Gluten Free

This Week on City Mom: Healthy Mama

Being a parent is the toughest job in the world! We are responsible for every aspect of our children’s lives and wellbeing. With all that responsibility comes a sometimes hectic schedule. When it comes to providing healthy meal s for our families it can be overwhelming to try to combine the speed and ease of meal-prep with a nutrient packed dish.

This week on City Mom we take a guided tour of Loblaws at Richmond North with Melissa Briones, a certified dietician.

Melissa shows us how to make nutritious choices , how to read food labels, what sections of the store to focus on and nutrition related services Loblaws offers.

And for those days when eating out is a necessity (or just for fun) we visit Organic Works on Wellington Street. This is one of my favourite spaces in all of London. Owned by Peter Cuddy, Organic Works specializes in recipes made with organic, gluten-free, nut free and vegan ingredients.

First we focus on the amazing fresh grain products coming from the bakery. From gluten-free breads, buns, dinner rolls, banana bread and cookies to their eat-in cafe, Organic Works is a true culinary gem!

It’s not only the amazing and healthful staples that makes Organic Works such a treat but also their interior design and overall atmosphere. We get to chat with the designer, Kate Gielen from Gielen Design who shares her design inspiration on creating the space.

If you haven’t visited Organic Works yet, you’ll love seeing it in today’s episode. If you’re already a fan like me, then you know why I chose to feature this awesome place.


This week in City Mom’s Kitchen we’re working with Chef Tom from the President’s Choice Cooking School and visiting Jaydancin to learn about more good-for-you items.


Tune in next Tuesday at 7:00 PM to watch as we visit with Bernice Robinson, a personal trainer. She’ll share some easy exercise tips, a healthy meal from her nutritional plan and information about her personal training studio. We’ll also take a look at one of the fitness world’s hottest trends called Kangoo Jumps!

Hope to see you then!

Kettle Cuisine Gluten Free Frozen Soups Arrive in Canada! {Giveaway}


Finally an end to the dilemma of what to pack for lunch, something healthy or something convenient? Personally if I don’t make my lunch the night before I’m in trouble. I run out of time in the morning to make a healthy lunch and I usually end up straying from my healthy eating plan while at work.

That’s why I am really happy to share the information and a giveaway opportunity from Kettle Cuisine. This Massachusetts-based company is ‘dipping its spoon into the Canadian market’ with five gluten-free soup varieties.

Not only are the Kettle Cuisine soups gluten-free (which we love at City Mom) but they’re also considered clean with only natural ingredients.  This is such a relief as clean and convenient don’t always belong in the same sentence.


The five varieties of Kettle Cuisine soups that have arrived in Canada are:

  • Angus Beef Steak Chili
  • Chicken Soup with Rice Noodles
  • New England Clam Chowder
  • Three Bean Chili
  • Tomato Soup with Garden Vegetables

All the soups are gluten-free and made with only natural ingredients. I was able to try all five soups and though they were all very tasty and delicious, my favourite was the Three Bean Chili. It is so hearty and has the perfect amount of spice.

Kettle Cuisine Gluten Free soups


Slow simmered pinto beans, black beans and chili beans with onions, tomatoes, bell peppers, green chilies and a blend of Southwestern spices. It’s a good source of fibre, vitamin A and protein.


Tomatoes (tomatoes, salt, citric acid), onions, red chili beans, pinto beans, black beans, water, sweet corn, green peppers, red peppers, green chilies (green Chile peppers, salt, citric acid), yellow peppers, spices, garlic, cilantro, corn oil, paprika, sea salt, pepper sauce (vinegar, red pepper, salt).

Nutritional Values:

With only 220 calories, a whopping 13 grams of fibre (52% of your daily requirement) 11 grams of protein and only 3.5 grams of fat, it’s easy to see that this is a nutritional and weight-smart meal choice. Pair it with a leafy green salad and you’re all set for lunch or dinner.


You can find the Kettle Cuisine gluten-free frozen soups at some of your favourite retailers like Loblaws, Zehrs and Fortinos.  Check here to see if they are sold in your city. Most varieties sell for $4.99.


Today on City Mom one lucky reader will win a Kettle Cuisine prize pack that includes a handy insulated cooler lunch bag, some branded goodies and a grocery store gift voucher for use towards purchasing the Kettle Cuisine soups.


Please use the Rafflecopter widget below to enter. Good luck!

a Rafflecopter giveaway

Clean Green Bean Casserole {Recipe}


Clean Green Bean Casserole

The art of clean eating is actually a lot easier than one might assume. Once you learn a few basics and gain the ability to consider substitute ingredients, you can be well on your way to cleaning up your favourite recipes.

For my family Christmas dinner, I was in charge of bringing a vegetable dish. I wanted to keep my dinner as clean as possible but I didn’t want to compromise on the comfort and heartiness of traditional holiday favourites.

By cleaning up a classic like green bean casserole, I was able to lower the calorie count, fat content and glycemic index, remove the gluten and up the nutrient value without forfeiting taste.


Dirty may be too harsh a word, but it sounds fun and makes sense since the opposite of clean really is dirty. So here we go…

Below is a classic green bean casserole recipe. It sounds and looks delicious:


  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon white sugar
  • 1/4 cup onion, diced
  • 1 cup sour cream
  • 3 (14.5 ounce) cans French style green beans, drained
  • 2 cups shredded Cheddar cheese
  • 1/2 cup crumbled buttery round crackers
  • 1 tablespoon butter, melted

Yum right? Now take a look at my cleaned up version of the same dish:


  • 2 tablespoons virgin olive oil
  • 2 garlic cloves chopped
  • 2 tablespoons spelt flour
  • 1 teaspoon sea salt
  • ½ teaspoon agave syrup
  • 1/4 cup onion, diced
  • 1 cup goat’s yoghurt
  • 5 cups fresh green bean, ends snapped off (steamed)
  • 1 cup low-fat cheddar cheese
  • 1/2 cup crumbled gluten-free crackers
  • 1 tablespoon Earth Balance Organic Natural Buttery Spread, melted


  1. Preheat oven to 350 degrees F (175 degrees C)
  2. Heat olive oil in a large skillet over medium heat. Add garlic and sauté for 2 – 3 minutes
  3. Stir in flour until smooth, and cook for one minute
  4. Stir in the sea salt, agave syrup, onion, and yoghurt
  5. Add green beans, and stir to coat. Transfer the mixture to a casserole dish. Sprinkle shredded cheese over the top.
  6. In a small bowl, toss together cracker crumbs and buttery spread, and sprinkle over the cheese.
  7. Bake for 30 minutes in the preheated oven, or until the top is golden and cheese is bubbly.


Some key concepts to note are a few of the easy substitutes that really clean this recipe up.

For example, butter is replaced with olive oil and organic buttery spread; sugar replaced with agave syrup; sour cream replaced with plain goat’s yoghurt and cheddar cheese replaced with a smaller amount of low-fat cheddar cheese.

I’ve also replaced the white flour and buttery crackers with gluten-free options like spelt flour and gluten-free crackers.  I’ve also opted for a fresher and healthier choice by using fresh green beans opposed to the canned variety and added some garlic for flavour and health benefits.

Follow the simple directions and you’ll have a clean and hearty recipe that you can feel good about serving your family!

What are some of your favourite recipes that you’d like to see cleaned up? Share your favs and I might just try to work some magic on them.


Chex Gluten Free Cereal Arrives in Canada

Chex Gluten Free Cereal

Chex Gluten Free Cereal

As I sat eating my gluten free cereal with lactose free milk, I realized how lucky we are as consumers. With all the different food options that exist today, it’s easier than ever to find nutritious choices for a wide variety of dietary requirements.

When I was given the opportunity to try out Chex Gluten Free cereal I was excited. I don’t have a confirmed gluten allergy but knowing that 1 in every 133 Canadians suffers from Celiac Disease it’s definitely something I’m aware of. In fact, it’s estimated that 14% of Canadians are gluten avoiders.

I found the Chex Gluten Free cereal to be very tasty with an appealing texture. The cereal comes in two varieties; Honey Nut and Rice. Both can now be found in the cereal aisle in grocery stores across Canada.

Most people consider cereal to be a breakfast choice but Chex cereal is so much more. Check out the unique recipes at Life Made Delicious to see all the different ways you can incorporate Chex into your meals.

There’s Chicken Cordon Blue, Mini Mac and Cheese and Chex* Cookie Pizza to name just a few. I tried  the Sweet ‘n Salty Coconut Chicken recipe and it was fantastic. This is something I will definitely make again. And it was so easy to make that it gets extra points for convenience.

Check it out:


  • 4 cups (1L) Hone Nut Chex* cereal, coarsely crushed
  • 2 cups (500 mL) shredded coconut
  • 1.5 tsp (7 mL) salt
  • .5 tsp (2 mL) pepper
  • 4 eggs
  • 1.5 lb (750 g) uncooked chicken breast tenders (not breaded)


  1. Heat oven to 425 F. Generously spray large cookie sheet with non-stick cooking spray.
  2. In a shallow bowl, mix cereal, coconut, salt and pepper. In another shallow bowl, beat eggs. Coat one chicken tender at a time with coconut mixture, then eggs, then again with coconut mixture; place on cookie sheet. Repeat to use up chicken.
  3. Bake about 20 minutes or until chicken is golden on outsides and no longer pink in the centre.


Whether you enjoy Chex Gluten Free cereal in the morning with a bowl of milk or in a tasty dessert or as part of a main course, I highly recommend grabbing a box or two and trying it out.

Disclosure: I am participating in the Chex Gluten Free program by Mom Central Canada on behalf of General Mills. I received a Chex gift pack and a gift card as a thank you for my participation. The opinions on this blog are my own.

City Mom

Page 1 of 11