Merry gluten-free Christmas!

Looking for some delicious gluten-free holiday treats?  Here are my 3 favourite websites for gluten-free holiday cooking:

1. Carla’s Gluten-Free Recipe Box: The nicely categorized recipes make it simple to find exactly what you’re looking for.

2. Elizabeth Barbone’s Gluten Free Baking: Fantastic looking gluten-free baked goods complete with podcasts and videos to help you get started.

3. Live The Smart Way: Kathy Smart, an internationally known gluten-free chef is based right here out of Ottawa.  Check out her blog for some delicious treats.  I especially like her post: 30 Second Crowd Pleasers for the Holidays

Doesn’t this make your mouth water?


Have a happy health holiday season!

Foods to keep you warm this winter

Warm up this winter with a delicious meal!

According to the traditional Chinese medicine philosophy, it is important to eat with the seasons.  As the weather turns colder, it is important to balance the external coldness with warming foods to support your health in the winter.

The temperature of food is also important, so having more cooked meals in the form of soups, stews and chilli rather than cold, raw salads is essential to optimizing winter health.

Eat more foods that warm the body: ginger root, cinnamon, cumin, anise, caraway, garlic, onion, fennel, cloves, rosemary, basil, black beans, oatmeal, quinoa, brown rice, parsnip, sweet potato, squash, leeks, kale, beef and lamb.

Minimize foods that cool the body: peppermint, cilantro, marjoram, cucumber, celery, lettuce, radish, cabbage, broccoli, spinach, eggplant, zucchini, seaweed, citrus fruits, apple, pear, watermelon, tomato, banana, sprouts, mung beans, wheat products, millet, tofu.

Spicy squash and parsnip soup recipe

Feel free to share your warming winter recipes!

Black bean dip recipe: a great source of protein and iron for vegetarians

If you are a vegetarian, it is sometimes difficult to get enough protein and iron.  I thought I’d share a great black bean dip recipe which is perfect as a snack or after a workout because it has the appropriate ratio of carbohydrates, protein and fats for optimal post-workout nutrition.

The orange juice provides vitamin C which enhances the absorption of plant-sourced iron found in the black beans.


2 (16 oz.) cans black beans, drained and rinsed
1 med. red onion
2 tbsp. balsamic vinegar
1 tbsp. orange juice or lime
1 clove garlic (optional)
Salt and pepper to taste

In blender or food processor, combine beans, onion (save a little to sprinkle on top), vinegar, orange juice and garlic.

Blend until smooth.

Season with salt and pepper.

Spoon into serving bowl.

Chop a little red onion and sprinkle on top.

*Serve with raw vegetables or whole grain pita slices.

*Nuts and seeds can be sprinkled on top as a variation.

1 cup of black beans contains:

15 grams fibre

15 grams protein, considered a source of complete protein

Low glycemic index = 14

3.6 mg iron (20% daily value)

74% carbohydrates

3% fats

23% protein

Bon appetit!