Cauliflower Fried Rice

Don’t you ever have those times when you just want to dive into a huge bowl of carbs?

You know, a bowl of pasta or just eat 3 extra servings of rice and not give a damn! Well, this cauliflower fried rice feels like you’re diving into a huge bowl of carbs, minus the guilt!

This is the perfect veggie filled dish – EVER!

I’m a little obsessed with this recipe for a few reasons:
1. It’s incredibly easy to make
2. I feel like I’m actually eating Chinese fried rice
3. It’s loaded with veggies 
4. You can eat a lot of it (because it’s veggies) and feel amazing!

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I’ve been getting my Organics Live delivery box every week, which is amaze balls by the way! Every week I get organic produce delivered straight to my door and often times, there’s cauliflower. I’ve been trying to come up with creative ways to use it, cause let’s face it, steamed cauliflower is freakin’ boring! 

You can click here to get your own Organics Live delivery every week (if you are in the local GTA area). Trust me, it’s worth it!

I made cauliflower tater tots the other night (will share the recipe soon) and this amazing fried rice. Oh! and my Creamy Cauliflower Soup is a serious favourite. Click here for that recipe. 

It’s safe to say that I am becoming a cauliflower master! And it’s becoming a veggie that I adore more and more, which is a good thing since Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It also contains biotin, which helps to strengthen hair (and been known to help with hair growth!). 

Cauliflower is also an incredible detoxification veggie. Certain compounds found in cauliflower, such as sulforaphane, glucobrassicin, glucoraphanin, and gluconasturtiian, are very useful for helping the body to detox due to how they support liver function.

And as a HUGE bonus, if you support the health of your liver, you in turn support the health of your skin, keeping the wrinkles at bay and that youthful radiant glow. 

So let’s get to this delicious, nutrient dense, detox friendly, skin loving recipe. 

Enjoy!

Cauliflower Fried Rice
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 large head cauliflower
  2. 2 large eggs, beaten
  3. 1 tablespoon minced ginger
  4. 3 cloves garlic, minced
  5. 2 medium carrots, diced
  6. 1/2 cup peas, fresh or frozen
  7. Half a onion, chopped
  8. 4 green onions, thinly sliced
  9. 1/4 cup cashews, optional
  10. 3 tablespoons coconut aminos/marinade (or tamari)
  11. 1 tsp chilli flakes
  12. Sea salt and pepper
  13. Coconut oil, for sautéing
Instructions
  1. Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces.
  2. Heat a large skillet over medium heat and drizzle in coconut oil. Add onion and carrots and saute until tender, about 2 minutes. Add in ginger and garlic and stir together.
  3. Slide veggie mixture to one side of the skillet and add in the beaten eggs, scrambling until cooked through and then incorporate with the veggies.
  4. Stir in cauliflower "rice" and peas and mix everything together well. Add in coconut aminos. Cook for 6 to 8 minutes, until cauliflower is soft and tender. Add in chilli flakes, sea salt and pepper.
  5. Top with green onions and cashews and serve and enjoy!
Holistic Wellness https://holisticwellness.ca/
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Garlic Chili Shrimp with Pesto Zoodles

I love a quick and healthy meal. And by quick, I mean a meal you can whip up in 10 minutes! 

This was my lunch the other day. Busy with client calls and lots of writing, I quickly got into the kitchen, perused through the fridge and my eyes landed on the pesto, the zucchini and the bag of shrimp I was defrosting.

I think it can be easy to over complicate food. 

I remember back in my 9-5 work days I would bring in my own lunch to work and everyone would always be peering over my shoulder talking about my ‘gourmet’ lunch. 

Umm… gourmet? Not really. I would just whip together leftovers, like roasted veggies and grilled chicken and apparently it looked gourmet. 

Well, considering that most people in the office were eating fast food and well… crap; my meals looked pretty fancy. They also looked vibrant! You know, real food, real colours and not beige nutrient-less junk. 

Anyhow, you can image some of the ‘health’ conversations that would get stirred up at the office. 

I mean, I was eating real food people. Ain’t nothing wrong with that!

Anyhow, I digress…

Let’s get to this incredibly tasty 10 minute meal. The smell of fresh parsley mixed with garlic and chili is so good. You’re gonna want to eat the shrimp right outta the pan (I sure did!).

Best part is, this meal is incredible for balancing out your blood sugar levels. Ain’t no insulin spikes happening here! You’ve got a bowl full of veggies (zucchini), protein from shrimp and healthy fats. No starchy carbs, just real, simple whole foods. This meal will keep your mood stable and support your energy levels. 

Also, shrimp (make sure to get wild caught) is loaded with selenium, which is an important mineral for supporting the thyroid. 

Ok, let’s get cooking…

So first, you’re gonna need to start with some spiralized zucchini noodles. This is the spiralizer I have here.  If you don’t have a spiralizer, don’t fret! You can simply use a vegetable grater and grate thin slices of zucchini or use a knife to slice it into thin strips, your call.

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If you are using a store bought pesto, make sure it’s organic or at least contains only natural ingredients. If you prefer to make your own, try my detox pesto recipe here. If you’re making it from scratch, now’s the time to whip it up before you get cooking. 

Once you’re pesto is ready to go, chop up 2 garlic cloves, a small bunch of fresh parsley (roughly 2-3 tbsp) and measure out 1 teaspoon of chili flakes. Prepare your shrimp by peeling them and leaving them aside. I used one whole bag (roughly 30 shrimp).

Heat olive oil or grass fed butter in a cast iron pan and once hot, add in shrimp, garlic, chili flake, parsley and fresh cracked black pepper. Cook for 2-3 minutes on each side until shrimp turn nice and pink. 

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Once shrimp are cooked, remove from the pan and set aside into a bowl.

To the same pan, add in zucchini noodles and pesto and cook on medium-low heat until cooked through, roughly 6-7 minutes. The time it takes to cook your noodles all depends on your preference. You might like them on the softer side or slightly harder and on the raw-er side with a bit of bite. Your call. Cook them to your desired preference. 

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Once cooked, add zoodles to a bowl, top with shrimp and sprinkle fresh parley on top. 

DONE and DONE!

This meal is finger-lickin’ good, healthy and a huge time saver when you feel strapped to get something quick and nutritious on the table. 

As much as a delicious bowl of pasta can be, I really don’t miss it. The zucchini noodles are really filling and satisfying and you can top them with you favourite sauce. 

Hope you enjoy this recipe as much as I do!

Garlic Chili Shrimp with Pesto Zoodles
Serves 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 2 large zucchini's, spiralized
  2. 1 large bag frozen shrimp, defrosted (I used wild caught)
  3. 3 tbsp pesto
  4. 2 garlic cloves, chopped
  5. 1 tsp chili flake (or more if you like it hot)
  6. 2 tbsp fresh parsley, roughly chopped
  7. Black pepper
  8. Olive oil, for sautéing
Instructions
  1. Spiralize zucchini's and set aside (I used the 1/4 inch blade for a thicker noodle).
  2. Prepare pesto and set aside (make your own or use store bought).
  3. Defrost shrimp and remove shells.
  4. Heat a cast iron skillet over medium heat. Add olive oil. Once hot, add in shrimp, garlic, chili flake parsley and black pepper.
  5. Cook for 2-3 minutes on each side until cooked through and nicely pink. Remove from the skillet and place in a bowl.
  6. To the same skillet, add in zucchini noodles and pesto. Cook for roughly 5-7 minutes until desired texture is reached.
  7. Add noodles to a bowl and top with shrimp and fresh parsley.
  8. Eat and enjoy!
Holistic Wellness https://holisticwellness.ca/
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The Best Ever Red Lentil Dhal

Curry.

I love it. The smell, the taste, the health benefits. 

Even as a little girl I was always so drawn to many different cultural foods. I wanted to try everything! I remember in grade 2 this boy in my class brought sushi and seaweed to school and I ate up every last bite while the other kids made funny faces and spat it out. 

Crunchy crickets however… I haven’t been able to get over that. I just can’t do it. I can eat them when they are ground and covered in chocolate, but actually mini crunchy tiny crickets. UGH! Can’t do it. 

Anyways, I don’t want to spoil your appetite before we move forward to my incredible Red Lentil Dhal. It is such an amazing fall meal and because it makes a large pot, you can enjoy leftovers for the whole week! Or freeze it and enjoy leftovers for months. 

I love a good leftover meal. I actually call my boyfriend the leftover chef because he’s so great at grabbing a bunch of random leftover ingredients out of the fridge and whipping up an amazing meal. 

It’s nice having two cooks in the house. We take turns normally. I’m on dinner duty while he does breakfast duty then we fend for ourselves for lunch. It works out really well actually. He normally gets up before me and prepares eggs, pancakes or works his magic with the leftovers. 

Being that he works later and I’m at home, I cook dinner so it’s nice and warm when he walks through the door and he doesn’t have to worry about cooking at the end of his day. When he walked in the door the other night his first words were, “Mmm, I smell curry!” 

Oh! and as a random side note, I often have lots of people ask me if I take my own food photos. Yes I do! I love photography and love snapping photos of food (especially baked goods!) and the funny thing is, I often have a hard time taking a photo of my entrees because I make them at night and the lighting sucks! For the Red Lentil Dhal however, I snapped this photo while eating it for lunch the next day, i.e. good lighting!

So onto this delicious recipe. As a Qualitarian, I enjoy a variety of proteins in my diet. Often times people think I’m vegan or paleo, and truth is, I’m both! Bottom line is to enjoy and eat quality food, regardless if it’s plant based or not. 

The Best Ever Red Lentil Dhal
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
  1. 2 tablespoons coconut oil or ghee
  2. 1 medium onion, chopped
  3. 3 large garlic cloves, minced
  4. 2 tablespoons freshly grated ginger
  5. 2-3 large carrots, peeled and finely diced
  6. 2 teaspoons curry powder (or more to taste, based on preference)
  7. 1 teaspoon ground cumin
  8. 1/2 teaspoon ground turmeric
  9. 1 1/2 cups dried red lentils, rinsed and picked through
  10. 1 (14-oz) can light coconut milk
  11. 2 cups low-sodium vegetable broth
  12. 1/2 teaspoon sea salt + fresh cracked pepper
  13. 1 (5-oz) package baby spinach
  14. Cilantro and green onion for garnish (optional)
Instructions
  1. Heat a large pot over medium heat and add in oil. Add in chopped onion, garlic, and a pinch of salt. Stir to combine. Saute over medium heat for 4-5 minutes, stirring occasionally, until onions have softened.
  2. Stir in the ginger and carrots, and continue sauteing for 3-4 more minutes.
  3. Add in the curry powder, cumin, and turmeric. Stir well. Cook for a minute, until fragrant.
  4. Stir in entire can of coconut milk, red lentils, broth, and salt. Bring to a simmer and reduce heat to medium-low. Cook, covered with the lid ajar, for roughly 15-20 minutes, or until the lentils and carrots are tender. Stir occasionally to prevent the lentils from sticking to the bottom. Add a touch more broth if you prefer a thinner consistency.
  5. Once lentils are cooked, turn off the heat and stir in the spinach. Combine it into the dhal well as the heat will help to wilt it.
  6. Serve over basmati rice or quinoa and garnish with cilantro and green onion.
Notes
  1. *This dhal will keep for up to a week in the fridge or 4-5 weeks frozen and enjoyed throughout the winter.
Holistic Wellness https://holisticwellness.ca/
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Spinach and Lentil Soup – a Delicious Meatless Meal

Lentil soup… a perfectly hearty, healthy and flavourful meal you can whip up for your family in no time.
 
I’m gonna say that this is probably THE BEST lentil soup I’ve ever made! It’s perfect for a chilly winter day and if you’ve got yourself a thermos, this is great heated up and enjoyed for lunch the following day at work. Nothing beats leftovers that you can reheat quickly and is healthy at the same time. 
 
Lentils are full of soluble and insoluble fiber, both which help keep you regular, assist in balancing blood sugar and lowering cholesterol.
 
Lentils are also full of B vitamins and protein, which are both energizing and fuelling for the body.
 
These little green gems will help fill you up, not fill you out!
 
Enjoy making this recipe and share with me how much you love it! 🙂
 
P.S. If you’re looking for more delicious and easy recipes, come join me inside my Healthy Hormones Recipe Club! Are you confused with all the information out there about how to balance your hormones, lose weight + support your immunity? Can’t keep up with all the different diets; Paleo, Keto, Intermittent Fasting, or which one is even right for you Get a monthly meal plan + shopping list + recipes that will help you to support your body, balance your hormones, detoxify and shed some inches in the process! Each month has a different theme (CLICK HERE to read what I’ll be sharing over the next few months!) This Recipe Club is available for a super affordable price, so you can easily say YES to putting yourself first, without breaking the bank. Delicious food & zero deprivation, I promise!
 
Spinach and Lentil Soup
Serves 4
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Ingredients
  1. 1 tablespoon olive oil
  2. 1 medium celery stalk, diced
  3. 1 medium carrot, peeled and diced
  4. 1/2 medium yellow onion, diced
  5. 3 medium garlic cloves, minced
  6. Sea salt
  7. Freshly ground black pepper
  8. 1 quart low-sodium vegetable broth
  9. 1 (15-ounce) can diced tomatoes with their juices
  10. 1 1/4 cups green lentils (any colour will do except red), rinsed
  11. 1 bay leaf
  12. 1/4 teaspoon finely chopped fresh thyme leaves
  13. 1/2 tsp dried oregano
  14. 1 teaspoon red wine vinegar or sherry vinegar
  15. 1 large bunch spinach leaves
Instructions
  1. Heat the oil in a large saucepan over medium heat. Add the celery, carrot, and onion and cook, stirring occasionally, until the vegetables have softened, about 10 minutes.
  2. Stir in the garlic and cook until fragrant, about 1 minute.
  3. Season with several generous pinches of salt and pepper.
  4. Add the broth, tomatoes with their juices, lentils, bay leaf, thyme and oregano, stir to combine. Cover and bring to a simmer, about 15 minutes.
  5. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 minutes more.
  6. Taste and season with more salt or pepper as needed, then stir in the vinegar.
  7. Add the spinach and stir until wilted. If you prefer a creamier texture, purée half of the soup in a blender or with a hand blender. ENJOY!!
Holistic Wellness https://holisticwellness.ca/

 

Health & Abundance,
Samantha 🙂

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Slow Cooker Whole Roasted Chicken

I have never met anyone that didn’t looove their slow cooker. 

This kitchen appliance is an absolute must if you are constantly strapped for time, get home late from work or new to cooking. 

It’s pretty much a no fail approach to cooking. You can throw all your ingredients into the slow cooker, give it a mix, set the timer and leave it to do it’s job! From breakfast to dinner, your slow cooker (or better known as a crockpot) has got you covered. The other day I made a delicious crustless pumpkin pie for breakfast. You can get the RECIPE HERE. It was great waking up to an already done for you breakfast. Plus, the house smelled amazing. 

The number one complaint I always here from my clients is that they just don’t have time to cook. I can’t expect my clients to cook a fresh and healthy dinner every night of the week, but of course, I do want them to do majority of their own cooking and eat healthy regardless of time constraints. That’s where the slow cooker comes in. 

Enter this delicious and healthy whole roasted chicken. I threw all the ingredients into my crockpot and left it for 8 hours. Out came a juicy and delicious chicken. The meat was falling off the bone. My clients love this recipe and it has saved them A LOT of time during the week with busy schedules. Coming home from work to a healthy, done for you dinner is a great way to end your day! 

Don’t have time to cook healthy? No excuses! Get yourself a crockpot and make this recipe. 

Slow Cooker Whole Roasted Chicken
Serves 4
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Prep Time
10 min
Cook Time
8 hr
Prep Time
10 min
Cook Time
8 hr
Ingredients
  1. 1- 4-6lb whole chicken
  2. 2 1/2 cups chicken or vegetable broth
  3. 1 lemon, cut in half
  4. 1 large bunch fresh thyme
  5. 1 large carrot, roughly chopped
  6. 1 celery stalk, roughly chopped
  7. 1 onion, chopped into 4 parts
  8. 3 garlic cloves, crushed, left whole and skin on
  9. 2 tbsp olive oil
  10. 2-3 tbsp dried Italian herbs or mixture of your favourite dried herbs. Oregano, thyme, rosemary, parsley, savoury all work well.
  11. Sea salt and pepper, be generous with the salt
Instructions
  1. Prepare chicken. Remove giblets and neck or ask your butcher to do this for you.
  2. Place the lemon, fresh thyme and 1/4 of the onion inside the cavity of the chicken.
  3. Next, add sea salt, pepper, dried herbs and olive oil onto chicken. Rub this all over the chicken. Spread this generously all over. If you feel you need to add more herbs or olive oil, do so. this depends on the size of your chicken. The ingredient amounts above work well for 4-6lbs.
  4. Into your crockpot add chopped carrots, celery, garlic and leftover onion.
  5. Place the chicken breast side up into the crock pot and add in chicken stock.
  6. Turn your crockpot onto the low setting for 8 hours.
  7. Set it and leave it!
  8. After 8 hours, let your chicken sit for at least 15-20 minutes before carving.
  9. Serve with a side of roasted veggies or salad.
Notes
  1. If you prefer to have a crisper chicken, remove the chicken from the crockpot after it's cooked and place it into a roasting pan. Put it in the oven at 425, and cook for 5-10 minutes, or until desired crispness is reached.
Holistic Wellness https://holisticwellness.ca/
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Sweet Potato Mac n’Cheese

I don’t think I’ve met anyone that doesn’t like mac n’cheese. Who doesn’t love a bowl of macaroni covered in creamy gooey cheesy goodness?

If you’re dairy and gluten intolerant, I’m sure you’re cursing me at this moment as you’d love to dive into a bowl of mac n’cheese, but your tummy wouldn’t be so pleased with you! I know the feeling. I avoid gluten and dairy 90% of the time, but there are definitely some treats and slip ups here and there. 

Enter Sweet Potato Mac n’Cheese. No gluten or dairy here! Creamy and gooey and almost cheesy like, this recipe is sure to please. Of course, if you can handle diary (always buy the best quality!), then you can feel free to sprinkle some on top. Some parmesano reggiano would be nice 😉 

My boyfriend loves mac n’cheese and every so often we try to whip up a health conscious version to indulge in. This one really does the trick! 

You can also try my Butternut Squash Mac n’Cheese recipe, or my Gluten Free Mac n’Cheese, which contains dairy and has been a fan favourite so far 😉 I think it’s the cheesy crust that wins everyone over!

In the meantime, you can ditch the dairy and still enjoy a creamy bowl of mac n’ cheese. This recipe will surely win you over. The sweet potato (which is loaded with potassium, magnesium and vitamin C) lends the perfect creaminess to this recipe and replaces the dairy.

Enjoy!

Sweet Potato Mac n'Cheese
Serves 4
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 1 pound elbow macaroni (I buy GoGo Quinoa brand)
  2. 3 tablespoons olive oil
  3. 1/3 cup Bobs Red Mill gluten free all-purpose flour
  4. 1 1/3 cup mashed cooked peeled sweet potato, (about 1 medium sweet potato)
  5. 3 ½ cups unsweetened almond milk
  6. 2 teaspoons sea salt
  7. Fresh black pepper
  8. 2 cloves garlic, minced
  9. 1 teaspoon Dijon mustard
  10. 1 teaspoon coconut aminos
  11. 1 teaspoon lime juice (optional)
  12. 2 to 3 teaspoons chopped fresh rosemary
Instructions
  1. To cook sweet potato: Peel and cut sweet potato into 2 inch chunks. Add to a pot, cover with water and bring to a broil. Turn heat to medium-low and cook until sweet potato becomes soft. Approximately 15 minutes. Mash and set aside 1 1/3 cup.
  2. Bring a large pot of heavily salted water to a boil. Add macaroni and cook according to package directions. Drain and return to pot.
  3. Meanwhile, in a large saucepan, make a 'paste' by whisking the olive oil and flour over medium heat for 3 to 5 minutes. It will become clumpy.
  4. Add mashed sweet potato, almond milk, salt, pepper, garlic, mustard, coconut aminos, and lime juice to the saucepan and bring to a slight boil, whisking frequently. Reduce heat to low and let simmer until the sauce thickens, 3-5 minutes.
  5. Whisk until smooth. Some sweet potato chunks may remain. This is fine.
  6. Add rosemary and combine.
  7. Add cooked pasta to the large saucepan and mix well until all ingredients are combined.
  8. Adjust seasonings to taste.
Adapted from From Chef Chloe
Adapted from From Chef Chloe
Holistic Wellness https://holisticwellness.ca/
 Happy Cooking!

Samantha xo

 

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Apple, Walnut and Sausage Stuffing

It’s true…

This is the first time I’ve ever made stuffing. I’ve never attempted it as my mother’s stuffing is so damn good and I wouldn’t want to compete with it.

But, I hosted a belated Thanksgiving at my place with my man last weekend and we created a deliciously epic stuffing. I was quite impressed with my skills, and based on the silence of our guests chewing away (and the little leftovers we had), it’s fair to say that everyone enjoyed it!

So, it was a stuffing success! 

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I’m excited to share the recipe with you and hope you enjoy it as much as we did!

I decided to make a stove top stuffing as it takes longer for the turkey to cook and can potentially dry it out a little when cooked inside. I kept hearing mixed reviews on this! Some like it stuffed in the turkey, others prefer separate. How do you make your stuffing? 

I thought about going gluten free on this one, but decided to use an organic french loaf fresh from the bakery. To me, it made sense to go full out and stick to a simple and basic recipe as much as possible. So, it’s not gluten free. But I did use all organic ingredients and a local grass fed sausage. 

You can make this recipe vegan by taking out the sausage and using vegetable broth in place of chicken broth. 

So here’s how I did it…

Apple, Walnut & Sausage Stuffing
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Ingredients
  1. 1 large french loaf with crust on (sliced, then added to food processor to make into 1inch crumbs). You should have approximately 8-10 cups of bread.
  2. Half a stick of butter
  3. 1 large onion, chopped
  4. 4 celery stalks, chopped
  5. 1 cup walnuts, roughly chopped
  6. 1 apple, roughly chopped into 1 inch pieces
  7. 1 1/2 cups cured summer sausage, chopped into 1 inch pieces (optional)
  8. 3 tbsp fresh sage, chopped
  9. 2 tbsp fresh thyme leaves, stems removed
  10. sea salt and pepper
  11. 1 1/2 cups low sodium chicken stock
Instructions
  1. Heat oven to 375F and grease a 9x13 pan with 2 tablespoons of butter.
  2. In a large pot, melt the remaining butter over medium-low heat. Once it's melted, add the onion and celery, stirring occasionally, 3-5 minutes.
  3. Once vegetables have softened, add in apple, walnuts and sausage, stirring for 2-3 minutes.
  4. Add the breadcrumbs, fresh herbs, sea salt and pepper.
  5. Mix until the bread is well incorporated and slightly softened. The bread will be slightly wet but not soggy.
  6. Stir in 1 cup of chicken stock and stir. If the stuffing looks too dry, add in remaining 1/2 cup of stock. (I used all the stock - 1 and 1/2 cups).
  7. Adjust seasonings if necessary and stir once more.
  8. Transfer the stuffing to the prepare pan and bake for 40 minutes, or until top is nice and golden.
  9. Cool, cover with foil and let sit out on the counter.
  10. Once completed cooled off, transfer stuffing to the fridge.
  11. You can leave this in the fridge overnight and cook the next day in the oven at 375 for 15-20 minutes to heat, or I prepared mine in the morning, and just before my guests arrived, I popped it into the oven to heat up. 15-20 minutes should do the trick.
Holistic Wellness https://holisticwellness.ca/
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Modern Day Shepard’s Pie – Turkey and Cauliflower Mash

Nothing beats a warming and comforting meal like Shepard’s Pie. My mom makes a delicious Shepard’s pie and I remember having leftover for days. It’s one of my fathers favourite meals that my mom makes 🙂

I like baking casseroles mainly because of the leftover factor. Reheating a delicious meal for lunch the next day served up with a side salad gets a thumbs up in my books! Casseroles are great if you have kids or a large family, as they can easily be frozen and heated up during a late or busy weeknight.

This recipe is more of a “modern-day” Shepard’s pie. It still contains delicious and flavourful ground meat, but I’ve opted for a cauliflower mash instead of potatoes. Trust me, if you’re a potato lover, you wouldn’t even know the difference.

Cauliflower contains a powerful compound called sulforaphane. This a sulfur compound that has been shown to kill cancer stem cells, thereby slowing tumor growth. How amazing is that?! Sulforaphane can also improve blood pressure and support the detoxification process of the liver and kidneys. Bonus!

So let’s get to this cancer-protective recipe and get our cook on!

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Turkey & Cauliflower Shepard’s Pie
Serves 6-8

Ingredients:

1 large head cauliflower
1 ¼ cups low-sodium chicken or vegetable broth
1 ½ lbs ground turkey
1 red onion, diced
1 garlic cloves, minced
½ green pepper, diced
½ red pepper, diced
1 tsp cumin
2 tsp dried oregano
1 tsp chili flakes
1 tsp smoked hot paprika
1 400ml can diced tomatoes
2 tsp balsamic vinegar

Directions:

  1. Preheat oven to 400. Cut cauliflower into small florets. Spread onto a baking sheet with parchment paper. Drizzle with olive oil and season with sea salt and pepper. Roast for 30 minutes until soft. Add to food processor with ¼ cup broth and combine until mashed. Set aside.
  2. In a large skillet, cook turkey over medium-high heat. Break up with a wooden spoon and cook until no longer pink, approximately 8-10 minutes. Transfer to a bowl and set aside.
  3. In the same skillet, add onions, garlic and peppers. Cook for 3 minutes stirring frequently. Add in spices/herbs and cook for 1 minute. Add in turkey, with remaining 1-cup stock, tomatoes and vinegar. Cook for 5-6 minutes until thickened slightly. Transfer to a baking dish and smooth out with a spatula.
  4. Spoon cauliflower mixture puree over turkey. Gently smooth out. Cover with foil and bake in the oven for 20-25 minutes. Remove foil and bake for an additional 5-10 minutes, until top is slightly golden.

 

* If you’d like to freeze this dish to serve at a later time in the week, allow turkey mixture to cool in pan before adding to baking dish. Once cooled, add to dish with cauliflower mash, cover with plastic wrap/foil and freeze. When ready to bake, preheat oven to 400 and bake for 45 minutes covered. Removed foil and bake an additional 15 minutes until golden brown and cooked through.

 

Serve this with a simple side salad and you have yourself an amazing, nutrient dense meal that is oh-so-satisfying!

 

Happy Cooking!

P.S. Looking for more great healthy recipes to cook up!? I’ve got you covered! Check out The Qualitarian Life Cookbook that is full of 40+ gluten free recipes that are incredibly delicious and super healthy! Get your copy HERE!

To Your Health & Abundance,
Samantha xo

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Crispy Chicken Fingers – Qualitarian Approved ;)

Have you ever read the ingredients on store bought chicken fingers? It’s not pretty! From sugar, to high salt and a ton of preservatives, (not to mention some very unhealthy omega 6 oils which are PRO inflammatory), I decided to whip up a batch of my own!

These chicken fingers are deeeelicious! I made a very large batch as my boyfriend and I wanted leftovers for lunch the following day.

Feel free to adjust the ingredient servings to your specific needs. Mary’s Crackers Breadcrumb mix was perfect for this recipe! They are gluten free, GMO free, dairy free and organic! They gave the fingers a perfect crispiness 🙂

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Crispy Gluten Free Chicken Fingers
(recipe adapted from JulieDaniluk.com) 

Ingredients:

  • 2 cups gluten free breadcrumbs (I used Mary’s Crackers Crumbs)
  • 3 organic chicken breasts, skinless and boneless
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 2 garlic cloves, minced
  • 1 can organic pumpkin purée
  • Sea salt and pepper

Directions:

1. Preheat your oven to 375°F and line a baking sheet with parchment paper.

2. Place the breadcrumbs in a medium sized bowl along with all seasonings. Mix well.

3. In another bowl, add the pumpkin puree.

4. Cut chicken into 3-inch strips and place the chicken pieces into the pumpkin purée and coat well. Transfer one piece at a time into the crumb bowl and coat chicken strips evenly

5. Place on the baking sheet and bake for 12 minutes, then turn chicken over and bake for another 10 minutes, or until no longer pink. *Gently turn chicken as breadcrumb mixture is delicate and can fall off of strips.

* I used 3 large chicken breasts, which made a ton of chicken fingers. Based on how much chicken you use, you may need more or less of the breadcrumb mixture.

Finger lickin’ good!

Happy Cooking 🙂

Samantha xoxo

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