Karyn’s Culinary Corner

Welcome to Karyn’s Culinary Corner!

Hi, I’m Karyn Sunohara. I am a registered dietitian and chef. I am an auntie of 12 beautiful nieces and nephews. When I’m not spending time with my wonderful family, fur children, and spouse, I love writing recipes and testing out new meal creations. I have a passion for anything paediatrics including food allergies and intolerances both common and rare, and gut health challenges. I created For the LOVE of FOOD Nutrition Inc. to provide individuals and families with the best nutrition care. I love sharing my love for food and nutrition with others by showing them quick and easy ways to make healthy delicious meals! That moment when I see them taste and marvel in their creation is my absolute favourite! I hope you enjoy these recipes I have created!

Thanks for visiting!

From the recipe box

Molten Lava Cake

Karyn Sunohara, RD and Chef
Course Dessert
Cuisine American

Ingredients
  

  • cocoa powder
  • ¾ cup chocolate chips
  • ½ cup margarine or butter
  • 3 eggs
  • ¼ cup white sugar
  • pinch of salt

Instructions
 

  • Preheat oven to 375°F. Grease 6 ramekins well with butter, margarine or cooking spray and dust with cocoa.
  • Melt chocolate and margarine/butter in a microwave safe bowl for 30 seconds at a time until melted. Let cool slightly.
  • In a separate bowl, whisk eggs, salt, vanilla and sugar until fluffy and a pale yellow in colour.
  • Add the egg mixture to the chocolate mixture and whisk.
  • Place ramekins on a baking sheet.
  • Divide batter equally into ramekins and bake for ~10 minutes. The batter should start to pull away from the edges of the ramekins.You want the middle of the cake to still be jiggly and move.
  • Serve immediately.

Notes

Allergy Modifications

Dairy free and Soy free:
  • Replace chocolate chips with Enjoy Life Dairy Free Chocolate Chips
  • Replace margarine/butter with coconut oil or dairy soy free margarine
Egg free:
  • Flax egg: 3 tbsp flax seed + 9 tbsp water
  • 1 1/2 medium bananas
  • 3/4 cup applesauce
Keyword chocolate, Lava cake

Pear and Blue Cheese Stuffed Chicken

Karyn Sunohara, RD and Chef
Course Main Course

Ingredients
  

  • 1 pear, finely diced
  • 1 tbsp red onion
  • ¼ cup Gorgonzola Blue Cheese
  • ½ cup spinach, chopped
  • 1 garlic clove, minced
  • 1 tbsp cooking oil
  • Salt and Pepper
  • 4 chicken breasts

Instructions
 

  • Preheat oven to 425°F.
  • In a mixing bowl, mash together cheese, garlic, pear, onion, salt, pepper and then stir chopped spinach leaves until combined.
  • Cut a slit 3/4 of the way through the chicken breast without cutting all the way through. This will make a pocket to put the stuffing in.
  • Stuff each chicken breast with 1/4 of the mixture and close it with a toothpick.
  • Lightly season the chicken breast with salt and pepper.
  • Heat cooking oil in an oven-proof pan over medium heat. Add chicken and cook until golden brown on each side (~4 minutes per side)
  • Bake at 425˚F for 10-15 minutes or until thermometer inserted into the thickest part of the chicken registers at 165˚F.
  • Let chicken rest for 5 minutes before slicing. Spoon pan juices over chicken and serve.
Keyword Blue cheese, Cheese, Chicken, Pear

Pineapple Chicken and Rice

Karyn Sunohara, RD and Chef
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Course

Ingredients
  

  • 1 tsp vegetable oil
  • 2-3 chicken breasts, cubed
  • 1 tsp dried thyme
  • ½ tsp salt and pepper
  • ½ red onion, diced
  • 1 cup pineapple or orange juice
  • 1 cup GF chicken stock
  • 2 garlic cloves, minced
  • 2 tbsp dijon mustard
  • 2 tbsp honey
  • 2 tbsp GF cornstarch
  • 1 cup fresh, frozen, or canned pinapple
  • 1 cup rice, cooked according to package instructions

Instructions
 

  • Preheat a large pan over medium heat.
  • Lightly season chicken with salt, pepper, and crushed dried thyme.
  • Once pan is hot, add vegetable oil and chicken. Cook until chicken starts to become golden brown in colour on all sides.
  • Add onion and cook until clear in colour. Add Garlic and cook for 30 seconds.
  • Add chicken stock to deglaze the pan.
  • Mix Dijon mustard and honey in a separate bowl or mug and then pour into the chicken mixture.
  • Stir cornstarch into the pineapple or orange juice until the mixture has no clumps, then stir into the chicken mixture.
  • Bring to a simmer to cook off the starch and thicken the sauce.
  • Adjust thickness of sauce to desired thickness. For a thinner sauce, add some water, stock or juice.
  • Serve over cooked rice with steamed vegetables. My family loves it with steamed broccoli and carrots.
Keyword Chicken, pineapple, rice

Gluten Free Brownies

Karyn Sunohara, RD and Chef
Course Dessert
Cuisine American

Ingredients
  

  • 3 eggs
  • cup (83mL) margarine or butter
  • 1-1½ cups (475mL) granulated sugar
  • 2 tsp (10mL) vanilla
  • 1 cup (250mL) gluten-free flour
  • ¼ tsp salt
  • 1 cup (250mL) unsweetened chocolate chips

Instructions
 

  • Preheat oven to 350°F. Line 9" square baking pan with 1" of excess foil hanging over edges of the pan. Grease foil well. Set aside.
  • Melt chocolate and butter in the microwave for ~1 minute or until all chocolate is melted.
  • Whisk sugar into chocolate mixture, then whisk in eggs, one at a time. Stir in vanilla. Gradually stir in flour and salt until well combined.
  • Scrape batter into prepared pan and spread evenly. 
  • Bake for 30-35 minutes or until a toothpick comes clean. Let cool completely on pan or wire rack.
  • Remove brownies from pan using the foil to lift them. Cut into bars.

Optional add ins – chopped nuts, sprinkles, marshmallows, chocolate chips and salted caramel chocolate chips!

    Notes

    Brownies can be wrapped in saran wrap and frozen up to 4 months, or stored at room temperature for a few days.  

    Allergy Modifications

    • Dairy free: Try coconut oil/dairy free margarine and dairy free chocolate chips (ex. Enjoy Life brand)
    • Egg free: Replace 3 eggs with 3/4 cup applesauce or 3 tbsp ground flax+3 tbsp water
    Keyword brownie, brownies, gluten free

    Chicken Noodle Soup

    Karyn Sunohara, RD and Chef
    Course Main Course, Soup

    Ingredients
      

    • 2 cups yolk-free egg noodles
    • 1 tbsp vegetable oil
    • ¼ cup onion, diced
    • cups carrots, diced
    • cups celery, diced
    • 1 cup frozen peas
    • cups cooked chicken, diced
    • 4 litres chicken stock
    • ½ tsp dried thyme
    • 1 bay leaf
    • 1 tsp parsley
    • Salt and pepper to taste

    Instructions
     

    • Heat a large pot over medium heat. Once warm, add oil, bay leaf, parsley, thyme, salt and pepper, and onions and sweat until onions are clear in colour.
    • Once onions are clear in colour, add turkey and chicken stock, and bring to a simmer.
    • Once simmering, add frozen peas, carrots, celery, and egg noodles and simmer for 7 minutes.
    • Remove bay leaf and pour desired amount into bowls.

    Notes

    Allergy Modifications

    • Dairy Free Noodles
    • Egg Free Noodles, Rice, or Rice Noodles
    • Gluten Free: Gluten Free Noodles, Rice, Gluten Free Chicken Stock
    Keyword Chicken, Chicken noodle soup, Soup

    Belgian Waffles

    Karyn Sunohara, RD and Chef
    Course Breakfast
    Cuisine American

    Ingredients
      

    • cups whole wheat/GF all purpose flour
    • 1 tsp ground cinnamon
    • 2 tbsp granulated white sugar
    • 2 eggs
    • 1 cup milk of choice (cow, almond, soy, etc.)
    • 2 tbsp vegetable oil
    • 1 tsp vanilla extract
    • ½ tsp baking soda
    • tsp baking powder
    • pinch of salt
    • toppings of choice (chopped fruit, whipped cream, maple syrup, powdered sugar, etc.)

    Instructions
     

    • Preheat waffle iron.
    • In a bowl, sift together flour, sugar, baking powder, baking soda, and salt.  
    • Whisk in egg, vanilla, and oil until blended well with no lumps. 
    • Heat a medium-large pan over medium heat. Lightly grease with oil or cooking spray.
    • Spoon ¼ cup of batter into waffle iron.
    • Wait until golden brown in colour and if needed, flip waffle to allow the other side to become golden brown in colour, ~3 minutes on each side.  
    • Serve with desired toppings.
    Keyword waffle, waffles

    Double Chocolate Zucchini Muffins

    Karyn Sunohara, RD and Chef
    Course Dessert
    Cuisine American

    Ingredients
      

    • 3 large bananas, mashed
    • 1 egg
    • ¾ cup milk of choice
    • ¼ cup plain greek yogurt
    • 1 tsp vanilla extract
    • cup vegetable oil
    • 1 tbsp ground flax
    • ¼ cup chia seeds
    • cups whole wheat flour
    • ¾ cup white sugar
    • 1 tsp baking powder
    • 1 tsp baking soda
    • ¼ cup cocoa powder
    • ¼ tsp salt
    • 1 zucchini, grated
    • ½ cup chocolate chips

    Instructions
     

    • Preheat oven to 350°F.
    • In a large mixing bowl, mix all the wet ingredients except the zucchini (bananas, egg, yogurt, and oil).
    • Make a hole in the middle of the mixture and add all the dry ingredients except chocolate chips.
    • Mix until well combined, ensuring not to over mix as this makes the muffins tough.
    • Once mixed, fold in grated zucchini and chocolate chips.
    • Pour mixture into lined muffin cups and bake at 350°F for 20-25 minutes or until a toothpick comes out clean.

    Notes

    Keyword chocolate, muffin, zucchini

    Triple Berry Banana Bread

    Karyn Sunohara, RD and Chef
    Course Dessert

    Ingredients
      

    • 3 large bananas, mashed
    • 1 egg
    • ¼ cup plain Greek yogurt
    • 1 tsp vanilla extract
    • cup vegetable oil
    • 1 tbsp ground flax
    • ¼ cup chia seeds
    • cups whole wheat flour
    • ¾ cup white sugar
    • 1 tsp baking powder
    • 1 tsp baking soda
    • ¼ tsp salt
    • ½ cup frozen/fresh berries

    Instructions
     

    • Preheat oven to 350°F.
    • Mix all wet ingredients except berries (bananas, egg, Greek yogurt, vanilla extract, and oil) together.
    • Make a hole in the middle of the wet ingredients and add in all the dry ingredients.
    • Stir until ingredients are mixed, being careful not to over mix (otherwise the bread will be tough).
    • Fold in the berries.
    • Pour mixture into a greased 9×5" load pan and bake for 60 minutes.
    Keyword baking, banana, banana bread, berries, bread, fruit
    Buffalo Chickpea Salad Sandwich

    Buffalo Chickpea Salad Sandwich

    Course Main Course, meatless, vegetarian

    Ingredients
      

    Ingredients

    • 1/4 Cup Celery
    • 1 can Chickpeas
    • 1/4 Cup Red Bell Pepper
    • 1/4 Cup Red Onion
    • 2-3 tbsp Mayo/Greek Yogurt
    • 2-3 tbsp Hot Sauce
    • 1 tsp Vinegar
    • Pinch Pinch Salt and Pepper
    • Pinch Pinch Garlic Powder

    Instructions
     

    • Mash the chickpeas (leaving a little texture) and add in the red bell pepper, celery and red onion.
      In a separate bowl, combine the mayo or Greek yogurt, hot sauce and vinegar. Stir to combine and then drizzle over the chickpea and veggies.
      Mix all the ingredients well, season to taste and enjoy on your favourite bread, in a wrap or with crackers!

    Video

    Keyword buffalo chickpea, chickpeas, meatless, vegetarian
    Broccoli Cheddar Soup
    Check out this recipe
    Gingerbread Lentil Pancakes
    Check out this recipe
    Spinach Scones
    Check out this recipe

    Broccoli Cheddar Soup

    Karyn Sunohara, RD and Chef
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Soup
    Cuisine American

    Ingredients
      

    • 1/3 cup Non-hydrogenated margarine/butter
    • 1/3 cup all purpose flour
    • ¾ cup Onion, diced
    • 2 Garlic cloves minced
    • 1/2 tsp Garlic Powder
    • 2 ½ cups Chicken stock/vegetable stock
    • 3 cups Fresh or frozen broccoli florets
    • 1/2 tsp Yellow Mustard
    • 1/4 tsp Nutmeg
    • 2 cups Milk or Cream
    • 1/4 tsp Salt
    • 1/4 tsp Pepper
    • 1/2 cup Cheddar Cheese, Grated

    Instructions
     

    • In a medium pot melt margarine/butter over medium heat. Once margarine or butter is melted add onions, and carrots cook until onions are clear in colour.
    • Once onions are clear, add flour and cook until butter starts to form a thick paste ~5minutes. Add garlic and spices, and seasoning.
    • Slowly whisk stock into roux mixture. Continue until all stock is in the pot.
    • Bring to a simmer for 5 minutes to cook off the starch.
    • Once mixture is well combined stir in broccoli. * if you prefer some of the broccoli blended and some florets, cook broccoli till it is soft and remove some florets for garnish before blending the mixture.
    • Add milk/cream and continue to heat until warm.
    • Season to taste with salt and pepper.
    • Remove from heat and stir in grated cheddar cheese, save a small handful of grated cheese for garnish.
    • Serve warm.
    Keyword broccoli, Broccoli cheddar, Broccoli cheddar soup, Soup

    Spinach Scones

    Karyn Sunohara, RD and Chef
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Appetizer, Side Dish

    Ingredients
      

    • 1/3 cup Olive oil
    • 2 Eggs
    • ½ cup Plain Greek yogurt
    • ½ cup Chickpeas pureed
    • ¼ cup Onions chopped
    • 2 ½ cups Whole wheat flour
    • ½ tsp Sugar
    • 1 tbsp Baking powder
    • 1 tsp Oregano dried
    • 1 tsp Basil dried
    • 1 tsp Garlic powder
    • ¼ tsp Ground black pepper
    • ½ tsp Salt
    • 1 cup Spinach chopped
    • 2/3 cup Cheese of choice feta, cheddar, asiago

    Instructions
     

    • Preheat the oven to 375°F
    • Beat eggs until foamy and add the oil, plain Greek yogurt, chickpea puree and onions.
    • Add flour, spices, baking powder, sugar and salt and pepper to the oil and egg mixture and stir.
    • Stir until all flour becomes incorporated. Do not over mix or the scones will become tough.
    • Fold in the spinach, ham and cheese.
    • Spoon into 12-greased muffin tins.
    • Bake at 375°F for 20-25 minutes.
    Keyword scone, spinach

    Minestrone Soup

    Karyn Sunohara, RD and Chef
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Appetizer, Main Course, Soup
    Cuisine Italian

    Ingredients
      

    • 1 tsp canola or vegetable oil
    • ½ onion diced
    • 1 garlic clove minced
    • 2 celery stalks diced
    • 1 cup frozen carrot and green beans
    • 1.5 L Vegetable/beef stock
    • 1 tbsp tomato paste
    • 1-15 oz can kidney beans
    • 1 tbsp Italian seasoning
    • 1 can diced tomatoes
    • 1 cup high fibre small pasta shells
    • Salt and pepper to taste
    • Garnish with freshly grated parmesan

    Instructions
     

    • Cook pasta according to package until al dente.
    • Place oil, onion, garlic, celery and spices in stockpot until onions are clear in colour.
    • Add canned tomatoes, and stock and simmer for 15-20 minutes.
    • Remove lid and add frozen green beans, carrots, canned beans, cooked pasta shells and continue to simmer for 5 minutes.
    • Garnish with parmesan.
    • Serve warm and enjoy!

    Notes

    This can be stored in the fridge for up to 5 days.
    Dairy free options – vio life parmesan cheese
    Vegetarian options: use vegetable stock in place of beef stock
    Keyword Minestrone, Soup

    Gingerbread Lentil Pancakes

    Karyn Sunohara, RD and Chef
    Prep Time 5 mins
    Cook Time 5 mins
    Total Time 10 mins
    Course Breakfast

    Ingredients
      

    • 2 1/2 cups Whole Wheat Flour/GF all purpose flour
    • 1 tbsp Ground cinnamon
    • 1/2 tsp cloves
    • 1 tsp Ground Ginger
    • 2 tbsp Granulated white sugar
    • Pinch of Salt
    • ½ tsp Baking Soda
    • 1 ½ tsp Baking Powder
    • 1/2 cup of pureed lentils
    • 2 Eggs
    • 2 tbsp Vegetable Oil
    • 1 tsp Vanilla extract
    • 1/4 cup Molasses
    • 1 cup Milk of choice cow’s, almond, soy ​

    Instructions
     

    • In a bowl sift flour, sugar, cinnamon, cloves, ginger, baking powder, baking soda, and salt.
    • Whisk in egg, lentil puree, vanilla, and oil until blended well and there are no lumps.
    • Heat a medium-large pan over medium heat. Lightly grease with oil or cooking spray.
    • Spoon ¼ cup of batter into warmed pan.
    • Wait until bubbles start to from on the edges of the batter and then flip.
    • Serve with desired toppings. – Chopped fruit (bananas, strawberries, apples) – Whipped cream – Maple syrup or powdered sugar
    Keyword Breakfast, Pancakes

    Protein Bites

    Karyn Sunohara, RD and Chef
    Total Time 5 mins
    Course Snack

    Ingredients
      

    • ½ cup natural nut butter peanut or almond butter if nut free sunflower butter
    • ¼ cup maple syrup
    • ½ cup rice krispies
    • 2 tbsp hemp hearts
    • 1 tsp vanilla extract
    • 1/3 cup ground flaxseed
    • ½ cup rolled oats
    • ½ tsp cinnamon
    • 1 tbsp chia seeds
    • 1 tbsp chocolate chips/dried fruit
    • 1 tbsp chopped nuts/seeds optional

    Instructions
     

    • In a large bowl mix all ingredients until well combined.
    • Roll into 10 balls and place in an air tight container. These can be frozen for up to 4 months.
    Keyword protein bite

    Potato Soup

    Karyn Sunohara, RD and Chef
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins

    Ingredients
      

    • 1 tbsp butter/margarine
    • 1 tbsp all purpose flour
    • 1/2 onion finely chopped
    • 1 garlic clove minced
    • 4 potatoes cubed
    • 2 cups vegetable/chicken stock
    • 1 cup half & half cream/whipping cream
    • 1 cup White kidney beans rinsed and drained
    • Pinch dried thyme
    • Salt & pepper to taste
    • Garnish
    • 2 green onions finely chopped
    • 3/4 cup cheddar cheese
    • 2 slice of cooked bacon chopped, optional

    Instructions
     

    • Melt butter over medium heat in a large pot. Add the chopped onion and cook until onions are clear in colour.
    • Add in the flour and stir for a minute. add garlic and cook for 1 minute. Slowly stir in chicken stock. You can use a whisk to get the lumps out.
    • Add potatoes, thyme, salt, and pepper. Cook for 1 minute, add rinsed and drained white beans, and cream. Bring to a boil.
    • Lower heat and cover pot with a lid and simmer for 15 minutes, or until potatoes are tender.
    • Use an immersion or countertop blender to blend the soup until consistency you like.
    • Garnish with green onions, crumbled bacon and cheddar cheese.
    • Serve warm and enjoy!

    Notes

    This can be stored in the fridge for up to 5 days.
    Dairy free options – vio life cheese, dairy free milk
    Vegetarian options: omit bacon, use dairy free butter, dairy free milk

    Pumpkin Spice Muffins

    Karyn Sunohara, RD and Chef
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins

    Ingredients
      

    • 1/3 cup canola oil
    • 2 eggs
    • 3/4 cup brown sugar
    • 1 tsp vanilla extract
    • 1 cup pumpkin puree
    • 1 1/2 cups whole wheat flour
    • 1 tsp baking soda
    • 1 tsp baking powder
    • 1 tbsp chia seeds
    • 1 tbsp ground flax seeds
    • 1 tbsp ground cinnamon
    • 1 tsp ground ginger
    • pinch cloves
    • pinch nutmeg
    • 1/2 cup milk of choice
    • 3/4 cup chocolate chips

    Instructions
     

    • Preheat oven to 350F.
    • 1n large mixing bowl mix eggs, brown sugar, pumpkin puree vanilla, and canola oil.
    • Add dry ingredients (baking powder, baking soda, flour, salt, ground cinnamon, ground nutmeg, cloves, chia seed, and ground flax seed) and mix into the pumpkin mixture.
    • Add milk and fold in chocolate chips.
    • Pour muffin batter in to lined muffin tins 3/4 full.
    • Bake at 350F for 12-15 minutes or until a toothpick comes out clean.

    Roasted Vegetable Soup

    Karyn Sunohara, RD and Chef
    Prep Time 20 mins
    Cook Time 1 hr
    Total Time 1 hr 20 mins
    Course Soup

    Ingredients
      

    • 2 cups Onion diced
    • 2 Garlic cloves minced
    • 1 cup Butternut Squash
    • 1 cups Carrots
    • 1 cup parsnips
    • 1 cup White Skinned Potato
    • 4 cups Chicken/Vegetable Stock
    • 3 tbsp Canola Oil
    • 1 tsp Ground Nutmeg
    • 2 tsp Thyme
    • 1 Bay leaf
    • Salt and Pepper to taste
    • 1 cup Plain Greek Yogurt

    Instructions
     

    • Preheat oven to 425°F.
    • Line baking sheet with aluminum foil or parchment. Toss carrots, onions, butternut squash, potato in canola oil, nutmeg, thyme, and salt and pepper then place on baking sheet.
    • Roast vegetables in oven for 45 minutes until browned.
    • Place roasted vegetables in a large pot and pour chicken stock, and bay leaf in and bring to a boil.
    • Once liquid boils and vegetables are soft remove bay leaf and blend with wand, or put in blender, or food processor in batches.
    • Blend until smooth. If too thick add more stock.
    • Serve hot with one tbsp of Plain Greek yogurt on top.
    Keyword Roasted Vegetable Soup, Soup

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    1 comment

    1. Love your blog, bought your diverticulitis cookbook. Hoping to try some recipes soon after stage 1 is in the rear view mirror. As someone who is gluten sensitive I was wondering if you could do an article on flours and diverticulitis. Sadly there is a wealth of misinformation on the internet. I was very happy to find your cookbook and more so because it is Canadian content. Thank you so much for writing it. It received many excellent reviews. Cheers!

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