Food Friday: Carrot Apple Muffins

Working from home this week I wanted something healthy but hearty to grab as a snack. These muffins were the perfect choice and very easy to make. They are gluten free, dairy free and egg free (if you are looking for any of that!), made in one bowl and found on one of my favourite food blogs - minimalistbaker.com. The hubby likes them as well which is a win.

January is usually used as a reset month for many. I like to look at it as time to refuel and a time to examine how balanced my food choices are, not a time to limit or starve myself. These muffins are a great balanced snack.

Ingredients:

• 1.5 tbsp ground flax seed + 4 tbsp warm water

• 1/4 cup olive oil

• 1/3 cup mashed ripe banana (about 1 banana)

• 1/4 cup maple syrup

• 1/2 cup unsweetened applesauce (or finely grated apple)

• 1/2 cup brown sugar

• 1/2 tsp sea salt

• 1 1/2 tsp baking soda

• 1/2 tsp ground cinnamon

• 1/2 cup unsweetened non-dairy milk (I used soy)

• 1 heaping cup (packed) grated carrot (finely grated)

• 2/3 cup gluten-free rolled oats

• 1/2 cup almond flour/almond meal

• 1 heaping cup gluten free flour (don’t forget the xanthum gum if required)

• 1/4 cup raw walnuts (chopped)

• 1/4 cup raisins (optional)

Directions:

1. Mix ground flax seed and water together in a small cup and let sit to create “flax eggs” - a slightly goopy texture.

2. Preheat oven to 375F and prepare muffin tin with liners (or lightly grease them).

3. Add flax egg mixture, mashed banana, maple syrup and olive oil to a large mixing bowl and whisk to combine.

4. Next add applesauce, brown sugar, baking soda, salt, cinnamon, and whisk to combine.

5. Add almond milk and stir.

6. Add grated carrot and stir.

7. Add oats, almond flour/meal, and gluten-free flour blend and stir. Add raisins here if using and stir.

8. Divide evenly among 12 muffin tins, filling them all the way up to the top, and top with crushed walnuts (optional).

9. Bake for 32-36 minutes, or until deep golden brown and a toothpick inserted into the center comes out clean. When you press on the top it shouldn’t feel too spongey. Better to over-bake than under-bake to make sure the centre is cooked through.

10. Remove from oven and let them set in the pan for 15 minutes. Then flip on their sides still in the pan to let cool completely. (If you try to unwrap them too quickly, they have a tendency to stick to the wrappers.)

11. Once cooled, store in a container or bag at room temp to keep fresh. Freeze after that to keep fresh.

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Summer Pesto Pasta

Do you love pesto as much as I do? It is so easy to make and so fresh tasting in the spring and summer. I love it store bought, but it is sooo much better prepared yourself.

This recipe is so fresh. It is gluten free, grain free (depending on what pasta you use), dairy free and really delicious! This one is an easy recipe to whip up on a weeknight and great for leftovers. It can be eaten hot or cold depending on what you prefer.

Serves 2

Ingredients:

• 1 cup basil

• 1/2 cup hemp hearts

• 1 garlic clove

• pinch of sea salt

• juice of 1 lemon

• 1/2 cup extra virgin olive oil (not light olive oil)

• 1/2 bunch asparagus, cut into 1-2 inch pieces

• 1/2 cup peas, thawed or fresh

• 2 big radishes, sliced into half rounds

• 2 cups pasta (Chickapea is a great option from Costco)

Directions:

Blend basil, hemp hearts, garlic, sea salt, lemon juice and olive oil in a mini food processor or blender until desired consistency. Cook pasta in salta water according to directions. Add asparagus to salted boiling water, simmer covered for 3 minutes, then drain. Toss all ingredients together with enough pesto to your liking (I like a lot!), then enjoy!

Do you have a favourite pesto recipe? I’d love to hear it.

In health & happiness,

Dr. Karen

Egg Roll in a Bowl

This recipe is a go to for me when I am craving LOTS of veggies and a quick meal to make. It is great if you’ve had a few meals lacking in the unstarchy veggie category (that which we should be eating at least 2 big handfuls a day of). It makes lots of leftovers for lunches the next day. This recipe was inspired by @feedingthefrasers passed onto me by my sister.

Ingredients:

• 1lb ground beef (I use organic or local sourced)

• 2 tsp fresh garlic

• 2 tsp ginger, grated

• 4 cups napa cabbage, sliced

• 1 bunch bok choy, sliced

• 1 small yellow onion, sliced thin

• 1 cup carrot, shredded

• 4 oz sliced shitake mushrooms

• 1/4 cup Braggs gf soy souce/tamari/liquid aminos

• 1 tbsp rice wine

• 1 tsp-1 tbsp toasted sesame oil

• 2 tsp sesame seeds, toasted

• 3 green onions, sliced

• pinch of red pepper flakes

• sriracha - optional

Directions:

1. Heat 1 tsp olive oil or sesame oil in a large deep dish pan on medium-high. Once hot add ground meat. As it cooks break up into small crumbles and cook until no longer pink. about 6-8 minutes.

2. Add in ginger and garlic, stir and cook 1 minute until fragrant. Add in cabbage, bok choy, onion, carrot, mushrooms. Toss carefully to combine. You may need to add this in batches. It starts to wilt giving you more space. Pour in soy sauce, rice wine and sesame oil. Toss frequently until cabbage and bok chop start to wilt.

3. Remove from heat and garnish with green onions, sesame seeds and sriracha (optional for a little spice).

Quick, simple and delicious. Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Stovetop Lemon Chicken

Photo by Seasons and Suppers

A basic chicken breast or thighs have never been my favourite thing to cook for dinner. I usually prefer it pre-cooked added to a salad or wrap for lunch, in a saucy fajitas or a whole cooked chicken with all the juices. However, this recipe, by Seasons and Suppers, caught my eye and it will definitely be a go-to weeknight dinner option from now on (if only he liked capers…). It is great served with any green veggie of your choice, green beans are perfect. Or if you are craving something a little heavier serve it over gluten free pasta with a salad on the side.

The garlic and shallots in here are great immune boosters as we head into cold & flu season so don’t be shy about these and finally you all know my love for lemons.

Do you have a favourite chicken recipe you’d like to share?

Ingredients: (serves 5 people)

• 2 small lemons cut into thin rounds

• 1 1/2 tsp white sugar

• 4 garlic cloves halved

• 4 skinless, boneless chicken breasts cut in half lengthwise

• Salt and freshly ground pepper

• 1 Tbsp olive oil

• 2 Tbsp unsalted butter or ghee DIVIDED

• 1 tsp minced shallot

• 1/2 tsp minced garlic

• 1 thyme sprig

• 1/2 cup dry white wine or additional 1/2 cup chicken stock

• 1 cup chicken stock

• 1 tsp all-purpose flour (or sub gluten free flour)

• 2 Tbsp capers

• Chopped fresh flat-leaf parsley for garnish

Directions:

1. In a medium bowl, add lemon slices and garlic halves. Sprinkle with sugar. Set aside.

2. Season chicken pieces with salt and pepper. Heat a large skillet over medium-high heat. Add olive oil. Add chicken to pan and cook for about 4 minutes on each side or until golden and cooked through. Remove chicken to a plate.

3. Add a splash more oil to the pan if it is dry. Add lemon slice mixture to the pan (keeping bowl handy) and cook, turning occasionally, for about 1 minute or until lemon slices are lightly browned. Return lemon mixture to the bowl.

4. Wipe pan with paper towel and heat over medium heat. Melt 1 1/2 tsp of butter in the pan, then add shallot, 1/2 teaspoon minced garlic and thyme sprig. Cook for 30 seconds or so, then add wine to pan, scraping pan to loosen browned bits. Bring to a boil and cook for about 3 minutes or until liquid almost completely evaporates. Add chicken stock, and flour to the pan, stirring with a whisk. Bring to a boil, then reduce heat, and simmer 3 minutes or until liquid is reduced to about 2/3 cup.

5. Remove pan from heat; discard thyme sprig. Stir in remaining 1 1/2 tablespoons butter and capers, stirring until butter melts. Taste sauce and add additional salt and pepper, as needed. Return chicken and any juices to pan and re-warm in sauce, turning to coat with sauce. Top chicken with lemon mixture and allow to warm with chicken slightly before serving. Garnish with parsley.

Enjoy!

In health & happiness,

Dr. Karen