Homemade Tomato Soup

The warmth and cozy feeling you get when you eat this soup comes from the LOVE, which is the little pinch of cinnamon and drops of fresh lemon juice.
Making your own homemade soup is a great way to get those extra nutrients that you may have missed on those busy days and you reduce the amount of sodium and preservatives that you would consume if you ate a soup that came from a can or box. I always make a double batch of soup so that I can freeze some for another week. Add some fresh spinach or kale to this soup right before serving to give your body some extra calcium, fibre and antioxidants. 

796 ml Organic diced tomatoes (BPA free can)
1 tablespoon maple syrup
A little pinch of cinnamon
3/4 cup carrots (medium diced)
1/3 cup celery (medium diced)
3/4 cup white onion (medium diced)
2 garlic cloves (peeled and roughly crushed)
1/2 cup white sweet potato (skin on, medium diced)
3/4 teaspoon chili flakes (I like it spicy, you can reduce the amount of chili flakes)
2 tablespoons organic olive oil or virgin coconut oil
4 cups organic chicken stock
Juice of half a lemon (This is optional, add to soup after it has been pureed)
1-2 tablespoons of fresh soft goat cheese (This is optional, add to soup after it has been pureed) 

Method
Note- Omit the maple syrup and you've got yourself a low carb soup
Chop all of your vegetables into a medium dice
Heat your soup pot and add your coconut oil
Add all of your vegetables, season with sea salt and freshly ground pepper and sautee for about 5 minutes or until they become a little soft and fragrant
Add your chicken stock, cinnamon, chili flakes, maple syrup and diced tomatoes
Cover and simmer for 25 minutes
Blend the soup with a good blender (like a Vitamix) until smooth and creamy like.
Optional: squeeze the fresh lemon and stir in the soft goat.

Homemade Ranch Dip

I love fresh vegetables and dip as a mid morning or afternoon snack. This ranch dip a a clean whole food version of those processed packaged ranch dips that you can buy at the grocery store.The organic sour cream that I use as the base in this recipe provides your body with a great amount of good fat, protein, B-12 and calcium. The fresh parsley in this ranch dip contains antioxidants, vitamin K and folate. So you see, by making this simple homemade ranch dip you are  giving your body all of those amazing nutrients that I mentioned above. They will help keep your mind and body balanced and nourished!

250g or 1 cup organic sour cream ( I like to look for a local, organic sour cream)
2 teaspoons red wine vinegar
2 teaspoons garlic powder
1/4 cup fresh chives (practice your knife skills here!)
1/4 cup fresh Italian parsley
1/4 cup fresh dill (chopped)
3 teaspoons raw, local honey
1/4 teaspoon sea salt
Pinch of cayenne ( I like spice!)
Fresh ground pepper to taste

Method
Note- Omit the honey and you've got yourself a low carb dip!
Chop your fresh herbs
Combine everything in a bowl and mix well
Serve with a whole bunch of delicious freshly cut raw vegetables

Cook Outside the Box
Use the dressing as a dip for fresh vegetables
Make a grill chicken and fresh salad pita wrap with ranch dressing
Make a cold pasta salad with fresh vegetables and toss it with ranch dressing 

Bon Appétit!

Gluten Free Cheddar Cheese Crackers

2 cups Organic old cheddar cheese
1/4 cup organic butter (room temperature)
1/2 cup almond flour
1/2 cup GF all-purpose flour
6 dried figs
1/2 tsp sea salt
1/2- 3/4 tsp cayenne pepper

Method
These are not low carb but my gluten free audience love them!
In a food processor, pulse the dried figs until little pieces appear
Add the butter and shredded cheese and pulse together
Add the rest of the ingredients and pulse until the dough turns into little balls and everything is well combined.
Turn the dough over on a cutting board and form a large ball.
Separate the ball into two and begin to roll one of the balls into a long cylinder, about 5" long and about 1 1/2” tall.
Wrap each cylinder in plastic wrap and allow the dough to chill for about 2 hours.
At this point you could freeze the dough for later use. Just remember to defrost and slice the crackers before baking.
After the dough has chilled, cut the cylinders into 1/4” slices (you should get about 40-45 in each cylinder) and place onto a parchment paper lined baking sheet

Yields: 80-90 yummy crackers
Bake these yummy, crispy crackers for 6-8 minutes, until you smell their deliciousness and that they look cozy and golden brown.
Bake 350 degrees Fahrenheit convection for 6-8 minutes (until golden brown and you smell the cheesy goodness!) * It will take a little longer in a regular oven at 350 degrees Fahrenheit, maybe 10-12 minutes.

Cook Outside the Box
Serve these crackers with my Tomato Chilli Jam and sometimes some double smoked bacon. Oh yaaaaaaa!

Bon Appétit!

Tomato Chili Jam

This savory jam is delicious with my Gluten Free Cheddar Cheese Crackers.
Original Recipe By Ruth Pretty

6 Roma tomatoes (seeded)
5-8 fresh Thai red or green chilies (seeded)
4 garlic cloves
2-3 teaspoons ginger (peeled & roughly chopped)
1 tablespoon Thai fish sauce
1 cup raw honey
1/2 cup red wine vinegar 

Method
Note- This is not low carb but a great alternative to store bough savoury jams.
Place the seeded tomatoes, chilies, garlic, ginger and fish sauce in a blender or a food processor and blend to a fine puree.
Place the purèe, honey and vinegar in a non-reactive pot and bring to the boil, stirring often. The consistency at this point will be very runny.
Turn heat down to a medium and simmer for 30-45 minutes, stirring every 5 minutes to release the solids that settle on the bottom.
When it is ready the jam will look much thicker than when it started.
Pour into sterilized jars and seal. 
*Note If you do double or tipple the batch, cooking time will be longer. It's all about reducing the jam and evaporating most of the liquid. Practice makes perfect!

Cook Outside the Box
Double this recipe and freeze some jars or share with friends
Spread some tomato chilli jam onto wild salmon and bake it
Grill some chicken sate and use the tomato chili jam for a dip
Make old cheddar grill cheese sandwiches and spread some tomato chilli jam all over it

Bon Appétit!

Bragg and Red wine Vinegar Stir-Fry Sauce

It's always nice to have a couple of homemade sauces that can last in the fridge for a couple of weeks and can be used in more than one way. This is one of those sauce, gluten free, packed with sulphur and immune boosting nutrients. The ginger and garlic create a great anti-inflammatory effect on the body and help prevent cancer.

1/4 cup Bragg amino acids (natural gluten free soy sauce) or Tamari Light
1/4 cup red wine vinegar
6 slices of fresh ginger (sliced very thin)
4 slices of fresh garlic (sliced very thin)
1 tablespoon green onion (sliced thin)
1 teaspoon raw honey
1 medium sized dried chili arbol (crushed)

Method
Note- Omit the honey for a low carb sauce
Slice and measure all of your ingredients for the sauce and add them to a small container and set aside to allow the flavours to infuse for an hour or so.
*Note If you cannot find dried chili arbol you can use about 1 tablespoon of fresh hot red chilies.

Cook Outside the Box
Serve this sauce over steamed vegetables, roasted fish or brown rice
Use the sauce as a marinade for chicken breasts, chicken thighs or chicken wings
Thicken the sauce wit a little organic corn starch and use it as a glaze over steamed bok choy
Use the sauce like a salsa for Asian quesadillas

Bon Appetit! 

Red Lentil and Lemon Soup

Aaron and I just got back from Mexico and I really wanted to pack our fridge this week with lots of yummy whole foods. I was trying to think of some dishes that were quick, vegetarian and delicious. So I had a dream and this soup is what I dreamt of. Lentils are a great vegetarian source of protein and high in fibre. 

1 cup dry red lentils (rinsed under cold water)
2 teaspoons or 1 large clove garlic (minced)
1/2 teaspoon fresh ginger (minced)
1/2 cup onion (small dice)
5 cups vegetable stock
1/2 cup carrots (small dice)
3 teaspoon Indian red curry powder
1/2 cup can diced tomatoes (BPA free)
1  tablespoon organic virgin coconut oil
2-3 tablespoon fresh cilantro (chopped)
1/2 juice of a lemon

Method
Note- This is not considered strict low carb due to the lentils.
In a soup pot, heat the coconut oil and add your diced onion and carrot, cook on medium heat for about 2 minutes.
Add your red curry powder ginger and garlic and cook for another 2 minutes.
Add your red lentils, diced tomatoes and vegetable stock.
Season with salt and pepper.
Cover the soup and allow it to simmer for about 20 minutes.
Remove the lid, turn off the heat and add your fresh lemon juice and cilantro.
Put the lid back on the soup without heat and just let it get cozy and tasty for another 5 minutes before eating.

Bon Appétit!

Chicken Spaghetti Sauce

I don't know anyone that does not love a nice big bowl of spaghetti every once and a while. When I make spaghetti sauce I use different types of meat each time; Ground bison, organic grass fed ground  beef or organic ground chicken. I also like to change up the type of noodles that I use. I really like to use quinoa noodles and soba noodles but I also love rice noodles and plain old semolina noodles too. 

454g organic ground chicken
739ml jar of red wine tomato sauce (Simply Natural brand)
398ml can diced tomatoes (BPA free)
1/2 cup white onion (diced small)
2 cloves garlic (minced)
3/4 cup sweet potato (large cube)
1/4 cup celery (diced small)
1/4 cup carrots (diced small)
1 tablespoon maple syrup
3/4 teaspoon cinnamon
1 bay leaf
1 tsp oregano
1 1/2 teaspoon chili flakes
1 tablespoon extra virgin olive oil +2 tablespoons for finished sauce

Method
Note- Omit the maple syrup for a more low carb sauce.
Chop all of your ingredients according to specified size above.
Heat your large pot on medium heat and add 1 TBSP extra virgin olive oil.
Once the pan is at medium heat add your ground chicken and brown until cooked.
Add your carrots, celery, onion and garlic and cook for another 4-5 minutes.
Season with a little salt and pepper.
Add your sweet potatoes, red wine tomato sauce, diced tomatoes, maple syrup, herbs and spices. Cover and simmer for 30 minutes, remove lid and simmer for another 25 minutes. Remove from the stove, at this point you are going to use a potato masher to mash the soft sweet potato into the spaghetti sauce. You do not have to take the sweet potato pieces out of the pot to do this. Just mash them into the sauce, finish your sauce with 2 tablespoons of extra virgin olive oil.

Bon Appétit! 

Authentic Guacamole

Avocados are thought to be"fattening" but what you are not told is that avocados contain necessary good fat to keep our bodies healthy. We need  good fat for many daily functions such as; to help in hormone development and in proper absorption of our fat soluble vitamins.

Avocados have many wonderful health benefits
Avocados have great anti-inflammatory benefits, especially for those with arthritis.
Avocados are high in fibre which promote proper bowel health.
Avocados contain a great amount of  omega 3 fatty acids which we need for proper brain function, healthy skin, hair and many more health benefits.

2 avocados
2 tablespoon cilantro (chopped)
1 tablespoon red onion (chopped fine)
1 tablespoon fresh lime juice
1 tablespoon Serrano pepper (chopped fine)
1/8 teaspoon sea salt

Method
Cut the avocados in half and remove the deliciousness from the peel. Save one of the pits to add to your prepared guacamole; this will help the guacamole stay green.
Mix all of the ingredients together with a fork in a large bowl until desired consistency.
Ready to eat or freeze or refrigerate.

Black Bean and Corn Salad

This black bean and corn salad is easy to assemble and fresh tasting. Black beans are loaded with a great amount of protein, fibre and iron.
Did you know that cilantro helps detoxify heavy metals from your body? Yup, it does, so eat up! 

1.5 cups cooked black beans
1 cup corn (please purchase non-gmo corn) Thank you!
1 teaspoon fresh serrano (chopped very fine)
1/4 cup red onion (diced very small)
1/2 cup red pepper (diced very small)
1/4 cup cilantro (chopped fine)
1/4 cup fresh lime juice

Method
Note- This would not be considered low carb or paleo.
Chop all of your ingredients according to the specified size above and add everything to a large bowl.
Toss the fresh lime juice into the bowl and season with salt and pepper.

Cook Outside the Box
Use this salad like a salsa and add some fresh chopped mango to it and freshly made corn tortilla chips
Stuff your next quesadilla with this salad and serve a kale salad on the side
Add some cooked quinoa to this black bean and corn salad and you have a fully balanced vegan meal

 Voila, Bon Appétit!

Fresh Tomato Salsa "Pico De Gallo"

This authentic and traditional Mexican Pico De Gallo salsa is a must in our house. It is one of the simplest ways to introduce whole foods to your every day diet and it's a great way to practice your knife skills. I like to use fresh roma tomatoes for this recipe and eat the Pico De Gallo with organic corn tortilla chips.

1 3/4 cup fresh Roma tomatoes
2 tablespoons fresh serrano peppers
2 tablespoons fresh lime juice
1/3 cup red onion
1/4 cup fresh cilantro
1/8 teaspoon sea salt

Method
Dice your tomatoes into small pieces.
Cut your onion and serrano pepper very fine.
Chop your cilantro and squeeze your fresh lime juice.
Add all of your ingredients to a bowl and season with sea salt.
This salsa will last in the fridge for 3-4 days.

Sun Dried Tomato Pesto

This pesto is so incredibly flavourful, it lasts a long time in the fridge and it is so versatile. I use it as my base for pizzas, toss grilled veggies in it, add it to scrambled eggs and quiche and use it in a grilled panini sandwich. It can be hard to find quality jarred sun dried tomatoes that use olive oil instead of sunflower or safflower oil, but if you cannot find them with olive oil, my suggestion would be to squeeze as much oil out as possible and then use a little more olive oil in the recipe if needed for a good consistency.

3 cups sun dried tomatoes
1/4 cup fresh parsley
2 garlic cloves
1 1/2 tablespoon raw honey
1 1/2 teaspoon chili flakes
1/2 teaspoon fresh ground pepper
1/4 cup extra virgin olive oil (you may need more)
salt to taste
Note- Omit the honey for a low carb tapenade.

If you are using sun dried tomatoes in oil, be sure to drain the oil from the  sun dried tomatoes.

Next, add all of your ingredients to the food processor, except for the oil, use the pulse button on the food processor and pulse until everything is well combined and broken down.

Next, turn your food processor back on for 10-15 seconds and add the olive oil, you may need more. Season with salt and fresh ground pepper.

Basil and Pine Nut Pesto

4 cups fresh basil
1/2 cup raw pine nuts
1/4 cup + 2 tablespoons extra virgin olive oil
1/2 cup freshly grated parmesan
1 teaspoon chili flakes
2 teaspoons raw honey  (omit honey for a low carb pesto)
2 cloves garlic
1 1/2 tablespoons fresh lemon juice
Salt and pepper to taste.

Here is the process!
Gather all of your ingredients to ensure that you do not forget one of the delicious ingredients. Oh by the way, I forgot to put a fresh lemon into this picture. See, even I forget :)
Remove the basil leaves from the large stems of the plant.Next, add all of the ingredients to your food processor, except for the olive oil, use the pulse button until everything is combined nicely. Turn the food processor back on and slowly incorporate the olive oil, season with sea salt and pepper.
 
Cook Outside the Box
Toss pasta with this fresh basil pesto and make a pasta salad
Add this pesto to your next grill cheese sandwiches or burgers
Make warm goat cheese and basil pesto toasts and eat them for breakfast or serve them as an appetizer
Toss warm new potatoes in the basil pesto and add some chopped onion

Bon Appétit! 

Spicy Kale Chips

Everyone seems to have their favourite kale chip recipe these days. What bothers me about a lot of the kale chip recipes out there, is that they use the wrong oil and cook the kale at an unnecessary high heat. So my recipe cooks the delicate kale at 300 degrees Fahrenheit and is flavoured with delicious organic, virgin coconut oil and spices.

5 cups raw, curly kale
2 tablespoon organic, virgin coconut oil
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper (or 1/8 tsp) 

Method
Wash and dry your kale, break the kale up into similar small pieces and add them to a large bowl. Season your kale with the melted coconut oil, salt, pepper, cayenne and garlic powder. Massage the kale until all of the pieces look like they have been fairly seasoned with the yummy spices.
Add the kale to a large baking sheet lined with parchment paper and make sure not to crowd the baking sheet. You want every delicious piece of kale to be crispy!
Bake the kale at 300 degrees Fahrenheit for 15-17 minutes. You do not want your kale to turn brown, the purpose of cooking at such a low heat is to retain as many nutrients as possible.
Voila! Once they are crispy and beautifully green, they are ready.

Cook Outside the Box
Crush the kale chips into homemade popcorn, it's ridiculous
Add some nutritional yeast to the spice mixture in the recipe to give it a "cheesy like"  flavor

Raw Red Cabbage and Kale Salad

2 cups Black kale (Chiffonade- Cut very thinly)
1 cup Red cabbage (Chiffonade- Cut very thinly)
1 cup Red pepper (Thin slices)
1/2 cup Red onion (Thin slices)
1/2 cup mixed fresh herbs (basil, mint and cilantro)
1 tablespoon toasted sesame seeds

Dressing
1 tablespoon Braggs (is a natural gluten free soy sauce, you may use tamari instead)
2 teaspoon raw honey
1/4 tsp sesame oil
1 tablespoon extra virgin olive oil
1 clove garlic (minced)
1 tsp red wine vinegar
2 teaspoons ginger (freshly grated)
Pepper to taste

Method
Note- Omit the honey for a low carb version.
Clean and de-stem your kale. Slice the kale and cabbage as thin as you can, add them to a pretty bowl.
Slice your red pepper and red onion as thin as possible and add them to the bowl.
Toast your sesame seeds on low/med heat on the stove top until they are fragrant and have turned golden in colour. Once cooled, add them to the bowl.
Coarsely chop your fresh herbs and toss them into the salad bowl.
Add the desired amount of dressing and toss all together. 
RAW RAW RAW!

*It is important to incorporate raw foods to your daily diet. Raw vegetables and fruit are filled with vitamins, minerals and enzymes that keep you healthy. Raw vegetables and fruits contain their own unique enzymes to break themselves down, so your digestive tract can take a little break.
This salad is filled with raw enzymes, antioxidants, B vitamins, calcium and fibre. I love to add a hard boiled egg to the top, for protein and texture.

Happy raw eating!

Blueberry and Banana Smoothie

1 big handful fresh spinach or fresh parsley
1/2 fresh or frozen banana
1/2 cup fresh or frozen blueberries
1/4 cup mango frozen or fresh
1/2 cup coconut water *You can omit this and just add more almond milk
3/4 cup unsweetened plain almond milk
1 teaspoon coconut oil
1/2 scoop Whey protein isolate powder (I am using Precision All Natural brand, vanilla flavour. I only use 1/2 scoop which is about 18-20 grams of protein.)
1 teaspoons pure vanilla extract or almond extract

Method
Note- This is not low carb but still delicious and nutritious.
Buy a whole bunch of blueberries, mangoes and bananas and portion 1/2 cup of blueberries, 1/4 cup mango and 1/2 a banana into small freezer bags.
Done, frozen and ready to go in the morning! In a glass jar with a hand blender or regular blender add all of your ingredients and blend until smooth and creamy.
Pure vanilla extract is the flavour of love! I like my smoothies really cold so I add 2-3 ice cubes after I have blended my smoothie. 
*For more information on Whey protein isolate 

Black Kale Salad

I never thought I would eat raw kale salad and now Aaron and I eat it once a week at least. When you go to the grocery store you may find many kinds of kale. I much prefer using black kale or dinosaur Kale for this raw salad, it is dark green in colour and the leaves are flat and kinda bubbly. Kale contains a large amount of calcium for your bones, antioxidants which can reduce the risk of cancer and it is packed with vitamin K and C.

1 bunch black Kale
1/2  cup sliced *dried apricots (sulfate free)
1/4 cup crumbled sheep feta
2 tablespoon toasted sesame seeds
1/2 diced avocado 

Dressing
2 tablespoons extra virgin olive oil
2 tablespoons flax oil
3/4 teaspoon Dijon
1/2 teaspoon fresh grated turmeric (or 1/4 teaspoon dry ground turmeric)
1 tablespoon raw apple cider vinegar
1 tablespoon gluten free tamari (light)
1 teaspoon raw honey (omit honey for a low carb version)
1 clove garlic (minced)
Sea salt/ pepper

Method
Clean, dry and de-stem the kale, combine a bunch in your hand and slice the kale as thin as possible, add to a big bowl. Sprinkle sliced dates, feta and toasted sesame seeds to the kale and toss with as much dressing as you would like. This salad will last 3-4 days in the fridge without the dressing!

* Originally this recipe called for 1/2 Medjool dates, I revised after diving deep into the world of sugar and how it affects our health. Dried apricots have a lot less sugar content- about 4 grams per apricot vs 16 grams per Medjool date. Dried apricots taste just as delicious in this recipe just be sure to get sulfate free. Please feel free to use Medjool dates if you would like. Knowledge is power!

Cook Outside the Box
Add some cooked soba noodles to this salad and a little sesame oil, voila! A new dish or, cook some quinoa, toss it with the kale salad and wrap it up in a gluten free tortilla with some homemade humus and fresh tomatoes. Yum!

Bon Appétit!

Avocado and Arugula Salad

This is such a simple, healthy and fast salad to prepare. I had these items in my fridge last night so Aaron and I decided to make this salad with a simple balsamic and olive oil vinaigrette.

Baby arugula (Hotchkiss is my favourite!)
Roma tomatoes
Shaved Parmigiano Reggiano ( I use a carrot peeler to shave thin slices)
Red onion ( thinly sliced)
Avocado

Method
There really is no method, just get all of your ingredients cut up appropriately and drizzle some balsamic and extra virgin olive oil on top, et voila! A master piece waiting to be devoured.

Bon Appetit!

Quinoa Salad with Black Kale

My husband and I love this salad because it is a full protein meaning it has all the essential amino acids that make up a full protein so it's like a piece of steak. I'll make this on a Sunday and leave out the dressing so that it stays fresh for about 4-5 days and I will add the dressing right before we eat it.

1 cup quinoa +1 and 3/4 cup water
1/4 tsp turmeric
1/4 cup black kale (thinly sliced)
1/4 cup red onion ( little tiny cubes)
1/4 cup fresh dill and basil
1/3 cup red pepper (chopped small)
1/3 cup sheep feta (crumbled)
1/4 cup toasted pumpkin seeds
1/4 cup raisins or cranberries

Dressing
1 garlic clove (minced)
Juice of 1/2 lemon
2 TBSP olive oil
Sea Salt and pepper to taste

Method
Rinse your quinoa in a fine colander before cooking.
Add the turmeric to the water and quinoa and simmer for about 15 minutes or until water has evaporated.
Take the pot off the heat and allow quinoa to sit for 5 minutes, puff up with a fork and allow to cool. With a nice sharp knife chop all of your ingredients and add them to a large bowl, once quinoa is cool add it to the large bowl. Add your olive oil, garlic, lemon juice, salt and pepper to a small mason jar, shake up and toss the quinoa salad.

Salsa Verde

For a long time I kept this secret recipe to myself but so many people ask me for the recipe that I have finally decided to part with it. I'm pretty sure I could live off of salsa verde, when I moved to Mexico to live with my husband for a year I got addicted to finding the best salsa verde and then created my own version. Edited for more authenticity 2021

4-6 tomatillo or 1 1/2 cups
1-2 serrano (depending on how spicy you like it)
2 tablespoons onion
1 medium garlic clove
1/4 cup cilantro
1.4 teaspoon salt (may need more)
1/2 avocado (small cubes added after blended) 

Method
You want to look for nice green tomatillos and on the harder side rather than soft, remove the husk from the tomatillo and wash the under warm water. Blend everything in a blender accept for the avocado. Season if needed and add cubed avocado after if you desire.

Cook Outside the Box
Use this salsa on your morning  eggs
It's the best salsa for nachos and quesadillas
Use it as a sauce for homemade enchiladas and soups

Bon Appétit!