Selena De Vries, RD Shares 5 Gluten-Free, Quick n’ Healthy Lunchbox Ideas

Selena de Vries, RD

Selena De Vries, RD

About Selena De Vries, RD

  • Selena is a Registered Dietitian living with celiac disease who helps individuals that struggle with digestion find food freedom. At Healthbean Nutrition, Selena understands that celiac disease not only effects our physical health but also effects our emotional health. As such, Selena uses an integrative approach in the management of digestive health conditions. She offers free group support for those with celiac disease/gluten sensitivity as well as offering nutrition coaching for digestive health conditions. Services are offered both online and in the beautiful Okanagan valley.

Congratulations to Selena for her new posting as Director (BC),Canadian Celiac Association (CCA.) She brings with her more than 4 years experience in the medical field as a Registered Dietitian and hopes to put her excellent fundraising skills to use.  Thank you, Selena for stepping up to volunteer with the CCA – the national voice for people who are adversely affected by gluten!

I’m all about quick n’ easy in the kitchen.  When it comes to meals, the less ingredients the better.  But, I don’t sacrifice flavor!  Flavorful food is a must and, of course, being a dietitian, I like healthy-ish foods too.

When it comes to building a lunchbox or any meal, you want to include the following components:

  • Protein
  • Fruit/vegetable (ideally, both!)
  • An optional source of a starch/grain

Here are my top 5 quick n’healthy, gluten free lunchbox ideas that take no longer than 5-10 minutes to throw together:

1.  Mediterranean Style Bento Box:  4 olives, 1oz cheese (or 1 babybel or 1 cheese string), 2 TBP roasted almonds, 1 hard boiled egg (cut in half with some salt and pepper), cherry tomato, cucumber slices, 2 TBP pesto, 8-10 Mary’s crackers.  Dip/top the crackers with cheese or pesto.  Eat the veggies (or dip in pesto), olives, almonds, and egg.

2.  Smoked Salmon Crispbreads: Top 2-4 Le Pain Des Fleurs Buckwheat Crispbreads with 2 tablespoons cream cheese (divided among crispbreads), top with 3-4 ounces smoked salmon.  If desired, top with fresh dill and capers.  Serve with fresh or frozen and defrosted berry salad (add in fresh mint if desired).

3.  Pesto, Tomato and Cheese Sandwich: Toast 2 slices Little Northern Bakehouse gluten free bread.  Top in the following order:  2 TBP pesto split among the toasts, 1/2 oz cheese on each slice, spinach leaves, tomato slices, spinach leaves.   Top together and slice in half (if desired).  Pack along a piece of fruit and a greek yogurt container (1/2 cup).

4.  Black Bean Salad Box:   Drain and rinse 1/2 cup no salt added black beans.  Toss with 1/4 cup defrosted corn, halved cherry tomatoes, chopped red peppers, 1/4 avocado.  Drizzle with lime juice, 1-2 tsp olive oil, pinch of salt. Use as a dip with Crunchmaster gluten free crackers.

5.  No Fuss Chili Bowl:  Take low sodium bottled marinara tomato sauce and mix with 1/2 cup low sodium drained and rinsed beans, chili powder, handful of spinach (fresh of frozen).  Warm through when ready to eat (or use thermos), until spinach wilts down (if using fresh).  Serve with a gluten free whole grain bun.

Like these ideas?

Download my gluten free lunchbox cheat sheet for even more quick, delicious and nutritious ideas.  Not only will you get recipe ideas but all you need to do is pick and choose items from each column to make a balanced meal.  It doesn’t get any easier than that.  You can make them paleo, dairy free, vegan, vegetarian and more with the snap of a finger! Email to get your cheatsheet!

Healthbean Nutrition Celiac Disease Specialist A

Living in the Okanagan or anywhere in British Columbia? View Selena’s services or book an appointment!


  • “I contacted Selena when I still wasn’t feeling well a year after my celiac diagnosis. I’d read so much on the Internet I thought I knew everything I needed to know. I was wrong.  
  • Selena has important advice on how to do GF properly (it’s not as straightforward as I thought) and for regaining your health. She is organized, punctual, and professional.  And she has celiac disease herself , so she gets it.
  • I think a lot of us, by the time we’re diagnosed, have had more than our share of health care practitioners and may not want to bother with a dietitian.
  • Selena played a crucial role in my recovery, and I would highly recommend her, whether you’re newly diagnosed or just trying to feel better.”
  • Charlene (long-distance celiac disease client)

selena devries healthbean nutrition gluten free

  • HEALTHBEAN NUTRITION  specializes in digestive health.  We deliver easy to digest, bite-size pieces of information so our clients can, finally, achieve the healthy & happy digestive system they’ve been striving for. Learn more ...
  • HEALTHBEAN PHILOSOPHY– Selena employs elimination diets and/or a specific diets in accordance with her clients’ conditions, and only when deemed necessary.  She reserves advice about the gluten-free diet for those who require it – not those choosing to follow the diet as a lifestyle choice.  Expect clear, concise instructions on the appropriate diet for you and, maybe even some myth busting! Learn more  …

Selena knows first-hand how her undiagnosed celiac disease affected her physical and emotional health. After telling her that, “Well, you have celiac disease,” her MD suggested she, “google the diet,” and out the door she went. Sound familiar?

That’s why Selena established Healthbean Nutrition.  She is dedicating her education, personal insights and her own recovery to helping her fellow celiacs make this enormous lifestyle transition – and find  joy in eating again! Learn more …

Selena’s Road to Diagnosis

Selena De Vries RD, Celiac Disease Specialist

Selena De Vries RD, Celiac Disease Specialist

  • “When I was going through university, I was exhausted, ALL the time.  I had to drag myself out to hang out with friends, and if I had it my way I would have spent most days in bed sleeping.  It was not unknown for me to sleep 12-16 hours a day.  Call me crazy, but I related it all to the busy-ness of school.  I was even checked for anemia at one point (common with celiacs) and I was ‘fine.’  
  • The symptoms continued through school and the brain fog was undeniable.  I distinctly remember during my dietetic internship (like a medical residency except everything is nutrition based) at Kelowna General Hospital sitting in the office, charting on a patient and, literally, feeling like my brain was so fuzzy that I could barely keep my eyes from nodding off.  It was awful. 
  • Another thing I didn’t pay much attention to, was bowels.  I was always constipated.  Never the other way around. Never.  And, I also remember mentioning this to my gastroenterologist just before the endoscopy and he said ‘oh, well with your very low antibody levels and constipation, there is a very low chance that you are actually celiac but we will proceed with the endoscopy since you’re prepped and ready to go.’  
  • The piece of paper I received after the endoscopy said to follow up with my GP.  I did follow up with my GP and the report came back positive for celiac disease.  My GP said “well, you’re celiac.  But, you’re a dietitian, right, so this should be easy for you!”  
  • Perhaps I had a leg up in the nutrition part of it, but I think we all know that the gluten free diet is not a walk in the park.  And, although, I am so appreciative of the medical care I received, it did open my eyes to the lack of knowledge within the medical community when it came to celiac disease and the lack of support offered to individuals with celiac disease.  

That’s how Healthbean Nutrition was born!

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  • *Information and perspectives posted on  The Celiac Scene are intended to provide general information, without independent verification on the part of The Celiac Scene for  the accuracy of the information provided to it. The information is specifically not intended to be a substitute for medical diagnosis or treatment by your physician or other health care professional. Always consult your own physician or other health care professionals about any medical questions, diagnosis, or treatment, especially before trying any diet. Healthbean Nutrition does not accept any liability for any injury, loss or damage incurred by use of or reliance on any content contained herein.