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Healthy nutritionally-balanced recipes from Chef Kevin

Yeast Free, Gluten Free Cinnamon Buns

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Yeast Free, Gluten Free Cinnamon Buns
Prep time: 15 minutes / Cook time: 25 minutes / Yield: 12 buns
Servings: 12
Calories: 530 kcal
Ingredients
For the dough:
  • 3 1/2 - 4 cups gluten free flour blend…
  • 1.5 cups sorghum flour or brown rice flour
  • 1.5 cups potato starch or corn starch
  • 1 cup tapioca flour
  • 2 tsp xanthan gum
  • 2 1/2 tsp baking powder
  • 1/2 cup sugar or use stevia for part
  • 6 tbsp butter room temperature
  • 2 large eggs room temperature, lightly beaten
  • 1 cup milk room temperature
For the filling:
  • 1/4 cup butter melted
  • 1 cup brown sugar
  • 2 tbsp ground cinnamon
For the glaze:
  • 1 cup icing sugar
  • 1 tbsp milk a bit more if necessary
Instructions
  1. Preheat the oven to 350° F. Oil a one-dozen muffin tin and set aside.
  2. In a large bowl, place 3 1/2 cups of the flour blend, xanthan gum, baking powder, the sugar, and whisk well. Add the softened butter and crumb in with your hands until blended with a bit of the butter showing. Add the eggs & milk and mix until the dough comes together. The dough should be smooth and relatively easy to handle. If the dough seems sticky, add a bit more flour by the tablespoon and knead it in with well-floured hands until the dough is smooth.
  3. Turn the dough out onto a piece of lightly floured unbleached parchment paper. Sprinkle the dough lightly with extra flour and roll it into a 12-inch by 15-inch rectangle, about 1/4 inch thick. Fix any especially rough edges.
  4. Spread the dough with melted butter. Mix the brown sugar and cinnamon and spread it evenly over the top, leaving about 1/4 inch of room around the edge. Roll the dough into a tightly formed long roll. Slice into twelve equal pieces, each about 1 inch thick. Place each roll in a well of the prepared muffin tin.
  5. Bake in the center of the oven for about 25 minutes, or until the rolls begin to turn golden brown and the filling starts to bubble out of them. Remove from the oven and allow to cool until the rolls are firm enough to handle (about 10 minutes), then transfer to a wire rack to finish cooling. Be sure to remove the rolls from the muffin tin before they are completely cool, or they will begin to stick to the muffin tin.
  6. While the rolls are cooling, mix the icing sugar and 1 tbsp of milk. Mix well until a thick paste forms. Adjust with more milk if necessary until the glaze is thick but pourable. Drizzle or spread the icing on the cooled rolls before serving.
Recipe Notes

Adapted from a recipe at https://glutenfreeonashoestring.com

Nutrition Facts
Yeast Free, Gluten Free Cinnamon Buns
Amount Per Serving
Calories 530 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 6g 30%
Cholesterol 54mg 18%
Sodium 136mg 6%
Potassium 419mg 12%
Total Carbohydrates 101g 34%
Dietary Fiber 6g 24%
Sugars 39g
Protein 7g 14%
Vitamin A 7.4%
Vitamin C 0.9%
Calcium 14.3%
Iron 14.3%
* Percent Daily Values are based on a 2000 calorie diet.

Vegan Shepherd’s Pie with Gravy

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Vegan Shepherd’s Pie with Gravy
Prep Time: 40 minutes – Cook Time: 30 minutes to one hour Makes 8 servings
Servings: 8
Calories: 417 kcal
Ingredients
Potato Topping:
  • 3 lb. potatoes peeled and diced
  • 2 tbsp vegan margarine
  • 1/3 cup non-dairy milk maybe slightly more
  • 1/4 cup nutritional yeast
  • 1 tbsp onion powder
  • Sea salt and white pepper to taste
  • Sea salt and freshly ground black pepper to taste, throughout the rest of the recipe
Vegetable Filling:
  • 2 tbsp extra virgin olive oil
  • 1 yellow onion finely chopped
  • 4 medium carrots peeled & small dice
  • 2 parsnips or other root vegetable, peeled & small dice
  • 4 celery stalks small dice
  • 3 cloves garlic minced
  • 2 tsp dried thyme
  • 1 tsp Italian seasoning
  • 3 tbsp white rice flour
  • 1/4 cup red wine or more broth
  • 1 cup vegetable broth or more as needed
  • 2 cups cooked & drained lentils or chickpeas
  • Finish with vegan gravy separate recipe provided
Instructions
  1. Preheat your oven to 425° F. Lightly oil a 3-quart casserole dish. Place potatoes into a large pot and cover with cold water. Bring to a boil and then simmer for about 30 minutes until very tender.
  2. Meanwhile, prepare the vegetable filling… Heat the olive oil in a large deep skillet on medium heat. Add the onion, carrots, parsnip, and celery. Season with salt & pepper. Cook on medium-low heat for about 15 minutes, stirring regularly.
  3. When the veggies are quite tender, add the garlic, thyme and Italian seasoning. Cook for a couple minutes, then stir in the rice flour. Stir to coat everything then add the red wine and stir in quickly. Add the stock and cook for 5 minutes. Stir in the lentils (or chickpeas) and spoon the vegetable filling into casserole dish.
  4. When the potatoes are done cooking, drain and mash before adding anything else. Then add the margarine, milk, yeast and onion powder. Season with salt and WHITE pepper and mash well. Spread over the veggie filling and dust with paprika.
  5. Bake for about 30 minutes, or until golden and bubbly. (Can be made ahead and baked later, but it will take about an hour to heat through.) Allow to cool for at least 10 minutes before serving. Mixture will be very hot in the middle so be careful! It is best served with vegan gravy, which I provide separately.
Nutrition Facts
Vegan Shepherd’s Pie with Gravy
Amount Per Serving
Calories 417 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Sodium 204mg 9%
Potassium 1546mg 44%
Total Carbohydrates 66g 22%
Dietary Fiber 22g 88%
Sugars 5g
Protein 19g 38%
Vitamin A 108.2%
Vitamin C 39%
Calcium 12.8%
Iron 57.6%
* Percent Daily Values are based on a 2000 calorie diet.

Vegan Mushroom-Infused Gravy

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Vegan Mushroom-Infused Gravy
Prep Time: 10 minutes – Cook Time: 20 minutes Makes 3 cups
Servings: 20
Calories: 30 kcal
Ingredients
  • 2 tbsp extra-virgin olive oil
  • 1 1/2 cups finely chopped onion
  • 4 large garlic cloves minced
  • 1/4 cup red wine or sherry
  • 2 cups organic vegetable broth
  • 1/4 cup finely powdered dried mushrooms
  • 3 tbsp white rice flour
  • 2 tbsp tamari sauce or mushroom soy replacement
  • 2 tbsp nutritional yeast to taste
  • Freshly ground black pepper to taste
Instructions
  1. In a medium heavy-bottomed saucepan, heat the oil over medium. Stir in the onion and sauté over medium heat until the onion softens, about 4 to 5 minutes. Add the garlic and wine and cook for another minute or so.
  2. In a medium bowl, whisk together the broth, mushroom powder and rice flour until blended. Pour into the pan and stir in the tamari, nutritional yeast, and pepper. Bring the mixture to a simmer over medium heat, whisking frequently, until the gravy starts to thicken. Reduce heat to low and cook for a couple minutes.
  3. Once the gravy has thickened, remove it from the heat. Pour the gravy into a blender. With the lid ajar (so steam can escape), blend on low to medium speed until the gravy is smooth.
  4. Transfer the gravy back into the pot and keep warm for serving. Like most sauces, the gravy thickens a bit as it cools. Store cooled leftover gravy in an air-tight container in the fridge for up to a week.
Nutrition Facts
Vegan Mushroom-Infused Gravy
Amount Per Serving
Calories 30 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 195mg 8%
Potassium 46mg 1%
Total Carbohydrates 3g 1%
Vitamin A 1%
Vitamin C 1.3%
Calcium 0.4%
Iron 0.7%
* Percent Daily Values are based on a 2000 calorie diet.

Upside-Down Gluten-Free Apple Pancakes

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Upside-Down Gluten-Free Apple Pancakes
Makes a 12-inch skillet
Servings: 6
Calories: 249 kcal
Ingredients
For the apple topping:
  • 4 medium apples peeled, cored, and sliced
  • 3 tbsp butter
  • 1/4 cup coconut sugar
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
For the pancake batter:
  • 1/2 cup gluten-free flour blend
  • 1/4 cup raw sugar
  • 1 tsp baking powder
  • 1/8 tsp salt
  • 3 large eggs separated
  • 1/2 cup milk
Instructions
  1. Preheat your oven to 400° F.
  2. In a 12-inch skillet, melt the butter over medium heat. Add the sugar, cinnamon and nutmeg. Stir to distribute evenly. Add the sliced apples, cover, and cook for about 5 minutes, or until the apples are tender and a rich syrup has formed. Stir gently once or twice during cooking.
  3. Remove the pan from the heat and spread the apples evenly over the bottom of the pan.
  4. In a medium sized bowl, combine the flour with the sugar, baking powder, and salt. Add the egg yolks and milk, whisking until smooth.
  5. Beat the egg whites to soft peaks with a mixer. Gently fold the egg whites into the flour mixture, then spread the pancake batter over the cooked apples. Place the pan in the preheated oven and bake for 10 to 15 minutes, or until golden and puffy.
  6. Remove the pan from the oven and use a rubber spatula to loosen the pancake from the sides of the pan. Place a serving plate over the pan. Carefully hold the pan and plate together and flip them over so that the cake releases onto the plate.
  7. Serve warm or at room temperature, topped with maple syrup, whipped cream.
Recipe Notes

Optional toppings: whipped cream, maple syrup or vanilla ice cream for serving Have a “Super, Natural” Day! Kevin

Nutrition Facts
Upside-Down Gluten-Free Apple Pancakes
Amount Per Serving
Calories 249 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 4g 20%
Cholesterol 99mg 33%
Sodium 154mg 6%
Potassium 271mg 8%
Total Carbohydrates 40g 13%
Dietary Fiber 4g 16%
Sugars 26g
Protein 4g 8%
Vitamin A 7.9%
Vitamin C 6.8%
Calcium 9.1%
Iron 5.7%
* Percent Daily Values are based on a 2000 calorie diet.

Tex-Mex Chicken Tacos

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Tex-Mex Chicken Tacos
Makes 8 x 2 oz tacos - Prep time: 30 minutes
Servings: 8
Calories: 81 kcal
Ingredients
  • 1 tbsp avocado oil or extra virgin olive oil
  • 1 lb ground chicken or turkey
  • 1/2 medium onion finely diced
  • 2-3 cloves garlic minced
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • Juice of half a lime or sea salt to taste
  • 2-3 tbsp organic tomato sauce
  • Generous handful of cilantro leaves chopped
Instructions
  1. In a large heavy skillet; heat the oil to medium. Add the ground chicken and cook, breaking into small bits with a wooden spoon as it does. When the chicken is about 3/4 done add the onions. Cook until the meat is done and the onions are translucent.
  2. Add the garlic and spices. Cook for a couple minutes to release the flavours. Season with a splash of fresh lime juice or sea salt.
  3. Add the tomato sauce and cilantro, heat through, and cook on low heat for 5 minutes.

  4. Serve in soft or hard taco shells with grated cheese, sour cream, shredded lettuce, chopped tomatoes, and a bit of taco sauce or salsa. This is also great as a topping for taco salad for those on a keto diet.

Nutrition Facts
Tex-Mex Chicken Tacos
Amount Per Serving
Calories 81 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Cholesterol 28mg 9%
Sodium 82mg 3%
Potassium 141mg 4%
Total Carbohydrates 1g 0%
Protein 9g 18%
Vitamin A 6.8%
Vitamin C 1.7%
Calcium 1.5%
Iron 5.1%
* Percent Daily Values are based on a 2000 calorie diet.

Sweet & Salty Avocado Chocolate Pudding

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Sweet & Salty Avocado Chocolate Pudding
Makes 4 x 1/2 cup servings
Servings: 4
Calories: 221 kcal
Ingredients
  • 2 ripe avocadoes
  • 1/4 cup + 1 tbsp cocoa powder
  • 3 tbsp coconut milk
  • 2-3 tbsp coconut sugar can use maple syrup but reduce the coconut milk for proper consistency
  • 1 tsp pure vanilla extract
  • 2 tsp ground cinnamon
  • A bit of stevia for additional sweetness
  • 4 pinches pink Himalayan sea salt for serving
Instructions
  1. Pit two ripe avocadoes, scoop them into a food processor, and blend until smooth, scraping down the sides once or twice.
  2. Add the cocoa powder, coconut milk, coconut sugar or maple syrup, vanilla and cinnamon. Blend until very smooth, scraping down the sides of the food processor to make sure all the little bits are pureed. Taste and adjust the sweetness with a bit of stevia if necessary.
  3. Scoop into 4 dessert bowls and garnish with coarse Himalayan pink sea salt for a flavour blast!
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Sweet & Salty Avocado Chocolate Pudding
Amount Per Serving
Calories 221 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 4g 20%
Sodium 22mg 1%
Potassium 594mg 17%
Total Carbohydrates 18g 6%
Dietary Fiber 9g 36%
Sugars 4g
Protein 3g 6%
Vitamin A 2.9%
Vitamin C 12.2%
Calcium 3.2%
Iron 9.9%
* Percent Daily Values are based on a 2000 calorie diet.

Sugar-Free Baked Beans

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Sugar-Free Baked Beans
Makes a large slow-cooker or medium roasting pan Prep time (not including soaking time) 1 hour / Actual cooking time 6-8 hours
Servings: 20
Calories: 141 kcal
Ingredients
  • 6 cups dry beans your choice
  • 2 cups pitted dates
  • 1/2 lb smoked bacon optional
  • 1 cup organic tomato sauce
  • 1 large onion diced
  • 3-4 cloves garlic minced
  • 1 tbsp dry mustard
  • Black pepper to taste
  • Sea salt to taste when finished
Instructions
  1. Soak the beans for 12 hours then drain the water. Put them in a large pot and cover with cold water to an inch or so above the beans. Bring to a boil, then simmer until barely tender, usually around 45 minutes, but it depends on the variety of beans you’re using. Some cook quicker than other depending on the fibre structure and carbohydrate levels.
  2. When they are ready drain them but save the liquid in a bowl. Place the beans in a large slow cooker or medium roasting pan, depending on how you want to cook them.
  3. Puree the dates with enough hot bean water to make a paste. Add to the beans, along with the bacon (if using), tomato sauce, onion, garlic, mustard and black pepper to taste. (Salt toughens beans so add it when they’re finished.) If it’s not as sweet as you like add a pinch or two of stevia powder. Add the drained bean liquid to cover by about an inch and stir in.
  4. Cover and cook for 6-8 hours until tender, checking occasionally and adding more of the drained bean liquid if necessary.
Nutrition Facts
Sugar-Free Baked Beans
Amount Per Serving
Calories 141 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 5mg 2%
Sodium 167mg 7%
Potassium 398mg 11%
Total Carbohydrates 26g 9%
Dietary Fiber 7g 28%
Sugars 10g
Protein 7g 14%
Vitamin A 1.1%
Vitamin C 2.4%
Calcium 4.8%
Iron 9.2%
* Percent Daily Values are based on a 2000 calorie diet.

Spanish Rice

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Spanish Rice
Makes 6 1/2 cups - Prep time: 1 hour
Servings: 13
Calories: 109 kcal
Ingredients
  • 2-3 tbsp avocado oil or extra virgin olive oil
  • 1 1/2 cups brown rice
  • 1 small onion finely chopped (about 1 cup)
  • 2-3 garlic cloves minced
  • 1 tbsp fresh oregano finely chopped (or use 1-2 tsp dry oregano)
  • 3 1/2 cups* organic vegetable stock or light chicken stock
  • 1 cup of diced fresh or canned diced tomatoes
  • Sea salt & black pepper to taste
* Check the rice for the correct ratio of liquid to rice. Most brown rice requires 2 1/4 cups of liquid per cup of dry rice, but if using brown Basmati or others they are different.
Instructions
  1. In a medium-sized heavy pot (that has a tight fitting lid); heat the oil to medium. Add the rice and toast for 10 minutes, stirring regularly.
  2. Add the onion and cook until translucent and tender. Add the garlic and oregano. Cook for a couple minutes to release the flavours. Add the stock and tomatoes and bring to a boil. Turn down to a low simmer and cover with a tight fitting lid.
  3. COOK WITHOUT PEEKING* for 40 minutes, or about 5 minutes before the package says it takes to cook. Carefully check to see how the rice is cooking. It may be ready or take another few minutes, depending on your rice. When ready, take the pan off the heat and let rest, covered, for five minutes, then fluff with a fork and serve.
Recipe Notes

Many people stir their rice and then wonder why it is gummy. Stirring rice breaks the starch up and make it sticky, so unless that is what you’re after, DON’T STIR. Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Spanish Rice
Amount Per Serving
Calories 109 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 280mg 12%
Potassium 110mg 3%
Total Carbohydrates 19g 6%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g 2%
Vitamin A 3.3%
Vitamin C 3%
Calcium 2.2%
Iron 4.1%
* Percent Daily Values are based on a 2000 calorie diet.

Chef Kevin’s Seafood Chowder for Fifty

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Chef Kevin’s Seafood Chowder for Fifty
Makes 50 x 12 oz bowls (20 quarts)
Servings: 50
Calories: 234 kcal
Ingredients
  • 4 lb mussels scrubbed and beards removed
  • 1 cup white wine
  • 1 lb smoked bacon or bacon ends chopped
  • 3 pounds onions diced
  • 1 bunch celery diced
  • 1 bulb of garlic minced
  • 2 tbsp onion powder
  • 2 tbsp kelp powder
  • 1 tbsp paprika
  • 1 tbsp dry mustard
  • 1 tbsp dry dill Sea salt & white pepper to taste
  • 8 quarts 32 cups fish stock or water
  • 7 lb potatoes peeled & diced
  • 2 cups white rice flour or instant potato
  • 5 lb haddock chopped into 1”-2” pieces
  • 4 lb scallops
  • 3 lb lobster meat chopped
  • 4 litres 10-18% cream
  • 1/4 cup fresh thyme chopped
  • 1/4 cup fresh parsley chopped
Instructions
  1. NOTE: You will need a very large 20-quart pot, or two pots 10 quart size or slightly larger.
  2. Steam the mussels in white wine until they are all opened. Remove and strain off the liquid through a fine strainer. Set aside the liquid and shell out the mussels in another bowl.
  3. Cook bacon until nearly crisp. Remove with a slotted spoon and set aside to add later. Reserve the bacon fat in the pot to cook in.
  4. Sauté the onions and celery in bacon fat on medium heat until cooked and tender, but not browned too much. Add the garlic and seasonings and cook a couple minutes.
  5. Add reserved mussel stock along with the fish stock or water. Add the potatoes and cook until almost tender but still slightly firm.
  6. Whisk in rice flour a bit at a time until the chowder is quite thick (We’ll thin with cream later). Add the haddock, scallops, lobster, cooked mussels and bacon. Heat to a simmer over medium heat, stirring regularly to prevent scorching, until the seafood is cooked through. At this point, if you’re not serving it right away remove it from the heat and cool quickly in a cold water bath. Refrigerate until serving time.
  7. When ready to serve add the cream, thyme and parsley. Heat to a simmer over medium heat, stirring regularly to prevent scorching, until nicely heated through. DO NOT BOIL OR YOU’LL SCORCH IT! Season to taste with sea salt and white pepper and serve.
Recipe Notes

Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Chef Kevin’s Seafood Chowder for Fifty
Amount Per Serving
Calories 234 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 79mg 26%
Sodium 957mg 40%
Potassium 787mg 22%
Total Carbohydrates 18g 6%
Dietary Fiber 2g 8%
Sugars 1g
Protein 25g 50%
Vitamin A 3.5%
Vitamin C 14.1%
Calcium 11%
Iron 20.1%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Winter Squash Brownies

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Roasted Winter Squash Brownies
Prep time: 30 minutes / Baking time: 30 minutes
Servings: 24
Calories: 65 kcal
Ingredients
  • 1.5 cups roasted winter squash butternut or other sweeter variety
  • 2 flax “eggs” 2 Tbsp ground flax mixed with 6 Tbsp hot water
  • 1 cup pitted dates
  • 1/2 cup apple sauce
  • 1/3 cup unsweetened almond rice or coconut milk
  • 1 tsp vanilla extract
  • 1/2 cup white or brown rice flour
  • 1/3 cup almond meal
  • 1/3 cup coconut flour
  • 1/4 cup + 1 Tbsp cocoa powder
  • 2 Tbsp organic sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
Instructions
  1. Preheat oven to 400° F. Line a 9 x 9 inch pan with foil and coat with coconut oil.
  2. Peel, seed and dice your squash. Place in a small pan and bake for 30 mins, or until tender. Remove from oven and let cool.
  3. Puree ground flax and hot water; set aside.
  4. Place dates in food processor and process until pea-sized. Add roasted squash and process until both are well combined.
  5. Add in apple sauce, almond milk and vanilla extract. Process until combined.
  6. Sift dry ingredients together then add and process again until mixture reaches a fudgy consistency. Stir in the flax “egg” and then scoop the batter into pan.
  7. Bake for 25-30 minutes. Let cool completely before cutting.
Recipe Notes

Adapted from a recipe found on http://www.thehealthymaven.com Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Roasted Winter Squash Brownies
Amount Per Serving
Calories 65 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 57mg 2%
Potassium 140mg 4%
Total Carbohydrates 12g 4%
Dietary Fiber 2g 8%
Sugars 5g
Protein 1g 2%
Vitamin A 31.4%
Vitamin C 3.8%
Calcium 2.9%
Iron 2.7%
* Percent Daily Values are based on a 2000 calorie diet.
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