Soups and Salads

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 [...]

10 01, 2020

Broccoli Cheddar Soup

2020-01-15T15:25:16-05:00January 10th, 2020|Recipes|

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 and milk and continue blending. Add salt and pepper to taste. Makes [...]

20 12, 2019

Crunchy Turkey Salad

2019-12-20T07:31:33-05:00December 20th, 2019|Recipes|

This is a delicious way to prepare your holiday leftovers! Ingredients • ¼ cup salad dressing (i.e. Italian, ranch, etc.) • ¼ cup finely chopped green onions • ¼ cup finely chopped celery • ¼ cup grated carrot • 2 tbsp dried cranberries • 2 cups chopped cooked turkey Directions 1) Mix dressing, vegetables and cranberries in large bowl. 2) Add turkey; mix lightly. Cover. Refrigerate at least 30 min. or until ready to serve. Makes 4 servings. Count each serving as 1 fat, 1 ½ protein and 1/2 fruit.

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 [...]

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