Seafood Bouillabaisse – Simplified

Traditional bouillabaisse is a fabulous dish that requires many kinds of seafood and a lot of time to make. My quicker version delivers all the thrills of the original but uses only shrimp, plus fillet of sole and all the delicious flavours. IMG_1012

This recipe is easy on the wallet, but has all the makings of a gourmet dish. And you guessed it – it’s super low carb and low fat. Whether you’re on the hunt to impress guests or simply trying to change up your meal repertoire to include more fish and seafood into your diet, be sure to try this one out! Mmm

Ingredients:

  • 1 Tbs coconut oil
  • 1/2 sweet onion, chopped
  • 2 garlic cloves, minced
  • 3-4 basil leaves, torn
  • 2 cups strained tomatoes
  • 1 cup water
  • 1 lb raw shrimp
  • 1 lb raw fillet of sole
  • any other seafood of choice (e.g., muscles, clams, crab)

Directions:

  • Heat coconut oil in a pot
  • Add in onion and sautee until translucent
  • Add in garlic and stir for a seconds until you can smell the aromatics, be careful not to burn the garlic
  • Pour in the strained tomatoes, water and add torn basil leaves.  Let simmer on low for 10 – 15 mins
  • Place all desired fish and seafood in tomato brother mixture and let simmer for 7 – 10
  • min, until shell of shrimp becomes bright pink.
  • Serve in bowls with lots of the yummy broth and enjoy!

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Dijon Dill Salmon Cakes

IMG_0952 (1)Salmon is an all-star favourite in my family and this baked salmon recipe is always a huge hit. It’s incredibly flavorful, flaky and juicy, and also super easy to make. My children actually eat this salmon!

Recently, I started counting macros in order to build more lean muscle. That means upping my protein intake! And this oven baked salmon is the perfect go-to meal – it tastes fancy and delicious, and is also a great option for lunch the next day on salad. And get this – it has only 1g of carbs per patty! The Dijon mustard also adds the perfect touch on top.

If  you’re looking for an easy salmon recipe and want to utilize salmon more into your diet, then this recipe is for you! Mmm…

Ingredients:

  • 2 lbs fresh salmon, cut in chunks (can use frozen, ensure fully thawed prior to use)
  • 1/2 large red onion
  • 2 garlic cloves
  • 2 eggs
  • 1 – 2 Tbsp bold Dijon mustard
  • 1/4 cup fresh dill
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper

Directions:

*Note: recipe yields 13 patties

  • Set oven to 375F degrees.
  • In food processor, combine red onion and garlic.  Blend until chopped consistency.
  • Add to processor chunks of salmon, eggs, dill, and all other spices.  Blend a few second until combined and mushy consistency is met.
  • Cover baking dish with parchment paper and spray with non stick cooking spray.
  • Form salmon patties, I measured with my 1/3 cup measureing cups for consistency.
  • Bake for 20 min; flip half way though.
  • Serve with a squeeze of fresh lemon juice and dijon mustard for dipping
  • The perfect low carb meal – enjoy! 🙂

 

 

Sweet Potato Shepherd’s Pie

IMG_0794I’m back with a hearty but healthy recipe just perfect for fall! My Paleo Sweet Potato Shepherd’s Pie is a delicious take on the traditional shepherd’s pie, and one that the whole family will love, guaranteed. This is comfort food made healthy at its best!

The sweet potato adds a nice subtle sweetness with the other savory ingredients for a winner weeknight dinner – Mmm

Ingredients:

  • 1 Tbs coconut oil
  • 2 lbs ground chicken
  • 1 sweet onion
  • 2 celery stalks, diced
  • 2 carrot stalks, diced
  • 2 Tbs tomato paste
  • 2 Tbs coconut aminos
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried parsley flakes
  • 1 tsp dried thyme
  • Salt & pepper to taste
  • 1 tsp paprika
  • ¼ cup water (or chicken or beef broth)
  • 3 – 4 large sweet potatoes, peeled and chopped

Directions:

  • Preheat oven to 375C
  • Peel and chop the sweet potato, place in pot and cover with water
  • Boil until tender  – approximately 15 – 20 min, depending on size of pieces
  • While the sweet potatoes are boiling, make the filling for the pie
  • Dice onion, carrot and celery
  • In skillet, I use cast iron, heat coconut oil and sautee onions, carrots and celery. Season with salt
  • Add in ground chicken and cook until browned
  • Add in tomato paste, coconut aminos, ¼ cup water and all other seasonings
  • Cook on low for 10 min
  • Spray 8×11 baking dish with non cook spray.
  • Place filling in baking dish
  • Strain water from sweet potato, and reserve approx. ¼ cup.
  • With a hand blender, blend sweet potato with a pinch of salt and pepper.
  • Spread sweet potato on filling, sprinkle top with paprika
  • Bake in 375 oven for 45 min.
  • Cool and serve.
  • Also freezes great for another week! #mealprep

Creamy Asparagus Soup

There’s nothing like fresh asparagus when it’s in season – take advantage! Asparagus is a nutritional STAR that’s high in fibre, with lots of vitamins and minerals. This recipe is so simple and fast, and a big favourite in my house. It’s great any time of year, as a quick warm snack, or as part of a lunch or dinner.

Keep this in mind – I recently read that eating soup before a meal can lead to consuming less calories overall. Another reason to love soup, right? So grab your spoon and get sippin’! Mmm …

Ingredients:

  • 1 tsp avocado oilIMG_1975
  • 1 large leek, chopped
  • 2 cloves garlic, minced
  • 1 large carrot, chopped
  • 2 russet potatoes, peeled and diced
  • 2 Lbs asparagus
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp dried thyme
  • 1/4 tsp chipotle pepper
  • 10 cups reduced sodium chicken stock
    ( I like to use homemade stock – check out my last blog post to learn more!)

Directions:

  • Prep asparagus:  wash and cut and discard woody ends.  Cut asparagus tips and reserve.
  • Heat avocado oil and sautee leeks and garlic.
  • Add in chopped carrots, potatoes and asparagus.
  • Cover with chicken stock, approx 10 cups (note you can use half water and half chicken stock).
  • Simmer for 20 – 25 mins.
  • Add in seasonings.
  • Take soup off heat and blend with immersion blender.
  • Quickly steam asparagus tips in the microwave (place in micowave safe bowl, 1/4 cup water, microwave for 5 mins).
  • Top soup with cooked asparagus tips.
  • Serve and enjoy!

 

Classic Chicken Soup

I love soup and could eat it every day for every meal!  It is so versatile, and the flavour combinations and ingredients are endless! The amazing thing about soup is that, in general, they are low-calorie and packed with nutritious goodness. They can be a lunch, a dinner, a snack, and can be super filling! The chicken soup that I’m sharing with you here is a classic recipe, and good to use for chicken noodle soup, holidays (including upcoming Passover), matzah ball soup, and serves as a great chicken stock base for other soup recipes. Enjoy! IMG_2020
Mmm…

Ingredients:

  • 4 chicken quarters – drumstick and thigh
  • Chicken bones (if you can find at your local store) this will make a richer broth
  • 4-6 carrots, peeled and sliced
  • 4 parsnips, peeled and sliced
  • 2 celery stalks
  • 1 leek, trim top and bottom, slice lengthwise 1/2 way (do not cut full way through)
  • Flat leaf parsley
  • Salt and Pepper to taste

Directions:

  • Place chicken and chicken bones in a large stock pot and cover with water, approx 16 – 18 cups

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    Remember to skim the foam to make your soup as clean as can be!

  • Boil on medium heat, for about 15 mins.
  • Skim the foam and particles that rise to the surface of the water.  Repeat until it has all been removed as best as you can.
  • Reduce heat to a low simmer and add in the remaining ingredients (except salt and pepper).
  • Cook for 2 hours.
  • Add in a small bunch of flat leaf parsley 30 min before cooking is done.
  • And salt and pepper to desired taste.
  • Allow broth to cool, and put through a mesh strainer into another pot.
  • Reserve carrots and shred chicken off the bone.
  • Serve with shredded chicken, carrots, noodles, matzah balls, dumplings, etc.
  • Also freezes great for on hand chicken stock for cooking needs or as a base for other soups!

 

Asian Lettuce Wraps

Whenever I go to Asian restaurants, one of my favourite things to order are Asian Lettuce IMG_1863
Wraps. The great thing about this recipe is that it can serve either a main entrée, or as an appetizer. Also, they are super fun to eat; the crisp of fresh lettuce plus the warm filling gets my mouth-watering just thinking about it! Below is my take on a Paleo and Whole30 version of this ‘far east’ favourite! Mmm…

Ingredients:

  • 1 Tbs coconut oil
  • 2 lbs ground chicken
  • 1/2 large sweet onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, shredded
  • 1 can water chestnuts, drained, washed and chopped
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tsp sesame seeds, reserve one of the tsp for garnish at the end
  • 2 Tbs coconut aminos (soy sauce substitute)
  • 1 Tbs sesame oil, drizzle on dish at the end
  • 2 green onions, sliced for garnish
  • 1 head ice burg lettuce, or lettuce of choice.

Directions:

  • Heat coconut oil in skillet and add in onion and garlic (TIP: sprinkle with some salt to help the onions sweat and get translucent).
  • Add in ground chicken and cook until browned.
  • Add in shredded carrots and water chestnuts, cook for 5 – 10 mins until carrots are tender
  • Add in coconut aminos and all other seasonings (except sesame oil and green onions), let cook for 5 mins
  • Turn off heat and drizzle with sesame oil and garnish with green onions and remaining sesame seeds.
  • Scoop into lettuce leaves, wrap and enjoy!

 

Cauliflower Pizza

Who doesn’t love pizza, right?  When it’s pizza night in my house, and my kids are enjoying a hot, cheesy pizza, I definitely don’t feel like I’m missing out with this Paleo-inspired version. It’s healthy, wholesome and just as delicious. Plus, my variation is easy to make because you don’t have to steam the cauliflower, which can be time-consuming and messy. It’s the perfect recipe when you want to fulfill that pizza crave without the calories!  MmmIMG_2090

Ingredients:

  • 1 small head cauliflower, shredded
  • 2 eggs
  • 1 garlic glove, minced
  • 1 Tbs coconut flour
  • 1 tsp dried parsley flakes
  • ½ tsp salt
  • ½ tsp pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder

*Toppings – customize to your preference

  • 1/2 cup tomato sauce
  • Bell pepper, sliced
  • Onion, sliced
  • Hot peppers
  • Mushrooms
  • Avocado
  • Shredded chicken or sliced cooked turkey sausage
  • Cheese as a non Paleo option

Directions:

  • Preheat oven to 400 degrees F
  • Shred cauliflower in a bowl
  • Add all other ingredients and mix until combined
  • Line baking sheet with parchment paper and spray with non stick cooking spray
  • Spread out cauliflower mixture on baking sheet and spread out to approx. 1/3 inch thickness
  • Bake for 35-40 min
  • Remove from oven and place toppings of choice
  • Place back on oven for another 25 – 20 min, until veggies are tender
  • Once out of oven, cut up avocado slices and place on top
  • Serve and enjoy!
  • Tip: I like to buy cauliflower when it is one sale at the store.  Then pre shred and freeze.  Makes for quick and easy cauliflower pizza!!

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