Small sweet n spicy rosemary

Sweet n Spicy Rosemary Nuts

By Lacey Budge on

Makes 16 snack size servings



Ingredients

  • 2 cups peanuts
  • 1/2 cup pecans
  • 1/2 cup walnuts
  • 1/2 cup whole almonds

    Sweet and spicy coating

  • 1/3 cup virgin coconut oil
  • 1/3 cup dried cranberries
  • 5 sprigs fresh rosemary or approximately 3 tbsp, chopped
  • 1 tsp cayenne
  • 1 tsp sea salt
  • 1.5 tsp pepper
  • 1/4 cup honey


Instructions

  1. In a pan, dry roast (no oil) all nuts on medium heat for 5 minutes, stirring frequently with a wooden spoon.
  2. Place nuts aside in a bowl. 
  3. Return pan to heat, and add coconut oil. Once melted, stir in rosemary, cranberries, cayenne pepper, salt, pepper. Turn off heat and add in honey. 
  4. Add nut mixture back into the pan and mix until well combined. 
  5. Place nuts on a lined baking sheet and place in the...
Read more…
Small roast chicken with butternut squash and apples

Roast Chicken with Butternut Squash and Apples

By Sugar Free Team on

There are as many ways to roast a chicken as there are cooks. This basic method is my favourite. Roasting the chicken perched on top of a thick bed of vegetables not only helps you prepare an entire meal at once but also guarantees that not a drop of flavour is lost. You can also skip all the normal laborious of slicing by simply shredding the meat into the works and tossing together a pan stew of sorts!


Instructions 

    Vegetable base

  • 1 medium butternut squash, cut into large chunks
  • 2 apples, cut into large chunks
  • 2 large onions, chopped
  • 1 head of garlic, separated into cloves and peeled
  • 2 tbsp vegetable oil
  • 1 tbsp ground cumin
  • 1 tsp ground cinnamon
  • 1/2 tsp salt
  • Lots of freshly ground pepper

    Chicken 

  • ...
Read more…
Small cauliflower pizza crust

Cauliflower Pizza Crust

By Sugar Free Team on


Ingredients 

  • 1 medium cauliflower
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic, crushed
  • salt and pepper, to taste
  • 1/4 cup shredded Parmesan cheese (use the real stuff!)
  • 1/4 cup reduced-fat mozzarella cheese
  • 1 egg


Instructions 

  1. Preheat oven to 425. Line a sheet pan with oiled parchment paper.
  2. Slice cauliflower into florets, steam for 10 minutes. Once cauliflower has cooled, place a few at a time in a food processor and pulse until it resembles rice. **
  3. Cool the cauliflower then wring it out in a cheesecloth or clean towel to remove as much water as you possibly can – this will help the crust stick together!
  4. Once you've removed as much water as you can, mix with cheeses, egg and seasoning. Mix until dough is formed then press onto the...
Read more…
Small eggplant lasagna

Eggplant lasagna

By Sugar Free Team on

Savoury comfort foods are always a hit during the chilly winter months. With this eggplant lasagna, you can have a hearty winter meal AND ditch the starch! Eliminate lasagna noodles in favour of a more nutritious and wholesome eggplant take that your family won’t be able to get enough of.

Yield: 4-5 Servings | Prep Time: 30 Minutes | Cook Time: 45 Minutes


Ingredients 

    Eggplant

  • 3 medium eggplants, sliced into 1 inch rounds
  • 2 eggs
  • 1 egg white
  • 1 1/2 cups Italian breadcrumbs
  •   non-stick cooking spray

    Marinara Sauce 

  • 1 yellow onion, diced
  • 1 cup cremini mushrooms, diced
  • 1 carrot, diced
  • 1 zucchini, diced
  • 2 cloves garlic, crushed or finely chopped
  • 1 can whole tomatoes
  • 2 tbsp tomato paste
  • 3-5 basil...
Read more…
Small roasted broccoli and cauliflower crustless quiche

Roasted broccoli and cauliflower crustless quiche

By Sugar Free Team on

This satisfying veggie pie screams “comfort food” for the cooler fall and winter months. Good for breakfast, lunch or dinner, this savory quiche is packed with veggies, protein, and flavour!


Ingredients 

  • 3 cups
  • Chopped broccoli and cauliflower florets
  • 1 tbsp Extra Virgin Olive Oil
  • 1 Garlic Clove minced
  • 2 tsp Chopped Fresh Thyme Leaves, diced
  • 1/2 tsp Salt, divided
  • 1/4 tsp Fresh Ground Pepper, divided
  • 4 Eggs
  • 1 1/4 cups Milk
  • 1 tbsp All Purpose Flour
  • 1/2 cup Shredded Gruyere or old cheese


Instructions 

  1. In a bowl, toss together broccoli, cauliflower, oil, garlic, 1 tsp (5 mL) of the thyme and half each of the salt and pepper. Spread onto parchment paper lined baking sheet. Roast in preheated 400 F (200 C) oven for about 20 minutes...
Read more…
Small carrot and squash ginger soup

Carrot and squash ginger soup

By Sugar Free Team on

Soup doesn’t have to be high in fat to be satisfying. Perfect for a chilly fall evening, this healthy recipe is sure to warm up your whole family. This quick and easy soup feels like indulgence, but without the guilt, so eat up!


Ingredients

  • 2 tsp olive oil
  • 2 cups baby carrots packaged
  • 1 large onion chopped
  • 2 tbsp ginger minced
  • 1 clove garlic minced
  • 1 lb butternut squash peeled, cubed
  • 1 apple Granny Smith, peeled, cored and chopped
  • 2 tsp lemon juice
  • 4 cups chicken broth or vegetable broth, no sodium added


Instructions

  1. In large saucepan heat oil over medium heat.
  2. Cook carrots, onion, ginger and garlic, stirring until softened, about 6 minutes.
  3. Stir in squash, apple, lemon juice, salt and pepper; cook, stirring for 2 minutes.
  4. Add broth and...
Read more…
Small ultimate veggie pizza

The Ultimate Veggie Pizza

By Sugar Free Team on

Pizza is a beloved comfort food, but it doesn’t usually spring to mind when we’re thinking about planning for healthy family meals. Next time you’re craving pizza, skip the takeout and try this delicious, healthy take on the classic. By loading on the veggies and skipping the fatty meats, you really can have your cake (er, pizza) and eat it too!


Ingredients

  • 26 oz fresh whole wheat pizza dough
  • 1 1/2 cup baby red potatoes
  • 1 pkg cremini mushrooms
  • 1 pkg cherry tomatoes
  • 1 sweet red or yellow bell pepper
  • 1/2 red onion
  • 1 tbsp olive oil
  • 1 clove garlic minced
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tsp red wine vinegar
  • 1 1/2 cup grated part-skim mozzarella cheese
  • 3 cups baby arugula
  • 1 1/2 tsp red wine vinegar


Instructions

  1. Set oven rack to lower third and...
Read more…
Small tuna salad

Mediterranean Tuna Salad

By Sugar Free Team on

Heaps of veggies and Mediterranean flavours make this tuna salad a healthy and delicious lunch, perfect for school or work. Get creative - serve it over a bed of salad greens, in a whole grain wrap or in lettuce boats as a tasty alternative to a traditional sandwich.


Ingredients

  • 2 tsp dijon mustard
  • 1 lemon juiced plus zest
  • 2 tbsp olive oil
  • 1 cup cherry tomatoes halved
  • 1/2 cucumber chopped
  • 1/2 red pepper chopped
  • 2 radishes chopped
  • 2 tbsp olives chopped
  • 1 can chick peas drained and rinsed
  • 1 can white tuna drained


Instructions

  1. Whisk the mustard, lemon juice and zest, and olive oil in a large bowl.
  2. Add all other ingredients and toss to coat.



Recipe courtesy of Half Your Plate.

Read more…
Small california asparagus frittata with red bell pepper and feta

California Asparagus Frittata with red bell pepper and feta

By Sugar Free Team on

You have probably been eying up the fresh asparagus in your local grocery store or market in the last couple of months. Not only is asparagus packed with health benefits, it is also delicious! Try this tasty and healthy recipe starring this versatile veggie.


Ingredients

  • 1 lb fresh asparagus trimmed
  • 2 tbsp Italian parsley chopped
  • 2 tbsp water
  • 1/4 tsp salt and pepper
  • 10 eggs beaten
  • 1 cup feta cheese crumbled
  • 1/2 red bell pepper julienned
  • 2 tbsp olive oil
  • 1 tbsp margarine
  • 1/2 cup chopped onion
  • Lemon wedges for garnish
  • Sprigs of Italian parsley for garnish


Instructions

  1. Preheat oven to 350F (175C).
  2. To blanch asparagus, in a large frying pan, bring approximately 3 inches of water to a boil. Stir in 1 tbsp of salt.
  3. Add asparagus, arranging in...
Read more…