Eat Your Greens ... On the Go!

Wrap It Up!

Here's a healthier way of making a wrap to take on the go! Collard greens are full of vitamins, so why not use it to wrap up a whole bunch of goodness? This is a "Clubhouse"-style version, but you can make a wrap of anything you want - try filling it with different proteins, maybe some quinoa, different veggies, the ideas are endless - get creative



Ingredients:

4oz Cooked Turkey Breast, sliced thinly or into strips
2 Strips Cooked Bacon
Roma Tomato, thinly sliced
Red Onion, thinly sliced
Avocado, thinly sliced
Homemade Mayo
Dijon Mustard
Collard Green Leaf - one large big leaf, ensure hard stems are removed.
Sea Salt & Pepper to Taste

1. Ensure your collard green leaf is thoroughly washed and patted dry.
2. Spread on the mayo and mustard directly on the leaf, and thinly.
3. Place the turkey first and build the ingredients on top. Season with sea salt and pepper if you wish.
4. Roll the leaf into a wrap form - if you put some mustard or mayo near the edges it will help seal the wrap a bit. 
5. Cut in half and eat up!

Eat Your Sprouts!

Brussels Sprouts?!

Many people probably have had the challenge of getting down Brussels sprouts sometime in their life. Most of the time, they are not tasty, but if you add in some bacon...maybe some caramelized onions...I think things will change :) Brussels sprouts are a great vegetable to have in your diet since they are chock full of vitamins and nutrients that we need, and during the winter season, that is when you want to get them in!

 



Ingredients:

1lb Brussels Sprouts, ends chopped and cut into 1/4's, remove any tough leaves
6 Pieces Bacon, cut into bite size pieces
1 Shallot, cut in half and thinly sliced
Balsamic Vinegar
Sea Salt and Ground Pepper

1. In a large skillet, place the pieces of bacon and cook out over medium heat. Once the bacon gets crispy, remove and drain on a paper towel, set aside.
2. In the same pan with the bacon fat, turn the heat to high, and place the pieces of Brussels sprouts evenly over the pan in a single layer preferably. Allow the sprouts to cook for 3 minutes before starting to toss them and continue to toss them in the pan until they become tender and appear caramelized. The length of time will vary depending on the size of the sprouts. If they are on the larger side, after a few minutes, you can add in a 1/2 cup of water to help steam the sprouts to become tender. Remove the sprouts from the pan and set aside.
3. Add in a touch of coconut oil or reserved bacon fat if you have it and toss in the shallots for about 2 minutes until they become soft. Add in a tablespoon of 2 tablespoons of balsamic and cook until most of the liquid is gone. Add in the sprouts and bacon and toss thoroughly together. Season with salt and pepper and you're done!

NOTE* If you want to add a little sweetness, only add in 1 tablespoon of balsamic vinegar and then add in 1 tablespoon of maple syrup!

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!

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!

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!

All Hail Caesar!

SUPER CAESAR!

Summer is finally here and there's nothing better than a refreshing salad filled with super greens. Top it with your favourite barbeque grilled meat such as chicken breast, steak or even try salmon - quick and easy on a hot summer's day without spending a ton of time in the kitchen! Yes, this recipe calls for an uncooked egg yolk - don't worry, it is fine to do. But if you are concerned, you can coddle the egg before cracking it to make the dressing. Coddling an egg is simple - bring a pot of water to a boil and place a room temperature egg in it for 1 minute only. Remove the egg and plunge it into ice cold water to stop the cooking process. Let it rest for 2 minutes before cracking - voilà! You just coddled an egg!

Ingredients for the Caesar Dressing

1 Egg Yolk (separate out the egg white - you can save it for something else)
1 Tbsp Dijon Mustard
1-2 Garlic Cloves (depends on how much kick you want!)
1/2 Cup Extra Virgin Olive Oil
Juice of 1 Lemon
1 Tsp Freshly Cracked Black Pepper
4 Anchovy Filets (this is optional if you are not a fan)

Ingredients for the Salad Base

2 Cups Organic Baby Kale (these leaves are much softer and easier to digest)
1 Cup Organic Baby Spinach
1/2 Cup Cabbage, julienne sliced (gives the salad some crunch)
2 Slices Crispy Bacon, chopped
Shaved Parmesan (optional if you don't do dairy)

Method

1. For the dressing: In a food processor, with the exception of the oil, combine all the ingredients until they are well blended. Once they are at this stage, SLOWLY pour in the oil so that it emulsifies. If you pour too quickly, you could split the dressing where the ingredients and oil don't mix. Place the dressing in the refrigerator until ready to use.
2. Wash your greens thoroughly and dry very well with paper towel, or use a salad spinner to get all the water out. Place the greens in the bowl and set aside in the fridge to keep them crisp while you finish the rest of the prep.
3. If you are going to add grilled meats to the salad; barbeque the meat, allow to rest, then cut into strips.
4. Toss the greens and dressing together, top with the grilled meat and sprinkle with the crispy bacon and parmesan (optional).

Baked Egg-vocados

BAKED AVOCADO?!

As they say, Breakfast is the most important meal of the day, and this baked egg and avocado meal is FILLING! It's filled with good fatty acids, protein, fiber and flavour - plus it's quick!

Ingredients

4 Free-Range Eggs (if you can get them from a farmer, even better!)
2 Ripe Avocados (larger ones are better to hold the egg)

Sea Salt & Freshly Ground Pepper, to taste

Fresh Chopped Herbs to garnish (chives are best)
Crisp Bacon (Optional to crumble on top!)

Method 

1. Before prepping, preheat the oven to 425 degrees.
2. Half the avocado as normal and remove the pit. On the outside, rounded part of the avocado, cut off straight the rounded part of the avocado so it can sit flat, but don't cut too deep into the avocado that you break through to the centre. 
3. Place the avocados in a baking dish, they shouldn't roll around with the rounded part cut off.
4. Crack an egg into the centre of each avocado, ensuring that the yolk is in the centre of the hole. It is okay if the egg white is spills slightly out of the hole.
5. Bake in the oven for approximately 15 minutes, or until you see the egg whites set.
6. Remove and season with the salt and pepper, then garnish with the herbs and sprinkle the bacon on top if you choose!
7. Eat up!
   
   
   

Cauliflower Rice...whhaaatt??

CAULI-FRIED RICE
Going back to my Asian roots for this one...kinda. Cauliflower is pretty amazing when you think about it - even being considered the Superfood that took Kale out of the number one spot! You can steam it, bake it, eat it raw and even fried rice it...we're going with that last one today :)

 



Ingredients
1 Head Cauliflower
5 Slices Slab Bacon, chopped (the good stuff if you can!)
1 Chicken Breast, chopped (same size as the bacon for even cooking purposes)
3 Eggs, beaten
1 Tsp Fresh Ginger, grated
3 Cloves Garlic, minced
1 Bunch Green Onions, chopped (separate the green parts from the white parts)
1 Cup Carrots, diced small
1 Cup Peas, fresh or frozen
1/3 Cup Thai Basil, chopped
1-3 Tbsp Tamari
1 Tsp Sriracha (optional)
Avocado Oil or Coconut Oil (for frying)

Method

1. Make sure all your ingredients are cut before you start frying, you gotta move fast in this one! For the "rice" cut the cauliflower into small florets and pulse in a food processor until it starts resembling little pieces of rice. No food processor, you can grate it roughly with a hand held grater.
2. Heat a large pan over medium heat. Add the bacon and fry until brown and crispy. Remove with a slotted spoon and place on a separate dish and set aside.
3. Add to the pan the eggs and quickly scramble then breaking into small pieces, then move to the holding dish. If needed, add a little oil to the pan and turn the heat to high. Add the chicken, white onion pieces, ginger and garlic. Stir fry until the chicken is just barely cooked through, then add the carrots and cook another minute. Using a slotted spoon, transfer to the holding dish.
4. Now add the cauliflower "rice" to the pan. Stir fry for 3-5 minutes until soft, but still firm, you don't want it to be too soft or it will become mushy. Place the cooked bacon, chicken, vegetables, ginger and garlic into the pan. Add in the peas and Tamari to taste and the Sriracha if you choose. Stir and toss together until peas are heated through, then toss in your green onion and basil. Serve!

Pancakes for PR's!

COCONUT BACON PANCAKES

Yes, coconut pancakes are delish, but they become awesome when you add BACON! I used bacon strips instead of breaking up the bacon, because you can make them into a "dipping" pancake, which means more maple syrup to bite ratio. Also, kids love using their hands to eat, so why not let them grab something healthy for breakfast! These pancakes are also yummy without the bacon, you can add in cacao nibs instead for something different!

 

Ingredients
6-8 Slices Natural Bacon (Free of nitrates and bad stuff if possible)
4 Eggs, Best if they are almost room temperature (Free-Range if possible)
1 Cup Good Coconut Milk
1 Teaspoon Pure Vanilla Extract
1 Tablespoon Raw Honey
1/2 Cup Coconut Flour
1 Teaspoon Baking Soda
1/2 Teaspoon Sea Salt
Coconut Oil for Frying
Cinnamon to taste (Optional) 

Method
Cook your bacon prior to making the pancakes and set aside. I prefer oven-baking that way they are more flat than frying in a pan and sit better in the pancake.

1. In a bowl beat the eggs until they are frothy (they'll have little bubbles in them) and add in the liquid ingredients of coconut milk, vanilla and honey.
2. In another bowl combine the dry ingredients of coconut flour, baking soda and sea salt; ensure they are well combined. Mix the wet ingredients into the dry ingredients until they are fully incorporated - there should be no lumps.
3. In a non-stick pan or on a griddle over medium-low heat add in the coconut oil. Ladle in an amount of batter that a strip of bacon will fit in, place a bacon strip in the centre and then zig zag a little batter over the bacon in order to hold it in. 
4. Cook pancake for a couple minutes until the bottom is slightly brown - the top of the batter should be slightly drying out. Flip the pancake and finish cooking it off.
5. Continue until you run out of batter or bacon!
6. Serve hot with real maple syrup, a dash of cinnamon (optional) and butter. If you want to do the "dipping" option, just fill a small bowl with good maple syrup and dunk away!
7. Then go lift and hit a PR!

Mmmm....Egg Muffins

PALEO EGG MUFFINS

These are EGGSellent for the perfect 'grab and go' breakfast for those who don't have too much time in the morning! Great source of nutrition in the AM or PM (Eggs aren't just for breakfast anymore!) and they are EASY to make ahead of time. Experiment with different fillings or even add some spice!

Ingredients:

12 Whole Eggs (Free-Range if possible)
1 Cup Natural Bacon, diced and cooked (Try to find that pure stuff if you can, avoid all
   those bad nitrates and junk!)
1.5 Cups Greens of some sort - Kale, Spinach, Broccoli, or Asparagus, chopped
1 Cup Mushrooms, diced
1 Cup Onions, diced (I prefer Green Onions)
Sea Salt and Pepper to taste 


Method:

1. Pre-heat your oven to 350F.
2. Dice your bacon and cook it off; make sure you drain off all the fat. Best result is to place it on paper towel and dab off the excess. Set aside.
3. Dice all your vegetables if you are using hearty vegetables like broccoli and asparagus. If you are using leafy greens, julienne cut them (into strips) so they are not too small - these types of greens tend to shrink a lot.
4. In a bowl, crack all the eggs and whisk them to break them up, add in your salt and pepper to taste, then mix in your bacon and vegetables.
5. Grease your muffin pan with coconut oil and fill the muffin cups 3/4 full allowing room for the muffins to rise.
6. Place in oven and cook for 18-20 minutes, or until the centre of the muffins are cooked - try not to over cook them! (Trick: Use a toothpick to check the doneness by inserting it into the middle and if it comes out clean, they are done).
7. Eat and enjoy immediately, or allow to cool before packing them in airtight containers and storing them in the fridge for the week. To re-heat just pop them in the microwave for a few seconds and you're good to go! 

Makes 12 Servings