Recipes

25 10, 2019

Beef Nacho Bowls

2019-10-25T07:34:39-04:00October 25th, 2019|Recipes|

INGREDIENTS: 1 ½ tablespoons chili powder 2 teaspoons each ground cumin and onion powder 1 teaspoon garlic powder ½ teaspoon each salt and pepper 450 g lean ground beef 1 can (540 mL) black beans, drained and rinsed 4 cups shredded romaine lettuce 2 tomatoes, diced 1 green or red pepper, sliced 1 avocado, peeled, pitted and sliced ½ cup shredded Cheddar cheese ½ cup sour cream (optional) 2 tablespoons chopped fresh cilantro (optional) METHOD: ? In small bowl, stir together chili powder, cumin, onion powder, garlic powder, salt and pepper. ? In large non-stick skillet, cook beef over medium-high [...]

18 10, 2019

Eggplant Pizza

2019-10-18T08:46:26-04:00October 18th, 2019|Recipes|

Ingredients: 2 large eggplants, sliced 1 inch thick 24 oz jar tomato sauce 20 slices provolone or mozzarella cheese 3-4 oz fresh cherry tomatoes, sliced 1 cup fresh spinach 1/2 tsp salt Pepper flakes, optional Directions: • Preheat your oven to 425 F. • Arrange the sliced eggplants on two baking trays. • Sprinkle the Himalayan salt over the eggplant and bake for 15-20 minutes. • Remove the baked eggplant from the oven and turn your broiler on. • Spread 1 tablespoon of tomato sauce over each eggplant round followed by one slice of provolone. • Arrange some fresh spinach [...]

11 10, 2019

Pumpkin Pie Chia Pudding

2019-10-11T07:53:27-04:00October 11th, 2019|Recipes|

Recipe courtesy of lowcarbyum.com Enjoy the taste of delicious pumpkin pie without the work or the sugar! Ingredients: 1 ½ cup coconut milk or unsweetened almond milk ¾ cup pumpkin puree 12 drops stevia or 3 tablespoons sugar substitute (ie. Erythritol, monk fruit extract) 1 teaspoon vanilla extract ½ teaspoon cinnamon ¼ teaspoon ginger or allspice ¼ teaspoon nutmeg ⅛ teaspoon cloves ¼ cup chia seeds Method: • Whisk together milk, pumpkin, vanilla, and spices – taste and add more spices/sweetener if desired. • Stir in chia seeds. • Pour into 4 ramekin dishes and allow to chill in refrigerator [...]

4 10, 2019

Cream of Mushroom Soup

2019-10-04T08:00:25-04:00October 4th, 2019|Recipes|

1 pound button mushrooms, cleaned, quartered or sliced 1 tbsp lemon juice 1 tbsp butter, coconut oil or bacon fat 2 tbsps minced shallots 1 head roasted garlic 1 tsp dried thyme ½ bay leaf 1 tsp Celtic sea salt ½ tsp fresh ground pepper 4 oz cream cheese (OR pureed avocado if dairy free) 2 cups bone broth, beef or chicken • In a food processor, coarsely chop mushrooms and lemon juice. • Melt butter in a saucepan and lightly sauté shallots and garlic puree from the roasted garlic head on medium heat. • Add mushrooms, thyme and bay [...]

27 09, 2019

Lemon Garlic Butter Chicken Thighs with Asparagus

2019-09-27T09:19:42-04:00September 27th, 2019|Recipes|

A delicious and easy one pan meal! Ingredients: 6 bone in, skin on or off chicken thighs Pinch of salt to season Cracked black pepper 2 teaspoons dried Thyme (or your herbs of choice) 1 tablespoon olive oil 2 tablespoons unsalted butter 6 cloves garlic, crushed Juice of 1 lemon 1 lemon, thinly sliced 5 fresh thyme sprigs 2-3 bunches of asparagus (about 24 spears), woody ends removed Method: 1. Preheat your oven to 200°C | 400° F. Season chicken thighs with salt, pepper and dried thyme. 2. Heat a large cast iron skillet (or heavy based oven-proof pan), over [...]

20 09, 2019

Artichoke and Spinach Dip

2019-09-20T07:20:24-04:00September 20th, 2019|Recipes|

Ingredients: 14 oz. (390g) canned artichoke hearts, drained 3 scallions, cut into 1 inch lengths 8 oz. (225g) cream cheese, softened 1 Cup grated Parmesan cheese ½ Cup mayonnaise 10 oz. (280g) frozen chopped spinach, thawed and very well drained Method: • Throw all ingredients except the spinach into a food processor and pulse until the artichokes and the scallions are chopped up. Add the spinach and run just long enough to blend it in. • If you want to serve this as a hot dip, spread it in a casserole dish, sprinkle the top with a little paprika and [...]

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 Amazon.ca 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, [...]

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