13 09, 2019

Cheesy Spaghetti Squash

2019-09-13T09:30:44-04:00September 13th, 2019|Recipes|

Ingredients: 1 spaghetti squash ½ cup sour cream 1 egg, lightly beaten 1 tablespoon minced garlic ¼ teaspoon dried Italian seasoning ¼ teaspoon dried thyme ½ teaspoon salt ¼ teaspoon black pepper ¾ cup shredded cheddar cheese Method: • Place spaghetti squash in a soup pot with an inch of water. Cover and bring to a boil over high heat. Cook 25 to 30 minutes, or until a knife can be inserted into the center. Remove from pot and cool slightly. Cut squash in half lengthwise, remove seeds, and using a fork, scrape out strands of squash. • Preheat oven [...]

6 09, 2019

Asian Beef Zoodle Soup

2019-09-06T08:02:52-04:00September 6th, 2019|Recipes|

A quick, flavorful Vietnamese-inspired soup. Zucchini substitutes for rice noodles. The steak is sliced thinly and cooks in less than a minute in the ginger-garlic beef broth. Top this with fresh lime, basil, cilantro, jalapeno and scallions and you have one tasty faux pho! Ingredients: 1 tablespoon coconut oil 1 small onion (halved and thinly sliced) 6 ounces fresh shiitake mushrooms (stemmed and sliced) 2 cloves minced garlic 2 teaspoons minced fresh ginger 5 cups beef broth 2 tablespoons coconut aminos or soy sauce 2 teaspoons fish sauce 1 teaspoon salt 2 medium zucchini 12 ounces boneless beef sirloin steak [...]

30 08, 2019

Basic Chaffle

2019-08-30T13:45:03-04:00August 30th, 2019|Recipes|

We were inspired by a client who made this recipe! If you don’t have a waffle iron, you could make this as a pancake/wrap as well. Mini waffle irons (individual size) can be found on or at Bed Bath and Beyond! Basic Chaffle Ingredients - 1 large egg - ½ cup shredded mozzarella Instructions: - Whisk egg and add shredded mozzarella (finely shredded is best) - Heat waffle iron and cook 2-3 minutes or until desired consistency Makes 2 small waffles. Count each waffle as 1.5 servings of protein. Whole recipe = 3 servings of protein. Options: - Add [...]

23 08, 2019

Turkey Mango Salad

2019-08-23T07:30:03-04:00August 23rd, 2019|Recipes|

Ingredients: 1 tsp sesame oil 8oz ground turkey 4 garlic cloves, minced 2 tbsp fresh ginger, minced 1 tbsp fish sauce 2 mangoes, peeled and chopped 1 small red bell pepper, chopped 2 tbsp fresh cilantro or basil, chopped 2 tbsp fresh mint, chopped 2 tbsp lime juice Pinch of sugar Dash of hot pepper sauce Directions: • In a large non-stick skillet, heat oil over a medium-high heat. • Cook turkey, garlic, ginger and fish sauce, stirring often, for about 5 minutes or until no longer pink inside. • Remove from heat. • In a large bowl, blend mango, [...]

16 08, 2019

Low Carb Broccoli Salad

2019-08-21T11:09:48-04:00August 16th, 2019|Recipes|

Yields: 4 servings Ingredients for the salad 2 heads of broccoli cut into bite size pieces ½ cup of shredded cheddar cheese ¼ of a red onion, thinly sliced ½ cup of chopped celery ½ cup of toasted sliced almond 4 slices of bacon cooked and crumbled 2 tbsp of freshly chopped chives Directions • In a medium pot bring 4 cups of salted water to a boil. While waiting for water to boil, prepare a large bowl of ice water. • Add broccoli florets to the boiling water and cook until tender 1-2min. Remove florets with a slotted spoon [...]

9 08, 2019

California Sushi Bites

2019-08-09T07:26:11-04:00August 9th, 2019|Recipes|

All the flavour of sushi without the rice! These would be a great hand around at your next summer get together. INGREDIENTS 1 avocado Juice of 1 lemon 1 large cucumber, sliced into ¼" coins 8 oz lump crabmeat ½ C mayonnaise 2 tsp sriracha 3 green onions, thinly sliced (plus more for garnish if desired) Sesame seeds, for garnish Soy sauce for serving DIRECTIONS • Thinly slice avocado then toss slices in lemon juice. Top each cucumber slice with avocado and season with salt and pepper. • In a medium bowl, combine crabmeat, mayonnaise, sriracha, and green onions. Season [...]

2 08, 2019

Spicy Grilled Shrimp

2019-08-02T07:56:03-04:00August 2nd, 2019|Recipes|

Ingredients: 10 x 9-inch bamboo skewers soaked in water for 15-30 minutes 1/3 cup chopped fresh cilantro 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon ground cayenne pepper or more to taste 1/4 cup olive oil 1 pound medium or large shrimp peeled (except for the tail) and deveined Method: 1. Preheat grill to medium-high. 2. In a medium bowl, whisk together cilantro, salt, pepper, cayenne and olive oil. Add shrimp and gently toss to coat. 3. Run one skewer through the fattest part of 7 or 8 shrimp (depending on shrimp size), nesting the shrimp so [...]

26 07, 2019

Green Beans with Roasted Cherry Tomatoes and Feta Cheese

2019-07-26T08:45:23-04:00July 26th, 2019|Recipes|

Tasty cherry tomatoes and savoury feta cheese perk up green beans in this easy-to-prepare dish, all done in the oven and needing only a tiny bit of attention. 2 cups/ 500 mL cherry tomatoes ¼ cup/60 mL extra-virgin olive oil 1 lb/ 500g green beans, trimmed 3 green onions (white and light green parts only) chopped 2 cloves garlic, sliced ½ tsp/2 mL salt ¼ cup/ 60 mL chopped fresh dill ½ cup/ 125 mL cubed or crumbled feta cheese In an 8- to 12-cup (2 to 3 L) baking dish, mix tomatoes with oil. Roast in 450 degree F/ [...]

19 07, 2019

Avocado Tuna Salad

2019-07-19T08:36:10-04:00July 19th, 2019|Recipes|

Ingredients: 15 oz tuna in oil, drained and flaked 1 English cucumber, sliced 3 medium avocados peeled, pitted & sliced 1 small red onion, thinly sliced ¼ cup cilantro, chopped 2 Tbsp lemon juice, freshly squeezed 2 Tbsp extra virgin olive oil 1 tsp sea salt or to taste ⅛ tsp black pepper Instructions: • In a large salad bowl, combine sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and cilantro. • Drizzle salad ingredients with the lemon juice, olive oil, salt and black pepper (or season to taste). • Toss to combine and serve. Servings: 6 as [...]

12 07, 2019

Easy Baked Parmesan Zucchini

2019-07-12T07:42:34-04:00July 12th, 2019|Recipes|

Ingredients: 6 medium zucchini, quartered lengthwise 8 tablespoons grated Parmesan cheese ½ teaspoon dried thyme ½ teaspoon dried oregano ½ teaspoon dried basil ½ teaspoon fine grain sea salt ¼ teaspoon garlic powder Pinch of ground black pepper 2 tablespoons olive oil Directions: • Preheat oven to 350°F (180°C) . • Lightly grease a cooling rack and place it on a baking sheet. Set aside. • In a bowl, combine Parmesan cheese, thyme, oregano, basil, garlic powder, salt, and pepper. • Place zucchini onto prepared baking sheet. Carefully brush with olive oil (even and sprinkle with Parmesan mixture. • Place [...]

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