Cupcake Friday!


Strawberry cupcakes with cream cheese icing, fondant flowers, and sprinkles. These were for a wedding, and the bride had red as her colour. I managed to tie it in with fondant and sprinkles. She wanted half the cupcakes in strawberry, and the other half in mocha, so I made chocolate cupcakes with coffee icing, based off a recipe she said inspired her (I used my own tried-and-true recipe). We used the same tip, flower, and sprinkles on both recipes of cuppies so there was continuity there. We made 13 dozen cupcakes and a cake for the bride and groom to cut – chocolate cake, coffee filling, and white buttercream icing with more fondant flowers flowing down in a river. I wish I got a photo of the other cupcakes as well as the cake, but you can imagine this cupcake except in dark brown and light brown… Cupcake On!

Rice and beans, veggies, fruit


I made some black beans with a chipotle sauce for dinner tonight and lunch tomorrow, but it was very, very hot! Hotter than I thought it was going to be. I mixed it with rice to tone it down a bit, and that didn’t quite work. I’m hoping that the fresh diced baby cukes and yellow pepper help balance it out further. It’s going to be quite the thermogenic lunch.

My son ate 4 apples that I bought today, so I scavenged in the freezer for some frozen berries, and am throwing those in. They’ll be defrosted by lunchtime, but will be a nice sweet treat.

Snacks? None – my son ate all the fruit again! I’ll pick some more up tomorrow, and I am planning on getting a big grocery shop done on the weekend, anyway…

(Brown rice) pasta, tomato sauce, goat cheese, salad


I love this bento box, but it’s very tricky to photograph. I did the best I could; one would think with all the bento blog reading I do that I’d figure out a way… On the other hand, I’m happy to be back to bentoing. Being home most days during the summer means I make lunch and dinner at separate times, and it’s a lot more cleaning up!

Brown rice pasta with a home-made tomato sauce are mixed together so none of the pasta dries out, and I don’t make a mess at my working lunch meeting tomorrow. I topped it with goat cheese crumbles and fresh basil from the farmers’ market. In the smaller tier, I have some green leaf lettuce and apple pieces. I’m really into fruit on salad these days. I plan on topping the salad with balsamic vinegar.

My son ate almost every piece of fruit in the house today, so I will pick more up tomorrow and have some for my snacks.

Black bean burgers, halloum, avocado and salad


I am struggling with finding (preferably) vegan, gluten free black bean burgers that stay together when you try to cook them. It’s tricky. If anyone has success, please let me know! These have some egg and gluten free sprouted grain bread to bind, but they still fell apart.

Still, I managed to make some mini burgers, grilled halloum cheese, messily sliced avocado (I don’t know how sushi restaurants in particular make sliced avocado look so pretty), and a spinach-raspberry salad. Two hot peppers complete the lunch for a treat.

Back to bento! Coconut veggie curry and salad


It’s tricky to run a lunch blog when you’re a teacher and it’s summer. Thank you to everyone who put up with a lack of regular content – I even missed a couple of Cupcake Fridays! this summer – egad!

I’m heading into my classroom for the first time this school year tomorrow. There are no students until next week, but we have three days of professional development and meetings prior to that, so tomorrow is my last hope for undisturbed work time. I just hope the online system we use will be up and running relatively smoothly!

I have roasted sweet potatoes under a coconut veggie curry with assorted goodies from the fridge – onion, pepper, celery, tomato, and spinach. I also have a small spinach salad with some goat cheese crumbles and nectarine. I plan to dress it with balsamic vinegar. I packed some mixed raw and unsalted nuts for snack – healthy!

Cupcake Friday!


Chocolate cupcakes with chocolate buttercream icing. These were taken to a potluck dinner. I’ve been helping a local restaurant with off-site catering over the summer, and the staff had an informal get-together this week. The cupcakes were very well-received. I ate just the icing off mine – these were not gluten-free. Cupcake on!

Guest Post: brings you some Gluten-Free Bento Ideas!

Bento is a single-portion takeout or home-packed meal common in Japanese cuisine. A traditional bento holds some sort of meat or fish, a veggie and rice, and is packed in a box-shaped container called a bento box. They are becoming famously popular in the U.S.

Bento boxes also allow you to pack plenty of food without gaps. A 21-ounce box holds a 700-calorie meal, which is a very effective method for counting calories and weight loss. It is also plenty of food for a health-conscious meal.

While the bento box allows you to pack your food in reusable containers, bentos also reduce lunch container waste and allow you to pack a wider variety of food for lunch. Perfect for the workplace, another added benefit is Bento boxes provide you a nice meal planning tool to control the portions you eat. In fact, the Bento rule of thumb is actually 3 parts carbs, 2 parts fruits and vegetables and 1 part protein. And if you’re into a good healthy balance, you won’t include processed foods, snacks or candy in the mix. Rather, adhering to a diet rich in vegetables, fruits and gluten-free foods are optimal.

What exactly is gluten? Gluten is a protein found in wheat that gives elasticity to dough, helping it to rise and keep its shape. Additionally, it’s a combination of glutenin and gliadin, which is joined with starch in various grains. Gliadin is what enables bread to rise properly while glutenin is the major protein in wheat flour, making up 47% of the total protein content.

When people with Celiac Disease eat foods or use products containing gluten, their immune system responds by damaging the small intestine. The tiny, finger-like protrusions lining the small intestine are damaged or destroyed. Called villi, they normally allow nutrients from food to be absorbed into the bloodstream. Without healthy villi, a person becomes malnourished, regardless of the quantity or quality of food eaten.

Some people suffer from gluten intolerance, which is different from Celiac in that it is not an immune mediated response. The symptoms appear after eating wheat or other foods containing gluten, which can cause abdominal cramping, flatulence, diarrhea and bloating. Doctors are still investigating whether gluten intolerance over a long period causes permanent intestinal damage. More commonplace is gluten sensitivity, which affects over 20-million people in the U.S. and is essentially a less severe form of gluten intolerance. The gastrointestinal symptoms are similar to those that affect individuals with Celiac Disease, but gluten sensitivity does not cause damage to the intestinal lining. Even those without any significant intolerance to gluten can experience bloating or a swollen abdomen as a result of ingesting gluten-based foods.

Many concerned with nutrition rave about the benefits of a gluten-free, vegetarian diet, and many people do find that eliminating gluten eases digestive issues. More recently, those who’ve adopted the gluten-free lifestyle report improvements in weight loss, brain function, energy, joint pain and a better general sense of well-being.

And what better way to adopt a healthy eating plan, good nutrition and portion control than to use the bento for preparing and carrying your meals. You probably have enough in your kitchen right now to get started packing bento-style lunches. Really all you need is a shallow Tupperware-type food container with a watertight seal and eating utensils. If you really want to get fancy, you can add a thermos for soups, a sandwich case and even an authentic bento box straight from Japan. Here are a couple of vegetarian, gluten-free food ideas you can pack in your bento box:

● Gluten-free Brown Rice English Muffin- These are great toasted and topped with vegan cream cheese and bagel seeds for a hearty sandwich or veggie burger

● Quinoa Pasta- These noodles are great topped with marinara or pesto or used in a cold pasta salad

● Veggie Burger- They’re easy to heat up in a skillet and also over an open flame out on the grill

● Havarti Cheese- This spicy and creamy vegetarian cheese makes the perfect queso to pair with tortilla chips. You can also add it to your veggie burger for an extra kick

● Tofu Pups- These veggie dogs are easy to pack in a bento. You can also deep fry them in gluten-free corn-dog batter

● Veggies and Beans- vegetables will provide you with all of the protein that you will need. Veggies such as broccoli and spinach are great sources of protein. Beans are also another great source of protein

Whatever you decide to eat, using a bento container and maintaining a gluten-free vegetarian diet are two great ways to control your weight, keep you disciplined and are sure-fire ways for a successful healthy eating strategy.

David Novak is a international syndicated newspaper columnist, appearing in newspapers, magazines, radio and TV around the world. His byline has appeared in GQ, National Geographic, Newsweek, The Wall Street Journal, Reader’s Digest, USA Today, among others, and he has appeared on The Today Show, the CBS Morning Show and Paul Harvey Radio. David is a specialist at consumer technology, health and fitness, and he also owns a PR firm and a consulting company where he and his staff focus on these industries. He is a regular contributing editor for Healthline. For more information, visit


Just adding: check the ingredients on veggie burgers and tofu pups, because it can be difficult to find varieties that don’t include sources of gluten in their ingredients!

In which Lizzie goes off the deep end with a ton of bentos


I’m taking my son on a mini roadtrip tomorrow, and we’re leaving hubs at home to work. I felt guilty, and I don’t know how much time he’ll have to make lunches and snacks as it’s the busiest time of year for him, so I made him three days’ worth of bento goodness in addition to a picnic lunch and snacks for me and our son on the way to our destination.

I can’t believe that I first made this much food, or how much bentoing can be done in one go! I kept it as simple as possible by using the same ingredients across multiple bentos.

Monday – quinoa with black beans or chicken and lots of diced veggies,
Tuesday (hubs) – same, but varying the veg and presentation a bit,
Wednesday (hubs) – big salad with veggies and chicken, and

snacks are mostly fruit, as it’s in season, is cheap, and plentiful.

Here’s a close-up of my picnic lunch bento for tomorrow:


And my son’s – lots of fruit, veggies, and BBQ corn tubular chip thingies (that reminded me of the Hula Hoops crisps I used to eat as a kid, but they don’t taste the same), and a pbj:


Mild curry and sweet potato dinner bento


A surprise please-come-work-a-shift today phone call greeted me on my way from a very harrowing (pssh!) morning of yoga and acupuncture – it’s a hard life! So here’s a bento I made so that I can have a healthy dinner during a break from my friend’s husband’s grocery and liquor store that he manages. We’re heading into a long weekend up here in the Great White North, so it’ll be very busy and he needs help. And I could use some extra guilt-free shopping funds for my vacay next week. Win-win, people!

On the one side, there’s a bunch of veggies sautéed in coconut oil, then simmered in coconut milk with some curry powder, lemongrass, and sambal oelek. I was going to put green curry paste in, but it had expired and wasn’t looking happy. Eclectic mix, which I hope will be okay when I come to eat it. I tossed some mixed beans into the curry for protein and fibre. On the other side, I have some sweet potatoes roasted with cumin and sea salt in coconut oil.