Monthly Archives: October 2017

Egg Drop Soup

Egg Drop Soup

A nourishing Chinese soup made of simple ingredients like broth, scallions, ginger, garlic and eggs. The soup is made by streaming beaten eggs into boiling broth creating silky thin strands of cooked egg that float in the soup.

Egg Drop Soup

Ingredients                                         Makes: 4 servings
5 cups chicken stock ~or~ vegetable broth  *Try our recipes below!
1 tbsp soy sauce
1-2 green onions, thinly sliced + 1 green onion, thinly sliced (reserved for garnish)
2 garlic cloves, minced
2 tbsp fresh ginger, thin 1/2” matchsticks or julienne
sea salt to taste
3 eggs, + 1 egg white
1 tbsp arrowroot flour ~or~ cornstarch

Instructions
Prepare the stock or broth. Warm the stock or broth in a large sauce-pot or dutch oven over medium-high heat until it comes to a boil then reduce to a low simmer.

Prepare soup ingredients. Clean and thinly slice the green onions, setting aside at least a third for garnish at the end. Mince a couple garlic cloves and cut the ginger into thin 1/2 inch matchsticks. Add the sliced green onions, minced garlic and julienned ginger to the stock pot. Add the soy sauce, sea salt and any other desired seasonings to the stockpot. Allow the stock to simmer for 15 minutes before giving it a taste test. Add any final seasonings to the stock to suit desired taste.

Thicken stalk. In a small sauce pan add the arrowroot flour or cornstarch. With a ladle scoop up just the broth, free from sliced onions and other seasonings. Slowly pour about 1/4 cup of the hot broth over the starch while whisking it to combine. Whisk the starch and broth until smooth, then whisk this back into the main stock pot and allow stock to simmer on low heat for a couple minutes.

Prepare the eggs. In a medium sized bowl break 3 eggs, separating the yolk from the white in one egg, setting the yolk aside. Remove any egg shells and then mix the 3 eggs + the 1 egg white until well combined. Transfer your eggs to a gravy dish for easier pouring.

Drizzle the eggs into the hot broth. Heat the broth up to a medium-high heat just until it begins to boil then reduce the heat to a low simmer. Wait a minute or so until the broth stops bubbling before adding the eggs. Hold a fork over the pouring part of your dish or drizzle just a small amount of egg slowly over the hot broth while stirring the broth gently, with the other hand, in a circular motion. The egg should cook immediately forming ribbon like strands. When all the egg has been poured out and cooked into long strands the eggs are considered dropped. Let the soup stand for a couple minutes, then add the reserved scallions to the tops of the bowls and serve then immediately. Enjoy.

Recipe shared by: J. Marshall

*Try our Chicken Bone Broth or   Vegetable Herb Broth recipe here!

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Sautéed Spaghetti Squash

Spaghetti Squash

The mildly nutty tasting spaghetti squash easily shreds into thin crunchy strands that are a great substitute for pasta. Spaghetti squash tastes great lightly sautéed in garlic, onion, peppers and fresh herbs.

Sautéed Spaghetti Squash

Ingredients
2 cups spaghetti squash, cooked and shredded
1/2 cup red onion, diced
4 garlic cloves, minced
1/2 cup bell pepper, diced
1 jalapeño pepper, minced
1/4 cup fresh parsley, stems removed & diced
1 tsp dried basil
3-4 tbsp extra-virgin olive oil
1/4 tsp sea salt
black pepper to taste

Instructions
Prepare spaghetti squash. Preheat an oven to 350 degrees F. Clean a spaghetti squash and pat dry. Cut the top off the squash to remove the stem, then cut the squash in half. Remove the seeds and stringy innards. Brush the inside of the squash with olive oil and sprinkle with sea salt. Place the squash cut-side down in a large baking dish. Bake the squash for about 40 minutes in the preheated oven. The squash is ready when a fork can easily pierce it and poking it can leave an indentation. Remove from oven and allow the squash to cool for at least 15 minutes. With a fork, scrape out the spaghetti-like strands and the set-aside in a bowl.

Prepare ingredients. Dice the red onion up and then set aside in a bowl. Mince the garlic cloves and set aside in a bowl along with a minced jalapeño pepper and the diced bell pepper. Remove the stems from some fresh parsley and then finely chop up and set aside in a bowl.

Sauté vegetables. In a large skillet or non-stick frying pan over medium-low heat (3.5-4 on an electric stove dial), add olive oil and the diced onions. Cook onions for about 4 minutes, stirring occasionally to prevent burning. When the onions have become translucent, stir in the bowl of minced garlic and peppers. Cook the vegetables for another 3 minutes or until fragrant then add the dried basil, sea salt, black pepper and fresh parsley.

Add the spaghetti squash. Stir the ingredients just until combined then add the spaghetti squash. Slowly add the squash to the seasoned olive oil mixture, folding it in until well combined. Increase the heat on the stove to a medium heat (4-4.5 on an electric stove dial) and sauté the squash for about 5-7 minutes or until the squash is heated through. Season with salt and pepper as desired. Serve immediately and enjoy.

Recipe shared by: J. Marshall

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Zucchini Spice Bread with Streusel Topping

Zuccini Bread

 

This zucchini bread is spiced up with cinnamon, ginger and ground cloves and textured with crunchy nuts and chewy raisons. Then a sweet and crumbly streusel topping is added to finish off this flavourful and delicious bread.

Zucchini Spice Bread with Streusel Topping

Ingredients                               Makes: 2 loaves
1/4 cup unsalted butter
1 cup honey, liquid
4 eggs, mixed
1/3 cup unsweetened apple sauce
1 1/2 tsp vanilla extract
1/2 cup extra-virgin olive oil
1/3 cup plain unsweetened yogurt
2 cups zucchini, grated
3 1/2 cups all-purpose flour (may sub up to half of the flour with wh. wheat or spelt flour)
1 tbsp cinnamon powder
1/4 tsp ginger powder
1/4 tsp fine ground cloves ~or~ allspice
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp sea salt
1/4 cup ground flax seed (optional)
1/2 cup walnuts, broken ~or~ chopped pecans
3/4 cup raisons ~or~ cranberries
~Streusel Topping~
2 tbsp brown sugar ~or~ coconut sugar
1/4 tsp cinnamon powder
2 tbsp rolled oats
2 tbsp all-purpose flour
pinch of sea salt
3 tbsp unsalted butter

Instructions
Preheat oven. Preheat oven to 350 degrees F (175 degrees C). Grease and lightly flour two large loaf pans.

Combine wet ingredients. Cream together the butter and the honey. In a small bowl mix the eggs, remove any shells, then add to the creamed butter and honey. Stir in the applesauce, vanilla, oil and yogurt now into the mixture; then blend in the grated zucchini.

Combine dry ingredients. In a separate bowl sift together flour, baking soda, baking powder, salt, ginger, ground cloves and cinnamon powder.

Combine wet and dry ingredients. Mix flour mixture into zucchini mixture. Add the raisons or cranberries, flax and chopped nuts as desired and mix to combine. Pour the batter into the prepared loaf pans.

Prepare streusel topping. In a small bowl combine the streusel topping ingredients by combining the dry ingredients then folding in the butter until crumbly. Add streusel topping to the top of the loaves and gently press into the tops of the loaves.

Bake. Bake in preheated oven for 60-75 minutes or until a toothpick inserted into center comes out clean. Allow loaves to cool for 10-15 minutes before removing from them from their pans. Allow loaves to finish cooling on a wire rack.

Recipe shared by: J. Marshall

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Macaroni and Cheese with Cauliflower

Macaroni and Cheese with Cauliflower

 

A flavourful home-made macaroni and cheese made with finely chopped cauliflower which adds a great nutritional boost .

Macaroni and Cheese with Cauliflower

Ingredients
1 1/4 cups cauliflower florets
2 cups dried macaroni
3 Tbsp unsalted butter
3 Tbsp brown rice flour ~or~ all-purpose flour
1/4 tsp mustard powder
pinch of cayenne pepper
1/5 tsp sea salt
pinch of black pepper
2 cups milk
1/4 cup plain unsweetened yogurt
1/3 cup white cheddar cheese, grated
2 Tbsp rolled oats
1/2 tsp rosemary
1 Tbsp thyme leaves

Instructions
Steam cauliflower. Steam the cauliflower for 4 to 5 minutes or until a fork can easily pierce the thick parts of the florets. When cauliflower is cooked, set aside to cool.

Cook the pasta. In a medium sized sauce pot, transfer the water that was used to steam the cauliflower. Add more water for a total of 5 cups of water that will now be used to cook the macaroni. Add a little sea salt to the water and then bring to a boil. Add the macaroni and cook for the amount of time recommended on the packaging; usually about 5 minutes or until al dente.

When pasta is cooked, drain the water using a colander placed in a sink, and then refresh with cool water until pasta has cooled. When the pasta has cooled and has been fully drained, add 1 teaspoon of olive oil to the pasta and combine to keep it from sticking together.

Finely chop the cauliflower. Using a food processor or by hand, finely chop the steamed cauliflower. Transfer the finely chopped cauliflower to the pasta and mix to combine.

Preheat oven and prepare ingredients. Preheat the oven to 350 degrees F. Grease a large gratin or casserole dish and lightly flour. In a small bowl combine the flour, mustard powder, cayenne pepper, sea salt and black pepper then set aside. Grate 1/3 cup of white cheddar cheese and transfer to a separate bowl. In a blender add the rolled oats, thyme leaves and rosemary, grind until crumbly then transfer to a small bowl (this will be for the topping).

Make the roux. In a large saucepan melt 3 tablespoons of unsalted butter over medium heat. When the butter is melted slowly stir in the mixed flour ingredients. When the butter and flour have been mixed, slowly begin to add the milk 1/4 cup at a time. Gradually add the milk, beating continuously with a small whisk until the mixture is smooth and thickens. Once all the milk has been added, whisk in the yogurt and mix until also smooth and thickened. Add half of the grated cheese to the milk-roux and stir until combined.

Combine ingredients. Now add the macaroni and cauliflower mixture to the milk-roux sauce and mix well to coat. Spread the mixture into the prepared casserole dish. Sprinkle the top of the macaroni and cheese with the ground oats and then followed by the remainder of the cheese.

Bake. Bake for about 15 to 20 minutes or until the topping is melted and lightly golden. Serve immediately. Enjoy.

Recipe shared by: J. Marshall

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Roasted Seasoned Pumpkin Seeds

Roasted Pumpkin Seeds

Pumpkin seeds are seasoned with chilli powder, paprika, garlic powder and sea salt and then roasted. Any squash seeds can be used in this recipe not just pumpkin, and makes for a great tasting and healthy snack.”

Roasted Seasoned Pumpkin Seeds

Ingredients
1 Tbsp coconut oil ~or~ unsalted butter, melted
1/2 tsp sea salt
1/8 tsp garlic powder
1 tsp paprika
pinch of chilli powder
1 cup raw whole pumpkin seeds

Instructions
Clean the seeds. Thoroughly clean the seeds and remove any pulp.

Boil Seeds. Boil seeds for 20 minutes, then lay out and dry overnight.

Make seasoning. Combine the coconut oil, sea salt, garlic powder, chilli powder, paprika and then add the pumpkin seeds. Mix thoroughly and then place in a shallow baking dish.

Bake. Preheat oven to 275 degrees Fahrenheit. Bake for 20 to 25 min, stirring once or twice to prevent burning.

Recipe shared by: J. Marshall

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  • Article Archive – View our reference articles on maintaining a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.
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Pumpkin Spice Muffins with Streusel Topping

Pumpkin Muffins

 

These delicious pumpkin muffins are made with fresh seasonal pumpkin purée and seasoned with traditional spices then topped with a crumbly streusel and de-shelled pumpkin seeds.

Pumpkin Spice Muffins with Streusel Topping

Ingredients                              Makes: 16 muffins
1/4 cup unsalted butter, soft
1 cup honey, liquid
2 eggs, mixed
1 cup fresh pumpkin, cooked and purée *see recipe below
1/4 cup extra-virgin olive oil
2 cups all-purpose white flour (may substitute 1 cup for whole wheat flour or spelt flour)
1 tsp baking soda
1/2 tsp sea salt
1 Tbsp cinnamon powder
1/4 tsp cloves, fine ground
1/8 tsp ginger powder
~Streusel Topping~
2 Tbsp brown sugar ~or~ coconut sugar
1/4 tsp cinnamon powder
2 Tbsp rolled oats
2 Tbsp all-purpose flour
pinch of sea salt
2 to 3 Tbsp unsalted butter
32 de-shelled pumpkin seeds

Instructions
Preheat oven. Preheat oven to 350 degrees F (175 degrees C). Grease and flour muffin tins for 16 muffins or use paper muffin liners.

Combine main ingredients. In a large bowl, mix together butter and honey, then add eggs, pumpkin purée and oil. In a separate bowl, whisk together flour, baking soda, salt, cinnamon, cloves and ginger. Stir the dry ingredients into the pumpkin mixture until just blended. Pour combined mixture into the prepared muffin tins.

Combine streusel ingredients. In a small bowl add the brown sugar, cinnamon, rolled oats, flour and sea salt. Combine the dry ingredients; then mix the butter into dry ingredients until a crumbly texture occurs. Sprinkle the crumbly streusel mixture on top of the muffins and gently press lightly unto tops of muffins. Top the muffins with a couple de-shelled pumpkin seeds.

Bake. Bake for 22 to 25 minutes in a preheated oven. Muffins are done when a toothpick or small knife inserted in center comes out clean. Allow muffins to cool for 10 minutes before removing from pan. Allow muffins to finish cooling on wire rack, for best results.

Recipe shared by: J. Marshall

* Try our Homemade Shredded or Purée Pumpkin recipe here!

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Homemade Shredded or Purée Pumpkin

Pumpkin Puree

 

 

Making your own shredded pumpkin or pumpkin purée from seasonal pie pumpkins is easy and is a more flavourful and healthier alternative to canned pumpkin purée.

Homemade Shredded or Purée Pumpkin

Ingredients
1 pie pumpkin

Instructions
Clean the pie pumpkin before carving. Cut the top off the pumpkin then cut in half. With a spoon, scoop and scrape out the seeds and pulp from the center. Separate the seeds and place in a separate bowl if you intend to roast them later to make seasoned pumpkin seeds. When all the seeds and pulp are removed, cut the pumpkin halves in half again.

Bake the pumpkin. Turn on an oven to 350 degrees Fahrenheit. Place the pumpkin pieces in a large baking dish face down. Place the pumpkin in the preheated oven and cook for 30 to 40 minutes; or until an indentation can be easily left on the pumpkin skin. The pumpkin should be light golden brown and fork tender all-over; remove from oven.

Cool and clean pumpkin. Allow the pumpkin to cool for 15 to 20 minutes before handling. When the pumpkin has cooled, peel off the skin and discard. Place the soft pumpkin chunks in a bowl to be processed.

Shred or purée pumpkin. To shred the pumpkin use the shredding feature on a food processor. To purée a pumpkin use either a food processor or blender, add a few chunks of pumpkin at a time and purée until all the pumpkin has been added. Pulse the pumpkin until smooth, add 1 to 2 tablespoons of purified water if necessary to purée pumpkin, but avoid adding any more otherwise it will be too watery.

Cool in fridge. The pumpkin purée may still be too warm for some recipes for immediate use, thus placing the purée in the fridge until cooled may be necessary. The pumpkin purée should be used in a recipe within 3 days.

Storage. The purée may also be stored in a freezer for future use. To store in a freezer, add about 1 cupful of purée to a plastic storage bag. Remove any air from the bag, seal and then flatten contents for easier use and storage. Frozen purée will keep for 3 months in a freezer. Enjoy.

Recipe shared by: J. Marshall

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Sweet and Spicy Vegetable and Cashew Stir-Fry

Vegetable and Cashew Stir-Fry

 

Sweet pineapples and spicy banana peppers are served with broccoli florets, meaty cashews and more in this flavourful stir-fry; offered with prepared rice or rice noodles.

Sweet and Spicy Vegetable and Cashew Stir-Fry

Ingredients                                                   Makes: 4 servings
~ Sauce ~
1/2 tsp sesame seed oil
2 tsp honey, liquid
1 tbsp lemon juice
2 tbsp purified water
2 tbsp soy sauce
1 tsp arrowroot starch ~or~ cornstarch
~ Stir-fry Vegetables ~
2 tbsp coconut oil ~or~ avocado oil
3 garlic cloves, finely diced
2 tbsp ginger, thin julienne 1/2” lengths
1 cup broccoli, small florets
3/4 cup pineapple, cut into 1” pieces
1/2 red onion, julienne 1” length
1 bell pepper, julienne 1” length
1/2 banana pepper, thin julienne 1/2” lengths
1/2 cup cashews

Instructions
Prepare the stir-fry sauce. In a bowl mix together the sesame seed oil and the honey, stir in the starch, then slowly add the soy sauce, water, lemon juice and mix until combined. Prepare rice or noodles to serve with the stir fry before preparing vegetables.

Prepare the vegetables. Finely dice garlic and then set aside in a small bowl. Thinly julienne ginger into 1/2” pieces and set aside in its own bowl. Cut broccoli into small florets set aside in a bowl. Julienne half of a red onion and a bell pepper into 1” lengths and a half of a banana pepper into 1/2” lengths and set aside in their own bowl. Cut the pineapple into 1” chunks and also set a side in its own bowl. Measure out 1/2 cup of cashews also to add to stir fry when ready.

Stir-Fry the Vegetables. It is important to move quickly when preparing a stir-fry to avoid over-cooking the vegetables. Heat 2 tablespoons of oil in a large skillet or wok over medium (4 on electric stove dial). Add the finely diced garlic cloves and cook for about 1 minute or until fragrant, then scoop out the garlic from pan with a wooden spoon and set aside in a small bowl.

Add the ginger and cook for about 1-2 minutes stirring constantly. After a couple minutes the ginger will be fragrant, now add the broccoli and cook for 3-4 minutes or until broccoli is bright green and tender crisp. Next, add the bowl of red onion, green pepper, banana pepper, cashews and the garlic that has been set aside and cook for about another 2-3 minutes longer. Flip, toss and stir the vegetables constantly with wooden spoons while cooking to prevent burning and to cook vegetables evenly. Keep space between the vegetables to avoid causing them to sweat instead of fry.

The vegetables should be tender but still crisp. Add the pineapple and cook for 1 minute longer. Next, add the prepared stir-fry sauce while stirring constantly, flipping the vegetables to evenly coat. Cook for about 30 seconds and then remove stir-fry from heat. The vegetables should smell amazing and be evenly covered in the stir-fry sauce. Transfer the vegetables to a bowl, stir in the chopped herbs and then cover to keep warm. Serve stir-fry vegetables with prepared rice or rice noodles. Enjoy.

Recipe shared by: J. Marshall

Try our Simple Seasoned White Rice recipe or our Simple Rice Noodles recipe here!

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Simple Rice Noodle

 

 

A simple rice noodle recipe that can be used in different types of meal ideas including stir-fry.

Simple Rice Noodle

Ingredients
rice noodles
hot purified water, lightly salted with sea salt
cool purified water
1 tbsp extra-virgin olive oil

Instructions
Place the rice noodles in a deep mixing bowl. Bring some lightly salted water to a boil and pour over the rice noodles until completely submerged. After 30 seconds, give the noodles a stir with a fork to loosen them up. Rice noodles cook in just a couple minutes, so keep an eye on them.

When adding noodles to a stir-fry mixture after it has cooked, it is best to slightly under-cook the noodles as they will absorb more moisture when they are added to the stir-fry and could become mushy.

When noodles have reached the right consistency, immediately drain them through a colander and run under cool water to stop them from cooking further. Toss the noodles with a just a bit of olive oil to keep them from clumping together if you’re not using them right away.

Recipe shared by: J. Marshall

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Simple Seasoned White Rice

 

 

A simple broth-seasoned white rice that can be used in many different types of recipes, meal ideas and stir-fry.

Simple Seasoned White Rice

Ingredients                                                                 Makes: approx. 2 cups
2 cups chicken broth ~or~ vegetable broth *
1 cup uncooked long-grain white rice

Instructions
Rinse the uncooked white rice a couple of times or until the water runs clear; then set aside. In a large saucepan, bring the broth to a boil. Stir in the rinsed rice and then reduce the heat, cover with a lid slightly cracked and simmer for 9 to 10 minutes without further stirring.

Check the rice after 9 to 10 minutes to see if the water has largely reduced and steam holes can be seen through the rice. When the steam holes can be seen, turn off the heat and cover the rice completely with a fitting lid and leave for another 10 minutes. After this time the rice should have absorbed all the water moisture. Fluff the rice with a fork and set aside covered until ready to use.

Recipe shared by: J. Marshall

*Try our Chicken Bone Broth or our Vegetable Herb Broth here!

Visit our Article Archive here, to learn more about nutritional foods, essential nutrients and how to maintain a well-balanced diet.

Visit our Recipe Archive here, for more delicious recipes.

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