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
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.


  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 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.

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
Swiss Chard
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.

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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Sweet Recipes

Almond Muffins - Gluten Free

2 ½ cups ground almonds
¼ cup melted butter or coconut oil
3 eggs
¼ cup honey
¼ cup black strap molasses
½ teaspoon sea salt
1 teaspoon aluminum free baking powder

In a large mixing bowl add eggs, honey, molasses and melted butter. Mix until smooth. Add sea salt and baking powder. Blend thoroughly. Add ground almonds and mix until completely blended. Spoon equal amounts into muffin liners in a muffin baking pan. Will make 10 – 12 muffins depending on size. Bake at 325 degrees convection bake or 350 degrees regular bake for 15 – 18 minutes.

Black Bean Brownies

1 can of organic black beans (398 ml or 14 oz)
¾ cup maple syrup
2 eggs
2 teaspoons vanilla
½ cup spelt flour
¼ cup cocoa
1 teaspoon baking powder

Optional:  ½ cup chocolate chips, walnuts or both
*Note:  they should be small pieces or they will sink to the bottom of the pan

Rinse and drain the beans.  Put all of the ingredients into a food processor and blend on high until smooth.  This is a runny batter.  Butter the bottom and sides of a square 8 x 8 pan.  Pour the batter into the pan and bake at 325 degrees convection bake for approximately 30 minutes or until set.  Check regularly – do not over bake.

Blueberry Banana Breakfast Boost Smoothie

Makes 6 cups or 4 smoothies

2 ripe bananas
2 cups frozen blueberries
½ cup plain kefir or coconut yoghurt
2 cups raw baby spinach leaves
4 teaspoons ground flax or chia seeds
1 cup pure, clean water
2 cups almond, rice or soy milk

Blend on high in a blender that can crush ice. Fruits can be interchanged with other varieties, such as: cherry, mango, or pineapple. Mixed berries are also delicious, but be aware that strawberries, blackberries and raspberries add seeds to the drink, which adds a texture.


Pie crust:
1 1/4 cup brown rice flour
1/2 cup sorghum flour
1/2 cup ground almonds
2 tablespoons coconut sugar
3/4 cup cold unsalted butter
5-6 tablespoons cold water
1 tablespoon lemon juice
1/2 teaspoon sea salt

Mix flours, sugar and salt together in a bowl.  Cut butter into small cubes and add them to the flour.  Using a butter cutter or your hands begin to break the butter into the flour.  Add lemon juice and then one tablespoon of water at a time until you are able to form a ball of dough.

Flour the surface of a counter and roll out dough to approx. 1/4 of an inch thick.  Use a cookie cutter or a glass to cut out a circle 3 1/2 inches in diameter.  Continue until all the dough is used.  Makes approximately 12 tart shells.  Place and shape the shells in a muffin tray and set aside.

1/2 cup melted unsalted butter
1 cup packed coconut sugar
1/2 cup maple syrup
2 large eggs
1 teaspoon vanilla
1/4 teaspoon sea salt

Mix all of the ingredients together with an electric mixer until completely combined.  Pour batter into tart shells.  Fill them so that they are 3/4’s full.

Bake in a preheated oven at 425 degrees for 6 minutes and then decrease the temperature to 350 for an additional 10 – 12 minutes.  They are done when the filling looks set in the middle.

Allow them to completely cool before eating.  I think they taste better when they are refrigerated overnight.

Chickpea Cookies - Vegan + Gluten Free

1 1/4 cups canned chickpeas, well-rinsed and patted dry with a paper towel
2 teaspoons vanilla extract
1/2 cup natural peanut butter
1/4 cup maple syrup
1 teaspoon baking powder
1/2 cup chocolate chips, nuts, seeds, dried fruit etc.

Preheat oven to 350°F. Place chickpeas in a food processor and pulse until smooth. Add all other ingredients, except the chocolate chips. Transfer batter to a bowl and stir in chocolate chips or any of the other ingredients you prefer. Spoon batter onto a parchment lined cookie sheet and bake until golden, approximately 8 – 10 minutes.

Chocolate Banana Cookies - Vegan + Gluten Free

3 ripe bananas
2 cups gluten free oat flakes
1/4 cup creamy peanut butter
1/4 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1 tsp. vanilla extract

Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Spoon batter onto a parchment lined cookie sheet and bake until golden, approximately 10 – 12 minutes.

Chocolate Cupcakes - Grain Free

½ cup coconut flour
½ cup cacao powder
1 teaspoon baking powder
1 teaspoon vanilla
½ cup sunflower oil
¾ cup maple syrup
4 large eggs

Combine all of the ingredients in a mixing bowl except the eggs.  Blend well.  Add one egg at a time and beat with an electric mixer after each egg.  The batter will be very runny.  Pour batter into parchment baking cups in a muffin tray and bake at 400 degrees for 5 minutes.  Reduce heat to 350 and bake for approximately 12 more minutes.  They are ready when the center is set.  Makes 10 – 12 cupcakes.

Flavour Variations:

  1. Replace vanilla with peppermint oil for a Chocolate Mint Cupcake
  2. Add 2 tablespoons of espresso for a Mocha Cupcake
  3. They can be topped them with coconut whip cream (see recipe listed separately).  And, the whip cream can also be flavoured with either ½ teaspoon of peppermint or ½ tablespoon of espresso.
'Healthier’ Chocolate Cake

1 ½ cups spelt flour
½ cup ground flax seeds
¾ cup Camino or Green and Black organic cocoa
2 teaspoons aluminum free baking powder
½ teaspoon sea salt
1 cup soft butter or coconut oil
1 cup sucanat or coconut sugar
½ cup maple syrup
2 teaspoons vanilla
2 large eggs
2/3 cup almond, rice or coconut milk
2/3 cup boiling water
100 gram 70% or higher dark chocolate bar (organic)

Preheat oven to 325 degrees convection bake or 350 degrees regular bake. Lightly grease (grapeseed oil) and flour a bunt cake pan.

In a large mixing bowl combine soft butter, sucanat, maple syrup, vanilla and eggs with an electric mixer until mixture is smooth and creamy. In a separate bowl combine flour, flax seeds, cocoa, sea salt and baking powder. Add flour mixture to butter mixture alternating with milk until all ingredients are blended and smooth. Lastly add the boiling water. It will make the batter liquidy. Pour the batter into the prepared pan. Bake for 35 – 40 minutes. Allow to cool before removing from the pan. Melt chocolate bar in a saucepan on low until smooth. Drizzle over cake allowing chocolate to run down the sides.

Chocolate Chip Cookies

2 cups of whole spelt flour
¼ cup ground flax seeds
1 tsp. aluminum free baking powder
½ tsp. sea salt
1 cup sucanat or coconut sugar
2 tsp. vanilla
2 large eggs
½ cup soft butter
1 cup of dark chocolate chips or a 100 gram 70% organic Green and Black’s bar – chopped

Preheat oven to 325 convection bake or 350 regular. Line 2 cookie sheets with parchment paper. In a bowl, cream together butter, eggs, sugar and vanilla until smooth. Add the sea salt and the baking powder and mix until well blended. Add the flour and the flax seeds and mix until all of the flour has been absorbed. Add chocolate.

Spoon the dough onto the cookie sheet leaving approximately 3 inches between each cookie to allow for spreading. Bake for 8 – 12 minutes depending on whether you want a soft or crunchy cookie. Also, a more evenly baked cookie is achieved by rotating the cookie sheets halfway through the baking time.

Coconut Whip Cream

1 can full fat coconut milk (refrigerated overnight)
1 tablespoon maple syrup
1 teaspoon pure vanilla

When you open your can of coconut milk, you will notice the milk has separated. The top of the can will have a solid coconut cream and the bottom will contain the coconut water. For this recipe, we need only the cream portion. You can save the coconut water for a smoothie.

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Ground Nut Truffles

1 cup ground almonds, walnuts, pecans or a combination of these
1 cup ground macadamia nuts
1 cup shredded coconut
1 cup pitted dates (soaked)
1 cup raisins
1 tsp. sea salt
1 tsp. cinnamon
4 tsp. cocoa powder
2 tblsp. raw honey
½ – ¾ cup water (just enough to moisten)

Roll into truffle sized balls, place on parchment lined tray and refrigerate.
Melt your choice of chocolate(s) for dipping. Return to parchment and refrigerate again to set chocolate.

Note: These store very well in the freezer, prior to be dipped.

Healthy No Bake Energy Bites - Vegan + Gluten Free

1 cups gluten free oat flakes
1/2 cup semi sweet choc chips
1/2 cup of natural peanut butter
1/2 cup ground flaxseed
1/3 cup maple syrup
1 tsp. vanilla


Mix all ingredients and roll into balls.  They can be stored in an airtight container in the fridge for up to 2 weeks.

Nut Butter Squares

1 – 450/500 gram jar organic unsweetened nut butter (peanut, almond, cashew – smooth or crunchy)
2 organic eggs
1 cup sucanat or coconut sugar
2 teaspoons baking powder

Optional Ingredients:  chopped nuts, dried berries, chopped dark chocolate or chocolate chips

Mix all ingredients in a bowl until well blended.  Add any optional ingredients last.  Press mixture into an 8 x 8 or 9 x 9 baking pan.  Bake at 325 convection bake for 20 minutes, or until edges are brown.  Let cool to room temperature and cut into squares.  Enjoy ☺

Perfect Pancakes

1 cup spelt flour
1 egg
¾ cup almond or rice milk
2 tablespoons grapeseed or sunflower oil
2 tablespoons maple syrup
3 teaspoons aluminum free baking powder

Place flour and baking powder in a bowl. Make a well in the center. Add egg, oil, maple syrup and milk. Mix until all the flour is moist. It will be a little lumpy. Heat a griddle or frying pan. Rub the pan with a little bit of coconut oil, or grapeseed oil. Spoon batter onto heated pan. They are ready to flip when small air bubbles appear. Flipping one time will guarantee light, fluffy pancakes. Enjoy them plain, with pure maple syrup or add ½ cup of blueberries, diced bananas, chocolate chips or sprinkle with cinnamon. They are also delicious as an appetizer by added 1 cup of shredded pumpkin, squash or zucchini to the batter.

* To make these pancakes gluten free, you can substitute the spelt flour with rice, sorghum, buckwheat, gluten free ground oats or almond flour. Personally, I like to combine a few of these flours together to maximize the nutritional benefits.

Tahini Sunflower Squares

2/3 cup tahini butter
½ cup honey
1 cup shelled sunflower seeds
3 cups oatmeal flakes (Bob’s Redmill has a gluten free Oatmeal)
50 grams 70% (or higher) dark chocolate diced into small flakes

Mix tahini and honey together until smooth. Add sunflower seeds, oatmeal and chocolate. Mix until evenly blended. Butter (or coconut oil) the bottom of a square 8 x 8 pan. Press the mixture into the pan with a fork. Bake at 325 degrees convection bake or 350 degrees regular bake for 20 minutes. Cut into 16 squares once cooled.