Hail Caesar!
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Hail Caesar!

Caesar salad is a family favourite in our home. This Caesar dressing is delicious and offers the health promoting benefits of the 4 main stars of this recipe; garlic, apple cider vinegar, anchovies and Extra virgin olive oil.

Garlic contains strong antioxidant properties. These are mainly associated with the organosulfur compound called Allicin but garlic also contains other antioxidant vitamins and minerals such as vitamin C, selenium and zinc.

Apple cider vinegar is a made from fermented apples. It has a great taste and offers the benefits of beneficial bacteria and enzymes. It stimulates digestion and helps to strengthen our immune system.

Anchovies contain healthy Omega-3 fatty acids, magnesium, calcium and phosphorus. Great for bone health! 20 grams of anchovies (about 5 fillets) contain approximately 4 grams of protein.

Extra virgin olive oil (EVOO) contains vitamins E and K and is a good source of healthy mono-unsaturated fats.

This recipe is great to make ahead of time and lasts for about a week or so in the refrigerator. As well as a dressing for salad, I use this as a marinade for vegetables such as broccoli and cauliflowers. It is also a fantastic dressing for kale.
It makes enough for at least 2 hearty salads.

Casear Salad Dressing

1 Cup Extra virgin olive oil
½ Cup Apple cider vinegar
1 tsp. dried mustard powder
6 or 7 crushed anchovy fillets (or to taste)
2 tsp. Worchestershire sauce
30 twists of pepper mill
1 bulb of crushed garlic
1 cup parmesan cheese
juice of ½ lemon
Combine all ingredients in mason jar. Shake well. Store extra in refrigerator.

Spiced Chicken Breast in Coconut Milk
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Spiced Chicken Breast in Coconut Milk

We focus a great deal on proteins, fats and carbohydrates when we put a meal together and rightly so. But a component of food preparation that is sometimes overlooked is the addition of herbs and spices which not only add flavour and aroma to food but also an array of health boosting phytonutrients, vitamins, minerals and antioxidants.

This is a flavourful, healthy and easy to prepare one pot dish utilizing cumin, chili powder and turmeric. To thicken the sauce I used a tablespoon of Chia seeds. You can certainly omit this if you prefer to.

Round out this dish with your favourite rice and a simple tossed salad.
Leftovers are great the next day for lunch!

Ingredients

o 2 tablespoons olive oil
o 1 onion sliced
o 1 red bell pepper, seeded and chopped
o 2 cloves garlic, finely chopped
o 4 Boneless, skinless organic chicken breast, cut into cubes, seasoned with salt and pepper
o 2 teaspoons chili powder
o 1 teaspoons cumin powder
o 1/2 teaspoon ground turmeric
o 1 can (398 ml) coconut milk
o 1 tablespoon honey
o 1 tablespoon Chia seed
o Salt and pepper

Preparation:
1. In a large skillet over medium heat add olive oil. Add the onion and bell pepper in the oil until soft. Add the chicken, garlic and spices. Sauté for about 2 minutes. Season with salt and pepper.
2. Add the coconut milk and honey. Bring to a boil, reduce the heat and simmer gently until the chicken is cooked through, about 10 minutes.
3. Season to taste.
4. Add the Chia seeds and stir until sauce has thickened about 5 minutes.

Quinoa Salad
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On-The-Go Quinoa Salad

Sometimes we forget how busy our kids’ lives can be and how hard it is to eat well on the fly. I have to say my kids do try to eat well but often times packing food for the day is the last thing that they think about as they race out the door. Quinoa salads hold up really well and can be transported in mason jars right in a backpack for convenience.This salad has a great blend of protein, good fats and carbohydrates, even if you choose to omit the chicken.

Dressing
o Juice of 1 lime
o 2 Tbsp Olive Oil
o 1 tsp honey
o ½ tsp salt
In a small mason jar mix all ingredients together and give a good shake

Salad
o 2 cups cooked Quinoa
o 1 small red onion finely chopped
o ½ cup cooked chicken
o ¾ cup cooked black beans
o ½ cup raw spinach
o ½ avocado chopped
o 1/3 cup Feta cheese

To assemble mix all salad ingredients together in medium size bowl. Add dressing. Mix well and refrigerate at least an hour before serving. Even better if made the night before.
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Hearty Grains Soup

I love soups, especially stick to your bones soup, during the fall and winter months. I treat them like savoury smoothies slipping in nutrient packed ingredients that go totally undetected by my family. No two soups are ever the same because I use whatever vegetables I have in my fridge to add to the broth and whatever other ingredients tickle my fancy as the fillers.

The bone broth base in this soup was made from our Thanksgiving turkey. Nothing wasted!

Use this as a starting point and be creative!

3 litres of bone broth
1 cup of Sprouted Rice & Quinoa Blend (I use truRoots)
1 cup of Teff
1 TBSP Miso paste
Salt & Pepper to taste

Combine all ingredients. Cover. Bring to a boil. Reduce heat and cook until all of your ingredients are done to your liking.

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Blueberry Protein Pancakes

These blueberry protein pancakes taste great! I use organic cow’s milk but you can certainly substitute your favourite non-dairy milk. With or without the blueberries, these protein pancakes are a great start to your day or an alternative to your protein shake after a workout.

 

Ingredients

• 3 TBSP coconut flour
• ¼ tsp baking powder
• 1 scoop vanilla protein
• 3 eggs
• ¼-1/3 c organic cow’s milk
• Blueberries

Instructions

1. Whisk the first 4 ingredients together until no lumps remain. Add milk. The more milk the thinner the pancakes will be.
2. Fold in blueberries.
3. Heat a skillet or griddle to medium heat. Add some coconut oil to prevent sticking.
4. Pour batter on to hot skillet. When bubbles start to form flip pancakes.
Heat until thoroughly cooked.
Enjoy!
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