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Creamy Potato Leek Soup (dairy free)

3 tablespoons olive oil

3 leek stalks

3 garlic cloves, minced

1 cup frozen corn

4 medium potatoes, peeled and diced

2 medium carrots, peeled and diced

4 cups broth

1/2 tsp. nutmeg

1/2 tsp. oregano

1/2 tsp. black pepper

Dash cayenne pepper (optional)

Cut off the root end and dark green tops of the leek. We only want the white and light green part. Slice open lengthwise and clean thoroughly. Then cut finely.

Add the leek, garlic and frozen corn to the pot and cook on medium for a few minutes until the leek has softened. Now add the potato and carrot dices and pour broth over.

Bring to a boil, then turn to low and simmer until potatoes and carrots are soft (about 20 minutes).

Puree about ⅓ of the soup in a blender. Add pureed soup back into the pot. Season to taste with spices

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Creamy Cashew Sauce (dairy free)

1/4 cup soaked cashews+ 1/4 cup water + 1 tsp minced garlic

1. Soak cashews overnight (not required but helps when blending)

2. Add all ingredients to a blender and blend!

3. Add to any pre existing tomato sauce to create a creamy (dairy free) rose

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Butternut Squash Soup

1 butternut squash (about 3 pounds), peeled, seeded and cut in 1-inch chunks + 1 onion, diced + 1 red bell pepper, chopped + 2 tablespoons olive oil + 2 tablespoons garlic, minced + 1/2 teaspoon dried thyme + 2 1/2 cups chicken stock, or more, to taste

Preheat oven to 400 degrees F. Lightly oil a baking sheet.

Place butternut squash, onion, bell pepper in a single layer onto the baking sheet. Add olive oil and garlic. Gently toss to combine.

Place into oven and bake for 30-45 minutes, or until butternut squash is tender, stirring at halftime.*

Heat a large stockpot over medium heat. Add butternut squash mixture and thyme, and cook, stirring occasionally, until fragrant, about 1-2 minutes; season with salt and pepper, to taste. Stir in chicken stock and puree with an immersion blender.

Bring to a boil; reduce heat and simmer until thickened, about 5-10 minutes.

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Apples & Almond Butter

1 sliced and cored apple + 1 tablespoon melted almond butter + 1/2 tablespoon chia seeds + 1 tablespoon raw cacao chocolate chips + 1 tabelspoon granola

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Warm Pear and Goat Cheese Salad

1. Cut and core 2 pears in quarters, mix in a bowl with 1 tsp. olive oil and 1 tsp. real maple syrup

2. Sauté over medium head 3-4 minutes each side until browned, remove and let cool while you prepare the salad

Salad 1 oz. crumbled goat cheese + 2 cups leafy greens + 2 tablespoons pecans + 1-2 tablespoons balsamic vinaigrette

Added roasted chicken to increase lean protein

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Cauliflower Mashed “Potatoes”

1 cauliflower head + 1 garlic bulb (or minced garlic) + 1 teaspoon olive oil + 1 tablespoon of non dairy milk (may need to add more while blending)

Preheat the oven to 400 degrees, if using garlic wrap in aluminium foil and roast for 40 -50 minutes

Steam cauliflower in a vegetable steamer or in a pot filled with 1 inch of water until very tender

Transfer cauliflower to a food processor and add the milk and garlic. Pulse until the mixture is smooth like mashed potatoes. Add salt and pepper to taste! No potatoes needed !

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Protein Packed Smoothie Bowl

1/2 frozen banana + 2 cups cashew milk + 1 scoop of your favourite protein powder + 1 scoop collagen peptitdes + 1 tablepsoon raw cacao powder + 1 teaspoon spirulina + 1 tablespoon liquid sweetener of your choice

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Fish Tacos

4 oz. grilled tilapia + 1/2 avocado + 1 tablespoon hemp hearts + Sriracha broccoli slaw +butter lettuce wrap

A quick and easy low carb take on a classic fish taco! Skip out on the corn tortilla and choose a more nutrient dense option! Butter lettuce is packed with vitamin A, phosphorus, calcium and magnesium!