The Salty Side of Things

Salt, so much more than the box in your Oma’s cupboard! Not only that, it comes in various forms now too. How do you know which one is best? Which ones are for cooking? And, which ones have benefits outside of the realm of food?   Everyone is familiar with table salt. Most will be familiar with sea salt, and a number of you will have heard of Himalayan salt. All of these are options to flavour food, create…

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5 Strategies to avoid Holiday Weight Gain

Tis the season of cheer and good will towards men! But with beckoning desserts and snacks around every corner, it’s easy for healthy eating habits to get lost in the shuffle. Pair that with cooling temps and hectic holiday schedules, and exercise plans often take a hit, too. However, it’s possible to survive the holidays with your wellness intact. 1 START YOUR DAY WITH PROTEIN We recommend eating a protein-rich breakfast. Add in some complex carbohydrates, and you’ve got…

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A GUIDE TO B VITAMINS

A Guide to the B Vitamins   This family of vitamins is made up of eight separate B vitamins. Although they are usually recognized as a group, and often work together in the body, each separate B vitamin performs its own unique and important functions. To help better understand each of the B vitamins, I have broken them down individually to explain each one’s value. Thiamin, also known as vitamin B1, is needed to help produce cellular energy from…

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Vitamin A

Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. It is involved in reducing inflammation by fighting against free radical damage in our bodies. Vitamin A plays a critical role in maintaining healthy vision, neurological functions and healthy skin. It is also responsible for building strong bones and supporting immune function. Vitamin A is found in two forms, active Vitamin A and beta carotene. Active Vitamin A comes from animal-based foods and is referred to…

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VEGETARIAN SPLIT PEA SOUP

INGREDIENTS 18 cups liquid (broth, water, stock or combination) 1 lb split peas, picked over 1 medium onion, chopped 3 TBSP butter 2 cloves garlic, chopped finely ¼ cup chopped fresh parsley, or 1/8 cup dried ½ tsp dried basil 1/4 lb quinoa, rinsed (brown rice or barley will do as well) 1 bay leaf 4 large potatoes, diced (can be any potato variety, I like to do half sweet potato) One 10 oz bag fresh spinach, rinsed, trimmed…

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GINGER ROASTED CARROTS

  INGREDIENTS 8-10 carrots, washed and cut into 1 inch slices (using a variety of colours improves presentation) 1” ginger grated or finely chopped 2 cloves garlic, minced or finely chopped ¼ cup chopped parsley 1/3 cup chopped onion 2-3 TBSP olive oil Salt and pepper to taste INSTRUCTIONS 1. Grease a casserole dish and fill with first five ingredients 2. Drizzle olive oil over top and sprinkle with salt and pepper 3. Mix well so oil and ingredients…

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CURRIED POTATOES

  INGREDIENTS 3 TBSP Coconut oil ½ tsp Dijon mustard 1 tsp cumin 1 ½ tsp turmeric ½ tsp cayenne pepper or pepper flakes 1 tsp fennel seeds 1 ½ tsp salt Pepper to taste 8-10 potatoes, peeled and cut into ½“ pieces 1 cup coconut milk or almond milk DIRECTIONS Melt oil in saucepan. Add mustard, and all spices until everything is combined well. Pour in milk and let it again, combine well Add potatoes and stir all…

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Stuffed Acorn Squash

  Looking for a savory dish to warm your home and your appetite? This is easy, hearty and healthy! Add a side salad and you have a full meal deal.   Ingredients: 2-3 acorn squash Olive oil, as needed Salt and pepper, as needed 1 cup onion, chopped ½ lb of ground turkey or sausage 1 stalk of celery, sliced 1/2 a red pepper, diced 1 apple, diced Rosemary, as needed 2 cloves of garlic, minced Goat feta or…

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Red Lentil Soup

  Ingredients 12 cups water or broth 1 lb lentils, well rinsed and drained 1 bay leaf 1 tsp cumin 3-4 carrots, sliced 1 cup sliced leeks or onions 1 large can diced tomatoes 1/3 cup dried cilantro 2 TBS olive oil 1 TBS salt Dash of pepper 1 tsp oregano 2 tsp ginger (minced or from jar) Juice of 1 lemon Directions: 1. Bring water/broth to boil. Add lentils and let simmer for 30 minutes 2. Add all…

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Fariyas’ Honey Glazed Fajita Spiced Chicken

  This is a great quick recipe with no added oil. It can be done in the boiler or on the bbq. I sear the chicken in a frying pan before putting on the bbq to avoid it sticking to the grill. Fajita Seasoning: One TBSP each: combine  mexican or chipotle chili powder,  kosher salt,  smoked Spanish paprika,  granulated sugar,  onion powder,  garlic powder and  ground cumin (taken from http://glutenfreeonashoestring.com/gluten-free-chicken-fajita-bubble-bake/) Large pack of chicken thighs (about 12 to 16)…

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