25 10, 2021

Low Carb Cauliflower Leek Soup

2021-10-25T15:29:00-04:00October 25th, 2021|Recipes|

A simple yet tasty alternative to potato leek soup. Great for those watching their carbs or calories, or just looking for a different vegetarian soup. Ingredients: 2 tablespoons olive oil 3 tablespoons butter 3 leeks, cut into 1 inch pieces 1 large head cauliflower, chopped 3 cloves garlic, finely chopped 8 cups vegetable broth salt and freshly ground black pepper to taste 1 cup heavy cream (Optional) Directions: Heat the olive oil and butter in a large pot over medium heat, and saute the leeks, cauliflower, and garlic for about 10 minutes. Stir in the vegetable broth, and bring the [...]

16 07, 2021

Pineapple Chicken Salad

2021-07-16T11:55:26-04:00July 16th, 2021|Recipes|

This deliciously fresh summer salad is great with grilled chicken, but you could also use grilled fish, tofu or steak as a protein topping.  This salad is dairy-free, and would be vegan if using a plant-based protein.   Ingredients: 2 skinless, boneless chicken breasts, grilled or baked 3 cups leaf lettuce, chopped (any variety) 1/2 cup cucumber, chopped ⅓ cup red onion, thinly sliced 1/2 cup pineapple chunks, fresh or canned 1/4 cup cilantro ⅓ cup pineapple dressing (recipe below) Directions: In a large salad bowl, combine lettuce, cucumber, red onion, pineapple, and cilantro. Pour pineapple dressing over salad and toss [...]

23 04, 2021

Greek Power Bowls

2021-04-23T12:50:05-04:00April 23rd, 2021|Recipes|

These protein-packed bowls are a wonderful make-ahead dinner or lunch!   Ingredients for Power Bowl 1 cup chopped Lettuce (any kind) 1/2 cup cooked chicken - you could use any chopped chicken you like (Greek Chicken recipe below - great flavour - could also use tofu, chickpeas, beef, etc. instead of chicken for protein) 1/3 cup Tomatoes, sliced or chopped (any type) 1/4 cup Olives 1/3 cup Cucumbers, thinly sliced 1/3 cup Red Bell Peppers, sliced or chopped 2 Prosciutto slices (optional) 2 tablespoons Feta 1 tablespoon Tazitki 1 tablespoon Hummus Directions for Power Bowl: In a large bowl add the [...]

21 10, 2020

Chicken Zoodle Soup

2020-10-21T18:18:07-04:00October 21st, 2020|Recipes|

This delicious low-carb version of comforting chicken noodle soup will keep you warm as we head into cooler weather! Ingredients 2 tablespoons avocado oil or olive oil 1 cup onion 3 cloves minced garlic 1/2 cup carrots (diced) 8 cups chicken broth 2 cups kale (stems removed, chopped) 2 tbsp rosemary 8 ounces spiralized zucchini noodles (or konjac noodles i.e. NuPasta) 1 teaspoon salt 1/2 teaspoon pepper 2 cups cooked chicken chopped or shredded 2 tbsp lemon juice Instructions Heat oil over medium heat in a large Dutch oven. Add onion, garlic and carrots and stir until veggies are softened, but not browned. Pour in broth, add kale and rosemary and bring to a boil. Reduce heat to low then add the zucchini noodles, salt and pepper. [...]

18 09, 2020

Broccoli Apple Salad

2020-09-18T14:10:01-04:00September 18th, 2020|Recipes|

This crunchy, creamy salad is a delicious mix of savoury and sweet flavours. Perfect as a side dish or base for a meal! Salad 4 cups broccoli florets 3/4 cup apples, chopped 1/3 cup red onion, diced 1/3 cup carrots, julienned 4 slices cooked bacon, chopped optional: 4 tbsp dried cranberries Dressing 3/4 cup full fat coconut milk 2 tbsp avocado oil (or olive oil) 2 tbsp lemon juice 1/2 tsp salt Instructions: Mix all dressing ingredients in a jar or small mixing bowl. Set aside. Place broccoli, apple, onion, carrots, and bacon (plus optional dried cranberries, if using) in [...]

31 07, 2020

Roasted Tomato Salad

2020-07-31T13:47:51-04:00July 31st, 2020|Recipes|

Cherry tomatoes are delicious this time of year!  Roasting them, especially in a grill basket on the barbecue, creates a fantastic flavour.  This summer salad is a delicious side-dish, or could be topped with feta and chicken for a higher-protein meal! Ingredients 3 tbsp olive oil 1 lb cherry tomatoes 1 tsp sea salt ½ tsp ground black pepper ½ cup finely chopped scallions 1 tbsp red wine vinegar Instructions Brush the tomatoes with oil and sprinkle with spices. Cook on the grill on medium-high heat, using a metal vegetable basket. Turn/toss the tomatoes a few times, for about 15 minutes until they have browned slightly. [...]

29 06, 2020

Creamy Dill Cucumber Salad

2020-06-29T22:02:26-04:00June 29th, 2020|Recipes|

This is a delicious, easy, make-ahead salad to serve as a side at a barbecue or use as a base for your favourite protein! Ingredients: 1 or 2 large English cucumbers 2 tablespoons extra-virgin olive oil 3 tablespoons apple cider vinegar 1 tablespoon Greek yogurt(or mayonnaise) 1 clove garlic, finely minced or crushed 1 tablespoon minced fresh dill, plus additional for garnish 2 tablespoons red onion, sliced Salt and freshly ground black pepper, to taste Directions: Peel and thinly slice the cucumber and arrange with the sliced red onion in a large, shallow dish or salad bowl. In a jar, combine olive oil, apple cider vinegar, Greek yogurt [...]

6 03, 2020

Instant Pot Cabbage soup with Ground Beef

2020-03-06T07:38:59-05:00March 6th, 2020|Recipes|

Ingredients: 1 tbsp olive oil 1 large onion, chopped 1 lb ground beef 1 tsp sea salt ¼ tsp black pepper 1 lb shredded coleslaw mix 1 15-oz can diced tomatoes (with liquid) 6 cups beef bone broth (or any broth - beef, chicken, or vegetable) 1 tbsp Italian seasoning ½ tsp garlic powder (or more if you love garlic) 2 medium bay leaves (optional) Instructions: • Press the Sauté button on the Instant Pot. Add the oil and chopped onions. Cook for about 10-15 minutes, stirring occasionally, until onions start to brown. • Add ground beef to the Instant [...]

28 02, 2020

Reuben Chopped Salad

2020-02-28T07:47:12-05:00February 28th, 2020|Recipes|

1 large head romaine lettuce, shredded ½ lb deli style corned beef, thinly sliced 1 cup Swiss cheese, shredded 1 cup sauerkraut 2 tbsp caraway seeds 2 tbsp chives, chopped Russian Dressing: ½ cup mayonnaise ¼ cup ketchup 1 tbsp spicy mustard ½ tbsp Worcestershire sauce ½ tbsp fresh parsley, chopped ½ tbsp fresh chives, chopped ½ tsp fresh dill, chopped • Divide chopped romaine evenly between four plates. • In a large bowl, combine corned beef, Swiss cheese and sauerkraut. • Divide mixture among the four plates of lettuce. • Sprinkle caraway seeds and chives over top of each [...]

7 02, 2020

Roasted Red Pepper and Tomato Soup

2020-02-07T07:33:23-05:00February 7th, 2020|Recipes|

Ingredients: 3 sweet red peppers, quartered 3 tomatoes, halved lengthwise 5 large cloves garlic, peeled 1 large onion, cut in thick wedges 2 tbsp olive oil 1/2 tsp each salt, dried thyme, rosemary and basil leaves 1/4 tsp pepper 3 cups (750 mL) chicken or vegetable broth 2 tbsp balsamic vinegar Sour cream and fresh basil leaves Preparation: • Place peppers and tomatoes, cut side up, on large foil-lined baking sheet; add garlic and onion. • In small bowl, combine oil, salt, thyme, rosemary, basil and pepper; brush over vegetables. • Roast on bottom rack of 450°F (230°C) oven for [...]

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