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TouchStone Health Photo
TouchStone Health Photo

Archive for the ‘gluten free’ Category

Meal Plans to Help Make your Life Easier

Posted on: August 21st, 2017 by Dr. Amanda Sue Cressman

Do you find it intimidating or overwhelming to prepare healthy foods for yourself or your family?  This is a common reasons why most people struggle with clean eating.  We all know the basics of eating better – lots of vegetables, added fruits, healthy proteins and clean carbohydrates work for many but it’s hard to actually do this on a consistent basis.

Diet meal with friends

Many people’s lives are full…full of many things and eating healthy foods generally falls off the priority list or is forgotten.  By the end of a busy day/week, it’s hard to make good decisions that are in alignment with how we wish to be eating.  Check out this article on Decision Fatigue by The Harvard Business Review.  Do you ever find yourself eating well and clean for the first part of your day but by the end are eating foods you wish you hadn’t?  We make dozens, some studies report hundreds of food-related decisions throughout our day and after deciding many things throughout the course of a day, we are tired and start making easier decisions which usually results in poorer choices for our health.  I know for myself, I have ideals of eating healthy foods but sometimes the inspiration falls short and I’m eating the same thing over and over or eating rice crackers and hummus at the end of a long day which although is an ok food, not a match for my constitution which does better on vegetables and a light protein.

So, we have begun a new program to help you eat clean and take away the work of deciding what to eat and when.  We are now developing Healthy Meal Plans to suit your specific dietary needs.  Weekly or Monthly recipe plans are put together for your specific needs.  Foods can be avoided specific to your needs and menus can be created specifically for your health goals (example: dairy-free, gluten-free, vegetarian, vegan, paleo, FODMAP, Anti-inflammatory, PCOS, Thyroid, Autoimmune, etc).

What’s included:

-a detailed shopping list is given for your plan

-a to-do list for the week of prepping food

-all the recipes

-micro and macronutrient breakdown

-caloric breakdown

And…we can make it for whatever serving size you want.  If you have a family of 5 we can ensure all recipes are specific for your 5 people or for one person. Prepping your week/month is incredibly easy as we do the work for you.

We started this program a month ago as many people were sharing their desire to eat well but that more support was needed to stay interested and consistent.  We hope this is the solution to help.  Pricing is located on our Meal Plan page and ask your Naturopathic Doctor: Dr. Cressman, N.D. or Dr. Reidl, N.D. if you have any other questions.

Attached is a sample 3-day eating plan to let you know what a plan would potentially look like.  sample-diet

This helps make eating delicious, healthy foods easier.


My Favourite Gluten Free Recipes to help you create your Menu

Posted on: July 6th, 2016 by Dr. Amanda Sue Cressman

Going Gluten-free (GF) can be intimidating and many people don’t know where to start.  Whether you’re trying it out to see how you feel, needing to do so for health reasons or trying to cook/bake for someone who is GF…it can feel overwhelming.

Here is a list of some tried and true recipe ideas that I have enjoyed.  If you know me, you know I’m not a great cook…I don’t enjoy spending a lot of time in the kitchen and the last thing I want is needing to go to various stores to get different ingredients.  These recipes are generally – easy to make and you can buy most ingredients from either your local grocery store (Zehrs health section is usually the best match for me) and Bulk Barn.

See what you think and I hope these recipe ideas taste great for you too. (And most of these recipes are dairy free as well or allow for dairy-free substitutions.)

Breakfast Ideas

Grain-free Berry Granola – Healthful Pursuit

Banana Oat Blender Pancakes – Kitchen Treaty

Coconut Flour Chocolate Crepes – Healthful Pursuit

Sweet Potato Hash – Healthful Pursuit

Carrot Cake Baked Oatmeal – Oh She Glows

Soft and Chewy Sugar Free Granola Bars – Oh She Glows

Almond Flour Pancakes – Comfy Belly

Fluffy Coconut Flour Pancakes – Comfy Belly

Quinoa Granola – Comfy Belly

Blueberry Syrup – Nourishing Meals

Gluten Free Raspberry Scones – The Roasted Root

Mochaccino Chia Breakfast Pudding – Joyous Health

The Life-Changing Loaf of Bread – My New Roots

SMOOTHIES – here are Greatist’s 54 Top Smoothie Recipes

SMOOTHIE BOWLS – here are Greatist’s Top Smoothie Bowl Recipes  and some more that are Dairy Free Top Smoothie Bowl Recipes

Lunch Ideas

Spiralized Thai Salad Recipe – Against All Grain

Sea Salt Rosemary Zucchini Chips – Joyous Health

 My Favourite Detox Salad – Eat Yourself Skinny

Veggie Summer Rolls with Peanut Sauce – Avocado Pesto

Soft Gluten Free Sandwich Bread – A Little Insanity

10 Minute Grain Free Paleo Bread – Shiny Happy Food

Dinner Ideas

Coconut Cauliflower Rice – Healthful Pursuit

Sweet Potato Chickpea Buddha Bowl – Minimalist Baker 

Spicy Buddha Bowl – Crazy Vegan Kitchen

Sweet Potato Pizza Crust – Blissful Basil

Cauliflower Pizza Crust – Detoxinista

Zucchini Noodles with Creamy Avocado Pesto- Eat Yourself Skinny

Curried Cauliflower Soup – Cookie and Kate

Dessert Ideas

Black Bean Chia Brownies – Joyous Health

One Bowl Jumbo Chocolate Chunk Cookies – Oh She Glows

Fudge-tastic Brownies – Healthful Pursuit

Grain-free and Vegan Flourless Fudge Cookies – Healthful Pursuit

Raw Chocolate Cheesecake – Comfy Belly

Real Deal Chocolate Chip Cookies – Against All Grain

Fudgy Chocolate Tarts – Against All Grain

Banana Bread – Comfy Belly

Flourless Chocolate Pumpkin Muffins – Running with Spoons

Flourless Banana Bread Muffins – Running with Spoons

Fudgy Paleo Beetroot Brownies – The Roasted Root

Chocolate Avocado Pudding – Pop Sugar


Chocolate Gelatin Bars – The Healthy You Project

Power Protein Balls – Caveman Strong

Crunch Raw Protein Balls – The Healthy Family and Home

Homemade Gummy Candies – Healthful Pursuit – Use a juice of your choice

Date Energy Balls – Detoxinista

Mint Chocolate Truffle Bites – A Virtual Vegan

Classic Almond and Cacao Energy Balls – Deliciously Ella

Dr. Amanda Cressman, N.D.

Healthy Holiday Treat!

Posted on: December 21st, 2013 by Dr. Amanda Sue Cressman

IMG_0985The holiday season is a time where food is in abundance and the selections are not always nutritious.  Whether it’s dinners with friends/family, meals out or gifts of food…we are surrounded by delicious options that are hard to resist.

I love gummy candies which are ridiculously horrible for your teeth, your energy, mood, waistline, etc.  But none the less, they were a special treat when I was a kid and are still viewed as that today.  So…I found a recipe where I can enjoy the fun of chewing on jelly with the health benefits of fruit/veggies juice with NO sugar.

Leanne Vogel is a Holistic Nutritionist who made a recipe for gummy candy made with: fruit/veggie juice, lemon juice, stevia and gelatin.  They take about 5 minutes to make and the recipe works each and every time.  Different coloured juices can be used for different colours.  I made a 2nd batch with green smoothies and they worked beautifully.  If you enjoy more of a jello-jiggler texture, add 1 tsp less gelatin, if you want more gummy candy, add a little more gelatin.

It’s a great way of adding more nutritious content to desserts without people knowing.  I’ll be bringing these to gatherings this year for sure.

Gummy Candy Recipe from Leanne Vogel.


The Best Gluten Free Bread…and it’s Easy to Make!

Posted on: October 27th, 2012 by Dr. Amanda Sue Cressman

I have been doing a detox these past 2 months and apart of that detox is eating gluten free.  Many people wonder why gluten is off so many dietary plans, especially in the last few years.  What is in it, that makes it so bad?

Gluten is a protein in a few types of grains.  I like the acronym BROWS to remember: Barley, Rye, Oats, Wheat and Spelt.  It was thought that a small group of people with Celiac’s Disease (who cannot digest gluten) were the only population who needed to go gluten free, but an Archives of Internal Medicine study that was conducted in 2003 determined Celiac’s Disease is more prevalent, affecting 1 in 133 Americans.  The rate of gluten sensitivity is soaring with more and more people suffering from digestive complaints after a gluten rich meal.

I’m sure many of you know of someone who after eating the bread at the dinner table has felt tummy pain, complained of cramps and bloating, or worse has needed to go to the washroom and fast.  There are many studies being conducted to understand (1) the autoimmune link with gluten, (2) the inflammatory link, (3) leaky gut connection, (4) the alteration of the seed so our digestive and immune system can no longer recognize it to process.

What’s an even better test is to try yourself.  Give yourself 2 weeks without eating any gluten and assess how you feel.  How are your bowel movements, your mood, your energy, your sleep and your overall sense of self?  Everyday we have a chance to improve our quality of health with the foods we eat or negate it.

And it doesn’t need to be ridiculously difficult.  I am including my favourite gluten free bread recipe, but if you don’t have time, an excellent store option is: Silver Hills Bread available at Fiddleheads on Bruce Street in Kitchener or Healthy Foods and More in Waterloo.  Light, fluffy, flavourful and very sandwichable.

This is my bread, where I almost followed the recipe to a tee, but I substituted the Xantham Gum for Guar Gum (1:1).  Next time I’ll try matching the original recipe to get even more rise, but it’s light, fluffy and delcious.

Best Gluten Free Bread Recipe from Gluten-Free Bay.

564-572 Weber Street North, Unit 3A
Waterloo, Ontario