Gluten Free

Blueberry Baked Oatmeal Cups

Blueberry Baked Oatmeal Cups

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Vegan / Gluten Free

My son who's now 18 months old, will no longer eat cooked oatmeal. This is no surprise to me as I was well prepared for things to change. With toddlerhood also comes changes in growth, taste preferences, and acting picky around food all of which is normal. I knew that although he doesn't seem to...


Pumpkin Seed Butter Energy Bites

Pumpkin Seed Butter Energy Bites

Posted in Weekday Meals / Vegetarian / Snacks / Vegan / Gluten Free

If you're looking for peanut and treenut free snack alternatives, I've got you covered with this great recipe using pumpkin seed butter. Pumpkin seed butter is made from roasted pumpkin seeds (pepitas) and has more protein than any other seed or nut butter available at 10g protein/2 tbsp. It's...


Garlic Butter Banza with Lemon and Spinach

Garlic Butter Banza with Lemon and Spinach

Posted in Weekday Meals / Vegetarian / Entrees / Gluten Free

Banza Rotini is made from chickpeas and pea protein, so it's very different from a wheat-based pasta but can fool almost any pasta lover into thinking it's regular 'ol wheat pasta. What I love about Banza is that it offers such a rich source of protein and fibre compared to wheat pasta. I'm...


Baby Friendly Salmon Cakes

Baby Friendly Salmon Cakes

Posted in Infant Nutrition / Weekday Meals / Entrees / Gluten Free

Omega 3 fatty acids are an important essential nutrient that we must attain from foods (our bodies cannot make omega 3 fats). Fatty fish, like salmon, is a good source of the omega 3s DHA and EPA, which play a role in brain and eye health as well as reducing inflammation throughout the body....


Tofu Sunshine Bowl with Miso Dressing

Tofu Sunshine Bowl with Miso Dressing

Posted in Weekday Meals / Vegetarian / Entrees / Vegan / Vegetarian / Vegan / Gluten Free

This bowl is such a welcome change to our usual dinner routine, whether we're in a mid summer melt-down, or feeling the mid-winter blues. I eat with my eyes and I love all the colours of this dish, which makes me think of sunshine! With all that colour comes loads of nutritients too -...


So Many Reasons to Love Potato Salad

So Many Reasons to Love Potato Salad

Posted in Weekday Meals / Vegetarian / Sides / Gluten Free / Salads / Controversy

I had to laugh the other day because I saw an ad for a local fundraiser titled, "Low Carb BBQ". Um yeah, I thought to myself, "I'll bring the buns and the potato salad!", which brought me to this special blog. Barbeque season or not, potato salad is a favourite in my household. My husband...


Chickpea Cakes with Lemon, Garlic Aioli

Chickpea Cakes with Lemon, Garlic Aioli

Posted in Weekday Meals / Vegetarian / Vegetarian / Sides / Gluten Free

Whether you're new to plant-based eating or an experienced vegetarian, you're going to love these chickpea cakes. It took some work to create a cake/pattie that was crispy but not deep fried. Chick peas are a pulse crop within the legume family. They are rich in fibre and folate and a good...


Crispy Chicken Nuggets

Crispy Chicken Nuggets

Posted in Weekday Meals / Entrees / Chicken/Turkey / Sides / Gluten Free

Okay, what kid (or adult for that matter), doesn't love chicken nuggets?! This family-friendly recipe is so easy to make, AND it keeps the nutritional value strong. The prep time is about 10-15 minutes and the bake time is 14 minutes. By making your own chicken nuggets you can reduce the fat...


Seafood Creole Jambalaya

Seafood Creole Jambalaya

I have FINALLY put this recipe onto paper. It's one that my husband and I will make a few times a year and we always love it. While many of our dishes are vegetarian, we also eat meat and fish. This comfort dish is my own twist on a traditional creole jambalaya. It is easy to make, and it's...


Peachy Coconut Overnight Oats

Peachy Coconut Overnight Oats

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Gluten Free

Ingredients 1/3 cup rolled or quick oats 1 tbsp chia seeds 1 cup unsweetened organic soy milk 1 teaspoon unsweetened coconut flakes Dash of cinnamon 2 tablespoons plain Greek yogurt Canned California Clingstone peaches (in juice or water, rinsed) 1 teaspoon maple...


Cannellini Bean & Roasted Beet Hummus

Cannellini Bean & Roasted Beet Hummus

Posted in Weekday Meals / Vegetarian / Snacks / Vegan / Sides / Gluten Free

How fun does this hummus look? Beets are such a cool root vegetable to work with because of their bright, bold, and unique colour. The betanin that gives beets their colour, also add a good dose of antioxidants to your meal. There are more to beets than borscht (although I have a great recipe...


Maple Pecan Toasted Granola (Low FODMAP)

Maple Pecan Toasted Granola (Low FODMAP)

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Vegan / Gluten Free

This recipe is a variation of my original Simple Scratch Granola using low FODMAP ingredients for those of you with irritable bowel syndrome (IBS). If FODMAPs is a new term to you, find out more about these foods here and how they can affect the GI tract of someone with IBS. If you do not have...


Double Chocolate Cherry Nice Cream

Double Chocolate Cherry Nice Cream

Posted in Weekday Meals / Snacks / Vegan / Gluten Free / Dessert

Nice cream seems to be all the rage these days so I just had to try it out for myself. I think I went through 40 bananas trying various flavours and recipes, and this one if by far my favourite (chocolate peanut butter coming close). Nice cream is essentially a dairy free, gluten free, low...


Spaghetti Squash Boats with Ragu

Spaghetti Squash Boats with Ragu

Posted in Weekday Meals / Entrees / Meat / Gluten Free

Don't get me wrong, I enjoy pasta and I am certainly not trying to replace wheat spaghetti for a "healthier" or "cleaner" version. Not my style. But I needed to get out of my spaghetti squash rut! This is comfort food, my friends. A warm-your-bones, flavourful, and surprisingly filling meal for...


Vegan Red Lentil and Spinach Dal

Vegan Red Lentil and Spinach Dal

Posted in Weekday Meals / Vegetarian / Entrees / Vegan / Vegan / Gluten Free

This year, the United Nations deamed 2016 the International Year of Pulses - good news for Canadian pulse growers and for Canadian citizens! Pulses (dried beans, peas, and lentils) are wonderfully sustainable crops because they increase soil microbial activity and boost soil nutrients in...


Black Bean Fiesta Salad

Black Bean Fiesta Salad

Posted in Weekday Meals / Vegetarian / Vegan / Sides / Gluten Free / Salads

I call this a fiesta salad because it just looks like a party! The colours are amazing! The next best thing about this salad is the roasted kernel corn. Roasting brings out the sweetness in the corn, that complements the spice of the onion and jalapeno pepper so well. This salad is rich in...


Curried Butternut Squash and Lentil Soup

Curried Butternut Squash and Lentil Soup

Winter squashes include pumpkin, acorn, butternut, spaghetti and hubbard. Soup is a great, savoury way to start experimenting with squash if you are new to cooking with them. Between the lentils and the squash, just one bowl of this soup offers over 4 grams of fibre, and a rich source of...


Chicken Vegetable Soup

Chicken Vegetable Soup

One of the top food and nutrition trends that I think is worth making a habit of in 2017 - soup! I have huge love for soup and one pot meals in general. It's an easy way to load up on vegetables and get 2 or 3 food groups in a bowl. Soup is also a great way to minimize waste by using veggie...


Smokey Vegan Split Pea Soup

Smokey Vegan Split Pea Soup

As part of The International Year of Pulses, I took the Pulse Pledge to cook one pulse-based meal per week for 10 weeks! The first feature pulse for the challenge was split peas. So naturally, split pea soup came to mind - a childhood favourite! I was looking to deliver the smokey flavour...


High Protein Banana Oat Pancakes

High Protein Banana Oat Pancakes

Posted in Weekday Meals / Vegetarian / Breakfast / Gluten Free

This weekend calls for pancakes! I had a hankering for them but no pancake mix, and on Sunday morning there is no way I'm getting out of my PJs early to head to the store. I compromised and put together this super simple, no fuss, high protein pancake mix. The bananas add a good dose of...


Muffin Tin Omelets

Muffin Tin Omelets

Posted in Weekday Meals / Vegetarian / Breakfast / Gluten Free

My clients often ask about quick breakfast options for busy mornings when there is little time to sit down with a bowl of oatmeal or poached eggs on toast. A good breakfast includes a source of protein - a key nutrient to help satisfy your appetite well into the morning. Mini omelets can...


Cauliflower and Chickpea Curry

Cauliflower and Chickpea Curry

This recipe is a creation of my husband’s, lucky me! Sean was on supper duty one evening and delivered an amazing tomato-based curry. He is pretty confident in the kitchen and can simply throw ingredients together. I had to get him to make this dish a second time to put the recipe on paper, not...


Peppermint White Chocolate Popcorn

Peppermint White Chocolate Popcorn

Posted in Weekday Meals / Gluten Free / Dessert

I love this recipe for it’s simplicity, ease, and the fact that it includes one of my favourite, fibre-rich snacks - popcorn! Indulgent but not heavy; a suitable option for those with a gluten allergy or sensitivity.   Ingredients: ~12 cups of air-popped or stovetop popcorn (~ 1/2 to 2/3...


No Bake Energy Bites

No Bake Energy Bites

Posted in Weekday Meals / Vegetarian / Snacks / Vegan / Gluten Free

One of the key ingredients in these protein balls are chia seeds - an edible seed that originates from a desert plant, salvia hispanica, grown in Mexico. Chia seeds are rich in omega 3 fatty acids, protein, fibre, and calcium. Just 2 tbsp of chia contains the same amount of calcium as 100 grams...


Cabbage Roll Casserole

Cabbage Roll Casserole

Posted in Weekday Meals / One-Pot Meals / Entrees / Meat / Gluten Free

I just love meaty cabbage rolls, my Polish relatives would call it Bolabki! I enjoy making cabbage rolls and it certainly took a few attempts to get the product I wanted. For many though, cabbage rolls may not be a realistic family supper for those busy weeks. And sometimes we want the...