilla Extract

Directions

  1. Preheat the oven to 350oF.
  2. Place all dry ingredients into a bowl and mix them together. The dry ingredients include: almond flour, cacoa powder, baking powder, xantham gum, salt, cacoa nibs and monk fruit into the bowl.
  3. Place all wet ingredients into a bowl and mix them together. The wet ingredients include: almond milk, eggs, and vanilla extract.
  4. Now mix in the wet ingredients with the dry and mix them together until well combined and there are no clumps.
  5. Place the cake batter into a parchment paper lined tin or a greased tin. I used a loaf tin for mine.
  6. Bake in the oven for 20-30 min, each oven cooks differently. After 20 min, take the cake out of the oven and place a knife or toothpick in the middle to check if it is fully cooked through. If there is still cake batter on the knife or toothpick when you take it out – it’s not ready and needs to go back in for more time.
  7. When it is ready, take it out of the oven and let it cool completely before cutting or placing icing on the cake. This is very important, so be patient, it will be worth the wait. I used an avocado mousse on this cake which I will be uploading the recipe soon to this blog.

Enjoy the cake for a birthday, another celebration or just as a treat because we all deserve cake :).

Paleo Banana Bread | Vegan, soy and gluten free

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Who doesn’t love banana bread!? This is a simple and delicious recipe that is grain free, egg free, dairy free, refined sugar free, and of course gluten free. A delicious treat you will enjoy eating!

Ingredients:
2 Ripe Banana’s
2 Flax Eggs
1/2 cup Coconut Oil
1 tsp Vanilla
2 TBS Maple Syrup
2 cups Almond Flour
1 tsp Baking Powder
1 tsp Cinnamon
Pinch of Salt

Directions:
1) Preheat the oven to 350F.
2)Make the two flax eggs first by putting 2 TBS of ground flax into a bowl with 6 TBS of water. Mix together and set aside while you make the rest of the bread.
3)) Mix together the dry ingredients in one bowl, almond flour, baking powder, cinnamon and salt.
4) Mix together the wet ingredients in another bowl, mashed banana’s, flax eggs (once they have thickened), coconut oil, maple syrup and vanilla.
5) Mix the wet with the dry and combine until a batter consistency has been made. You can also put all the ingredients into a food processor as another option.
6) Place the batter into a bread tin lined with parchment paper or oiled with coconut oil or oil of choice. Place in the oven to be baked for 40 min or until golden on top.

Enjoy! Be sure to tag me on Instagram if you end up making this banana bread, I love seeing your creations come to life!

LEW xxx

Gluten Free Chocolate Cake with Chocolate Icing | Paleo and Refined Sugar Free

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Have you ever wanted to know how to make yourself a quick, easy and delicious chocolate cake for your birthday or just because you want cake? This is the recipe for you! It is gluten free, grain free, dairy free, soy free, and refined sugar free all without limiting your taste buds.

Here is a video on my YouTube channel where I make this cake for my birthday! Here is the full recipe on my blog.

Gluten Free Chocolate Cake with Chocolate Icing | Paleo and Refined Sugar Free

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Have you ever wanted to know how to make yourself a quick, easy and delicious chocolate cake for your birthday or just because you want cake? This is the recipe for you! It is gluten free, grain free, dairy free, soy free, and refined sugar free all without limiting your taste buds.

Ingredients:

For the cake you will need:
2 1/2 cup Almond Flour
3/4 cup Cocoa Powder
1/4 cup Coconut Flour
1 1/2 tsp Baking Powder
1 tsp Baking Soda
1/2 tsp Salt
4 eggs or 12 TBS Egg Whites
1 1/4 cup Coconut Sugar, Cane Sugar, or Maple Syrup
1/2 cup Almond Milk or Milk of Choice
1/4 cup Avocado or Olive Oil
1 1/2 tsp Vanilla Extract

For the icing you will need:
1/4 cup Dairy Free Butter or Butter of Choice
1/3 cup Almond Flour
1/2 cup Cocoa Powder
1/4 cup Maple Syrup
3 TBS Coconut Sugar or Cane Sugar
1/4 cup Almond Milk

Directions:
Cake Directions:
1) Preheat oven to 350°F, and line your cake tin with parchment paper – this is an important step to ensure the batter does not stick to the sides of the tin.
2) In a bowl, put all of the dry ingredients including the almond flour, cocoa powder, coconut flour, baking powder, baking soda and salt. Hand mix it all together and be sure to get any clumps out of the flour, or use a food processor if you have one.
3) In a separate bowl, put in all of the wet ingredients including the eggs or egg whites, coconut sugar or sugar of choice, almond milk or milk of choice, olive or avocado oil, and vanilla extract. Mix it all together.
4) Add the dry ingredients to the wet ingredients and mix them together until you have a cake batter. Then add the batter to the cake tin you have prepared, and smooth the batter to the sides of the tin.
5) Put your cake tin into the oven for 25- 30 minutes or until a toothpick or knife comes out smooth from the centre of the cake. Let the cake sit in the tin for 10 minutes to cool down then take it out of the tin and let it cool down completely before icing or cutting the cake!

Icing Directions:
1) Using a food processor (you could do it without but you just have to be sure to smooth it out and mix the ingredients well), put in the diary free butter or butter of choice and mix in the food processor until smooth (about a minute).
2) Now add the almond flour, and turn the food processor on again until the ingredients start to clump together.
3) Add in the cocoa powder and maple syrup and mix the ingredients again for another 30-60 sec.
4) Now add the coconut or cane sugar along with the almond milk or milk of choice and do a final mix. The icing should be slightly thick but able to run off your spoon.
5) Add the ingredients to a storable container and put the icing in the fridge to harden a bit more.


Now you have a delicious cake to enjoy and decorate to your liking! I put cocoa nibs and raspberries on top of mine. Below is a video of me making the cake and icing for my birthday :).

Lemon Loaf | Gluten Free

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Hello everyone! One of my favourite treats growing up was a lemon loaf, so naturally I have found a way to make it so I can eat it again!

Ingredients:

1.5 cups of self raising flour (I used the free from brand from England)
1/2 cup cane sugar (or any kind of sugar you have in your cupboard)
2 flax eggs (2tbs flax seed ground up and 6 tbs water)
75 ml neutral tasting oil – I used sunflower oil
Zest and juice of 2 lemons
Icing Sugar:
6-8 tbs cane sugar (depends how sweet you want it)
Juice of 1/2 a lemon
6-8 tbs coconut oil (depend how much icing you want)

Directions:

  1. Put all the dry ingredients together, mix the flour and sugar together.
  2. Make your flax eggs and set them aside until they gel together.
  3. In a separate bowl, mix in the oil and the zest and juice of the lemons. Once the flax eggs are ready mix them in with the wet ingredients as well.
  4. Now mix the dry with the wet until it makes a batter consistency. Then place in a loaf baking pan with parchment paper lining the tin.
  5. Put in the oven at 350 degrees F for 30-35 min or until golden brown.
  6. While the loaf bakes, make your icing. Melt the coconut oil and mix in the lemon juice and sugar. Now place it in the fridge until it hardens.
  7. Once the loaf is baked, let it cool before you place the icing on top. Enjoy!