June 19th, 2019

Cook up a taste of the Mediterranean with these juicy lamb burgers, topped with crisp tomatoes, lettuce, and a flavourful tzatziki dressing. They’re sure to become your go-to for the grilling season!

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

Prep Time: 20 Mins                Cook Time: 15 Mins             Total Time: 35 mins

INGREDIENTS

• 500 grams ground lamb
• 1 egg
• 1/2 bunch parsley minced
• 1 medium onion chopped finely
• 1 tbs minced ginger
• 1 clove garlic minced
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp sumac
• 3 tsp smoked paprika regular paprika OK too
• 1 tsp sea salt
• 1/2 tsp black pepper ground

Tzatziki based yogurt condiment

• 2/3 cup Whole fat greek style yogurt grass fed is preferable
• 1/3 cucumber diced
• 1 TBS Chopped mint
• 1 clove garlic minced
• Salt and pepper to taste

INSTRUCTIONS

Tzatziki based yogurt condiment

1. Start by chopping cucumber into 1/4 inch cubes. Put the chopped cucumbers in a large colander and toss with a generous pinch of salt. Place a bowl under the colander and let the cucumbers sit for 20 minutes and allow water to drain.
2. Then, put the cucumber in a bowl and add the yogurt, garlic and chopped mint, plus salt and pepper to taste.
3. Stir everything together. Cover the tzatziki and place it in the fridge until you’re ready to serve.

The Burger

1. Place all the burger ingredients in a large bowl and mix together with your hands until thoroughly combined. Don’t be afraid, get your hands in there – it’s the only way.
2. Divide the mixture into 4 and roll each quarter into a large ball then squash to make a burger patty.
3. Press a small dent in the centre of each burger (this is important) to help stop the burger from rising up too much in the middle.
4. Preheat your grill (broiler) to medium high or prepare your BBQ.
5. Cook the burgers for 5 minutes on each side or until done to your liking.
6. Serve in burger buns from a bakery that uses organic flours with pure ingredients.
7. Add a good dollop of tzatziki on top, a slice of tomato, and a few micro-greens or lettuce greens. (This adds a little crunch and a few more antioxidants)

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June 12th, 2019

This recipe makes the most of an essential summer squash by pairing it with sweet, aromatic basil, and crunchy, protein-rich almonds. This simple sauté is sure to please everyone at your summer cookout.

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

Prep Time: 15 Mins                Cook Time: 15 Mins             Total Time: 30 mins

INGREDIENTS

• 3 large zucchinis halved and cut length wise
• 2 tablespoons extra virgin olive oil
• 1 sprig of the green part of the onion or garlic scape chopped finely
• 1 tsp mustard seeds
• Salt and pepper to taste
• 1/4 slivered almonds sliced almonds
• 1 1/2 tablespoon basil leaves or mint leaves, torn into smaller pieces if large

INSTRUCTIONS

1. Heat a sauce pan to medium heat and add a TBS of Extra Virgin Olive Oil.
2. Saute/toast the almonds and mustard seeds first for 1 minute than add the green onions/ garlic scape for another minute or so until softened.
3. Add zucchini, salt and pepper to taste then increase to medium-high heat and cook for 3-4 minutes. Toss often while cooking.
4. Remove from heat add the basil and let sweat for a minute.
5. Serve hot as a side dish to your main

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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 29th, 2019

Red Potatoes are not only versatile, but have fewer calories, more fibre, and more vitamin K than their Russet counterparts. Enjoy them roasted, as a light side dish with this delicious recipe!

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

Yield: 6 Servings             Prep Time: 8 Mins             Cook Time: 20 Mins               Total Time: 28 mins

INGREDIENTS

• 2 lbs Red potatoes, halved
• 2-3 tablespoons of olive oil
• 1 1/2 tsp salt
• 1 tsp pepper
• 2 tsp dried rosemary

INSTRUCTIONS

1. Preheat oven to 425 degrees.
2. Wash and halve the potatoes.
3. In a bowl, toss potatoes, olive oil, salt, pepper, and rosemary.
4. Toss till the potatoes are fully coated.
5. Spread evenly on baking sheet.
6. Roast for 20 minutes or until golden brown.
7. Take them out of the oven. Allow 2-3 minutes to cool and season with salt and pepper.

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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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May 1st, 2019

The combination of fiber, protein & a low glycemic index means enjoying dates won’t cause major spikes in blood sugar levels. This recipe is simple, nutritious and delicious. The combination of coconut, nuts and spices lowers the glycemic index even more. These guys are finger licking good, guaranteed!

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

Yield: 10 Ball      Prep Time: 15 Mins       Total Time: 15 Mins

INGREDIENTS

• 2 cups organic pitted dates
• 3/4 cup Grated/shredded unsweetened coconut
• 1/2 cup Walnuts or almonds
• 1/3 cup 100% fair trade cacao powder
• 1 1/2 tsp cinnamon or cardamom
• 1/4 tsp grated nutmeg optional
• 1/4 tsp pink Himalayan sea salt
• 1 tbs virgin coconut oil
• 1 tsp organic vanilla extract

INSTRUCTIONS

1. Place the nuts in the bowl of the food processor and process until roughly chopped.
2. Add the dates, coconut oil, cacao powder, 1/2 cup of the shredded coconut, cinnamon, nutmeg, sea salt and vanilla, turn food processor on until well combined. If it gets too dry, add a little more coconut oil!
3. With a tablespoon, scoop out some of the date mixture and roll into golf sized balls.
4. Put the remaining 1/4 shredded coconut in a
   bowl and then take each ball and roll to coat with shredded coconut. Add more if you don’t have enough for each ball
5. Once the balls are rolled, get yourself a lidded glass container or BPA plastic container 10 balls. Line a piece of parchment paper place a a few balls and repeat!

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April 24th, 2019

Chia seeds are a truly complete superfood of the ancient Aztecs. They are a rich source of fiber, iron, antioxidants and brain-fueling and metabolism-boosting omega 3’s. Mix it into a delicious breakfast pudding, and you’ll have energy for hours.

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

Yield: 2 Servings      Prep Time: 8 Mins

INGREDIENTS

• 1 Cups Cooked whole oats or steel cut oats (Soak quick oats overnight if lacking time to cook)
• 1 Cup Whole Coconut milk or Whole Organic Milk
• 1/2 Cups Chia seed
• 2 handful In season organic berries of choice (Frozen and organic if not in season)
• 2 1 cup sized mason jars
• 1 tsp cinnamon
• 1 tsp Pure Maple Syrup or local honey (optional)

INSTRUCTIONS

1. In each individual mason jar begin by combining with 1/4 cup chia seeds 1/2 cup milk. Wait 5 minute so that the chia can form into a pudding like consistency
2. Add 1/2 cup cooked oats or overnight soaked quick oats
3. Sprinkle half tsp of cinnamon
4. Drizzle one tsp maple syrup or honey
5. Top with 1 handful blueberries

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April 17th, 2019

These carrot raisin almond flour muffins are truly to die for. The combination of almond flour, blood sugar lowering cinnamon and the added vitamin A from the carrots makes this recipe a superfood snack in our books.

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

Servings: 10 Muffins      Prep Time: 10 Mins      Cook Time: 30-40 Mins      Total Time: 40-50 Mins

INGREDIENTS

• 1 cup almond flour
• 1/4 cups brown rice flour
• 1 tsp baking flour aluminum free is a must
• 1/2 tsp baking soda
• 2 tsp cinnamon
• 1 pastured egg have it at room temperature as it’ll allow everything to combine properly
• 1/2 cup grated organic Carrot
• 1/3 cup maple syrup
• 1/3 cup melted grass-fed butter coconut oil is also great – I just find the butter keeps the taste neutral
• 1/4 tsp vanilla
• 1/2 cup organic raisins or currants raisins tend to have an oil coating on them so make sure you get 100% our organic raisins without any preservatives

INSTRUCTIONS

1. Place an oven rack in the center of the oven and preheat oven to 350 Fahrenheit
2. In a bowl, sieve together almond flour, baking powder, baking soda and cinnamon
3. In a different bowl, whisk in the egg then mix in the maple syrup, melted butter, and vanilla
4. Pour the wet ingredients over the flour mixture and combine until smooth
5. Add the grated carrots and organic raisins
6. Add the batter to each muffin cup – about 3/4 full
7. Bake for 30-40 minutes (all ovens vary)

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