Kale Wraps (Dairy and Gluten Free)

I can't get enough if this food.  Kale is full of fibre, vitamin A, vitamin C, magnesium and folic acid.  It is an excellent source of lutein which is vital for good eye health as well as the antioxidant beta-carotene which is a cancer fighter.  These wraps were very simple and a delicious way to enjoy this wonderful vegetable.

Ingredients (serves 2-3)

• 6 large kale leaves
• 1/2 cup of my easy guacamole
• 1/2 thinly sliced sweet peppers
• 1/3 cup daiya cheese (optional)

Directions

1. Spread a layer guacamole onto the spine of a kale leaf. 
2. Add peppers and cheese on top of guacamole and roll.

Roasted Chicken and Potatoes (Dairy, Gluten and MSG Free)

One the best ways to eat chicken, in my opinion is roasted.  I love having the potatoes cook at the same time and adding a garden salad.  Yum.  This is a very simple recipe with excellent results.

Ingredients

• One large organic whole chicken if possible 
• 1 pound potatoes 
• 2 teaspoon extra virgin olive oil (divided)
• 1 chopped onion
• 2 cloves minced garlic.
• 1 teaspoon sea salt
• 1 teaspoon pepper
• 1 tablespoon dried rosemary or 1/4 cup fresh
• 1/2 tablespoon paprika

Directions

1. Preheat oven to 400F.
2. Scrub potatoes and cut into quarters.  Rinse and placed in a large bowl.  Add garlic and onion to the bowl.
3. Pour 1 teaspoon oil over potatoes and mix to coat.
4. Combine salt, pepper, rosemary and paprika.  Pour half of spices mixture over the potatoes, stirring to coat. Set aside.
5. Wash chicken and place in a large oven safe dish or roasting pan.
6. Coat chicken in remaining teaspoon of oil.  Using hands rub remaining spices over chicken.
7. Arrange prepared potatoes around the chicken.
8. Bake uncovered for 45 minutes on 400 F. After an hour turn oven down to 325 and cook for another hour or until chicken reaches internal temperature of 180F.  If chicken is getting to dark on the top, simply cover it with a lid.  
9. Let sit for 10 minutes before carving.  Save the juices for gravy or soup if possible.

Brewed Iced Tea (Naturally Sweetened)

I have to admit I am not one to order ice tea.  I don't care for how sweet it is and it generally has caffeine from black tea which my body doesn't handle well.  I love green tea but it seems so hot to drink it the way I normally like it.  So I got creative.  Feel free to use your own combinations.  I am going to experiment with herbal teas next

Ingredients

• 2 bags organic green tea
• 1 bag organic peppermint tea
• 5 basil leaves
• 3 drops liquid stevia
• 1 tablespoon honey
• lemon slices (optional)

Directions

1. Boil 1 litre of water.
2. In a large pitcher add tea bags, basil, stevia and honey.
3. Add boiled water to pitcher and let sit until it reaches room temperature.  Once at room temperature you can place it in your fridge.
4. Serve over ice with lemons if you prefer.

Easy Guacamole

A simple and delicious dip.  Guacamole is awesome with fresh vegetables, chips, crackers or as a condiment on a sandwich.

Ingredients

• 2 ripe avocados peeled and pitted
• 1/4 cup onion
• 1 clove garlic
• 1/2 lemon or a whole lime juiced
• 1/2 tomato
• 1/2 teaspoon sea salt
• 1/4 teaspoon cayenne pepper or to taste
• 1/4 cup fresh basil or cilantro (optional)

Directions

1. In a blender or food processor, combine all ingredients and whip until smooth or to desired texture.
2. Store in a sealed container in the fridge, however it may brown slightly if kept more than a few hours.

Rice Pudding (Dairy, Egg, Gluten and Refined Sugar Free)

I LOVE rice pudding.  Here is my version which we eat for breakfast, snack or dessert.  It turns out really nice and thick with the coconut cream and there is no need for an egg.  I enjoy it with some raisins and cinnamon but feel free to add your own fruits, nuts seeds or spices if you prefer.

Ingredients (serves 3-4)

• 1/2 cup coconut cream
• 1/2-3/4 cup water or coconut milk
• 1/2 cup rinsed brown or white rice
• 7-8 drops liquid stevia
• 1 1/2 teaspoon gluten free vanilla (or use vanilla stevia)
• 1/4 cup raisins (optional)
• 1 teaspoon cinnamon (optional)

Directions

• In a large pot add coconut cream, milk/water, raisins and rice.  Bring to a boil and cook on medium to low heat stirring frequently until rice is cooked; about 10 minutes.  
• Stir in stevia and vanilla.
• Serve warm or cold.

Coconut Curry Soup with Rice Noodles (Dairy and Gluten Free)

It may not be soup weather but this one I couldn't resist making.  I love curry and coconut mixed together and had some rice noodles on hand.  So make sure you let your spices cook dry for a few minutes before you add the liquid to bring out their flavours.  I didn't make this too spicy as  I was feeding it to the girls but do add more garam marsala and cayenne if you like some heat.
Enjoy, no matter the weather.


Ingredients (3-4 servings)

• 1/2 tablespoon olive oil
• 2 cloves garlic
• 1/2 teaspoon garam marsala
• 1 teaspoon curry powder
• 1/2 teaspoon coriander
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon ginger
• 1/4 teaspoon sea salt
• 1/4 cup tomato purée
• 1 chopped sweet bell pepper
• 1 carrot peeled and sliced
• 1/4 cup chopped fresh basil plus extra for garnish
• 1 1/2 cup coconut cream
• 2 1/4 cups water
• 1/3-1/2 (approximately 200 g)of a 1 pound bag of rice noodles

Directions

1. In a medium size pot heat oil.  Add garlic and spices and cook for 2-3 minutes until fragrant.
2. Add tomato purée, peppers and carrots.  Stir and cook for another minute.
3. Add basil, coconut cream and water.  Bring to a boil and cook for 5 minutes.
4. Add rice noodles and cook for another 5-7 minutes.
5. Pour into bowls and add extra basil for garnish.

Chocolate Sauce (Dairy, Gluten and Refined Sugar Free)

There is always a use for chocolate sauce...well in my opinion anyway.  I like to use this sauce for making chocolate milk, in homemade popsicles, and on desserts.  It will harden when cold as it has coconut oil in it.  If you want it for pouring, simply heat it up again.

Ingredients

• 1/4 cup coconut oil
• 1/2 cup cocoa
• 4 drops liquid stevia
• 1/3 -1/2 cup maple syrup or honey
• 1/2 cup unsweetened almond milk

Directions

1. In a saucepan heat oil until melted.  Add remaining ingredients and stir while heating for 1-2 minutes.  It does not need to boil.
2. Keep in a sealed container.

Zucchini Chips (Dairy, Gluten and Sugar Free)

A healthy alternative to regular potato chips.  I make these in the dehydrator however they can be made in the oven as well; see step #3.   I like the combination of the dill and onion powder but will be experimenting with other flavours as well.

Ingredients

• 3 zucchini's into thin slices
• 1/2 tablespoon olive oil
• 1/4 teaspoon sea salt
• 1/4 teaspoon onion powder
• 1 teaspoon dill

Directions

1. If using oven preheat to 425F and line a baking sheet with parchment paper.
2. In a large bowl combine all ingredients.  Using your hands or a utensil mix ingredients until zucchini slices are fully coated.
3. If using a dehydrator place in a single layer on sheets and dehydrate for 12 hours at 110F.  If using an oven  bake 13-15 minutes flip and then bake another 15 minutes watching carefully until thy have reached desired crispiness (is that even a word?)

Weekly Menu Plan #4 with Suggested Grocery Shopping List (Dairy, Gluten and Refined Sugar Free)

Here is another meal plan, with a suggested grocery list.  I am not sure if I covered all the ingredients so do double check.  My hope is that it can at least be used as a guide. 

Day #1

Breakfast: Spinach Avocado Smoothie and Raw Energy Cookies

Lunch: Hummus, raw vegetables and flax crackers

Dinner: BBQ chicken, rice salad and roasted cauliflower

Day #2

Breakfast: Nature's Path Cereal and fruit

Lunch:  Leftover Rice salad

Dinner:  Spinach and Basil Soup and garden salad

Day #3

Breakfast: Chia Pudding and fruit

Lunch: Leftover Spinach and Basil Soup and Cinnamon Buckwheat Biscuits

Dinner:  Chicken Stew and raw vegetables

Day #4

Breakfast: Cinnamon Buckwheat Biscuits and Stewed Rhubarb

Lunch: Leftover Chicken Stew and raw vegetables

Dinner:  Fish, quinoa and Bell Pepper and Dill Salad

Day #5

Breakfast: Spinach Smoothie and Raw Energy Cookies

Lunch: Flat Bread,  Hummus  and Bell Pepper and Dill Salad 

Dinner:  Chicken Marbella, brown rice and garden salad

Day #6

Breakfast: Omelette with mushrooms and peppers

Lunch: Granola Bars and Spinach Smoothie

Dinner:  Shepherd's Pie and garden salad

Day #7 

Breakfast: Granola Bars and fruit

Lunch: Leftover Shepherd's Pie

Dinner:  Spiced Spinach Feta and Rice

 I will assume you have the following items, but check in case you are running low:

• Gluten free flour combinations (ex. brown rice, sorghum, millet, buckwheat,  chickpea, coconut, almond, teff, tapioca starch and potato starch)
• Guar Gum or Xanthan Gum
• Gluten free baking Powder
• Baking Soda
• Natural Sweeteners (honey, stevia, maple syrup, coconut sugar)
• Oil/Spread (coconut, grapeseed, earth balance spread)
• dairy free milk
• apple cider vinegar
• gluten free extracts (vanilla, almond)
• cocoa powder
• an array of spices

Suggested Grocery List:

If you are planning on following this menu plan you will need:

• an orange 
• bananas
• strawberries (fresh or frozen)
• lemons
• rhubarb
• sweet bell peppers 
• celery 
• onions
• garlic
• spinach
• Belgian endive
• broccoli
• shallots
• tomatoes 
• avocados
• green beans
• tomatoes
• cauliflower
• mushrooms
• zucchini
• zucchini
• sweet potatoes
• potatoes
• basil
• dill
• vegetables eating raw
• favourite fruit as a side
• chia seeds
• chickpeas
• navy beans
• nutritional yeast
• shredded coconut
• rice
• quinoa
• chicken
• eggs
• favourite fish
• goat feta cheese
• cereal
• flax seeds (crackers)
• favourite seeds and nuts (for granola bars)

Brown Rice Salad with Orange Dressing (Dairy, Gluten and Sugar Free)

With the summer heat already here, I am always looking for salads to serve.  I wanted one that would be hearty and can be eaten as a meal.  I decided to work with some new flavours and loved how it turned out.  We ate it warm but it can also be eaten cold.  Yum!  I will definitely be making this again soon.

Ingredients (serves 4-6 side dishes)

• 2 1/2 cups cooked brown rice (1 1/4 cups uncooked rice)
• 1/2 tablespoon olive oil for frying
• 1 minced shallot
• 1 glove minced garlic
• 1 juice from an orange
• cut of pieces of orange that was juiced (optional)
• 2 tablespoon rice vinegar
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• 1 Belgian endive
• 1 head of broccoli, florets only
• 1/2 sweet red bell pepper, thinly sliced
• 1/4 cup sesame seeds (optional)

Directions

1. In a skillet heat oil and fry shallots and garlic for 2-3 minutes. 
2. In a large bowl combine shallots, garlic, juice, orange pieces, rice vinegar, oil, sea salt, endive, broccoli, peppers and sesame seeds.
3. Add brown rice to bowl and stir to fully combine.
4. Serve warm or cold.