Recipes

Family Favourite Shepherd’s Pie

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Shepherd’s pie is an easy no-fail dish that can be made ahead of time.  Use whatever vegetables you have on hand and top with mashed potatoes or mashed sweet potatoes.  For a vegetarian version, substitute the ground beef with bulgur wheat.

Ingredients:

  • 1 lb grass fed lean ground beef
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • about 4 cups of your favourite vegetables — I used rainbow carrots, peas and corn
  • 5 1/2 oz can organic tomato paste + 2 cans water (I like to use tomato paste rather than tomato sauce to avoid extra sodium)
  • 1 teaspoon dried thyme
  • 2 teaspoons worcestershire sauce
  • freshly ground pepper
  • paprika (optional)
  • mashed potatoes or mashed sweet potatoes for topping

Method:

  1. In skillet over medium heat, cook beef, stirring to break up meat, until brown; pour off fat.  For a vegetarian version, use 3 parts water to 1 part bulgur wheat.  Bring water to a boil; add bulgur, boil for 7 minutes, stirring occasionally. Remove from heat, cover; let stand for 5 minutes, drain excess water.  Transfer to a skillet.
  2. Add onions, garlic and vegetables.  Cook until tender.
  3. Add tomato paste, water, thyme, Worcestershire sauce and pepper to taste.
  4. Simmer for 5 minutes, stirring up any brown bits on bottom of pan.
  5. Spoon mixture into a casserole dish and spread mashed potatoes evenly on top. Sprinkle with paprika if desired.
  6. Bake at 375F for about 35 minutes or until heated through.  This dish can be made ahead of time and refrigerated.  It also freezes well.  Freeze before baking.  Defrost in the fridge over night and bake at 375F for about 45 minutes, or until heated through.
  7. Makes 6 servings.  Enjoy!

Bulgur wheat’s greatest claim to fame is tabbouleh salad, but it’s also a terrific substitute for ground beef. When cooked in shepherd’s pie, for example, its texture becomes very similar to ground beef, but offers more fiber and far less fat. Bulgur is available in several granulation sizes. The finer the grind, the less time is required for cooking the bulgur. A fine-ground bulgur will soften in about seven minutes, while a medium grind bulgur will be ready to eat in around 15 minutes. For shepherd’s pie, I prefer a medium grind.

Quinoa Curry

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Quinoa is a high-protein, non-gluten grain.  It combines really well with the warming spices of curry and chili to make this delicious dish.

Ingredients:

2 cups quinoa
4 cups water

1 tbsp coconut oil

1 onion
4 cloves garlic (medium size)
40 mm / 1.5 inches ginger root, grated

1 diced pepper (yellow, green, or red)
8 fresh tomatoes diced, OR 1 28 oz can organic tomatoes, diced
1 zucchini, diced

1/2 tbsp chili powder
1 1/2 tsp curry powder
1/4 tsp sea salt or to taste

1 can coconut milk

Method:

1. Rinse quinoa under cold water and drain

2. Add quinoa and water to a medium-sized pot and bring to a boil

3. Reduce heat and simmer until water has been absorbed (around 15 minutes)

4. In a separate large pan heat coconut oil

5. Add garlic, onion, and ginger and sauté until onions are slightly soft (a few minutes)

6. Add diced peppers, tomatoes, zucchini, chili powder, curry powder and sea salt

7. Simmer on medium heat for several minutes (until peppers are a little soft)

8. Add coconut milk and simmer for one or two more minutes

9. Stir in cooked quinoa

Makes approximately 4 cups

Thanks to holistic nutritionist Paul Demeda of Healthy by Knowing for this great recipe.

www.healthybyknowing.com 

 

Blueberry Muffins

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Wild blueberries are bursting with flavour and filled with nutrients.  These blueberry muffins are gluten free, nut free and refined sugar free.

Ingredients:
1 cup GF rolled oats (not instant)
1 cup of your favourite gluten free flour
1 tablespoon ground flax seed
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon sea salt
3-4 ripe bananas, mashed
1/4 cup coconut oil, melted
1/4 cup maple syrup
1/4 cup freshly squeezed orange juice
1 teaspoon vanilla extract
1 cup blueberries

Method:
1. Preheat oven to 375F and combine oats, flour, flax seed, baking soda, baking powder and salt in a large bowl.
2. Combine bananas, coconut oil, maple syrup and orange juice in a separate bowl.
3. Add wet ingredients to dry ingredients and gently combine.
4. Fold in blueberries.
5. Fill paper lined muffin tins 2/3 full and bake for 20 minutes.

Makes 12 muffins.

Peach Cobbler

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This peach cobbler is so healthy, you can eat it for breakfast, but it tastes so delicious you may want to serve it for dessert.

Ingredients:

1 cup rolled oats
1/2 cup cooked quinoa
1/2 cup quinoa flour or almond flour
1/2 cup coarsely chopped walnuts
1/2 cup coconut oil, melted
1/4 cup ground flax
1 teaspoon vanilla
1/4 cup pure maple syrup
1/4 cup almond milk
1/4 teaspoon cinnamon
4 cups freshly peeled and sliced peaches

Method:

1. Preheat oven to 375 degrees and grease a casserole dish with coconut oil.
2. Combine all ingredients, except the peaches, in a large mixing bowl.
3. Pour the peaches into your baking dish, then spread the quinoa/oat mixture evenly over the top.
4. Bake for 35 – 40 minutes or until lightly browned/crispy on the top.
5. Serve warm with a dollop of Greek yogurt or coconut yogurt.

Serves 6-8

Blueberry Cobbler

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This blueberry cobbler is so healthy, you may want to enjoy it for breakfast!

Ingredients:

1 cup rolled oats
1/2 cup cooked quinoa
1/2 cup quinoa flour or almond flour 
1/2 cup coarsely chopped walnuts
1/2 cup coconut oil, melted
1/4 cup ground flax
1 teaspoon vanilla
1/4 cup pure maple syrup
1/4 cup almond milk
1/4 teaspoon cinnamon
4 cups blueberries

Method:

1. Preheat oven to 375 degrees and grease a casserole dish with coconut oil.
2. Combine all ingredients, except the berries, in a large mixing bowl.
3. Pour the berries into your baking dish, then spread the quinoa/oat mixture evenly over the top.
4. Bake for 35 – 40 minutes or until lightly browned/crispy on the top.
5. Serve warm with a dollop of Greek yogurt or coconut yogurt.

Serves 6-8

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Curly Sweet Potato Fries

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Sweet potatoes are an incredibly nutritious food, high in fiber and packed with antioxidants like beta carotene and vitamins A and C.  They are also rich in B vitamins and the minerals manganese and potassium.  These curly sweet potato fries are nutritious and deliciously fun.

Seasoning Mix:
In a bowl combine:
1 tsp sea salt
2 tsp paprika
1/4 tsp cayenne pepper
1/8 tsp garlic powder
1/8 tsp onion powder

Directions:

Preheat oven to 425F

Put 2 medium sized sweet potatoes through a spiralizer.

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Place spiral potatoes on a clay baking sheet or on a regular baking sheet lined with foil or parchment paper.  Gently toss with a small amount of olive oil.  Use just enough oil to give them a light coating.  Too much oil will make the fries soggy.  Sprinkle the seasoning mix over the sweet potatoes and gently toss.  

Bake 15-20 minutes in your preheated 425F oven.  Turn over and bake for an additional 15-20 minutes or until they are crispy.

Enjoy!

Recipe for seasoning mix from www.cleanfoodcrush.com  

Strawberry Banana Pancakes

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One of my favourite things about summer is fresh Ontario strawberries and eating breakfast on the patio.  These easy blender pancakes whip up so quickly, you don’t need to save them for a decadent weekend brunch.

Ingredients:

2 cups gluten free oats

1 cup almond milk

1 banana (plus extra for topping if desired)

1 cup sliced strawberries (plus extra for topping if desired)

1/4 teaspoon sea salt

1/2 teaspoon pure vanilla extract

1 1/2 teaspoons baking powder

1 large egg

coconut oil for cooking

Method:

Preheat griddle to medium heat.  Combine all ingredients except for egg and coconut oil into a high speed blender or food processor.  

blender pancakes

Blend well.  Add in egg and blend to combine.  Depending on the freshness of your banana and strawberries, you may need to add more oatmeal to thicken the batter or add more almond milk if the batter is too thick.  

Once a desired consistency has been obtained, melt a bit of coconut oil onto your preheated griddle.  You may need to add more coconut oil as you go along.  Pour about 1/4 cup of batter for each pancake.  Cook for 2-3 minutes or until underside is golden brown.  Flip and continue cooking 2-3 minutes or until cooked through.  Top with sliced strawberries, bananas and pure maple syrup.

Enjoy!

Rawlicious Zucchini Pasta with Spinach Pesto

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It was too hot to turn on the oven today, which meant it was the perfect day to make this rawlicious zucchini pasta.  Full of fiber, nutrients and healthy fats, this “pasta” was a cinch to make.

Ingredients:

2 zucchini, ends trimmed (I used 1 green and 1 yellow)

3 cups spinach

2 cloves garlic

1/2 cup pumpkin seeds

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

hemp seeds to garnish (optional)

Method:

Use a spiralizer to turn zucchini into noodles, or use a vegetable peeler to slice zucchini into ribbons.  Place zucchini noodles in a large bowl.

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For the pesto, in a food processor, consume spinach, garlic, pumpkin seeds, olive oil and sea salt.  Process to desired consistency, adding more oil if needed.  Add pesto to the zucchini noodles and stir well.

Sprinkle with hemp seeds if desired and enjoy as an entree or a salad.

Serves 2.

Recipe from Joyous Health: Eat and Live Well Without Dieting by Joy McCarthy.

 

 

Strawberry Banana Oatmeal Smoothie

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Ingredients:

14 frozen strawberries

1 banana, broken into chunks

1/2 cup rolled oats

1/2 teaspoon vanilla extract 


2 tablespoons of chia seeds


2 tablespoons of Hemp Protein (I used Manitoba Harvest mixed berry flavour)


1 cup almond milk 


Method:

Blend all ingredients until smooth and creamy. Add water or extra almond milk to reach desired consistency. Serve immediately and enjoy cold! Cheers:)

Energy Booster Balls

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If you like pecan pie, you are going to enjoy these high energy snacks. Pecans are naturally high in protein and vitamin E. Medjool dates are a natural energy booster and a rich source of potassium.  I love taking these along on long bike rides.  They’re so much tastier and healthier than gels or commercially prepared protein bars.  In the summer, I freeze them so they stay nice and chilled while out on the road.

Ingredients:
2 cups pecans
16 Medjool dates, pitted
1 teaspoon vanilla extract

Method:
Combine all ingredients in a food processor and pulse to combine well. Roll into 1 inch balls and chill. Makes about 24 balls.

Enjoy!

Recipe modified from http://thehealthyfamilyandhome.com

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