gluten free

Recipe: Black bean and quinoa fiesta bowl (vegan, gluten-free)

black bean quinoa bowlRaise your hand if you like easy-to-make, healthy and delicious one-pot meals!

This recipe is a staple in my Sunday meal prep rotation. Black beans are an excellent source of plant-based protein, especially when combined with fibrous and hearty quinoa. Make a large batch to take for workday lunches or freeze some in Tupperware containers for later.

 
 
 
 
 

(more…)

Recipe: Vegan black bean and yam veggie burgers

veggiebrgersThese are seriously amazing.

I’ve tried several homemade veggie burger recipes over the years, and most patties have either required too much effort to make, ended up tasting like cardboard or just fall apart in the bun.

Aside from some day-in-advance prep, these black bean and yam veggie burgers not only stick together, but also are super easy to make. I made a variation using this wonderful recipe from Treble in the Kitchen. I doubled the ingredients as I wanted to make a bigger batch to freeze, added more yams and also added in zucchini and carrots to up the vegetable quota. (more…)

Recipe: Spicy peanut zucchini noodle saute

Spicy peanut zucchini noodle saute

Spicy peanut zucchini noodle saute

Who needs to cook pasta when you’ve got a spiralizer? I seriously love this thing.

Yesterday morning I decided to whip up this spicy peanut saute to take to work for lunch. It only took about five minutes to prep and less than 10 minutes to cook. It was amazing — the sauce was so good!

Spicy peanut zucchini noodle saute
Makes three servings

Ingredients

  • One large zucchini, spiralized
  • 1-2 cups sugar snap peas
  • Half a clove of garlic, chopped
  • 1 tablespoon olive oil
  • 1/2 cup natural peanut butter
  • 3 tablespoons fresh lime juice
  • 2 tablespoons soy or tamari sauce
  • 1 teaspoon stevia
  • 1/8 teaspoon cayenne, or to taste
  • 1/3 cup coconut milk

(more…)

Do you feel bloated/uncomfortable after certain meals? Could be the FODMAPs

No more whole wheat pita pizzas :(

No more whole wheat pita pizzas 🙁

There might be a reason why (other than the “nocebo effect“) most people say they feel better after jumping on the gluten-free bandwagon even though 98 percent of them don’t actually have any kind of gluten allergy.

I’ll admit it, I read Wheat Belly when it first came out and went gluten-free for a period of time. I already didn’t eat refined carbs, so I only felt moderately better when I gave up whole wheat bread. I didn’t get the whole holy crap this has changed my life experience that other people had, so I started eating it again. I actually decided to try going gluten-free in hopes that it might clear up my skin, but it didn’t, so I said to hell with it.

Fast forward three years and several allergy tests later and I still haven’t figured out why some foods just don’t agree with me. But then I came across this article the other day and decided look into what foods contain these elusive FODMAPsFermentable, Oligo-, Di-, Mono-saccharides and Polyols. (more…)

Recipe: Raw chocolate almond butter power balls

Raw chocolate almond butter power balls!

Raw chocolate almond butter power balls!

There’s a health food market not far from where I work, and I sometimes walk there at lunch with my coworkers to grab groceries or pick up some healthy office treats. A favourite is this raw cacao power ball the deli sells right near the checkout. They’re SO good, but at $3 a pop, I figured why not save some money and try to make my own?

Not only are these tasty treats full of nutritious goodness, but are also easy to make — no baking required! I added a bit of Vega chocolate protein powder to up the nutrition factor, but you could just make them with the cacao powder if you wanted. (more…)

Recipe: Healthy, homemade dairy-free ice cream

icecream3Frozen bananas + food processor = ice cream.

How did I not discover this sooner?

With summer now well underway, nothing is as delicious as a big bowl of cold, sweet, creamy ice cream after dinner. Unfortunately for me, and for many others who can’t tolerate dairy, a big bowl of ice cream = writhing in pain in the fetal position a few hours later. It’s just not worth it.

Luckily, there’s a delicious alternative you can whip up in no time with all those black frozen bananas in your fridge you were going to use to make banana bread. We both know you’re not going to make banana bread, so why don’t you make this chocolate peanut butter banana “ice cream” instead? (more…)

Fueling for running (and strength training): What I eat pretty much every day

photo 2(3)I’m not an expert in nutrition. I’m not an expert in running, either. And it’ll be a lonnnnnng time before I can call myself a “specialist” in anything. (I’m taking my certified strength and conditioning specialist exam in May, but in my opinion, that designation won’t mean much until I have years of experience behind me.)

That said, I generally know what I should and shouldn’t be eating to fuel my endurance and strength training, and what I should and shouldn’t be eating to fuel my body so it can function on a day-to-day basis. Of course, this all fits under the umbrella of preference–I’m not going to eat anything I don’t like. Luckily, there are a lot of healthy and nutrient-dense foods I DO like (and that other people probably think taste like grass clippings).

Rather than me going on about the best foods and meal plans for runners (or for people who just generally want to eat healthy), here’s a peek inside my pantry and a look at what I eat pretty much every day (because that’s way more fun, right?) (more…)

Nutrition update, and some healthy (and really tasty) gluten-free recipes!

Betcha can't eat just one!

Betcha can’t eat just one!

I’m not doing so great with this whole “cleanse” thing. Turns out I go crazy when I restrict things when I really don’t need to, especially if I want to keep my fitness (and sanity) up at the level where it’s at now. So it’s kind of just turned into this “only have one small cup of coffee in the morning, have a glass of wine with dinner on the weekend if you feel like it, make proper meals instead of eating cereal out of the box for dinner and drink more green tea during the day” kind of cleanse. And I can live with that. I’m saving the program kit for a time when I really need it and maybe don’t want to workout as much as I am now. But I’m on a roll (and paying for a gym membership), and don’t want to stop! To truly benefit from the Reset you do have to follow it properly, and the meals weren’t enough to sustain me through a long day, even if I ate more of them. I followed it closely for about a week then got sick, so now I’m just trying to recover from that and to get my energy back up to get back in the gym. (more…)

How do you train for a 50k trail race?

Me and Kai on the Timberline Trail

Me and Kai on the Timberline Trail

I’d like to know, because I signed up for one taking place in Squamish on August 10!

I’ve been getting out at least once a week lately for a long trail run, usually running for about an hour to an hour and a half on a few hilly trails. On Friday, my friend Debbie and I ended up running for about two hours on the trails without any water or nutrition; we weren’t planning to go that far, but really wanted to see what Joycelin Hill was like in Gowlland Tod Park. It didn’t look like it was that much farther from Squally Reach, which is where we usually run to when we go there. We ended up running about 12 kms, and were both pretty bagged at the end. I just went downhill from then on, thinking I was getting sick (still having tummy troubles… not sure if I’m fighting the flu bug that’s been going around or if was the haggis I tried on the weekend), so I opted not to go for our planned Coast Trail run on Sunday. (more…)

Day 4 of eating clean

Grilled basil and pepper chicken salad for lunch on day 1!

Grilled basil and pepper chicken salad for lunch on day 1!

Well, I made it through the weekend without any wine, coffee or chocolate. Success! I did cave and had a piece of dark chocolate tonight, and had some Shakeology as a snack today (I guess you can’t have it because it has natural chocolate flavour in it, and stevia). Three days is enough without chocolate. I decided you only live once, why not enjoy the things you love? In moderation, of course. As long as the other 95% of my day is whole foods, I figure that’s better than nothing.

Alcohol, added sugar and wheat are not going back on the menu, however. I can live without those for 21 days. I had a pretty bad caffeine-withdrawal headache yesterday, but I feel fine today. I’m probably going to add coffee back in a few days and keep it to one cup in the morning, instead of the six cups I used to drink throughout the day. I’ve been sleeping better so far this week, not sure if that has anything to do with it. (more…)

%d bloggers like this: