Real Food Recipes

From my kitchen to yours! Whether you’re new to cooking or have a knack for it, or have food sensitivities or eat everything – explore delicious real food recipes that I have created and photographed over the years.

Moroccan Lamb Stew for your Slow Cooker

Posted by on May 26, 2015 in Lunch & Dinner, Whole Food Recipes | 2 comments

Moroccan Lamb Stew for your Slow Cooker

I know it’s Spring, but truth be told I never stop using my slow cooker – whether hot or cold, I love soups and stews. The first time I made this Moroccan Lamb Stew recipe it felt like I big risk because come on – olives in a sweet tasting stew? I don’t think so. I’m not even a fan of olives really – but it works. For whatever reason it worked beautifully and deliciously.

I was convinced it would be a big fail, but instead it’s one of my favourites! There are so many flavours and textures in this stew it literally blows my mind every time I do it – and it’s incredibly easy and straight forward to do.

It just goes to show you that you never know what recipes might work out and become a favourite, so you might as well try to do it. After all, you never know what you’re missing out on if you don’t try. Sometimes recipes don’t turn out exactly how you planned – but rarely, will they be completely inedible – maybe just one or two times 😉

gluten free stew

Moroccan Lamb Stew

Modified by Sarah Maughan from…somewhere…


2lbs lamb stewing meat (or beef – when I finally decided to take pictures I used beef in the above image)
1 tbsp olive oil
1 onion, chopped into large chunks
3 cloves garlic, minced
1/2 serrano chile pepper, ribs and seeds removed, chopped finely
1/2 cup red wine
1 cup beef stock* (homemade preferably but store bought is a-ok, gluten free if necessary)
3 tbsp balsamic vinegar
3 carrots, cut into large rounds
2 parsnips, cut into large rounds
1/2 cup dried apricots
1/2 cup pimento stuffed green olives
2 tbsp honey
1 tbsp oregano
2 tsp cumin
sea salt & pepper
1 1/2 tbsp corn starch (mixed in 1/4 cup cold water)
2 large handfuls finely chopped kale

*add more beef stock if you prefer more liquid – sometimes I add 1 1/2 – 2 cups depending on the juice from the veggies – but wait until close to the end to do this


1. Turn your oven on to the broiler. Add stew meat to a lined baking pan and broil for 3 – 4 minutes per side. Transfer the stew meat and the juices it creates to the slow cooker. Turn the slow cooker on high (4 hours) or low (8 hours).

2. Add olive oil, chopped onion, garlic and serrano chile to a pan and sautee until onion is  translucent – transfer to the slow cooker

3. Add all of the other ingredients into the slow cooker except the corn starch and kale – leave on high for 4 hours or low for 8 hours

4. Approximately 20 -30 minutes before you’re ready to eat, turn your slow cooker to high – if it’s not already on high – and mix the corn starch in 1/4 cup cold water and add to stew. Add kale (or steam separately and add on top like I did in the pic above) and wait for stew to thicken and kale to wilt.

Serve over brown rice, kasha, or nothing!

Freezes exceptionally well.

Balsamic Marinated Grass Fed Steak + Refreshing Sweet Potato & Veggie Salad

Posted by on Jun 18, 2014 in Lunch & Dinner, Whole Food Recipes | 0 comments

Balsamic Marinated Grass Fed Steak + Refreshing Sweet Potato & Veggie Salad

When that first hint of grilling season arrives – take advantage of it with this delicious grass fed steak marinade recipe! Although the steak isn’t dripping with juices, I assure you it is juicy with this marinade – I just re-plated it for taking a picture so I lost the juice that originally seeped out. Lesson learned!

Not sure what or why I mentioned grass fed? No worries, you must have missed out on this blog.

Last weeks lunch recipe contained red pepper, red onion and celery – so you can guess what I had leftover in the fridge when making this 🙂

gluten free grass fed steak recipe

Balsamic Marinated Grass Fed Steak

Serves 4

1/2 cup Balsamic vinegar
2 tbsp maple syrup
2 garlic cloves, minced
1/8 tsp ground thyme
1 tsp ground black pepper
sea salt, to taste
4 servings of grass fed steak – approx 1 – 1.5 lbs cut into 4 or individual steaks


  1. Mix together the vinegar, syrup, minced garlic, thyme, and steak pieces into a ziploc bag or shallow dish with a lid and marinate in the fridge for 1 day, or overnight. If you don’t have time to do this try and do it for at least 30 minutes before making.
  2. Heat grill to high. Allow excess marinade to drip off and before placing on the grill, grind 1/4 tsp black pepper to each steak and a bit of sea salt divided equally on both sides, then place the steaks on the grill, reducing heat to medium high to allow the juices to seal inside. Grill for 2 – 4 minutes each side (medium-rare) or longer for a more medium steak. Transfer steaks to a plate and cover with foil, a lid, or another plate to allow to rest about 5 minutes before cutting. Slice the steak lengthwise or leave for you and your guests to cut your own. Eat!

gluten free steak and sweet potato salad

Refreshing Sweet Potato & Veggie Salad

Serves 4

1 rib celery, diced into bite size pieces
1 green or yellow pepper, diced into bite sized pieces
1 red pepper, diced into bite sized pieces
2 tbsp diced red onion
2 medium sweet potatoes, peeled and diced into bite size pieces
2 cups baby spinach, finely chopped

1 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1 tsp maple syrup
1/8 tsp paprika
1/8 tsp ground thyme
pinch cayenne
1/8 tsp fine sea salt
1/8 tsp black pepper


  1. Combine dressing ingredients in a small jar or bowl
  2. Add chopped sweet potatoes to a pot of boiling water, and boil until tender but not too soft and mushy (6 – 7 min)
  3. Drain potatoes and immediately add spinach into the pot to allow to lightly steam
  4. In a large bowl add the other chopped vegetables, the sweet potatoes and spinach, and pour the dressing over top.

gluten free steak sweet potato salad paleo

Same but Different – A Salad, 3 Ways – Your Key to Lunch Variety and Simplicity

Posted by on Jun 6, 2014 in Blog, Lunch & Dinner, Same But Different, Whole Food Recipes | 0 comments

Same but Different – A Salad, 3 Ways – Your Key to Lunch Variety and Simplicity

You may be sitting at work right now thinking – “what should I make for lunch next week? Ugh, I hate making lunch, it’s so boring and tasteless”. Or maybe you make awesome lunches, but it’s still the same thing over and over again. What if I told you that you could have variety, different tastes, and different textures – all from the same food prep effort? That’s right.

With Spring here to stay and Summer on its way, you may even notice your food cravings are changing so it’s time for a bit of a revamp anyways. Time for fresh food to reign again! Have you noticed you’re now craving cold fresh fruits and raw veggies again? Not so much feeling the soup and stew?

It’s funny how our environment can depict cravings – and believe it or not, there are reasons why our cravings change with seasons and temperatures, such as food availability. Our bodies are so smart!

I like to call this “Same, but different”. Its really easy to make – I promise. An extra bonus, they’re all gluten-free! I discuss this stuff with my clients all the time to try and make nutrition a bit easier and realize that you can play around with foods and make them different, but yet they can be the same too.

This is incredibly beneficial for those who crave tons of variety, but variety can make them crazy or feel unorganized, and for those short on time. You want variety, but the variety doesn’t need to be fast food – I can’t emphasize that enough. If you love and adore food, you probably already make the most awesomest of lunches. So keep it up! But for those who feel like making their lunch is PB&J or romaine leaves and chicken and end up feeling deprived, this blog is for you!

Let’s dive right in to see what I mean.

To do this, we need to pick a salad base that all three salads will have. Then from there, we pick three different mains that will make the salad different, but the prep for them all can be the same. For this particular example I’m choosing red pepper, celery, and purple onion for the veggies and sticking to the simplest of simple dressings made of olive oil, apple cider vinegar, maple syrup, sea salt and a tinge pepper. The mains that I chose are quick, easy and pantry friendly because my main goal is to get you started. You can really choose anything you want in terms of the veggies, dressing and mains and I highly encourage even more variety and fun on your end as you explore, but today is about simplicity and a step in the right direction.

Same But Different – A Salad, Three Ways

easy chickpea gluten free salad
Lunch - salad 3 ways tuna pumpkin seed2

quick and easy gluten free salad

Created by Sarah Maughan

Base, per 1 serving – (so chop more for as many salads as you are making)Lunch - summer chickpea salad veggies2
½ red pepper, diced finely
2 tbsp diced red/purple onion
1 stalk celery, diced finely
¼ avocado sliced (I recommend adding this the day off)

*For a whole week I tend to use 2 red peppers, 1 whole onion, 1 whole bag of celery

Dressing, per 1 serving (make up however many servings you need in advance)
1 tbsp extra virgin olive oil
2 tsp apple cider vinegar
1 tsp 100% maple syrup
pinch of sea salt and pepper

Salad main examples

Salad # 1: 1 cup organic canned chickpeas + 1 tbsp hempseeds

Salad #2: 1 cup cooked quinoa* + 2 tbsp goats cheese (optional dried cranberries)

Salad #3: 1 can tuna (preferably Wild Planet or Raincoast Wild tuna) + 1 tbsp pumpkin seeds (optional finely chopped apple)


  1. In advance – chop up the veggies in advance for the number of servings needed (maybe lunch monday – wednesday so that would be 3) and store in a container in the fridge. Mix the salad dressing up for as many servings as you need and store in a container in the fridge. Your 10 minutes of food prep is done!
  2. On the day of – add your salad main to your lunch container, for example open the can of organic canned chickpeas, rinse and add to your bowl, sprinkle hempseeds , then sprinkle some of the base (the pre-cut veggies and avocado) and pour over the dressing. Repeat for the other days using some different main ideas and voila! Slightly different tastes, some different textures, a bit of variety, but equal effort.

For salad #2 you will require pre-cooked quinoa so this does take a bit more effort. I always recommend that people have individual servings of pre-cooked grains in their freezer for easy access so keep that little tip in mind 🙂

What other “mains” can you think of? Or better yet – what different “bases” can you think of? Have some fun with it!

Gluten Free Rosemary Infused Cracker Recipe

Posted by on Jun 1, 2014 in Snacks, Whole Food Recipes | 0 comments

Gluten Free Rosemary Infused Cracker Recipe

Have you ever tried to make homemade crackers? If you have, you likely ate them very slowly and savoured each and every one because of all the time and work put into making them! It’s worth it though. The satisfaction of eating a homemade cracker, especially a gluten-free rosemary infused cracker, is incredible. After you made it, you’re in this moment of awe – I made crackers!

Something normally seen as a filler food that you just dive your hand into a box and eat far too many in a comatose state, suddenly you will have great appreciation for. I’ve decided that all of my clients who are over-eaters of crackers (and not the good quality kind of crackers) are going to get the homework of making their own crackers from now on 😉

The thing I loved about these, is that even though the dough was delicate, once cooked, these cookies were sturdy! I expected them to crumble upon touching and never make it in my purse in tact, but alas, I was proven wrong. They are also deliciously crunchy and the rosemary flavour was overpowering in a great way. These gluten-free crackers were built to last! I made them in a few shapes and size, and my favourite were the square ones that I cut and cooked and then separated them.

wholegrain gluten free cracker recipe

gluten free crackers

gluten free cracker

Gluten free cracker

Gluten Free Rosemary Infused Crackers

created by Sarah Maughan – makes approx 60 1×1 inch crackers (very small)

1 1/4 cup Allergic Solution gluten free all purpose flour
1/2 tsp sea salt (plus a bit more for decoration)
1/4 tsp baking powder (ensure gluten free)
1/4 cup dried rosemary, slightly crushed in a mortar and pestle
1/4 tsp garlic powder
2 1/2 tbsp extra virgin olive oil
1/2 cup warm water, plus more for your fingers
Parchment paper
Rolling pin


  1. Preheat oven to 350F
    Snack - gluten free rosemary infused cracker with allergic solution all purpose mix
  2. Combine all the dry ingredients in a bowl and mix.

  3. Add the oil and the water to the dry ingredients. Use your hands to make a crumbly moist mixture.

  4. Dampen your fingers with warm water and continue to clump the mixture into a ball – make sure it’s not too sticky, but also not too dry that it just crumbles when you touch it. Keep wetting your fingers until you feel the mixture is wet enough to stay together to form a ball, but not too sticky that it sticks to your hands. If it gets sticky, add a bit more gluten free flour.

  5. Put the dough on parchment paper and use the heel of your hand to flatten it into a disc shape.

    gluten free cracker

  6. Add another piece of parchment paper on top, and gently roll out the dough changing directions frequently to ensure it’s relatively even, until you reach as thin of a dough as you can – approx 1/16 of an inch – which I know doesn’t really help, so eyeball it and think much thinner than a cookie, almost uncomfortably thin especially in the centre to ensure even crackers.

  7. Use a large knife to cut it into a large square and discard the uneven pieces, and then make vertical and horizontal cuts within the square to the size of cracker you would like (see picture).  You can also use a shot glass to make round crackers, but discard of the dough in between. Transfer the parchment paper with the cut squares on to your baking pan and bake for 15 – 20 minutes (check after 10 min) until slightly browned and crispy looking. Repeat all the steps with new parchment paper until all the dough is made into crackers. DO NOT ATTEMPT TO LIFT THE RAW DOUGH OFF THE PARCHMENT TO TRANSFER TO A NEW PARCHMENT PAPER.

  8. Once cooked, let them fully cool, then gently break the crackers down the pre-cut lines. Store in a container and enjoy!

Best served with garlic hummus, an herbed cheese or eat as is!


*Sarah Maughan and Empower Your Body with Food have no financial or business connection to any of the products mentioned on this page or throughout Any products mentioned are personal choices and not meant for soliciting sales, or for financial profit for companies mentioned or for personal financial profit. All mentions are unbiased and for your informational purposes only to spread the word on good things 🙂

Traditional Banana Bread made with Allergic Solution’s New Gluten Free All Purpose Flour

Posted by on May 26, 2014 in Desserts n' Sweets, Whole Food Recipes | 0 comments

Traditional Banana Bread made with Allergic Solution’s New Gluten Free All Purpose Flour
gluten free flour all purpose

gluten free all purpose flour

This past weekend I did an experiment using Allergic Solution’s new Gluten Free All Purpose Flour.

I was so pleased when Tammie, of Allergic Solution, said she had been working on a flour that was NOT white rice flour and potato starch. Those blends always boast they are “cup for cup” substitutions but I loathe baking with them because they are tasteless, nutrient depleted and unhealthy.

I was pleased to see that the Allergic Solution mix was sorghum, tapioca and navy bean flours. Wow! Now that’s a flour that makes a gluten free nutritionist a lot happier! It also doesn’t contain xanthan gum either, which is great because then it becomes optional to add depending on your preferences. I prefer not to use it these days simply because I’ve rendered it unnecessary through a lot of experimentation.

So this weekend, I took one of my family’s oldest and most used recipes and altered nothing but the flour that was added in. This is an ultra traditional recipe – lots of butter, eggs, sugar and white flour. The nutritionist and experimenter in me wanted to alter more than just the flour, but I really wanted to see what would happen. And do you know what happened? BAM. Childhood memories.

I brought it to a family brunch with my sister, mom and dad and since they had eaten this bread many times before, they confirmed it tasted delicious! Just like old times. We were all pleasantly surprised.

Here’s the recipe I used (which I made into mini muffins because we did that as a kid too)

allergic solution gluten free banana bread

Traditional Banana Bread with a Allergic Solution’s Gluten Free All Purpose Flour

Makes 20 – 24 muffins or 2 small loaves

1/2 cup butter, at room temperature
1 cup sugar
2 eggs
3 – 4 ripe bananas, frozen and defrosted, keep the juice
1/2 cup cold water
1 tsp baking powder (ensure gluten free)
1 tsp baking soda (ensure gluten free)
2 cups flour (sub in Allergic Solutions Gluten Free All Purpose Flour)
1 tbsp poppy seeds
1/2 cup chocolate chips

1. Preheat the oven to 375F and lightly grease the muffin tin or loaf pan.

2. Make sure the butter is at room temperature to ensure soft, but not melted.

3. In a large bowl, cream the sugar with the butter until smooth

4. In a separate bowl, beat the eggs, and then combine with the butter and sugar

5. Defrost the bananas and pour the extra juice and banana into the egg, butter and sugar mixture. Mash until combined.

6. Add the baking soda and baking powder to another bowl and mix it with the flour.

7. Slowly add the flour to the liquid mixture and mix gently until combined.

8. Add in 1/2 cup or less cold water – use your judgement for consistency

9. Stir in poppy seeds and chocolate chips.

10. Bake for 50 – 60 minutes (for the loaf) and 15 – 20 minutes for muffins.

*For best results with the loaf, we always let it cool slightly and then wrap tightly in tin foil when still warm, then let it sit over night and enjoy the next day!


*Sarah Maughan and Empower Your Body with Food have no financial or business connection to any of the products mentioned on this page or throughout Any products mentioned are personal choices and not meant for soliciting sales, or for financial profit for companies mentioned or for personal financial profit. All mentions are unbiased and for your informational purposes only to spread the word on good things 🙂

How to Make a Gluten-Free Easter Bunny Cake – Visual Instructions!

Posted by on Apr 9, 2014 in Desserts n' Sweets, For Kids, How To's, Whole Food Recipes | 0 comments

How to Make a Gluten-Free Easter Bunny Cake – Visual Instructions!

It’s always fun to make cake designs, especially for holidays. Easter is coming up so I thought I’d share an Easter Bunny Cake How-To that my family has been doing since I was a wee one. I have to admit, it wasn’t until the past 3 years that I learned my family did not invent this design, but I’m going to share it anyways and how we have done it.

Over the years I’ve also tried to modify it to boost the nutrition content – different cake bases, using chlorophyll to make the green “grass” instead of food colouring, and using real food for the face instead of candy – some of it worked out, some of it didn’t, but it’s always fun to experiment.

Now let me remind you, I’m a nutritionist, not a food artist. I try my best, but I’m still learning. So you’ll see out of the 5 pictures of Bunnies they all look different because they were different years, different cakes, different decorations and all fun experiments. One of them looks super creepy, so you don’t have to do that one, just have fun, be creative and enjoy!

It’s a great project for you to do with your kids or for you to surprise your family with. If you’re doing this with kids I highly recommend you bake the cake for them and get it all prepared to decorate. Then they can construct it using the visual instructions and have a blast decorating the own cake, kind of like gingerbread houses. Happy Easter!

My favourite chocolate cake recipe is a gluten-free, vegan, white sugar free cake from but I opt out of using the xanthan gum and it works great! This is the cake that’s in the visual construction.

My favourite icing for the chocolate icing is the chocolate avocado icing that is so thick, creamy and 3 ingredients and zero white sugar as well! This is the icing that’s pictured in the visual construction of the cake.

I’ve also made the bunny cake using a my own recipe for a gluten free vanilla cake and the icing was a coconut milk based icing that I have to say turned out too thin so I won’t be sharing that. But if you have an amazing and healthy vanilla icing recipe please do share!

If you want to use other dyes for decorations here’s how you can use natural dyes and skip those artificial food dyes.

How to Construct a Gluten Free Easter Bunny Cake

  1. Bake 1 round gluten-free cake (vanilla or chocolate) – whether from a mix, your homemade recipe or a recipe I listed above and it can be any size as long as it’s round. Let it cool.

  2. Mix together your icing of choice – or the chocolate avocado icing – ensure enough to ice 2 cakes which is usually about 2 – 3 cups. Set aside.
  3. Gather together decorations – eyes (naturally sweetened jelly beans or raisins or almonds or gluten free liquorice pieces) nose (naturally sweetened pink jelly bean or raspberry or almond) fur (this is optional but shredded coconut works best on vanilla and shaved chocolate works best on chocolate) whiskers (paper or gluten free liquorice) grass for the bunny to sit on (shredded coconut with chlorophyl for a green colour) other decorations around the bunny (more naturally sweetened jelly beans, chocolate eggs, any other homemade or food easter decorations)
  4. Begin the construction process by following the steps below from left to right.

 Visual Steps to Constructing a Gluten Free Easter Bunny Cake

how to make a gluten free bunny cake

Flip the cake over and cut the cake in half

Dessert - how to make a bunny cake03

Add half of the icing to the underside of the cake facing you, and then fold in half


how to make a gluten free bunny cake

Press the cake together so that it stays like this

how to make a gluten free bunny cake

Make one shallow cut on a diagonal (you’re going to cut a V shape into the cake). DO NOT CUT ALL THE WAY TO THE BOTTOM, ONLY HALF WAY.


how to make a gluten free bunny cake

Complete the V shape cut out and ensure it meets the same spot half way down the cake.

how to make a gluten free bunny cake

Now you have a V-shaped wedge piece of cake. DO NOT THROW OUT.


how to make a gluten free bunny cake

Add half of the V shaped wedge to the other end of the bunny and secure it with a toothpick, This is the fluffy tail. The other half of the wedge, well, you can eat 🙂

how to make a gluten free bunny cake

Add icing to the entire cake and ensure fully covered. Ensure the tail area still looks like a tail and then you don’t completely fill in the V shaped hole you created, ensure it’s just a light amount of icing so you can still see the break (which is the neck of the bunny) but round it out with the icing.


how to make a gluten free bunny cake

Your bunny should now look like this.

how to make a gluten free bunny cake

Poke two small holes into the top of the head area of the bunny cake.


how to make a gluten free bunny cake

Grab some printer paper and draw half an ear onto the folded part of the paper

how to make a gluten free bunny cake

Cut them out and they should look somewhat like this – even them out if necessary


how to make a gluten free bunny cake

Draw pink into the interior of the ears

how to make a gluten free bunny cake

Fill in the outer part of the ear with a dark brown colour (or leave white for a vanilla cake and vanilla icing)


how to make a gluten free bunny cake

Fill in the back of the ears with all brown, or leave white for a vanilla cake vanilla icing bunny

how to make a gluten free bunny cake

Insert the ears gently into the holes you created into the head


how to make a gluten free bunny cake

Add your face! This bunny has almonds for the eyes and a raspberry for the nose, but you can also use raisins, or naturally sweetened jelly beans. Be creative! Whiskers are also great, although this particularly bunny doesn’t have them but see below for the many bunny faces you can create.

how to make a gluten free easter bunny cake

Your bunny should now look like this! Or a different face.


how to make a gluten free bunny cake

To display the bunny take some shredded coconut and mix in some chlorophyl until the desired green colour is created. This will be the grass the bunny sits on.

how to make a gluten free bunny cake

Display the bunny on the grass. Eat the bunny. Eat the grass!

Other Easter Bunny Design Options

how to make a gluten free easter bunny cake

Vanilla cake with vanilla icing, shredded coconut on top and chlorophyl died shredded coconut, raisin eyes, and naturally sweetened jelly bean nose and decorations.

how to make a gluten free easter bunny cake

Chocolate cake with chocolate avocado icing, shaved chocolate on top for texture, and naturally sweetened jelly beans for eyes and nose, paper whiskers

how to make a gluten free easter bunny cake

Vanilla cake with vanilla icing, no shredded coconut, black liquorice for the eyes, nose and whiskers (ensure gluten free)

how to make a gluten free easter bunny cake

Vanilla cake with vanilla icing, shredded coconut on top, raisins for eyes, naturally sweetened jelly bean for a nose, and liquorice whiskers (ensure gluten free)

Mini Sweet Potato Rosti Egg Sandwiches – A Gluten Free Breakfast to Impress!

Posted by on Apr 7, 2014 in Breakfast, Whole Food Recipes | 0 comments

Mini Sweet Potato Rosti Egg Sandwiches – A Gluten Free Breakfast to Impress!

Uh oh, another sweet potato recipe! We still had some sweet potatoes left from the hash I made that I took pictures of the other day (but really, when are sweet potatoes not in the kitchen) and I woke up on Sunday morning feeling really creative. Sometimes I buy ingredients to make something I’ve made before, but then at the last minute I think, hmmm, what else could I make with these ingredients? It’s a fun game I like to call “Same, but different”.

So this Sunday I got into stacking mode and made a gluten free mini sweet potato rosti egg sandwich! Now before you get super excited, the sandwich part is mostly for presentation. It’s too delicate to eat as a sandwich but when you use a knife and fork it’s all the same delicious taste to devour, savour and enjoy!

Is there anything better than a breakfast that looks this good, and is full of real food + veggies? All ingredients are easy to find, inexpensive and makes a great gluten-free, paleo, dairy-free, grain-free, vegetarian friendly breakfast/brunch which means, it pretty much caters to any lifestyle (and any guest) as long as you aren’t allergic to eggs 🙂

breakfast - gluten free sweet potato rosti sandwich


Mini Gluten Free Sweet Potato Rosti Egg Sandwiches

Created by Sarah Maughan, Serves 4

For the Rosti – makes 8 mini rosti (4 sandwiches)
1 large sweet potato, grated with the skin
1 egg
pinch sea salt
1/4 – 1/2 tsp chili powder
extra virgin olive oil for the pan – approx 2 – 3 tbsp per batch

For the inside
4 eggs, fried
1 avocado, sliced into rounds
1 tomato, sliced into rounds
2 cups spinach, wilted
extra virgin olive oil


  1. Beat 1 egg and add in the grated sweet potato, sea salt and chili powder. Mix thoroughly.
  2. Add 2 – 3 tbsp of olive oil to a heated frying pan. Take enough sweet potato mixture to fit cupped in both palms of your hand and squeeze it together forming a round flattened cakes. Gently transfer it to the frying pan and repeat for however many will fit in your frying pan. Let them cook for 3 – 4 minutes (watch carefully so they don’t burn, otherwise flip earlier) and press a spatula firmly into each cake for 10 seconds each. Gently flip them over and cook for another 2 minutes, also gently pressing down the spatula on them for a few seconds, until nice and crispy on both sides. Repeat with more mixture until it’s all cooked into mini rostis. Set them aside on a plate.
  3. Add spinach to the frying pan and cook until wilted. Remove and set aside.
  4. Make 4 fried eggs – Add some extra virgin olive oil to the pan if necessary and crack  4 eggs in separate areas of your frying pan (or 2 and repeat a second time if that’s all that fits)  and gently prick the yolk to pop it (unless you want over easy). Flip it over when ready and cook for another 1 minute. Set aside.
  5. Slice 4 pieces of tomato and avocado  into rounds.
  6. Lay out 4 of the rostis and add 1 egg to each, fold over the egg if necessary to fit. Top each with a bit of wilted spinach, a slice of tomato and a slice of avocado. Add the last 4 rostis on top of each and now you have 4 beautiful sandwiches!

*PLEASE NOTE – these cannot actually be eaten like sandwiches, they are too delicate. Please use a knife and fork and devour the heck out of it and enjoy the food presentation 🙂

breakfast - gluten free sweet potato rosti sandwich2

Sweet Potato Hash – a Gluten Free Breakfast Full of Real Food!

Posted by on Apr 4, 2014 in Breakfast, Whole Food Recipes | 0 comments

Sweet Potato Hash – a Gluten Free Breakfast Full of Real Food!

Have you ever gone out for brunch or breakfast and looked forward to having those fried crispy potatoes on the side? Who doesn’t! It’s the ultimate comfort food. Well, it’s no secret I have a love of sweet potatoes, so its no shocker that I transformed this into a go-to breakfast side dish. Chalk full of real food with higher nutrients than its counterpart, or most breakfasts for that matter – it’s a breakfast you can feel good about getting behind!

vegan breakfast, real food breakfast

Gluten Free Sweet Potato Hash

created by Sarah Maughan, Serves 4

2 sweet potatoes, chopped into bit size pieces with skin (optional to peel)
½ red pepper
2 stalks kale, steamed removed, finely chopped
½ small onion
1 carrot, chopped (optional to peel)
1 tbsp coconut oil
pinch sea salt
pinch pepper
1/2 tsp dried basil

1. Sautee onion, chopped sweet potato and carrot on med-low heat with the coconut oil until onion is clear and potatoes are slightly soft.
2. Add in chopped pepper and kale and cover with a lid or plate until almost cooked through. Continue to stir occasionally.
4. Mix in spices, heat a bit more and serve!

You can serve this with eggs in any form, decadent proscuitto egg cups, gluten-free organic sausage/bacon, or sprinkle some chopped almonds and goats cheese on top for a more complete meal. Enjoy!

breakfast - gluten free sweet potato hash2

Gluten Free Prosciutto Egg Cups for One or More!

Posted by on Apr 2, 2014 in Breakfast, Whole Food Recipes | 0 comments

Gluten Free Prosciutto Egg Cups for One or More!

I was house sitting at my parent’s house and there wasn’t much left in the fridge except eggs, green onion, spinach and prosciutto and some unsweetened almond milk. I thought about making an omelette but then I remembered seeing somewhere that you can use prosciutto to line ramekins it will act as a bowl for the egg. Sold!

I had no idea what almond milk would taste like in the eggs, but let me tell you, it added a hint of sweetness (ironically, because it was unsweetened) and made the eggs so soft, fluffy and smell like deliciousness.

Sometimes kitchen risks work out 🙂

breakfast - gluten free prosciutto egg cups

Gluten Free Prosciutto Egg Cups

Sarah Maughan – serves 1

2 slices Prosciutto (ensure of great quality and gluten-free)
2 eggs
1 tbsp sauteed veggies (I used green onion and spinach sauteed in olive oil)
black pepper
splash of unsweetened vanilla almond milk
1 small ramekin (or more for more recipes)

1. Preheat oven to 350F
2. Line a mini ramekin with prosciutto in an “X” form and fold over into the inside on a slight diagonal to make into a cup. Ensure no parts are hanging on the outside of the ramekin and that no holes are in the “cup” you make.
3. Bake for 10 minutes until crispy
4. Sautee veggies if you haven’t already
4. Mix eggs in a small bowl with the unsweetened almond milk and sauteed veggies, and pour into the lined ramekin, sprinkle with black pepper and bake until cooked through which is approximately 15 – 20 minutes.

Enjoy alone or with some fresh fruit, sweet potato hash, or maybe a gluten-free zucchini muffin!

Two F Words – Food & Football – Recipes for the Super Bowl

Posted by on Jan 28, 2014 in Blog, Holiday Tips, Snacks, Whole Food Recipes | 0 comments

Two F Words – Food & Football – Recipes for the Super Bowl

Every holiday and event is revolved around food, you can’t really escape it. Especially the Super Bowl, which is notorious for rich, decadent and not so healthy food. But does all your food have to be deep fried, covered in processed cheese, and breaded for you to enjoy it? No, not at all. You know this, you don’t eat like this all year long (hopefully) so you know you enjoy other foods. There’s no need to eat just plain green beans, but you don’t need bacon wrapped sausages either – time for balance, like bacon wrapped green beans 😉

It’s also good to remember the most important part of the Super bowl – THE GAME! But, you will be eating food, so let’s explore some options to change up some favourites to help boost their nutrition without losing some of that flavour.

super bowl food - bacon wrapped green beans

As a goal, try to have some healthy choices available for you and your guests. That way, everyone has a choice.

Here are my top 3 suggestions to ramp up the nutrition without sacrificing flavour.

Super Bowl Food Swap Suggestion #1 – Switch up the dips

Try my Nothin but Beans n’ Flava black bean dip for your game satisfaction. Dip your chips or veggies in this without too much hesitation because you’re getting some quality protein and lots of delicious spices!

Have salsa available as a  lighter flavour adder – I recommend a homemade version because they taste extremely fresh and have more nutrition to each bite. See below for my favourite recipe.

Switch sour cream for plain greek yogurt or a cashew sour cream (recipe below) – you can ramp up the protein and probiotics or ramp up the good for you fats without sacrificing creaminess. Well done! This works great in a layered dip.

Serve guacamole which is rich of healthy fats instead of dips filled with artificial flavour enhancers and loaded with processed cheese.

Even better – provide fresh sliced veggies for dipping in some of the dips to switch from chips every once and awhile.

See below for an amazing layered dip you won’t believe it’s dairy-free and packed with nutrition!  (there’s nothing wrong with dairy, it’s just nice to switch up the nutrients every now and then)

Super Bowl Food Swap Suggestion #2 – Change up the nachos

Add black beans, chopped veggies like sauteed green pepper and tomato, add spices like chili powder, salsa, use less cheese (splurge on the great organic stuff) and use organic tortilla chips – the nachos won’t sacrifice flavour because it will be touched with a bit of cheese, cooked veg, spices, salsa, and black beans! Way more flavour to go around.

Serve guacamole, salsa, and plain greek yogurt as your dips for the nachos.

Super Bowl Food Swap Suggestion #3 – Bake, don’t deep fry

Baking chicken wings (if you buy organic you’re doing yourself even more of a favour) can have just as much juice and crunch as deep fried ones. Make sure you boil them in water for a long period of time (or cover and bake on low for a few hours before roasting). Instead of using a sugary BBQ sauce, try using a spicy dry rub instead, like my jerk seasoning (recipe below). Bake at a low temperature for a longer period of time, increasing the temperature in the last few min for that crunch. And these are spicy! A real crowd pleaser.

Jerk Seasoning Dry RubDinner - jerk seasoning


2 tbsp dry minced onion
1 tbsp onion powder
4 tsp ground thyme
2 tsp sea salt
2 tsp ground allspice
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
2 tsp black pepper
1 tsp cayenne (or less for less spice)

Brush meat lightly with extra virgin olive oil and bake or grill according to meat directions. The dry rub can be stored in a tight container for later use as long as no raw meat has touched it.

Amazing “can’t believe it’s good for you and dairy free” Super Bowl Layered Dip

This dip is loaded with healthy fats, protein and real food ingredients – so don’t even worry about eating the whole thing 😉

Layer in a large dish – cashew sour cream (recipe below), Nothin but beans n’ flava dip, Guacamole (2 avocados, lime juice, sea salt), Salsa (recipe below), and top with cashew crumbled “cheese” (recipe below). Though, feel free to use good quality cheese on top or a greek yogurt in place of cashew sour cream – this is just an outside of the box idea 🙂

superbowl vegan layered dip recipe

Cashew Sour Cream


  • 1 cup raw cashews
  • 2 teaspoons cider vinegar
  • 1 teaspoon lemon juice
  • 1/8 teaspoon fine sea salt


Place cashews in a cup or small bowl and cover by about 1/2 inch with boiling water. Let soak 30 minutes.

Drain cashews and place in a blender with vinegar, lemon, salt and about 1/4 cup water. Blend until very smooth, adding more water as required to purée the mixture. (I used almond milk and it gave it a better consistency)

Cashew Crumbled “Cheese”


1 cup cashew
1/8 tsp garlic, minced
1 tbsp lemon juice
¾ cup nutritional yeast


  1. Empty contents into the bowl of a food processor.
  2. Pulse until all ingredients are incorporated.



1 ripe tomato
1 tbsp red onion, finely chopped
½ tsp garlic, minced
1 tbsp lime juice
1 tbsp cilantro, chopped
To taste, salt and pepper
Optional: jalapeno or Serrano chili for spice


  1. In a medium bowl, seed and chop tomato.
  2. Mix all ingredients together.
  3. Season with sea salt and pepper.

Enjoy the game and if you’re going to be grazing all day long just get yourself a game plan, no pun intended. Know the food for the day – or if you’re heading to someone else’s party make sure to eat delicious whole food when you can that day. No need to aim for perfection, yet no need to make your pants burst at the seams too 😉

Snacks - superbowl vegan snacks