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Crispy Oven Baked Cauliflower

8/30/2017

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Oven Baked Cauli Bites

Prep Time: 15 Min

Cook Time: 20 - 22 Min

Preheat oven to 425 F

Add the cauliflower to a large freezer bag followed by the EVOO and pesto. Shake the bag around coating the cauliflower in the pesto / EVOO.

Add the parm, panko, pepper flakes, and seasoned crumbs, and shake the bag around again coating the cauliflower entirely.

Grocery List

1 head Cauliflower, broken down into smaller florets
1/3 C EVOO
1 Tbsp. Pesto
2 Tbsp. Grated Parmesan
¼ C Panko Bread Crumbs
¼ C Seasoned Italian Bread Crumbs
½ Tsp. Red Pepper Flakes
Sea Salt / Cracked Pepper

Transfer the cauli to a baking sheet and sprinkle them with sea salt.

Bake 10 minutes, flip, and return to the oven for another 10 – 12 minutes until tender and crispy on the outside.

Remove from oven and finish with a seasoning of salt / cracked pepper.

Serve and ENJOY!

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Garden Tortellini Salad

8/28/2017

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Garden Tortellini Salad

Prep Time: 15 Min

Cook Time: 5 - 7 Min

Chill Time: 1 Hour

Bring a large pot of cold water to a boil. Once boiled, season liberally with sea salt and add the pasta. Stir and cook 5 – 7 minutes. Strain and submerge in cold water to stop the cooking and cool off. Strain again and set aside.

As the pasta boils, combine all veggies in a large mixing bowl. Add the basil, parsley, chive, and thyme. Stir to combine and set aside.

Once the pasta is cooled, add the pasta to the bowl and toss again.

In a small bowl, whisk together the EVOO, vinegars, dried chive, cracked pepper to taste, pepper flakes, and sea salt. Pour this over the salad and toss to combine thoroughly.

Cover and refrigerate 1 hour to combine flavours.

Remove salad from fridge 15 min prior to service to allow the vinaigrette to come to room temperature. ENJOY!

Grocery List

2x 250g Fresh 3 Cheese Tortellini
1 Red Onion, diced
1 Bell Pepper, chopped
2 Roma Tomatoes, chopped
3 stalks Celery, sliced
½ English Cucumber, chopped
200g Bocconcini, halved
¼ C Fresh Parsley, chopped
Handful Fresh Basil, rolled and sliced
1 Tsp. Fresh Thyme, roughly chopped
2 Tbsp. Fresh Chives, chopped
1/3 C EVOO
2 Tbsp. White Wine Vinegar
1 Tbsp. Red Wine Vinegar
1 Tsp. Dried Chives
½ Tsp. Red Pepper Flakes
Cracked Pepper
1 Tsp. Sea Salt

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Savoury Potato & Spinach Soup

8/23/2017

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Savoury Potato & Spinach Soup

Prep Time: 20 Min

Cook Time: 40 Min

Begin melting the butter in a large pot. Once melted, add the EVOO and allow a minute for the two to combine. Add the onion, celery, and a good pinch of sea salt. Cook 4 – 5 minutes stirring now and again.

Add the garlic, fresh rosemary & thyme, and bay leaf to the pot. Stir and continue cooking 3 minutes watching to make sure the garlic doesn’t burn.

Add the mushrooms, potatoes, and another good pinch of sea salt. Stir and continue cooking approximately 4 minutes.

Pour in the vegetable stock and bring to a boil. (About 3 – 4 minutes) Once boiled, add the onion powder, vegeta, dried thyme, dried rosemary, dried marjoram, white pepper, and a pinch of sea salt. Reduce heat to medium low, cover, and simmer 15 – 20 minutes.

Add the fresh spinach and another pinch of sea salt. Cover and continue simmering another 5minutes.

Taste and adjust salt if desired. Serve and ENJOY!

Grocery List

2 Tbsp. Unsalted Butter
2 Tbsp. EVOO
1 Yellow Onion, diced
4 Stalks Celery, sliced
2 cloves Garlic, crushed & minced
1 Sprig Fresh Rosemary
1 Sprig Fresh Thyme
2 C Button Mushrooms, chopped
4 C Mini White Potatoes, chopped
5 C Low Sodium Vegetable Stock
4 C Baby Spinach, roughly chopped
1 Bay Leaf
1 Tsp. Onion Powder
1 Tsp. Vegeta
½ Tsp. Dried Thyme
½ Tsp. Dried Rosemary
½ Tsp. Dried Marjoram
¼ Tsp. White Pepper
Sea Salt

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Cauli Rice with Couscous & Brussel Sprouts

8/21/2017

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Cauli Rice with Couscous & Brussel Sprouts

Prep Time: 20 Min

Cook Time: 18 - 20 Min

Set a large non-stick frying pan to just below medium heat. Once heated, (1 – 2 minutes) add the onions, celery, pepper flakes, pinch of sea salt, fresh thyme, and EVOO. Stir and cook 2 – 3 minutes.

Add the sliced brussel sprouts, veggie stock, and garlic along with another pinch of sea salt and continue cooking 5 – 6 minutes covered. Stir a few times. Add the cauliflower, vegeta, and white pepper. Stir and cook another 6 - 8 minutes.

Stir in the cooked couscous, taste and adjust salt / vegeta if desired. Remove the thyme sprigs and remove the pan from the heat. Stir in the fresh parsley and cracked pepper to taste.

Transfer the cauli couscous to a serving bowl and sprinkle over the zest of the lemon. Serve and ENJOY!

Grocery List

1 small head Cauliflower, pulsed into rice sized pieces using Food Processor
1 C Prepared Couscous
3 Tbsp. EVOO
Yellow Onion, diced
2 stalks Celery, diced
2 cloves Garlic, crushed & minced
2 C Brussel Sprouts, sliced using Food Processor
1/3 C Low Sodium Vegetable Stock
1 Tsp. Vegeta
¼ Tsp. White Pepper
3 Sprigs Fresh Thyme
¼ C Fresh Parsley
Zest of 1 Lemon
Sea Salt / Cracked Pepper

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Parmesan & Italian Herb Zucchini Loaf

8/16/2017

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Parmesan & Italian Herb Zucchini Loaf

Prep Time: 25 Min

Cook Time: 45 - 50 Min

Preheat oven to 350 F

In a large bowl, vigorously whisk together the dry ingredients. Set aside.

Melt the butter in the microwave for 30 – 45 seconds until melted. Set aside to cool briefly.

Add the milk, egg, and garlic to a small mixing bowl and whisk until blended. Slowly pour in the melted butter whisking vigorously to avoid cooking the egg. (This is called tempering the egg)

Pour the wet ingredients into the dry and begin whisking until batter gets thick. Switch to a spatula to continue folding the batter into itself until fully blended.

Shred the zucchini and transfer it to a cheesecloth / clean towel. Fold the towel around the zucchini and press out as much of the liquid as you can. Fold the zucchini into the batter.

Spray an loaf pan with cooking spray and add the batter to the pan. Smash the pan off of the counter a few times to try and even out the batter and finish by gently spreading with a spatula.

Place into the oven to bake for 45 – 50 minutes until toothpick comes out clean.

Remove from oven and cool in pan 10 – 15 minutes.

Remove and cool on wire rack another 10 minutes before slicing.

ENJOY!

Grocery List

1 ¾ C AP Flour
¼ C Grated Parmesan
1 ½ Tsp. Baking Powder
1 ½ Tsp. Baking Soda
½ Tsp. Sea Salt
½ Tsp. Cracked Pepper
1 Tsp. Red Pepper Flakes
1 Tsp. Fresh Thyme, chopped
1 Tbsp. Fresh Basil, chopped
2 Tbsp. Fresh Parsley, chopped

1 C 2% Milk
1 Large Egg
¼ C Unsalted Butter, melted
2 cloves Garlic, crushed & pressed
1 Medium Zucchini, shredded on large shred (About 1 ½ C)

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Creamy Dill Pickle Potato Salad

8/14/2017

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Creamy Dill Pickle Potato Salad

Prep Time: 20 Min

Cook Time: 20 - 25 Min

Fill a large pot with cold water and add the potatoes and a good pinch of sea salt. Bring to a boil. Once boiled, lightly cover the pot and cook 20 – 25 minutes until tender. Strain and set into cold water to cool off. Strain and set aside.

Once cooled, slice the potatoes roughly ½” thick and add them to a large mixing bowl. Add the onion, celery, pickles, cheddar, dill, and parsley to the bowl and toss.

Whisk together the mayo, pickle juice, dried dill, ½ Tsp. sea salt, cracked pepper to taste, and vinegar in a small mixing bowl. Pour half the dressing over the salad and toss. Finish with the remaining half and toss again ensuring everything is thoroughly combined.

Taste and adjust salt / pepper if desired. Cover and refrigerate until ready to eat!

ENJOY!

 Grocery List

7 Red Potatoes
1 Yellow Onion, diced
3 stalks Celery, diced
1 ½ C Dill Pickles, sliced
1 C ¼” cubed Marble Cheddar
¼ C Fresh Parsley, chopped
2 Tbsp. Fresh Dill, chopped
1 C Mayonnaise
½ C Pickle Juice
1 Tbsp. Dried Dill
Splash White Wine Vinegar
Sea Salt / Cracked Pepper

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Bean & Cheese Stuffed Zucchinis with Enchilada Sauce and Veggie Brown Rice

8/9/2017

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Bean & Cheese Stuffed Zucchinis w Enchilada Sauce & Veggie Brown Rice

Prep Time: 30 - 35 Min

Cook Time: 55 - 60 Min

Bring a small pot of water to a boil on medium high heat. Once boiled, add the zucchinis, and boil them 6 – 8 minutes. Strain and set aside to cool. Continue with the sauce as the zucchinis boil.

Combine all the enchilada spices in a small bowl and whisk together. In a small pot, begin melting the butter for the enchilada sauce over medium heat. Whisk in the flour and half the spice blend. Continuously whisk for 2 – 3 minutes as the spiced roux bubbles away. Pour in the vegetable stock and tomato sauce. Once the sauce boils (2 – 3 minutes), whisk in remaining spices and ½ Tsp. sea salt. Reduce heat to medium low, cover, and simmer 12 – 15 minutes.

While the enchilada sauce, simmers, begin the rice. Add the butter to a large frying pan set to medium. Once melted, add the onion, celery, jalapeno, bell pepper, and pinch of sea salt. Stir and cook 4 – 5 minutes.

Stir in the rice and continue stirring to toast the rice for another 3 minutes. Add the water, vegetable stock, chopped zucchini scraps, corn, black beans, cumin, 1 Tbsp. cilantro paste / 2 Tbsp. fresh chopped cilantro, and the sea salt. Bring to a boil (2 – 3 minutes) and once boiled, reduce heat to medium low, cover, and simmer approximately 25 minutes until rice is cooked. When finished, remove from heat and fold in remaining cilantro.

While the rice continues to cook, the enchilada sauce will finish. Preheat the oven to 375 F.

Lay out the zucchini slices and begin spooning refried beans along the length of the slice. Each zucchini will use one slice of cheese broken into smaller pieces and placed along the slice. Roll the zucchini from one end to the other until fully rolled. Continue until all 12 – 15 slices are filled and rolled.

Line the bottom of a 1 ½ qt. baking dish with enchilada sauce. Place the zucchini rolls into the dish followed by the cheese and a few sporadic dollops of the enchilada sauce.

Place into the oven to bake 15 – 20 minutes until bubbly and zucchini is tender. Remove from oven and set onto a cooling rack.

For service, enjoy a few scoops of veggie rice and 3 – 4 pieces of the stuffed zucchinis on top. Make sure to scoop out all the sauce, it really makes the dish!

Finish with a few dashes of chipotle hot sauce and some fresh, chopped cilantro.

Grocery List
Enchilada Sauce

2 Tbsp. Unsalted Butter
2 Tbsp. AP Flour
2 Tbsp. Chili Powder
1 Tbsp. Cumin
½ Tbsp. Onion Powder
½ Tbsp. Garlic Powder
½ Tbsp. Dried Oregano
398ml can Tomato Sauce
1 C Low Sodium Vegetable Stock
Sea Salt

Veggie Rice

2 Tbsp. Unsalted Butter
1 Yellow Onion, diced
2 stalks Celery, diced
1 Bell Pepper, diced
1 Jalapeno, seeded & diced
1 C Frozen Sweet Corn
Zucchini Scraps, diced
1 C Cooked Black Beans
1 C Long Grain Brown Rice
1 C Cold Water
1 ½ C Low Sodium Vegetable Stock
1 Tbsp. Cumin
2 Tbsp. Cilantro Paste / ¼ C Fresh Cilantro
1 Tsp. + Sea Salt

2 Large Zucchinis, boiled, cooled, and sliced on the 2nd setting of the mandolin (reserve scrap pieces)
398 ml can Refried Beans
Marble Cheddar (12 – 15 slices off the brick + ½ C shredded)

Cilantro, Chipotle Hot Sauce - Garnish

The Enchilada sauce is so easy to make such a delicious addition to the dish.

As sugggested, serve the zucchini rolls over a bed of the brown rice and finish with a few dollops of enchilada sauce and fresh cilantro. ENJOY!

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Roasted Sweet Potato Stuffed w Barley & Corn Salsa

8/7/2017

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Roasted Sweet Potatoes Stuffed w Barley & Corn Salsa

Prep Time: 25 Min

Cook Time: 50 - 60+ Min

Preheat the oven to 400 F

Wash and dry the sweet potatoes. Pierce them in various places on both sides with a fork and transfer them to a baking sheet. Drizzle them with EVOO and sprinkle them with salt & pepper on both sides.

Place into the oven and bake for 50 – 60 + minutes flipping every 15 minutes until fully cooked.

**While potatoes roast, continue the following steps.

In a small pan, add the barley and fill 2” above with cold water. Season with sea salt and set to medium high. Once boiled, reduce heat to just below medium, cover, and simmer 30 minutes approximately until tender and cooked. Strain and cool.

In a medium sized mixing bowl, add the corn, tomatoes, red and green onion, and cooled barley. Add the lime zest & juice, cilantro, splash of white wine vinegar, and a good pinch of sea salt. Toss to combine. Taste and adjust salt if desired.

When the potatoes are cooked, remove the tray from the oven and place it on a cooling rack until potatoes are cool enough to handle.

In a small microwaveable bowl, add the butter, chili, cumin, and dried oregano. Place in the microwave for 40 seconds until melted. Whisk to combine.

Slice the potatoes length wise almost from end to end. Open them up and score them with a knife. Use a basting brush to brush the chili butter over the entire potato until desired butteriness is achieved.

Place the potatoes on a serving plate and stuff them with some shredded cheddar followed up with a few scoops of the barley & corn salsa, Finish with a dollop of sour cream, fresh chopped cilantro, and any remaining chili butter.

Grocery List

4 Purple Sweet Potatoes

½ C Dry Pot Barley
½ C Frozen Sweet Corn, thawed
Handful Grape Tomatoes, quartered
¼ Red Onion, diced
4 Green Onions, sliced
2 Tbsp. Fresh Cilantro, chopped
Splash White Wine Vinegar
½ Lime, zest & juice

EVOO
1/2 C Cheddar, shredded
4 Tbsp. Unsalted Butter
2 Tsp. Chili Powder
2 Tsp. Cumin
1 Tsp. Dried Oregano
Sour Cream - Garnish
Sea Salt & Cracked Pepper

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Green Pea & Chickpea Coconut Curry

8/2/2017

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Green Pea & Chickpea Coconut Curry

Prep Time: 15 Min

Cook Time: 25 - 27 Min

Begin melting the coconut oil in a large frying pan over medium heat. Once melted, add the onions, celery, pepper flakes, and a pinch of sea salt. Stir and cook about 5 minutes.

Stir in the garlic and continue cooking another 3 – 4 minutes.

Add the chickpeas, green peas, and all the spices along with a ¼ tsp. sea salt. Stir and continue cooking 2 – 3 minutes.

Pour in the coconut milk and a good pinch of sea salt and allow it to boil gently (around 2 – 3 minutes). Once boiled, reduce heat to medium low, cover, and simmer 6 – 8 minutes.

Remove cover and continue simmering 2 – 3 minutes until sauce reduces slightly. Season with cracked pepper to taste.

Taste and adjust salt if desired. Enjoy over prepared brown rice, couscous, or your grain of choice. If the grain is not prepared, start to prepare it before even beginning the curry giving you enough time to cook the rice / grain.