Lighten Up After the Holidays

Papaya Time!

The big day of feasting is over and now you feel a bit, well, stuffed LOL Time to get back to the routine and lighten up your meals to start of the New Year right. Try this refreshing and simple salad for lunch or dinner. 

 

 



Ingredients for the Salad:

1/4 lb of Small Shrimp, cooked, deveined, cut in half and chilled
1 Green Papaya, peeled, seeded and shredded (use a mandolin or a food processor for this)
1 Carrot, peeled and shredded like the papaya
1/3 Cup Coriander, stems removed, washed well and patted dry
Mint and Thai Basil for garnishing (optional)
Crushed Peanuts (optional)

 

Ingredients for the Dressing:

1 Large Garlic Clove, crushed or minced finely
1 Lime, juiced
1-2 Tbsp Fish Sauce (check your local Asian grocery)
1/2 Tbsp Coconut Sugar
1 Small Red Thai Chili, seeded, and minced finely

 

1. In a large bowl, combine the dressing ingredients until the sugar is dissolved and is a balanced salty-sweet tasting dressing.
2. Add in the salad ingredients, minus the peanuts if you are using them, and toss thoroughly. Cover and refrigerate for at least 20 minutes for the dressing to infuse, or up to 2 hours before serving.
3. When you are ready to serve, you can top with some crushed peanuts for some extra protein.

Beef Up for the Holidays

Beef Up Your Dinner Table!

The big day is almost here and some people are still deciding what to eat with family and friends on Christmas - is it Turkey...again? Why not switch it up and do an awesome (and simple!) roast. It's so easy - from start to finish! Prime Rib Roast is the choice of cut in this recipe below, you want to make sure it has good marbling (there is some fat on it - that's what helps make it juicy and flavourful), and dry-aged if possible.

 

 

 



Ingredients:

1 Prime Rib Roast (size depends on how many you are serving, go for approximately 1lb per person at the raw weight)
Kosher Salt or Sea Salt
Coarse Ground Black Pepper

1. The night before you want to cook your roast, unwrap it and place on a tray in your refrigerator. This will allow the surface to dry out a bit, which will help you the next day when you want to create the nice browning on it.
2. On the day of, about 2 hours before you want to cook your beef, remove it from the fridge and allow it to come to room temperature. If the beef is too cold when it is cooked, you will not be able to get an even cooking of the roast.
3. Heat your oven to 450F - yes, this is high, but this will help you get the crusty coating on the outside and keep the juiciness on the inside. Season your beef all over with the salt and pepper.
4. Place your beef on a roasting rack then place in the roasting pan with the fat side up. Place in the 450F oven for about 20 minutes. You are now creating that crust that will hold in all the beef juices.
5. Reduce the oven heat to 325F and cook until the internal temperature is 120F for a beautiful medium-rare roast. This will take from 1 hours to 3 hours depending on the size of your roast. It is usually about 20 minutes for every pound, but always depend on your meat thermometer to help you out.
6. Once your roast is to the correct temperature, remove it from the oven and allow it to rest about 30 minutes with foil covering it. Right now, your meat is still cooking even though it is out of the oven. Therefore, you need to rest it for a bit so that all the juices stay inside and not dry out the meat, which happens if the roast is too hot when it is cut.
7. Serve with some hot horseradish, awesome veggies and some chunky mashed potatoes!

Holiday Dipping Fun!

Dip, Dip, Dip!

Holiday season and entertaining is in full swing with only a week and a bit to go before the big day. So here's a fun chunky salsa and guacamole that will be a hit at any holiday party! Plus they are both super fast and easy to make.

 

 

 

 



Salsa Ingredients:

6 Large Roma Tomatoes, seeds removed, and diced
1/2 Vidalia Onion, diced smaller than the tomato
1-2 Jalapeno Peppers (depending on how spicy you want this to be)
Juice of 1 Lime
1/4 Cup Freshly Chopped Cilantro
Sea Salt and Pepper

1. Combine the tomatoes, onion, and jalapenos together; then add in the lime and cilantro, continuing to mix thoroughly.
2. Season with salt and pepper and serve.

 



Holy Guacamole:

6 Ripe, but not too soft, Avocados
10 Cherry Tomatoes, finely chopped
4 Cloves Garlic, minced well
Juice of 2 Limes
1/4 Cup Freshly Chopped Cilantro
Sea Salt and Pepper
1 Jalapeno, diced (optional)

1. In a large bowl that fits all of the avocados, using a fork, mash the avocados until it is smooth, yet still chunky.
2. Add in the tomato, garlic, lime juice, and cilantro until combined well.
3. Season with salt and pepper and toss in jalapenos if desired - ready to serve!

Keen on Kelp

Beef & Kelp Noodles

Okay, so when you hear kelp noodles, you are probably picture some green, stringy type things to eat. On the contrary, they are actually clear, packaged in water, and they can be found in the refrigerator section in most Whole Foods, or health food stores. They are inexpensive, but they make a big meal and take on the taste of whatever you cook them in. You can have them hot (like in this recipe) or cold and they last a long time in the fridge in their original packaging. Another bonus to this ingredient is that it is high in iron, magnesium and vitamin B9!



 

Ingredients:

1 Package of Kelp Noodles, rinsed very well, and cut noodles (they are super long)
1-2lbs Beef cut into thin strips (strip loin cut works well)
1/2 Broccoli, stalk removed, cut florets into small bite-size pieces
6 Large Button Mushrooms, sliced thin
1 Shallot, cut into thin strips
1/3 Cup Tamari
Sea Salt & Pepper
Chili Peppers (optional)

1. In a large wok/frying pan, brown the beef strips until they are cooked about medium-rare. Remove from the pan and set aside.
2. In the same pan, heat coconut oil, or avocado oil over medium-heat. Add in your vegetables, and stir-fry for about 5-7 minutes; season with salt and pepper.
3. Add in the tamari and simmer for about 2 minutes over low-medium heat then add in the kelp noodles and cook out for another 5 minutes until they soften, continually stirring.
4. Add the beef back in, mix together and serve with a garnish of chillies peppers if you want to spice it up, or just simple Sriracha sauce! 

Mmmeatloaf

Mixed up Meatloaf!

The weather has taken the messy, mixed up turn for the worst...the snow has arrived! This recipe is mixed up on it's own with different ingredients used in this moist meatloaf that makes it so good to eat during these cold days of winter. 

Ingredients:

1lb Antibiotic-free Ground Pork
1lb Grass-fed (if available) Ground Lean Beef
2 Carrots, shredded
1 Small Shallot, minced
1 Cup of Mushrooms, diced small (choose your favourite kind)
1/2 lb Bacon, cut into small pieces
Sea Salt
Ground Black Pepper

1. Set your oven to 350F. Grease a loaf pan (or whatever pan you are going to make your meatloaf in), using coconut oil, or some sort of fat (like bacon grease or butter).
2. Combine all the ingredients together until they are completely incorporated. Don't squish the meat to mix it, fold it, so it won't end up being tough when cooked.
3. Place the mixture in the pan and then set in oven to bake for about 45-50 minutes. If you want to have a crispy top, for the last 5 minutes put the broiler on and it will crisp it right up, but be careful not to burn it.
4. Remove from oven when done and allow to cool before cutting into slices. Serve with a grainy mustard to dip it in, along with some sweet potatoes and some sautéed collard greens to make the meal complete!

Sweet Breakfast Hash

Breakfast Hash!

Most important meal of the day - breakfast! Try combining these whole foods together into an awesome sweet breakfast hash. Sweet Potato, Kale and Eggs - yes! Kick your morning off with this plateful of power!

 

Ingredients:

2 Sweet Potatoes, peeled, rinsed and diced small
1 Shallot, peeled, and finely diced
2 Cups Kale, washed well, stalks removed, leaves torn into bite-size pieces
1/2 Tsp Cumin
1/2 Tsp Paprika
Sea Salt
Ground Black Pepper
2-3 Eggs, free-range preferred (depends on how hungry you are)
Butter or Bacon Fat (any fat to cook the hash that you prefer)

1. In a large skillet, heat the butter (or other fat) over medium-high heat. Add in the potatoes, shallots, and spices.
2. Stir the mixture to help cook evenly, takes about 15 minutes for the potatoes to cook through and become soft. Add in the kale. Continue to cook for another 5 minutes.
3. Season the hash with salt and pepper to your liking. Turn off and remove from heat to rest.
4. In a separate skillet, cook your eggs - sunny side up or over easy are the most common ways of preparing eggs to go with breakfast hash.
5. Place the hash on a plate then top with your eggs, grab some Sriracha and enjoy!
6. You can always kick these up a notch by adding a pinch of cayenne pepper, and even crisping some bacon and mixing it in with the hash - experiment until you find your favourite combo!

3 Ingredient Hot Wings!

Wing Season is Here!

Okay, not the official season, but hockey is back for the season and almost everyone enjoys some wings while watching the game. These are the simplest wings ever, crispy even though they are not fried, and you can control the heat for anyone you may be making them for. They are paleo-ish - Frank's Red Hot isn't exactly abiding by all the rules, but it's okay to indulge once in awhile; everything in moderation :)

 

Ingredients:

2-3lbs of Chicken Wings (or more if you want)
Frank's Red Hot Sauce, the original
Unsalted Butter

1. Line a baking sheet with parchment paper and place the chicken wings on it - make sure they don't touch. Heat the oven to 375 and place in oven for approximately 20-30 minutes, until cooked through and skin is crispy.
2. While the wings are baking, in a small pot, melt equal parts hot sauce and butter for a medium heat wing. Continually stir the sauce until it is heated through, and it won't split. If you want the wings hotter, add more hot sauce than butter; and for mild wings, add less hot sauce.
3. When the wings are done, place them in a large bowl and then pour the sauce over them. Evenly coat the wings before serving.

 

Bone Broth Goodness

Bone Broth for the Soul

Bone broth is one of the best things to have on hand in your fridge or freezer, because it can be used on its own or multiple recipes such as soups, stews, sauces, and more! Bone broth is one of the healthiest foods to consumer, as it can help regulate your digestive system to help your gut stay healthy and boosts your immune system. The reason we use apple cider as the only other ingredient to make it, is that it helps bring out the awesome minerals from the bones that we need to help maintain healthy bones, teeth, hair, nails and skin. It's one of the cheapest health remedies!

 

Ingredients:

4lbs Good Quality Beef Bones (you can use this method for pork or chicken bones)
1/4 Cup Apple Cider Vinegar

1. Place bones in a large stock pot and fill with cold water - not hot! The pot should be large enough that the bones should be completely covered by the water, and at least 1-2" below the top of the pot. Add in your apple cider vinegar.
2. Turn the stove to medium-low heat, just enough for it to simmer, you don't want a boil, then let it go for about 6 hours (4 hours for chicken bones). It depends on how big your bones are - the bigger bones usually take a longer time.
3. Throughout the time it is boil, using a large spoon, skim off the foam and scum and discard. It is important to remove this, as it is all the impurities coming out of the bones.
4. Once the time is up, turn off the stove, and remove the bones first and allow to cool - best way is to place the pot in your sink, then fill around it with cold water. This brings it down to a cooler temperature faster and in a safer manner so bacteria doesn't form.
5. Strain the broth into a blender container - this makes it easier to pour into smaller containers for storing. You can store the broth in the fridge for a week, but much longer in the freezer. I portion it into one cup silicone moulds then freeze them, pop them out of the mould into a freezer friendly container.  

NOTE: When re-heating broth, make sure you bring it to a boil for at least 2 minutes before consuming. Also, if you want a darker broth, roast the bones first for 30 minutes at 375 in the oven beforehand.

 

Jerky!

It's clean, grass-fed Jerky!

Everyone loves jerky, you know it! The only thing, it does take a long time to complete, but so worth it. I would suggest doing the marinating the first night before you have a couple days off work - you need 24 hours to get it set for drying; then it's 4 hours in the dehydrator and you are good to enjoy. If you don't have a dehydrator, look at the notes below for how to do this in your oven.

Ingredients:

1 lbs Grass-fed Lean cut of Beef, Flank works best
1/4 Cup Tamari (or if you have it Coconut Aminos)
3/4 Tsp Natural Liquid Smoke (one with 2 ingredients-hickory smoke and water)
1 Tsp Chili Powder
1/4 Tsp Smoked Paprika
1/4 Tsp Garlic Salt
1/4 Tsp Onion Powder
1/4 Tsp Cayenne Pepper (optional if you don't want it with any kick)
1/2 Tsp Ground Black Pepper
1/2 Tsp Sea Salt

1. Slice up your beef into thin 1/8" pieces, cutting across the grain. To make cutting evenly easier, put the meat in the freezer for about 45 mins-1 hour; it will freeze slightly to help make the cutting easy. Ensure that the fat is all trimmed off. If you leave fat on, it runs the risk of the jerky spoiling much sooner than you want.
2. In a ziploc bag (this makes clean up easy), mix all your ingredients together ensuring that all the beef is coated. seal it and marinate it in the refrigerator for 24 hours for the best flavour. Every so often, flip the bag so the meat marinates evenly.
3. After marinating, remove the beef and pat dry with paper towels.
4. Place the strips of beef on the dehydrator tray, avoiding overlapping any pieces. If you want an easy clean up, you can line the dehydrator with parchment paper.
5. Turn the dehydrator to about 140-145 degrees and allow to dry for about 3-4 hours. Half-way, make sure you flip the beef. Smaller pieces may be done, so remove them if they are to avoid overdrying.
6. Beef is done when it is dry to the touch, still flexible without snapping apart. Remove the beef and allow to cool for about an hour before placing in an airtight container and storing in the refrigerator.

NOTE - OVEN DEHYDRATING:

Heat oven to 150-170 degrees, the lowest setting as possible. Line baking sheets with parchment paper and top with a wire rack. Line the beef slices without overlapping - you may need two trays. Prop the door open with a wooden spoon if you can safely and dry out for about 8 hours. 

One Pot Roast

It's time for a Roast!

Turkey weekend is the sure sign that winter is coming, time to get comfortable with some comfort foods that are filling and good for you. Pot roast is a simple and easy thing for first time or newbie cook's to do because you get your protein, veg, and drippings all in one! Tried VG Farms beef this week that I picked up at Longo's. Turned out pretty good and was readily available at a reasonable price! 

Ingredients:

2-2.5 lbs of Good Quality Beef Rib Roast, or Shoulder
1 Cup Chopped Carrots
1 Cup Chopped Celery
1 Cup Chopped Onions
2 Cups Potato (Both Sweet and White Potato)
Sprig of Rosemary or Thyme (your preference)
Bacon Fat or Avocado Oil (need the oil to sear the meat)
Beef Stock - homemade if you got it!
Salt & Pepper

1. In a large pot that has a fitted lid, add in your fat or oil. On medium-high heat, sear your roast on each side for about 3 minutes each (this will keep it tender inside).
2. Once that is done, add in all your vegetables, and then the stock until it is just covering the top of the beef.
3. Cover the pot and reduce the heat so that it is cooking on a simmer. Not a big boil, as that will make the beef tough. Cook for approximately 1 to 1-1/4 hours, checking to stir vegetables every once in awhile.
4. When done to your liking. Remove the beef and let rest on a cutting board for about 5 minutes. You don't want to cut it right away, as it will loose all the goodness out of it. Scoop out your vegetables and then cut your beef and top with the stock "jus" - Enjoy!

Gems of the Sea

It's Shucking Time!

Oyster season began in September...want to know why? Well, it's simple, oysters should only be eaten in the months that contain an "R". So that means, September to April is the season to enjoy these gems of the sea! Oysters are high in zinc, which helps in healing and your immune system; it's heart-friendly containing omega's, potassium, magnesium, and other essential vitamins and minerals; and of course a great source of lean protein. For such a complex ingredient, we are keeping it simple-enjoy them raw with simple toppings! Visit Diana's Seafood on Lawrence for the freshest from the sea - you can talk to the staff to figure out which oysters you may enjoy best.

 

 



Ingredient for Mignonette:

1/2 Cup Red Wine Vinegar
1 Shallot, diced small
Freshly Cracked Black Pepper

1. Combine the ingredients and serve.

Ingredient for Cocktail Sauce:

1 Cup Crushed Tomatoes, or drained diced tomatoes
1 Tbsp Tomato Paste
1/4 Cup Prepared Horseradish (you can add more for a hotter version)
Juice of Half a Lemon, no seeds
Pinch Sea Salt

1. Combine all the ingredients until smooth and combined, and serve.

NOTE** When selecting oysters, you want them to smell like the "sea" - they shouldn't have a strong odor...if they do, it's not the freshest and should not be eaten!

Pumpkin Time!

Pumpkin Season is Here!

It's that time of year again - autumn has begun and that means pumpkins are coming into their prime. Pumpkin is such a great ingredient to use, because you can actually use the whole thing - seeds and all! Roasted pumpkin seeds are a great snack and super easy to make...but they go fast! If you aren't using your pumpkin to make a crazy jack o'lantern, you can cook off the pumpkin flesh and have it as a yummy side dish with grilled chicken or a juicy steak! Don't go to the grocery store to get your pumpkin - head over to a pick your own pumpkin farm, like Whittamore's, so you know it's farm fresh, plus it's fun!

 

 



Ingredients:

Seeds from one Pumpkin, pulp removed, especially the big chunks
2 Tbsp Avocado Oil, you can also use butter if you prefer
1/2 Tsp Smoked Paprika
1/4 Tsp Cayenne Pepper
Sea Salt to taste

1. Line a baking sheet with parchment paper or foil and heat your oven to 350F.
2. In a bowl, toss the avocado oil and seeds, coating evenly. Add in your spices and salt and combine thoroughly.
3. Spread the seeds onto the baking sheet in a single layer and place in oven.
4. Bake for 20-30 minutes tossing the seeds to ensure they are baking to an even golden colour and not burning.
5. Remove from oven and cool before eating. Place in an airtight container if not consuming at one time.

NOTE** If you want to bake the pumpkin flesh, treat it like squash. Line a baking sheet with aluminium foil or parchment paper. Clean the pumpkin to ensure any dirt is off of the outer shell. Drizzle the inside of the pumpkin with avocado oil and place face down on the baking sheet. Bake in a 400 degree oven until you are able to poke a fork through the shell, usually about 45-60 minutes depending on how big your pumpkin is. Remove from the oven and allow to slightly cool, then scrape out the cooked pumpkin and season to your liking!

Chili Season Ahead!

Ch-ch-chili!

Well it's that time of year again...the season is changing to one of the most colourful times of the year, but that also means, it's going to get chilly again! That's okay though, the fall and winter season is full of comforting and yummy foods. Try this hearty chili to warm you and your family up on a one of the many cool days we have in store! If you canned your own tomatoes this season, use them in this recipe - I did!



Ingredients:

2lb Ground Beef, browned (Use Bison meat if you want a super lean chili)
2 Cups Sweet Potato, cut into small chunks
1 Cup Carrots, diced small
1 Cup Red Onions, diced small
3 Cloves Garlic, minced
1 Fresh Jalapeno, seeded, and minced
1 Can Whole Tomatoes (Homemade Canned Tomatoes work)
1 Can Crushed Tomatoes
2-3 Cups Beef Stock (Depending how thick you want your chili)
3 Tbsp Chili Powder
1 Tbsp Cumin
1 Tbsp Paprika
1/2 Tsp Cayenne (optional if you want to spice it up more)
Avocado and Bacon for Garnish

Sea Salt and Pepper to Taste 

1. In a large pot, heat a tablespoon of oil over medium heat; add the ground beef to brown.
2. Add in the garlic, onions, carrots, sweet potato and continue to cook until meat is browned through and vegetables are just tender. Drain any excess fat if needed.
3. Add in the spices and mix thoroughly; add in the tomatoes and continue to stir. Season with salt and pepper.
4. Bring the chili to a boil and cover, reduce heat to low and simmer for about 25 minutes for flavours to infuse.
5. Remove from heat and top with crisped bacon and avocado chunks when ready to serve!

Sweet Potato Hummus!

Sweet Fancy Hummus!

If you were at the Canuck Games, you got to taste Whisked Gluten Free's awesome flax seed bread...vegan-friendly and gluten-free...AND it tasted like REAL BREAD! Our very own Canuck Melanie L, who owns WGF, had us try this awesome bread with some tasty homemade hummus spreads. It is a perfect pairing, so I tried making my own...with Sweet Potato! The trial run turned out okay, so hopefully it will work for you too! You can pair this spread with veggies for a great quick snack, or you can order that awesome flax seed bread online at www.whiskedglutenfree.com/bakery and they will deliver it right to the box! Remember, they have other great, healthy treats for you to try! But first...make the Sweet Potato Hummus! 

Ingredients:

1lb Sweet Potatoes, peeled and cut into cubes (this helps with processing)
1 Can Chick Peas, rinsed thoroughly
Juice of 1 Lemon (no seeds!)
1/4 Cup Tahini
2 Tbsp Avocado Oil, or good quality Olive Oil
2 Tsp Ground Cumin
Pinch Cayenne (depends on how much kick you want)
2 Cloves Garlic, minced
Sea Salt
Ground Pepper (Or you can use white pepper so you don't see any specks in the hummus)

1. In a large pot, steam cook the sweet potatoes. They are done when they are tender - around 12-15 minutes, depending on how big the pieces are cut. Bigger pieces may take longer than smaller pieces.
2. Place the potatoes into a food processor, along with the remaining ingredients, except for the salt and pepper. Puree for approximately 1 minute. If it is too thick, you can add a little water to thin it out, but probably is not necessary.
3. Season with salt and pepper and allow to cool. Place in an airtight container and refrigerate until you are ready to use. This will last approximately a week....if you don't eat it all within the first couple of days!

One Pan Breakfast!

5 Ingredient Breakfast!

Breakfast is very important, and many people find it hard to get this meal in first thing because of time constraints or they can't think of what to make. Here's an easy one shot breakfast that contains everything you need to start your day off right - some dark, leafy greens, eggs, sweet potato and protein! You can mix and match your type of greens, I used Kale, but spinach or Swiss Chard will do the trick. The protein can be swapped out as well - instead of sausage, you can use bacon, ground beef, or even ground chicken if you prefer a white meat. You can even make this at one time and then pack them up in meals for the entire week - just reheat and go!

Ingredients:

12 Eggs, free-range preferred
2 Cups Kale leaves, torn and thoroughly cleaned and dried
3 Small Sweet Potatoes, peeled, washed and diced small
1 lb Sausage Meat, from a quality source
Sea Salt
Ground Pepper

1. In a large pan over medium-high heat, break up the sausage meat and cook through.
2. Add in the sweet potato, stirring to prevent burning, and cook until tender.
3. Add in the kale leaves until they are just wilted; add in the eggs and scramble until egg is cooked out.
4. Season with salt and pepper - voila, done!

GOING GREEK!

WE'RE QUINOA-ING GREEK!

A yummy Quinoa Greek Salad is on the books this week! Quinoa is a great source of nutrients such as magnesium, iron, 9 amino acids, and fiber on its own, then mix it with some other great ingredients and you have an amazingly healthy meal! Just a note - I rinse my quinoa still, just to eliminate any chance of the bitter or mineral taste that can be associated with quinoa. Also, to help raw quinoa last a bit longer then on your pantry shelf, try putting it in an airtight container and storing it in the fridge! This is a great side dish with grilled chicken breast...or even better...souvlaki :)

Ingredients:

2 Cups Vegetable or Chicken Stock (you can use water if you wish, but the stock gives the quinoa more flavour)
1 Cup Quinoa, rinsed in cold water and drained
2 Cups Cherry Tomatoes, cut in half
1 Cup Kalamata Olives, pitted and cut in half
1 Cup Seedless Cucumber, diced into similar sized pieces as the olives
1/4 Cup Red Onion, diced small
1 Lemon, juiced, no seeds
3 Tbsp Extra Virgin Olive Oil
2 Tbsp Red Wine Vinegar (white or balsamic vinegar works too)
1 Garlic Clove, minced
1/2 Tsp Fresh Oregano (or 1/4 Tsp Dried Oregano)
Sea Salt and Freshly Ground Pepper to Taste
Feta Cheese (optional if you don't do any dairy)

1. In a small pot, bring the quinoa and the stock/water to a boil, then lower to a simmer and cover for approximately 15-20 minutes. It is done when the liquid is absorbed - be careful not to let it go too long and it burns!!
2. Remove the quinoa from the heat and pour into a bowl, fluffing it with a fork. Set aside to cool.
3. To make the dressing, whisk together the olive oil, lemon juice, vinegar, garlic clove, oregano, and season with salt and pepper to your liking. Set aside to build your salad.
4. In the bowl of quinoa, add in your tomatoes, cucumber, olives, and red onion. Drizzle the dressing in the bowl, mixing at the same time to ensure even coverage. Then mix in your feta and eat up! 
5. If you made more than you can enjoy in one seating, I suggest you only add in the feta when you are going to eat the salad. It stores a bit better with the feta separated out.

COOOOOKIIIEEEES!!

COOOOOKIIIEEEES!

Easy, chewy, chocolate chip cookies. These simple to make and quick to bake ... and are even faster to disappear!

Ingredients:

3 1/4 Cups of Ground Almonds (aka Almond Flour)
1 1/2-2 Cups of Good Chocolate Chips or Cacao Nibs (depends on how much chocolate you want in them!)
1 Tsp Baking Soda
1 Tsp Flaked Sea Salt, crumbled
1 Tsp Pure Vanilla 
1/2 Cup Maple Syrup
1/2 Cup Butter, melted
2 Eggs

1. In a bowl add in the ground almonds, baking soda, and sea salt. Give it a stir to combine. In a separate bowl, add in the eggs,butter, maple syrup, and vanilla - whisk until completely mixed.
2. Stir in the wet ingredients into the dry ingredients. Then add in the chocolate chips and/or cacao nibs. The result should be a very wet cookie dough. Place this bowl in the fridge for approximately 15-20 minutes for the dough to become solid.
3. Preheat the oven to 375F. Line your baking trays with parchment paper and remove the dough from the fridge. Use a small 1oz ice cream scoop to shape the cookies. Make sure you leave space between each cookie scoop. If you do not have a cookie scoop, shape the cookie dough into 1" in diametre balls.
4. Place tray in oven and bake for about 8-10 minutes - be cautious that you do not over-bake the cookies!! At the 8 minute mark, take a peak to see if the bottom of the cookie is golden and the top of the cookie is golden. If it is, then remove from oven; if not, cook for another minute or two. 
5. The cookies will be soft to the touch when they first come out of the oven. Allow to cool, then eat up or store in an air tight container in the fridge...but you will more than likely not need to do that :)

Soup for You!

Tomato & Meatballish Stew

You don't usually think of downing a bowl of soup in the summer, but you can always prep for the fall! Make batches of soup with fresh seasonal ingredients and freeze them in portions for later on. This one is one of my favs, because it is super easy to make and you can even replace the tomatoes with good quality canned ones to make it even easier!

Ingredients:

4 Cups Organic Tomatoes, diced (or you can use good quality canned crushed tomatoes, about a 24-30oz size can should do it)
1 Cup Coconut Milk - full fat!
1 Cup Chicken or Beef Broth (Chicken tastes better for some reason?!)
1 lb Ground Beef, good quality is best, and lean
3 Garlic Cloves, minced
Fresh Basil Leaves
Coconut Oil or Avocado Oil
Sea Salt & Freshly Ground Pepper to taste

1. Take your tomatoes and coconut oil and blend until smooth in a blender or using a hand blender. If you are using canned crushed tomatoes, just go to the next step.
2. In a pot over medium heat, saute the onions in some coconut or avocado oil. Cook them out until they are soft, but not mush. Add in the ground beef - I like to make them into little tiny meatballs, but you can just break it up into chunks. Once beef is cooked through, drain off any excess fat, you shouldn't have too much if you use an extra lean ground beef.
3. Add in the garlic and season with salt and pepper, stir for about a minute, then add in your tomatoes, coconut milk and chicken broth.
4. Bring your soup to a boil and then reduce to a simmer for about 15 minutes. Add in julienne cut basil leaves or if the leaves are small, you can add them whole!
5. Remove from stove and eat right away, or you can cool it off and portion them into freezer bags and save for later!

Las-egg-na?!

Eggplant Lasagna

Sometimes when you've made the choice to eat paleo,you think of all the things that you miss...like lasagna! This version will never be compared to a true, traditional lasagna,but it makes for a solid stand in! One of the key kitchen tools that can make this easier is a mandolin - it will get the eggplant slices nice and thin for layering...if not, a very sharp knife is your eggplant 'noodle' friend. The filling is something you can experiment with - adding in your favourite veg, or switching out the meat you are using to turkey or even chicken. This is also a perfect dish to make now and freeze for future, just make sure you pack it properly before popping it into your freezer.

Ingredients:

1 Large Eggplant, trim the top stem off, cut lengthwise thinly
1lb Grass-fed Ground Beef (or ground chicken or turkey if you wish)
1 Medium-size Onion, diced small
1 Cup Mushrooms, diced (use your favourite kinds)
4 Cloves Garlic, minced
30oz (approximately) Diced Tomatoes (if you can your own tomatoes, use them!)
6oz Tomato Paste
1 Tbsp Each Oregano and Basil
1 Tsp Thyme
Olive Oil
Sea Salt & Freshly Ground Pepper to taste

1. To help the speed of cooking the lasagna when built, you want to pre-cook the eggplant slices. Line a 1 or 2 baking sheets with parchment paper, or as many trays required to cook all the eggplant slices at the same time.
2. Pre-heat the oven to 375F and brush both sides of the eggplant slices with olive oil and place on the tray without stacking them on each other so they cook evenly.
3. Place eggplant in the oven and bake for approximately 3-5 minutes each side, and remove any slices that are cooking faster than the others.
4. Remove the eggplant from the oven and allow to cool.
5. To make the sauce, brown the meat over medium-high heat and drain off any excess fat that accumulates. Add in the garlic, onions, and mushrooms. Cook out for about 8-10 minutes.
6. Add in the tomatoes, tomato paste and herbs. Season with salt and pepper to taste. Continue to cook filling on a simmer for a further 8-10 minutes, stirring frequently.
7. Layer out your lasagna starting with meat sauce on the bottom, followed by eggplant slices, and continue to until the eggplant slices are done and you cover the top with sauce to finish. If you are okay to eat dairy, as an option you can layer in mozzarella cheese if you wish.
8. Cover lasagna and refrigerate until you are ready to cook or cook immediately at 350 for approximately 20-30 minutes.
9. Remove from oven and serve immediately, or you can allow to cool, portion and freeze servings for future meals!

Sweet Nuts!

Sweet Nutty Goodness

Snacks you depend on to get you through those between meal periods can get repetitive and put you into an eating slump. They just get boring sometimes! Almonds, or nuts in general are one of those snacks - they are great for you, do wonders, give you that nutrition you need to keep you going, but they just get plain and boring. Try out these sweet roasted nuts that have a little kick to them next time! Oh... and they kinda taste nice with a nice cold beverage in the summer :)

Ingredients

4 Cups Almonds (or you can have a mixture of different ones!)

1/2 Cup Raw Honey

3/4 Tsp Cayenne Pepper

3/4 Tsp Kosher Salt

1. Line a baking sheet with parchment paper, and lightly grease it with coconut oil, or other oil you may have. Since you are working with honey, you don't want it to stick and rip the paper.
2. Pre-heat the oven to 325 degrees.
3. In a saucepan, melt the honey over medium-low heat - ensure it doesn't boil. Add in the nuts and the cayenne pepper and completely coat all the nuts with the melted honey.
4. Pour honey-nut mixture onto the baking sheet and spread out evenly into a single layer.
5. Bake for approximately 10 minutes and remove from the oven. Immediately place the nuts in a large bowl and toss with the salt. Place it back down on the baking sheet and allow to cool.
6. Occasionally stir them around to prevent clumping. Once cooled - eat up or store into snack packs!

The Bounty of the Sea

Seafood Medley!

Seafood is best when it is simply prepared, especially if you have a reliable fishmonger or marketplace to get the freshest ingredients! A great local place to shop at is Diana's Seafood right on Lawrence Ave., near Warden. Stop by and check out the great selection they have and the staff are so helpful when you need some advice on what to get. This recipe is open to any seafood or shellfish you enjoy. I prefer using shrimp and squid for this recipe, but you may like to use it with salmon, mussels, or clams - there is plenty of fish (or shellfish) in the sea to try!

Ingredients For Sauce Antiboise

1/2 Cup Extra Virgin Olive Oil
1 Shallot, finely diced
1/2 Garlic Clove, crushed
6 Basil Leaves, cut into fine strips
12 Coriander Leaves, cut into fine strips
2 Large Plum Tomatoes, seeded, diced small
10 Kalamata Olives, pitted and roughly chopped
Juice of 1/2 Lemon
Sea Salt & Pepper

Selection of your favourite seafood/shellfish items

1. In a skillet, gently warm the olive oil and add in the shallots and garlic. Heat for about 4-5 minutes, ensuring that the shallots and garlic don't change colour.
2. Add in the basil and coriander leaves allowing them to infuse for 1-2 minutes. Continue to gently warm with adding the tomatoes, and then the olives. Season with salt, pepper and add the lemon juice.
3. Remove from the heat.
4. Prep your seafood as required.
5. On your BBQ, grill up your seafood until cooked through. Avoid overcooking seafood, as it can dry out quickly, or some shellfish can become rubbery.
6. Remove from grill and place on a bed of lettuce, or quinoa and drizzle the tomato dressing over the seafood.
7. Enjoy!

Chips ... Sweet ... Sweet Potato Chips

Sweet Chips!

Staying on the snack attack...here is another healthy (and addictive!) snack to make. The big test is not to eat them all in one sitting!!

Ingredients

2 Sweet Potatoes, larger size makes for more chips!
1 Tbsp Coconut Oil
1 Tsp Maldon Salt

1. Peel the pototoes and give them a rinse. Slice them super thin with a sharp knife or use a mandolin (watch your fingers!!). Put potatoes into a bowl and toss with melted coconut oil and the salt.
2. Heat the oven to 375 degrees.
3. Place potatoes onto a greased baking sheet and put in the oven for 10 minutes. Remove from oven and toss the chips around and return to oven for another 5 minutes or less. Before returning to the oven, remove any chips that are done already and put on a cooling rack.
4. Watch the chips carefully during the last 5 minutes, and remove them when they are crisped - not burnt! Allow to cool and enjoy!!

Nutty Goodness

Sweet Nutty Goodness

Snacks you depend on to get you through those between meal periods can get repetitive and put you into an eating slump. They just get boring sometimes! Almonds, or nuts in general are one of those snacks - they are great for you, do wonders, give you that nutrition you need to keep you going, but they just get plain and boring. Try out these sweet roasted nuts that have a little kick to them next time! Oh... and they kinda taste nice with a nice cold beverage in the summer :)

Ingredients

4 Cups Almonds (or you can have a mixture of different ones!)

1/2 Cup Raw Honey

3/4 Tsp Cayenne Pepper

3/4 Tsp Kosher Salt

1. Line a baking sheet with parchment paper, and lightly grease it with coconut oil, or other oil you may have. Since you are working with honey, you don't want it to stick and rip the paper.
2. Pre-heat the oven to 325 degrees.
3. In a saucepan, melt the honey over medium-low heat - ensure it doesn't boil. Add in the nuts and the cayenne pepper and completely coat all the nuts with the melted honey.
4. Pour honey-nut mixture onto the baking sheet and spread out evenly into a single layer.
5. Bake for approximately 10 minutes and remove from the oven. Immediately place the nuts in a large bowl and toss with the salt. Place it back down on the baking sheet and allow to cool.
6. Occasionally stir them around to prevent clumping. Once cooled - eat up or store into snack packs!

Portable Salad

Portable Salad

So lately it seems that everyone is on the 'Mason Jar' salad trend, I blame it on Pinterest :) It is a great way to build nutrition in a jar! Mason Jar's are great because they seal shut very well, so you don't get the spills that can happen with other tupperware or ziploc containers. Here's one of my favourite Salads in a Jar recipes - Deconstructed Clubhouse - with the dressing that I got from our own Iron Anne! Don't forget that you can do many other salads 'to go' such as Greek, Tomato Bocconcini, and more!

Ingredients

Baby Gem Lettuce (this is a great type of lettuce to use because it maintains the crispiness that you want in a salad leaf, but you can substitute for another lettuce green if unavailable)
2 Strips of Cooked Bacon, chopped (the good stuff!)
1/2 Chicken Breast, sliced (poached or grilled)
5 Cherry Tomatoes
1 Avocado (optional - but this is kept separate until eating time!)
Apple Cider Vinegar
Olive Oil
Maple Syrup
Sea Salt & Pepper to taste

1. Wash your baby gem lettuce thoroughly and pat dry.
2. Slice your chicken breast into bite size pieces, same goes for the bacon.
3. For the dressing, combine equal parts Apple Cider Vinegar, Olive Oil, and Maple Syrup, season with salt and pepper.
4. To build your salad, start with the dressing in the bottom, then lettuce and tomato, and finally top off with your bacon and chicken.
5. Close the jar and off you go!
6. When ready to eat, give the jar a good shake to coat your salad, cut your avocado and pop it in to enjoy a compact, but filling meal!

Super Cabbage!

Move over Kale, Cabbage is the Superhero now!

Kale has been king of the superfoods for a long time now, but Cabbage is moving on up the ranks to dethrone it. Cabbage and kale come from the same plant family, therefore they have similar qualities we look for when choosing the best foods to eat. Cabbage is full of fibre, antioxidants, can help lower cholesterol, vitamins and minerals. To gain the most out of this superfood, you should try to consume cabbage raw, as the more you cook it, you will lose the beneficial aspects that make this vegetable super. Recommended cooking methods include steaming or lightly sautéing it - if cabbage is still slightly crunchy, you're good! Try this raw cabbage slaw that is sure to be a hit during this hot summer season.

Ingredients

1/2 Head Red Cabbage, shredded (more antioxidants in red, but you can use any type of cabbage)
2 Carrots, shredded
2 Green Onions, sliced thinly on a diagonal
1 Tbsp Apple Cider Vinegar
1.5 Tbsp Avocado Oil (or you can use olive oil)
Sea Salt & Pepper to taste

1. Quickest way to shred the cabbage and carrots is to toss them into a food processor. If not, just slice them with a kitchen knife - be careful with the cabbage though, you need to remove the centre stem and discard it, but it can be tough to cut and you don't want to eat that!
2. Place the cabbage, carrots, and green onion in a bowl and mix. Add in the apple cider vinegar and olive oil. Combine thoroughly.
3. Season with salt and pepper to your liking.
4. Cover slaw and place in fridge for at least an hour for it to absorb the flavours before serving.

BAR-B-QUE!

B is for BAR-B-QUE

Keeping in the trend of the alphabet, let's look at the letter 'B' and barbequing! Everyone loves it, everyone does it, so let's test out this little Korean marinade that is awesome on short ribs. Pair it up with some beer (yes, it's ok to indulge in BBQ season, just be responsible!) and you've got a great meal on a summer's day.
 

Ingredients

2-3 lbs Beef Short Ribs
1/2 Pear, grated
1 Shallot, minced
1/2 Tsp Fresh Ginger, grated
4 Garlic Cloves, minced
2 Tbsp Sesame Oil
1/2 Cup Tamari
1 Tbsp Raw Honey
1 Tbsp Coconut Sugar (or you can omit this and add 1/2 Tbsp more Honey)
Sea Salt & Pepper

1. Toss all the ingredients, minus the ribs (of course), into a blender and combine thoroughly.
2. In a Ziploc bag, place the ribs and the marinade. Seal it with little air as possible and shake it up so that all the ribs are covered in the marinade.
3. Place in fridge overnight.
4. Remove from fridge about 15 minutes before barbequing. Barbeque ribs fro about 2-3 minutes per side, depending on the size and thickness.
5. Serve with your favourite beverage and omnomnom!

 

Awesome Asparagus

A is for ASPARAGUS

We are in the tail end of asparagus season, so hopefully you have all enjoyed this tasty and versatile veggie already. Asparagus is a great side dish to any meal in the spring and summer season (even if it makes your pee smell funny LOL). One of the best, and quickest ways is grilling it up on the good ol' bbq - keep it simple and enjoy one of the great flavours of Ontario.

Ingredients

1 Bunch Fresh Ontario Asparagus
Extra Virgin Olive Oil

Sea Salt
Freshly Ground Black Pepper
Lemon or Balsamic Vinegar (optional)

1. Cut 1-2" off the bottom of the asparagus - this part if inedible, it is too tough and fibrous to eat.
2. In a bowl, toss the asparagus spears lightly in olive oil, add a pinch of salt and pepper.
3. Place asparagus on the grill on medium-high heat with the lid closed. Make sure to turn the asparagus occasionally to cook it evenly. It is done once a charred look is achieved. This takes about 5-6 minutes.
4. Remove from grill and dress it with freshly squeezed lemon, or even drizzle with balsamic.
5. Enjoy it on the side of a nice juicy grilled steak.

BONUS!

Amp up your asparagus, by grilling it wrapped in bacon! Follow the method as above, but before grilling, take a half slice of bacon and wrap the asparagus spear in a spiral starting at the top below the flower tip. Then grill it on a BBQ friendly aluminum foil pan for approximately 4-5 minutes per side. This is a great summer party appetizer - quick, easy, and tasty!