While many people tolerate potatoes very well, they are a food that tends to increase inflammation in the body. For that reason, many people seek an alternative to potato-based dishes. This recipe is also useful if you are looking for a lower-carbohydrate option, or if you are simply looking to add more vegetables to your diet. It's as quick and easy as traditional potato salads and you can feel free to adjust the ingredients to suit your personal tastes.
-Add 1" of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover.
-Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger "cauliflower" smell, and a mushy texture).
-Drain cauliflower and rinse with cold water to cool immediately.
-Place in a large bowl
Add celery, onion, parsley, and egg.
-Stir in mayonnaise, dijon mustard, and sea salt (if desired).
Serve immediately or store in refrigerator.
2 Tbsp olive oil
1 medium onion, diced
2 medium squash, peeled, seeded and chopped into 1 inch cubes.
8 cups water or stock, boiling
I recently visited my parents in Cape Breton and found that they had an abundance of zucchini and tomatoes, so I took some home with me. In fact, everything you see in this picture came from their garden.
To make this dish feel free to mix and match your own vegetables and herbs. I started by shredding the zucchini using a box grater, you could also use a Y-peeler, spiralizer or mandoline for this, but the grater worked great. After I got that on the go, I heated a bit of coconut oil in a large pan and added some sliced red onions, until they started to get aromatic. From there, I tossed in the zucchini (if your zuke is very moist you can pat dry with a a cloth or some paper towel first, I didn't have to do this). After that I added the chopped tomatoes with some fresh sweet basil, oregano, and parsley and cooked just a few minutes until the herbs are aromatic and the veggies are tender.
While the best chia seed puddings require you to refrigerate them for several hours to overnight, you can still whip up a quick and delicious snack in a hurry.
In a small bowl, combine 2 Tbsp unsweetened coconut (shredded or flaked, whichever you have on hand), 1Tbsp chia seeds, and a sprinkling of cocoa powder - use more or less of each ingredient to your tastes. Pour in enough coconut milk (or other non-dairy milk of choice) to cover the mixture. Don't fill to the top, as you want to leave room for the chia seeds to expand. Stir then let stand for 15 minutes or longer, until most of the liquid is absorbed and you have a thick texture. It's great on its own, or you can top with nuts, seeds, cacao nibs or a little toasted coconut for garnish.
This is a quick and easy snack that is loaded with healthy fats and fiber along with some protein and lots of vitamins and minerals. It tastes great and will keep you full for hours.
Coconut flour is has finally made its way into the mainstream. Once only found in health food and speciality stores, it is now available at most grocery stores at a reasonable price. With more and more people adopting grain free and low carbohydrate diets it's a great alternative to more traditional flours. It's lower carbohydrate, high fibre and even contains a few grams of protein per serving. Because of the high fibre content, this flour is highly absorbent so liquid ratios in recipes often have to be altered and in baking, it requires more eggs for leavening than most other flours. It has a light flavour but most brands do not have an obvious coconut taste.
The following recipe produced about 8 small sized pancakes like you see above. While they are quite fluffy, you will find that they are more dense than a wheat flour pancake and even after cooking will still be quite absorbent - so if you're adding butter and syrup you may find it best to set it on the side and dab in rather than pouring on top.
Combine dry ingredients and mix gently. Add in eggs and mix. Gradually add in the milk. You may find that you don't need the full amount, of you may need a bit more. Let our batter stand for a few minutes, if you need to and then go back to it and add more milk until you get a smooth but pourable texture. Heat the oil in your pan and add batter - a few table spoonfuls makes a good size pancake that are easier to work with. Allow to brown on one side, then flip - unlike wheat pancakes, these won't bubble to let you know when to turn, so you have to keep an eye on them. Top with your favorite fruit or berries or try with pure maple syrup and coconut butter.
In a medium pan melt coconut oil over medium heat. Add onions and begin to brown. Next add chopped carrots and peas and cook until vegetables begin to soften. Add in lentils and mushrooms and cook approximately 5 minutes.
Meanwhile, peel and boil sweet potatoes and remaining carrots- chopped. Transfer filling to baking pan. If it seems very dry, add several tablespoons of water to your pan drippings over low heat- stir and add to filling. When carrots and sweet potatoes are soft, drain liquid and mash. Add additional seasoning, salt and pepper, if desired. Spread over lentil mixture. Bake in a 350 F oven for approximately 20 minutes, then broil an additional 5 minutes to brown topping, if necessary.
These patties are nutritious and flavourful. They hold together well, however, I'm not sure I'd encourage them on a bun as a burger substitute. But they are great on their own with a salad or other side. They don't really need toppings, but if you like go ahead and add lettuce, tomato, relish etc.
In medium pan, melt a bit of coconut oil and begin sauteeing onion, as it cooks add in carrot, broccoli and seasonings. Sautee for a few minutes, until vegetables are tender.
Put the quinoa in a medium bowl then add the egg and yeast flakes - mix. Then add remaining cooked ingredients and mix again. You will find hand mixing is best for this. Form into patties and return to the pan (adding more oil if necessary) and cook several minutes on each side, until brown and cooked through.
Delicious for breakfast, or any time really. These sausage rounds are savoury with a hint of sweetness.
Preheat oven to 350 F. Melt oil in medium pan and begin sauteeing onion. As it starts to brown, add in apple and cook until it softens - about 3 minutes.
Meanwhile in a medium bowl add remaining ingredients and mix. When onion and apple are ready, add this too to turkey mixture. Form rounds, the thinner you make them, the more crisp they will be. Lay out on a pan lined with parchment, and a dash more oil, if you desire. Bake for approximately 20 minutes or until cooked through, flipping rounds once.
1 ½ lbs Brussels sprouts
1 Tbsp coconut oil
1 onion, chopped
1 clove garlic, minced
3 Tbsp pine nuts, or chopped almonds, cashews or walnuts would work.
1 tsp dried oregano
Sea salt and cracked pepper to taste
2 ripe avocados
Juice of ½ lemon
2 Tbsp chopped fresh mint or parsley
Halve the sprouts, unless they are very small. Add them to a small amount of boiling water and cook for 2 minutes, drain and set aside.
Heat the oil. Add the onion, garlic, nuts, oregano, and salt and pepper. Cook over medium heat, stirring often, until onion is soft.
Meanwhile, halve the avocado, removing the pits. Quarter the flesh and remove the peel. Cut into chunks and toss with lemon juice.
Add the sprouts to the onion mixture and cook, stirring for 2 minutes, until hot. Stir in the avocados and mint (or parsley), cook until the avocado is heated and appears creamy.
Preheat oven to 400 F. Peel squash and cut in half lengthwise. Scoop out seeds. Cut remaining flesh into fry shaped pieces - you can chop more wedge style like I did above, or julienne, if you like. Toss pieces in a shallow dish with oil and seasonings. Spread on evenly on baking sheet and cook about 20 minutes, turning once halfway through.
Although I've done sweet potato fries many times, this was my first attempt with squash. I was very happy with the results, but found the fries to be more soggy than I would have liked. To avoid this, be sure to use a baking sheet ( I had used a glass pan) and if you have time, let the fries air dry for about 30 minutes, prior to cooking or pat dry. Also, I enjoyed these as is, but think they would also do well with a red pepper or chipolte dip, and for this, I'd omit the cinnamon from the above recipe.
Hi, I'm Shara Vickers, a Cape Breton-based Nutritional Health and Fitness Specialist. Please have a look around to find out more about my approach to health and the coaching and consulting services I offer to both local and long-distance clients.