13 04, 2018

Low Carb English Muffin

2018-06-04T14:34:06+00:00April 13th, 2018|Recipes|

This low-carb English muffin is an excellent alternative to its high-carb counterpart! Works beautifully as a base for sandwiches, hamburgers, or anything else you can think to put on it! Ingredients: - 1 egg - 1 tsp olive oil - 2-3 tbsp water - ¼ cup almond flour - 1 tbsp coconut flour - ¼ tsp baking soda - Pinch of salt - (optional) ¼ tsp apple cider vinegar - (optional) 1 tbsp raisins - (optional) ½ tsp cinnamon Directions: use a glass or clay ramekin bowl - Add oil and swirl around to coat bowl - Add egg, 2 [...]

22 12, 2017

Festive Holiday Smoothies

2018-06-04T14:34:08+00:00December 22nd, 2017|Recipes|

FESTIVE HOLIDAY SMOOTHIES Smoothies are a great way to start the day! Play around with ingredients to find your own favourite flavour. GINGERBREAD Blend together 1 cup milk of your choice, 1 diced pear, 1 scoop vanilla protein powder, ½ tsp cinnamon, ½ tsp ginger, 3 ice cubes. Count as 1 dairy, 1 fruit and 2 proteins. VANILLA CHAI Blend together 1 cup milk of your choice, ½ frozen banana, ½ tsp ground ginger, ½ tsp cinnamon, a dash each of cardamom, cloves and nutmeg, ¼ tsp vanilla extract, 1 scoop vanilla protein powder. Count as 1 dairy, 1 fruit [...]

1 12, 2016

Salad Dressings

2018-06-04T14:34:17+00:00December 1st, 2016|Recipes|

Home-made salad dressing tastes so much better than store bought! Making your own also allows you to choose good quality olive oil over the vegetable oils that are used in commercially prepared dressings which are very high in inflammatory Omega-6 oils. BALSAMIC VINAIGRETTE ½ Cup olive oil 3 tablespoons balsamic vinegar 1 clove of garlic, crushed ½ teaspoon Dijon mustard ½ teaspoon dried oregano ¼ teaspoon salt ? teaspoon ground black pepper • Put all ingredients in a blender and blend. Alternatively, put ingredients in a clean jar and shake to mix. Count each tablespoon of dressing as 1 fat. [...]

16 09, 2016

Clean Pumpkin Spice Latte

2018-06-04T14:34:19+00:00September 16th, 2016|Recipes|

Flavoured coffees from Starbucks or Tim Hortons are very high in sugar. Make your own version! Ingredients: 1 Cup milk – any milk, including non-dairy varieties may be used 1 tbsp pumpkin puree Stevia to taste, if desired ? tsp ground cinnamon Pinch ground nutmeg Pinch ground ginger ¾ Cup strong coffee Method: • Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. • Add in the stevia (if using), cinnamon, nutmeg and ginger. Whisk the mixture until it becomes frothy. • Add the coffee [...]

8 03, 2013

Portabello Pizzas

2018-06-04T14:36:18+00:00March 8th, 2013|Recipes|

Thanks to T.B. for this “flab-u-less” version of a fabulous favourite!!Ingredients • 2 Portabello mushroom caps, stem & gills removed • Cooking spray or very scant amount of olive oil • 1 Italian Turkey sausage or turkey pepperoni (or a combo) • Finely chopped green or red peppers • Pizza sauce • Italian seasoning • 1 oz. Shredded fat free mozzarella Directions 1. Preheat oven to 425ºF. 2. Spray or brush mushroom caps lightly with olive oil. 3. Roast in the oven for 15 minutes until brown and tender. 4. Meanwhile, cook turkey sausage if using. 5. Remove mushrooms from [...]

30 11, 2012

Homemade Yogurt

2018-06-04T14:36:20+00:00November 30th, 2012|Recipes|

Deliciously creamy homemade yogurt from the slow-cooker/crockpot!INGREDIENTS: - 8 cups of whole milk Pasteurized and homogenized is fine, but do not use ultra-pasteurized. It is recommended to start with whole milk until you get the hang of yogurt-making. - ½ cup store-bought natural, live/active culture plain yogurt You need to have a starter - once you have made your own, you can use that as a starter. - Frozen or fresh fruit for flavouring, optional - Thick bath towel DIRECTIONS: This takes a while. Make your yogurt on a day when you are home to monitor. • Plug in your [...]

16 12, 2011

Tangy Cranberry Sauce

2018-06-04T14:36:26+00:00December 16th, 2011|Recipes|

This lower calorie version is a must-have for the big turkey dinner!Ingredients 300 g package frozen or fresh cranberries, about 3 cups (750 mL) 1/2 small red onion, thinly sliced 2 tbsp maple syrup 2 tbsp granulated sugar 2 tsp red wine vinegar Instructions Place frozen or fresh cranberries and onion in a small saucepan set over medium heat. Add maple syrup, sugar and vinegar. Cook, uncovered, stirring occasionally, until cranberries have popped and are saucy, 15 to 18 min. You will need to stir often near the end of cooking. Add a few tablespoons of water if mixture becomes [...]

14 10, 2011

Mushroom and Prosciutto Frittata

2018-06-04T14:36:27+00:00October 14th, 2011|Recipes|

Recipe courtesy of EatRight Ontario.Cooking spray ½ C thinly sliced onion ½ C sliced green or red pepper 6 oz Portobello mushrooms, cut in ½ inch thick slices ½ C chopped prosciutto 8 eggs ¼ C water 2 tbsp chopped fresh parsley Salt and pepper, to taste • Spray a 10 inch (25 cm) non-stick skillet with cooking spray. Sauté onion, peppers, mushrooms and prosciutto over medium heat until vegetables are tender. • Whisk together eggs, water, parsley, salt and pepper. • Pour egg mixture over vegetable-prosciutto mixture in skillet; lower heat to medium-low. As mixture sets at the edges, [...]

28 07, 2011

Crustless Bacon and Cheese Quiche

2018-06-04T14:36:28+00:00July 28th, 2011|Recipes|

Recipe and photo courtesy of kraftcanada.ca.Ingredients: • 5 green onions, sliced, divided • 1 tomato, chopped, divided • 12 slices of bacon • 1 cup sliced fresh mushrooms • 12 eggs • ½ cup low-fat sour cream • 2 cups cheddar cheese, shredded Directions: 1. Preheat oven to 325°F. 2. Reserve 2 Tbsp. each onions and tomatoes. 3. Cook bacon in large skillet until crisp. Remove bacon from skillet, reserving 1 Tbsp drippings in skillet. Drain bacon on paper towels. Add mushrooms to reserved drippings; cook and stir 2 minutes or until tender. Remove from heat. 4. Crumble bacon. Add [...]

9 07, 2010

No-Cook No-Sugar Raspberry Spread

2018-06-04T14:36:55+00:00July 9th, 2010|Recipes|

This fruit spread is tasty and easy to prepare - perfect for raspberry season!Ingredients 2 ½ cups crushed raspberries 1 tbsp. lemon juice 7 pkts. (o.8 g. each) Sweet'N Low Low Calorie Sweetener 1 pkg. (49 g.) Certo Light Pectin Crystals Directions Combine ingredients. Let stand 30 minutes, stirring occasionally. Pour into clean jars or plastic containers; cover with tight-fitting lids. Freeze up to 1 year or refrigerate up to 3 weeks. Notes Makes 2 ¾ (1 cup/250 mL) jars or 44 servings, tbsp. each Count 1 tbsp as a free food, 3 tbsp should be counted as 1 fruit. [...]

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