Healthy and Wholesome Recipes

1. Breakfast Muffin Cups – yields 12 egg “muffins”

Paleo Friendly, Gluten Free, Dairy Free

Ingredients:

• 10 eggs
• 1/4 cup chopped pepper
• 1/4 cup chopped mushroom (optional)
• 4 green onions diced or 6 chives diced (optional)
• 3 large ham slices (cut into small cubes) or 6 pieces of cooked bacon

Directions:

Grease muffin cups with coconut spray or favourite alternative. Put bacon or ham in bottom of muffin cups. Combine eggs and vegetables in a bowl. Pour egg mixture into cups. Bake at 350° for 10-15 minutes or until set.
-Naomi Buell, Marketing and Web Coordinator

2. Chicken Curry in a hurry

Paleo Friendly, Gluten Free, Dairy Free

Ingredients

• 2 cups (500 mL) boneless, skinless chicken breast(s), cooked, chopped
• 2 tbsp (30 mL) coconut oil
• 1 cup (250 mL) onion(s), diced
• 2 cloves garlic, minced
• 1 tsp (5 mL) cumin, ground
• 2 tbsp (30 mL) curry powder
• 2 tbsp (30 mL) David’s Blackening Rub
• 1/4 tsp (1.25 mL) cayenne pepper
• 1/2 tsp (2.5 mL) salt
• 3 tbsp (45 mL) coconut flour
• 3 cups (750 mL) low-sodium chicken broth
• 1 cup (250 mL) butternut squash, peeled, diced
• 1 cup (250 mL) broccoli, chopped up
• 1 red pepper(s), diced
• 1/2 cup (125 mL) parsley, fresh, minced
• 1 cup (250 mL) quiona, dry

Directions:

Cook the quinoa according to package instructions. Sauté onion, garlic and spices in coconut oil until tender. Sprinkle in coconut flour and stir well to blend. Sauté for 2 more minutes. Pour in chicken broth and blend well to break down any lumps. Slowly bring to a boil, stirring occasionally. Simmer uncovered for another 5 minutes.  Stir in vegetables and chicken and season with salt to taste. Continue to simmer until the curry comes to a boil and the vegetables are tender crisp. The thickness of the curry depends on your taste and the combination of ingredients. You may need to add an additional cup of chicken broth if it is too thick. Just before serving stir in fresh minced parsley (or cilantro or basil).
-Dai Manuel, COO

3. Cauliflower Rice

Paleo Friendly, Gluten Free, Dairy Free

Ingredients:

• 1 head of Cauliflower
• 1 Tbsp oil (coconut or avocado preferred)
• Salt and pepper to taste

Directions:

Wash one head of cauliflower and pat dry. Throw it in a blender and chop it until it is in small pieces (like the size of quinoa). You can also grate through a cheese grater. Heat a pan with a tablespoon of oil (I prefer coconut or avocado) to medium heat, and stir in the cauliflower and continue stirring until cooked. Add salt and pepper to taste.
-Chelsea Liu, Fitness Town Port Coquitlam

4. Garlic and Ginger pork Stir Fry

Paleo Friendly, Gluten Free, Dairy Free

Ingredients:

• 1lb Pork Loin or Chops- cubed
• Two garlic cloves -minced
• 1” ginger (ground ginger works fine too)
• ¼ cup water or chicken broth
• Broccoli, Carrots, Celery, Onion, Mushrooms and Bean Sprouts Or StirFry Vegetables of your choice

Directions:

Pan fry the cubed pork with the garlic and ginger over medium-high. When it is browned and cooked most the way through and vegetables and pour the broth or water over the vegetables. Stir Fry over medium-high heat until Vegetable are cooked to desired consistency.
-Chelsea Liu, Fitness Town Port Coquitlam

5.  Cauliflower Pizza Crust

Gluten Free

Ingredients

• 1/2 head of cauliflower, coarsely chopped or grated
• 1/2 cup cheese
• 1/4 cup chopped fresh parsley
• 1 egg
• 1 teaspoon chopped garlic
• salt and pepper to taste

Directions:

1. Place cauliflower pieces through the feeding tube of the food processor using the grating blade; pulse until all the cauliflower is shredded. You can also use a cheese grater or good knife and large cutting board.
    
2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 15 minutes. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled, about 15 minutes. If you worry that your cauliflower pieces will fall through the steamer, line with steamer with lettuce or cabbage.
    
3. Preheat an oven to 450 degrees F (230 degrees C). Line a baking sheet with parchment paper or a silicon mat or greased aluminum foil (coconut spray is proffered).
    
4. Stir cheese, parsley, egg, garlic, salt, and pepper into cauliflower until evenly incorporated. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust.
    
5. Bake in the preheated oven until lightly browned, about 15 minutes.
    
6. Eat as is or top with your favorite pizza or pasta sauce and ingredients (meat should be cooked) and pop back in the oven until the cheese is melted. I usually use back bacon and mushrooms or pineapple.

6. Delicious Brussels Sprouts – even kids will like them

Gluten Free, Dairy Free

Ingredients:

• Brussels Sprouts
• Bacon (regular or back bacon if going for low fat)
• Onions
• Brown Sugar

Directions:

Steam brussels sprouts until fork goes through sprouts but just barely (do not want to overcook). Cook bacon in a separate pan. When bacon is almost done add onions cut into rings. Sautee a few minutes then add brussels sprouts. Sprinkle some brown sugar and continue to cook an additional minute or two. Add salt and pepper if desired and serve. Can be served as a lunch or served with a salad for dinner.

7.Coconut Crack Bars – Makes 6-8 bars – no cooking required

Paleo Friendly, Gluten Free, Dairy Free

Ingredients:

• 1 cup shredded coconut (unsweetened) (80g)
• 1/4 cup agave or pure maple syrup or honey
• 2 tbsp coconut oil
• 1/2 tsp pure vanilla extract
• 1/8 tsp salt

Directions:

Combine all ingredients in a food processor or mix thoroughly by hand.  Squish into any small container and refrigerate for an hour before cutting. (Or freeze for 15 minutes.) Cut into bars once cooled and enjoy! Can be stored in the fridge or freezer, for at least a few weeks.
-Eva Martins, Fitness Town Edmonton

8. Fresh Summer Salad

Paleo Friendly, Gluten Free, Dairy Free

Ingredients:

• 1 box or bag of spinach
• 2 medium grapefruits- remove rind cut in sections, removing as much of the bitter skin as possible (it’s a messy job, but someone has got to do it)
• ½ cup of chopped walnuts

Salad Dressing Ingredients:

(Blend together in blender, magic bullet or similar kitchen tool):

• 3 tbsp olive oil
• 3 tbsp balsamic vinegar
• 3-4 ripe strawberry or (1/3 cup of mixed berries)

Directions:

Toss salad ingredients together and drizzle with berry balsamic vinaigrette and enjoy! Pairs well with anything BBQ’d

9. Boombastic Banana Bites

Paleo Friendly, Gluten Free, Dairy Free

A great sweet treat without the flour & white sugar. A small guilty pleasure you can feel good about.
Prep & baking time is about 30 minutes–total.

Ingredients:

• 3 Medium mashed bananas
• 1/3 cup unsweetened apple sauce
• 2 cups oats
• 1/4 cup unsweetened coconut milk
• 1/2 cup unsweetened raisins
• 1 tsp vanilla
• 1 tsp cinnamon
• Parchment paper
• 2 baking sheets
• 1 fork

Directions:

Set oven to 350F. Mix all dry ingredients together & set aside. Mash banana & add all wet ingredients to the banana. Now, mix all the wet & dry good together. Spoon approximately two TBSP of mixture onto parchment paper lined baking sheet. Press down gently on the banana bites with a fork in a crisscross pattern. Bake in over on top rack at approximately 350F. Cool on the cookie sheets for at least 30 minutes, undisturbed. Makes about two dozen cookies.