Author Archives: mymotivatedmeals

Garlic Dump Ranch Dressing

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If you follow my Instagram account (shout out to @weightloss_princess82) , you may have heard the term “Dump Ranch” before and that is because I am obsessed with it.  I dip vegetables and every kind of protein in it. I will also use it as my base for tuna and chicken salads.D9C7FE82-793F-4A8F-AA30-8971A01FAEFC

If you stick to a Whole30 or paleo lifestyle, you can quickly grow tired of balsamic and vinegar as your main salad dressing. Let me introduce you to the game changer in the world of sauces and dressing… Dump Ranch. This is a “clean” (read: no sugar, no additives) version of the salad dressing most people love most. It takes 5 minutes to make and absolutely no crazy or expensive ingredients.

Make Ahead: The dressing can be refrigerated for up to 1 week. It will thicken in cold temperatures, so use a little water to thin it out as needed.

 

 

Ingredients:2375AEBA-FDFE-416D-9756-F26FA03D6770

  • 1 Egg
  • 1 Cup Avocado Oil ( or light olive oil)
  • 1 Tbs Lemon Juice
  • 2 Tbs red wine vinegar
  • 1 tsp salt
  • 1 tsp pepper
  • 1 small hand-full fresh dill
  • 1 small hand-full fresh flat leaf parsley
  • 3 Garlic Clover ( for a stronger garlic flavour add another 1 – 2 cloves)
  • 1/2 Cup water

Directions:

  • Blend egg and oil with immersion blender, add oil in slowly.  Half way through blending, add in the lemon juice
  • Add in vinegar, salt, pepper garlic cloves & fresh herbs and blend
  • Add 1/2 cup water, blend
  • Enjoy!
  • * consistency gets thicker over night in fridge*

 

Sweet Potato Avocado “Toast”

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Get your day started with Sweet Potato Avocado Toast! This healthy, Paleo, gluten-free breakfast recipe packs a healthy punch of protein, vitamins, and minerals. It’s also a great way to get your breakfast fix while staying on plan.

The “toast” is not bread but a thinly sliced cut of sweet potato, topped with mashed avocado and then a perfectly cooked egg (either hard-boiled or poached, depending on your preference).

It’s simple and easy time-saver that tastes as good as it looks! Mmm…

Ingredients:

  • 1 Sweet Potato, cut lengthwise into 1/4-inch slices
  • 1 Avocado
  • Egg (I like to add a sliced hardboiled egg, feel free to customize to your preference)
  • Salt & Pepper, season to taste

Directions:

  • Place the sweet potato slice into the toaster and allow to toast on the longest setting (3 – 4 rounds, depending on strength of toaster)
  • While sweet potato is toasting, mash avocado and slice egg
  • Assemble, sprinkle with salt & pepper and enjoy!

 

 

Simple Shredded Chicken

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Hello 2018! It’s a new year and I’m back with a brand new recipe to share. Many of us are just getting back into the swing of things, so I thought I’d start off the year with something simple. This shredded chicken recipe is easy to make and can be used in so many different ways. It can be used in soups, on salads, in sandwiches – you name it. The chicken is moist and flavourful, and you can have it cooked and shredded in under 30 minutes.

It doesn’t get any easier than this. From taco night to bulking up salads at lunchtime, the simplicity and versatility of shredded chicken really can’t be beat. And thanks to my Instant Pot, my favourite new cooking tool, making a large quantity of shredded chicken at once is possible. Here’s how you do it. Mmm..

Ingredients:

  • 4 – 5 Chicken Breasts
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp garlic powder
  • 1 – 2 garlic cloves, smashed

Directions:

  • Season chicken with salt, pepper and garlic powder and place in instant pot
  • Add in 2 cloves of smashed garlic
  • Pour in 1 cup of liquid (I use bone broth, but you can also use water)
  • Set Instant Pot on manual high pressure for 20 min
    • *Slow Cooker: set to high (4 hrs) or slow (6 hrs)
  • Quick release and remove chicke
  • Shred and store in fridge

Paleo Hot & Sour Soup

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With the weather getting colder and colder outside, what better way to warm up than with a spicy bowl of warm soup!  My favorite soup of all time is Hot & Sour soup, but since eating Paleo, I cannot eat it with all the soy.  So, I decide to create my own delicious version that is full of flavour, quick and easy to make, and is as authentic as the real thing. It’s a sure thing to cure any soup craving! Mmm…IMG_1347

Ingredients:

  • 10 cups chicken stock or vegetable stock
  • 1 cup boiling water
  • 8 ounces shitake mushrooms, sliced
  • 4 ounces oyster mushrooms
  • 1 cup dried fungus
  • 1/4 cup rice vineger
  • 1/4 cup coconut aminos
  • 1 tsp chili garlic sauce
  • 1/4 cup arrowroot powder
  • 2 large eggs, whisked
  • 4 green onions, sliced
  • 2 tsp toasted sesame oil
  • salt and pepper to taste

Directions:

  • Add one cup boiling water over dried fungus and let sit for 1 hour
  • Set aside 1/4 cup of chicken or vegetable stock for later
  • Pour chicken of vegetable stock to a pot and bring to a boil
  • Add in mushroom and simmer for 5 mins
  • Pour in vinegar, coconut aminos, chili garlic sauce into the pot and stir to combine
  • Strain water from the dried fungus and add into soup
  • Whisk together 1/4 cup arrowroot powder and 1/4 stock (that you had set aside).
  • While soup is simmering, stir in the arrowroot mixture and stir for 1 min until the soup has thickened
  • Stir soup in a circular motion and drizzle eggs in a thin steams to create egg ribbons
  • Season with salt and pepper (I personally like to go a little heavier on the salt since this recipe doesn’t have soy sauce for the saltiness)
  • Stir in sesame oil and green onions
  • Serve immediately and garnish with some green onions and a small drizzle of  sesame oil
  • Enjoy!

Cauliflower ‘Fried Rice’

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Who doesn’t love Chinese food? I know the boys in my family could eat it all day. Thanks to this recipe, now they can! Cauliflower Fried Rice is a healthy + clean take on fried rice made with cauliflower, carrots, onions, garlic, and sesame oil. Mmm mmmIMG_1473

But really…..how could cauliflower taste just like fried rice? 

I am happy to report this Cauliflower Fried Rice does! My littlest, who is almost 3, doesn’t even blink an eye when I put this in front of him. Most of the time, he has 2 servings!

Try this low carb version that tastes just like the real thing and can be the perfect accompaniment to any meal! Try it with shrimp, chicken, beef, or just on it’s own!

Ingredients:

  • 1 tsp coconut oil
  • 2 tsp toasted sesame oil
  • 2 tbs coconut aminos
  • 1 head of cauliflower, shredded
  • 1 medium sweet onion, diced
  • 2 cloves garlic, minced
  • 1 C diced carrots
  • 1/2 C diced celery
  • 1/3 cup chopped green onion
  • 3 eggs
  • 1 Tbs sesame seed
  • Salt and Pepper to taste

Directions:

  • Heat coconut oil and 1 tsp sesame oil, add in onions with a sprinkle of salt, sautee until translucent
  • Add in garlic, carrots and celery, sautee for 3 – 5 min
  • Combine shredded cauliflower
  • Stir in coconut aminos and cook for a few mins
  • Stir in eggs, scrambled
  • Season with salt and pepper
  • Sprinkle with 1 tsp sesame oil, sesame seeds and green onion
  • TIP:  can add any vegetable you like, try peas, edamame for non-whole30 options

 

Seafood Bouillabaisse – Simplified

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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

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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

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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…

New! Click below to watch a video of this recipe on my YouTube Channel!  Like and Subscribe!

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
  • 1/4 cup water (or chicken or beef broth)
  • 1/4 cup coconut milk
  • 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. 1/4 cup.
  • With a hand blender, blend sweet potato with coconut milk and a pinch of salt and pepper.
  • Spread sweet potato on filling, sprinkle top with paprika
  • Bake in 375 oven for 20 min.
  • Cool and serve.
  • Also freezes great for another week! #mealprep

Creamy Asparagus Soup

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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

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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!