Sweet Potato, Two Ways

For most of us, January brings the resolution to eat healthier, work out more, and improve our health.  And I love that so many people get excited at the prospect of leading more healthful lives; but let's face it, eating healthy can be challenging, mostly because it can be hard to think of what to eat!  So many of us gorge ourselves on candy, junk, and baked goods over the holidays, and I am no exception to that.  We get used to giving into our every craving for sugar, excess salt, and fat.  Some of us do this for weeks in a row, and this can make it difficult to transition toward healthier eating habits, especially if you decide to go cold turkey off the junk!

Alas, have no fear!  I promise there are so many healthy recipes and delicious foods you can make that are much more valuable to your overall health and wellness than you may think.  Today, I am going to feature two completely different recipes, both of which include one common ingredient that is both healthy AND tasty:  Sweet Potato!

Sweet potatoes are an excellent source of Vitamins A (over 400% your daily recommended daily intake in one medium sized spud), C, and B6.  They are also an excellent source of potassium; and while they carry more grams of natural sugar than white potatoes, they are far more nutrient dense and have fewer calories.

There are not very many people I know who don't like sweet potatoes... in fact, I can't think of one person I know that doesn't like it.  However, any ingredient will become boring to you if you run out of ways to use it in recipes -- even if you love it!  Sweet potatoes are just as versatile as white potatoes, and you can easily create tons of recipes that are tasty, healthy, and exciting!  Below are two completely different recipes, both featuring our lovely ingredient of the week:

Sweet Potato Fritters

Everyone loves a fritter!  And these sweet potato fritters are so easy to put together, it really doesn't take much cooking, the work is really all in the prep and these bad boys are easy as eating pie (because actually baking a pie from scratch isn't as easy as the cliche makes it out to be).  This recipe can easily be doubled to make extra, and it freezes very well, whether they are cooked first or frozen raw.

Try this recipe this weekend, and make a batch for yourself.  These are delicious eaten on their own, or topped with an egg for breakfast.  Try playing around with the spices, too; it's all about having fun, and making food the way you want it to taste.  I will be making these on a weekly basis, as they are the perfect make-ahead recipe to grab and go when life gets hectic.  

Sweet Potato Fritters
Yields:  12 fritters
Ingredients:
2 C shredded sweet potatoes (about 1 1/2 to 2 large sweet potatoes, peeled and shredded with a grater)
3 scallions, diced
2 large eggs, beaten
1/4 C coconut flour
2 T manioc starch (*if you aren't restricted to a grain-free diet, substitute with corn or tapioca starch)
1 T onion powder
1 T garlic powder
1/2 t paprika
Pinch cayenne powder
Salt & pepper

Directions:

In a large bowl, using a fork, mix together shredded sweet potato and beaten eggs.

In a separate bowl, mix together coconut flour, manioc starch, onion powder, garlic powder, paprika, cayenne, and salt & pepper.  Mix well and add to the sweet potato-egg mixture.  Mix well with a fork.  Add scallions and mix to combine.

Preheat oven to 350 degrees.  Prepare a baking sheet with tin foil or cooking spray.  Spoon 2 heaping Tablespoons of the fritter mixture into your hands and shape into patties.  Place each one on the prepared baking tray, leave about 1" room between each.

Bake for 10-15 minutes, flipping once.  They are ready when edges are crisp and center is stiff.  Remove from oven, let stand at least five minutes before consuming.  Top with cilantro, a spritz of fresh lime juice, and a few drops of hot sauce to really punch these babies up!

*Tip:  Alternative to baking, you can heat oil in a pan over medium-high heat.  Fry in heated oil for about 3-4 minutes per side, until edges are crisp and center is stiff.

****************************************************************************

Sweet Potato-Butternut Squash Curry Soup

One of my favorite things about Winter is SOUP.  If I started listing all the different kinds of soup, I would be writing for days... weeks even.  If you think sweet potato on its own is versatile, just look at a few soup recipes and tell me you couldn't find one you don't like:  Cream of Mushroom, Classic Chicken Noodle, Vegetable Minestrone... these classics are what most people think of when they hear the word, soup.  I love all of those, and there are still thousands of other soups ringing in my ears... but this recipe is all about our feature ingredient:  Sweet Potato!

I decided to compliment the sweet potato with butternut squash.  Butternut squash is less sweet and less starchy, adds great color, and a beautiful nutty flavor to this already delicious soup.  Flavors of cumin, turmeric, cardamom, and coriander are brought forward, leaving you with a feeling of warmth from the inside out as you devour this beautifully fragrant soup.  It freezes beautifully and thaws quickly over low heat in a pot for easy consumption later on... that is if you can manage not to eat it all at once.

Sweet Potato-Butternut Squash Curry Soup
Yields:  12 Cups
Ingredients:
3 C sweet potato, peeled and chopped
3 C butternut squash, peeled, seeded and chopped
1 onion, diced
2.5 liters chicken stock (veggie stock would also be beautiful, for all our Veggie/Vegan friends out there)
2 cans lite coconut milk (68% less fat)
2 T curry powder
Salt & pepper

Directions:
In a large stock pot, throw in chopped sweet potato and squash, diced onion, chicken stock, curry powder, and salt & pepper.  Bring to a boil.  Reduce heat to a simmer and let simmer until potato and squash are fork tender.  Remove from heat, and blend using an immersion blender until completely smooth and free of lumps.  Add both cans of coconut milk, blend to combine.

*Tip:  try adding a peeled, cored, Granny Smith apple to this soup.  It adds a pleasant sweet, but also tart element to this already amazing soup.

Enjoy and Buon Appetito!

Paleo Morning Glory Muffins

After a lot of unhealthy food choices lately, I've decided to start eating Paleo again. It just gives me more energy and makes me feel so much better. One of my favorite things about this dietary choice is that you can make a lot of the same foods you love, you may just have to tweak the recipe.

Morning glory muffins are probably my favorite. I've been craving them lately, so I decided to come up with a simple dairy-free, gluten-free recipe. These muffins are healthy, filling and sweet with a hint of spice from cinnamon and cardamom.

Paleo Morning Glory Muffins

Yields: 9 muffins

Ingredients:

3/4 C almond flour
1/2 C mashed sweet potato
1/4 C shredded carrot 
1/2 C shredded coconut
1/2 C raisins
1/2 C dried cranberries
1/2 C walnuts
1/4 C palm sugar
2 eggs
2 T chia/flax/hemp seeds
2 t vanilla extract
1 t cinnamon
1/2 t cardamom
1 t baking powder

Directions:

Preheat oven to 350 degrees. Line a muffin tin with papers, or grease the pan.

In a medium bowl, mix all ingredients together until well blended. Divide into muffin wells and bake 23-25 minutes, until a toothpick inserted comes out clean.

Let cool 5 minutes, then remove from the pan... consume!

Enjoy and Buon Appetito!

Paleo Hot/Cold Chocolate Crème

Last weekend I had the house all to myself and it was a real treat! Speaking of treats, it is important to allow yourself some indulgence every now and then, no matter how rigorous your diet/exercise regime may be. While the notion may be true that "it doesn't take one healthy meal to get skinny", it also doesn't take one unhealthy meal to get fat. We all need our "cheat treat" to stay balanced and happy!

This recipe takes about 5 minutes to put together and uses only 3 ingredients. It's dairy-free, refined sugar-free and it is rich, chocolate-y and oh so good. Try it hot or chill it in the fridge/freezer and try it as a cold treat - either way, if you are a chocolate fiend, you will enjoy this Paleo Hot/Cold Chocolate Crème.

Paleo Hot/Cold Chocolate Crème

Yields: 4, 2oz cup servings

Ingredients:

1/2 C coconut milk (Thai Kitchen makes a good one, they also offer a regular and lite version)
2 T cocoa powder
3 T agave syrup

Directions:

Pour coconut milk into a small sauce pot. Mix together agave syrup and cocoa powder, add to coconut milk and whisk until smooth. Bring to a simmer over medium heat, remove from heat, serve into 2oz espresso mugs and THAT'S IT!

*Place in the fridge/freezer to cool it off if you prefer this treat to be cold
*Try dusting the top with cinnamon or try adding a fruit component; orange or raspberry would be divine!

Enjoy and Buon Appetito!

Raw Paleo Energy Orbs

One thing I've noticed recently is that a lot more people are getting out and being active. I see more people outdoors, in their workout gear, on their bikes or on a run and it's inspiring! It creates motivation in others to see people getting out there and being physical and staying healthy.

Ensuring that you are consuming enough energy to fuel your marathon runs or your epic bicycle trek into work is very important. My mom is a long distance runner and has been looking for a simple, easy snack that she can bring with her on those treks to hit the pavement. These Raw Paleo Energy Orbs are perfect for that little bite you need to add that burst of energy to your longer, more strenuous exercise days.

I am sure you have seen many recipes that are similar to this and the beautiful thing about food is that you can add/remove pretty much anything you want, because creating flavors to your preference is what it's all about!

Raw Paleo Energy Orbs

Yields: 24+ balls

Ingredients:

1 C pitted dates
1 C mixed nuts *no peanuts if you are following a Paleo diet
4-6 T chia seeds
4 T coconut oil
4 T almond butter
*Optional: shredded coconut
*Optional, but highly suggested: 4 squares semi-sweet baker's chocolate

Directions:

In a food processor, blend dates, nuts and chia seeds until finely chopped.

In a microwave-safe bowl, melt coconut oil and almond butter. Add to nut mixture and mix well. Melt chocolate and add to the same bowl, mix until thoroughly incorporated.

At this point you may want to add 1/4-1/2 C almond flour to the mixture if it is too runny. You want to be able to form ball shaped orbs. You can also add more chopped nuts/dates, shredded coconut or chia seeds to absorb some of the extra liquid.

Form 1 T size portions into balls, chill in the fridge/freezer and wrap in parchment paper. Consume before your exercise regime or bring some along with you!

*You could also form these into small squares by pressing the mixture into a small, square shaped pan. Chill and cut into small squares.

Nutritional Info:
per 1 orb serving
92 calories
9.4g carbohydrates
3.7g fat
1.29g protein
12.6mg sodium
6.8g sugar
(please note, nutritional info is approximate as it was provided by MyFitnessPal)


Enjoy and Buon Appetito!

Summer Chicken Salad

Right now, us Vancouverites have been enjoying some of the most spectacular summer weather we have seen in years! Now, if you've been following my blog for a while you know that I LOVE to cook. However, one downside to hot seasons is slaving over a hot stove. Salads, BBQs and milder temperature meals tend to be showcased during the summer and this tasty recipe is no exception!

Summer Chicken Salad

Yields: 6 servings

Ingredients:

1 precooked roast chicken (store bought is fine, or you could roast your own!), shredded and diced
2/3 C mayo (check out the recipe I have for homemade mayo at the bottom of this previous post!)
1 red bell pepper, diced
3 ribs of celery, diced
2 carrots, shredded
1/2 red onion, diced (or use scallions!)
1 bunch fresh parsley, finely chopped
*optional, but highly suggested* 2 T basil pesto (see recipe below for a dairy-free version!)

Directions:

In a large mixing bowl, add all ingredients and toss to mix together. Make sure you mix well to incorporate all the flavors - especially if you added the pesto!

Serve on fresh Kaiser buns, or for a healthier option, serve on beds of lettuce i.e. the photo that was posted.

Homemade Basil Garlic Pesto

Yields: 1 C

Ingredients:

1 C fresh basil leaves
1 head garlic, roasted (preheat oven to 375, cut the tops off garlic head, drizzle with olive oil; salt & pepper, wrap in tin foil and bake for 30-45 minutes. Let cool and then squeeze bottom to release the sweet, garlicky goodness that you just created!)
1/4 C toasted pine nuts (toast for 1-2 minutes in a skillet over medium-high heat. You want them to turn golden brown, not burnt!)
1 lemon, juiced
1/4 C EVOO (extra virgin olive oil)
1/4 t Kosher salt

Add all ingredients to a food processor. Blitz until well blended and very smooth. Fill up a mason jar (or ice cube tray for individual portions) and freeze or refrigerate!

Enjoy and Buon Appetito!

Dairy-Free & Gluten-Free "Cheesecake"

I have always had a major sweet tooth. If there are cookies, Nanaimo bars, traces of pie or cake... I will eat it. And I will eat all of it. Since I have been following a Paleo-style diet for the past several months, it's been much easier to avoid over consumption of sugary treats.

I really enjoy taking classic recipes and modifying them to follow healthier guidelines. Since diets like Paleo or raw eating have become so popular, it is not difficult to find recipes and inspiration from other people's kitchens. One of the most classic desserts that comes to mind for me is Cheesecake, which makes my mouth water just thinking about it! Technically this is not a cheesecake, as it is 100% dairy-free, but it is every bit as scrumptious and satisfying as the original. I'd suggest giving it a try and see for yourself if it steps up to the plate.

Dairy-Free & Gluten-Free "Cheesecake"

Yields: 1, 9" cheesecake

Ingredients:

1 C pecans
1 C soft pitted dates
1/2 C shredded unsweetened coconut

3 1/2 C raw cashews, soaked, drained and rinsed
1 C raw, organic honey
2/3 C virgin or extra virgin coconut oil
2/3 C freshly squeezed lemon juice
2 t vanilla extract or 2 vanilla beans, scraped

Directions:

Soak the cashews for at least 4 hours, or overnight. They need to be soft. Rinse and transfer them into a colander and let them drain into the sink while you prepare the rest of the ingredients.

In a food processor; add pecans, dates, and coconut. Process for 1-2 minutes until mixture is semi-coarse. Pour into the bottom of a 9" springform pan and press to even out the bottom layer.

In a food processor or high performance blender; add drained/rinsed cashews, honey, coconut oil, lemon juice and vanilla. Blend well, approximately 5-7 minutes to ensure the mixture is well blended and very smooth.

Pour the filling over the crust and smooth the top with a spatula. Place dessert into the freezer, for at least 4 hours or overnight. Remove slices 1/2 hour before serving and top with your favorite fruit mixture, or go ahead and eat it plain.

*Use a muffin tin and make individual, mini "cheesecakes" for a party, or if you prefer single-sized portions.

*Don't believe me that this is a healthy option for dessert? This recipe does not contain any refined sugars or oils, is filled with "good" fats, is cholesterol free and is packed with antioxidants (Vitamin C if you top it with fresh berries and Vitamin E from the cashews and pecans). Much healthier than the "original", which is packed with high fat content, cholesterol and sodium, not too shabby if you ask me!

Enjoy and Buon Appetito!

Beef/Pork Chipotle Meatball Lettuce Boats

My mom and I were craving hamburgers for dinner last night, but since we've been trying to stick to a Paleo-style diet, we decided to experiment with meatballs! We used ground beef and ground pork and added chipotle chilés to add a smoky flavor. We accompanied these meatballs with a homemade chipotle mayo to top it off!

This is a wonderful meal for summer, it doesn't take a lot of work and if you make a huge batch like we did, you can freeze the remaining portions for later use.

Beef/Pork Chipotle Meatball Lettuce Boats

Yields: 42 large meatballs

Ingredients:

1lb extra lean ground beef
1lb medium ground pork

1 bunch fresh parsley, chopped finely
1/2 yellow onion, finely diced
6 cloves garlic, minced
1 small can chipotle chilés in adobo sauce, chopped
2 large eggs
salt & pepper

Chipotle mayo:

2/3 C mayo (homemade recipe will be listed below)
3 chipotle chilés, chopped
1/2 lemon, juiced
1/2-1 t smoked paprika (optional)

Directions:

Preheat oven to 400 degrees. Line a baking sheet with tin foil, set aside.

In a medium bowl; mix mayo, chilés, lemon juice and paprika. Whisk to incorporate well, taste as you go and adjust the paprika for preferred smoky/spicy flavor. Cover and let stand in refrigerator.

In a large bowl; add both ground meats, parsley, onion, garlic, chilés & sauce, eggs, salt & pepper. Use hands to mix well to ensure ingredients are well incorporated, but do not over knead the meat (it will give it a mealy texture, which you absolutely do not want).

Form meatballs by rolling tablespoon sized portions into balls. Place onto baking sheet, allow for 1/4-1/2" space between each. Bake 30-40 minutes, until meatballs are cooked through.

Assemble your "meatball lettuce boats" by lining the meatballs up into leaves of Romaine lettuce. Top with your chipotle mayo and/or your favorite toppings, consume and bask in the glory of delicious meatballs!

*Homemade Mayo*

Ingredients: 2 eggs, 2 C olive or avocado oil (do not use EVOO), 2 T apple cider vinegar, 1 t Dijon mustard, salt & pepper.

Directions: Add eggs, vinegar, mustard, s&p to a blender. Blend 10-20 seconds, remove the plug and slowly pour in the oil and continue to blend until mixture is emulsified and smooth. Transfer to a resealable container and refrigerate for continual use.


Enjoy and Buon Appetito!

Vegetarian Chickpea & Cauliflower Curry

I don't post Vegetarian recipes very often, not because I don't enjoy them, only because I really love meat! Also, because I switched over to Paleo, I've had to eliminate legumes from my diet, which are an amazing source of protein. This recipe for Channa Gobi (Chickpea & Cauliflower) Curry is not #whole30 or #paleo approved, however, it is vegetarian/vegan and I will provide some tips below should you prefer to add some meat, as it is versatile in that regard.

Channa Gobi (Chickpea & Cauliflower) Curry

Yields: 4 servings

Ingredients:

3 C chopped cauliflower 
1 C frozen peas
1 onion, diced
2 carrots, diced
1 15oz can chickpeas (garbanzo & chickpeas are the same, FYI), drained and rinsed
1 can diced tomato, drained
1 can coconut milk
2 T curry powder
1 C vegetable broth
salt, pepper & olive oil

Directions:

In large sauce pan, heat olive oil over medium-high heat. Add onion and saute until tender and golden brown. 

Add carrot, cauliflower and curry powder, mix and saute until fragrant. Add tomatoes and broth, cover and cook until veggies are softened, about 10 minutes.

Add chickpeas, peas, coconut milk, salt & pepper and mix well. Cook uncovered until flavors are well blended and mixture thickens, about 10 minutes.

Serve hot over cooked rice, noodles or steamed veggies!

*Add cooked chicken thighs in substitute of chickpeas for a non-Vegan-but-Paleo-approved version!

Enjoy and Buon Appetito!

Pulled Pork Lettuce Wraps - TDF

I just spent 8 blissful days in the beautiful West side of Maui, HI. It was my first time going to Hawaii and it was better than I'd expected. We rented a condo and spent most nights cooking for ourselves. However, I did venture down to a little town called Lahaina for happy hour and had the most delicious Pulled Pork Lettuce Wraps from a restaruant on the beach called Kimo's. They were divine. Simply assembled but full of flavor and very satiating, yet the lettuce aspect kept them from being too filling. Below is my version of the same meal!

Pulled Pork Lettuce Wraps - To Die For

Yields: approx. 6 servings

Ingredients:

1 3lb pork butt roast, trimmed of excess fat
1.5-2 C your favorite BBQ sauce*

Butter lettuce
1/2 red onion, thickly diced
Pepper

Directions:

Place pork roast in a crockpot, pour BBQ sauce over the roast and cook on low 8-9 hours. Shred with forks and mix well with remaining sauce and liquid. *Alternatively, cook roast and sauce in a dutch oven at 350 degrees for 4-5 hours.

Lightly saute diced onion in olive oil for 3-5 minutes until soft but not brown. Dust with pepper.

Wash and dry butter lettuce, place pulled pork into the middle of the wrap, top with onions and a dollop of organic ketchup* and a few dashes of hot sauce.

Enjoy and Buon Appetito!

*Paleo BBQ sauce recipe:

1 small can tomato paste
1 C natural apple juice
1 T chilli powder
1 T hickory smoke spice
1 t salt
1 t pepper
1 t paprika
1/2 t garlic powder
1/4 t cayenne - add more for spicier flavor

Simmer in small sauce pan for 20-30 minutes, add to glass jar and serve with anything you enjoy BBQ sauce with!

*Never buy ketchup with high-fructose cornsyrup! You can buy organic ketchup from the condiment section in your local grocery store. Organics and Heinz have great versions!

Mousse Di Cioccolato

I have a major sweet tooth, I always have. I'm also a choco-holic. Now that The Whole 30 has been over for a while, I am now able to reconstruct recipes that follow the rules of Paleo-style eating. It's been quite easy to find replacement ingredients that follow the rules and it's a great way to be able to have a little treat, while being able to stay healthy.

This is the easiest recipe I've ever made, I'm not kidding. I shouldn't even be calling it a "recipe". There's only 3 ingredients and it's absolutely delicious!

Mousse Di Cioccolato (Chocolate Mousse)

Yields: 3 small servings

Ingredients:

1 T organic, unpasteurized honey
1/4 C unsweetened cocoa powder
1/2-3/4 C coconut cream

Directions:

Mix honey and cocoa powder together in a small bowl. Add coconut cream and mix thoroughly. Divide into individual ramekins and chill.

Serve on its own, or add fresh raspberries or pomegranate seeds for an extra treat!

*Chill in the freezer if you want to turn this into ice cream!

Enjoy and Buon Appetito!

Dairy-Free, Gluten-Free Rasp-Blackberry Muffins

The Whole30 has come to an end... It was a wonderful experience for me. I did this 30 day challenge with my mother and we loved every minute of it! For us, we found it extremely easy to follow the guidelines and to stick to the rules. It's only 30 days of your life and the results have been astounding! We couldn't be happier with how we feel about our bodies, our energy levels and even our mental states. If you haven't tried The Whole30, you should! Even just to experiment. If you are already healthy and focused on eating well and exercising, this will be a breeze for you! If you are looking for another option to jumpstart a healthier lifestyle, you definitely should look into this program. For more information, check out their website: http://whole9life.com/

Part of the challenge of the Whole30, is that you cannot recreate junkfood to fit the rules of the diet plan. That meant I couldn't "Paleo-ify" baked goods, candies or treats during the Whole30... well now I can! I purchased 1lb of Coconut Flour from a local farmer's market on Commercial Drive. I couldn't wait to test it out and start baking some Paleo-style foods! There is a lot of truth in the fact that not every recipe can be recreated to suit a specific diet, for example: you could never bake a beautiful, fragrant loaf of Foccacia using gluten-free flour, it just wouldn't turn out the way it should. Some things need to be made exactly the way they were meant to. However, I made these Rasp-Blackberry Muffins last night and they are AMAZING! Even if you don't follow a specific diet plan, you should try them. They are dense and have a similar consistency to cornmeal muffins and guess what? They took 20 minutes to make, from prepping the ingredients to baking the damn things. Hallelujah!

Dairy-Free, Gluten-Free Rasp-Blackberry Muffins

Yields: 6 muffins

Ingredients:

1/4 C sifted Coconut Flour
1/2 t baking powder
3 T raw honey
3 T melted coconut oil*
3 large eggs
1/3 C fresh Raspberries
1/3 C fresh Blackberries

Directions:

Preheat oven to 400 degrees. Line muffin tray with paper linings, or grease pan with coconut oil.

In a medium mixing bowl, mix together coconut flour, baking powder, honey, coconut oil and eggs. Mix well with a hand mixer. Fold in fresh berries and pour evenly into muffin tin.

Bake 16 minutes. Serve warm and enjoy the hell out of these muffins!

*I used virgin coconut oil, feel free to use extra-virgin if you prefer a less pronounced coconut flavor.
*You must use fresh berries for this recipe, if you use frozen, they will turn to mush! Feel free to substitute blueberries, gooseberries, or whatever other berries you might want to try.
*My muffins turned super yellow because my egg yolks were bright yellow. Also, because the recipe calls for honey instead of sugar, the color will not change much after baking.

Enjoy and Buon Appetito!

Spinach, Red Pepper & Mushroom Stuffed Pork Tenderloin

If you want a recipe for an easy meal that looks fancy, make this Stuffed Pork Tenderloin. If you want to impress your crush or show off to your long-time lover, you need to make this. I promise you, it is easier than you might think and it is delicious!

Spinach, Red Pepper & Mushroom Stuffed Pork Tenderloin

Yields: 4 servings

Ingredients:

1 1.5lb pork tenderloin
1 300g package frozen spinach, thawed and squeezed
1 red pepper, finely diced
4 cloves garlic, minced
1 package dried mushrooms (I used a mixture), softened
3 sprigs fresh Rosemary
Butcher's twine (for tying the tenderloin)

Directions:

Preheat oven to 375 degrees. Place mushrooms in a bowl with boiling water. Let stand 15 minutes until mushrooms have softened and liquid is brown. Discard liquid and finely dice mushrooms, set aside.

Rinse and pat down tenderloin with paper towels. Using a sharp knife, carefully slice the tenderloin lengthwise. Be careful not to pierce all the way through, you want to leave about 1/2" between the pork and your cutting board.

In a medium mixing bowl, mix together spinach, diced red pepper, garlic and diced mushrooms. Toss with salt and pepper, to taste. Use a spoon and fill the tenderloin cavity. Lay rosemary sprigs across the top and tie with kitchen twine.

Bake for 35 minutes at 375 degrees. Let stand 5-10 minutes before slicing and serving. Serve with steamed or roast vegetables and a nice glass of wine. Try pairing this dish with a white Bordeaux or Sauvignon Blanc and if you are a red wine drinker, go with a Pino Noir.

Enjoy and Buon Appetito!

Braised Chicken with Cherry Tomatoes, Red Peppers, Onion, Scallions and Mushrooms

My Mom and I are still going strong with The Whole30 challenge we started on February 1st. I may have mentioned that I cook for my Mom once a week. I do all her meal planning for the week and provide a shopping list. Then I go to her house and cook it all so she can divide it into personal size portions to eat throughout the week, or to freeze for later.

Last weekend I found a recipe for a Paleo Chicken Casserole and completely reconstructed it. It was so much fun and the end result was beautiful! Cooking is something I take seriously but it is also fun and energizing. It gives me an opportunity to utilize my creativity and to come up with new ideas on a regular basis. I love cooking for other people more than anything! When people eat something I've made and they say, "Oh my goodness, that is so good!", it is one of the best compliment I could ever receive.

 Braised Chicken with Cherry Tomatoes, Red Peppers, Onion, Scallions and Mushrooms

Yields: 4-6 servings

Ingredients:

1 roasting chicken, innards removed (freeze them for chicken stock!!!)
1 small box cherry tomatoes, halved
1 large red bell pepper, diced
1 small yellow onion, diced
1 small bunch scallions, diced
1 package dried mushrooms - we used a mixture

Directions:

Preheat oven to 350 degrees. Using a large kitchen knife, divide the chicken into portions. Separate the legs, thighs and breasts. Leave the bones and skin intact. Meanwhile, place dried mushrooms in a bowl with water. Let stand at least 15 minutes to soften. Remove mushrooms from bowl once they are soft, dice mushrooms and reserve the liquid.

Season chicken pieces with your favorite seasoning. Place in a large baking dish and bake for 20 minutes. You do not want to cook the chicken all the way through. Transfer partially cooked chicken to a large casserole dish with a lid. Top chicken with cherry tomatoes.

In a medium skillet heat olive oil over medium-high heat. Add peppers, onion, scallions and mushrooms to the pan. Saute until onions are soft and golden brown and peppers begin to spot. Pour saute mixutre over the chicken and tomatoes. Bake in preheated oven for 50-70 minutes, or until chicken is cooked through (internal temperature must be 165).

Serve with a nice green salad and mashed sweet potatoes or roasted squash.

Enjoy and Buon Appetito!

Frittata with Italian Sausage, Spinach, Peppers, Mushrooms and Onion

I've started cooking for my mom on the weekends and this passed Monday, we made amazing food! I will be posting 3 recipes in the next few days. I'm going to start with a simple Frittata recipe we made. It is so freaking easy to make, not to mention very healthy and delicious!

Frittata with Italian Sausage, Spinach, Peppers, Mushrooms and Onion

Yields: 1 large frittata

Ingredients:

10-12 large, organic, free-range eggs
300g Italian Sausage
1 package frozen spinach (or use 1 large bunch fresh and steam it)
2 bell peppers of your choice (green, red, yellow, orange), diced
1 small onion, diced
1 small package mushrooms (crimini, white, portobella, etc), diced
Olive or coconut oil


Directions:

Preheat oven to 425 degrees. Grease a 9x13" pan with coconut or olive oil. In a large mixing bowl, toss spinach with kosher salt and pepper, set aside.

Heat a large skillet over medium-high heat. Once pan is hot, add sausage and saute until well browned and meat is cooked through. Drain fat from the skillet. Add cooked sausage to the spinach, mix to incorporate.

In the same skillet, heat oil until hot. Add peppers, mushrooms and onion. Saute until vegetables are soft and mushrooms have soaked up their liquid. Add sauteed vegetables to the sausage-spinach mixture. Mixwell and spread evenly into prepared baking pan.

In a separate mixing bowl, crack eggs and whisk well. Pour over frittata mixture in the baking pan. You may need to stir it around to make sure an even layer of eggs coat the ingredients.

Bake at 425 degrees for 40-50 minutes, until eggs are set in the centre. Allow to cool 10 minutes before serving.

*I like to cut my frittata into 6 portions and use it throughout the week for lunches and quick dinners. 10-12 eggs may sound like a lot, but when you split up the portions, it's a perfect amount!
*Check out the website: www.thewhole9life.com for more details about the Whole30!

Enjoy and Buon Appetito!

Spiced Chicken and Green Salad

Man, oh man do I love chicken in a salad. I feel like a salad isn't complete without a nice, juicy chicken breast.

On most nights I will make my favorite go-to salad. I like to cram as many fresh vegetables* as I can into my salad and my all time favorite dressing is one of the simplest to make; Balsamic and Olive oil vinaigrette.

*Always try to buy local organic produce. You lower your chances of eating GMO produce, lower your intake of pesticides and save money, while supporting your local grocers instead of big corporate companies... How could you go wrong?

Spiced Chicken and Green Salad

Yields: 8-10 cups

Ingredients:

(As pictured below)

2-3 chicken breast fillets
8 C fresh salad greens: spinach, radicchio, red and green butter lettuce, arugula, endive, etc)
1/2 red onion, sliced very thin
2 C fresh strawberries, sliced
1/2 bunch fresh Parsley
2 T pine nuts

1/4 C Balsamic vinegar
1/2 C Olive oil
1/4 t ground mustard

Directions:

Heat large skillet over medium-high heat. When pan is hot, drizzle with olive oil.

Season both sides of chicken with a blend of: black pepper, garlic powder, onion powder, and a pinch of cayenne pepper. Or use your favorite poultry seasoning.

When oil is hot, place chicken fillets in the pan. Let stand 3 minutes. Turn chicken over and cook another 2-3 minutes. Remove from pan, let stand under tinfoil. Slice into strips when ready to serve.

In a small jar with a lid, mix together balsamic vinegar, olive oil and ground mustard. Close jar and shake well.

In a large salad bowl, toss salad greens, sliced red onions and parsley with balsamic vinaigrette. Mix well and serve plates with dressed salad. Top with sliced strawberries, pine nuts and the chicken breast.

*add any mix of your favorite vegetables and/or fruit. I really enjoy switching it up with any of the following: cucumber, any sweet pepper, shredded carrots, sugar snap peas, raspberries, blackberries, grapes, etc.

Enjoy and Bon Apetit!

Classic Roast Chicken with Fresh Herbs, Garlic and Lemon

I am on day 6 of the Whole 30, which I talked about briefly in my previous post. If you would like to know more about it, check out their website, thewhole9life.com! It might sound like you have very limited options when all you are allowed to eat is meat, vegetables, fruit and nuts & seeds, but there are tons of amazing recipes that are easy to make and are totally delicious.

Last night I made a Roast Chicken. I love chicken, I really do and it is really easy to make a whole chicken, trust me! Do you know how many recipes you can create out of one roasting chicken? Lots and lots! Never, ever throw out your chicken carcass, you need it for homemade chicken stock, which can then be used for soups, stews, and lots of other delicious meals.

Try this recipe for Roast Chicken!

Classic Roast Chicken with Fresh Herbs, Garlic and Lemon

Yields: 4 servings

Ingredients:

1 3lb roasting chicken
1 large lemon, sliced
1 T olive oil
1 bunch fresh Herbs de Provence (I used Sage, Thyme and Rosemary to keep it simple)
8 cloves garlic
1 large onion, quartered
2 large carrots, roughly chopped
3 stalks celery, roughly chopped

Directions:

Preheat oven to 450 degrees.

Don't bother peeling the carrots, onion or garlic - only use 4 cloves. Place them in the roasting pan.

Chop up your fresh herbs and mix together in a small bowl with 1 T olive oil and the juice of half a lemon. Set aside.

Wash your chicken and then pat dry with paper towel. Remove the neck and giblets, freeze for later (you need these for the stock! If your chicken has these removed already, that's OK). Season the inside and outside of your chicken with Kosher salt and black pepper. Place 4 cloves of garlic, all of the lemon slices and about 1/4 of the herb mixture inside the cavity.

Tie the legs together and place the wings underneath the body. Rub the chicken with olive oil and lemon juice, then rub the remaining herb mixture all over the chicken. Place chicken on top of vegetables in roasting pan.

Place roasting pan in the oven, turn oven down to 425 degrees. Roast chicken until an instant read thermometer shows a temperature of 160 degrees (or pull the leg away from the body, if the juice runs clear, it's ready. If the meat and juice is pink, it's not ready). Check your chicken half way through cooking time, if it looks too dark on top, tent lightly with foil and resume cooking.

Remove chicken from oven, let stand on a cutting board under tented tin foil for 5-10 minutes, the chicken will continue to cook as it rests, bringing the internal temperature to 165 degrees.

Carve and serve your chicken with roast vegetables and a nice green salad. Don't forget to keep the carcass for your amazing chicken stock! ;)

Enjoy and Bon Appetit!

(The Whole30) "Spaghetti" with Tomato-Meat Sauce

My Mom introduced me to a book titled: It Starts With Food by Dallas & Melissa Hartwig (you can purchase an electronic version of this book on your e-reader). I haven't gotten very far into the book yet, but it "outlines a clear, balanced, sustainable plan to change the way you eat forever". Based on the building blocks of the Paleolithic diet, this book highlights the importance of eating "whole/natural" foods, such as grass-fed pasture raised meat, eggs, fish, vegetables, fruit, nuts and seeds. It excludes grains, legumes, dairy products, white potatoes, refined salt, refined sugar and processed oils.

This is not an "extreme" diet or a "drop weight fast" scheme. This is about cleansing yourself of the foods that can harm your body and changing your relationship with food for the rest of your life. If you want to know more about this book and The Whole 30, check out their website Whole9Life.com. Some of the testimonials are amazing!!

I've been working the program since February 1, 2013. It is only day 5 and I feel wonderful. I haven't actually had a very difficult time sticking to the "rules" so far, but I'm not expecting it to be easy. I have been craving dairy products more than any other food group excluded in the program... but I'm staying strong!

Last night I made my go-to recipe for Spaghetti sauce, but I used Spaghetti Squash instead of pasta. It was delicious and I actually think I prefer the squash to pasta since it has a bit of a crunch, which adds a nice texture to the meal.

"Spaghetti" with Tomato-Meat Sauce

Yields: 6 servings

Ingredients:

1 spaghetti squash, cut lengthwise and seeds removed

1 28oz can crushed tomatoes
1 213ml can tomato puree
2 T tomato paste
4 cloves garlic, minced
1 small onion, diced
1 green pepper, diced
1 1/2 t black pepper
2 t garlic powder
2 t onion powder
1/4 t ground sage
2 t Italian seasoning (or use a mixture of oregano, thyme, basil, etc)
2 bay leaves
1/4 t cayenne pepper
1lb extra lean ground beef

Directions:

Preheat oven to 400 degrees.

Add all the spices together in a small jar, set aside.

Heat a large skillet over medium-high heat. Add ground beef and break up into bits, brown the meat until it is cooked through. Drain fat from pan. Add green pepper, garlic and onion to the ground beef. Saute until vegetables are soft and onions are golden brown. Add half the spice mixture to the skillet, stir for 2 minutes.

Add crushed tomato, tomato puree and tomato paste to the skillet. Lower heat to medium-low and bring to a boil. Add remaining spice mixture and stir well to combine. You may want to add 1/3 to 1/2 C water to the sauce . Lower heat to low and let sauce simmer. The longer it sits, the better the flavor! Continue to stir periodically (and taste!!!) while you bake the spaghetti squash.

Place spaghetti squash halves into a baking dish, flesh side down. Pour enough water into the dish to come up 1" on the sides of the squash. Bake 40-60 minutes depending on the size of the squash. Remove from oven when rind is soft and insides shred easily with a fork.

Serve the hot tomato sauce over a steaming plate of spaghetti squash. Top with fresh cracked pepper, red pepper flakes, or your favorite brand of hot sauce!

Enjoy and Bon Appetit!