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Chickpea Quinoa Salad

4/30/2018

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Chickpea Quinoa Salad

Prep Time: 15 Min

*Recipe calls for cooked quinoa, add approximately 15 minutes to your time for cooking.

In a large mixing bowl, add all of the ingredients and toss to combine. Taste and adjust salt if desired.

Serve immediately or refrigerate until needed. Salad is delicious cold or even better at room temperature!

ENJOY!

Grocery List

540ml can Salt Free Chickpeas, drained & rinsed
1 C cooked Quinoa
1 Red Onion, diced
½ English Cucumber, seeded & diced
2 stalks Celery, diced
1 Clove Garlic, crushed & pressed / minced
Handful Fresh Parsley, chopped
¼ Tsp. Dried Basil
½ Tsp. Italian Seasoning
¼ Tsp. Red Pepper Flakes
¼ Tsp. Dried Chives
½ Tsp. Sea Salt
Splash White Wine Vinegar
Splash Red Wine Vinegar
½ Lemon, juiced
¼ C EVOO

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Tex Mex Potato Salad with Chili Lime Vinaigrette

4/25/2018

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Tex Mex Potato Salad Salad with Chili Lime Vinaigrette

Prep Time: 15 Min

Cook Time: 15 - 20 Min

Fill a large pot with the potatoes and cold water and set it onto the stove at medium high heat. Once boiled, cook 15 – 20 minutes until potatoes are fork tender. Drain and set into a large bowl filled with cold water. Repeat if potatoes are still too warm.

*Continue while the potatoes boil.

In a small bowl, combine all of the ingredients for the vinaigrette and whisk until combined. Set aside.

Add all of the veggies & beans to a large mixing bowl. When potatoes have cooled, quarter them and add them to the bowl with the veggies. Toss first, add the vinaigrette, and toss again until fully combined.

Enjoy right away or refrigerate until needed.

Grocery List

680g Bag Mini Red Potatoes
1 Red Onion, diced
1 Bell Pepper, diced
½ Jalapeno, seeded and diced
1 C Black Beans
1 C Fresh / Frozen Corn (thawed if frozen)
Handful Fresh Cilantro, chopped
Handful Fresh Parsley, chopped

VINAIGRETTE

1/3 C EVOO
1 Lime, juiced & zested
1 Tbsp. White Wine Vinegar
1 Tsp. Chili Powder
1 Tsp. Cumin
½ Tsp. Dried Oregano
2 cloves Garlic, crushed and minced / pressed
1 Tsp. Sea Salt

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Rainbow Pasta

4/23/2018

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Rainbow Pasta

Prep Time: 20 Min

Cook Time: 25 Min

Fill a large pot with cold water and set it to medium high. Cover and bring to a boil. Once boiled, season liberally with sea salt.

Meanwhile, in a large frying pan, add the EVOO and set to just below medium heat. Once heated, add the garlic and pepper flakes. Stir and cook 1 minute or until fragrant.

Stir in the red onions, season with sea salt & pepper, and cook 5 or so minutes until onions have cooked down. Next up, add the sliced cauliflower, fresh thyme, and 2 Tbsp. veg stock, along with another good pinch of sea salt & pepper. Continue to cook 4 more minutes before adding the zucchini and another good pinch of salt / pepper. Continue cooking two to 3 - 5 minutes.

Grocery List

400g Pasta of Choice

**I used a Large, flat, multi-coloured noodle found at a specialty shop. Any larger noodle will work for this recipe.

3 Tbsp. EVOO
2 cloves Garlic, crushed & minced / pressed
½ Tsp. Red Pepper Flakes
1 Red Onion, diced
½ Head Cauliflower, sliced thinly (I used the second lowest setting of a mandolin)
1 Zucchini, halved lengthwise and sliced
5 sprigs Fresh Thyme
¾ C Parsley chopped
1 Large Fresh Sage Leaf, sliced thinly
2 Tbsp. Fresh Basil, sliced thinly
6 Tbsp. Low Sodium Vegetable Stock
¼ C Unsalted Butter
Sea Salt / Pepper
Grated Parm - Garnish

Add your pasta to the boiling water and boil to al dente according to package directions. Should pasta finish before sauce is completed, strain directly into a mixing bowl reserving a little pasta water as well.

Add the medley tomatoes and remaining veg stock to the frying pan as well as another pinch salt / pepper. Stir, cover, and cook 3 minutes.

Remove cover and add the butter, parsley, basil, and sage. Once butter has melted, add the pasta directly into the frying pan. Stir to coat and add pasta water if needed to bind the sauce. Taste and adjust salt to taste.

For service, enjoy a few scoops of the pasta and garnish with a sprinkling of grated parmesan. ENJOY!

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Pesto Roasted Asparagus with Toasted Hemp Hearts and Breadcrumbs

4/18/2018

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Pesto Roasted Asparagus with a Toasted Hemp Heart & Breadcrumb topping

Prep Time: 10 Min

Cook Time: 10 Min

Preheat oven to 400 F

Place the asparagus spears onto a baking sheet and drizzle them generously with EVOO. Sprinkle the pepper flakes over the spears along with a generous sprinkling of sea salt. Shake the tray to roll the asparagus through the oil, salt, and flakes.

Bake the asparagus for 5 minutes.

In the meantime, add the Tbsp. EVOO to a small frying pan set to just below medium. Stir together the hemp hearts, crumbs, and a pinch of sea salt. Once the pan is heated, stir in the crumb mixture until all of the EVOO has been soaked up. Stir and cook approximately 5 minutes until crumbs are fragrant and brown. Set aside.

Remove asparagus from the oven. Using a basting brush, brush desired amount of pesto over asparagus shaking the tray again to ensure they are evenly coated. Return them to the oven for 3 – 5 minutes until tender but still crisp.

Remove and squeeze half a lemons worth of juice over the spears. Toss and transfer to a serving dish. Sprinkle over the crispy crumb topping and wedge the remaining lemon for garnish. ENJOY!

Grocery List

Bunch Asparagus, hard stem removed
¼ Tsp. Red Pepper Flakes
Sea Salt
EVOO
Pesto
1 Lemon

1 Tbsp. EVOO
1 Tbsp. Hemp Hearts
1 ½ Tbsp. Seasoned Italian Breadcrumbs
Pinch Sea Salt

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Vegetable Barley Soup

4/16/2018

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Vegetable Barley Soup

Prep Time: 25 - 30 Min

Cook Time: 45 Min

Start melting the butter in a large sauce pot over medium heat. Once melted, pour in the EVOO and wait for bubbling. Add the onion, carrot, celery, bell pepper, fresh thyme, red pepper flakes, and a good pinch of sea salt & pepper. Stir and cook 6 – 7 minutes adding the minced garlic halfway through.

Stir in the potatoes, bay leaves, and another pinch of sea salt / pepper. Continue cooking 3 minutes.

Stir in the cauliflower and continue cooking 2 – 3 minutes. Add the zucchini and vegetable stock. Bring to a boil and add the pot barley, vegeta, Italian seasonings, garlic powder, and poultry seasoning. Cover, reduce heat to medium low, and simmer 25 – 30 minutes until barley is cooked.

Stir in the fresh parsley, serve, and ENJOY!

Grocery List

2 Tbsp. Unsalted Butter
1 Tbsp. EVOO
1 Yellow Onion, diced
1 large stalk Celery, diced
1 large Carrot, diced
1 Bell Pepper, diced
2 cloves Garlic, crushed & pressed / minced
1 C Cauliflower, chopped
4 Yellow Potatoes, diced
1 Zucchini, diced
5 C Low Sodium Vegetable Stock / Home Made Vegetable Stock
½ C Dry Pot Barley, rinsed
6 sprigs Fresh Thyme
2 Bay Leaves
½ Tbsp. Red Pepper Flakes
½ Tbsp. Dried Italian Seasoning
1 Tbsp. Vegeta Seasoning
½ Tbsp. Garlic Powder
½ Tbsp. Poultry Seasoning
½ C Fresh Parsley, chopped
Sea Salt / Pepper

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Creamy Gnocchi Bake with Brussel Sprouts, Artichokes, Mushrooms, and Spinach

4/11/2018

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Creamy Gnocchi Bake with Brussel Sprouts, Artichokes, Mushrooms, and Spinach

Prep Time: 25 Min

Cook Time: 1 Hr 5 - 10 Min

Add the gnocchi all the way down to the pesto to a large mixing bowl. Gently toss and set aside.

Begin heating the EVOO for the cream sauce over medium heat. Add the pepper flakes and wait for the popping before adding the sliced garlic. Stir and cook 1 minute.

Add in the onions and a good pinch of sea salt. Stir and cook 5 minutes. Add the sliced mushrooms, Italian seasoning, and another good pinch of sea salt, stir, and cook 2 – 3 minutes.

Stir in the flour continuing to stir until all of the flour has been absorbed. Continue to stir and cook 1 more minute.

Pour in the milk and cream. Season with another pinch of sea salt and wait for boiling. Once boiled, add the basil, reduce the heat to medium low, and stir until the vigorous bubbling slows down. Simmer 3 – 5 minutes until sauce has thickened slightly.

Stir in the grated parm, shredded cheese, ¼. Tsp cracked pepper, and a few grates of nutmeg. Remove the sauce from the heat, taste, and adjust salt if desired.

Preheat oven to 375 F

Pour the sauce over the gnocchi and veggies in the large mixing bowl. Toss until fully combined and everything is worked together.

Spray the inside of a 3 qt. baking dish with cooking spray. Pour the gnocchi into the dish and tap off the counter to even it out.

Cover and bake 30 minutes. Remove cover and continue baking 15 – 20 minutes until brown and crispy looking on top. Remove from oven and set onto a wire cooling rack for at least 5 minutes.

For service, enjoy each serving with a sprinkling of fresh parsley and more grated parmesan if desired. ENJOY!

Grocery List
CREAM SAUCE

¼ C EVOO
½ Tsp. Red Pepper Flakes
3 cloves Garlic, crushed & sliced
1 Yellow Onion, diced
MUSHROOMS
2 Tbsp. AP Flour
3 C 2% Milk
1 C Whipping Cream
¼ C Grated Parmesan
1 C White Cheese (Mozz, Monterey), shredded
1 Tsp. Italian Seasoning
1 Tsp. Squeezey Basil (1 Tbsp. Fresh, sliced
Nutmeg
Sea Salt / Pepper

FILLING

1 Kg. Bag Gnocchi
2 C Fresh Spinach
2 160ml jars Marinated Artichoke Hearts, drained, rinsed, and chopped
2 C Medley Tomatoes, halved / larger ones quartered
2 C Brussel Sprouts, sliced thin (Use a mandolin or the slicing option of a food processor)
1 Tbsp. Pesto

TOPPING

2 Tbsp. Seasoned Italian Breadcrumbs
1 Tbsp. Grated Parmesan
½ Tsp. Italian Seasoning
Pinch Sea Salt
1 Tbsp. EVOO

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Sour Cream & Chive Potato Salad with Hardboiled egg and Fresh Dill

4/9/2018

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Sour Cream & Chive Potato Salad with Hardboiled Egg and Fresh Dill

Prep Time: 20 Min

Cook Time: 25 - 30 Min

Fill a large pot with cold water and set it onto the stove at medium high heat. Add the potatoes and bring to a boil. Once boiled, set timer for 15 minutes. Check with a fork for tenderness and cook 5 minutes longer if needed. Strain and place the potatoes into a bowl of cold water / ice bath. Leave for 2 minutes and strain once again. Set aside.

Add the eggs to the boiling water and set your timer for 10 minutes. After time is up, remove from heat and cover for 5 minutes. Strain the eggs into a bowl of cold water / ice bath.

**During cooking, you have plenty of time to prep and chop your ingredients

Grocery List

1.5lb Bag Mini Yellow Potatoes
1 Red Onion, diced
1 C Snap Peas, chopped
2 Tbsp. Fresh Dill, chopped
2 Tbsp. Fresh Chives, chopped
2 Tbsp. Sour Cream
2 Tbsp. Mayonnaise
2 Tbsp. EVOO
1 Tbsp. White Wine Vinegar
1 Tsp. Dried Chives
¾ Tsp. Sea Salt
½ Tsp. Cracked Pepper
2 Large Eggs

To a large bowl, add the onion, snap peas, fresh dill, and fresh chives. For the potatoes, halve them twice and chop the pieces into 2 or 3 pieces depending on size of potatoes. Add your potatoes to the bowl.

Peel the eggs, halve them twice, and roughly chop them. Add the eggs to the bowl.

In a small bowl, whisk together the mayo, sour cream, vinegar, oil, salt, pepper, and dried chives. Pour the dressing over the potato salad and toss to combine.

Taste and adjust salt if desired. Enjoy right away or refrigerate until needed. For service, a sprinkling of fresh dill or chives to play up the salads flavour would be lovely.

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White Bean Ragu

4/4/2018

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White Bean Ragu

Prep Time: 10 Min

Cook Time: 26 Min

Begin melting the butter in a large frying pan set to medium. Add the EVOO, garlic, and pepper flakes, stir, and cook 1 – 2 minutes as the butter melts and pan heats up.

Add the onions, bell pepper, and another good pinch of sea salt, stir, and cook 5 – 6 minutes until veggies have cooked down.

Stir in the tomato paste and let that cook for another minute. Add the tomatoes and another good pinch of sea salt. Stir, cover, and cook 3 minutes.

Pour in the vegetable stock, cannellini beans, and ¼ tsp. sea salt. Stir, cover, and simmer 10 minutes.

Remove cover, reduce to medium low, and continue to simmer 5 minutes to reduce sauce.

For service, enjoy a few scoops of the ragu with garlic rubbed toast and a sprinkling of fresh parsley. ENJOY!

Grocery List

2 Tbsp. Unsalted Butter
1 Tbsp. EVOO
4 cloves Garlic, 3 separated and crushed & minced / pressed
½ Tsp. Red Pepper Flakes
1 Yellow Onion, diced
1 Bell Pepper, diced
1 ½ C Medley Tomatoes, halved (quartered if extra large)
½ Heaping Tbsp. Tomato Paste
½ Tbsp. Balsamic Vinegar
1/3 C Low Sodium Vegetable Stock
540ml can Cannellini Beans, drained and lightly rinsed
¼ Tsp. + Sea Salt
Fresh Parsley - Garnish

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Tofu Scramble Breakfast Tacos with Roasted Potatoes & Pico

4/2/2018

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Tofu Scramble Breakfast Tacos with Roasted Potatoes and Pico

Prep Time: 30 Min

Cook Time: 25 - 30 Min

Start by adding all the ingredients from the pico to a small mixing bowl. Toss, taste and adjust salt if desired, and refrigerate until needed.

Preheat oven to 400 F

In a medium sized mixing bowl, add the potatoes and toss in a generous drizzle of EVOO (at least 3 Tbsp.) Add in the seasonings, toss, and spread out on a baking sheet. Season liberally with sea salt.

Once oven is preheated, place potatoes into oven to bake for 10 minutes. Flip / stir, return to oven for another 10 – 15 minutes until crispy but not burnt.

While potatoes cook, begin heating the EVOO for the tofu scramble in a large frying pan over medium heat. Once heated, add in the onions, peppers, pepper flakes, and a good pinch of sea salt. Stir and cook 5 or so minutes until veggies have cooked down.

Add in the zucchini and continue to cook 2 minutes. Add in the crumbled tofu, kala namak salt, and turmeric, stir, and continue to cook 5 or so minutes stirring often. Add in the spinach and stir to incorporate it. Allow another 2 minutes of cooking for spinach to lightly wilt. (If tofu is not yellow enough, add another ¼ tsp. until desired colour is achieved. Different brands and age of product can affect colour).

Taste tofu and add more salt if desired. Tofu should be pillowy and tender at this point and all veggies should be cooked perfectly.

Lay out your tortillas and start by filling with a few tbsp. of the scramble. Sprinkle over a tbsp. or so of the crispy potatoes followed by a spoonful of the pico. Enjoy a few dashes of hot sauce, fresh cilantro, or some shredded cheese as garnishes! ENJOY!

Grocery List
PICO

1 C Medley Tomatoes, chopped
½ Red Onion, diced
Handful Fresh Cilantro, chopped
1 Jalapeno, seeded & diced
½ Lime, juice
Pinch Sea Salt

POTATOES

2 Russet Potatoes, diced
EVOO
1 Tsp. Cumin
½ Tsp. Chili Powder
½ Tsp. Garlic Powder
¼ Tsp. Dried Oregano
Sea Salt

TOFU SCRAMBLE

3 Tbsp. EVOO
350g Extra Firm Tofu, pressed of excess liquid and crumbled
1 Bell Pepper, diced
½ Red Onion, diced
½ Large Zucchini, diced
2 C Fresh Spinach
1 ½ Tsp. Kala Namak Salt
1 Tsp. (+) Turmeric
½ Tsp. Red Pepper Flakes
Sea Salt

Hot Sauce, Cilantro, Shredded Cheese of Choice – Garnish
6” Tortillas

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R E C I P E S

Chickpea Quinoa Salad

Tex Mex Potato Salad with Chili Lime Vinaigrette

Rainbow Pasta

Pesto Roasted Asparagus with Toasted Hemp Hearts and Breadcrumbs

Vegetable Barley Soup

Creamy Gnocchi Bake with Brussel Sprouts, Artichokes, Mushrooms, and Spinach

Sour Cream & Chive Potato Salad with Hardboiled egg and Fresh Dill

White Bean Ragu

Tofu Scramble Breakfast Tacos with Roasted Potatoes & Pico

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