Whole Wheat Biscuits

by Jen on April 21, 2014

whole wheat biscuits4picm Whole Wheat Biscuits

I love serving warm biscuits whenever I make soups or stews.  However, the biscuits I used to make were usually from a box, which contain a lot of preservatives and extra sugars.  I wanted to make biscuits that were not only whole grain, but that were also light and fluffy.

These whole wheat biscuits are just that!  The ingredients are made from wholesome ingredients, and there is no sugar.  These biscuits baked up beautifully and the kids absolutely loved them.  And the great part, they were so easy to make.

whole wheat biscuits2text Whole Wheat Biscuits


whole wheat biscuits5text Whole Wheat Biscuits


The next time you make a hearty soup or stew, try making these whole wheat biscuits..I think you’ll be pleasantly surprised.

(My usual recipe plugin isn’t working right now, so I’ve provided the recipe below..I’ll update this as soon as things change!)

Whole Wheat Biscuits (recipe from Real Food for Real Families)
Prep Time:
10 minutes
Cook Time: 15 minutes
Serves: 8


  • 2 cups whole wheat pastry flour
  • 1 Tbsp baking powder
  • 3/4 tsp sea salt
  • 2 Tbsp cold unsalted butter
  • 1/2 cup grated light cheddar cheese (orange or white)
  • 3/4 cup milk (can use unsweetened almond milk)


  • In bowl, whisk together flour, baking powder and salt. With pastry cutter or 2 knives, cut in butter until pea-size crumbs. Stir in cheese if desired.
  • Slowly pour milk, mixing with spoon, until combined and doughy, but not wet. (You may need to add a tiny bit of milk at a time if mixture is too dry.)
  • With hands, loosely shape into 8 balls and transfer to nonstick baking sheet.
  • Bake in 400F oven until golden, about 15 minutes.

Nutritional Info:
165 Fat: 6g Protein: 7g Carbs: 23g Fiber: 4g Sodium: 4g
Weight Watchers Points +: 4





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How to Stay Healthy While Traveling

by Jen on April 18, 2014


travel healthy How to Stay Healthy While Traveling

Whether you are driving home to visit family this long weekend, getting in a weekend getaway, or flying to a conference for work – travel alters your daily schedule.  It can be hard to keep healthy and stick to your routine while on the road, but I’m happy to say that I have this down to a science and am going to share what I do when I’m traveling and staring down the airport food courts or driving by fast food restaurants on the highway. These strategies work any and everywhere. Ultimately it comes to planning ahead. If I didn’t plan ahead, I’d easily fall victim to the bags of pretzels, hotdogs, drinks, etc.

So, I have travel staples that I always make sure are with me. In my carry-on, I have protein bars, individual Shakeology packets, unsalted almond packs, apple, banana, a bottle of water, and a shaker cup. These are things that can sustain you until you reach your final destination and can get a full, healthy meal. (FYI, these staples also work well to have on you if you are going to a seminar). Remember, you still want to eat every 2-3 hrs even when traveling to keep your metabolism going.

Another good idea is to bring packets of instant oatmeal. When you are in the airport, don’t hesitate to go to the coffee shop and ask for a cup of hot water. Yea, you may have to pay for it, but who cares? I take the cup of hot water and mix in an oatmeal pack and a scoop of protein powder. It’s filling and good for you.

I always skip the snacks offered by the airlines. Never go with their pretzels or cookies….they are full of sodium, chemicals, & preservatives. I’ll eat my protein bar, almond pack, or banana. I also don’t think twice in asking the flight attendant to fill up my shaker cup with water so I can mix my Shakeology. Also skip the soda and fruit juice. Stick with coffee (black is best) and water…LOTS of water!  This applies to road travel as well.  Ya, I know, airplane washrooms or truck stop washrooms suck..but better to hydrate and use the bathroom than to end up totally constipated during your trip!!

My last piece of advice is for after your trip. Do NOT weigh yourself for a few days. It’s normal to have some water weight from the flight or road trip. Don’t set yourself up to be frustrated. Simply stay away from the scale. Even if I’ve eaten totally healthy, I’m always up a few pounds for the first few days. Your body WILL normalize again. Promise.

Traveling can be stressful enough as is, don’t let your nutritional choices add to the stress. You have the choice to eat healthy while traveling and feeling better for it.


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