Chunky Whole Food Cranberry Sauce with Pork Tenderloin

Posted by sarah Maughan on Sep 22, 2017 in Soups & Sauces, Whole Food Recipes | 0 comments

Happy Fall! Fall always gets me thinking about pumpkin, apples, cranberries and of course cinnamon and nutmeg – yum! Thanksgiving is just around the corner.

Cranberry sauce is a typical Thanksgiving/Fall sauce – however it’s either gelatinous-like in a can (gross), or swamped with processed sugar.

This recipe is actually my Grandma’s and I always loved how chunky fibrous fruit was included. Awhile ago I altered it to include maple syrup instead of white sugar just to see what would happen – and it worked really well!

Chunky Whole Food Cranberry Sauce with Pork Tenderloin

Yields 1.5L of sauce

Ingredients

Cranberry Sauce*

4 cups fresh or frozen whole cranberries (not dried)**
1 cup maple syrup
¾ – 1 cup fresh orange juice
1 cup raisins
1 apple – peeled and diced small
1 orange, zest from ½ and then peel and cut up the whole orange in small pieces
zest from ½ lemon
1 tsp freshly grated (preferably zested) ginger
Optional – more orange zest for garnish

**NOTE – whole cranberries are a seasonal thing. You will only find these fresh in the Fall, and only some grocery stores will sell them frozen throughout the year. So if you love this sauce, stock up on fresh cranberries now and freeze them for year round sauce!

Pork

2 – 3 tbsp extra virgin olive oil
1 – 2 pork tenderloins (there is enough cranberry sauce to cover 4-5 loins)
cracked pepper

Directions:

1. Preheat oven to 425F
2. Add cranberries and maple syrup to a pot and bring to a boil. Lower heat to medium and simmer with a lid until skin pops on the cranberries and they begin to mush together – approximately 15-20 minutes.
3. While cranberries are simmering – preheat a skillet with 1 tbsp extra virgin olive oil and add the pork tenderloin(s) to the pan. Brown each side of the loin(s) – approx. 30 seconds each side.
4. Place seared pork tenderloin(s) on a tinfoil lined baking sheet – cover generously with cracked pepper and drizzle 1 tbsp extra virgin olive oil on each pork tenderloin you use. Bake for 20 minutes – more time may be needed for more than 2 loins. Remove from heat when it’s cooked through and cover with the tin foil for 10 minutes to allow juices to settle.
5. Check the sauce – when cranberries have popped open – stir in raisins to soften them in the heat along with orange zest, lemon zest and grated ginger for about 3 minutes. Remove from heat.
6. Then add remaining ingredients to the sauce – adding the orange juice slowly so the sauce isn’t too runny. Mix together and serve immediately or refrigerate. The sauce can be warm or cold when served. Freeze remaining sauce if necessary.
7. Slice the pork loin into rounds and place cranberry sauce laying overtop. Optional – add some more orange zest for garnish.

*Sauce can be made 1 – 2 days in advance

Pumpkin Cranberry Muffins – Gluten Free + Paleo

Posted by sarah Maughan on Sep 15, 2017 in Desserts n' Sweets, Snacks, Whole Food Recipes | 0 comments

Here’s another example of a recipe I so wish was mine, but works out so well there’s nothing that needs to be altered from it! (high fives to the creator of the book Practical Paleo!) They looked so pretty with their bright red popping out I had to capture it and also share this recipe with you. I also love how red works with blue (hmmm I wonder why – hello logo and website branding!).

A few notes – the recipe mentions different fats to use, and I used coconut oil for my fat option. In the book it didn’t say to use tapioca flour so I didn’t use that either even though all of the other ingredient measurements are the same – worked out well and haven’t tried the tapioca version yet because I just noticed that difference 😉

It also has the perfect balance of sweet and tart, they held together well for a grain free muffin (I made them into mini muffins) and they froze well.

Enjoy the recipe here or below for a capture from the book!

Fish Tacos with Avocado Sauce

Posted by sarah Maughan on Aug 18, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

I know fish tacos are usually battered and fried and that’s what makes them tasty – but these light and flavourful fish tacos are great too! The freshness of lime, cilantro, cool avocado and spice rub on the fish does not disappoint in flavour!

It’s okay to put a healthier spin on a usual favourite especially if it turns out like this 🙂

Fish Tacos with Avocado Sauce

Serves 4

Ingredients
Fish

4 tilapia filets (or other mild white fish)
2 tsp extra virgin olive oil
1 tbsp chili powder
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp red pepper flakes
¼ tsp oregano
½ tsp paprika
1 ½ tsp ground cumin
¼ tsp sea salt
¼ tsp black pepper

Avocado Sauce

1 avocado, pitted
2 tbsp extra virgin olive oil
½ cup fresh cilantro (stems removed)
juice from ½ lime
¼ tsp onion powder
½ tsp garlic powder
pinch cayenne pepper
¼ cup water

Toppings (optional)

Plain greek yogurt
Shredded cabbage – approx. ¼ cabbage
¼ cup diced onion
2 tomatoes, diced
fresh cilantro
1 lime, in quarters (recommended as a minimum)

Serve with soft corn tortillas (8)

Directions

1. In a food processor – blend avocado, oil, cilantro, lime juice, onion and garlic powder, sea salt and cayenne pepper. Check consistency, gradually add ¼ cup water – should be thinned out but still creamy (not liquid). Set aside.
2. Mix seasoning in a small bowl. And coat both sides of the tilapia pieces. Heat 2 tsp olive oil in a nonstick pan. Cook 5 minutes each side. Fish should slide apart easily once done.
3. While tilapia is cooking – chop up your toppings of choice – shredded cabbage, diced onion and tomato, fresh cilantro and slice the lime in quarters. You can also prepare the avocado sauce by placing it in a baggie with a cut out tip for easy distribution – you can do the same with the greek yogurt as well. Or serve with spoons.
4. Warm 8 corn tortillas in a skillet or microwave according to the package.
5. Divide each tilapia in half lengthwise and add half to each tortilla (2 tortillas per person). Top with desired toppings of choice and avocado sauce. Serve each with a quarter lime.

Salmon with Mango Salsa

Posted by sarah Maughan on Aug 11, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

A fresh summery sweet salsa makes a nice addition to this spice rubbed salmon – yum! Another recipe for the grill season 🙂

Salmon with Mango Salsa

Serves 2

Ingredients

2 salmon filets with skin
½ mango, diced small, skin removed
2 roma tomatoes, seeds removed, diced small
3 tbsp diced red onion
½ cup cilantro, stems removed, diced – additional for garnish if desired
juice from 1 lime
¾ tsp paprika
½ tsp garlic powder
¼ tsp onion powder, thyme and oregano each
1/8 tsp sea salt and pepper
pinch of cayenne pepper for spice
Olive oil for the pan

Directions

1. Dice up ingredients for the fruit salsa – mango, tomatoes, red onion and cilantro. Add lemon juice and a small pinch of salt. Let sit.
2. Mix together all of the spices and coat each salmon on the flesh side
3. On a BBQ or stovetop grill (if stove top add 1 tbsp olive oil to the pan) – grill skin down for 15 minutes on low-medium heat, flip over and cook another 5 minutes. If the fish needs longer to cook – flip back to the skin side and continue cooking – it should be no longer pink inside.
4. Top fish with salsa and additional cilantro if desired.

Grilled Pear Salad

Posted by sarah Maughan on Aug 4, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

Let’s keep with the grilled fruit theme for this week!

I’m not the most exciting salad maker as I tend to keep salads in the “toss whatever you have in the fridge” category, but every now and then I’ll put a little more effort into the flavours and ingredients and actually make it a recipe!

The flavours in this salad help to mask the bitterness of the endive and radicchio making it much more pleasant to eat than on it’s own. Who knows – will this salad turn you into a lover of bitter veggies? You’ll only know if you try!

Grilled Pear Salad

Serves 2 as a main or 4 as a side

Ingredients

1 bunch curly endive
1 head radicchio
2 barlett pears
2 tbsp goats cheese
2 strips of bacon, raw
3 tsp butter (or 2 tsp if you use bacon drippings)
1 tsp maple syrup

Dressing
¼ cup white wine vinegar
1/3 cup extra virgin olive oil
2 tsp maple syrup
1 shallot, chopped
sea salt to taste

Directions

1. Bring a small pot to a boil and heat a medium skillet over medium-low heat.
2. While waiting for it to boil and heat – prep the veggies – chop the shallot into small pieces, set aside. Peel pear and slice in half lengthwise and remove seeds, set aside. Wash curly endive and remove the bottom white part of the stem. Slice radicchio in half and then into smaller pieces. Add endive and radicchio to a large bowl or 4 separate bowls.
3. Boil pears for 4 minutes until slightly soft.
4. While waiting for the pears to boil, cook bacon on the heated skillet until very crispy – approx. 6 minutes each side. Once done, place on paper towel to absorb grease. Keep the skillet on the heat and add the chopped shallot – you can use the bacon drippings or wipe clean and add 1 tsp butter. Cook and stir shallot until translucent.
5. Heat a grill plate (or regular pan) on medium heat. Slice the boiled pears into thin slices. Melt 2 tsp butter and stir in 1 tsp maple syrup. Brush both sides of the pears and place on heated grill plate and grill lightly for 2 minutes each side until you can see grill marks.
6. Using a food processor or blender – mix the dressing ingredients with the shallot to try and combine all the ingredients. It may still be a bit lumpy – but combine the best you can. Dressing can be warm or cold, but will be warm if you serve immediately.
7. Pour dressing over salad mixture and toss. Top with crumbled bacon, goats cheese, and grilled pear. Enjoy!

Grilled Nectarines or Peaches

Posted by sarah Maughan on Jul 28, 2017 in Desserts n' Sweets, Whole Food Recipes | 0 comments

I always crave fruit a lot more in the summer than in the winter – so it’s a perfect time to have fruit based desserts.

No doubt, you’ll be BBQing more than usual during the great weather so why not create a BBQ dessert by throwing on some nectarines or peaches and grill them until juicy and soft!

Grilled Nectarines or Peaches

Yields as many as you want

Ingredients

Nectarines or peaches – very ripe (1 nectarine/peach per person)
1 tsp balsamic vinegar (per nectarine)
2 tsp honey (per nectarine)
dash of cinnamon (per nectarine)
Optional topping – full fat vanilla yogurt

Directions

1. Preheat your grill to medium – whether an indoor grill plate or outdoor grill
2. In a small bowl combine the balsamic vinegar, honey and cinnamon and stir until fully blended.
3. Wash and cut each nectarine in half, remove the pit
4. Brush the balsamic/honey mixture onto the flesh side of the cut nectarine and place flesh side down on the preheated grill.
5. Grill for a few minutes until the nectarine feels softer when poked – careful not to burn the nectarine. Outdoor grills will cook the nectarines faster.
6. Serve – with or without optional topping.

Lemon Basil Spaghetti Squash Fritters

Posted by sarah Maughan on Jul 21, 2017 in Lunch & Dinner, Whole Food Recipes | 2 comments

I don’t know about you, but I’ve pretty much used spaghetti squash only as spaghetti noodles – that is until now! I decided to get creative with it, and since I do love making various fritters – out came these yummy lemon fresh fritters! Finally – something else to do with spaghetti squash!

Lemon Basil Spaghetti Squash Fritters

Makes 12 – 14 fritters

Ingredients

1 spaghetti squash, cooked*
1 tsp extra virgin olive oil, plus more for cooking (approx. 1 – 2 tbsp per batch)
2 green onions, chopped
1 cup chopped spinach
2 eggs
¼ cup almond flour
¼ cup brown rice flour
1 clove garlic, minced
½ lemon zest and ¼ wedge juice
2 tsp dried basil
sea salt and pepper to taste

Optional – plain greek yogurt or sour cream for dipping

Directions

*To cook the squash – slice in half lengthwise, remove the seeds and brush with olive oil. Bake face up for 50 – 55 minutes at 400F until it can be pricked with a fork and “noodles” can be lifted out. Let cool a bit before following the remaining steps or cook the day before.

1. Sautee green onion, garlic and spinach in 1 tsp olive oil
2. Get 2 medium size mixing bowls. In the first bowl mix together the flours, basil, sea salt, pepper and lemon zest. In the second bowl, whisk together the eggs and squeeze in the lemon juice.
3. Slice the cooked spaghetti squash down the centre to cut the noodles in half. Then remove the noodles and place in egg dish to coat.
4. Add spaghetti squash and egg mixture to the flour and mix well.
5. Heat 1 – 2 tbsp olive oil at medium heat on a skillet and form flat pancakes with the spaghetti squash mixture in your hands – place on the skillet once heated and cook until each side is crispy – approx. 4-5 minutes per side.
6. Repeat step 5 until all of them are cooked.

Serve with plain greek yogurt or sour cream – optional with grated lemon zest in it and chopped green onion or chives.

Avocado Fudgesicles – dairy free

Posted by sarah Maughan on Jul 14, 2017 in Desserts n' Sweets, Whole Food Recipes | 0 comments

It is getting HOT out – so I’ve been searching around for the coldest snacks I can find to help cool me down – and these avocado fudgesicles were a hit! They were so creamy and delicious – you won’t believe it’s bursting with nutrients from whole food and healthy fat from an avocado!

Now, I wish this recipe was mine – I really do. It’s such a winning recipe, chalk full of nutrients and real food! It’s from Nourishing Meals (The Whole Life Nutrition Kitchen) and they did a damn fine job with this recipe!

Since I’m also enjoying experimenting and practicing photography, sometimes the recipes I capture aren’t mine – but they are definitely worth sharing (and eating) – this is one of them. Enjoy!

Avocado Fudgesicles Recipe

Gluten Free Nut Free Protein Bars

Posted by sarah Maughan on Jul 7, 2017 in Snacks, Whole Food Recipes | 0 comments

Everyone loves a thick, dense, chewy bar – something hearty that will actually keep you satiated for a long time. That was the goal of these bars! Plus, it’s gluten-free and nut-free for those who need it (it’s hard to find a bar out there with both of those qualities!) it’s made with ingredients you know and can trust and can source yourself which will certainly help if you have any allergies or intolerances. Enjoy!

Vanilla Coconut Protein Bars – Gluten and Nut Free

Makes 8 bars (3 x 1 inch)

Ingredients

¼ cup honey
4 pitted medjool dates
½ cup sunflower seed butter (nut free certified to ensure nut free)
½ tsp vanilla extract (gluten free certified to ensure gluten free)
1 cup rolled oats (gluten free certified to ensure gluten free)
½ cup shredded unsweetened coconut (may need to ensure nut free certified)
1 cup vanilla whey protein powder
3 tbsp water
1 tsp cinnamon

Directions

1. Preheat oven to 350 F
2. Blend honey, dates, nut butter, vanilla extract and cinnamon in a food processor until smooth – there will still be some chunks of dates
3. Gradually add in the protein powder, then the shredded coconut and then the oats into the food processor. It will look like crumbs.
4. Remove from the food processor and form into a ball, the dough will be thick.
5. Gently spread the dough in a pan (roughly 8 x 7 inch or square pan) using your thumbs and palm of your hand to spread it out (it will be thick – but ensure it’s all together in one piece)
6. Bake for 15 minutes. Let cool and then cut into 8 bars and gently lift out once completely cool. Store in the fridge for optimal freshness.

Broccoli Salad with a Creamy Whipped Sauce (dairy free!)

Posted by sarah Maughan on Jun 30, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

It’s that time of year of fresh delicious side dishes! Enjoy this vibrant smooth and spicy sauce on this crunchy salad with whatever you’re bringing to a backyard BBQ! This creamy whipped sauce doesn’t have any cheese or dairy, so don’t fret if you happen to be tummy sensitive, this salad is for you! Another bonus – no mayo – so you don’t need to worry so much about the sun making this into a food poisoning disaster. Phew!

Broccoli Salad with Creamy Whipped Sauce

Ingredients:

5 cups of small sliced broccoli florets (approximately 4 stalks)
½ cup chopped red cabbage
1 carrot, peeled and grated

Sauce

1 garlic clove, smashed and chopped
1 tsp grated ginger
1/4 cup sunflower seed butter
¼ cup apple cider vinegar
1 teaspoon maple syrup
1/4 cup extra-virgin olive oil
2 – 3 tablespoons water
pinch cayenne (1/8 tsp or more for more spice)

Toppings

2 tbsp currants
2 tbsp sliced almonds
1 shallot, sliced and cooked until crunchy
2 tsp butter (use olive oil if dairy sensitive)

Directions

1. Chop broccoli into some florets and bring a medium pot to boil with about 1 inch of water. Once boiling, add broccoli and steam covered for 2 minutes. Remove from heat, drain water immediately and add broccoli to the bowl you will be serving the salad in to remove it from any heat.
2. Slice and chop the red cabbage and peel and shred carrot. Set aside.
3. Heat 2 tsp butter in a small skillet. Finely dice shallot and cook until browned and slightly crunchy, even burning it slightly.
4. In a food processor, add all the ingredients of the sauce except the water. Blend well for 30 seconds until it looks whipped. Gradually add 2-3 tbsp of water to make it light and fluffy – it will not be the consistency of a salad dressing, it will be more like whipped cream.
5. In the large bowl where the broccoli is, add the cabbage and carrot and toss with dressing – add the dressing gradually, just enough to coat the vegetables lightly. Then top with almonds, currants and shallots.