31 08, 2018

Simple Crab Salad

2018-08-31T07:25:36+00:00August 31st, 2018|Recipes|

Ingredients: ½ cup mayonnaise 1 tsp lemon juice ½ tsp Dijon mustard 1 tsp minced fresh tarragon leaves ½ tsp salt 2 (6-oz) cans lump crabmeat, drained ½ cup diced celery ¼ cup diced red onions 1 cup coarsely chopped romaine lettuce Directions: • Place the mayo, lemon juice, mustard, tarragon and salt in a bowl. Stir well to combine. • Add the crabmeat, celery and onions. • Gently fold the ingredients together until well combined. • Serve the crab salad on a bed of romaine lettuce. Makes 2 servings; count each serving as 4 fats and 4 proteins. Recipe [...]

25 05, 2018

Fish Tacos with Lettuce Wraps

2018-06-04T14:34:05+00:00May 25th, 2018|Recipes|

Ingredients: 375g tilapia Salt 1 tbsp olive oil 1 avocado, finely chopped 4 sprigs cilantro, minced 1 C cherry tomatoes, chopped ½ jalapen~o, seeded and minced 2 tbsp lime juice 2 C shredded red cabbage Your choice of lettuce leaves Method: Season the tilapia with salt. Heat the oil in a large, non-stick pan over medium heat. Sauté the fish until lightly browned, about 2 minutes per side, then remove the fish from the pan. In a bowl, combine the avocado, cilantro, tomatoes, and jalapen~o with the lime juice and salt to taste. Put some red cabbage on a lettuce [...]

24 11, 2017

Tom Ka Plaa (Thai Coconut Fish Stew)

2018-06-04T14:34:08+00:00November 24th, 2017|Recipes|

Traditionally tom ka plaa is eaten as a soup, but here it has been made into a more substantial stew. Ingredients: 1 tbsp olive oil 3 shallots, chopped 1 ½ tbsp Thai red curry paste 1 ½ cups chicken broth 1 can (13.5oz) coconut milk ¼ tsp salt, plus more for the fish 1 lb white fish fillets, cut into 2 inch pieces ¼ cup fresh cilantro leaves, chopped 2 green onions, cut into ½ inch pieces Juice of 1 lime 2 cups zoodles (zucchini noodles) Method: Heat the oil in a skillet over medium heat. Add the shallots and [...]

25 08, 2017

Shrimp and Avocado Salad

2018-06-04T14:34:10+00:00August 25th, 2017|Recipes|

Ingredients: 2 lbs boiled or steamed shrimp 2 avocados 2 tablespoons diced red onion Salad leaves of choice For the dressing: ¼ cup extra virgin olive oil ¼ cup red wine vinegar ½ tsp garlic powder 1 teaspoon parsley, chopped 1 tsp Dijon mustard Salt and pepper to taste Method: Mix together dressing ingredients. Whisk until well combined. Serve over the shrimp, avocado and salad leaves. Makes 6 servings; count each serving as 4 proteins and 2 fats. Recipe courtesy of

13 04, 2017

Chesapeake Shrimp Salad

2018-06-04T14:34:13+00:00April 13th, 2017|Recipes|

Ingredients: ¼ Cup mayonnaise 1 tablespoon Old Bay seasoning ¾ pound cooked shrimp, cut into ½ inch pieces 8 celery stalks, finely chopped Salt and freshly ground pepper to taste 12 large romaine lettuce leaves, washed and dried Method: • Combine the mayonnaise and Old Bay seasoning in a medium sized mixing bowl. • Add the shrimp and celery, and season with salt and pepper to taste. • Mix well. • Serve on a bed of lettuce leaves. Makes 2 servings; count each serving as 2 fats and 4 proteins. Recipe courtesy of "Low-Carb meals in minutes” by Linda Gassenheimer

31 03, 2017

Tuna Salad in Lettuce Wrappers

2018-06-04T14:34:15+00:00March 31st, 2017|Recipes|

Ingredients 2 cans (6 ounces each) water-packed tuna, drained ¼ cup mayonnaise 1 teaspoon Dijon mustard 1 tablespoon lemon juice 2 tablespoons finely chopped red bell pepper or celery 2 teaspoons capers, drained (optional) 2 green onions, thinly sliced Salt and freshly ground pepper 8 large lettuce leaves, such as Boston or leaf Cooking Directions In a bowl, flake the tuna with a fork. Stir in the mayonnaise, mustard, and lemon juice. Stir in the bell pepper or celery, capers, green onions, salt and pepper. Arrange the lettuce on a work surface with the rib end closest to you and [...]

17 02, 2017

Almond Crusted Fish

2018-06-04T14:34:16+00:00February 17th, 2017|Recipes|

Ingredients: 4 fish fillets (about 4 ounces each) ? cup sliced almonds, coarsely chopped 2 tablespoons chopped fresh parsley ? teaspoon salt ? teaspoon paprika 2 teaspoons grated lemon zest 2 teaspoons fresh lemon juice Method: • Preheat the oven to 425F (220C). Line a baking pan with foil and lightly grease with oil. • Arrange the fish in a single layer in the pan. • In a small bowl, stir together the remaining ingredients, except the lemon juice. • Sprinkle over the top of the fish. Using the back of a spoon, gently press the mixture so it adheres [...]

30 09, 2016

Tuna Tomato Zoodle Bake

2018-06-04T14:34:19+00:00September 30th, 2016|Recipes|

Ingredients: 4 medium zucchini, noodled 1 onion, diced 1 4oz can tomato paste 1 cup cream 1 can tuna, drained 1 tsp thyme ½ cup shredded cheddar cheese Salt and pepper to taste Method: Preheat the oven to 350F. Sauté the onions over a medium heat until soft, about 5 minutes. Add the tuna, cream, tomato paste, thyme, salt and pepper and stir until warm and blended. Put the zoodles into an 8” by 8” baking dish and pour the sauce over the top. Top with shredded cheese and bake for 20 minutes, then broil for about 2 minutes at [...]

30 06, 2016

Fish Taco Lettuce Wraps with Mango Salsa

2018-06-04T14:34:20+00:00June 30th, 2016|Recipes|

Ingredients: 1 head butter or romaine lettuce 2 (4-6 ounce) salmon fillets (you could also use white fish for this recipe if desired) Olive or avocado oil Salt Mango Salsa: 1 mango, peeled and diced ¼ cup minced red onion ¼ cup chopped cilantro 2 Tablespoons fresh lime juice 1 Teaspoon minced serrano or jalapeno 1 Teaspoon salt, or to taste Avocado Coconut Cream: 1 ripe avocado, peeled and pitted ½ cup coconut milk, from the can 1 Tablespoon fresh lime juice 1 Teaspoon salt, or to taste Instructions: • Mix together all the ingredients for the mango salsa and [...]

8 04, 2016

Mediterranean Tuna Salad Wraps

2018-06-04T14:34:21+00:00April 8th, 2016|Recipes|

Here is an easy breadless sandwich using large lettuce leaves as the ‘bread'. For variety, substitute canned salmon for the tuna, use green rather than kalamata olives, add sliced avocado, or add some sprouts. Ingredients: 2 tablespoons mayonnaise 2 tablespoons olive oil 1 tablespoon lemon juice 1 teaspoon Dijon mustard 2 cans (6 ounces each) water-packed tuna, drained 1 tomato, seeded and chopped 2 tablespoons chopped Kalamata olives 2 scallions, thinly sliced 8 large lettuce leaves, such as Boston or Romaine Method: • In a medium bowl, combine the mayonnaise, oil, lemon juice, and mustard. • Stir in the tuna, [...]

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