Zesty Guacamole (Plant-Based, High-Fiber, Keto)

Zesty Guacamole (Plant-Based, High-Fiber, Keto)

DID YOU KNOW? One avocado contains between 11–17 grams of fiber, which is more than almost any other fruit and most servings of vegetables, grains and beans too!

High-fiber foods are important if you experience digestive issue since fiber helps to increase healthy bacteria in your gut while decreasing bad bacteria that may be the cause of digestive disorders.

In addition, fiber adds bulk to your poop, supports regular bowl movements, and helps remove waste and toxins from your body.

Enjoy this zesty guacamole with/on:

Zesty Guacamole

INGREDIENTS:
3 large ripe avocados
¼ red onion (finely chopped)
1 small garlic clove (finely chopped)
3 tbsp. lemon juice
1 tsp. cumin
1/2 tsp. sea salt
1/4 tsp. black pepper

INSTRUCTIONS:

1. Peel and mash avocados in a bowl.

2. Add in onion, garlic, lemon juice, cumin, sea salt and black pepper.

3. Mix all ingredients and serve or store in a sealed container in the fridge.

TIME SAVER: If you have a food processor, throw all ingredients in and pulse until everything is chopped and mixed to your liking.

Easy Dairy Free Pesto

Easy Dairy Free Pesto

Is your herb garden bursting with the amazing aroma of fresh basil? Or maybe you’re like me and just adore the smell and taste of this beautiful herb?

Summer is the perfect time to create fresh and flavourful pesto sauce since you can easily find fresh basil in the grocery stores, at farmer’s markets and in your own backyard if you’re the green thumb type!

From time to time I make a batch of pesto and store it in a small mason jar in my fridge. This makes it super easy to add fresh flavour to almost all my dishes throughout the week.

Pesto goes great with a variety of whole foods including;

  • Spaghetti squash and zucchini noodles
  • Seafood & fish (including canned fish) – try my Wild Salmon with Pesto
  • Chicken & pork
  • Eggs
  • Potatoes and other veggies

DID YOU KNOW? Traditionally, basil has been used to help reduce bloating and water retention, stomach cramps, acid reflux, and even to kill stomach worms or parasites. In addition, basil can help restore the body’s proper pH by balancing acid levels. Healthy bacteria can flourish in the gut when acid levels are balanced which leads to better digestion and a stronger immune system.

Give my Easy Dairy Free Pesto recipe a try. It’s great for those following a paleo, vegan, or dairy free diet.

Easy Dairy Free Pesto

INGREDIENTS:
2 cups fresh basil leaves, packed
1/2 cup extra virgin olive oil
1/3 cup pine nuts
3 garlic cloves
1/4 tsp sea salt
1/8 tsp. freshly ground black pepper

INSTRUCTIONS:

1. Pulse basil, pine nuts and garlic in food processor. Scrape sides if needed.

2. Slowly stream in olive oil as the food processor is running. Scrape sides occasionally.

3. Stir in sea salt and black pepper after processing.

4. Use right away or store in an air-tight jar in the fridge for use later. Use within 4 days or store in the freezer for up to a month.

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“Spaghetti” Bolognese (Gluten Free, Low-Carb, IBS Friendly)

“Spaghetti” Bolognese (Gluten Free, Low-Carb, IBS Friendly)

One of the dishes I missed most after going gluten free was a nice big bowl of spaghetti. It truly was a heartbreaking moment in my life and it took every ounce of willpower I had to turn down pasta of any kind – especially when Nonna had anything to do with it!

Life got a little easier when I wrapped my head around this thing called a “spaghetti squash” – and eventually I saw the light again once I mastered this pale yellow oval vegetable/fruit!

I’m no longer deprived of one of my favourite childhood dishes – and can eat a giant bowl of this “spaghetti” without feeling “heavy” or bloated. ‘Spaghetti Sundays’ is officially back!

Nutrition facts: spaghetti squash vs. real spaghetti …

Spaghetti squash – 10 grams of carbs/cup & 42 calories/cup & mother nature’s nutrients

Real spaghetti – 43 grams of carbs/cup & 220 calories/cup

Spaghetti squash is a great alternative if;

  • you want to lose weight (lower carbs & calories + more nutrients = weight loss)
  • you have IBS or gut issues (since gluten and grains can aggravate symptoms)
  • you have diabetes (lower carb foods = better blood sugar levels)
  • you’re following a paleo, keto or low-carb diet

Give this light, satisfying and delicious “Spaghetti” Bolognese recipe a try. It’s a ‘kiss your finger tips then toss them away from your lips’ kind of dish!

“Spaghetti” Bolognese

INGREDIENTS: (serves 2-3)
1 lb grass-fed ground beef
1 spaghetti squash
1 can/jar tomatoes (600-700 ml), pureed
2 garlic cloves (crushed)
1 tsp. dried basil or 2-3 fresh basil leaves
1 tbsp. extra virgin olive oil
Sea salt and black pepper to taste

INSTRUCTIONS:

For the spaghetti squash:

1. Cut spaghetti squash lengthwise and remove seeds with spoon.

2. Bake at 400 for 30-40 min (first 10-min bake with flesh down, then turn so skin is down for remaining time). Fork should pierce skin easily when squash is cooked. Note: Cooking time varies depending on the size of the squash. Check regularly to avoid overcooking the squash. You want the noodles to be ‘al dente’. 

3. Use a fork to scrape out the strands of squash.

Time your spaghetti squash so that it’s done cooking around the same time as your sauce, so your noodles don’t cool.

For the Bolognese Sauce:

1. In a sauce pan, sauté garlic and dried basil in olive oil over medium heat (2 min). If you are using fresh basil, add basil leaves in after step 2.

2. Add tomatoes and bring to a light boil for 5 min. Add salt to taste.

3. Bring to medium-low heat and let simmer for 45 min.

4. In a separate pan, cook ground beef over medium heat (10-15 minutes). Add salt and pepper to taste.

5. Add tomato sauce into pan with beef and let ingredients cook together over medium-low heat for a few minutes.

6. Place bolognese sauce on top of spaghetti squash and enjoy!

Leave me a comment below if you love this dish as much as I do!

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“Spaghetti” with Chicken & Kale Pesto (AIP, Paleo)

“Spaghetti” with Chicken & Kale Pesto (AIP, Paleo)

Spaghetti squash is an awesome gluten and grain free vehicle for so many great foods and sauces.

My favourite way to enjoy these low-carb, whole food noodles is in my “spaghetti with a classic tomato sauce dish OR “spaghetti” bolognese.

I’m always experimenting with different sauces and foods that taste great on top of these godsend noodles, which has led me to this kale pesto dish. I thought this yummy, nutrient and flavour-rich alternative might just do the trick.

Give this recipe a try and let me know your thoughts in the comments section below!

 “Spaghetti” with Chicken & Kale Pesto

INGREDIENTS: (serves 2-3)
1 lb ground chicken
1 spaghetti squash
1/2 lemon (juice only)
8 large pieces of kale (chopped)
2 small shallots or 1 small onion (sliced)
4 garlic cloves (sliced)
3 tbsp avocado oil or extra virgin olive oil
Sea salt and black pepper to taste

INSTRUCTIONS:

For spaghetti squash …
1. Cut spaghetti squash lengthwise and remove seeds with spoon.
2. Bake at 400 for 30-40 min (first 10 min bake with flesh down, then turn so skin is down for remaining time).
3. Fork should pierce skin easily when squash is cooked. Cooking time varies depending on the size of the squash. Check regularly to avoid overcooking the squash.
4. Use a fork to scrape out the strands of squash onto a plate when chicken with kale pesto is ready.

For kale pesto & chicken …
1. Sauté shallot in 2 tbsp oil on medium-low heat for 4 minutes.
2. Add kale and continue to sauté until kale is tender.
3. Add garlic, salt and pepper and sauté for 2 more minutes.
4. Put kale mixture into a food processor or blender and pulse until a pesto mixture is formed.
5. Add 1 tbsp oil into the same pan then add chicken, lemon juice and begin to break a part the chicken.
6. Once chicken is cooked, add kale pesto back into the pan and coat chicken with pesto.
7. Serve chicken with kale pesto on top of spaghetti squash.

Cilantro & Dill Chimichurri

Cilantro & Dill Chimichurri

This Cilantro and Dill Chimichurri is great way to quickly add flavour and nutrition to fish and seafood.

It’s not only packed with amazing flavour, but detoxifying herbs and ingredients as well!

Feel free to try this chimichurri on top of eggs, pork, chicken and vegetables – it’s an excellent complement to many foods. I love adding it to canned fish for a quick and healthy meal during a busy work week.

Cilantro & Dill Chimichurri

INGREDIENTS:
1 cup fresh cilantro
1 cup fresh dill
1 small garlic clove
1/2 cup extra virgin olive oil
1/2 lemon (juice only)
1/4 tsp sea salt
1/4 tsp black pepper

INSTRUCTIONS:

1. Pulse herbs, lemon juice and garlic in food processor. Scrape sides if needed.

2. Slowly stream in olive oil as the food processor is running. Scrape sides occasionally.

3. Stir in sea salt and black pepper after processing.

4. Use right away or store in an air-tight jar in the fridge for use later. Use within 4 days or store in the freezer for up to a month.

Check out my Sardines with Cilantro & Dill Chimichurri recipe.

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“Spaghetti” with a Classic Tomato Sauce (Gluten Free, Low-Carb, Plant-Based)

“Spaghetti” with a Classic Tomato Sauce (Gluten Free, Low-Carb, Plant-Based)

Do you feel bloated or ‘heavy’ after eating a bowl of pasta?

What if you could enjoy the flavours of a classic and heart warming Italian dish without having to worry about the negative impact it might have on your body?

What if you could find a replacement that is naturally rich in nutrients, low in carbohydrates and even looks like the spaghetti noodle?

Might you be convinced to try it?

Drum roll please….

…I present to you, The Spaghetti Squash!

Before you shake your head and say – “I’ll never give up my favourite pasta dish for sauce on squash” – hear me out…

I’m sure most Italians would agree that the magic in a bowl of pasta comes from the sauce. Nonna’s sauce tastes amazing on just about anything!

So my theory is, if you have the perfect sauce, the noodle just doesn’t matter as much.

We’ve all tasted a not so good tomato sauce at one point or another. Bottom line is, if the sauce ain’t good, the pasta ain’t good, no matter how perfect the noddle.

That doesn’t mean we should put less attention on the noodle, but it does mean we have a little room for play instead.

So now that I have you half convinced, let’s move forward to cooking the perfect spaghetti squash. The trick here is simple – don’t overcook it! This will ensure that you maintain the traditional ‘al dente’ texture of the noodle. See my instructions on cooking spaghetti squash below.

Now for the magic. I love to keep my tomato sauce simple and classic – as the smell fills my home with memories of my grandparent’s kitchen growing up.

If you love this dish you need to try my “Spaghetti” Bolognese recipe!

Spaghetti with classic tomato sauce

“Spaghetti” with a Classic Tomato Sauce

INGREDIENTS: (serves 2-3)
1 spaghetti squash
1 can/jar pureed tomatoes (600-700 ml)
2 garlic cloves (crushed)
1 tsp. dried basil or 2-3 fresh basil leaves
1 tbsp. extra virgin olive oil
Sea salt and black pepper to taste

INSTRUCTIONS:

Spaghetti Squash

1. Cut spaghetti squash lengthwise and remove seeds with spoon.

2. Bake at 400 for 30-40 min (first 10 min bake with flesh down, then turn so skin is down for remaining time).

3. Fork should pierce skin easily when squash is cooked.

4. Use a fork to scrape out the strands of squash.

Cooking time varies depending on the size of the squash. Check regularly to avoid overcooking the squash. You want the noodles to be ‘al dente’.

Time your spaghetti squash so that it’s done cooking around the same time as your sauce, so your noodles don’t cool.

Classic Tomato Sauce

1. In a sauce pan, sauté garlic and basil in olive oil over medium heat until garlic becomes fragrant. If you are using fresh basil, add basil leaves in after step 2.

2. Add tomatoes and bring to a light boil for 5 min. Add salt and pepper to taste.

3. Bring to medium-low heat and let simmer for 45 min.

4. Add tomato sauce on top of cooked squash noodles.

6. Kiss your fingertips then toss them away from your lips!