Korean Comfort Bowl

Bibimbap

Want a simple one bowl meal that tastes great and all the goodness you want? Try Korean Bibimbap! If you haven't had an authentic version, try to seek out a good Korean place to give it a try. Most bibimbap uses the same ingredients, but you can make this more paleo or less - use cauliflower rice instead of regular rice for the paleo feel, but I enjoy using a sushi rice to make mine. This dish does the job in filling you up, eating your colours, and giving you great flavour to enjoy what you are eating! 

 

Bibimbap (makes 4 servings)

Ingredients:

1lb Lean Ground Beef (You can pick up grass-fed organic ground beef from Costco!)2 Cloves Garlic, finely chopped
1 Small Piece of Ginger, peeled, finely chopped (about 1" piece will work)
1/2lb Mushrooms, sliced (Use your favourite kind)
4 Cups Spinach, washed well, stems removed (Any Asian Greens will work too)
4 Large Eggs
1 Cup Daikon Radish, cut julienne or grated
1 Cup Carrots, cut julienne or grated
Coconut Oil (Or Avocado Oil)
Tamari
Fish Sauce
Sesame Oil
Sea Salt

1. The first thing you need to do is prepare your rice, or your cauliflower rice, then go to the following steps.
2. Cook out the ground beef in a pan with coconut/avocado oil, making sure you break it up well. If the beef you are using is too fatty, drain off the excess fat. 
3. Add in the half the garlic, ginger, 1 Tbsp Tamari, and 1/2 Tsp fish sauce to the beef and cook for a further minute or two. Remove from pan and set aside.
4. In the same pan, add in some coconut/avocado oil and start frying up the veggies separately. First, add in the mushrooms and stir, add in a pinch of salt and cook out until brown and set aside. Repeat again for the spinach, adding the oil first, toss in the remainder of the garlic then the spinach until wilted, but not too soft. This should take no time.
5. In the pan, fry the eggs so they are sunny side up and separated, each portion will get one egg.
6. Now it's time to put it together! In four bowls, place the rice in the bottom, top with ground beef, and drizzle some sesame oil on the beef. Place some mushrooms, spinach, carrots, and daikon radish on top of the beef in each bowl and finally top it off with the fried egg. Enjoy with some Sriracha sauce or Korean hot sauce if you have it!

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.

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!

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!

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!

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).

Not so Paleo Vermicelli Bowl

VIETNAMESE "BUN"

This is a two-part recipe! So you have your ‘fish sauce’ since no one every knows the name of it (Nuoc Cham) and you have your vermicelli bowl – together they are a magical dish. Most people will enjoy this dish during the warmer days, as the chilled noodles and fresh vegetables are so refreshing and you top it off with barbecued meat! 

Ingredients
Vermicelli "Bun" Bowl

1 Pkg Vermicelli Rice Noodles (thin kind)

2 Chicken Breasts, butterflied (cut in half horizontally so it opens up flat)

1 Shallot, finely minced

2 Garlic Clove, finely minced

1/8 Cup Avocado Oil

½ Head of Iceberg Lettuce, cut into thin strips (julienne cut)

1 English Cucumber, cut into thin strips (julienne cut)

Fresh Mint

Fresh Thai Basil

Pickled Daikon and Carrots (optional)

Nuo Cham Sauce

1 Tbsp or ½ Lime Juice, freshly squeezed

1 Tsp Rice Vinegar
½ Cup Warm Water
½ Cup Fish Sauce (Red Boat brand is gluten-free)

½ Tsp Coconut Sugar
1 or 2 Small Garlic Cloves, finely minced
1 or 2 Thai Red Chilies, thinly sliced

Method

1. For the Sauce: Combine all ingredients together, mixing well until sugar dissolves. Make sure you taste it so it is to your preferred liking – some people like the more sour taste, and some prefer a sweeter, spicier finish – it’s up to you!
2. Marinate in a bowl, the chicken in the shallots, garlic and avocado oil for about an hour.
3. In the meantime, cook the vermicelli noodles according to package. Ensure when done cooking, noodles are strained in a colander and rinsed with cold water; drain and set aside.
4. Once chicken is done marinated, barbecue chicken until cooked through and still juicy – don’t overcook it and dry it out! Allow to sit for a minute before cutting into thin bite-size pieces.
5. To Make the "Bun Bowl": Divide the noodles into 4 serving bowls, and then divide out the lettuce and cucumber (pickled daikon and carrots if using as well) and top with chicken. Garnish with mint and basil leaves.
6. Serve with the Nuoc Cham sauce poured over – enjoy!

Pretty Pork Patties

PORK PATTIES

Everyone loves a good beef burger patty, but sometimes it is good to mix things up. Pork patties are quick to make and you can put them with any sauce you want. I tend to lean to an Asian-style sauce for these ones since the cilantro and garlic are staple items in Asian cooking.



Ingredients
1lb Fresh Ground Pork
3 Cloves Garlic, minced well
3 Green Onions, chopped finely
1 Tbsp Fresh Cilantro, chopped finely
Coconut or Avocado Oil for cooking

Method

1. The key to a good patty is to not overwork, or over compress the ingredients together - be gentle! Combine all the ingredients in a bowl.
2. Evenly divide the meat into 4-6 equal parts and form into patties - remember GENTLE! Don't squish or pack them too tightly, because when you cook them, they'll end up being really dry - you don't want that!
3. Heat a pan with some coconut or avocado oil in it; add the patties in and cook for approximately 5 minutes per side. The patties should be browned on each side - you can cover the pan for a better cooking experience when you have flipped it over to cook the second side. Ensure that the patties are cooked through before serving.
4. Enjoy with our favourite sauce - something with some spice kicks these babies up a notch!

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!

Beef Brisket...that is all...

BEEF BRISKET

Mmmm...Brisket! So this is a recipe that is a little longer than the previous posts, but you will reap the rewards when it is done. This is a two day process, and honestly you really don't have to put too much effort into it! You can use a large roasting pan for this, but I prefer to buy an aluminum foil disposable pan that you can get at the store - no dishes to scrub when you are done! 

Ingredients
7-9 lbs piece of Grass-fed Beef Brisket (this is the best option)
4 Cups Good Beef Broth (if you are buying this, get the low-sodium kind or no salt-added)
1 Cup Tamari
1/4 Cup Freshly Squeezed Lemon Juice (watch the seeds!)
5 Garlic Cloves, roughly chopped
1 Tbsp Hickory Liquid Smoke (this is optional)

Method

1. Combine the beef broth, Tamari, lemon juice, and garlic cloves in your large roasting pan. If you are using liquid smoke, mix it in here.
2. Place the brisket (fat side up) in the pan and spoon over the liquid to douse the brisket evenly. 
3. Cover pan and brisket tightly with aluminium foil and place in fridge to chill for 24 hours.
4. Remove brisket from the fridge and pre-heat your oven to 300 degrees. You want to pull it out about 20 minutes prior to putting it in the oven so the meat is not too cold before cooking it - this will allow it to cook through evenly. 
5. Place the covered pan of brisket in the oven and cook for approximately 4-4.5 hours. You can check on it at the 4 hour mark to see if the meat is fork-tender. When it is, remove from oven, uncover the pan and let stand for 20 minutes.
6. Remove the brisket from the pan and place on a cutting board. You can strain the drippings and use it as a sauce if you wish. 
7. Trim fat from the brisket if it is excessive and carve into thin slices for serving - you should always cut across the grain for best consumption. Brisket should also be soft enough to shred with two forks if desired.
8. Enjoy with...anything actually!