Low-Carb

Vegan Mushroom-Infused Gravy

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.

Tex-Mex Chicken Tacos

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.

Roasted Winter Squash Brownies

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.

Roasted Cauliflower Rice

Roasted Cauliflower Rice
“A delicious carb-free alternate to rice.”
Servings: 4
Calories: 92 kcal
Ingredients
  • I large head of cauliflower
  • 2 tbsp extra virgin olive oil
  • 2-3 cloves garlic minced
  • Sea salt & pepper to taste
  • 1/4 cup fresh chopped parsley
Instructions
  1. To prep the cauliflower; remove the core and cut the cauliflower into florets. Working in 3 or 4 batches; place the cauliflower in a food processor and pulse until the cauliflower is about the size of rice. (Don’t over process or it will cook to mush.) Put in a medium bowl and do the rest of the remaining cauliflower.
  2. Combine the riced cauliflower, olive oil, garlic, salt & pepper; then spread it out on the sheet pan in a thin layer. Roast for 30 minutes, turning every 10 minutes with a spatula to brown nicely.
  3. Remove from oven and stir in the fresh parsley. Serve as a side dish for nearly any meal.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Roasted Cauliflower Rice
Amount Per Serving
Calories 92 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 34mg 1%
Potassium 340mg 10%
Total Carbohydrates 6g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 2g 4%
Vitamin A 6.3%
Vitamin C 69.1%
Calcium 3.1%
Iron 3.8%
* Percent Daily Values are based on a 2000 calorie diet.

Pico de Gallo

Pico de Gallo
Makes 2 cups - Prep time: 20 minutes
Servings: 10
Calories: 15 kcal
Ingredients
  • 1 lb tomatoes ripe but firm (Roma variety preferred)
  • 1 small onion chopped finely
  • 1/4 cup green onion thinly sliced
  • 1/4 - 1/2 cup cilantro chopped (amount depends on preference)
  • 1-2 hot peppers to taste, finely minced (optional)
  • Juice of 1 or 2 limes depending on juiciness and the amount you like
  • 1-2 garlic cloves minced
  • Sea salt & black pepper to taste
Instructions
  1. Slice tomatoes in half. I prefer Roma or Italian variety because they’re more meaty than juicy. Remove the seeds since they have a tendency to be somewhat bitter. Finely dice the tomatoes into a medium-sized mixing bowl.
  2. Dice the onion and cut the green onion and add to the tomatoes. Finely mince the cilantro and garlic and add that to the bowl. If using hot chiles seed and mince those and add in.
  3. Juice one lime and add to the salsa. Taste before adding the rest of the lime juice. Adjust and season to taste with sea salt and black pepper; stir well.
  4. Serve as you would with any other salsa, but you’ll be amazed at how great fresh salsa tastes, and you can customize it any way you like. It also keeps well in the fridge for a few days too.
Recipe Notes

If hot peppers bother you, you can add some sweet pepper for extra colour and flavour. Yellow or orange peppers will give the best punch of colour. Recipe Courtesy of Chef Kevin Wagner RNCP

Nutrition Facts
Pico de Gallo
Amount Per Serving
Calories 15
% Daily Value*
Sodium 3mg 0%
Potassium 144mg 4%
Total Carbohydrates 3g 1%
Sugars 1g
Vitamin A 8.9%
Vitamin C 17%
Calcium 0.9%
Iron 1.3%
* Percent Daily Values are based on a 2000 calorie diet.

Lentil “Meat” Loaf

Lentil “Meat” Loaf
Makes 1 loaf pan
Servings: 10
Calories: 183 kcal
Ingredients
  • 2 cups vegetable broth
  • 1 cup dry split lentils
  • 1 cup gluten-free oats pulsed in a blender if large flake
  • 1 cup minced onion
  • 1 cup grated carrot
  • 1 cup grated Parmesan cheese
  • 2 eggs lightly beaten
  • 1/2 cup marinara sauce or ketchup
  • 2 cloves garlic minced
  • 1/4 cup minced fresh parsley
  • Sea salt & black pepper to taste
Instructions
  1. Bring broth to a boil in a medium pot; add lentils, cover, and simmer until softened, about 20-30 minutes. Transfer to a large mixing bowl; add remaining ingredients and mash until well mixed.
  2. Transfer mixture to a greased loaf pan. Bake at 350°F (300° F convection) until loaf is firm and golden, about 35 to 45 minutes.
  3. Cool 10 minutes in pan; then slice and serve.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Lentil “Meat” Loaf
Amount Per Serving
Calories 183 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 41mg 14%
Sodium 474mg 20%
Potassium 347mg 10%
Total Carbohydrates 24g 8%
Dietary Fiber 7g 28%
Sugars 4g
Protein 11g 22%
Vitamin A 51.4%
Vitamin C 6.6%
Calcium 14.4%
Iron 12.5%
* Percent Daily Values are based on a 2000 calorie diet.

Homemade Greek-Style Yogurt

Homemade Greek-Style Yogurt
Makes about 2 litres / Prep time: 20 minutes (plus fermenting time)
Servings: 20
Calories: 19 kcal
Ingredients
  • 2 litres of cow’s milk I recommend full-fat
  • 1/2 cup milk powder
  • 1/2 cup plain yogurt again, I recommend full-fat
Instructions
  1. Turn the oven on to 200° F, then turn it off.
  2. Heat the milk in a heavy-bottomed sauce pot over medium heat. Whisk regularly until the temperature reaches 180° F. Whisk in the milk powder then immediately place in a cold water bath and whisk until the temperature reaches 115° F.
  3. Whisk 1/2 cup of plain yogurt into the pot of milk. Cover the pot and wrap in a bathroom towel. Turn on the oven light* and place it in the oven for 8-12 hours. (Make sure the oven has been turned off!)
  4. Once the yogurt has fermented it will be set but still a bit runny. To make this into Greek-style yogurt you need to strain off the whey. Place a square of folded cheesecloth in a strainer and set it over another pot. Pour the yogurt in and let stand until 2-3 cups of whey have drained.
  5. Once your yogurt is the consistency you like; it pour it back into the pot and whisk smooth. Scoop it into jars or a plastic container and refrigerate. Depending on the freshness of your milk this should keep for around 2-3 weeks.
Recipe Notes

Leaving the oven light on keeps the temperature just warm enough to maintain the proper environment for the culture to grow. As to the whey you strained off, there are several uses for it. You can use it in place of buttermilk in baking recipes, in bread recipes, in cheese sauces as a cultured liquid to add flavour, or even as a protein liquid for smoothies since whey powder is one of the most popular protein powders available. Have a “Super, Natural” Day! Kevin

Nutrition Facts
Homemade Greek-Style Yogurt
Amount Per Serving
Calories 19 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 3mg 1%
Sodium 14mg 1%
Potassium 52mg 1%
Total Carbohydrates 1g 0%
Sugars 1g
Protein 1g 2%
Vitamin A 0.7%
Vitamin C 0.3%
Calcium 3.7%
Iron 0.1%
* Percent Daily Values are based on a 2000 calorie diet.

Coconut Crusted Haddock

Coconut Crusted Haddock
Makes about 2 1/4 cups of breading, enough for about 3 lb of haddock
Servings: 6
Calories: 526 kcal
Ingredients
  • 1 cup coconut flour
  • 1 cup corn meal
  • 2 tbsp onion powder
  • 1 1/2 tbsp chili powder
  • 1 tbsp dry dill
  • 1 tbsp kelp powder or powdered dulse flakes
  • 1 tsp garlic powder
  • 1 tsp ground coriander
  • Sea salt & fresh ground pepper to taste
  • 3 lb of fresh haddock portions moist, not drained
  • 1/2 cup cold-pressed coconut oil
Instructions
  1. In a medium bowl, mix together the coconut flour, corn meal, onion powder, chili powder, dill, kelp powder, garlic powder, and coriander. Season with some sea salt and fresh ground pepper.
  2. Moisten haddock with its own juices, but not too wet or the breading will get gummy. Place the breading in a shallow dish or pie plate and coat the fish well on both sides, pressing the fish firmly into the breading. Place on a plate for a couple minutes to set the coating.
  3. Heat a large sauté pan to medium-high. Add the coconut oil. Place the breaded haddock in and brown well on one side, then turn and brown the other. DON’T OVERCOOK. Also, there’s no need to pat the oil off with paper towel since it’s really good for you.
Recipe Notes

Have a “Super, Natural” Day! Kevin

Nutrition Facts
Coconut Crusted Haddock
Amount Per Serving
Calories 526 Calories from Fat 207
% Daily Value*
Total Fat 23g 35%
Saturated Fat 19g 95%
Cholesterol 122mg 41%
Sodium 563mg 23%
Potassium 801mg 23%
Total Carbohydrates 33g 11%
Dietary Fiber 10g 40%
Sugars 2g
Protein 43g 86%
Vitamin A 14.4%
Vitamin C 1.3%
Calcium 4%
Iron 12.1%
* Percent Daily Values are based on a 2000 calorie diet.

Paleo Chocolate Energy Bar

 

Paleo Chocolate Energy Bar
Makes a 7 x 11 inch pan (20 x 1 oz servings)
Servings: 20
Calories: 118 kcal
Ingredients
  • 1/2 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/2 cup dried cranberries
  • 1/3 cup pitted dates
  • 1/3 cup dried apricots
  • 1/4 cup raw chocolate nibs
  • 2 tbsp ground flax meal
  • 2 tbsp Chia seeds
  • 1/2 cup almond flour
  • 1/2 cup sliced almonds
  • 1/2 cup unsweetened shredded coconut
  • 1/3 cup date puree or 1/4 cup honey or maple syrup
  • 2 tbsp pumpkin protein powder
  • 1 tbsp cocoa
Instructions
  1. Pulse the pumpkin and sunflower seeds in a food processor until half chopped. Set aside.
  2. Pulse the dried fruit with the flax meal and Chia seeds to smaller pieces.
  3. Return the chopped pumpkin and sunflower seeds to the processor bowl. Add the remaining ingredients and pulse until well combined, but not chopped too fine. There should be decent sized chunks of nuts, fruit and coconut for texture.
  4. Line a 7 x 11 inch pan with plastic wrap and press the mix into an even sheet. Cover with plastic wrap and press down with another 7 x 11-inch pan to compress it tightly. Place the bars in the freezer for an hour to chill.
  5. When chilled, cut into 20 bars and wrap individually. Refrigerate to store.
Nutrition Facts
Paleo Chocolate Energy Bar
Amount Per Serving
Calories 118 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Sodium 2mg 0%
Potassium 142mg 4%
Total Carbohydrates 11g 4%
Dietary Fiber 2g 8%
Sugars 7g
Protein 2g 4%
Vitamin A 1.6%
Calcium 3%
Iron 5.3%
* Percent Daily Values are based on a 2000 calorie diet.