The Good for you Gourmet

Special Diet and Menu Services

Personal Chef Services

For our clients with special dietary requirements, we understand that making the transition to preparing foods that are free of allergens will present a challenge. Suddenly, many of your favorite foods are unfriendly, and it may be difficult to find comfort and sustenance. We are here to assist your transition to a diet that is health-supporting for you and your new dietary restrictions.

Together, we will customize a Master Menu full of suitable options that suit your new dietary guidelines, then prepare them fresh in our clients’ homes on a weekly, biweekly, monthly or as-needed basis. High quality, fresh ingredients possible are procured from local natural foods markets, and used to create a menu that suits your specific dietary needs, including vegan, vegetarian, gluten-free, and multiple allergy diets. This will be your opportunity to try new recipes and become accustomed to the tastes of foods made with body & belly friendly substitutes for your family favorites.

Our chef will come to your home to prepare the menu items selected, then package, label and store the food in your fridge or freezer. Come home to a clean kitchen, enjoy the delicious aroma of home-cooking and find your refrigerator and freezer stocked with delicious, nutritious meals. Mealtime will be a culinary adventure again!

Catering Services

We work with clients to create naturally wholesome & delicious foods for their special events, and will create menus to suit any special dietary requests, including vegan, vegetarian, gluten-free, and multiple allergy diets. We cater to green business luncheons, anniversary and birthday parties, and specialize in creating local & whole foods wedding menus.

Private Cooking Lessons

We offer one-on-one, personalized instruction of recipes that match your specific dietary needs. Each class includes planning & shopping and preparing a balanced, 3-4-course whole foods meal, customized for your specific dietary limitations. Printed copies of all recipes will be provided so that you may develop your own repertoire of wholesome and delicious gluten-free meals.

Gluten Free Casseroles - Complete meals

Macaroni, Broccoli & Cheese Casserole

organic white cheddar & cream sauce

Cheese & Broccoli Quiche

brown rice crust, organic white cheddar

Roasted Vegetable & Herb Chicken Lasagna

with Pestorice pasta, organic mozzarella on top

Braised Lamb & Fennel Ragout

with savory, rich tomato & herb sauce, served over golden polenta

Winter Squash & Free-range Chicken

with organic cream sauce, wild rice, br. basmati, or rice penne

Spinach ‘Paneer’

with organic cream sauce, with white or brown basmati

Curried Buckwheat Apple & Onion casserole

with Yam whip topping

Caramelized Leek stuffed Rosemary & Parmesan Chicken Thighs

w/seasonal veg, rice pilaf

Moroccan Free-range Ground Beef or Bison Lasagna

with brown rice lasagna pasta

Traditional Org. Gr. Beef & Mushroom Lasagna

w/cottage cheese, rice pasta, organic mozza

Ground Lamb Moussaka

with mashed sweet potato topping, mushroom gravy

Asian Almond Chicken Breasts or Thighs

with Veggie Saute with rice or rice noodles

Coconut Curried Cauliflower, Spinach & Chickpeas

with br. basmati, avail. w/free-range chicken

Mexican Roast Chicken & Polenta

with Refried Black Beans, salsa & guacamole

Organic Ground Beef or Bison Shepherds Pie

with Oyster Mushroom Gravy

GF Crust Pizzas x2

with choice of organic cow mozza, or goat mozzarella. Toppings:

  1. Greek Spinach & Feta, with artichoke heart, bell peppers & pine nuts
  2. Hawaiian with natural/nitrate-free Ham, organic Pineapple & Bell Peppers
  3. GF Chicken or Bison Sausage Lovers with braised greens & mushrooms
  4. Meat Lovers with organic Ground Beef & Bison Sausage, with mushrooms, olives, capers and bell pepper
  5. Super Veggie, w/mushrooms, roasted broccoli and yams, bell pepper, goat feta

Herb-roasted Chicken

with Roasted Garlic Polenta, seasonal veggie & tomato sauce ragout

Roasted Seasonal Veggie, Ground Beef or Bison & Squash Pesto Lasagna

with goat or cow mozzarella

Creamy Chicken or Beef & Mushroom Stroganoff

choice of wild rice blend, or brown basmati

Free-range Chicken Pot Pie

with brown rice flour crust, organic herb cream sauce

Wild Rice & Mushroom Turkey Loaf

with mushroom gravy

Gluten Free Salads - hearty salads to be eaten fresh

Brown Rice Penne Pasta, Herb Chicken & Roasted Veggie Salad

with Little Creek dressing

Free-Range Chicken Salad, for sandwiches, choose:

  1. Thai Coconut Lemongrass
  2. Yellow OR Red Curry with cilantro
  3. Sweet & Sour
  4. Italian Herb & Celery
  5. Caesar with parmesan
  6. organic Peanut & Ginger

Wild Salmon Salad, for sandwiches, choose:

  1. Tarragon & Lime OR Lemon
  2. Sweet & Sour
  3. Sesame Miso;
  4. Maple & Lemon
  5. Italian Herb

Oriental Buckwheat Soba & Sesame Free-range Chicken Salad

Quinoa Tabbouleh

with ripe tomatoes, lemon olive oil & mint dressing

Carrot Raisin Coleslaw

with pumpkin & sesame seeds

Yam, Raisin & Walnut Salad

with Honey Mustard dressing

Alkaline Mint Fruit Salad, assorted seasonal stone fruit and berries

with a mild mint dressing

Snow Pea & Bean Sprout Salad

with organic Peanut Ginger dressing

Cucumber Sprout, Avocado & Bell Pepper Salad

with Garlic Chili Flax oil dressing

Oriental Buckwheat Soba & Sesame Tofu Salad

with sea veg, avocado, carrot, snow peas

Soba Noodles, Cucumber, Sweet Pepper, Avocado

with Cashews Garlic Chili Lime dressing

Green Bean, Red Bell Pepper & Summer Apple Salad

with Honey & Tarragon dressing

South Western Barley OR Quinoa Salad

with lemon herb dressing

Gluten Free Soup, Stews & Chowders

Vegetable, Mushroom & Barley Soup

Creamy Broccoli & Almond butter soup

with cardamom

Curried Split Red Lentil Dahl

served with pappadums

Braised Fennel Ragout

with a rich tomato & herb sauce

Tempeh & Mushroom Brown Stew

with onions, bell peppers and bok choy

Zucchini & Mung Bean Dahl

with mild to medium Indian spices, seasonal veggies, mung beans

Wild Salmon & Roasted Bell Pepper chowder

available Manhattan or New England style

Gingered Aduki Beans, small, tasty mung beans

with warming ginger sauce

Cream of (____) pick any seasonal vegetable, cashew butter creme

Potato Leek Florentine

with Chickpeas & Spinach

White Bean & Tomato Herb Stew, loaded

with protein and fiber, hearty and warming

Tempeh, Cranberry & Black bean chili, loaded

with protein and fiber, hearty, warming

Minestrone Italian many bean soup

with orzo, garlic, herbs, lots of veggies

Cajun Potato Corn Chowder

with or w/o mock chicken sausage

Split Pea Soup

with Lamb, hearty and warming

Borcht loaded

with cabbage, beets, onion & green spring peas

Coconut Curried Chickpea, Spinach & Broccoli stew

Creamy Roasted Garlic, Spring Greens & Potato chowder

Curried OR Gingered Cream of Yam

Gluten Free Vegan Casseroles - Complete meals

Macaroni, Broccoli & Cheeze Casserole

dairy-free cheeze sauce

Cheeze & Broccoli Quiche

brown rice top crust only, veganrella

Roasted Vegetable Lasagna with Pesto

rice pasta, veganrella on top

Curried Mung Bean & Brown Basmati rice Kichadi

loaded w/seasonal veggies

Braised Fennel Ragout

with savory, rich tomato & herb sauce, served over golden polenta

Winter Squash in Cashew Butter Alfredo Sauce

with wild rice, brown basmati, or rice penne

Tempeh & Mushroom in Brown Sauce

with onions, sweet bell peppers and bok choy, with choice of starch: brown or white basmati, or wild rice

Regular OR Smoked Tofu Spinach ‘Paneer’

with cashew butter sauce, with white or brown basmati

Curried Buckwheat Apple & Onion casserole

with Yam whip topping

Moroccan Lentil & Chickpea Lasagna

with brown rice lasagna pasta

Organic Sol Ground & Mushroom Lasagna

with rice pasta, veganrella on top

French Lentil Moussaka

with mashed sweet potato topping, mushroom gravy

Coconut Curried Cauliflower Spinach & Chickpeas

with brown basmati

Polenta with Refried Black Beans

with salsa & guacamole

Lentil Shepherds Pie

with Oyster Mushroom Gravy

GF Crust Pizzas x2

with choice of veganrella or goat mozzarella. Pick any two toppings:
  1. Hawaiian with meat-free Ham, organic Pineapple & Bell Peppers
  2. Meat-free Sausage Lovers with braised greens & mushrooms
  3. Mock Meat Lovers with organic Sol Ground, mushrooms, olives, capers and bell pepper
  4. Super Veggie, with mushrooms, roasted broccoli and yams, bell pepper & pine nuts

Roasted Garlic Polenta

with Roasted Seasonal Veggie & Tomato Sauce Ragout

Roasted Seasonal Veggie & Squash Pesto Lasagna

with goat or cow mozzarella

Creamy Tofu or Tempeh & Mushroom Stroganoff

choice of wild rice blend, or brown basmati

Organic Tofu or Tempeh Pot Pie

with brown rice flour crust, cashew butter creme sauce

Wild Rice & Mushroom Lentil Loaf with mushroom gravy

Gluten Free Vegan Salads - hearty salads to be eaten fresh

Brown Rice Penne Pasta Salad

with Little Creek dressing

Quinoa Tabbouleh

with lemon olive oil & mint dressing

Carrot Raisin Coleslaw

with pumpkin & sesame seeds

Yam, Raisin & Walnut Salad

with Honey Mustard dressing

Alkaline Mint Fruit Salad, assorted seasonal stone fruit and berries

with a mild mint dressing

Snow Pea & Bean Sprout Salad

with organic Peanut Ginger dressing

Cucumber Sprout, Avocado & Bell Pepper Salad

with Garlic Chili Flax oil dressing

Oriental Buckwheat Soba & Sesame Tofu Salad

with sea veg, avocado, carrot, snow peas

Soba Noodles, Cucumber, Sweet Pepper, Avocado & Cashews Garlic Chili Lime dressing

Green Bean, Red Bell Pepper & Summer Apple Salad

with Honey & Tarragon dressing

South Western Barley OR Quinoa Salad, lemon herb dressing

Gluten-Free Vegan Soup, Stews & Chowders

Vegetable, Mushroom & Barley Soup

Creamy Broccoli & Almond butter soup

with cardamom

Curried Split Red Lentil Dahl, served

with pappadums

Braised Fennel Ragout a rich tomato & herb sauce

Tempeh & Mushroom Brown Stew

with onions, bell peppers and bok choy

Zucchini & Mung Bean Dahl, mild to medium Indian spices

with seasonal veggies, mung beans

Gingered Aduki Beans, small, tasty mung beans

with warming ginger sauce

Cream of (____)

pick any seasonal vegetable, cashew butter creme

Potato Leek Florentine

with Chickpeas & Spinach

White Bean & Tomato Herb Stew, loaded

with protein and fiber, hearty and warming

Tempeh, Cranberry & Black bean chili, loaded

with protein and fiber, hearty, warming

Minestrone Italian many bean soup

with orzo, garlic, herbs, lots of veggies

Cajun Potato Corn Chowder

with or w/o mock chicken sausage

Split Pea Soup

with Lamb, hearty and warming

Borcht loaded with cabbage, beets, onion & green spring peas

Coconut Curried Chickpea, Spinach & Broccoli stew

Creamy Roasted Garlic, Spring Greens & Potato chowder

Curried OR Gingered Cream of Yam

Testimonials

We sought out Laura for our CEO’s birthday brunch, and were very impressed with her quick response to our initial request for information. We had been speaking with two other personal chefs, and neither measured up to the professional standards that Laura displayed. She was extremely thorough in the menu detail and the planning setup, and made sure all of our dietary needs would be met. We have a couple people who suffer from Celiac disease as well as some lactose-intolerance, and Laura went above and beyond to make sure everyone was able to enjoy a delicious meal. The entire staff loved the omelets, baked goods, and fresh fruit, and we will be keeping Laura’s service at the top of our minds for our next company function. Alison and Natalie, DRBM Inc., February 2011

Hi Laura, and thanks again for a delicious lunch, with the gluten free options for our celiac participants. I heard many positive reviews! Take care''. Kat Z., Lead Delegate, Rights & Democracy Delegation at UVIC, dd-rd.net/delegation/victoria

Hi chef Laura, I just wanted to say a quick thank you for your wonderful presentation this afternoon. You are by far the most professional of the celebrity chefs we have met, and I daresay, a real celebrity, given all that you do. Enjoy your Sunday! Ellen Baynes, November 2010, www.theceliacscene.com

I’d suggested your name to the Greater Victoria Teacher’s Association because I thought you’d be excellent with handling severe allergies to foods. I attended the function last night and wanted to tell you that we were thrilled that they decided to use your services and thought you’d like to know what great feedback we overheard. It was great to have delicious whole foods at such a function and to not have to worry about allergies. There is another teacher who is much more allergic than I am and she was thrilled to be able to attend a Christmas function where her needs were considered. ps. My husband couldn’t get enough of your gingerbread cookies and wants me to get cracking on baking some as good as yours! Michelle & Peter, January 2008

Laura, So far we have enjoyed your Wild Salmon and Basmati Rice Pilaf, Spaghetti and Meatball and the Chicken Pot Pie - all wheat free, and delicious. Your service has been a god send to us: it was terrific not to have to worry about supper. It has taken a lot of stress off my shoulders, with my husbands special diet - thank you. Please send me suggestions for more meals. Thanks so much. Happy cooking. Cheers, R, August 11, 2008

From our first meeting, Laura was totally engaged in the task of catering the BC Green Party AGM here in Victoria. Her vast knowledge of healthy vegetarian foods ensured that each meal was a well rounded, nutritious and delicious feast. When planning the all-organic, vegetarian menu, she was quick to incorporate our special requests. From including pumpkin scones with the whole grain breakfast muffins, to accommodating special diets and allergies throughout the day-long event, Laura's expertise shone! We highly recommend Conscious Kitchen as a natural foods caterer, and look forward to having Laura cater future functions! Alan D., November 2004

Hi Laura, Thanks so much for a fantastic and delicious day on Saturday!! :-) Excellent excellent excellent!! From start to finish, the private lesson had me excited to prepare delicious and healthy meals. Coming into the class, I knew my way around the kitchen alright and could get through most recipes but this class was invaluable for learning the "How" and "Why" to make a meal really shine. Shopping together was fantastic and provided a great opportunity for me to ask questions about gluten-free products, differences between brands, and what can be substituted. Navigating around the fruits and vegetables with a food expert is an awesome experience for learning little tricks to make the most of the food you purchase. I thought I knew how to pick a perfectly ripe lime - not so! :-P One of the things I liked most about this lesson was a kind of Food Whisperer approach to cooking - close your eyes and let the food talk to you! Squeeze a pepper to feel it's weight and ripeness; feel the subtle bend of noodles while they're cooking and listen to how hard the water is boiling. Cooking gluten-free can seem incredibly intimidating but this lesson proved to me that with a little know-how, I won't even miss the wheat. I also appreciated learning about ways to make the most of my time in the kitchen - cook once, eat twice or more. Wash my veggies once home from the store to minimize prep time. Sharpening knives, the physics of pastry, how to cleanly chop an avacado - the pearls of wisdom go on and on. Thanks so much for sharing your expertise with us and providing such a fun afternoon! :-) Anna