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.

Chimichurri

Everything is raw in this dip so the vitamin C from the fresh herbs is at it's most powerful, the raw garlic and onion has antibacterial properties and helps boost the immune system. The unfiltered raw organic extra virgin olive oil contains phytonutrients and heart healthy omega 9 oils. The importance of quality over quantity for the olive oil here is very important if you want to achieve a super nutrient dense chimichurri.

1 bunch Italian parsley
1/2 bunch cilantro
¼ cup onion
1 teaspoon dried chili flakes
1 teaspoon dried oregano or 1 tablespoon fresh
2-3 cloves garlic
2 tablespoons red wine vinegar
3 tablespoons extra virgin organic olive oil
1/2 teaspoon sea salt and fresh ground pepper (may need to add more to your liking)
** Add an extra 3/4 cup extra virgin organic olive oil stirred into the chimichurri after you have blended the above ingredients.)

Method
In a food processor add your garlic and onion, pulse two or three times. Add your fresh herbs and pulse a couple more times, add the rest of the ingredients **except for the extra 3/4 cup of olive oil that you will stir in afterwards.
Pulse the ingredients together until you get your desired consistency, pour the chimichurri into a glass storage container and stir in the rest of the olive oil. You do want the chimichurri to have a coating of olive oil on top, if you need to add a little more olive oil, do so. This preserves it; which allows it to sit in the fridge for weeks, you can even freeze it in little ice cube trays if you would like.
Bon Appetit!

Think Outside the Box

You can do so many things with this amazingly healthy and tasty salsa; I love to grill vegetables and my local farmers sausage and have the chimichurri on the side. Delicious homemade bread loves to be lathered in chimichurri and my morning omelet seems to smile a little more when I add a dollop of chimichurri to it.

Detox Fresh Herb and Red Cabbage Salad

1 1/3 cup kale (shredded)
1 1/3 cup carrot (shredded)
1 1/3 cup red cabbage (shredded)
1/8 cup fresh mint leaves (coarsely chopped) 1/8 cup fresh cilantro leaves (coarsely chopped)

Vinaigrette
1 tablespoon extra virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1/4 teaspoon sea salt and pepper

Method:
Clean and shred your first 3 ingredients and add them to the bowl.
Chop your fresh herbs coarsely; you want big pieces of the herbs in your salad, treat them like a type of lettuce.
In a little mason jar, add all of your vinaigrette ingredients and shake them up in the jar.
Toss the salad with as much dressing as you would like and serve. 

Cook Outside the Box
Add freshly grated ginger and garlic to the dressing for a nutrient pump up and anti-inflammatory affect.
Make a wrap out of this nutrient dense salad.
Add some lightly toasted cashews or sesame seeds and give it an Asian flavour to it. Kale and Cabbage Salad

Orange and Oatmeal Smoothie

OH MY GOODNESS, this really is like a dessert and it really is such a treat. Don’t be fooled by the natural ingredients, this is on the higher side of sugar with the dates and oatmeal, but a great alternative to going through the dairy Queen drive through:)

1/3 cup whole oats to 2/3 cup water (you are only going to use half of the finished oatmeal)
1 1/4 cups almond mylk
2 dates (pitted)
1 teaspoon true cinnamon
1/2 banana
1 teaspoon vanilla extract
1/2 orange (peeled)
1 1/2 teaspoon orange zest (add more if you like)
3 ice cubes
*Add a handful of spinach, kale or parsley to this to increase nutrient density!

Method
Note- This is not low carb
Cook the oatmeal with the lid off, once it's done allow the oatmeal to cool.
Add half of your cooled, cooked oatmeal to your smoothie and the rest of the ingredients to the blender and blend until smooth.
Serves 2 or 1 big portion.
*You could add less oatmeal or more liquid to thin it out or you could add all of the cooked oatmeal for a thicker shake.

Red Lentil Dahl with Roasted Vegetables

1 tablespoon organic coconut oil
1/2 cup onion (small dice)
1 large clove garlic (minced)
1 cup red lentils
2 1⁄4 cup vegetable stock or organic chicken stock
2 tablespoons tomato paste
2 tablespoons Madras curry paste
Season with sea salt
3 tablespoons organic sour cream (optional)

Method:
Note- This is not strict low carb
In a saucepan, melt the coconut oil and sautée the onion over medium heat for about 3 minutes.
Add the garlic, tomato paste and curry paste, sautée for another 2 minutes.
Add your lentils and stock, cover and simmer on low for 15 minutes stirring occasionally.
Take the dahl off the heat and let it sit covered for 10 minutes to finish cooking.
Top your dahl with sour cream, fresh mint or cilantro and season with sea salt.

Cook Outside the Box

As seen in the picture above, I served this delicious warm dahl over steamed kale, roasted sweet potato wedges and roasted cauliflower.
Clean and de-stem the kale, I like to steam about 1 1/2 cups of fresh kale per serving. Steam the kale for about 3-4 minutes or until tender, and then toss the nutrient dense steamed kale with a little organic coconut oil, sea salt and garlic powder.
I roasted the cauliflower florets and sweet potato wedges with a little coconut oil and Indian red curry powder.
Follow these directions on how to roast vegetables, Roasted Vegetables.
Put all of these delicious and powerful foods together and you have the above picture and a happy belly.

P.S The dahl freezes like a dream, so double up yo!

Bon Appétit! 

Raw Cashew Dip

2 cups raw unsalted cashews (soaked in water for 3-4 hours)
2 teaspoons Sriracha hot sauce
1 1/2 tablespoon fresh lemon juice
1 teaspoon ground fennel
1 teaspoon ground cumin
1 teaspoon sea salt
2 teaspoon ground coriander
2 tablespoons nutritional yeast
½ tablespoon garlic powder
1 tablespoon onion powder
3/4 cup filtered water

Method:
Soak the raw cashews in water for 3-4 hours.
Drain the cashews and add them to a food processor with the lemon juice and water, process until smooth and creamy.
Add the rest of your ingredients except for the fresh parsley.
Blend until everything is combined well.
Add the cashew dip to a large bowl and fold in the fresh parsley.
*Note: You can open up one probiotic capsule and add the powder to the raw cashews while they are soaking. This will add a tangy flavour to you cashew dip.

Cook Outside the Box
Instead of adding the herbs and spices above, you could make your own version. 
Try fresh chives and garlic, lemon zest and tarragon or chipotle and lime.
This dip is also a great base for vegan pasta. Just blend the cashews, water and lemon; then add nutritional yeast and garlic powder. Dilute the dip a little with some organic soy milk or organic rice milk to make the consistency of a creamy sauce. Add some cooked pasta and steamed veggies and you got yourself a delicious vegan, gluten free, dairy free dinner.

I love to eat this dip with my gluten free, dairy free lentil burgers. I also like it with crackers and fresh vegetables. The possibilities are endless with this dip, think outside the box; sandwich spread? Ummm, yes.

Bon Appétit!

Curry Cauliflower with spinach

4 cups cauliflower (medium florets)
1 1/2 cups cooked chickpeas
2 cups fresh spinach
1 cup onion (diced small)
1 teaspoon garlic (minced)
1 teaspoon fresh ginger (minced)
1 tablespoon + 1 teaspoon Indian red curry powder
1 1/2 tablespoon organic virgin coconut oil
1/2cup vegetable stock
1 can organic coconut milk (full fat)
2 lime leaves (optional but highly recommended)
1/2 teaspoon sea salt

Method
Heat the coconut oil in a large pot and sauteé the onion for 2-3 minutes.
Add the cauliflower and brown the cauliflower for a couple of minutes on medium heat.
Add your , lime leaves, red curry powder, garlic and ginger.
Sauteé for 1 minute.
Add your chickpeas, coconut milk, seas salt and vegetable stock. Stir everything together.
Simmer with the lid off for 8-10 minutes. You want the cauliflower to be aldente. 
Turn the heat off, remove the lime leaves and add the spinach. Cover with a lid until the spinach has wilted.

Cook Outside the Box
Instead of chickpeas, you could always add cooked French lentils for a different texture ad flavor.
Serve this curry over brown rice or quinoa
Add cooked organic chicken or Ocean Wise approved shrimp
I love adding fresh cilantro at the end and a squeeze of fresh lime.
If there are leftovers, you could always cook some jasmine rice add it to the curry and then wrap it up in a whole wheat wrap and add some fresh veggies. Yum.

Bon Appétit! 

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!