Soups and Salads

11 01, 2019

Creamy Wild Mushroom Soup

2019-01-11T08:03:08-04:00January 11th, 2019|Recipes|

Ingredients: 2 tbsp butter 675g mixed wild mushrooms, tough stems removed, chopped 2 tsp fresh rosemary, chopped 5 cloves garlic, minced 2 C vegetable broth 2 C water ¼ C mascarpone cheese 1 tbsp lemon juice ½ tsp each salt and pepper Pinch of nutmeg Method: • In a large heavy-bottomed saucepan, melt butter over medium heat; cook mushrooms and rosemary, stirring occasionally until mushrooms are tender and starting to brown, and almost no liquid remains, about 10 minutes. • Add garlic, cook, stirring, until fragrant, about 1 minute. Stir in broth and water; bring to the boil. • Reduce [...]

21 12, 2018

Bone Broth

2018-12-21T07:25:02-04:00December 21st, 2018|Recipes|

Bone broth is an incredibly healthy and inexpensive addition to any diet, and the homemade versions beat store-bought broth in both taste and nutrition. Broth (or technically, stock) is a mineral-rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices. Broth is an excellent source of minerals and is known to boost the immune system and improve digestion. Its high calcium, magnesium, and phosphorus content make it great for bone and tooth health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. It can be made from the bones of [...]

26 10, 2018

Baked ‘Potato’ Soup

2018-10-26T08:16:35-04:00October 26th, 2018|Recipes|

Ingredients: 3 bacon strips, diced ½ small onion, chopped 1 clove garlic, minced 1 tsp salt 1 tsp dried basil ½ tsp pepper 3 cups chicken broth 3 cups cauliflower, chopped 2 ounces cream cheese ½ tsp hot sauce Method: • In a large saucepan, cook bacon until crisp. • Set bacon aside and reserve 1 tablespoon drippings. . • Sauté onion and garlic in the drippings until tender. • In another pot, bring the chicken broth to a boil and place cauliflower in the pot. • Boil for 6 minutes or until very tender. • Stir in salt, basil [...]

21 09, 2018

Broccoli Cheddar Soup

2018-09-21T08:04:55-04:00September 21st, 2018|Recipes|

This tasty soup would be a perfect lunch on a rainy day! Ingredients: ½ C chopped onion 1 – 2 cloves minced garlic 2 tsp olive oil 3 heads broccoli, chopped 1 C cheddar cheese ½ C milk 6 – 7 C chicken broth Salt and pepper Method: Heat pot to medium and sauté onions and garlic in the olive oil until translucent. Add chicken broth and broccoli, cover and bring to a boil. Lower the heat to simmer for 10 minutes or until the broccoli is soft. Using a hand blender, blend broccoli to a fine texture. Add cheese [...]

31 08, 2018

Simple Crab Salad

2018-08-31T07:25:36-04:00August 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 [...]

6 07, 2018

Cranberry Walnut Chicken Salad

2018-07-06T07:50:43-04:00July 6th, 2018|Recipes|

Ingredients: 4 cooked chicken breasts 2 stalks celery, chopped ½ cup unsweetened dried cranberries ½ cup walnuts, chopped 2 avocados 2 tablespoons lemon juice Salt and pepper Instructions: Dice up cooked chicken breast. Mix together chicken, celery, cranberries, and walnuts in a large bowl. In separate small bowl, mash avocados with lemon juice. Stir avocado mixture into chicken mix. Season with salt and pepper to taste. Serve on your favourite salad mix, or in lettuce leaves as a wrap. Makes 8 lunch sized servings; count each serving as 2 proteins, 1 fruit and 2 fats. Recipe courtesy of

15 06, 2018

Broccoli Salad

2018-06-15T07:18:45-04:00June 15th, 2018|Recipes|

Ingredients Salad: 3 cups small broccoli florets ½ cup chopped red onion ¼ cup sunflower seeds ¼ cup raisins ½ cup feta cheese, crumbled Dressing: ½ cup plain yogurt ¼ cup mayonnaise 1 tbsp. lemon juice Salt and pepper Instructions • In a salad bowl, combine the broccoli, onion, sunflower seeds, raisins, and cheese. • In a measuring cup stir together the yogurt, mayonnaise and lemon juice. • Pour over the salad and mix until combined. Season with salt and pepper to taste. • Cover and refrigerate for 2 hours or up to 2 days. Makes 6 servings; count each [...]

1 06, 2018

Taco Salad

2018-06-06T18:43:23-04:00June 1st, 2018|Recipes|

  Enjoy the taste of tacos in an easy to make low carb taco salad! INGREDIENTS TACO SEASONED GROUND BEEF: 1 pound ground beef 1 small onion, diced 3 cloves garlic, minced 1 tablespoon chili powder 1 teaspoon cumin ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 teaspoons sea salt 1 teaspoon black pepper SALAD: 4 big handfuls spring mix 2 medium tomatoes 2 medium avocados 4 ounces cheddar cheese shredded OPTIONAL TOPPINGS: Salsa Sour cream Parmesan crisps homemade or store bought     INSTRUCTIONS In large skillet, brown ground beef with onion and garlic. Drain off any [...]

11 05, 2018

Chunky Gazpacho Soup

2018-06-04T14:34:06-04:00May 11th, 2018|Recipes|

This delicious soup comes from Spain and is traditionally served cold, perfect for lunch on a warm summer's day. Ingredients: ½ cup each green and red bell peppers, finely chopped ½ cup shallot, finely chopped 3 garlic cloves, finely chopped ½ cup cucumber, peeled and finely chopped 2 tbsp scallions, finely chopped 6 tomatoes, peeled, seeded and diced 3 cups tomato juice ¼ cup red wine vinegar 2 tbsp extra virgin olive oil 2 tbsp fresh dill, chopped 1 ½ tbsp balsamic vinegar 1 tsp salt Method: • In a large bowl combine bell peppers, shallot, garlic, cucumbers, scallions, tomatoes, [...]

4 05, 2018

Reuben Chopped Salad

2018-06-04T14:34:06-04:00May 4th, 2018|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 [...]

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