Food Friday

Food Friday - Spiced Lamb Meatballs

lambmeatballs.jpg

When meal planning one of my go-tos (since I am not vegetarian/vegan/keto…or anything really) are meatballs. Is it just me but there is something about ground meat that I love. It is hard to screw up, easy to prep, and you can add so much flavour to it! Ground turkey and ground lamb are common purchases in our household, but I make sure it comes from good sources (i.e. local meat found at the Saturday market or local grocery markets).

Have you tried ground lamb? It is so flavourful and very nutrient dense. Not only is it a great source of protein, it is a great source of B12, iron and zinc among others vitamins and minerals. This recipe calls for 1/2 lamb and 1/2 beef, which makes the flavours a little more mild for those that are new to lamb. This recipe is often requested by my husband and it makes enough that we can put some in the freezer for later. I usually pair these with rice and any green vegetable on the side but they would go with a salad and roasted spiced sweet potato as well. If you are feeding less people opt for only 1 lb of each meat and decrease the other ingredients slightly as well.

Ingredients:

  • 1.5 lb ground lamb

  • 1.5 lb lean ground beef

  • 2 small onions, finely chopped (or grated)

  • 1 (2-3 in) piece fresh ginger root, peeled and finely grated

  • 5 garlic cloves, crushed

  • 3 tsp salt

  • 1 tsp freshly ground black pepper

  • 1 tsp chile powder

  • 2 tbsp garam masala (delicious spice I use often!)

  • 2 tbsp finely chopped cilantro

  • 3 tbsp ground almonds

  • 2 eggs, beaten

  • 1/2 cup flour (I usually use Bob’s Red Mill 1:1 Gluten Free Flour)

Directions:

  1. Heat the oven to 450°F.

  2. Mix together the beef and lamb until they are well combined. Using your hands stir in the onion, ginger, garlic, salt, pepper, chile powder, garam masala, cilantro, almonds, eggs, and flour.

  3. Roll of the meat mixture into evenly-shaped meatballs approximately the size of golf balls. Roast the meatballs for 20 minutes or until just barely pink in the middle.

  4.  Serve and enjoy! Freeze the remaining meatballs for up to 1 month.

    In health & happiness,

    Dr. Karen

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: Cauliflower and Butternut Thai Curry

Photo courtesy of OhSheGlows.com - mine disappeared too quickly!

Photo courtesy of OhSheGlows.com - mine disappeared too quickly!

I have been needing some quick and easy meals to prep lately that are still full of flavour and for those reasons this one is a hit! I love curries that have a bit of a kick to them as well as hearty stews like this that pack a punch of nutrients in one bowl. This is a great meal to cook on the weekend for your week day lunches, especially with the winter weather we are having lately, or a quick meal to make in the evening after work for the family. Angela from OhSheGlows never disappoints! This dish is vegan but so delicious, so for those carnivores out there, I challenge you to give this a try (hint hint to my guy!).

I used swiss chard for this dish, which is very high is essential minerals such as magnesium, iron and potassium. It is also very high in vitamin K, A and C. Two thumbs up! Butternut squash (and other winter squash) is higher in carbohydrates than other veggies since it is a starchy vegetable, however “despite its high-carb nature, winter squash has recently been shown to help steady the release of sugar inside of our digestive tract after being eaten, and to lessen our overall glycemic response to meals.”(1) Another two thumbs up!

Without further ado, the recipe:

Ingredients:

Curry:

  • 1 tbsp extra-virgin olive oil

  • 1 14 oz (398 mL) can coconut milk

  • 1 14 oz (398 mL) can diced tomatoes, with juices*

  • 2 cups chopped cauliflower florets, bite sized

  • 2 cups peeled and cubed butternut squash, bite sized

  • 1/2 cup uncooked red lentils

  • 2 tbsp red curry paste

  • 1 tsp dried flaked onion (or 1/2 diced onion cooked first)

  • 1/2 tsp garlic powder

  • 3/4 tsp fine sea salt, or to taste

  • 1/4 tsp cayenne pepper

  • Lots of freshly ground black pepper, to taste

  • 2 cups packed stemmed and finely chopped swiss chard (or kale)

Other:

  • Cooked basmati or jasmine rice (or no grains)

  • Fresh chopped cilantro leaves

  • Fresh lime juice

Directions:

  • Add all of the curry ingredients except the swiss chard to a large pot, stir, and bring to a low boil over medium-high heat. Reduce the heat to medium-low and simmer, covered, for 25 to 35 minutes, adding the swiss chard during the last 10 minutes.

  • Cook until the veggies and lentils are tender. Stir the curry every 5 minutes while cooking, and reduce the heat if necessary to prevent it sticking to the pot. Adjust seasoning if needed.

  • Serve over rice, if desired, and garnish with cilantro and a little lime juice (not necessary if you don’t have it).

  • Enjoy!

In health & happiness,

Dr. Karen

(1) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63

Whole Foods Berry Smoothie

berry smoothie.jpg

Are you looking for a delicious smoothie filled with whole foods that will power you throughout the day? This is the perfect one! It has a focus on antioxidants with blueberries and cranberries, as well as healthy fats and protein to balance blood sugar and keep you full. I find smoothies are not enough for me on a busy morning even with protein powder, so I need to make sure I include some healthy fats such as avocado, coconut oil or nut butter to sustain me. This one can have all three! Weary of adding lemon rind to your smoothie? Try it! It adds a bit of a tangy refreshing flavour to your morning drink. Come winter I don’t crave really cold smoothies as much so this one is just right with less frozen fruit.

Ingredients:

  •  1/2 cup frozen wild blueberries

  • 1/2 cup frozen cranberries

  • 1/4 lemon with rind

  • 1 tbsp almond butter

  • 1 tbsp pumpkin seeds

  • 1 tbsp chia seeds

  • 1 tbsp ground flax seeds

  • 2 walnuts

  • 1/4 avocado

  • 1/2 tbsp coconut butter (or coconut oil if you don’t have it)

  • 1/2 cup unsweetened almond milk

  • 1/2 cup water

  • 1 tbsp The Cultured Coconut Kefir (optional)

  • 1 scoop Sproos Collagen (optional)

  • 1 tbsp greens powder (optional)

Directions:

  1. Add all ingredients to a high-speed blender and blend until smooth :)

In health & happiness,

Dr. Karen