Monthly Archives: November 2018

Pineapple Carrot Muffins

Pineapple Carrot Muffins

 

Pineapple adds a tropical flair to these flavourful and moist muffins. A delicious and nutritious snack that can be made in an hour!

Pineapple Carrot Muffins

Ingredients                                                                               Makes: 14 muffins
3/4 cup organic sugar ~or~ liquid honey
1/2 cup avocado oil ~or~ vegetable oil
2 eggs
1 tsp vanilla extract
1 1/2 cups all-purpose flour
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon powder
1/4 tsp sea salt
1 cup carrots, grated
1 cup pineapple, drained & finely diced

Instructions
Preheat oven and grease muffin trays. Preheat the oven to 375 degrees F. Grease two muffin trays with coconut butter or line with muffin wrappers.

Prepare carrots and pineapple. Peel carrots and shred in a food processor or grate by hand, then transfer to a medium-large bowl. Drain any liquid from your pineapple, then finely dice. Transfer you pineapple to a colander lined with fresh cheese cloth or a mesh basket and gently press out any access liquid in the pineapple; then transfer the pineapple to the bowl with the carrots.

Combine wet ingredients. In a large bowl, stir together the sugar and the vegetable oil until combined. In a small bowl crack a couple of eggs, make sure all shell fragments are removed, then mix well. Add mixed eggs to sugar and oil mixture and combine. Lastly, stir in vanilla extract.

Combine dry ingredients. In a different bowl combine the flour, baking powder, baking soda, cinnamon and sea salt.

Combine ingredients. Stir the flour mixture into the sugar mixture just until combined. Stir the shredded carrot and finely diced pineapple into the combined wet and dry ingredients just until mixed.

Fill muffin tin and bake. Spoon the carrot pineapple muffin mixture into the prepared muffin tin. Bake in a preheated 375F oven for 20 minutes or until done. Test for readiness with a toothpick or small knife, if it comes out clean it is ready. Cool in muffin tin for 5 minutes before moving to a wire rack to finish cooling. 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 recipes.

HomeGo to top of the page.

~Eat Well, Live Well, Be Well~

Potato Egg Salad

Potato Egg Salad

 

Traditional potato egg salad with diced red onion, celery, dill pickle and fresh parsley herb in a tangy creamy sauce.

 

 

Potato Egg Salad

Ingredients                                                    Makes: 8 servings
5 medium potatoes
3 eggs, hard-boiled
1/4 cup celery, diced
1/4 cup red onion, diced
1/4 cup pickles, diced
1/2 cup plain unsweetened yogurt
1 tsp honey, liquid
1 Tbsp prepared mustard
1 Tbsp apple cider vinegar
1/2 tsp sea salt, or to taste
1/8 tsp ground black pepper
1/4 cup fresh parsley, de-stemmed and chopped
pinch of paprika to garnish (optional)

Instructions
Prepare potatoes. Clean the potatoes and cut out any eyes and sore spots, avoid peeling if possible. Quarter the potatoes and add to a large sauce-pot with about five cups of water, or enough to cover the potatoes. Sprinkle 1/3 teaspoon of sea salt into the water, then bring the water to a boil. Once boiling, lower the heat to medium-high or a light rolling boil. Cook the potatoes for 10 to 15 minutes or until the potatoes are easily pierced with a pairing knife or fork. Drain the water from the potatoes and allow them to cool for 10 minutes until they can be handled.

When the potatoes have cooled, peel the skins (if desired) and cut into 1/2-inch cubed pieces. Transfer the warm potatoes to a large mixing bowl and sprinkle with the vinegar and stir. Allow the potatoes to cool while preparing other ingredients.

Prepare eggs. In a medium sauce-pot transfer the eggs and fill with enough lightly salted water to cover them by an 1/2-inch. Bring the water to a boil, them reduce the heat to a medium-high or a light rolling boil and cook the eggs for 12 minutes.

Prepare a cold-water bath for the eggs to cool immediately after boiling for easier and more successful peeling. Fill a large bowl with ice-cold water to transfer the hot eggs to.

Remove the eggs with a slotted spoon once they have cooked for 12 minutes, and transfer directly to the ice-cold water bath. Transfer all the eggs and allow them to cool for a few minutes before attempting to peel.

To peel the eggs, start by cracking the larger end of the egg where the air bubble should be. Once the top is cracked, gently roll the egg (starting at the top) with just enough pressure to crack the shell all over. In the bowl of water or under running water peel the egg for best results. Rinse the peeled eggs and then chop the peeled hard-boiled eggs into 1/2 inch pieces then transfer to the bowl of potatoes.

Prepare vegetables. Clean a couple of celery stalk and dice a 1/4 cup full. Finely dice 1/4 cup of red onion, 1/4 cup of dill pickles and 1/4 cup of de-stemmed parsley leaf; then transfer prepared vegetables to the bowl with the potatoes and egg.

Prepare creamy yogurt sauce. In a small-medium sized bowl combine the yogurt, liquid honey, mustard, vinegar, sea salt and black pepper. Taste test the mixture and adjust seasonings to suit taste.

Combine ingredients. With a large spoon combine the vegetable and egg ingredients just until mixed. Add the creamy yogurt sauce and combine again just until the ingredients are mixed, folding the vegetables into the sauce. Sprinkle the top with paprika if desired for appearance.

Chill before serving. Chill for at least 1 hour or overnight before serving.

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 recipes.

HomeGo to top of the page.

~Eat Well, Live Well, Be Well~

Lemon Garlic Chicken

Lemon Garlic Chicken

These tender chicken breasts are marinated in lemon juice and freshly crushed garlic overnight before being drizzled with honey and cooked to juicy mouth-watering perfection. Serves well with any mediterranean-style dish.

Lemon Garlic Chicken

Ingredients                                                     Makes: 4 servings
4 skinless, fresh boneless chicken breasts
1/2 cup extra-virgin olive oil
1/3 cup lemon juice
4 garlic cloves, crushed
1/2 tsp sea salt
1/2 tsp black pepper
1/2 tsp paprika
2 Tbsp honey, liquid

Instructions
Marinate chicken. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, pepper, and paprika. Cut a few slits in each chicken breast to allow the marinade to penetrate. Place chicken in a large fitting container with a lid or in a ziplock bag. Pour the marinade over the chicken and gently work it to cover all of the chicken. Cover with a lid or seal the bag and refrigerate the chicken overnight.

Cook the chicken. Warm a large frying pan over medium-high heat (6 on the electric stove), then add the chicken breasts and drizzle with the honey. Cook the chicken breasts for about 1 to 1-1/2 minutes on both sides or until the chicken has turned white on both sides, but still pink in the center. Reduce the heat immediately to low (2 on electric stove) and cover the chicken with a lid and allow to slow cook on low-heat for about 8 to 10 minutes. The heat in the pan and chicken should fully cook the chicken through. Low heat will keep the chicken tender and juicy instead of tough and dry caused by over-cooking on high heat.

After allowing the chicken to slow cook, the chicken should be fully cooked through with no pink inside. Increase the heat again to medium-high and sear (without burning) the chicken breasts on both sides for just 1 minute. The marinade should now be thick and sticky on the chicken breasts. Serve immediately 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 recipes.

HomeGo to top of the page.

~Eat Well, Live Well, Be Well~

Traditional Greek Salad

Traditional Greek SaladGreek salad made with no romaine lettuce, just plenty of chunky vegetables marinated in a lemon garlic dressing and crumbled feta. I used my spiralizer on the cucumber, how you choose to cut your vegetables is up to you.

Traditional Greek Salad

Ingredients                                                               Makes: 4 servings
1 seedless cucumber, cut into 1/2-inch pieces, spiralized or as you like
12 cherry tomatoes, halved
1/2 bell pepper, cut into strips or julienne into 1 1/2-inch lengths
15 kalamata olives, pitted & sliced round
3 Tbsp red onion, thinly sliced
1 garlic clove, minced
1 1/2 oz feta, crumbled
1 fresh lemon ~or~ 3 Tbsp lemon juice
1 1/2 Tbsp extra virgin olive oil
3/4 tsp oregano leaves
pinch sea salt and freshly ground black pepper, to suit taste

Instructions
Prepare the cucumber. Clean a fresh and firm cucumber, leaving on the peel as long as the cucumber is not waxed, otherwise you can remove the wax with a vinegar solution or you can choose to peel the cucumber.

To spiralize the cucumber, use the large noodle blade on the spiralizer. Then cut the cucumber noodles into smaller pieces (5 to 6 inches) to make it easier to eat. If you do not have a spiralizer, the cucumber can be cut julienne style, diced or as you like. Transfer the cucumber to a large bowl.

Prepare other vegetables. Cut the cherry tomatoes in half. Remove the pits (if required) from the olives and slice round. Cut the bell pepper into thin strips at 1 1/2-inch lengths. Thinly slice the red onion and mince the garlic clove. Transfer all the prepared vegetables to a large bowl with the cucumber.

Add the dressing. Squeeze the lemon over the vegetables and then drizzle with the olive oil. Sprinkle the salad with the oregano and add a pinch of black pepper. Crumble the feta over the salad and then gently toss to coat all the vegetables evenly with the dressing. Taste test before adding any salt (sometimes feta can be salty enough). Serve immediately and enjoy! Salad does keep well in the refrigerator for a couple of days.

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 recipes.

HomeGo to top of the page.

~Eat Well, Live Well, Be Well~