Recipes & Nutrition

All our recipes have been picked by Dr. Chay to complement your lifestyle changes and support your best health.

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 Recipes & Nutrition

Gluten free, healthy, japanese, vegetables, dr amanda chay

Japanese Seafood, Veg, and Rice Bowl GF*

Japanese food is great because it focuses on smaller portions, vegetables, and fish! Enjoy this great mid-week meal and have some leftovers for the...

Spaghetti and “Meatballs” (GF/DF/VG)

Sometimes eating on a restricted diet can leave us wanting the classics we grew up with. Dr Chay still wants you to enjoy eating...

Pea Shoot and Pomegranate Breakfast Salad

Pea shoots are delicious and provide, fiber, beta carotene, vitamin C, and folate. Pomegranates provide a juicy kick while combating and preventing atherosclerosis! Pair...

Gluten & dairy free gingerbread cookies

This recipe is from one of my favourite books ‘The Whole Life Nutrition Cookbook’ by Alissa Segersten and Tom Malterre

Holiday Nog!

This version of the classic omits dairy in favour of coconut milk. Also, taking rum’s place are tequila and sherry! Enjoy this non-dairy alternative...

Fall Veg, Salmon, and Rosemary Sauce

Fall vegetables are here! Use leeks and turnips in this easy delicious, gluten free dinner.  

Modern Eggs Benny

Eggs benny gets a makeover! Replace the butter and carbs for a lighter, crisper version of the stately classic. It still tastes delicious I...

Roasted Delicata Squash Stuffed With Red Rice, Hazelnuts, and Kale

This is a great fall or winter dish that features squash in a starring role.


This Italian classic is a vibrant green sprinkler that delivers a fresh flavour punch!  

English Pea and Raspberry Salad with Citrus Dressing

This zesty salad is great for using the first bounty of summer: peas and raspberries. It can be a starter, vegetarian main, or a...