Savoury Recipes

Asian Rainbow Trout

Ingredients per Rainbow trout fillet, approximately 140 grams each

1 teaspoon of sesame seed oil
1 teaspoon of tamari soy sauce
½ teaspoon of pure maple syrup
sesame seeds for sprinkling

Wash and dry (with a paper towel) your fish fillets.  Place them on a parchment lined baking tray.  On each fillet pour the sesame seed oil, tamari and maple syrup.  Bake the fish at 325 degrees for 20 minutes.  Sprinkle with sesame seeds before serving.  So easy!  So delicious!

Recommended Side Dishes for the Asian Rainbow Trout:
Soba Noodles and Bok Choy

Soba Noodles
Follow instructions on package.  Once cooked, strain noodles and return to empty pot.  Add 1 teaspoon of sesame oil per serving and sea salt to taste.  Mix noodles.  Serve onto a dinner plate, place trout fillet on top and sprinkle with sesame seeds.

Note:  There are many varieties of Soba Noodles – rice and sweet potato, buckwheat, ginger etc.  They are all delicious with this fish.

Bok Choy
Thoroughly wash 6 – 8 bok choy’s without removing the leaves.  If they are large, they can be quartered.  Steam them in a steaming pot until leaves are tender, but not wilted.  Place each bok choy onto a serving platter.  Drizzle with olive oil and add sea salt to taste.  Squeeze ¼ of a lemon onto the vegetables.

Baked Whole Grain Spelt or Brown Rice
Prepare 2½ cups of spelt (Farro) or rice as indicated on the package   In a food processor or blender liquefy the following: 4 medium diced tomatoes 2 cloves garlic 1 small onion 1 tablespoon freshly chopped basil 1 teaspoon fresh or dried oregano sea salt to taste Prepare chosen grain according to package instructions. Place tomato mixture into a saucepan and bring to a boil, reduce heat and simmer for 30 minutes on low heat.  Add 3 tablespoons of extra virgin olive oil to sauce and remove from heat. When both the grain and sauce are prepared, pour the sauce over the chosen grain.  Grate 1 package of organic goat mozzarella (approximately 200 grams) and add to mixture.  Reserve approximately ½ cup of sauce and a handful of cheese as a topping. Pour the mixture into an 8 x 11 inch glass baking dish, top with the reserved sauce and cheese.  Bake at 325 degrees for 30 – 40 minutes or until top is crispy.
Bone Broth

Bone Broth

3-4 pounds of meat bones – organic beef, chicken, pork marrow, knuckle or joint bones are best
½ cup raw apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful fresh parsley
Sea salt to taste

Place bones in a pot or crockpot, add vinegar and water, let simmer for 1 hour.  Add more water if needed to cover the bones.  Add vegetables and bring to a boil.  Remove any scum that forms on the top of the pot.  Reduce to low heat and let simmer slowly for 8 – 12 hours.  Strain broth.  Vegetables can be pureed and any meat from the bones can be removed to make a soup.  Add parsley and sea salt to the clear broth and cook for 10 more minutes.  Broth can be stored in the fridge for up to 1 week or frozen for up to 6 months.

Bone Broth

Benefits:

  1. The gelatin found in the bone broth attracts and holds onto liquids, including digestive juices, which helps to support proper digestion by healing and sealing the intestinal lining of the gut.
  2. Bone broth reduces joint pain and inflammation because the reduced cartilage contains chondroitin and glucosamine.
  3. There are several amino acids present in bone broth that have an anti-inflammatory effect.
  4. Bone broth also contains high amounts of calcium and magnesium which play and important role in bone formation and regeneration.
Breading for Chicken, Veal, Pork or Fish

10 -12 cutlets or strips of meat 2 cups bread crumbs * ½ cup grated Pecorino Romano Cheese 2 eggs 2 tablespoons finely chopped fresh parsley 2 cloves crushed garlic sea salt to taste grape seed oil * There are several alternative grain and gluten free bread crumbs available in the organic section of your grocery store.  Or, you can make your own by toasting your favourite bread and grinding it in a food processor (once it has cooled). Wash and dry your meat with a paper towel.  Place flat on a cutting board and add sea salt to taste.  In a bowl whisk eggs, parsley and garlic together.  Next add strips of meat to the mixture and allow to marinate in the refrigerator for a minimum of 1 hour. Mix bread crumbs and cheese on a flat dinner plate.  One at a time, take a strip of meat and by pressing it into the bread crumbs, ensure it is completely coated.  Once all of the meat is breaded choose one of the following cooking methods: 1.  Frying – coat the bottom of a shallow frying pan with grape seed oil

– heat the oil on high until hot – place your breaded meat into the pan and cook just until each side is golden – transfer meat to a parchment paper lined baking sheet – bake at 325 degrees for approximately 10 minutes or until meat is completely cooked through to the centre 2.  Baking – coat the bottom of a parchment lined baking sheet with 2 tablespoons of grape seed oil

– place breaded meat onto the baking sheet and bake at 325 degrees for approximately 20 minutes, turning once halfway through

Serving Variations: – squeeze lemon juice over cooked meat – coat meat in tomato sauce before putting in the oven (not fish) – sprinkle meat with grated goat mozzarella cheese (not fish) – replace ½ cup bread crumb mixture with corn meal, ground nuts, sesame, chia or flax seeds

Quinoa

Quinoa is a complete protein.  This means it contains all 9 of the essential amino acids humans require to maintain good health.  It is a good source of dietary fibre, phosphorus and is also high in magnesium and iron.  It is gluten free and therefore, very easy to digest. 

Not only is it incredibly good for you, it is delicious too!  Preparation is very similar to rice, however, you must not skip the soaking step.  This grain tends to be bitter if it has not been soaked or at least, rinsed very well. 

It is great in soups, stews and on its’ own.  You could have it for breakfast by mixing in some maple syrup. Leftovers can be turned into a salad by adding diced vegetables and fresh herbs.  You’ll love this super-food!

Rice Balls
1 package Lundberg Organic White Arborio Rice (907 grams) 2 eggs 2 tablespoons freshly chopped parsley 2 cloves crushed garlic ½ cup Pecorino Romano Cheese 3 – 4 cups bread crumb mixture (see variations under Breading for Meats) 34 ½ inch cubes of goat mozzarella   Prepare the rice as indicated on the package.  Allow to cool fully.  Add the eggs, grated cheese, parsley and garlic and mix well.  Take a handful of rice batter into your hand, place a cheese cube in the centre and roll into a ball.  Roll the ball in the bread crumb mixture and place it on a parchment lined cookie sheet.  Once all of the balls are formed, place cookie sheet into the oven at 325 degrees for approximately 30 minutes.  You may want to turn them halfway through cooking to ensure all sides are crispy. Variations: Add a few peas, a spoonful of tomato sauce and/or other diced veggies with the cheese cube to the centre of the rice ball before breading.
Salad Nutrient and Flavour Boosters
Kale Swiss Chard Spinach Assorted Baby Greens Sprouts (broccoli and sunflower) Sea Vegetables (sprinkle) Nuts – walnuts, brazil nuts, cashews, macadamias, pecans Seeds – sesame, hemp, flax, chia, sunflower, pumpkin Tuna, Salmon or left over meats Alternate oils – olive, sesame, flax, herbed Alternate vinegars – balsamic, apple cider, wine; or use lemon juice
Sticky Chicken
½ cup maple syrup or coconut sugar (less sweet) ½ cup low sodium, gluten free tamari sauce 1 tablespoon finely shredded ginger root 4 cloves crushed garlic 12 skinless chicken legs   Wash and dry chicken with a paper towel.  Mix all other ingredients together in a bowl.  Place chicken in an 8 x 11 glass baking dish.  Pour mixture over chicken, ensuring it is fully coated.  Bake at 300 degrees for 2 hours, turning every 30 – 40 minutes to continue coating the chicken.  You will know it’s ready when the tamari mixture starts bubbling and thickening. Delicious served with plain brown rice or quinoa and a salad.
Tangy Meat Marinade
½ cup gluten free tamari sauce 1 tablespoon finely shredded ginger root 4 cloves of crushed garlic   Mix the ingredients together and add them to a zip lock bag with your meat. This amount of marinade is sufficient for 4-6 portions of meat. Refrigerate until you are ready to barbeque. Suggestion: sprinkle fresh, finely chopped herbs on your meat after it has been cooked. Parsley, chives, rosemary or oregano are all delicious, but you can use anything you like.
Vegetable Pie

1 medium onion
2 cloves garlic
4 large Yukon gold potatoes
2 large carrots
¼ of a head of cauliflower
¼ cup unsalted butter
¼ cup coconut milk
1 tablespoon finely chopped parsley
sea salt to taste
sliced goat mozzarella cheese
grated pecorino cheese

In a blender or food processor liquefy the onion and garlic.  Transfer to a pan and cook on high for 5 minutes, stirring continually.   Remove from heat and set aside.

Peel, cut and chop the vegetables.  Add them to a large pot filled with water.  Bring to a boil and cook for approximately 20 minutes or until the vegetables are soft enough to mash.  Drain the water and add the onion/garlic mixture, butter, sea salt, parsley and coconut milk.  Mash all of the ingredients together until smooth.  The texture can be adjusted by adding more or less coconut milk.

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