Kilee (Patch's daughter) was diagnosed with severe Autism when she was young. Her whole life, she has encountered situations that could be really stressful and uncertain. Finding activities that make her feel comfortable and included, like cooking, is a great step in the right direction.

"One challenge Kilee has faced, has been finding foods that she likes and that make her feel good," said GoodLife Fitness Founder and CEO David 'Patch' Patchell-Evans. "We’ve found that a gluten-free, dairy-free and sugar-free diet has been very beneficial and helps Kilee feel good.”

In celebration of World Autism Awareness day, below are 3 of her favourite recipes, which she enjoys cooking and eating! 

Grain-free cereal with almond milk, berries and seed

Prep time: 5 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Measuring cups and spoons, knife, cutting board, bowl and a spoon

Nutritional information: per serving
Fat: 14 g
Carb: 44 g
Protein: 10 g

2/3 cup activated grain-free cereal
1/2 cup unsweetened almond milk
4 strawberries
1 teaspoon flax seeds 
1 teaspoon hemp hearts
1 teaspoon chia seeds
1 teaspoon shredded unsweetened coconut

Combine the cereal and almond milk in a bowl and top with all the remaining ingredients.

Quick tip:
You can use fresh or frozen berries. Feel free to swap the strawberries for blueberries, raspberries or blackberry.  

Avocado chocolate pudding

Prep time: 5 minutes
Cook time: N/A
Skill level: Easy

Equipment needed:
Measuring cups and spoons, food processor, knife, spatula and a bowl

Nutritional information: per batch
Calories: 409
Fat: 26 g
Carb: 27 g
Protein: 23 g

1 ripe avocado
1 scoop vegan vanilla protein
1 teaspoon xylitol sweetener
1 teaspoon cocoa powder

Cut the avocado in half and remove the seed. Remove the avocado flesh from skin and place in a food processor. Add all the other ingredients and purée until smooth and uniform in texture. Serve and enjoy.  

Quick tip:
Use a spatula to scrape around the sides of the food processor and then pulse a couple times more to ensure everything is smooth and puréed.

Miso salmon noodle bowl 

Prep time: 20 minutes
Cook time: 30 minutes
Skill level: Easy

Equipment needed:
Pot and lid, knife, cutting board, sauté pan, parchment lined baking sheet and a spatula

Nutritional information: per portion (recipe makes 4 portions)
Calories: 481
Fat: 16 g
Carb: 61 g
Protein: 25 g


2 6 oz wild salmon fillets (cut in half to give you 4 x 3 oz fillets) 
2 tablespoons miso paste

Sauce + noodles
2 cups chicken bone broth
6 tablespoons gluten free soy sauce
2 tablespoons toasted sesame oil
2 tablespoons xylitol sweetener
2 tablespoons natural peanut butter
1 teaspoon ginger, chopped  
1 teaspoon garlic, chopped  
1 package grain free noodles (we used a quinoa based spaghetti)

2 cups baby spinach
1 cup broccoli florets
1/2 cup snap peas
1 carrot
1 yellow bell pepper
1 bunch green onions

Preheat the oven to 375°.

Place the salmon pieces on a parchment lined baking sheet. Combine the miso paste with 2 tablespoons of hot water and mix until smooth. Smear the mixture over the salmon and bake in the oven for 5-10 minutes or until desired doneness is reached.

While the salmon is cooking, cook the noodles according to package instructions. Drain and rinse the noodles with cool water and set aside.

In a medium-size pan add all of the sauce ingredients and bring to a simmer while whisking to create a smooth texture. Simmer until the volume is reduced by approximately 30 percent. 

Cut the snow peas in half, the broccoli into very small florets and dice the carrot and pepper into bite-size pieces. Chop the green onions and set them aside for garnish. 

Add all the cut vegetables and the baby spinach to the simmering sauce and continue to cook for an additional 10 minutes or until the vegetables are slightly tender and the sauce has thickened.

Add the cooked noodles and thoroughly mix until they're completely coated with sauce.

Transfer the mixture to a serving bowl and top with the roasted miso salmon fillets and the chopped green onions. Serve and enjoy.  

Quick tip:
Try making miso chicken if you don't like fish.

**Results may vary.