Pacific Wellness Toronto News

Seasonal Recipe – Gluten-Free, Dairy Free, Delicious Iron and Protein Rich Pasta


Rahel Kay, RMT, CR, CYI

Many people have food allergies and/or intolerances. Incidentally these often occur in combination. Upon discovering allergies and intolerances, for most, your world changes. Diet, after all, is an all day lifestyle activity, and balancing your nutritional needs can be a challenge.

Certain allergies and intolerances are found everywhere, such as gluten. When you become “Gluten free” you have to become a gluten detective (I say this as a Gluten detective), and you have to be very meticulous. For example: You go to a sushi restaurant and think, “Hey, I’ll just grab some sushi or tempura”, perhaps not knowing that sesame seeds  put on the sushi are often rolled in a gluten based paste, or that soy sauce has gluten, or what other ingredients lie mysteriously within the tempura batter…

While your internal health improves, (and possibly your pocket book out of necessity for home-cooked meals to avoid constant detective work) your sense of frustration regarding taste and variety is likely to increase. You have long work days or other activities, and the amount of energy you have left for an interesting varied meal that balances your needs, at the end of the day…amounts to carrots and hummus. Hopefully not that bleak, but you catch my drift.

That being said, even if you don’t have intolerances, I think you WILL enjoy the Easy peasy Gluten-Free, Dairy-Free, delicious Iron and protein rich pasta, as seen below AND you’ll enjoy that moment when you can finally announce the entire title of it without taking a breath, to your friends.


Gluten-Free, Dairy Free, Delicious Iron and Protein Rich Pasta



  • 2 cups brown rice rotini pasta cooked
  • Half a can organic solid white albacore tuna
  • 2 large stalks of celery chopped
  • ¾ cup of green onion chopped
  • ¾ Cup of Dulse*
  • 2 tablespoons cold pressed extra virgin olive oil
  • 1 teaspoon raw sesame seeds
  • ½ teaspoon of Himalayan pink salt
  • Pinch of black pepper to taste


* A little info about Dulse:

Dulse is a seaweed rich in Protein, Iron, B6, and B12. It can be used in pastas, salads or alone dried as a snack. It is available for purchase at any health food store, as well as the natural food section at Loblaws.


Cooking Instructions

  • Cook your pasta until al dante (about 7-8 miutes).  Meanwhile, soak dulse in a bowl of water.
  • Chop green onion, and celery, put aside separately. Remove one half of canned tuna from can and break into smaller chunks.
  • Remove dulse from water. Wrap in a paper towel and squeeze out excess water. It will be smaller in appearance than when dried and will look a bit like a ball. Chop into flake sized pieces.
  • When pasta is cooked, first mix in olive oil followed by salt. And then one at a time stir in other ingredients. Finally add pepper to taste.


Rahel Kay, RMT, CR, CYI is a registered massage therapist, certified reflexologist and certified yoga instructor.  She has been offering her massage therapy and reflexology services at Pacific Wellness since 2004.  She enjoys practicing yoga, martial arts and healthy living.