Recipes
Substitute Options
The results for those of you who undergo an Ecology Test will dictate (at least for the short term) what you can and can not eat or drink. We have come up with a few alternatives designed to make your life a little easier. If you are not sure about anything or have questions, please check with Dr Luke at your next visit.
- REMEMBER – Drink 2 glasses of water approximately 10 minutes before eating. Don’t sip! Scull! The best way to drink water is to scull the entire glass.
- MILK – Oat Milk, Rice Milk or Almond Milk – UNSWEETENED
- SUGAR – Maple Syrup, Honey (preferably local/organic), Agave
NOTE: If your test showed NO SUGAR OR CANDIDA, please be sure to check these options with Dr Luke. - RICE – Quinoa white, black, red or mixed (preferably organic), cauliflower, fresh steamed greens.
Breakfast
Breakfast Suggestions
Healthy Frozen Berry Oat Slice Recipe
Submitted by: Susan
You can tweak the recipe to be gluten-free with buckwheat and tapioca flour, dairy-free by using coconut oil and it’s already egg-free.
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Banana Oatmeal Pancakes
Submitted by: Isabelle
Building a better breakfast one delicious bite at a time, these blender banana oatmeal pancakes are a go-to on busy nights and lazy weekends! (Gluten-free, dairy-free!)
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Lunch
Homemade Aussie Bites
Submitted by: Kaz
This homemade Aussie bites recipe is a copycat of the Costco Aussie bites. They are a lovely snack bite like an oatmeal cookie with superfoods like dried fruit, seeds and more. Moreover, this version is gluten-free, vegan, and dairy-free. The bites are free of wheat, eggs, and peanuts as well, which tend to be common allergens for people.
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Vegetarian kimchi
Submitted by: Theresa
The secret is in the vegetarian stock. It works perfectly. It gives the kimchi a delicious savoriness. Even if you are not a vegetarian you should try this for a change, you will be surprised how delicious it is.
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Perfect Quinoa
Learn how to cook perfect quinoa, every time. I’ve tried all the other quinoa cooking methods and this one works best. It’s easy to cook fluffy quinoa when you know the right way to do it!
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Classic Fresh Fruit Salad
A classic Fresh Fruit Salad is the refreshing side dish you need for your BBQs and potlucks this summer season! Full of healthy fruit and made with a delicious poppy seed dressing, it’s perfect for warm weather days.
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Favourite Quinoa Salad
This quinoa salad is refreshing, crisp and delicious. It’s made simply with fresh cucumber, red bell pepper, red onion, chickpeas, fresh parsley and a garlicky olive oil and lemon dressing.
Dinner
Turkey Shepherd’s Pie – Gluten Free and Dairy Free
Submitted by: Kaz
This version is gluten free and dairy free so that everyone can enjoy it! A hearty meat filling, creamy mashed potatoes, and dairy free cheese on top make this a tasty dish that all can enjoy!
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Balsamic Roasted Green Vegetables
Balsamic Roasted Green Vegetables is a delicious medley of caramelized Brussel sprouts, green beans, broccoli, and asparagus. Fennel, mushrooms, onion, garlic, and basil add more fresh flavor. A delicious side dish that has something for everyone!
Spicy Roast Potatoes
When it comes to comfort food, nothing quite compares to the warmth and satisfaction of a perfectly roasted potato. But what happens when you add a fiery twist to this classic British staple? You get a dish that will make your taste buds dance with delight – spicy roast potatoes!
Tess’ Smokey Rub
Shake all ingredients in a jar and sprinkle/rub on any meat you desire. This adds great flavor to your meats and you wont need to add a sauce or gravy. Store in an airtight jar.
