June 5th, 2019

A delicious and filling salad packed with nutritious nuts and vegetables, and topped with soft goat cheese and a delicious lemon garlic dressing to power you through your day!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Yield: 4 Servings             Prep Time: 20 Mins             Total Time: 20 mins

INGREDIENTS

• 1 lb Asparagus
• Extra Olive Oil
• Salt and Pepper
• 2-3 cups Spinach
• 2 oz Goat Cheese
• 2 Roasted Red Bell Peppers
• Handful Pine Nuts
• 2 Scallions

Dressing

• 2 Tbsp Lemon Juice
• 1 Garlic Clove (grated, pressed or diced)
• 1 tsp Dijon Mustard (the real stuff)
• 4 Table Spoons Olive Oil
• Salt and Pepper to taste

INSTRUCTIONS

1. Preheat your oven to 400. Clean and trim the asparagus. Place in an oven-proof dish and toss with olive oil and season with salt and pepper. Roast asparagus for 15 to 20 minutes until tender. Remove asparagus from the oven and let cool on plate.
2. While the asparagus is cooling, cut your roasted red peppers into thin slices and chop your scallions.
3. Then make the dressing by whisking lemon juice, dijon mustard and garlic in a small bowl. Slowly add the olive oil in a steady stream while whisking (this will allow the dressing to emulsify). Season with salt and pepper.
4. Once asparagus has cooled, cut into bite sized pieces.
5. Place the spinach in a serving bowl and add cut asparagus, roasted peppers, scallions, goat cheese and top with pine nuts.
6. Toss with salad dressing before serving or drizzle dressing on top.

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May 22nd, 2019

BBQ season is certainly here and we’ve got a delicious recipe combining chicken thighs, yogurt, oregano and garlic to make your barbecuing delicious and nutritious. 

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 15 Mins or Passive Time 2 – 24 hours                 Cook Time: 10 – 12 Mins                 Total Time: 2:25 – 24:25 hours

INGREDIENTS

• 8 medium sized boneless chicken thighs
• 1 cup whole grass fed or organic yogurt
• 2 – 4 garlic cloves crushed and minced
• 2 tbs fresh oregano or 2 tsp dried
• 2 tbs Olive Oil
• Juice of 1 lime for the marinade and more to garnish
• 1 tsp of salt sea salt or more to taste
• Generous amount of cracked Black Pepper

INSTRUCTIONS

1. Combine yogurt, garlic, olive oil, lime, oregano salt and pepper and whisk to combine.
2. Have a taste to make sure it’s got enough salt and garlic. Add more if needed.
3. Add the chicken to the marinade and make sure every piece is well coated.
4. Store in the fridge for a couple of hours or overnight preferably.
5. When you’re ready to get cooking heat your grill to 400 Fahrenheit. If you’ve got a gas stove you can also use a
   cast iron grid and heat stove to medium-hight heat.
6. Place chicken thighs on grill, skin side down first. Grill for 4-5 minutes. Flip the chicken over and grill on the other side for 4-5 minutes.
7. Chicken and other poultry should be cooked to an internal temperature of 165 degrees F (75 degrees C).
8. When cooked remove from heat and place on a plate. Squeeze more lime if you like or have it with a delicious side of either a salad and some baked organic quartered potatoes.

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May 15th, 2019

There’s nothing as refreshing as cucumber in the summer heat, especially when freshly farmed from a local farmers market!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 10 Mins       Total Time: 10 Mins

INGREDIENTS

• 2 medium cucumbers
• 1 tbs of sesame seeds
• 1/2 tbs cold pressed sesame seed oil (Olive oil will do if you don’t have sesame)
• 1 1/2 tbs of soy sauce or coconut aminos
• Some black pepper

INSTRUCTIONS

1. Take the 2 medium cucumbers and wash them.
2. Cut them into 1-inch cubes and put them in a bowl.
3. Add the sesame seeds and cold pressed sesame seed oil.
4. Add the soy sauce or coconut aminos, and finished it off with a little black pepper for the finishing touch.
5. Enjoy!

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May 8th, 2019

Nothing beats a freshly homemade tomato sauce.  Tomatoes are a very high source of vitamin C and lycopene – an anti-oxidant known to fight breast and prostate cancer. Here’s a quick way to make your own!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 10 Mins      Cook Time: 45 Mins       Total Time: 55 Mins

INGREDIENTS

• 4 large organic or sustainably grown beefsteak tomatoes or 5-6 Roma tomatoes cored and speared in a few areas
• 3 medium onions halved
• One whole garlic bulb or 6 cloves
• 1 large red bell pepper
• 1 mildly hot red pepper like carmen italian
• Extra Virgin Olive Oil to generously coat all the tomatoes, onions, garlic and peppers
• A good amount of sea salt and black pepper to taste
• 1 tbs of dried basil

INSTRUCTIONS

1. Heat oven to 425 degrees fahrenheit.
2. Place all vegetables in oven pan.
3. Roast for 45 minutes until everything is really soft.
4. Drain in a food processor or blender
5. Add fresh or dried basil.
6. Blend until smooth.
7. Store away until your next pasta dish!

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January 16th, 2019

This elegant yet simple Scandinavian Eggs with Smoked Salmon recipe is the perfect weekender breakfast.

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

    Yield: 1 Serving       Prep Time: 5 Mins      Total Time: 20 Mins

INGREDIENTS

• 2 eggs
• 1 tsp of vinegar
• Enough water to submerge your eggs
• 2 slices of wild salmon
• Grass-fed butter
• Fresh sprigs of dill
• Salt and pepper
• 1 slice organic whole wheat sourdough bread or half of an Ezekiel english muffin

INSTRUCTIONS

1. Crack the eggs in two separate bowls. Bring a small sauce pan with water to a gentle boil then add vinegar and salt. Slide one egg in followed by the other. Cover the pot, turn off the heat and let cook for 3 minutes.
2. While your eggs are cooking, toast your sourdough or ezekial bread (or corn tortilla or paleo bread). After toasting, spread a little bit of grass fed butter on top.
3. With a slotted spoon remove your poached eggs from the pot and place on top of the bread flowed by your slice of wild smoked salmon. Sprinkle salt pepper and dill on top and enjoy.

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January 9th, 2019

This fish topped with a delightful lime and yogurt sauce is not only delicious, but doubles as a healthy body boost with omega 3’s known to promote brain, heart and bone health.

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

    Prep Time: 5 Mins        Cook Time: 20 Mins      Total Time: 25 Mins

INGREDIENTS

• 4 ounce piece of fish (Sole, Salmon, Cod or Arctic Char will work here)
• 3 tbsp whole fat grass fed yogurt
• 2 tbsp Dijon mustard
• 2 tbsp chopped fresh dill
• Juice of 1 whole lime (use 2 if you don’t get enough juice)
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1 garlic clove, minced
• 1/2 cup extra virgin olive oil

INSTRUCTIONS

1. Heat over to 400 F.
2. Place fish skin-side-up in a roasting tray and lather with extra virgin olive oil, salt and pepper.
3. Bake for 20 minutes.

For the Sauce

1. Mince your garlic and set aside
2. Combine dijon, lime and yogurt and whisk until mixed well and has a smooth consistency and then add garlic, salt and pepper.
3. Take the fish out of the oven and flip it over.
4. Top each piece of fish with a dollop of the sauce.
5. Serve with a side of wild rice and vegetables that are in season.

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January 2nd, 2019

This light and fluffy breakfast is a perfect way to kickstart your weekend morning! Not only are these Buckwheat Crepes tasty, they also make a great healthy alternative to crepes made with refined flour!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Yield: 15 – 20 Crepes      Prep Time: 5 Mins      Total Time: 20 – 40 Mins

INGREDIENTS

• 5 pasture raised eggs
• 2 1/2 cups almond, coconut, hemp milk or whole grass fed milk
• 2 cups buckwheat flour
• 2 tbsp grass fed butter
• 1 tsp vanilla
• 1/2 tsp of salt

INSTRUCTIONS

1. In a large bowl add all wet ingredients first except the butter and then dry ingredients. Use a hand blender or a regular blender
   to blend all ingredients until really smooth. Batter should not be thick.
2. Heat a circular frying pan to medium heat. Add grass fed butter. Use ladle to drop batter on the griddle. Cook 2-3 minutes each side.
3. Serve with the best local maple syrup you can find!

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December 26th, 2018

This flavourful recipe features the wonderful parsnip! This resistant starch is makes you feel full, while also regulating your hormones, blood sugar and cravings as well as enhances muscle recovery!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 10 Mins      Cook Time: 30 Mins      Total Time: 40 Mins

INGREDIENTS

• 4 medium sized parsnips julienne or cut into wedges or large fries
• 3 tbsp extra virgin olive oil, pasture raised butter
• 1 inch piece of ginger minced
• 1 1/2 tsp cardamom
• 1/2 tsp paprika
• Salt and Pepper to taste

INSTRUCTIONS

1. Heat oven to 400 F.
2. Heat a large frying pan on medium heat.
3. Melt cooking fat and then add the ginger, cardamom and paprika.
4. Toss in the parsnips and sauté for a minute or so. Don’t burn the ginger!
5. Layer the parsnips evenly on a baking sheet and bake in the oven for 30 minutes or until golden brown.

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December 19th, 2018

Lightly sweet, rich, and robust cookies full of molasses, ginger, cinnamon, nutmeg, and cloves. Unlike typical Gingerbread Cookie recipes, this version is refined sugar free, gluten free, dairy free and vegan!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 45 Mins      Cook Time: 12 Mins      Total Time: 60 Mins

INGREDIENTS

• 1¼ cups Almond Meal
• 1 cup oat Flour
• ½ cup granulated erythritol
• 1 tbs ground ginger
• 2 tsp ground cinnamon
• ⅛ tsp ground nutmeg
• ⅛ tsp ground cloves
• 1 tsp Double-Acting baking powder
• ½ tsp salt
• ½ cup molasses
• ⅓ cup coconut oil, melted
• 2 tsp vanilla extract
• 1 tsp stevia extract

INSTRUCTIONS

1. Preheat your oven to 350 F.
2. In a small bowl, whisk together the almond flour, oat flour, erythritol, ginger, cinnamon, nutmeg, cloves, baking powder and salt.
3. In a stand mixer bowl with beater attachment, add the molasses, coconut oil, vanilla and stevia.  Mix on low speed until completely mixed.
4. Dump the dry ingredients in the stand mixer and mix until completely mixed.  Dough should be dark, sticky, and sweet.
5. Roll ⅓ of the dough in between two silicone baking sheets until roughly ⅛” thick.
6. Sprinkle some extra oat flour on a small plate or shallow dish and dip your gingerbread man cookie cutter instead.  Dust off the excess flour and punch cookie shapes into the dough.  Peel away the dough surrounding the gingerbread man cookies and transfer the silicone sheet onto a cookie tray.
7. Bake for 12 minutes, then carefully transfer the silicone sheet onto your counter or a wire cooling rack to cool completely. Keep re-rolling the dough and baking until all the dough is used up.  These cookies are best served the day they are made, but will keep in an airtight container at room temperature for ~3 days.

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December 12th, 2018

A delicious smoothie packed with superfoods that’ll make your breakfast healthy, energizing as well as satiating!

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Yield: 1 Serving         Prep Time: 5 Mins        Total Time: 10 Mins

INGREDIENTS

• 1 1/2 cups almond milk, coconut milk or Grass Fed Milk
• 3 tbsp Grass fed Collagen or 1 Scoop Grass Fed Whey Protein
• 1 banana
• 1/2 cup cacao powder
• 1 tsp local raw honey
• 1/4 cup chia seeds

INSTRUCTIONS

1. Stick all ingredients in a blender and blend’m up really well
2. Let sit for 5 minutes to allow chia seeds thicken
3. If you want more sweetness add a 1/2 tsp of stevia

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