Braised Pork Loin with Mushrooms


Braised Pork Loin with Mushrooms
Makes 4 servings
Servings: 4
Calories: 340 kcal
  • 20 oz boneless pork loin
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 1/2 tbsp butter
  • Sea salt & pepper
  • 1 cup sliced mushrooms brown or other
  • 1/2 cup sliced or diced onions minced
  • 2 tsp finely chopped fresh rosemary
  • 1/2 cup white wine
  • 1 tbsp white rice flour
  • 1 cup organic chicken stock
  • 2 cloves garlic minced
  1. Heat a heavy sauté pan (not non-stick) to medium and add one tablespoon each of the oil and butter. Season the pork loin on both sides with a bit of sea salt and pepper. Brown the pork well on one side, then turn and brown the other. Just brown them but don’t fully cook them through or they will be dry and though. Set aside on a plate.
  2. Reduce the heat to medium-low. Add the remaining half tablespoon of the oil and butter. Add the mushrooms and onions and sauté for five minutes, stirring occasionally.
  3. Add in the garlic and rosemary and sauté for a minute to release the flavours. Add the white wine and deglaze* the pan of the nice brown bits in the bottom. Reduce the wine until it is thickened a bit then sprinkle the rice flour over it. Stir this in then add the chicken stock. Bring to a simmer to thicken then add the pork back in, covering with the sauce. Reduce heat to low, cover, and braise for 20 minutes.
  4. Serve with rice, mashed potato, or another favorite side dish and vegetables.
  5. *Deglaze means to use an acidic liquid (wine, vinegar or juice) to pull up the brown bits from searing meats.
Recipe Notes

Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Braised Pork Loin with Mushrooms
Amount Per Serving (8 oz)
Calories 340 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 5g31%
Cholesterol 102mg34%
Sodium 197mg9%
Potassium 719mg21%
Carbohydrates 7g2%
Sugar 2g2%
Protein 34g68%
Vitamin A 135IU3%
Vitamin C 2.5mg3%
Calcium 17mg2%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Baked Avocado & Parmesan Eggs


Baked Avocado & Parmesan Eggs
Makes 2 servings
Servings: 2
Calories: 147 kcal
  • 2 each ripe avocados
  • 4 organic eggs
  • Sea salt & pepper to taste
  • 2 tbsp shredded Parmesan
  1. Preheat the oven to 425°F. Lightly oil an 8” x 8” pan.
  2. Slice the avocados in half and take out the pit. Scoop out enough avocado so the egg will fit in the center. (Eat these bits while your breakfast cooks)
  3. Place the avocados in oiled pan. Crack an egg into each avocado half. Try to ease the yolk in first, then let the egg whites fill the rest. Season with salt & pepper, then sprinkle Parmesan over each.
  4. Bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados, and how you like your eggs done.
  5. When ready, sprinkle a bit of hot sauce over if you like, and Enjoy!
Nutrition Facts
Baked Avocado & Parmesan Eggs
Amount Per Serving (1 g)
Calories 147 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Cholesterol 330mg110%
Sodium 205mg9%
Potassium 121mg3%
Protein 12g24%
Vitamin A 515IU10%
Calcium 108mg11%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.

Traditional Hungarian Goulash


Traditional Hungarian Goulash
Serves 6-8 / Prep time: 1 hour 15 minutes (depending on tenderness of beef)
Servings: 8
Calories: 284 kcal
  • 2 tbsp butter
  • 1 tbsp olive oil
  • 2 pounds lean beef cut into 1" pieces
  • 1/2 cup rice flour seasoned well with onion powder, salt & pepper
  • 1 large onion coarsely chopped
  • 1 large tomato peeled, seeded and chopped
  • 1 medium green pepper seeded and diced
  • 3-4 cloves garlic minced
  • 1 1/2 tbsp Hungarian sweet paprika regular paprika will work
  • 1 tsp caraway seeds crushed
  • 1/2 cup dry red wine
  • 2 cups beef stock
  • 1/4 cup sour cream
  1. Heat butter and oil in a Dutch oven over medium heat. Dredge beef in seasoned flour and brown well all over. Add the onion, tomato and green pepper. Sauté until the onions are soft. Add garlic and sauté another minute.
  2. Sprinkle a couple tablespoons of leftover seasoned flour over the meat and vegetables. Sprinkle with paprika and caraway seeds; stir in. Stir in red wine and deglaze the pan. Add beef stock and water. Simmer, covered, for 45 minutes.
  3. Goulash is normally served on a bed of noodles, topped with a dollop of sour cream.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Traditional Hungarian Goulash
Amount Per Serving (8 oz)
Calories 284 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 5g31%
Cholesterol 81mg27%
Sodium 227mg10%
Potassium 638mg18%
Carbohydrates 13g4%
Fiber 1g4%
Sugar 2g2%
Protein 26g52%
Vitamin A 965IU19%
Vitamin C 15.4mg19%
Calcium 36mg4%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Halibut with Sweet-and-Sour Onion Jam


Roasted Halibut with Sweet-and-Sour Onion Jam
Makes 4 servings / Prep time: 30 minutes
Servings: 4
Calories: 241 kcal
  • 2-3 tbsp olive oil
  • 3 yellow onions sliced (about 4 to 5 cups)
  • 2 tbsp red wine vinegar or to taste
  • 1 tbsp honey or to taste
  • 1/3 cup sun-dried tomatoes re-hydrated, chopped
  • 2 tbsp chopped fresh dill
  • 2-3 cloves garlic minced
  • 1 tbsp capers drained
  • 16 oz halibut or cod, flounder, sea bass, etc
  • Salt and freshly ground black pepper to taste
  1. Preheat the oven to 400° F.
  2. Heat the olive oil in a heavy bottomed pot. Add the onions and sweat (meaning to cook slowly over low heat) until very tender, stirring occasionally. Do not let them brown much. Add the vinegar and honey, and cook for 5 minutes. Add the sun-dried tomatoes, dill, garlic and capers. Cook for a couple minutes. Taste for seasoning. You probably won’t need any salt, but you will need pepper.
  3. Sprinkle the halibut with salt and pepper, and place on a lightly greased baking sheet. Cover with the onion jam. Roast for 10-15 minutes or until the fish flakes easily.
  4. Serve immediately.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Roasted Halibut with Sweet-and-Sour Onion Jam
Amount Per Serving
Calories 241 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Cholesterol 55mg18%
Sodium 163mg7%
Potassium 927mg26%
Carbohydrates 17g6%
Fiber 2g8%
Sugar 11g12%
Protein 23g46%
Vitamin A 170IU3%
Vitamin C 10.1mg12%
Calcium 40mg4%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Brussels Sprouts and Harvest Vegetables


Roasted Brussels Sprouts and Harvest Vegetables
Prep Time
1 hr
Makes 8 servings / Prep time: 1 hour
Servings: 8
Calories: 168 kcal
  • 5-6 strips of bacon diced
  • 1 cup - onion diced small
  • 1 cup - carrots peeled and sliced
  • 1 cup - parsnips peeled and sliced
  • 1 cup turnip peeled and diced about 1/2 inch
  • Sea salt & pepper to taste
  • 3-4 cloves garlic minced
  • 2 tbsp fresh thyme leaves chopped (or 2 tsp dry)
  • 1 cup of white wine or apple juice
  • 50 medium Brussels sprouts halved
  1. Preheat oven to 450° F. Oil a 9 x 13-inch baking dish.
  2. In a heavy-bottom, large deep skillet on medium heat; brown the bacon until the fat renders out. Remove the cooked bacon but leave the fat.
  3. Add the onions, carrots, parsnips and turnip. Season with salt & pepper. Cook for a few minutes, letting the vegetables sweat in the bacon fat.
  4. Add the cooked bacon, garlic and thyme. Cook for a couple minutes then add the wine (or apple juice). Bring to a simmer and cook for a couple minutes.
  5. Put the Brussels sprouts in the baking dish and spoon the cooked veggies over them. Stir to combine and roast open for 10 minutes to get it steaming, then cover with foil and bake for 25-30 minutes until the sprouts are just nicely tender. DON’T OVERCOOK or they will be bitter.
  6. This is a great cold weather comfort food side dish!
Nutrition Facts
Roasted Brussels Sprouts and Harvest Vegetables
Amount Per Serving
Calories 168 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 9mg3%
Sodium 146mg6%
Potassium 699mg20%
Carbohydrates 19g6%
Fiber 6g25%
Sugar 5g6%
Protein 6g12%
Vitamin A 3650IU73%
Vitamin C 112.8mg137%
Calcium 82mg8%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.

Roast Pork Loin with Dijon Sauce


Roast Pork Loin with Dijon Sauce
Makes 8 x 6 oz servings / Prep time: 15 minutes (approximately 1 hour roasting time)
Servings: 8
Calories: 347 kcal
  • 3-3 1/2 lb boneless pork loin
  • 1/4 cup grainy Dijon mustard
  • 1 tbsp honey
  • 2-3 cloves garlic minced
Dijon Sauce:
  • 1 cup white wine
  • 1/4 cup regular Dijon mustard
  • 2 tbsp honey
  • 2 tbsp butter cubed
  1. Pre-heat the oven to 450º F. Generously oil a roasting pan.
  2. Trim any thick fat from the pork loin and place it in the roasting pan. Mix together the mustard, honey and garlic. Spread evenly over the pork. Roast for 20 minutes. Reduce heat to 375º F. Continue roasting until the internal temperature is 155º F. If roast begins to brown too much cover with foil. Remove from the oven and tent with foil for 10-15 minutes.
  3. Make the Dijon sauce:
  4. In a saucepan on medium-high; reduce the wine to half, concentrating the flavour. Turn heat down to low and whisk in the mustard and honey. Simmer for a couple minutes. Whisk in the butter piece by piece, whisking each in before adding the next.
  5. Slice the pork into thin slices. Serve with warm Dijon sauce and appropriate side dishes.
Recipe Notes

Original recipe found in “The Essential Christmas Cookbook” Have a “Super, Natural” Day! Kevin

Nutrition Facts
Roast Pork Loin with Dijon Sauce
Amount Per Serving
Calories 347 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Cholesterol 132mg44%
Sodium 301mg13%
Potassium 784mg22%
Carbohydrates 8g3%
Sugar 6g7%
Protein 45g90%
Vitamin A 90IU2%
Vitamin C 0.5mg1%
Calcium 23mg2%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

Italian-Style Braised Chicken


Italian-Style Braised Chicken
Yield: 4 servings
Servings: 4 servings
Calories: 663 kcal
  • 8 chicken thighs bone in
  • Sea salt and freshly ground black pepper
  • 4-5 strips of smoked bacon diced
  • 1 medium onion diced
  • 2 cups chopped Cremini brown mushrooms
  • 2-3 cloves garlic minced
  • 1 tsp fennel seeds crushed 1 tsp dry rosemary, crushed
  • 1 tsp dry thyme leaves
  • 1/2 cup dry white wine
  • 2 cups homemade tomato sauce or quality canned
  • 1 cup homemade chicken stock
  • 1/2 cup chopped parsley
  1. Preheat the oven to 400° F. Oil a deep 9-inch casserole dish.
  2. Season the chicken with salt and pepper and them in the dish. Brown in the oven for 30 minutes while making the sauce.
  3. In a heavy-bottomed pan; brown the bacon over medium heat until browned. Remove the bacon, leaving the fat in the pan.
  4. Add the onions and mushrooms and cook for five minutes, stirring regularly. Add the garlic, fennel seeds, rosemary and thyme. Season with salt and pepper and cook for a couple minutes.
  5. Add the wine and reduce to about half. Add the tomato sauce, chicken stock and cooked bacon. Bring to a simmer and reduce heat to low. Cook for 10 minutes, stirring occasionally. Taste and adjust seasoning.
  6. After 30 minutes when the chicken has browned nicely, pour the sauce over it and cover. Reduce oven to 400° F and bake for 1 hour.
  7. When ready, taste, adjust seasoning, and garnish generously with chopped parsley. Serve hot with cauliflower polenta and side veggies.

Nutrition Facts
Italian-Style Braised Chicken
Amount Per Serving
Calories 663 Calories from Fat 414
% Daily Value*
Fat 46g71%
Saturated Fat 13g81%
Cholesterol 236mg79%
Sodium 967mg42%
Potassium 1135mg32%
Carbohydrates 13g4%
Fiber 2g8%
Sugar 7g8%
Protein 42g84%
Vitamin A 705IU14%
Vitamin C 11.4mg14%
Calcium 58mg6%
Iron 3.2mg18%
* Percent Daily Values are based on a 2000 calorie diet.

Herb-Crusted Pork Tenderloin, Apple Braised, Cider-Garlic Glaze


Herb-Crusted Pork Tenderloin, Apple Braised, Cider-Garlic Glaze
Makes 4-6 servings / Prep time: 30-40 minutes
Servings: 6
Calories: 72 kcal
  • 1 ½ - 2 lb pork tenderloin
  • 2 tsp butter melted
  • 1 tsp dried rosemary
  • 1 tsp onion powder
  • ½ tsp dried marjoram or sage
  • ½ tsp dried thyme
  • ½ tsp salt
  • 1/4 tsp black pepper
  • 1/4 cup apple juice
  • 1 small onion sliced
  • 1 firm apple cored and sliced, un-peeled Cider-Garlic Glaze:
  • 1 ½ cups apple cider
  • 4-6 cloves garlic peeled and left whole
  1. Preheat oven broiler and set the rack to 6 inches below the element.
  2. Rub melted butter over the tenderloin. In a shallow dish, mix together herbs, salt & pepper. Roll pork in herb mixture, pressing it in well. Place in a small roasting pan, and broil to brown on all sides.
  3. Set oven to 325° F. Pour in apple juice, add onion and apple. Cover with foil. Roast about 15 minutes until pork is done to an internal temperature of 150º F (medium), turning the tenderloin occasionally.
  4. When ready, remove from the oven and allow to rest (still covered) for 5 minutes or so.
To Make The Glaze:
  1. Pour cider into a heavy bottomed saucepan. Add garlic cloves and bring to a boil. Reduce to a simmer until only 1/2 cup remains. Pour in the pan juices from the pork and return to a boil. Reduce to sauce consistency of about ¾ cup volume. Strain (if desired) and serve with pork.
Recipe Notes

Best served with roasted harvest vegetables such as potatoes, carrots, parsnips, turnip, sweet potatoes, and onions. Have a “Super, Natural” Day! Kevin

Nutrition Facts
Herb-Crusted Pork Tenderloin, Apple Braised, Cider-Garlic Glaze
Amount Per Serving
Calories 72 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 3mg1%
Sodium 210mg9%
Potassium 137mg4%
Carbohydrates 14g5%
Fiber 1g4%
Sugar 10g11%
Vitamin A 60IU1%
Vitamin C 3.9mg5%
Calcium 17mg2%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.

Grilled Thai Chicken Salad with Red Curry Dressing


Grilled Thai Chicken Salad with Red Curry Dressing
Makes 6 meal-sized servings / Prep time: 40 minutes
Calories: 763 kcal
  • 1/4 cup rice wine vinegar
  • 3 tbsp Thai fish sauce
  • 3 tbsp raw honey
  • 2 tbsp fresh lime juice
  • 1-2 tbsp Thai red curry paste
  • 1/2 cup roasted peanuts coarsely chopped, divided
  • 6 x 5-6 oz boneless skinless chicken breast
  • 2 medium tomatoes diced
  • 1/2 English cucumber cut in thin strips
  • 4-5 green onions sliced
  • 4 cups chopped lettuce of your choice
  • 1/4 cup basil shredded
  • 1/4 cup chopped cilantro
  1. In a medium-sized bowl; whisk together the vinegar, fish sauce, honey, lime juice and curry paste. Add 1/4 cup of the peanuts and set aside.
  2. Grill the chicken breast until done, seasoning with a bit of salt & pepper. If it’s not grilling weather you can either sauté it or broil it. Let the chicken cool a minute then thinly slice or cube it into a medium-sized bowl. Add the tomato, cucumber, and green onions. Toss with half the dressing until all ingredients are nicely coated.
  3. Lay lettuce on a serving platter or individual plates. Place the chicken salad on top of lettuce. Sprinkle with the basil, cilantro, and remaining peanuts. Drizzle the remaining dressing over the top.
Recipe Notes

Adapted from www.atasteofthai.com Have a “Super, Natural” Day! Kevin

Nutrition Facts
Grilled Thai Chicken Salad with Red Curry Dressing
Amount Per Serving
Calories 763 Calories from Fat 342
% Daily Value*
Fat 38g58%
Saturated Fat 6g38%
Cholesterol 5mg2%
Sodium 4604mg200%
Potassium 1658mg47%
Carbohydrates 89g30%
Fiber 12g50%
Sugar 65g72%
Protein 29g58%
Vitamin A 5365IU107%
Vitamin C 58.2mg71%
Calcium 211mg21%
Iron 4.7mg26%
* Percent Daily Values are based on a 2000 calorie diet.

Chicken Provencal


Chicken Provencal
Course: Main Course
Cuisine: French
Keyword: Chicken Provencal
Servings: 4
  • 2 tbsp olive oil
  • 6 chicken thighs or 6 oz breasts
  • 2 medium onions thinly sliced
  • 1 medium fennel bulb thinly sliced
  • 6 cloves garlic sliced
  • 2 tsp dried thyme leaves
  • 1 tsp crushed rosemary leaves
  • 1/2 cup red wine
  • 1- 796 ml can of tomatoes whole or cut
  • 1 cup organic chicken broth
  • Salt & black pepper to taste
  • 1/2 cup pitted Kalamata olives
  • 2 tbsp capers drained
  • Crusty bread for “sopping” optional
  1. In a heavy Dutch oven; heat 1 tbsp oil over medium heat. Brown chicken pieces well, seasoning with salt and pepper. Remove to a plate and set aside.
  2. Add remaining oil, onions and fennel to the pot. Sauté 6-7 minutes until golden. Add garlic, thyme and rosemary; sauté a minute. Add wine and stir a couple minutes to get the brown bits off the bottom.
  3. Return the chicken to the pot. Add tomatoes and chicken broth. Heat to boiling over high heat; reduce heat to low, cover, and cook 30 minutes. Add olives and capers; cook 5 minutes longer, stirring occasionally.
  4. Check seasonings and adjust as necessary. To serve, ladle into large bowls or soup plates. Serve with crusty bread (optional).