Lunch

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.

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.

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.

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.

Roasted Cauliflower Rice

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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

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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.

Low Sugar Hermit Cookies

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Low Sugar Hermit Cookies
Makes: 48 small cookies - Prep Time: 25 minutes
Servings: 48
Calories: 44 kcal
Ingredients
  • 1/2 cup softened butter or coconut oil
  • 3 tbsp coconut sugar or brown sugar
  • 1 egg
  • 1 tsp vanilla extract
  • 1 1/2 cups oat flour pureed oatmeal
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/4 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1/3 cup milk coconut milk, or other milk
  • 1/3 cup raisins or other dried fruit chopped small
  • 1/4 cup chopped walnuts
Recipe Notes

1. Preheat oven to 350°F and line a couple baking sheets with parchment paper. 2. In a mixer with paddle attachment; cream together butter and sugar. 3. Add egg and vanilla, beat until light and fluffy. 4. Sift together flour, baking powder, cinnamon, salt, baking soda, nutmeg and cloves. 5. Add alternately with milk to creamed mixture. 6. Fold in raisins and walnuts. 7. Drop by generous teaspoonfuls onto prepared baking sheets, 2 to 3 inches apart. 8. Bake for 12 to 15 minutes.

Nutrition Facts
Low Sugar Hermit Cookies
Amount Per Serving
Calories 44 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 8mg 3%
Sodium 40mg 2%
Potassium 38mg 1%
Total Carbohydrates 4g 1%
Vitamin A 1.3%
Vitamin C 0.1%
Calcium 1.1%
Iron 1.2%
* Percent Daily Values are based on a 2000 calorie diet.

Homemade Greek-Style Yogurt

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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.

Gluten Free Pizza Crust

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Gluten Free Pizza Crust
Prep time: 15 minutes / Bake time: 50 minutes Makes a 12 X 18 inch baking sheet
Servings: 8
Calories: 204 kcal
Ingredients
  • 1 cup white rice flour
  • 1 cup sorghum flour
  • 1 cup tapioca flour
  • 3/4 tsp xanthan gum
  • 1 tbsp raw sugar
  • 1 tbsp instant yeast
  • 1 tsp salt
  • 1/2 tsp baking powder
  • * See optional additional ingredients below…
  • 1 1/4 cup very warm water 120° F Maximum
  • 1 tbsp olive oil
Instructions
  1. Preheat oven to 375° F. Have a rack close to the bottom, and one in the middle.
  2. In a mixer bowl, combine the gluten-free flour blend, sugar, yeast, salt, and baking powder. Whisk until well combined.
  3. With the mixer on low speed using a paddle attachment; add the hot water and olive oil. Beat on medium speed until well combined, about 2-3 minutes.
  4. Generously coat a baking sheet with olive oil and place your dough on it. Using your hands; work from the middle and spread/flatten the dough out to the edge, making a crust at the edge.
  5. Put the pan in the oven on the middle rack to pre-bake for 10-12 minutes, or until it begins to look dry. Cracks may appear, but that's normal.
  6. Remove from oven and spread with pizza sauce, desired toppings and cheese. Put back in oven on the bottom rack for another 20-25 minutes, checking every so often until the crust edge looks golden brown and the bottom is browned nicely. If the bottom starts to brown too much move to the middle rack until the toppings are warm and bubbly.
  7. Cut and serve hot.
Recipe Notes

* Brown rice flour, quinoa flour, or other flour can be substituted for the sorghum. * Potato starch/flour can be substituted for tapioca, or use store-bought all-purpose GF blend. * When spreading the dough, dust your fingers with rice flour as it is sticky. * I like to add 1/4 cup grated Parmesan, 1-2 tablespoons of onion powder, and a generous tablespoon of crushed oregano to mine for extra flavour. Adapted from a recipe found on http://minimalistbaker.com Have a “Super, Natural” Day! Kevin

Nutrition Facts
Gluten Free Pizza Crust
Amount Per Serving
Calories 204 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 302mg 13%
Potassium 107mg 3%
Total Carbohydrates 43g 14%
Dietary Fiber 2g 8%
Sugars 1g
Protein 2g 4%
Calcium 1.7%
Iron 4.2%
* Percent Daily Values are based on a 2000 calorie diet.