Monthly Archives: November 2017

Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes

Creamy garlic mashed potatoes with minced cauliflower and caramelized onions makes a delicious and healthy potato side dish.

Cauliflower Mashed Potatoes

Ingredients                                            Makes: 5 servings
4 medium red potatoes, cut in 1-1/2 to 2-inch equal sized chunks
2 to 3 garlic cloves, finely chopped
2 1/2 cups cauliflower, cut in florets
2 Tbsp plain unsweetened yogurt
2 Tbsp + 2 Tbsp milk
1 onion, diced
1 Tbsp butter + 1 Tbsp extra-virgin olive oil
1 Tbsp unsalted butter
1/8 tsp sea salt
1/8 tsp ground black pepper

Instructions
Boil the potatoes. Clean the potatoes and cut out the “eyes” and any sore looking spots. Leave the peel on though, this way the potato doesn’t absorb too much water. Cut the potatoes into 1-1/2 to 2-inch square chunks, making all the pieces relatively the same size, this way all the pieces will cook evenly.

Transfer the potatoes to a medium-sized sauce pot and fill just enough drinking water to cover the potatoes. Finely chop the garlic cloves and transfer to the pot of potatoes. Cover and then bring the pot of potatoes to a boil over high heat. When the potatoes begin to boil, reduce the heat and simmer over low heat for about 10 to 15 minutes. Check the potatoes for tenderness by piercing with a fork. When potatoes are tender, remove from heat and drain through a large sieve, capturing the potatoes and the garlic. Transfer the potatoes and garlic back into the dry empty pot and put somewhere to cool with the lid off.

Steam the cauliflower. Clean a large head of cauliflower and then cut into large florets. Add 1/2 a cup of water to a large sauce pot and line with a steaming basket. Transfer the cauliflower to the steaming basket and bring the water to a boil over high heat. When the water begins to boil, reduce the heat to medium. Steam the cauliflower for about 8 to 10 minutes to make it really tender. If you don’t have a steaming basket you can steam it in a large non-stick frying pan that has a lid; just add 1/4 cup of water and a light sprinkle of sea salt. Check the cauliflower for tenderness with a fork. When cauliflower is cooked and tender, remove basket and transfer cauliflower to a large bowl to cool.

Prepare the potatoes. The potatoes should be cool enough that you can now remove the potato skins if you do not desire them in your dish. Mash the potatoes and garlic with a potato masher until smooth. Add two tablespoons of yogurt and two tablespoons of milk to the potatoes and mix well.

Prepare the cauliflower. Using a food processor, finely chop the cauliflower until it resembles a fine meal texture. Otherwise finely chop the cauliflower or mash it in a large pot similar to the potatoes. Stir the finely chopped or mashed cauliflower into the mashed potatoes. Add an additional tablespoon or two of milk if needed until the desired consistency is reached. The potatoes should be light and fluffy.

Caramelize the onion. Remove the outer onion skin and thinly slice and dice the onion. In a skillet or frying pan on low-medium heat, melt 2 tablespoons of butter along with 1 tablespoon of olive oil. Add the sliced onion to the pan and stir gently to coat with the butter and oil. Reduce the heat to the lowest setting and slowly cook the onions for about 20 minutes on low heat, stirring every 4 to 5 minutes to prevent burning. Cook the onions together, evenly distributed, but be sure not to overcrowd the onions though. They should be together but in a no more than a couple of layers with a few steam holes to release moisture.

Onions should start to soften and turn translucent; as well release liquid in to the pan after about 10 minutes. After about 20 minutes the onions should begin to break down and show signs of caramelization; whether you want to further caramelize your onions is up to you. When your onions are finished cooking, they can be deglazed by pouring a tablespoon or so of purified water into the pan. As the water bubbles, scrape up any jammy caramelization and stir it into the onions. Sprinkle onions with sea salt for taste, then transfer onions to the mashed potatoes and cauliflower and mix well. Taste test the potatoes and season with salt and pepper if desired.

Transfer potatoes to casserole dish. Grease a 10×10 or 10×12 deep casserole dish with coconut oil. Transfer the creamy cauliflower mashed potato mixture into the casserole dish. With a fork draw lines across the top of the potatoes for an attractive display. The casserole dish can be covered with a lid and stored in a fridge for up to 24 hours ahead of time before baking.
Melt butter. Melt a tablespoon or two of butter in a small pan over low heat. Poor the melted butter over the top of the potatoes evenly.

Bake the dish. Preheat the oven to 350 degrees F. Remove the lid and cook the mashed potato dish in a hot oven for 30 to 45 minutes. How long you cook it depends on whether the dish was refrigerated. Broil the top for just a couple of minutes at the end to form a light golden crust. Keep an eye on it to make sure you do not burn it! Serve warm and enjoy!

Recipe shared by: J. Marshall

Visit our:

  • 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.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Sautéed Mushroom and Spinach Quiche

Sautéed Mushroom and Spinach Quiche

 

Sautéed onions, jalapeño, garlic and cremini mushrooms are mixed with crumbled feta and chopped parsley in this delicious egg pie.

Sautéed Mushroom and Spinach Quiche

Ingredients
1 prepared 9-inch single pie crust
4 eggs, mixed + 1 egg, separated
1/2 cup milk
1/4 cup plain unsweetened yogurt
1 to 2 garlic cloves, minced
1 jalapeño, minced
1 1/2 cups fresh spinach, steamed, chopped
8 to 10 fresh cremini mushrooms, thinly sliced
1/4 cup red or sweet onion, diced
1 to 2 Tbsp fresh parsley, finely chopped
1/4 cup feta cheese, crumbled
1/4 tsp sea salt
ground black pepper to taste

Instructions
Preheat oven and bake pie shell. Preheat oven to 400 degrees F (200 degrees C). Thaw the pie shell at room temperature for about 10 minutes. After 10 minutes, the shell should have thawed enough to be able to pierce the sides and bottom of it with a fork. Once the thawed shell has been pierced, place in the preheated oven and bake for 8 to 10 minutes or when the crust has risen and is starting to turn a light golden brown; then remove from oven and set aside to cool.

Prepare vegetables. Dice the onion and then set aside in a small bowl. Mince the garlic and jalapeño and set aside in its own bowl. Clean and thinly slice the mushrooms and set aside in their own bowl. Clean and chop the parsley and then set aside.

Steam spinach. Clean the spinach then transfer it to a steaming basket and place in a pot with a little water. Steam the spinach for 3 to 4 minutes or until limp. Remove the basket from the pot and put the spinach somewhere to cool.

Sauté vegetables. In a large skillet or non-stick frying pan, add a tablespoon of olive oil and the diced onions. Sauté the onions over medium-low heat for 4 to 5 minutes or until translucent. Add the minced garlic and jalapeño and cook for just 1 minute longer or until fragrant. Transfer the sautéed vegetables to a small bowl and set aside.

Add 1 more tablespoon of olive oil to the frying pan and increase heat to medium. Add the sliced mushrooms to the pan and cook for 4 to 5 minutes or until they have released their moisture and turned a light golden colour. Transfer the sautéed mushrooms to a small bowl and set aside to cool.

Prepare eggs. In a large bowl break four eggs and remove any shells. With the fifth egg, separate the yolk from the whites, placing the yolk in the bowl with the other eggs and the whites aside in its own bowl. With a fork mix both set of eggs separately and then set aside.

Prepare pie crust. Pour the egg whites into the pie shell and rub unto sides and bottom to coat. Place the pie shell back into the oven for just 2 minutes to bake on the egg white coating then remove from oven. This will help to keep the pie crust crisp and prevent it from becoming soggy.

Prepare egg mixture. In a bowl, whisk together the yogurt and the milk until smooth. Then pour the yogurt / milk mixture into the mixed eggs. Crumble the feta and also add to the egg mixture. When the vegetables have cooled enough, fold the sautéed onion mixture, mushrooms and chopped parsley into the egg mixture. Pour the egg mixture into the prepared pie shell.

Bake. Place the filled pie shell carefully on a baking sheet and bake in the preheated oven at 400 degrees Fahrenheit for 40 to 50 minutes, or until top is golden brown and the filling is set. Remove from oven and allow the quiche to cool for about 10 minutes before serving. Enjoy.

Recipe shared by: J. Marshall

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.

Return to the top of the Home page here.

Seafood in Garlic and Herb Sauce with Pasta

Seafood Pasta

 

Scallops, shrimp, red peppers, garlic and select herbs are sautéed in a tasty olive oil sauce and served with prepared pasta.

Seafood in Garlic and Herb Sauce with Pasta

Ingredients                                  Makes: 4 servings
1/4 cup extra-virgin olive oil
2 Tbsp coconut oil ~or~ avocado oil
25-30 shrimp, peeled and de-veined
2 cups scallops
1/5 tsp sea salt
black pepper to taste
4 garlic cloves, minced
1 red bell pepper, diced
1/4 cup fresh parsley, de-stemmed and chopped
1/4 tsp red pepper flakes
1/2 tsp dried basil
1 Tbsp lemon juice
4 servings of whole grain angel hair pasta ~or~ vegetable / rice spaghetti pasta
1/4 cup parmesan cheese (optional)

Instructions                 
Prepare Pasta. In a large sauce pot boil the pasta according to package instructions, or when al dente. Immediately drain pasta using a large sieve or colander in a sink and then run cool purified water over the pasta to stop the cooking process. The pasta will be reheated in a bit with the vegetable mixture, so we want to avoid over-cooking it, otherwise it will become mushy.

Thaw seafood. Transfer frozen shrimp to a large bowl and fill with purified water; set aside to thaw. Transfer scallops to a bowl and also fill with water.

Prepare vegetables and herbs. Dice a red bell pepper and mince the garlic then set aside in a bowl. De-stem the parsley and chop, then set aside in its own bowl.

Drain seafood and de-shell shrimp. When the scallops have thawed, drain out the water and set aside to air-dry. When the shrimp are thawed, remove the shells and any veins. Rinse the shrimp and then set aside with the scallops.

Sauté the vegetables. In a large skillet over medium-low heat (4 on electric stove) add a couple of tablespoons of olive oil. Add the diced peppers, only half of the minced garlic, the red pepper flakes, and the dried basil and cook for about 2 minutes or until fragrant, stirring occasionally. Remove vegetables from heat and set aside.

Cook the seafood. In a different skillet over medium heat, (5 on electric stove) add a couple of tablespoons of coconut oil or avocado oil, the remaining minced garlic, and then pour in the seafood. Sprinkle the seafood lightly with sea salt. Cook the scallops and shrimp for 2 minutes on one side, the shrimp will turn pink on the cooked side. Flip the shrimp over and cook them on the other side for one minute. Stir the seafood mixture and cook for 1 minute longer or until shrimps appear cooked. Immediately move the pan from the heat source to a cool element, stir in the lemon juice and then cover with a lid. The seafood will continue to cook lightly in the covered pan, this is fine. It is important to avoid over-cooking shrimp on a heated source though as it will make the seafood tough and chewy.

Sauté pasta. Move the skillet with the lightly sautéed vegetables back to a warm burner over medium-low heat and add a couple more tablespoons of olive oil. Add the cooled pasta to the skillet and mix it into the olive oil red pepper mixture until evenly coated. Cook the pasta for a couple of minutes then flip and cook for a one or two more minutes, or until warmed through. Stir the chopped parsley into the cooked pasta.

Taste test pasta. Give the pasta a taste test to ensure good cooking time and flavour. Add any final seasonings like sea salt or black pepper. Serve the pasta with the seafood mixture atop. Sprinkle with parmesan cheese if desired. Enjoy.

Recipe shared by: J. Marshall

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.

Return to the top of the Home page here.

Seafood Vegetable Chowder

seafood vegetable chowder

 

A thick and chunky seafood chowder which includes shrimp, scallops and haddock fish in a creamy vegetable broth with chunks of potatoes, sautéed mushrooms, celery and carrots.

Seafood Vegetable Chowder

Ingredients                              Makes: 4 servings
4 cups vegetable broth  *See recipe below!
20 to 25 wild raw shrimp, peeled and deveined
1 1/2 cups scallops
227g / 8oz wild haddock, cut into 1“ chunks
3 Tbsp unsalted butter
3 Tbsp brown rice flour ~or~ all-purpose flour (for roux)
3/4 tsp thyme leaves ~or~ 1/2 tsp thyme powder
1/4 tsp savory spice
sea salt to taste
black pepper to taste
1 onion, diced
3 celery stalks, thinly sliced
1 bay leaf
2 carrots, finely chopped
3 to 4 garlic cloves, minced
6 mushrooms, sliced
3 medium red potatoes, cut into 1” chunks
1/4 cup fresh parsley, minced
1 can coconut milk ~or~ 1 1/2 cups 3.5% homo milk
1 lemon, cut into wedges & parsley sprigs (garnish)

Ingredients
Thaw seafood. Place seafood in a bowl on the counter to thaw.

Warm broth. Warm broth in a large soup pot or dutch oven over medium heat. Bring to a soft boil then reduce heat to a low simmer.

Thicken broth. In a small bowl combine the flour with the seasonings which include thyme, savory, black pepper and sea salt. In a skillet or non-stick frying pan melt 3 tablespoons of butter over low heat. Stir in the flour mixture and mix to combine. Then with a ladle, add 1/4 cup of broth and slowly mix in until a thick saucy mixture forms. Add another 1/4 cup of broth to the saucy mixture and again mix until a thick saucy mixture forms. Repeat a few more times waiting until a saucy mixture forms every time; then slowly stir mixture back into soup pot with the remainder of the broth. Increase heat of soup pot to a medium-low and slowly stir until mixture thickens then reduce to low.

Prepare vegetables. Dice the onion and thinly slice the celery then set aside in a bowl. Peel the carrots and finely chop and then set aside in its own bowl. Mince the garlic cloves and put in a small bowl of its own. Thinly slice the mushrooms and set aside in their own bowl. Cut the eyes out of the potatoes then cut into 1 inch chunks and put aside in their own bowl. Mince the parsley and also put aside in its own bowl.

Sauté vegetables. In a clean non-stick frying pan or skillet over medium-low heat add one tablespoon of butter and then the onion, celery and the bay leaf. Sauté vegetables for 3 to 4 minutes or until the onions have turned translucent. Stir in the carrots and the garlic cloves and cook for 1 minute longer or until fragrant. Discard the bay leaf and then transfer mixture to the soup pot.

Add a tablespoon of avocado oil or coconut oil to the skillet and increase the heat on the element to medium. Stir in the sliced mushrooms and cook for 4 to 5 minutes or until the water has evaporated out of the mushrooms; then transfer the mushrooms also to the soup pot.

Add another tablespoon of avocado oil or coconut oil to the skillet and over medium heat now fry the potatoes for about 5 to 6 minutes, flipping them every minute. A light golden jacket will form on the outside of the potatoes, but they should still be somewhat firm on the inside. Transfer the potatoes now to the soup pot also.

Prepare seafood. Run cool water over the seafood separately until it has all fully thawed. De-shell and de-vein the shrimp if required and then set aside. Cut the haddock into 1 inch chunks and set aside.

In a skillet or non-stick frying pan over medium-low add 1 tablespoon of avocado oil and the shrimp. Cook the shrimp on each side for 2 minutes and no longer or shrimp will become tough; transfer shrimp to the soup pot. Next add the scallops and the haddock chunks to the skillet and cook the fish also for 2 minutes before carefully flipping and cooking on the other side for 2 more minutes before also transferring to the soup pot.

Add coconut milk and parsley. Stir in the coconut milk into the soup pot now slowly until fully combined. Last stir in the finely chopped parsley herbs.

Allow soup to simmer for 5 minutes. Allow the soup to simmer over low heat for at least 5 minutes for flavours to blend and fish to fully cook. Serve soup with a slice of lemon and some fresh sprigs of parsley. Enjoy.

Recipe shared by: J. Marshall

*Try our Vegetable Herb Broth recipe 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.

Return to the top of the Home page here.

Tomato, Olive and Herb Focaccia Bread

Tomato, Olive and Herb Focaccia Bread

 

A flavourful and easy-to-make flat bread commonly topped with herbs, tomatoes and olives that can serve as a great side to many meals as well as an appetizer.

Tomato, Olive and Herb Focaccia Bread

Ingredients
~Dough Ingredients~
3/4 cup warm water (about 110 degrees F)
1 Tbsp liquid honey
2 1/4 tsp dry active instant yeast (1 packet)
2 Tbsp extra-virgin olive oil
2 cups unbleached all-purpose flour (can sub 1/2 cup with whole wheat or spelt flour)
1 tsp sea salt
1/4 tsp garlic powder
1/8 tsp onion powder
1/4 tsp dried basil, crumbled
1/4 tsp dried oregano
~Topping Ingredients~
3 Tbsp extra-virgin olive oil
2 to 3 garlic cloves, minced
1 tsp dried basil, crumbled
1/2 tsp dried oregano
1/2 tsp rosemary leaves
1/5 tsp sea salt
black pepper to taste
1 tomato, thinly sliced
3 Tbsp black olives, sliced
3 Tbsp Parmesan cheese, grated
1/4 cup mozzarella cheese, grated

Instructions
Ensure the yeast is active. To ensure the yeast is working and active, warm 1 1/2 cups of water to 110 degrees Fahrenheit with help using a meat or candy thermometer.

Stir in 1 tablespoons of honey to give the yeast something to eat, and then stir in the yeast. Gently stir, cover and allow the ingredients to proof for 10 minutes; a foamy top should form up to an equal amount of the liquid. If no or very little foam appears than the yeast is not active. Now that the yeast has been proofed, stir in the olive oil.

Combine dry ingredients. In a large bowl combine the flour, sea salt, and seasonings together which include the garlic powder, basil, oregano and onion powder.

Add the yeast and knead the dough. Slowly add the active yeast and water mixture to the flour mixture, and knead for about 5 minutes. The dough will be slightly sticky.

Let the dough rise. Form the dough into a ball and lightly apply some olive oil to the outside of it. Put the dough in a bowl and cover with plastic wrap. Empty the oven and then turn the oven on to bake for just 1 minute only to warm it up then turn the oven off. Turn on the oven light to keep the oven mildly warm. Place the bowl with the dough in the warmed oven, and allow it to rise for about 1 hour, or until it has doubled in size.

Roll out risen dough. Once the dough has risen, punch it down to release the air bubbles. Roll out the dough on a lightly floured surface evenly into an oval or rectangular shape about 1 to 2 inches thick; depending on how thick or thin you like your focaccia bread.

Let the dough rise again. Grease a baking sheet with coconut oil and then transfer over the dough. Cover the dough again with plastic wrap and allow it to rise for about 30 minutes in a warm oven. The oven light should allow some warmth; otherwise oven can be turned on again for just 1 minute then turned off again to warm slightly. After the dough has risen, cover the top of the dough with fingertip depressions to create a dimpled texture.

Prepare toppings for bread. In a small bowl pour 3 tablespoons of olive oil. Mince the garlic cloves and add to the bowl of olive oil. Add the basil, oregano, rosemary, sea salt and black pepper to the olive oil and combine. Thinly slice a tomato, discarding the top and then set aside. Slice the olives if necessary and also set aside. Grate the parmesan and mozzarella cheese and set aside in a bowl.

Dress the dough with toppings. With a basting brush, rub the olive oil mixture across the top of the risen dimpled dough. Next evenly distribute the olives and the sliced tomatoes. Sprinkle the parmesan followed by the shredded mozzarella evenly over the dough.

Bake the dough. Bake the dough at 400 degrees F. for about 20 minutes or until golden brown. Remove from oven and allow to cool on a rack. Cut bread into pieces and serve. Enjoy.

Recipe shared by: J. Marshall

Visit our:

  • Article Archive – View our health reference articles on: how to maintain a well-balanced diet; the nutritional value of essential nutrients and what foods are nutrient-rich; beneficial foods that can help in the healing of chronic disease and illness.
  • Recipe Archive – View all of our delicious recipes.

HomeGo to top of the home page.

~Eat Well, Live Well, Be Well~

Pizza Spirals

Pizza Spirals

 

A traditional pizza crust is rolled out thin and the layered in sauce, toppings and cheese. It is then rolled into a long roll and sliced into portions and baked. A great recipe for potlucks and special occasions; pizza spirals can be made ahead of time and re-heated when needed.

Pizza Spirals

Ingredients                               Makes: Approx. 18-22 spirals
1 cup thick pizza sauce    *see recipe below
1 pizza dough    **see recipe below
6 queen olives, pitted and minced
2-3 medium garlic cloves, minced
1/2 green pepper, finely diced
3 pineapple round slices, de-cored and diced
2 cups fresh spinach, steamed and chopped fine
1 cup mozzarella cheese, grated

Instructions
Prepare pizza sauce and dough. Prepare the pizza sauce if necessary; a recipe link for pizza sauce can be found at the bottom of this recipe. Cook access moisture out of the sauce until a slight pasty texture forms. Prepare pizza dough if necessary; a recipe link for pizza dough can also be found at the bottom of this recipe.

Preheat oven and prepare muffin tins. Preheat the oven to 350 degrees F. Grease muffin tins liberally to accommodate at least 22 pizza spirals with coconut oil.

Steam spinach. Place a steaming basket in a large pot filled with 1/3 cup of water and then fill with 2 cups of clean fresh spinach leaves. Steam the spinach for 2-3 minutes or until the leaves are limp. When the spinach is cooked, turn off the heat and remove the basket to cool and air-dry.

Prepare other pizza toppings. Shred 1 cup of mozzarella cheese and then set aside in its own bowl. Remove the pits from 6 queen olives and the finely mince along with 2-3 medium garlic cloves, the set aside in a different bowl. Finely dice half of a green pepper and also add to the bowl with the olives and garlic; stir to combine toppings.

De-core three thinly sliced pineapple rounds and then dice the pineapple, then transfer to its own bowl, Finely chop the steamed spinach and also add to the bowl with the pineapple.

Cook out extra moisture from spinach and pineapple. In a medium-sized skillet over low heat, slowly cook out any extra moisture from the spinach and pineapple for 3 to 5 minutes. The spinach and pineapple should still have some moisture just not in access otherwise the dough may not evenly cook. Add the pineapple and spinach now to the bowl of olives, garlic and peppers and stir to combine.

Roll the dough into large rectangle. Use a rolling pin to roll the dough into a 1/4 to 1/2 inch thick rectangle, about 16 by 12 inches in size.

Layer the toppings. Begin by spreading about 1 cup of pizza sauce over the dough. Next, evenly distribute the bowl of mixed toppings then sprinkle with the shredded mozzarella cheese.

Roll the dough and portion. Begin rolling the longest side of the dough in a tight roll until you have one large roll. If the roll is too thick, gently pick up the roll and stretch it out. Slice the roll 1 1/4 inches thick (approx. 18-22 slices) and place in a greased muffin tin.

Bake. Bake for 15 to 18 minutes or until rolls are golden brown and cooked through the middle in a preheated oven. Allow pizza spirals to cool for a few minutes before removing from tins. Baked pizza spirals can be removed from the muffin tins by scooping out with a large spoon. Enjoy.

Recipe shared by: J. Marshall

*Try our Garlic and Herb Pizza Sauce here!
**Try our Garlic and Herb Pizza Dough 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.

Return to the top of the Home page here.

Creamy Scalloped Potatoes

 

Thinly sliced potatoes, onions and minced garlic are baked in a creamy yogurt seasoned sauce and topped with shredded cheddar cheese.

Creamy Scalloped Potatoes

Ingredients
6 to 8 potatoes, slice 1/8 inch thick
1 onion, thinly sliced
3 clove garlic, minced
3 Tbsp unsalted butter
2 1/2 Tbsp all-purpose flour
1/4 tsp dry mustard powder
1/4 tsp thyme powder
1/4 tsp paprika powder
1 tsp sea salt
black pepper to taste
2 cups milk
1 cup plain unsweetened yogurt
3/4 cup cheddar cheese, grated
fresh parsley, for garnish

Instructions
Preheat oven and grease casserole dish. Preheat oven to 375 degrees F. Grease a 2x10x10 inch casserole dish with butter.

Prepare ingredients. Scrub the potatoes clean and cut off any eyes or sore spots but don’t peel if possible. Slice the potatoes in 1/8 inch slices, then set aside. Finely slice the onion and chop, then set aside in its own bowl. Mince the garlic cloves and set aside. In a large bowl whisk together the milk and yogurt then set aside. In a small bowl combine the flour, mustard powder, thyme, paprika, sea salt and black pepper; then set aside. Grate the cheddar cheese and also put aside in its own bowl.

Sauté vegetables. In a large skillet or non-stick frying pan add 3 tablespoons of butter and melt down over medium-low heat. Add the sliced onions and sauté for 4 to 5 minutes or until soft and translucent.  Add the minced garlic and sauté for an additional 1 to 2 minutes until fragrant.

Make the yogurt cream sauce. In the same skillet now stir in the flour mixture until it is evenly combined and sauté for about 1 minute. Then pour in 1/4 cup of the milk mixture while stirring constantly until it is well combined and thickens, then add another 1/4 cup. Repeat adding 1/4 cup of the milk mixture until all is combined and thickened. Sprinkle in 1/3 of the shredded cheese and stir until melted. Avoid bringing the mixture to a boil, try to maintain a low simmer until all ingredients added and sauce is thickened then remove from heat.

Layer ingredients in casserole dish. In the prepared casserole dish layer half of the sliced potatoes then pour in half of the thickened cream sauce. Shake the dish gently to evenly distribute the sauce amongst the potatoes. Add half of the remaining shredded cheese evenly to the top of the potatoes.Then layer on the remaining potatoes and top with the remainder of the cream sauce. Again, gently shake the dish to ensure an even distribution. The cream sauce should be just slightly over the tops of the potatoes. Layer on the remaining cheddar cheese evenly over the top.

Bake. Cover the casserole with aluminum foil and bake for 30 to 35 minutes.  Then remove the foil and bake uncovered for 30 to 35 minutes, or until the sauce is bubbly and the potatoes are cooked through. Pierce the potatoes with a fork to test for tenderness. When potatoes are ready, remove from the oven and allow to cool for 10 minutes before serving. Enjoy.

Recipe shared by: J. Marshall

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.

Return to the top of the Home page here.

Applesauce Pancakes

Applesauce Pancakes

 

The applesauce and cinnamon added to these pancakes adds great flavour and smell amazing.

Applesauce Pancakes

Ingredients                         Makes: Approx. 15 medium pancakes
2 cups all-purpose flour
1 tbsp baking powder
2 tbsp fine ground raw sugar
1 tsp cinnamon powder
Pinch of sea salt
2 eggs, mixed
3/4 cup applesauce
1 1/4 cup milk ~or~ plain unsweetened almond milk
1 tsp vanilla extract
1 tbsp coconut oil
Maple syrup, for serving

Instructions
Combine dry ingredients. In a medium-sized bowl combine the flour, baking soda, sugar, cinnamon powder and sea salt; then set aside.

Combine wet ingredients. In a large bowl break the eggs, make sure there are no shells, then mix. When the eggs are mixed, stir in the applesauce, the milk or almond milk and the vanilla extract.

Combine the dry and wet ingredients. Whisk the combined flour mixture slowly into the milky-applesauce mixture until well mixed. If the pancake mixture is too thick, add a little more milk. If the mixture is to runny for personal taste, just add a little more flour to the batter.

Make the pancakes. In a large skillet or non-stick frying pan over medium heat add a half a teaspoon of coconut oil. Ladle 1/4 cup of pancake mixture into the pan for every single pancake. Three to four small pancakes should be able to be made at once in a large skillet. Turn the pancakes over when the bubbles form on the tops and then open up and the edges start to look firm (about 1-2 minutes). Cook for about 1 minute on the other side. Repeat with the rest of the mixture until all the pancakes are cooked. You can keep the pancakes warm in the oven on they lowest available temperature while you make the entire batch.

Stack the pancakes onto plates and serve immediately. Enjoy with maple syrup and fresh fruit.

Recipe shared by: J. Marshall

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.

Return to the top of the Home page here.

Mixed Peppers, Tomato and Feta Quiche

 

Quiche is an egg pie in a pastry shell. In this quiche eggs are mixed with onions, garlic, mixed peppers, tomato and feta cheese.

 

Mixed Peppers, Tomato and Feta Quiche

Ingredients
1 (9-inch) frozen pie shell
4 eggs, lightly beaten + 1 egg separated
3 tbsp unsweetened plain yogurt
1/4 cup milk
1/4 cup red onion, diced
2 garlic clove, minced
1/2 cup bell pepper, diced
1 jalapeño pepper, finely diced
1 tomato, diced
1/4 cup feta cheese, crumbled
sea salt and black peppers to taste

Instructions
Preheat oven and bake pie shell. Preheat oven to 400 degrees F (200 degrees C). Thaw the pie shell at room temperature for about 10 minutes. After 10 minutes, the shell should have thawed enough to be able to pierce the sides and bottom of it with a fork. Once the thawed shell has been pierced, place in the preheated oven and bake for 8 to 10 minutes or when the crust has risen and is starting to turn a light golden brown; then remove from oven and set aside to cool.

Prepare vegetables. Dice the red onion and the bell pepper then set aside in a bowl. Mince the garlic cloves and finely dice the jalapeño pepper and add to the diced vegetables. Dice a tomato and set aside in its own bowl.

Sauté vegetables. In a large skillet or non-stick frying pan, add a tablespoon of olive oil and the diced onions and bell pepper mixture. Sauté the vegetables over medium-low heat for 4-5 minutes or until the onions turn translucent. Add the minced garlic and jalapeño and cook for just 1 minute longer or until fragrant. Transfer the sautéed vegetables to a small bowl and set aside to cool.

Prepare eggs. In a large bowl break four eggs and remove any shells. With the fifth egg, separate the yolk from the whites, placing the yolk in the bowl with the other eggs and the whites aside in its own bowl. With a fork mix both set of eggs separately and then set aside.

Prepare pie crust. Pour the egg whites into the pie shell and rub unto sides and bottom to coat. Place the pie shell back into the oven for just 2 to 3 minutes to bake on the egg white coating then remove from oven. This will help to keep the pie crust crisp and prevent it from becoming soggy.

Prepare egg mixture. In a bowl, whisk together the yogurt and the milk until smooth. Then pour the yogurt / milk mixture into the mixed eggs. Stir in the cooled sautéed vegetables. Crumble the feta and also add to the mixture; then gently fold in the diced tomatoes. Pour the egg mixture into the prepared pie shell.

Bake. Place the pie shell on a baking sheet and bake in preheated oven for 40 to 50 minutes, or until top is golden brown and the filling is set. Remove from oven and allow the quiche to cool for about 10 minutes before serving. Enjoy.

Recipe shared by: J. Marshall

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.

Return to the top of the Home page here.