Vegetarian

22 11, 2020

Personal Zucchini Frittata

2020-11-22T14:12:57-05:00November 22nd, 2020|Recipes|

This frittata is delicious as a quick breakfast or lunch.  Serve with basil pesto or salsa on the side, and a green salad! Ingredients: 1 tbsp olive oil ½ C chopped onion 1 small zucchini, thinly sliced 3 eggs, beaten and seasoned with salt and pepper as desired ¼ C feta cheese 1 tbsp pitted olives Directions: Heat the oil in a small frying pan or omelet pan. Cook the onion and zucchini on a medium heat for 10 minutes, until the vegetables are starting to soften. Pour over the eggs, and then crumble the feta cheese into the egg [...]

13 11, 2020

Cheesy Cauliflower Biscuits

2020-11-13T13:01:48-05:00November 13th, 2020|Recipes|

Ingredients: 1 cauliflower head, leaves removed 3 garlic cloves, minced ⅓ cup plain Greek yogurt ½ cup cheddar cheese, shredded 2 eggs 2 egg whites 1 teaspoon kosher salt ½ teaspoon black pepper   Directions: Step 1: Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy. Step 2: Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Greek yogurt, salt and pepper and mix together. In a separate bowl, beat egg [...]

8 10, 2020

Parmesan Roasted Cauliflower Rice

2020-10-08T15:36:26-04:00October 8th, 2020|Recipes|

Parmesan Roasted Cauliflower Rice This delicious, savoury cauliflower rice is a great low-carb side dish for Thanksgiving dinner.  It can also be used as a base for any protein/veggies of your choice! Ingredients 4 cups riced cauliflower (either from food processor or bagged; if frozen, allow for more cooking time) 5 cups shredded parmesan cheese 2 tbsp olive oil 1 teaspoon dried herbs of choice (i.e. rosemary, thyme, basil, Italian, any combination) Directions Preheat oven to 425-F. On a large baking sheet lined with parchment paper (or silicone sheet), combine all ingredients except ½ cup of the parmesan. Mix to [...]

14 08, 2020

Cauliflower Muffins

2020-08-14T13:58:38-04:00August 14th, 2020|Recipes|

These easy cauliflower muffins are delicious as a side-dish, snack or appetizer!  Thanks to L for sending us this great recipe. Ingredients 2 cups riced cauliflower (use food processor, cheese grater, or bag of frozen/fresh riced cauliflower) 1/4 cup onion diced 1 cup shredded cheddar cheese (or any cheese you like) 1 teaspoon Italian seasoning 1/4 teaspoon salt, optional 1 large or extra-large egg, lightly beaten Directions Preheat oven to 350 °F. Mix cauliflower rice, diced onion, shredded cheese and Italian seasoning in a large bowl. Stir egg into cauliflower mixture. Scoop mixture into mini or regular muffin tins coated to prevent sticking. The yield [...]

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. [...]

19 07, 2020

Low Carb Flatbreads

2020-07-19T09:51:57-04:00July 19th, 2020|Recipes|

These low-carb, vegan flatbreads come together easily to form flexible sandwich wraps, tortillas or mini pizza crusts! Ingredients 2 tbsp whole psyllium husk 1/2 cup coconut flour (fine, no lumps - sifting helps) 1 tablespoon extra virgin olive oil 1 cup lukewarm water 1/4 tsp baking soda 1/4 tsp salt - optional For cooking - use appx 1 tbsp extra virgin olive oil for pan (or any other oil of preference) Directions In a medium mixing bowl, combine the psyllium husk and coconut flour (make sure there are no lumps in the coconut flour before measuring). Add in the lukewarm [...]

3 07, 2020

Avocado Chimichurri on Portobello Steaks

2020-07-03T12:21:39-04:00July 3rd, 2020|Recipes|

Portobello mushrooms have quite a bit of protein in them, so this makes for a fantastic low-carb, vegetarian or vegan meal for the barbecue!  The Chimichurri sauce would be delicious on grilled steak or chicken, as well. Recipe courtesy of www.dietdoctor.com.  Portobello steaks 4 portobello mushrooms 2 tbsp olive oil 2 tsp sea salt 1 tsp pepper Avocado chimichurri 1 fresh jalapeño 2 garlic cloves 1 shallot 1 avocado 1 lemon or lime, juiced 2 tbsp fresh parsley ½ tsp sea salt ½ tsp pepper 4 tbsp olive oil Instructions Preheat the grill on medium-low heat with the lid down. Clean the portobello mushrooms and remove the stems. Brush with olive oil on both sides, [...]

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 [...]

29 05, 2020

Crispy Zucchini Fries

2020-05-29T09:50:07-04:00May 29th, 2020|Uncategorized|

These delicious crispy fries are a great substitute for the potato version!  One of our clients passed this along, and said it turned out great.  Original recipe from: www.wholesomeyum.com.  Ingredients 2 medium zucchini ¾ cup grated parmesan cheese (or if you have the pre-grated, shake-bottle parmesan, that’s fine too!) 1 large egg ¼ tsp garlic powder (or garlic salt) ¼ tsp black pepper Directions Preheat oven to 425 degrees F (218 degrees C). Line a baking sheet with parchment paper. If you don’t have parchment paper, grease the pan so the fries don’t stick. Cut each zucchini in half lengthwise [...]

3 04, 2020

Roma Tomatoes Parmesan

2020-04-03T15:42:27-04:00April 3rd, 2020|Recipes|

These roasted tomatoes are delicious as an appetizer or side dish. As the weather improves, try making them on the BBQ!  Thanks to one of our patients for passing this recipe along from the Produce Depot flyer. Ingredients: 12 ripe Roma tomatoes 2/3 cup freshly grated Parmesan cheese Salt and pepper, to taste 2 tablespoons fresh basil, finely chopped ¾ cup fresh chives, chopped ¼ cup extra virgin olive oil Instructions: Preheat oven to broil.  Choose a dozen firm, red, ripe Roma tomatoes. Wash them well. Cut each tomato in half lengthwise and place on a baking sheet with cut [...]

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