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.

Apricot Wild Rice Stuffing (gluten free + vegan)

Posted by sarah Maughan on Jun 23, 2017 in Lunch & Dinner, Whole Food Recipes | 0 comments

I’m calling this “stuffing” even though it’s not stuffed inside a bird (though, I don’t see why it couldn’t). However, stuffing is so yummy – especially when it’s chalk full of whole food, veggies and healthy fats – that you should be able to eat this regardless – and making it outside of a bird, plus using veggie broth – makes this a dish you can serve to any vegan or vegetarian friend of yours that comes to dinner! Food for everyone.

Apricot Wild Rice Stuffing

Refreshing Kiwi Coconut Smoothie – 2 Recipes!

Posted by sarah Maughan on Jun 15, 2017 in Breakfast, Whole Food Recipes | 0 comments

Kiwi always reminds me that beauty is on the inside and never to judge a book by it’s cover. You cut it open and it just screams “WOW!”. It’s gorgeous and it’s wrapped in a boring brown package, I kind of love that.

Anyways, I couldn’t decide which I liked best between these two green smoothie recipes – one with spinach and the other with cucumber. They both taste great, but the cucumber one tasted especially refreshing with or without protein powder and the one with spinach tasted best with protein powder. So whether you enjoy powders or not, there’s a smoothie for you here.

Dairy free, and it takes “green smoothie” to a whole other meaning with a green fruit, green vegetable and a green healthy fat! Just for fun.

Kiwi Coconut Smoothie #1 (tasted best with protein powder)

Ingredients

2 kiwis*
½ cup (approx. 5 frozen chunks) of chopped fresh or frozen mango
¼ of avocado
1 large handful of spinach
¼ cup lite coconut milk, or 2 tbsp regular coconut milk
½ cup water
Optional – vanilla flavoured protein powder (tested with a vegan vanilla brand)

*slice the kiwi in half, and use a large spoon to scoop out the inside instead of trying to peel it.

Directions – add everything to a blender and add more water if needed for desired consistency.
Recommended to blend all ingredients first, and then if adding a protein powder – add it afterwards and blend again.

Kiwi Coconut Smoothie #2 (tasted best with or without protein powder)

Ingredients

2 kiwis*
½ cup (approx. 5 frozen chunks) of chopped fresh or frozen mango
¼ of avocado
1/3 of a cucumber, sliced into chunks
¼ cup lite coconut milk, or 2 tbsp regular coconut milk
½ cup water
Optional – vanilla flavoured protein powder (tested with a vegan vanilla brand)

*slice the kiwi in half, and use a large spoon to scoop out the inside instead of trying to peel it.

Directions – add everything to a blender and add more water if needed for desired consistency.
Recommended to blend all ingredients first, and then if adding a protein powder – add it afterwards and blend again.

Homemade Sweet Potato Fries

Posted by sarah Maughan on Nov 30, 2016 in Lunch & Dinner, Whole Food Recipes | 0 comments

Who doesn’t love fries? When I posted this image on instagram I was able to use every and all possible hashtags for various diets – no matter what your diet philosophy – paleo, vegan, vegetarian, gluten free, dairy free, etc – everyone can enjoy these!

Now, I can’t really say this is MY recipe – when something calls for such minimal ingredients, how can one really claim it as theirs? Plus, there aren’t really exact quantities. But, I’m sharing it anyways because why not 🙂

Sweet Potato Fries

Ingredients

• Sweet potato (1 sweet potato the size of your fist and length of your hand will give you about 2 – 3 servings so use as many as you need)
• Olive oil (enough to coat the fries evenly – approx 1-2 tbsp per sweet potato used)
• Seasoning (I used my taco seasoning – approx 1 tsp of it per sweet potato as I keep a huge batch of the seasoning always made)

Directions

1. Preheat the oven to 400F
2. Using a mandolin slicer* – add the blades that will slice the potato into thin matchsticks – mine were about 1.5mm wide.
3. Bake for 17 – 20 minutes until slightly brown, ensure to stir them around after 10 minutes to cook all sides – if you prefer them extra crispy, turn your broiler on for the last few minutes but watch carefully as there is a fine line between extra crispy and burnt. When I do this I use an oven safe baking spoon/spatula/flipper with a long handle to continually stir them (yes, the oven door is open when I do this, and yes, please where oven mitts). That way all sides of the fries get nice and crispy without getting burnt.

*If you do not have a mandolin slicer — cut the potato in half, then each half in half again so the potato is in quarters. Slice approx 1.5 mm slices from each quarter. You’ll notice these slices might be quite thick – cut though in half as well so you’re left with small matchsticks.