The Best Marinara Sauce

I never thought I would crave veggie marinara sauce until I created this baby. The secret is the port and/or balsamic vinegar. Choosing a good quality tomato base is key I use a good quality marinara sauce base ( I like ones that have a bright red colour to them with very little ingredients) and you will achieve 5 star ratings from the fam!

Ingredients
1060ml plain marinara sauce
4 tablespoons balsamic vinegar
1 tablespoon garlic (minced)
1 ½  cups onion (diced small)
1 cup carrot (diced small)
3 cups mushrooms (sliced)
3 cups eggplant (peeled, diced small)*Don’t use really seedy part
2 ½ cups cauliflower (chopped small)
1 cup red pepper
1 teaspoon fennel seed
½ teaspoon cinnamon
¼ cup olive oil
1 teaspoon salt
1 teaspoon pepper
1 teaspoon chili flakes
½ cup Port (not necessary but super delish!)

Method
If you do not want to chop all of the veggies by hand, you can use a food processor to chop all of the ingredients  separately, except for the eggplant, which needs to be cut by hand. Be sure to PULSE the ingredients in order to get the right texture. 

Heat the olive oil in a large pot and add the garlic and onion and sauté until onions are translucent. Add the rest of the veggies and sauté until veggies begin to release their water and soften a bit. Add the remainder of the ingredients along with the Port if you are using it. Simmer with the lid on for about 30 to 40 minutes. Remove from the stove and stir in 2-3 more tablespoons of olive oil, season if needed.

Turkish Inspired Chicken Wraps

O.K be ready to have your mind, blown!!! I originally wanted to call these chicken shawarma but after doing some research I realized that the word shawarma in Arabic literally means “turning” in reference to the rotisserie cooked nature of the meat, so with that said I didn’t feel comfortable calling it a chicken shawarma because we will not be cooking this rotisserie style. I found a short cut and it’s a super simple way of getting that tender, juicy meat without having to cook it for hours and have a rotisserie on hand.

Yield- 6-8 wraps

Ingredients
550 grams or 6 chicken thighs (boneless and skinless)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon ground cumin 
2 teaspoons coconut sugar
½ teaspoon cinnamon
1 teaspoon ground coriander
½ teaspoon ground turmeric powder
1 teaspoon salt
½ teaspoon pepper

Toppings and things
Creamy dill and cashew spread
Bubbies dill pickles
Chopped raw onion
Hot sauce
Fresh mint leaves
Chopped tomato
Chopped cucumber
Cassava tortillas (recipe here)

Method
Add all of the marinade ingredients into an 8x8 inch pyrex dish and toss the chicken in the marinade, cover and marinate for 4 hrs or overnight. Preheat oven to 375 degrees fahrenheit, take out the marinated chicken from the refrigerator, remove the lid and place a piece of foil over the dish. Bake the thighs in the marinade for 40-45 minutes.

Once the thighs are tender, at this point you can cool them down and keep them for the next day if you want to prepare ahead. If you are serving them the same day, after they have cooked in the oven, you will want to grill them to give them a nice crust to finish them off. Once they have been grilled, chop up the chicken and begin to build the most delicious wraps you will ever have. Start with the cashew spread and be one with your wrap my friends.

Turmeric and Cinnamon Chicken and Rice

I mean, who doesn’t like chicken and rice? This is a treat for me and I accept it with loving arms when I do decide to make it. I don’t eat many grains but when I do, this dish is one of my favourites. I wanted to create something cost effective, familiar for all of you, easy to make and a one pot dish that would contain more veggies than we would expect in a chicken and rice dish. I hope you love it as much as I do.

Serves 4
Ingredients
1 lb/454 grams chicken thigh or breast
4 cups cabbage (sliced)
1 ¼  cups carrots (sliced)
⅔ cup onion (diced small)
1 cup white basmati rice (rinsed)
1 ⅔ cup bone broth
1 bay leaf
1 ½  tablespoons olive oil

Spice Mix
¼ teaspoon cinnamon
½ teaspoon ground coriander
½ teaspoon ground turmeric
½ teaspoon salt
¼ teaspoon ground pepper
½ teaspoon garlic powder

Method
In a small bowl, make your spice mix and set aside
Cut up your chicken into bite sized pieces and toss with ½ of the spice mix, set aside.
Chop the rest of your ingredients and place them onto a large plate, set aside.
In a large soup pot (10 inch wide/about 12 cup pot) heat the oil on medium heat and brown the chicken- you may need to do this in batches, your choice. Remove the browned chicken and set aside, add the onions then the carrots and then the cabbage. 

Sauté the veggies for a couple of minutes, then add the rest of the spices, bay leaf and the rinsed rice. Stir together, add the broth, stir again and then place the browned chicken on top of the rice and veggie mixture. DO NOT mix the chicken in with the rice.
Cover with a lid and simmer on low for 15 minutes. 

Remove from the stove, remove the lid, place a dry kitchen towel over the pot then replace the lid. Let sit for 3-5 minutes. This helps soak up the rest of the moisture and then leaves you with fluffy delicious rice and veggies.

*Everyone's stove top emits heat differently, you may need to cook it a little less or a little more, practice makes perfect!!

Thai Red Curry Coconut Soup

I looooove a good Thai soup and I always thought it was complicated to make but low and behold, it is not. It does have a lot of ingredients but in my opinion they are all a must, that is what gives it that beautiful depth of flavour.

YIELD 4-6 bowls

4 1/2 cups chicken broth 
1 can coconut milk (full fat)
4 tablespoons red *Thai curry paste
1 tablespoon toasted sesame oil
1 tablespoon tamari (Light and gluten free)
1 tablespoon ginger (minced)
1 tablespoon garlic (minced)
2 Thai chili fresh (optional)
1 tablespoon honey
3” piece lemongrass (sliced in half)
2 cups shiitake mushrooms (sliced)
1 cup organic firm tofu (diced)
3 cups baby bok Choy (sliced)
1 cup onion (sliced)
1 lb or 4 boneless, skinless chicken thighs (sliced into 3-4 slices)
1-2 lime for juice (extra for serving)
¼ cup fresh cilantro (roughly chopped)
2 tablespoons coconut oil
Ramen noodles

Method
Cut the chicken thighs into 3-4 pieces and toss with ½ teaspoon salt and 1 tablespoon of the Thai red curry paste and set aside.
In a large soup pot, melt the coconut oil and add the onion, sauté the onion until soft.
Add the chicken and brown for 2-3 minutes
Add the garlic, ginger, lemongrass, shiitake and the remainder of the Thai red chili paste. Sauté for a couple of minutes
Add the broth, coconut milk, honey, sesame oil and tamari.
Simmer for 25-30 minutes covered
Remove the lid and take it off the heat. Add the tofu, bok choy, lime juice and cilantro. 
Serve immediately over cooked ramen noodles and extra lime wedges
I love to pour my soup over cooked  millet/brown rice Ramen noodles. You can add whatever vegetables or protein you would like to this, I just wanted to make it as simple as possible. 

*I use Thai Kitchen Brand for my curry paste

Delicata Squash stuffed with Christmas Kale Salad

2 delicata squash or acorn squash
8 cups kale (cut very fine)
1/3 cup toasted hazelnuts (toast at 325 degrees for 10-12 minutes)
1 cup pomegranate seeds
4 Terra Nossa Farm chorizo sausage (optional)
4 tablespoons sheep feta (optional)
1 tablespoon organic, unrefined coconut oil

Pomegranate Molasses Dressing
¼ cup organic, extra virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon pomegranate molasses
1 teaspoon local, raw honey
2 tablespoons fresh lemon juice
Sea salt and pepper

Method
Preheat oven to 350 degrees Fahrenheit.
Wash the squash and cut them in halve lengthwise, remove the seeds and set them aside to dry.
Season the inside of the squash halves with alittle organic olive oil, sea salt and pepper. Line a baking sheet with parchment paper and place the squash halves flesh side down, bake for about 20-30 minutes. Pierce the squash with a fork after 20 minutes, if they are tender, remove them from the oven, flip them over and set aside.

Note: You can rinse the squash seeds, dry them off, season with some olive oil, sea salt and pepper and bake the seeds as well. They should only take about 15 minutes)

 Meanwhile the squash is cooking, remove the casing layer from the chorizo sausage and slice them into pieces. Heat a large frying pan to medium heat, add 2 teaspoons of olive oil and crisp up your pieces of sausage (this may need to be done in 2-3 batches, be sure not to over crowed your pan or the sausage will not crisp up.) Remove each batch of sausage and place them on a plate lined with paper towel.

While the sausage is cooking, go ahead and wash your kale leaves, dry them, de-stem them. Layer a couple of leaves of kale onto your cutting board and begin to cut them very fine (the type of cut is actually called chiffonade, check it out- https://en.wikipedia.org/wiki/Chiffonade)

Place the finely chopped kale into a large bowl, warm the tablespoon of coconut oil in your hands and begin to massage the oil into all of the kale; this allows the fibre in the kale to be more easily digested! Add all of your dressing ingredients to a mason jar, shake it up, season with seas salt and pepper if needed. Note: You can always double the dressing for future salads!

Toss your salad with the dressing, add your pomegranate seeds, toasted hazelnuts and sausage and toss everything together, season with sea salt and pepper if needed. Stuff each warmed squash with the salad and garnish each squash with 1 tablespoon of sheep feta.
*This is not a strict low carb recipe but it sure is delicious!

Did you know that squash is super high in vitamin A; which we need for proper vision and to protect out cells from daily toxins.  The delicious pork chorizo sausage contains vitamin B12 which is only found in high, absorbable sources in meat products; we need B-12 in order for our brain to function properly and to give us energy!

Stuffed Sweet Potatoes

For the Sweet potatoes

4 small sweet potatoes
1/3 cup organic gouda cheese (shredded)
5 teaspoons fresh chives
1 teaspoon dried tarragon or 1 tablespoon fresh tarragon
2 teaspoon coconut oil

For the Mushrooms
2 teaspoons fresh rosemary
2 teaspoons fresh thyme
4 tablespoons French shallots
3 tablespoons organic butter or ghee
1 cup button mushrooms
1/2 cup shiitake mushrooms

Method:
Preheat the oven to 375 degrees Fahrenheit
Scrub the sweet potatoes and dry them off, then rub some virgin coconut oil and season each one with sea salt.
Bake them on a baking sheet lined with parchment paper for about 30-45 minutes. Keep checking them to see when they are tender to the touch.
While the sweet potatoes are cooking prepare the mushroom topping.
Wipe the mushrooms clean with a damp cloth and slice them into thin slices.
Chop your fresh herbs very fine and set aside.
Chop your French shallots into very small dice and set aside.

Heat a large sauté pan on medium heat with 2 tablespoons of butter
Sautee the mushrooms in batches (so not to over crowed them) with the butter or ghee and allow them to brown.
Add some of the the shallots and rosemary/thyme to each batch of mushrooms and season with salt and pepper.
Repeat with another batch of mushrooms until they are all beautifully brown.
Add all of your sautéed mushrooms back to the pan, and add the last tablespoon of butter and lather the mushrooms with it.
Remove the pan from the heat after it has melted.

Once your sweet potatoes are nice and tender, remove them from the oven, cut them in half and remove the insides, making sure you do not tear the skin.
Mash or whip the potatoes with the coconut oil, chives and tarragon in a bowl.
Season with sea salt and pepper and stuff the mash back into the sweet potato skins.
Add the mushroom topping to the top of the stuffed potatoes and then place the cheese on top.
Broil the potatoes under the broiler until the cheese has melted and has reached a golden colour.

Cook Outside the Box
These stuffed potatoes are not just for a yummy dinner, they are delicious for breakfast with scrambled eggs on the side.
Add some cooked organic chicken sausage instead of mushrooms if you prefer meat, or remove the cheese and just add the mushrooms for a vegan version.
These potatoes are great as an appetizer as well, serve one on top of a little green salad.

Lemon and Cranberry Stuffed Wild Salmon

3/4 cup onion (chopped small)
1/3 cup celery (chopped small)
1 1/2 cups button mushrooms (sliced thin)
1/4 cup +1 tablespoon gluten free breadcrumbs
1 tablespoon lemon zest
4 teaspoons lemon juice
1/3 cup dried cranberries
2 tablespoons organic butter
4-150g pieces of wild salmon, trout or arctic char

Method:
Note- This is not low carb, remove the breadcrumbs, add almond flour instead and it will be.
In a sautée pan, melt the butter on medium heat.
Add the chopped onion and celery, season with sea salt and fresh pepper.
Turn the heat down to low/medium. *You don't want to brown anything
Allow the onions and celery to get somewhat translucent and soft, it will probably take 3-4 minutes.
Add your mushrooms and sautée for another 3-4 minutes. 
Turn the heat off and add the rest of your ingredients, except for the salmon of course.
The mixture will be soft and stuffing like. Taste the deliciousness and season with Sea salt and pepper, allow to cool.
Put the salmon pieces on a baking sheet lined with parchment paper.
Season each piece of salmon with salt and pepper.
Cover each piece of salmon with ¼ of the stuffing. You will need to pack it down with your hands so that it sticks to the salmon.
Bake 375 degrees Fahrenheit for about 20 minutes. It really depends how thick your salmon is.
The picture shown above is 2 portions, I had a big piece, so I cooked it for about 25 minutes then separated it into two after it was cooked to perfection.

Cook Outside the Box:

Don't just limit this stuffing to fish, I love to stuff chicken breasts with it and mushroom caps with a little bit of organic gouda cheese.
Add a little truffle oil to the stuffing and it completely changes the flavour. 
Eat this stuffed fish with my delicious Kale Caesar Salad and you have an amazing, easy whole foods dinner. 

Fresh Mussels with Thai Green Curry Sauce

2 lbs fresh mussels
2 teaspoons organic coconut oil
1/2 cup onion (sliced thinly)
1 teaspoon fresh ginger (grated)
2 teaspoons fresh garlic (grated)
3 lime leaves (optional)
1 can full fat organic coconut milk
1/4 to 1/3 cup chicken stock or water
2 tablespoons Thai green curry paste
1 tablespoon local honey
1 fresh Thai red chili (if you like it spicy!)
Fresh cilantro for garnish 
Salt

Method:
Rinse mussels under cold water and let them sit in a bowl in the fridge, uncovered until sauce is ready.
In a large saucepan, heat the coconut oil on medium heat and add the onion and fresh Thai red chili (if you like it spicy). Sprinkle with a little salt and pepper and allow them to cook for 2-3 minutes.
Add the green curry paste, ginger and garlic, cook for another 2-3 minutes.
Add the remainder of the ingredients, except for the mussels.
Cover the sauce and simmer for 10 minutes.
Remove the mussels from the fridge and add them to the simmering sauce and cover.
Turn the heat up to medium high and cook the mussels for about 5-6 minutes.
Discard the lime leaves, season with salt and garnish with freshly chopped cilantro and fresh gluten free bread on the side! 

Note: If you find mussels that have not opened during cooking, discard them. Do Not Eat Those Ones, For Real!
You will probably have leftover lime leaves, don't worry, freeze the extra and use them as needed for future cooking creations. 
Here is a really great link for some tips on how to cook perfect mussels Discover Mussels

Cook Outside the Box
Double the batch of Thai green curry sauce and set half of it aside after you have allowed it to simmer for 10 minutes. Heat the sauce up the sauce the next day and our it over steamed vegetables and brown rice, yum!

Gluten Free Rice Noodle and Raw Vegetable Bowl

For the Peanut Sauce
1/4 cup natural organic peanut butter
1/4 cup warm water
2 tablespoons coconut milk (optional)
2 tablespoons local raw honey
1 large clove garlic
1 teaspoon fresh ginger
2 teaspoons serrano pepper
1 tablespoon cilantro
1 tablespoon organic tamari light

My organic vegetables of choice
Red cabbage (Finely sliced)
Red pepper (finely sliced)
Carrots (shredded)
Cucumber (thin slices)
Kale (finely sliced)
Fresh cilantro, mint and basil (roughly chopped)
1/2 package Rice noodles (cooked)

Method
Note- This is not strict low carb but can be modified.
Add all of your peanut sauce ingredients to a blender and blend until smooth.
Add to a mason jar.
*Note, I would double up on the sauce, it is delicious and you can use it for other dishes throughout the week!
Put your rice noodles into a bowl and cover with boiling water. Allow the noodles to sit for a couple of minutes. Once tender, cool under cold water.
Mix some of the peanut sauce with the noodles and divide into serving bowls. Add your favourite vegetables and herbs to the top, and then finish your beautiful creation with a little more peanut sauce.

Cook Outside The Box
You could mix everything together and wrap everything up in a rice wrap
You could also add some cooked quinoa, organic chicken, organic beef or Ocean Wise approved shrimp to your bowl for extra protein.
Use brown rice instead of rice noodles, it does contain more fibre and is more nutrient dense than rice noodles
You could use almond butter instead of peanut butter for the sauce
Double the peanut sauce recipe and use it for BBQ chicken sate , roasted fish and even a dipping sauce for baked sweet potato fries.

Bon Appétit!

Vegan Chili

1 tablespoon organic, virgin coconut oil
3/4 cup onion (diced small)
2 cloves garlic (minced)
1 teaspoon fresh serrano pepper (optional if you like it spicy)
1/2 cup celery (diced medium)
3/4 cup carrot (diced medium)
1 cup red pepper (diced medium)
3 cups kidney beans (BPA free can, rinsed)
3 roma tomatoes (cut in half and chard under the broiler)
2 cups vegetable stock ( I really like Harvest Sun vegetable cubes)
1 1/2 tablespoons maple syrup
2 tablespoons white wine vinegar (this is the LOVE)
1 cup fresh kale (Sliced thin and added at the end)
1 cup broccoli (cut into cute little pieces and added at the end)
1/2 cup organic frozen corn kernels

Spice mix
1 teaspoon oregano
1 tablespoon chili powder
1 teaspoon cumin
1/8 teaspoon smoke paprika (optional)
1 teaspoon paprika

Method
Note- This is not strict low carb, omit the maple syrup and beans and it will reduce overall carbs.
Cut all of your vegetables up and portion everything out before you start cooking. Set the broccoli, corn and kale aside to add at the end. Measure all of your spices and set them aside in a little bowl. Cut your tomatoes in half, place them onto foil, season with salt ad pepper. Place them under the broiler in the oven and let most of the tomatoes skins turn black. Flip them over and do the same thing on the other side. After they have been chard, puree them in a blender and add the white wine vinegar, vegetable stock and maple syrup. Set aside. Heat your coconut oil in a large pot on medium heat add your onion, garlic, celery, carrots and red pepper season with sea salt and pepper, sauteé for about 5 minutes. Add the spice mixture and sauteé for another 1-2 minutes, add your kidney beans and blended tomato mixture to the pot stir until well combined, cover, turn the heat down to low and simmer the chilli for about 30 minutes. Once the chilli is cooked, turn the heat off and add the kale, broccoli and corn, cover the pot and let the kale and broccoli cook from the heat that is still in the pot for about 5-6 minutes. Taste, season if needed

This is the most important part, serve this vegan chilli with:
Baked potatoes, guacamole, salsa verde and pico de gallo.
If you do eat dairy I highly suggest topping your vegetable chilli with organic shredded cheese and organic sour cream

Cook Outside the Box

Reduce the chilli until most of the liquid is gone and add some cooked brown rice. Wrap that mixture up in a whole wheat tortilla, serve with a salad.
Use the leftover chilli as an appetizer. Make some crostini, spread Boursin cheese on the toasts and add some warm chilli to the top. Soooooo good! 
Cook some quinoa and serve the warm chilli on top
Top your morning omelet with some of this vegetable chilli 

Bon Appétit!