grain free

Food Friday: Best Brunch Frittata

https://drhyman.com/blog/2016/05/03/broccoli-sausage-frittata/

https://drhyman.com/blog/2016/05/03/broccoli-sausage-frittata/

Do you have leftovers vegetables or meat in your fridge? Are you looking for a breakfast option that is packed with protein and veggies? Are you on a paleo diet or limiting grains and lost for what to eat for breakfast? This is your dish!

I was not able to eat eggs for awhile as they were a sensitivity for me, I also never liked them as a kid, so cooking an egg (in its many ways) was a mystery to me. Luckily that has changed, so over the years (years meaning about 1!), I am exploring different egg dishes and perfecting my cooking methods. This still is a struggle…I constantly overcook my fried egg!

Good quality protein to start my day is very important to me. It helps me focus for the day and prevents a crash of energy in the afternoon. If I am not doing an intermittent fast day, something I weave in and out of, I always make sure to have some sort of protein, and eggs are a great option. What makes this frittata so awesome is that it is very easy to make and you can make it on the weekend with leftover veggies you have, and then eat it for breakfast the next few days. You could even make this in little muffin tins and have an easy on the go breakfast. Feel free to switch up the vegetables and protein to your liking (eg. red pepper, broccoli, tomato, grated sweet potato). Anything goes really!

Ingredients:

  • 6-8 eggs

  • 1 tbsp extra-virgin olive oil

  • 1 uncooked sausage, skin removed and broken into pieces

  • 1 leek, diced

  • 1 garlic clove, minced

  • 1/2-1 cup mushrooms, diced

  • 1 cup greens, chopped (swiss chard or baby spinach)

  • 1 tsp coconut or almond milk

  • 1/2 tsp Herbamare or sea salt

  • freshly ground pepper, to taste

  • optional - feta cheese, cheddar cheese, grated

Directions:

  • Preheat oven to 375F.

  • Heat the oil in an oven-safe skillet, such as a cast-iron pan, over medium heat.

  • Add sausage, leek and garlic and saute for 5-7 minutes or until sausage is cooked through. Spread vegetables and sausage evenly around skillet.

  • Beat the eggs with the coconut/almond milk, add salt and pepper, then pour into the skillet and cook for 2 minutes.

  • Place the pan in the oven and bake for 12-20 minutes, until egg is no longer runny and slightly golden.

  • Serve in pie slices and garnish with avocado, chives and parsley if you like.

Enjoy!

Do you have a favourite combination for a frittata?

Food Friday: Grain-free Granola

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Fall is in the air! That calls for fall flavours in my morning meal of course :) To set your day off right, whether it is for better energy, weight loss and concentration, it is important to get protein for breakfast. Common breakfast choices like cereal, toast, pancakes and even oatmeal do not have any protein in them unless they are “tweaked” a little, leading to blood sugar spikes then energy crashes. Being a Naturopath with a busy day seeing patients, it is important for me for my mind to be clear and my energy to not crash so finding better breakfast options is always key. This recipe is an easy one for busy mornings or when you are craving something a little sweater. The spices can be adjusted depending on what you prefer and you can even mix up the seeds or add some nuts like almonds or cashews. So many options!

Some other protein packed breakfast options I enjoy are a smoothie with protein powder or almond butter, “paleo pancakes” with eggs and plantain and a breakfast hash. Yum!

Do you have a go-to granola recipe?

Ingredients:

  • 2 cups raw sunflower seeds

  • 2 cups raw pumpkin seeds

  • 3 tbsp chia seeds

  • 2 tsp ground cinnamon

  • 1 tsp ground ginger

  • 1 tsp cardamom

  • 1/4 tsp sea salt

  • 1/4 cup pure maple syrup

  • 1/4 cup melted coconut oil

  • 3/4 cup dried currents

Directions:

  1. Preheat the oven to 300F. Prep a baking sheet with parchment paper.

  2. Place sunflower seeds and pumpkin seeds in a food processor and pulse until you have a chunky, coarse meal.

  3. Add all ingredients in a bowl and mix well.

  4. Spread mixture out on the baking sheet and bake for 35 minutes, stirring once half way through.

  5. Remove from the oven and mix in dried currents, then let cool. Once cooled store in an airtight container.

  6. Mix with yogurt, almond milk or vanilla hemp milk :)

In health & happiness,
Dr. Karen

Food Friday: Falafel Buddha Bowl

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Yum...buddha bowls! There is something about the name buddha bowl that just oozes warmth and joy for me. That is what this meal feels like, especially during a busy week when a little prep goes a long way. On cold winter days the last thing I want is a cold smoothie or raw veggies in a salad, so adding some roasted veggies with a delicious dressing is just right. 

This recipe is adapted from www.pinchofyum.com but the great thing about buddha bowls is that they can be changed around to your liking. I recommend sticking to this dressing from Oh She Glows though if you are adding the falafels as the flavours match so well. I love falafels as well since they have so much flavour and so easy to make. The other benefit of this meal is that each step could be made on a different day depending on your schedule. For example, I made the falafels ahead one evening, then roasted the veggies and made the dressing on the weeknight I had planned the meal for. Finally, this meal is gluten free and grain free depending on what flour you use for the falafels :) So enjoy and let me know if you come up with other delicious adaptations. 

Ingredients:

Servings - 3-4 bowls 

For the Falafels:

  • 2 cups cooked lentils - barely cooked for better falafel texture (or chickpeas for alternative)
  • 1 huge handful (a cup or so) fresh cilantro leaves and stems
  • 1 huge handful (a cup or so) fresh parsley leaves and stems
  • half a jalapeño 
  • 1 1/2 tbsp olive oil
  • 1-2 cloves garlic
  • a squeeze of lemon juice
  • 1 tsp salt
  • 2-4 tbsp gluten free flour - eg. Bob's 1:1 flour (or almond flour)

For the Roasted Veggies:

No room for brussels sprouts on this pan. 

No room for brussels sprouts on this pan. 

  • 3 carrots. peeled and cut into strips 
  • 1 head cauliflower, cup into bit size pieces 
  • large handful brussels sprouts, cleaned and halved  
  • 1/2 sweet potato, peeled and cut into strips
  • 2 tablespoons olive oil
  • 4 teaspoons cumin
  • salt and pepper to taste

 

 

 

For the Dressing: (makes 1 cup)

  • 1 large or 2 small garlic cloves
  • 1/4 cup tahini
  • 1/2 cup fresh lemon juice (2.5-3 lemons)
  • 3 tbsp nutritional yeast
  • 1/3 cup extra-virgin olive oil
  • 1/2 sea salt
  • freshly ground pepper

For the Buddha Bowls:

  • 1/4-1/2 head red cabbage, sliced/chopped
  • arugula or spinach 
  • roasted nuts and seeds - I did cashews, pumpkin and sunflower seeds
  • sprouts - optional 

Directions:

Then the dressing...the missing piece!

Then the dressing...the missing piece!

  1. For the falafels - Preheat the oven to 350F. Pulse all ingredients except flour in a food processor until combined. The mixture should form semi-dry crumbles that stick together when you press them. Stir in the flour – just one tablespoon at a time, until it’s just dry enough to handle. Form into 7-9 patties and bake for 18 minutes, flipped half way. Remove from oven. Refrigerate for a few days or freeze.
  2. For the dressing - In a mini/small food processor, process all ingredients until smooth. Taste seasoning and adjust nutritional yeast, olive oil and salt and pepper if needed. The dressing can be kept in the fridge for up to a week but will thicken in the fridge. 
  3. For the roast veggies - Preheat the oven to 400F. Place all the veggies on a roasting pan prepped with parchment paper. Drizzle all veggies except brussels sprouts with oil and sprinkle with cumin, salt, and pepper. Toss around on the pan to combine. Bake for 30 minutes – stir occasionally, but not too often otherwise you’ll disrupt the browning process. To get more browning, bake for an additional 10-15 minutes. When the veggies are done, remove from oven and set aside to cool.
  4. To assemble buddha bowl - Add arugula/spinach, cabbage to a bowl then top with roast veggies, nuts/seeds, falafel and drizzle with dressing. Take a bite! Or...Add all to a container for lunches and keep dressing separate until lunch time. I like to warm up the roasted veggies and falafels at work if I can and then mix all together, or even toast the falafel in a toaster oven if possible. 

In health & happiness,

Dr. Karen 

Food Friday: Quick & Easy One Pan Meals!

On busy days when you get home later than expected or have little time to spend in the kitchen cooking AND doing dishes, one pan meals come in very handy! I usually reserve more complex meals to the weekend when I have more time to cook and can indulge a little more. During the week I focus on pretty simple meals making sure I have protein, a little fat and lots of veggies, unless I am having leftovers from what I cooked on the weekend (see below for some decadent inspiration!). You don't have to slave away in the kitchen to come out with something delicious and nutritious. 

For one pan meals, I think about 2 things - what protein do I want and what veggies go with that, including a green veggie of course. It is that simple! It helps to have a variety of spices in the cupboard to change things up, such as rosemary, thyme, cinnamon, basic chicken spice, curry. Below are two examples of one pan meals that I have been known to whip up. Honestly the best things about this are the few dishes you dirty and how easy it is to make leftovers. This is also a great grain free or paleo meal. 

One game changer in making a delicious meal is roasted veggies. If you haven't roasted brussels sprouts, broccoli or beets before you are in for a treat! Beets would take the longest to roast but they are great with carrots and sweet potatoes. Check out this recipe to try that. 

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One Pan Meal #1: Chicken, Sweet potato, Brussel Sprouts

Ingredients:

  • 2 chicken breast, skinless, boneless
  • chicken spice of your choice
  • 2 handfuls brussel sprouts, cleaned and cut in halves 
  • 1 medium sweet potato, peeled and cut into wedges 
  • 1-2 tbsp cornstarch 
  • 2 tbsp extra-virgin olive oil
  • salt and pepper, to taste
  • sweet potato spice options - cumin, cinnamon, cardamom, nutmeg, curry powder, paprika

Directions:

Preheat oven to 400F. Line a large baking pan with parchment paper or nothing if you have a good non-stick pan. In one bowl, toss brussels sprouts with a little olive oil, salt & pepper to coat. In a second bowl, toss sweet potato wedges with cornstarch to lightly coat, salt then olive oil and spices of your choice. Spread veggies evenly on the pan and put in the oven. Depending on the size of your chicken breast, you may want to add chicken 5-10 minutes into cooking, it should take 18-20 minutes per 1.5in. Sprinkle chicken with chosen spice. After 15 minutes, flip veggies. They should be lightly browned on one side. Roast for another 10-15 minutes until tender and crispy and chicken in cooked through. Voila! 

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One Pan Meal #2: Salmon, Carrots, Asparagus 

Ingredients:

  • 2 salmon fillet, skin on or off
  • 2 large carrots, peeled and cut into large rounds 
  • 1 bunch asparagus 
  • salt and pepper
  • 1-2 tbsp olive oil 
  • 1-2 tbsp balsamic reduction (homemade or store-bought) OR dried/fresh rosemary for salmon

Directions:

Preheat oven to 400F. Line a large baking pan with parchment paper or nothing if you have a good non-stick pan. In one bowl, toss carrots with a little olive oil, salt & pepper to coat. Evenly spread asparagus on the pan and roll with a little olive oil, salt and pepper. Add carrots and salmon to pan and drizzle a little olive oil over salmon and season with salt and pepper. Roast for 15-20 minutes depending on thickness of salmon. Asparagus should be slightly browned but not faded in colour, carrots should be slightly softened and salmon should be flaky. Add to plate and drizzle asparagus and salmon with balsamic reduction. Voila! 

In health & happiness,

Dr. Karen