Browsing Tag

healthy

Nutrition, Recipes

Paleo Strawberry Rhubarb Crumble Bars

July 5, 2016

What do you get when you combine a yummy bar with a crumble? Magic. Its rhubarb season and there is no better way to make use to them but in a healthy decadent bar.

Crust:

  • 2 cups almond flour
  • 1/4 cup extra virgin coconut oil
  • 1/4 cup maple syrup
  • 1/8 tsp Himalayan pink sea salt

RhubarbfillingRhubarb & Strawberry Jam Center:

  • 2 cup frozen or fresh rhubarb, chopped finely
  • 2 cup frozen of fresh strawberries, chopped finely
  • 2 T xylitol
  • 1/4 cup kombucha(can also use water, or juice)
  • 2 tbsp arrowroot powder
spinach

Optional spinach layer


For the crumble:

  • ½ cup chopped pecans
  • ¾ cups almond flour
  • 2 Tablespoons coconut flour
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • 1 T honey (can add more if you want it sweeter)
  • 4 Tablespoons coconut oil

Instructions:

  1. Preheat oven to 350°F.  Line the bottom of a 8×8 inch square baking pan with parchment paper.
  2. In a large bowl, combine the ingredients for the crust with mixer.
  3. Evenly press the dough onto the bottom of the prepared baking pan.
  4. Bake for 15 minutes. The crust is done when it is lightly brown and firm to the touch.
  5. Mix all the rhubarb & strawberry jam ingredients in a medium sized pot and turn the heat to low.
  6. Stir the ingredients and continue stirring until the mixture has thickened. (should look like jam)
  7. Wait until jam is cooled
  8. Optional Step: add half a bag of raw washed spinach into a blender with half the cooled jam and blend until fine
  9. Pour spinach mixture into the crust.
  10. Gently pour in the rest of jam covering the green jam mixture
  11. Mix the pecans, flours, cinnamon, salt and honey together in a medium mixing bowl. Cut in the coconut oil with your hands until the mixture begins to form crumbs.
  12. Sprinkle the crumble mixture over the filling.
  13. Optional Step: add a few slices strawberries on top for decoration.
  14. Bake for 35-40 minutes.
  15. The bars are done when the crumble top is lightly brown.
  16. Allow the bars to cool completely for a few hours.
  17. Cut the bars into 8 squares.
  18. Store the bars in your refrigerator.
Recipes

Healthy Broccoli Cheddar Soup

April 28, 2016

After being blessed with a week of nice weather, this week we were given a dose of bad weather. Which gave me a perfectly good excuse to stay indoors and test out some new recipes.

This recipe happened because I had some broccoli that expired yesterday and rather than throw it out, I made some soup. This soup recipe is by no means my creation but inspired from Diethood.com’s Panera inspired recipe. I switched the plain flour and made mine with coconut flour. For the stock, I used a freshly made chicken bone broth recipe that I threw together. Recipe is also below. Hope you enjoy this soup as much as I have!

baseIngredients

  • 5 tablespoons butter, divided
  • 1 yellow onion, chopped
  • 1 to 2 garlic cloves, finely chopped
  • 3 carrots, sliced into thin rounds
  • pinch salt(high quality salt if you have it, I recommend Le Paludier de Guérande)
  • ¼ cup shifted coconut flour
  • 2 cups milk
  • 2 1/2 cups chicken bone broth
  • 1 bay leaf
  • 450g of broccoli
  • salt and fresh ground pepper, to taste
  • ⅛ teaspoon paprika
  • ¼ teaspoon nutmeg
  • 8 ounces shredded cheddar cheese

Instructions

  1. Melt 2 tablespoons butter in a large saucepan or soup pot.
  2. Add onion, garlic, carrots, and pinch of salt; cook over medium-low heat for 5 minutes.
  3. Melt rest of butter in a medium heat pan, then turn off and put in a mixing bowl.
  4. Whisk in flour; whisk until incorporated.
  5. Slowly add milk and continue to whisk until everything is well combined and there are no clumps.
  6. Whisk in bone broth, add bay leaf, and turn up heat to high; bring soup to a boil.
  7. Add the broccoli florets, season with salt and pepper, and cook over medium heat for 20 minutes.
  8. Pour batches of soup into a blender or use a sick blender, and puree.
  9. Return soup to the soup-pot; continue to cook over low heat and add the grated cheese; stir until melted and completely combined.
  10. Stir in the paprika and nutmeg.
  11. Remove from heat.
  12. Taste for seasoning and adjust accordingly.
  13. Serve.

If you have the time to make broth, here is the recipe. If you are short on time, use ready made stock or stock cubes.

Bone Broth Ingredients

  • 1 roasted chicken carcass
  • 1 beef bone marrow(if you have it)
  • 5 sprigs of fresh thyme
  • 1 apple core
  • 3 scallions
  • 1 organic unwaxed lemon (quartered)
  • 2 bay leaves

Instructions

  1. Throw everything in the pot.
  2. Pour enough filtered water until it covers the bones.
  3. Let everything cook for 2-3 hours.

 

Recipes

Mason Jar Salads

November 10, 2015

I generally like to pack buy all my ingredients on Saturday and prep my lunches for the week on Sunday. Prepping my lunches in advance keeps me from making unhealthy choices.

My favourite way of making my salads is in a mason jar. It keeps the leaves from going soggy, and pickles the heartier vegetables like cucumbers and carrots. The key to making the salad stay fresh all week is all in the layering.

  1. The first step is to add your dressing, I typically put enough to coat the bottom of that jar  (approximately 2-3 tablespoons)
  2. Next you add the heartier vegetables that will be soaking in the dressing-such as carrots, sugar snaps, beetroot, fennel, peppers, and cucumber
  3. Then you add the beans, grains, pasta
  4. Now its time to add the proteins and cheese (I fluctuate between shrimp, salmon, and roast chicken)
  5. Next you add the more fragile vegetables such as avocado, tomatoes
  6. Finally you add the leafy greens
  7. Sprinkle on top with seeds, nutritional yeast, or quinoa
  8. Cover the top and it will store for up to 5 days as long as you don’t shake the jar until its ready to be consumed

Here is my Salad for the Week:

masonjarsalads

 

Smoothie Wednesday, Uncategorized

Espresso Smoothie

February 19, 2015

IMG_1716

Sorry I’m late with Wednesday smoothie, I was busy prepping for a vegetarian Chinese New Year dinner tonight.

But here is my new favorite smoothie, I got hubby’s thumb’s up for this too! And he’s a picky customer. 😉 He’s not typically a fan of my green smoothies.

Espresso 1

Ingredients:

  • 1 shot of espresso
  • 5 dates, pitted(I like to soak them over-night in the espresso for flavor and to soften them up a bit)
  • 1 t of Chia Seeds
  • 1 Cup of Coconut milk
  • handful of ice cubes

Blend for a nice treat!


 

Here is my second “greener version”

Green Caffeine Machine

  • 1 shot of espresso
  • 5 dates, pitted(pre-soaked in the espresso)
  • 1 t of raw cocoa powder(I used Nua)
  • 1/2 t of cinnamon(I threw the cinnamon & cocoa powder in with the espresso and dates to pre-soak overnight)
  • 1 t of Chia seeds
  • 1.5 C of Coconut Milk
  • 1-2 handfuls of spinach
  • 1 t of Ultimate Green Powder
  • handful of ice

Blend! You should still find the taste of espresso with everything healthy masked under it. Hubby didn’t even know it was good for him!

breakfast, Featured, Recipes

Warm Gingery Oatmeal 

January 27, 2015
Prep time: 5 minutes
Cooking time: 15 minutes
Yields: 3 people
Ingredients:

2 cups water
1 cup rolled oats
1/4 cup raisins
1/4 cup goji berries
2 teaspoons grated ginger(or to taste)
Pinch of salt
1/4 cup sunflower seeds
1 tablespoon natural sweeteners(honey, malted rice syrup, maple syrup, malted barley syrup)

Directions:
  1. Bring water to boil.
  2. Add oats, raisins, goji berries, ginger and a pinch of salt.
  3. Reduce heat to low.
  4. Cook until water is absorbed and oats become creamy (about 7 minutes).
  5. Remove from heat and add sunflower seeds and agave nectar.
Notes:
  • To make oatmeal creamier try using rice, soy, coconut, or nut milk instead of water.