Gluten-Free Fish and Chips in Vancouver!

Happy Holidays!

I was recently in Vancouver for the holidays and was finally able to try Mr. Pickwick's Fish and Chips. Everything on their menu can be done gluten-free. I went on a Friday and had the 2 piece cod and chip special for $6.95 and split a deep-fried mars bar with my friend. Delish!

They ran out of deep fried pickles that day but I'm looking forward to trying them the next time I'm back in Vancouver.

Unfortunately I was so hungry that I didn't snap any pictures for this blog- but I assure you everything is fried to order and extremely fresh. Even the tartar sauce is house-made. The decor is a little lacking- there are only 2 small tables in the shop (with two more outside on the patio for summer). Everything is plastic, but clean.

If you're in the Marpole area (Granville and 70th), try this place out! I would say it is also worth a drive in the summer to pick up some good picnic eats. It is hard to find gluten-free battered-and-fried foods and this place does it well.

http://www.mrpickwicksbc.ca/

I've heard about a fish and chip place on the Danforth in Toronto that serves gluten-free items. I'll let you know when I check it out.

Clam Chowder

So I haven't updated this blog in a while... it comes with the territory of being a grad student and having to submit proposals and mark assignments at the same time. Once I am "on holidays" in December, I promise to update the blog with some other goodies I've cooked up recently.

Anyhow- to get through this blustery weekend in Toronto (I saw snow yesterday...) I decided to make a clam chowder. The 2 cans of clans for $3 deal at Shoppers Drug Mart didn't hurt either.

I made my own chicken stock to start using some chicken bones I've saved and a couple bay leaves. You can use canned/ boxed chicken stock instead.

I used some paprika to sautee the celery. Paprika is "peppery" but not "hot"- my tummy seems to be okay with it too.

At first I was going to use almond milk in this recipe, but other dairy-free recipes on the internet recommended coconut milk. The coconut flavour is barely perceptible- it just gives the chowder a creamy sweetness.

Ingredients:

5 stalks of celery

1 can of creamed corn

2 cans of clams

2 large russet potatoes

1 can coconut milk

chicken stock

1 tsp. paprika

salt and pepper

1 tbsp. olive oil

What you need:

Sautee pan

Slow Cooker

Wooden spoon/ chopsticks/ ladle to stir with

Can opener

Directions:

1) Dice celery stalks thinly and sautee in olive oil with paprika. Celery is ready for the slow cooker when slightly browned.

2) Peel and dice potatoes into bite-sized pieces.

3) Just throw everything in the slow cooker and let it work its magic! (I would add the chicken stock last- I made too much and it wouldn't fit in the slow cooker!)

4) Liberally add salt and pepper before serving.

Enjoy!

Toronto Stay-cation: Body Blitz Water Spa and Arepa Cafe

Yesterday a girlfriend and I decided to treat ourselves to a spa date. We went to the highly recommended Body Blitz Spa (http://bodyblitzspa.com/). I've been meaning to head there ever since I received a lovely Amex gift card for my birthday and I'm so glad I did.

Body Blitz offers a range of services from scrubs to massages but their signature facility is their "waters". There is a circuit featuring a sea salt pool, eucalyptus steam room, sauna, cold plunge pool and green tea pool. If you get any treatments, access to the waters is included but you can also experience the waters on their own. Their treatments are quite expensive (i.e. $90 for a 30 minute massage) so my girlfriend and I decided to try the waters on their own. On Tuesdays, access to the waters is discounted by $10. Bonus!

I paid around $45 for access to the waters and a soothing ginger tea drink (that the staff deliver to you while you bathe). This is definitely not something I would do all the time, but once in a while it is a lovely experience. At Body Blitz, they think of everything! You are provided with towels, a robe, flip flops, hair ties, spray deodorant and hair dryers! The products in their showers and vanity are all made in the spa and from quality ingredients. They even have plastic bags for you to put your bathing suit in after so you don't get your purse wet!

Not only relaxing, the waters have various therapeutic benefits. The steam room, sauna and green tea pool flush out your toxins. The cold plunge pool closes your pores and stimulates your thyroid (only if you go up to your neck- which I couldn't but I splashed water onto my face and neck). The sea salt pool relaxes your muscles with lovely waterfalls and jets, easing tension.

Sorry gentlemen, but Body Blitz is ladies only (and clothing optional).

After Body Blitz, my friend suggested we grab a snack at nearby Arepa Cafe (http://arepacafe.blogspot.com/). I had never had arepas (a Venezuelan breakfast/ snack muffin) before but she described them to me as a gluten-free (cornmeal based) English muffin with a variety of fillings. I ordered a pork and tomato arepa and my friend ordered something with steak, avocado, cheese and tomato. My arepa came with three thick pieces of tender pork and a juicy slice of tomato. My friend's arepa looked equally delicious and filling.

The server assured me that the pork was not spicy and my friend warned me against using the sauces you get (white= garlic mayo, green= spicy, red= super spicy). It would have been nice to have non-garlic mayo as an option but my arepa was delicious nonetheless. The arepa dough is cooked perfectly crispy on the outside but soft on the inside.

Prices are fair ($7-9/ arepa) considering how much food you get. Many of the items have cheese but I'm sure you can ask for none. They also offer delicious looking deserts (some of which are gluten free). I was tempted to try the fried plantains with honey and pistachios but decided to save room for dinner instead.

In addition to arepas and desserts, you can also find salads, finger foods, fancy coffee drinks and a bar offering beer, wine and Venezuelan rum.

Arepa Cafe also sells the P.A.N. flour so you can make your own arepas at home! P.A.N flour is considerably cheaper and easier to prepare than other gluten-free starches I've encountered; all you do is add warm water and and salt!

I'm excited to make some "mock McMuffins" at home and visit Arepa Cafe again.

Hockey Game Food: Lentil- Beef Burgers

I'm writing this as I watch the home opener for the Toronto Maple Leafs (home-team in my adopted city). Later tonight, Vancouver Canucks (who are in my humble opinion as a lifelong Canucks fan, the best team in the NHL) will play their home opener.

Hockey in Canada is like American football in the States, or football in Europe- a must see event.

Hockey means pub food and beer- both of which are very food-allergy unfriendly. Recently, I got cable at home! Now not only can I waste hours watching TV instead of doing schoolwork, I can watch hockey at home and make my own pub food.

My original plan was to make chicken wings. Usually pub chicken wings (even those pre-made in grocery stores) are coated in flour before frying. However, I saw my favourite gluten-free burger buns (O'doughs Flax Buns) on sale this week and decided to make burgers instead.

To accompany the burgers, I made a broccoli coleslaw (recipe to come) and heated up some Cavendish Farms From the Farm Potato Wedges that I bought at Shopper's Drug Mart (2 bags for $5). These potato wedges are labelled gluten-free and are simply seasoned (no garlic salt). I would make my own potato wedges but the sale price and convenience was just too good to turn down.

I also stopped by the liquor store for some gluten-free beer but they were sold out. Instead I picked up a regular beer for my boyfriend and a Strongbow cider (gluten-free!) for me. In reality, I drank maybe 1/5th of the Strongbow. Knowing your limit with alcohol is one of the best things you can do for your health, whether you have colitis or not.

As I've mentioned, I love a good burger. Chicken burgers and veggie burgers are alright but I like my burgers best when they are beefy. Ready-made frozen burgers are often (but not always) thickened up with breadcrumbs, and in general (especially "lean" varieties) are quite pricey ($10.99 for 6 burgers). Lentils are a vegetarian staple and often found in veggie burgers. I decided to mix lentils and lean ground beef for a more budget-friendly and low-fat burger.

I cooked my burgers on a George Foreman Grill and it didn't turn out as well as I hoped- the burgers fell apart a bit on the grill. Perhaps it would be wise to try this recipe next time with one more egg or to cook the burgers on a pan or using the oven broiler.

I read a little bit on the web about how to shape the burger patties. Some people like to use just their hands, other have expensive burger patty making gadgets. I used a very low-tech, low cost tool: a sour-cream container lid.

Ingredients:

1 pound lean ground beef

540mL can of lentils (rinsed and drained)

1 egg

1 tsp turmeric

1 tbsp dijon mustard

1 tbsp gluten-free tamari sauce

1 tsp freshly ground black pepper

What you need:

1 sour-cream container lid (yogurt lids, takeout container lids would also work)

1 large bowl

1 spoon or fork

1 George Foreman Grill or non-stick frying pan

18 burger-sized pieces of parchment paper

1 large plate or cookie sheet

Directions:

1) In the large bowl, thoroughly combine ground beef, lentils, egg, turmeric, mustard, gluten-free tamari sauce and pepper using a spoon or fork.

2) Using the container lid and the spoon or fork, shape hamburger patties individually and place flat on a plate with parchment paper on both sides. Make a small indent in the middle of the burger so it cooks evenly.

3) For burgers you are eating immediately, refrigerate for at least 30 mins to let the burger patties set.

For burgers you are freezing, place on a cookie sheet and freeze for about 2 hours before stacking and storing in ziplock bags. The double layer of parchment paper between each patty will prevent sticking.

Recipe makes 9 burgers.

4) Cook the burgers on the grill or pan. I cooked mine from the fridge for about 5 minutes on the grill. Cook time will vary depending on cooking method.

Advice from the internet tells me to thaw my frozen burgers before serving.

5) Serve on gluten-free buns with toppings and condiments of choice.

Enjoy!

Dairy-free Mashed Potatoes

Mashed potatoes... one of my favorite comfort foods ever. Naturally gluten-free, this dish can be easily made dairy-free as well.

Before I went dairy-free, I made my mashed potatoes with full-fat sour cream AND cream cheese. That may not have been so heart healthy.

Now I make mashed potatoes with rice milk and olive oil- better on both the gut and the heart. (Of course, they are not as creamy, but still delicious and comforting on a cold fall day.)

Ingredients:

5 medium-sized yukon gold potatoes

3/4 cup of plain rice milk

1/8 cup of olive oil

Salt and pepper to taste

What you need:

1 medium pot

1 potato masher

1 strainer

Directions:

1) Bring a medium pot of salted water to a boil.

2) Wash, peel and dice potatoes into small cubes.

3) Add potatoes to the water and cook until soft but not falling apart.

4) Drain potatoes in strainer and add back to the pot.

5) Combine potatoes with rice milk and olive oil, then mash with the potato masher.

Serves 2 immediately with leftovers for lunch.

Simple Lemon Salmon

Tonight I made one of my "go-to" meals. It looks and tastes delicious but requires very little prep-time or work. Also, it is a great source of protein, vitamin-D and omega-3 fatty acids. Omega-3s assist with immune function and may reduce inflammation.

I always use High Liner Wild Pacific Salmon- which has 4 individually frozen salmon filets in a 1lb bag. Sometimes "wild" fish (as opposed to farmed fish) is seen as expensive, but I buy my salmon from... you guessed it... Shoppers Drug Mart. The pack of 4 filets is usually $7.99, but I got mine on sale for $5.99. Sometimes when Shoppers is giving away bonus points for their rewards program, I like to stock up. The wonders of frozen food!

The package says it is not necessary to defrost the salmon before use but I do it anyways. I place the filets I will be using in a ziplock bag and place the bag in a bowl of cold water. If I remember to defrost the salmon at least 8 hours before serving, I keep it in the fridge. If I don't remember to defrost until a few hours before serving, I just keep the salmon in its bowl of cold water on the kitchen counter. Never defrost your salmon with warm water. "Soaking" the filets using a ziplock bag and water allows the cold water and frozen salmon to come to the same temperature. (I learned this in grade 12 math class- thermal equilibrium).

This meal can be prepared a few hours ahead of time and stored in the fridge until you are ready to cook (and eat)!

Ingredients:

2 filets of salmon (defrosted)

1 lemon

1 tsp each of dried parsley and thyme

2 tsp of olive oil (optional- salmon has its own oils too!)

Salt and pepper

What you need:

Oven-safe dish, large enough for the salmon (I usually use a brownie pan or a glass dish)

Parchment paper

Spatula (to handle the cooked fish)

Directions:

*** Preheat oven to 375 degrees Fahrenheit ***
1) Cut lemon in half. Slice one half of the lemon into 6-8 slices and reserve the other half for juicing.

2) Line your baking dish with parchment paper.

3) Place salmon filets on top of parchment paper.

4) Sprinkle parsley and thyme on top of salmon filets. Add oil and salt and pepper as desired.

5) Juice the reserved half-lemon on top of salmon filets.

6) Place lemon slices on top of salmon filets.

7) If there is excess parchment paper in the baking dish, try your best to fold it into the pan (using a heavy spoon to hold the paper in place is efficient). This is not necessary but prevents the parchment paper from burning.

8) Bake your salmon at 375 degrees Fahrenheit for 25-30 minutes. Salmon is ready when it can be flaked apart with a fork. Plate using a spatula. Serve with rice and a simple salad.

Cranberry Roast with Roasted Root Vegetables

I was always intimidated by roast beef until I had the most delicious homemade pot roast (made by my boyfriend's mom). Of course, I asked for the recipe! People usually think of cranberries as an accompaniment to turkey (and the rest of thanksgiving dinner), but in this recipe it gives a delicious sweet/tart flavor to beef.

Loblaws was having a huge sale this week on sirloin tip roast ($2.99/lb) so it was time to try out the recipe. I think I'm going back for more to put in the freezer.

The original recipe required a few substitutions. It had garlic, dry onion powder and beef broth (which usually contains gluten and/or onion). I replaced the garlic and dry onion powder with coriander powder and dried herbs and the beef broth with water and gluten-free tamari sauce.

As you can see, the roast came out great! I paired it with oven-roasted carrots and nugget potatoes. The roast and veggies were able to cook in the same oven at the same temperature- double bonus!

One thing I learned from this cooking experience- do not buy aluminum foil from the dollar store! (Unless it is a brand name). Dollar store supplies are hit-and-miss but the aluminum foil I used yesterday was paper-thin! Fortunately, it didn't affect the food so much- it was just frustrating to work with.

Cranberry Roast

Ingredients:

1 two-pound roast (adjust recipe accordingly with roast weight)

1/2 can cranberry sauce (with whole cranberries)

1 tbsp dijon mustard

1 tbsp ketchup

1/2 tsp dried parsley

1/2 tsp dried thyme

1 tsp coriander

2 tbsp gluten-free tamari

1/2 cup of water

salt (approximately 1 tsp)

freshly ground pepper (approximately 2 tsp)

2 tbsp olive oil

What you need:

- nonstick pot or pan (large enough to hold the roast)

- aluminum foil

- oven-safe pan with edges (large and deep enough to hold the roast and pan drippings), I used a brownie pan

- tongs (to handle the roast)

- can opener

- fork/ whisk

Directions:

*Heat your oven to 375 degrees Fahrenheit

1) Remove the roast from the fridge and wait 30 mins. Allowing the roast to come to room temperature before cooking will let it cook more evenly.

2) Make the basis of your pan sauce by whisking together cranberry sauce, dijon mustard, ketchup, parsley, thyme, coriander, tamari, water, and freshly ground pepper.

3) Salt the roast on all sides.

4) Use the olive oil to brown the roast on all sides using your nonstick pot/pan.

5) Line the oven-safe pan with aluminum foil.

6) Place the roast in the oven-safe pan and cover/coat with the pan sauce mixture. (Artfully arranging the whole cranberries on top of the meat makes for lovely presentation later on).

7) Cover the roast gently with more aluminum foil and place in the oven.

8) Cook 25-30 min for each pound of beef, removing top foil cover about halfway through cooking process.

I cooked my two-pound roast for about 50 minutes, the edges were medium but the middle was closer to rare. The majority of the meat was medium-rare (which is how I prefer my beef). After serving a first-serving, the roast went back in the oven for about 5 minutes. At this point, the edge was closer to well-done and the thickest part of the meat was medium-rare. I microwaved leftovers the next day and still did not find the meat too well-done.

Serve with dijon mustard, pan drippings and horseradish.

Roasted Root Vegetables

This takes about 25-30 minutes of cook time in a 375-degree oven. Basically, once your roast is in the oven, start preparing the vegetables. Around the time you will remove the top aluminum foil cover from the roast is when the veggies are ready for the oven.

You can roast almost any root vegetable like this. Carrots and potatoes are crowd-pleasers but sweet potatoes and beets work well too. The key is oil, seasoning, and surface-area. The smaller you cut the vegetables up, the more of that crunchy texture you will get. I try to think bite-size.

The vegetables also pair well with salmon and chicken. Cooking the "vitamin" component and "starch" component of a meal in one pan eliminates dishes and worry about meeting gluten-free requirements!

Ingredients:

1 small bag of baby carrots (no washing or cutting required- but if you prefer to save money, cut the carrots into snack-size sticks).

1 small bag of nugget potatoes (approximately 20 nugget potatoes)

5 tbsp olive oil (approximate, I never measure but just try to make sure everything has a thin coat of olive oil)

salt and pepper

1 tsp each of parsley and thyme

What you need:

- aluminum foil

- cookie sheet

- spatula

Directions:

***heat oven to 375 degrees Fahrenheit

1) Wash potatoes and cut each potato into thirds.

2) Place potatoes and carrots in pan.

3) Add olive oil and mix thoroughly until each bite-size piece is lightly coated in oil.

4) Sprinkle on salt, pepper and herbs and mix again thoroughly.

5) Cook vegetables for 25-30 mins, remove cookie sheet from oven after about 15 mins and turn over the vegetables with your spatula. Vegetables are done when you see browned edges but the middles are tender enough to pierce easily with a fork.

Ask for what you want! (Gourmet Burger Company)

I love a good burger. Thankfully several burger joints in Toronto have gluten-free bun options. (For example: Hero Burger). Skip the cheese, onions, garlic-laden sauces, make sure the fries are not dredged in flour... And you're good!

One of my favorite burger joints is Gourmet Burger Company (GBC). Unfortunately they don't have a gluten-free bun option. So I emailed them! And this was their response:

Hi Jessica,

Thank you for contacting us with your feedback re. carrying a gluten-free bun.

Currently, we offer a lettuce wrap for customers who request gluten-free meals. However, we will definitely look into a gluten-free bun option.

Have a wonderful week,

Jacqueline

-----
Jacqueline Grisé
Gourmet Burger Co.www.thegourmetburgerco.com

The very next day (today), I went to GBC. Excuse: I was in the neighbourhood! In fact, I'm sitting there right now.

I'm so glad I emailed them. Now they know there is a demand for gluten-free options and I know what they have now!

I got their lettuce-wrap beef burger with tomato, pickles, avocado, ketchup, mustard and mayo. I also got an order of their delicious hand-cut homemade fries. And a coke. (Caffeine quota done for the week). A little messy but so yummy! Remember to ask for a fork and knife! Then sit back, relax and enjoy your meal and the classic rock.

Salmon Croquettes with Lemon-Mayo

Today I had an appointment with my gastroenterologist. Everything went well but he asked me to get some blood tests to check my white blood cell counts. There was a long lineup at the outpatient lab so I made good use of my time and did some recipe planning on my blackberry.

A while ago, canned salmon was on sale at Shoppers Drug Mart. Naturally, I stocked up. I tried to have the canned salmon for lunch in a cold salad but was put off by the fishy taste.

Using Google to look up "canned salmon recipes", I came across this Lemon Salmon Burger recipe.

Obviously I had to make some adjustments to suit my dietary restrictions (substitute bread crumbs, omit red pepper flakes and onion), but I was determined to have some yummy salmon for lunch.

When I got home, I considered defrosting the gluten-free bread I had in the freezer for bread crumbs. Then, I realized what I could use instead: stale potato chips!

There aren't many snacks I can have that are cheap and readily available but plain potato chips are often made with just potatoes, oil and salt. I usually buy the Lay's brand "lightly salted" variety. My bag of potato chips has been going stale for a week. I was ready to throw them out but thought "people use stale bread in recipes all the time, why not use stale potato chips?"

Ingredients:
For the croquettes:

1 can salmon (I used Clover Leaf brand Wild Red Pacific Sockeye Salmon).
If you see salmon skin and bones, try to remove these as best as possible. In a croquette, these are just not appetizing.

1 small ziplock bag full of potato chips (about 30 chips), crushed in bag.

Handful of parsley, washed and chopped.

2 eggs (beaten)

Salt (about 1 tsp) and pepper (about 8 grinds of the pepper mill)

2-5 tbsp Cooking oil (I used leftover bacon grease)

For the lemon-mayo:

2 tbsp mayo

Juice of 1/4 lemon

Pinch of dried basil

Directions:

1) In a medium bowl, combine salmon, potato chips, parsley, egg, salt and pepper.

2) Heat a non-stick pan to medium (6) and add cooking oil.

3) Form the croquettes using a fork and the palm of your hand. Place each croquette in the pan as it is formed.

4) Cook croquettes on first side until bottom is slightly browned (approximately 5 mins). Flip the croquette and brown the other side (approximately 3 mins). Depending on the size of your pan, you may need to repeat this process a few times. Give the croquettes at least a 1/2 inch "breathing space" on each side.

5) While croquettes are cooking, mix mayo, lemon juice and basil in a small bowl.

6) Serve immediately. Makes about 8 palm-sized croquettes.

I have a few croquettes left over- these would be delicious with a salad for dinner tonight. You can also make the croquettes smaller and serve with a variety of flavored mayos as an appetizer or finger food.

Pancake Smileys

Yesterday was Sunday. For a weekend brunch I made bacon and Bob's Red Mill gluten-free pancakes. It was fantastic.

I had a few leftover pancakes and decided to be creative with my breakfast this morning.

Ingredients:

Leftover pancakes (I placed sheets of parchment paper between the pancakes before putting them in the fridge to keep them from sticking together.)

1 banana

Handful of semi-sweet chocolate chips (check ingredients for gluten, dairy, carageenan)

Directions:

Arrange as shown in picture (or as you wish) and microwave for one minute.

I ate mine folded up taco-style. The bananas keep the pancakes moist and the chocolate chips melt just enough to make this worthy as a breakfast or dessert.

4 ingredient pasta

As a student, I'm always looking for quick, freezer-friendly meals that are easy to heat up during exam season. Pasta has always been a staple in my student diet- but how can you make a tasty pasta sauce without onions, garlic and cheese?

First, a note on gluten-free pasta. It is usually made from rice or corn flour instead of wheat flour. I've tried a few brands out there and don't really have a preference- as usual, I just go for whatever is on sale. I find that with gluten-free pasta it is very important to follow the cooking directions on the package. What seems "al-dente" upon testing may just be inedible when you add the sauce.

So how can you add flavor to your pasta sauce without onions, garlic and cheese? Herbs! I use lots of basil- a perfect match to tomatoes. This is my alternative to pre-made pasta sauces such as Ragu or Classico.

Ingredients:

1 can crushed tomatoes
1 package basil (approximately 30 leaves of basil)
1 package gluten-free pasta
1 package ground beef (approximately 1.5 pounds)

salt and pepper to taste (I add lots and lots of fresh ground pepper)

What you need:

- deep nonstick pan
- large pot for boiling pasta (non-stick preferred)
- strainer
- spatula
- can opener

Directions:

1) Chiffonade the basil leaves

2) Add the ground beef to the pan and brown (do not drain off the fat, fat= flavor)

3) Add the basil and crushed tomatoes

4) While sauce is cooking, cook the gluten-free pasta according to package directions

5) When pasta is cooked, add back to the non-stick pasta pot

6) Add pasta sauce to the pasta slowly- making sure not to drench the pasta with sauce. Store away extra sauce in freezer.

You can add just about anything to this recipe. I like to cook up some mushrooms and zucchini and add to the ground beef to give my meal some extra fibre. If you (or your guests) can tolerate and enjoy spicy food and/or dairy products, add some hot sauce and parmesean cheese!

*** low-calorie option: make sure to use brown rice pasta and substitute ground chicken or turkey for ground beef. You may want to add some chicken stock to keep the meat moist.

LPK's Culinary Groove at the farmers' market!

I had an interview for a volunteer position in the Yonge and Eglinton neighbourhood today and spotted a farmers' market on my way to the subway. I just had to check it out.

The market was quite small but had a wide variety of goods: fruits and veggies, honey, soap and moisturizer made from honey, organic meats... pretty much your standard farmers' market. It also had Jamaican food, a crepe stand and a premade entree (i.e. chicken pot pie) stand. I bought some peaches and was ready to head home. Then it caught my eye... a LPK's baked goods stand with the words "organic, gluten-free, vegan".

Vegan= dairy-free! Vegans don't eat any animal products (that includes milk, honey, and gelatin). I love meat but appreciate the availability of vegan products because it makes my diet easier to follow. Treats like cupcakes and cookies are an added bonus.

LPK's farmers' market stand offered cookies, cupcakes, Nanaimo bars and a rice foccacia. I indulged in a banana cupcake with maple frosting and an Oreo-inspired cookie. I was impressed with the prices- sometimes gluten-free products are marked up because vendors know you have very little choice. At $6 for both my treats, I felt the pricing was fair and comparable to market-price baked goods at bakeries and cafes.

Left to right: chocolate chip cookie, ginger sandwich cookie, Oreo-inspired cookie

I needed an afternoon pick-me-up and coffee goes amazingly well with baked goods. I decided to use my coffee quota for this week and took a seat in the nearby Starbucks. I ordered a "tall, mild" and dug in excitedly.

First up: the banana cupcake with maple frosting. (see picture below)
- very moist, not crumbly like many gluten-free products
- sweet but not too sweet
- would definitely purchase again


Next up: the Oreo-inspired cookie. (I was going to save this for dessert tonight but couldn't resist),
- at first, I found it a bit crumbly
- tastes EXACTLY like an Oreo
- a good size (approximately as big as my palm)

I was tempted to head back to LPK's stand and buy everything in sight. Fortunately, they have a store at Queen East and Broadview and a website! Their menu is available online and lists all allergens. You can browse their website for all their products and get info for custom orders for special occasions. Everything looks so beautiful and delicious!

Finally, the environmentally-conscious would approve of LPK's Culinary Groove. They use "organic, fair trade, local and seasonal products whenever possible".

Looks like I've found my new favorite pastry shop.

Dining out: sushi

This weekend I was treated to a lovely sushi lunch. For me, sushi is the perfect meal out- what you see is what you get. If you order carefully and avoid the soy sauce, you won't be bothered by a single allergen. Plus, the pickled ginger and green tea are great anti-inflammatories.

Things to look out for:
-cooked fish like unagi (eel). It is cooked with teriyaki/ soy sauce.
- tempura (it can be battered in rice or wheat flour, or a combination- better safe than sorry)
- anything labeled spicy
- artificial crab meat (it contains gluten)
- bonito (squid) flakes and rice seasoning. I have no idea what is in this but I'm betting it contains gluten
- salad with dressing

What I usually order:
- sashimi and nigiri sushi
- miso soup (avoid if you have a soy allergy)
- rolls: avocado roll, tuna roll, salmon and cucumber roll

My neighbourhood sushi place makes lots of specialty rolls- they have one with ingredients I can have! It is called the Boston roll: salmon, avocado, cucumber and tobiko (flying fish roe). Yum!


I like to share so I make sure my dining partners are aware of what I can and cannot eat. I also make sure to grab my fair share of wasabi before others use it (to prevent cross contamination) My boyfriend and I split a delicious sushi boat and I told him he could have everything on the left and I would have everything on the right. He got to enjoy a spicy tuna roll and I got to enjoy a lovely meal out without too much planning.

*note* if you have a serious gluten allergy it is important to advise the kitchen. Knives are often used to cut items with gluten and can contaminate your food. As always- ask your server if you have any doubts.

yoso Soy Yogurt

What I purchased: 2 strawberry, 2 vanilla, 2 blueberry

On Friday, I got my wisdom tooth removed (just one tooth, thank goodness). As with any medical procedure, I am a little extra anxious because of my colitis. Everything turned out really well and the long weekend here in Canada gave me a chance (*ahem* excuse) to relax.

When you have any sort of dental surgery, solid foods are out of the question for at least one day. The dentist recommended ice cream and yogurt. She also prescribed antibiotics to prevent infection. Antibiotics scare me a little because they kill all the "good" bacteria in your gut. I already take a probiotic to keep my gut flora at healthy levels but antibiotics are pretty powerful. I was prepared to buy some yogurt to boost my probiotic intake.

So I went to Metro (my local grocery store) and came across yoso. It contains inulin, a prebiotic. Probiotics are actual bacteria that are ingested. Prebiotics encourage the colon to produce more "good" bacteria. According to yoso's website: "Inulin is not digested in the stomach or in the small intestine and so reaches the large intestine intact, where it stimulates the growth of beneficial bacteria."

Also, unlike many non-dairy products, this contains NO CARAGEENAN!

Great! But how does it taste?

Vanilla flavor

I love the texture- it is more akin to Greek-style yogurt than the 0% fat yogurt. My favorite flavor is the strawberry. I mixed this with a little bit of pudding (just use Jell-o chocolate pudding and substitute almond milk for regular milk) for dessert- yum yum! I'm not crazy about the vanilla flavor but a teaspoon of jam in every container can change that.

I see myself having this yogurt for breakfast or dessert regularly. At a price of $4.89, it is not much pricier than a brand-name Greek yogurt.

I hope to try more yoso products in the future. They offer (at the moment) soy yogurt, soy spreads, soy sour cream and soy drinks. All their ingredients are listed online and I can only see carageenan in their beverages. Best of all, they are a family-run business from Ontario!

Low-budget Vegan "Curry"

Chickpeas coated in the coriander, turmeric, ginger paste.

Curry and rice. So simple, so nice.

Blended and served as a soup.

Before I started my gluten-free, dairy-free diet, I loved dining out at Indian restaurants. The food is so flavorful and my favorite part was the nann bread and the yogurt raita sauce. Sadly, Indian restaurants are off-limits for me now because everything on the menu contains at least one of: dairy, gluten, onions and garlic.

Instead of feeling sorry for myself (which is easy to do when you have colitis), I came up with an Indian-inspired "curry". This is a Vegan recipe, but even meat-lovers (including my boyfriend the ultimate steak enthusiast), love it! Many people think of "curry" as spicy, but really it is just a name used to describe dishes from South Asia that use ground spices for flavor. The three most common "curry powder" spices are: turmeric, coriander and cumin.

The star of this dish is the turmeric. I like this spice not only because it gives a wonderful colour and flavor but also because it is known for its anti-inflammatory properties. In fact, a quick search on google scholar (query: turmeric + colitis), produced quite a few peer-reviewed articles on turmeric's effectiveness in treating colitis. This includes a double blind human study and an animal study.

This meal has it all: protein from the chickpeas, starch from the potatoes and vitamins from the cauliflower and carrots. While coconut milk may be saturated fat, remind yourself that you are eating a vegan, home cooked meal. Many cultures around the world traditionally use coconut milk as a staple in their mainly plant-based diets. If you can tolerate dairy, you can use milk or sour cream in this recipe instead.

What you need:

Spatula or wooden spoon

Knife

Colander/ strainer

Cutting Board

Vegetable peeler

1 large pot with a non-stick bottom and a LID (I use a non-stick wok that holds about 2L of liquid.)

Slow cooker (optional)

Ingredients:

1 tbsp. coriander powder

3 tbsp. turmeric powder

2 tbsp. freshly minced ginger

4 tbsp. olive oil

1 can coconut milk (I buy the cheapest one I can find while trying to avoid sulphites that are used as preservatives).

1 can tomato paste (optional)

2 tbsp. gluten-free tamari sauce

1 can chickpeas

1 whole cauliflower

2 medium potatoes

2 carrots

Salt and fresh ground pepper to taste

Directions:

1) Prepare the vegetables:
Wash and peel potatoes and carrots, then chop into large cubes (approx. 1 inch x 1 inch x 1 inch).

Wash and prepare the cauliflower. Every part of the cauliflower is edible except the green leaves.

2) Rinse and drain the chickpeas

3) Mince the ginger (2 tbsp is approximately 3 slices minced)

4) Turn the stove on maximum. Add olive oil and ginger to the pot and brown the ginger.

5) When ginger begins to sizzle, add the coriander and turmeric. You will begin to see a "paste".

6) Add the rinsed chickpeas and stir.

7) Add the coconut milk (and optional tomato paste) and stir.

8) Add the cauliflower, potatoes and carrots. Stir well. If there is not enough liquid to cover the contents of the pot (which is usually the case), add water or another can of coconut milk until the contents are all covered.

9) Cover the pot with the lid and wait for the curry to "bubble". Once the curry begins to "bubble", turn the stove to medium and add the gluten-free tamari sauce.

***At this point, if you don't want to sit around watching the stove and you have a slow cooker, you can put the contents of the pot into your slow cooker and set it on "high" for about 3 hours*** (if you use a slow cooker, the final product tends to be more "runny"- better blended as a soup than as a curry

10) Stir the pot approximately every 10 minutes for 30 minutes. Then, turn the stove to low.

11) Stir the pot approximately every 25 minutes for about 2 hours. You are waiting for the vegetables to be tender enough to eat with just a fork or spoon- just give it a test once in a while and when you think the curry is done, its done!

12) Salt and pepper to taste. I like lots of fresh ground pepper in mine.

Serve alongside rice, gluten-free pasta or gluten-free bread. Also delicious on its own or as a soup after a quick spin in the blender.

Enjoy!

My fridge and pantry staples

When people hear about my gluten-free, dairy-free, non-garlic/onion diet, they often ask: "What do you eat?"

I'll probably say this may times in this blog: I like to think about what I can eat instead of what I can't.

This is a picture of things I always have on hand to keep my diet varied but still "safe" to eat. After I started this post, I realize that this selection changes from time to time, depending on my culinary mood and the season. Look out for more "staple" items and accompanying recipes in the future.

Bottom Row (left to right):

Veggies: I had some broccoli and red pepper in the fridge. Since I'm on-the-go a lot, I like to wash and prepare my veggies when I get back from the market and store them in ziplock bags or tupperware containers.

Fruit: Apples were on sale for $1.99 a bag at a Chinese grocery store. Last week I had some locally grown peaches- a bit pricey at $3.50/ 6 peaches at the farmer's market but so delicious when they're in season. I always like to keep fruit on hand for a quick nutritious snack or dessert.

Lemon: so useful! I use lemons to perk up a glass of water, stuff inside whole chickens for roasting, make lemon-honey tea, dress salads with olive oil, cook with fish... the possibilities are endless!

Second row (left to right):

Turmeric: a lovely yellow powder used in Indian dishes that acts as an anti-inflammatory. Great for people with UC. I use it in my go-to chickpea/potato/cauliflower meal.

Eggs: quick and easy protein. Eggs are one of the big 5 allergies (gluten, dairy, egg, nut, soy) but if you can eat them, they are a cheap source of protein and can be made so many ways. I like mine over-easy, soft boiled and scrambled. They are also essential to Bob's Red Mill Gluten Free Pancake Mix.

Butter: First off, I know this is dairy. However, my naturopath told me that butter is actually good for people with colitis because of the formation of the fatty-acid chain. I use butter mostly in my cooking but also love it on gluten-free toast. I get salted organic butter for the flavor.

Third row (back row):

Bob's Red Mill Gluten Free Pancake Mix: Pancakes are easy to make and tasty at any time of day. I make mine with almond milk.

Sesame oil: I use this a lot in stir fries to give that "Asian" flavor. Also tasty when used instead of mayo in chicken salads.

Nuts: If you're not allergic, they're great for snacking! I get the Back to Nature brand- the size is perfect for your purse/backpack! I keep them around in case I get hungry on the bus. I will also add nuts to salads and stir-fries from time to time to add variety and crunch. Always be careful and READ THE LABEL because sometimes roasted nuts contain gluten.

Bay leaves: for stock and soups. Store-bought stock always has onion/ garlic and it is difficult to find a gluten-free, dairy-free soup. So I make my own!

Maple syrup: for pancakes. I am Canadian after all. I bought this organic bottle at Shoppers Drug Mart (to be honest I do a lot of shopping there due to convenience and their rewards program). The taste is light and delicious. I also keep Aunt Jemima's in my fridge but the real stuff is better by a mile.

Dried thyme: I use this to give meats and fish flavor in the oven. Thyme was just available in the spice rack when I moved in with my roommate and when I gave up garlic/onion for good, it became a regular in my dishes. Dried oregano, basil and parsley are also used in my kitchen, but not as often as thyme.

Honey: It is hard to find an inexpensive, easy-to-prepare, gluten-free, dairy-free dessert. Sometimes I just settle for a cup of honey-lemon tea. Honey is also lovely when used to roast chicken.

Back row (left to right):

Green tea: This is also from Shoppers Drug Mart. I need my caffeine but usually coffee is just too hard on the gut. (I cheat for sure but try to limit it to 2 cups a week). Green tea (hot or iced) is a tasty alternative and delicious with honey.

Almond milk: Again, this is from Shoppers Drug Mart. I recently switched from rice milk to almond milk because I like the flavor more. I use almond milk/ rice milk in mashed potatoes, smoothies, pancakes and just to drink! When shopping for non-dairy milk, I avoid carrageenan like the devil. I learned from my naturopath that carrageenan is used in animal studies to induce colitis! As far as I know, Almond Fresh and Rice Dream do not contain carrageenan- but CHECK THE LABEL EVERY TIME!

Gluten-free tamari: "Soy sauce contains gluten?!" That was my first reaction on the gluten-free diet. Thankfully, gluten-free tamari is available and generally the same price as soy sauce. I use it in stir fries, sushi take-out, rice noodles, to add flavor to soup and stews... most things requiring an "Asian" flavor. I use the San J brand but Bragg's gluten-free soy/ tamari sauces are also highly recommended among the gluten-free community. VH soya sauce is also gluten-free but as always- CHECK THE LABEL.

Orange juice: I use this for smoothies and to take my daily pro-biotic. This was a steal- 2 for $5 at... you guessed it: Shoppers Drug Mart. I don't mind pulp but buy the no-pulp kind in case any houseguests don't like pulp.

Olive oil: I use this almost every day. I have heard of olive oil snobs but I just went to the oil aisle in my local supermarket and picked out the cheapest bottle of extra virgin olive oil. It is great for dressing salads, roasting potatoes and chicken, mashed potatoes, and as a cooking oil.

Hidden:

White rice: I'm Chinese so this has always been a staple in my kitchen, even before the gluten-free diet. Brown rice is "healthier" because it has fiber but for people with IBD, fiber is often difficult to digest, especially in a flare. I use white rice to accompany stir fries, for fried rice and congee (Chinese breakfast porridge). I prefer white rice as my staple starch over potatoes because it is easier to store. I've had potatoes go bad even in the darkest of my cupboards but my white rice in my $3.99 Ikea box has never failed. Post on how to cook white rice (in a rice cooker and in a pot) to come.

Not shown:

Ginger: also known for its anti-inflammatory qualities. I use this in combination with my gluten-free soy sauce for "Asian" flavors in many dishes.

First Post- My Personal Journey

Hi there!

You may have come across this blog because you were recently diagnosed with colitis/ Crohn's disease/ IBS or someone you care about has been diagnosed. The onset for Crohn's and colitis is usually between 15-30 years of age. Before I was diagnosed, I was "perfectly healthy" and living without a care at university. Since then, I've had to make some minor changes and in all honesty, I am so glad for them.

I am writing this blog to share recipes and experiences with others affected by colitis or similar illnesses (Crohn's, IBS, celiac).

This is my disclaimer: I AM NOT A MEDICAL PROFESSIONAL NOR AM I AN EXPERT ON IBD. Every person is different and the way every person experiences a disease is different. I'm just a 20-something, Chinese- Canadian, female graduate student who has been living with colitis for about 5 years. I struggle with this disease every day of my life and I have seen my family and friends struggle to help me. However, having IBD isn't the end of the world. I remind myself of this every day and try to live my life with creativity and care (hence the name of this blog).

I treat my colitis with the help of a GI and a naturopath. I take prescription medications and naturopathic remedies. My naturopath (who I have only recently started working with), has put me on a gluten-free, dairy-free diet. Since I am not Celiac, I am not 100% strict with this diet but try to adhere as best as possible. I am also highly sensitive to onion, garlic, and spicy food and can only tolerate very little alcohol.

Please stay tuned for more posts. I promise to be as honest as possible in sharing my experiences in colitis. I also hope to post budget-friendly, adaptable recipes so that anyone living with dietary concerns can still enjoy a lovely meal.

take care,
JP