Your Morning

Weekdays 6et

Healthy alternatives to your favourite treats

Starting a new diet doesn't mean you have to give up on flavour and your favourite treats—you can even indulge in things like wings and baked goods, if you do it right! Kelly Childs and Erinn Weatherbie from Kelly's Bake Shoppe dropped by our kitchen with some healthy food swaps. See below for two of their gluten free recipes.

Cauliflower Wings with Sriracha Sauce
Makes 6 servings

Prep time: 15 minutes
Active time: 30 minutes


  • ⅔ cup GF all-purpose flour
  • ½ cup oat flour
  • 2 teaspoons garlic powder
  • ½ teaspoon dried basil
  • Pinch sea salt
  • Pinch smoked paprika
  • Pinch cayenne pepper
  • 1 tablespoon agave syrup
  • 3/4 cup plus 1 tablespoon almond milk or water
  • 1 head of cauliflower, broken into 1-inch florets
  • Sriracha Sauce

  1. Preheat the oven to 450 °F. Line a baking sheet with parchment paper.
  2. In a medium bowl, whisk the flour, oat flour, garlic powder, basil, salt, smoked paprika, cayenne, agave syrup and almond milk or water until the batter is the consistency of thin pancake batter. Add more almond milk or water to get it just right. You don’t want it too thick.
  3. Toss the cauliflower in the batter to coat the florets. Place battered cauliflower on the prepared baking sheet and bake in the centre of the oven for 15-20 minutes flipping halfway through to ensure even browning.
  4. Heat Sriracha Sauce in medium saucepan over medium heat for about 5 minutes or until bubbling. Remove from heat and set aside.
  5. Remove the cauliflower from the baking sheet and pour the sriracha sauce over the florets, evenly coating them..  Keep any extra sauce for dipping.
  6. Place the coated cauliflower back onto the baking sheet and bake for an additional 5 – 7 minutes until the florets get crispy.
  7. Serve the cauliflower with the extra Sriracha Sauce for dipping.

Note: Smoked paprika has a deeper, more assertive flavor than unsmoked, regular paprika. It’s an awesome spice and totally delicious but you may need to buy it at a specialty food store.


Chocolate Chia Pudding
Makes 4 servings

Active time: 5 minutes
Total time: 1 to 2 hours of refrigeration, to chill and thicken

2 cups chilled unsweetened coconut milk or other non-dairy milk
½ cup chia seeds
5 tablespoons raw cacao powder
5 tablespoons maple syrup or 6 tablespoons yacon syrup
1 teaspoon vanilla bean powder or 1 tablespoon vanilla extract
Pinch of sea salt

  1. In a small bowl, whisk the coconut milk, chia seeds, cacao powder, syrup, vanilla and sea salt
  2. Cover and refrigerate for 2 hours