Mashed Potatoes, Have I Told You Lately That I Love You

Mashed potatoes are kind of like Elvis.

You have the original, the king himself aka homemade mashed potatoes; the 50 cent impersonator, instant mashed potatoes; and then you have the Darren Lee (apparently he's the best Elvis impersonator in the world) and ya that's this recipe.


Well, Elvis is dead and potatoes aren't very nutritious, so I was grateful when my aunt Carol shared with me the recipe I'm about to share with you: Cauliflower, Carrot and Sweet Potato Mash.With thanksgiving right around the corner don't be cruel and love your guests tender with this nutritious veggie mash.

I promise, once they try these they'll be all shook up.

Here's what you need:

1 large head of cauliflower
1 medium sweet potato (peeled)
3 large carrots
1 tbsp butter (optional) and/or 2 tbsp coconut milk/greek yogurt/cream (all optional)
salt and pepper to taste

Directions:

Boil sweet potato and carrots for 15 minutes before adding cauliflower for an additional 5 ish minutes. Once all the veggies are tender/soft strain and mash (I used a mixer). Mix in butter, salt and better and enjoy this hunk-a-hunk of burning love! MMmmMMmmMMM

And IF you can manage to save some leftovers, these can be enjoyed a second day in a different way. Cauliflower, Carrot and Sweet Potato Patties!

Directions:

Heat 1 tbsp of coconut oil in a sauce pan. Form burger-sized patties with the left over mash potatoes and drop in the pan like a pancake. Cook for 2-3 minutes (medium heat) on each side, or until desired crispness.

***feel free to add chopped onions or cinnamon/cloves/nutmeg for a sweeter flavor.


So don't be one of those Suspicious Minds - give this recipe a chance (and I'll promise never to quote Elvis again).

Butternut Squash Cinnamon Chips!

Butternut squash has a delicious nutty, sweet flavor when baked and combined with a little cinnamon, oh man, they are hard to stop eating. But fear not, these little guys are pretty harmless for your hips and they pack a potent nutrient punch. They are chock-full of vitamins, minerals and antioxidants, including vitamin A, C, B1, B3, B6, pantothenic acid, folate, manganese and potassium. Go ahead, cook'em up and enjoy the delicious benefits!


Directions:

Slice squash lengthwise in half

Scoop out the seeds and discard

Add squash to boil water

After 5 minutes remove

Slice squash into thin strips

Place on oiled baking sheet (make sure they aren't overlapping)

Bake for 20 minutes, flipping after 1o minutes

Broil for last minute, or until desired crispness

Sprinkle with cinnamon and enjoy!

Coconut Crusted Prawns

I've always liked breaded prawns.

There is a place in my home town (The Capital - for all you Chilliwackians) that serves up the most delicious breaded prawns, but fortunately (unfortunately?) I’m acutely aware of how terrible they are for my health. It dawned on me the other day that I should come up with something equally delish but without the deep frying or grain flours (and god knows what else is in there).

 Great for impressing your friends at parties and don't worry, your secret (of just how easy they are to make) is safe with me! Enjoy!

What you need:

 10 precooked prawns

 3 tbsp coconut flour

 6 tbsp shredded, unsweetened coconut

 1 large egg

 salt to taste

 Directions:

Mix egg, coconut flour and 3 tbsp coconut flour until doughy consistency (You may want to add some water).

Make sure prawns are dry as it will be easier to coat them in the dough. Dip each prawn into the mix and form a coating around the prawn. Then gently dab the prawn in the remaining shredded coconut. Set aside in refrigerator for 30 minutes to set.

Place on an oiled cooking sheet and heat under broiler for about 2 minutes per side (or once lightly browned on each side).

Grain-free Guilt-free Granola

I surprised myself a little with this one. It's good. Like reaaaally, really good! 

This granola is made of real, delicious, good for you ingredients and given that i came up with it, you can be assured it's very simple to make. So get to it.

What you will need:

1/2 cup raw almonds
1/2 cup raw walnuts
1/2 cup unsweetened shredded coconut
1/4 cup raw pumpkin seeds
1/4 cup raw sunflower seeds
1/2 cup dried fruit (i used goji berries and chopped dates)
2 tbsp chia seeds
2 tbsp hemp seeds
2 tbsp ground flax
2 tbsp coconut oil
2 tbsp maple syrup or honey
1 tsp vanilla extract
1 tbsp cinnamon
1 sprinkle of sea salt

Directions:

Preheat the oven to 250 degrees.

In a tupperware (or any contain with a lid) combine almonds, walnuts, coconut, pumpkin seeds, sunflower seeds, dried fruit, vanilla, melted coconut oil, maple syrup, cinnamon and salt. Shake to distribute oil and spices evenly.

Spread coated nuts/seeds out on baking sheet and bake for 20 minutes.

Once out of the oven, mix with chia, hemp and flax.  Enjoy!


P.S. I suggest raw to avoid the pre roasted in canola oil nuts/seeds.
P.P.S Please don't fret over the small amount of maple syrup/honey in this recipe. The two tablespoons go a long way here. It's very helpful at clumping and for added flavor. mmm!

My favorite way to eat this granola is with fresh blueberries and almond milk! mmmm!

Kitchen Sink Salad

 You know, everything BUT the kitchen sink went into this salad...or in other words, it's a random mix of independently yummy foods that just so happen to be DELICIOUS when combined.

  

I've been working a lot lately and got a little behind on grocery shopping... So when hunger struck, and i was up to my elbows in work, I had few options.  I scoured the pantry and fridge and this is what I came up with. Luckily it turned out to be delicious, so I decided to share!

I'm not much of a grain (or in this case grain-like food) eater but every once in a while I like to indulge in a little quinoa. It's a quick and easy base for a nutrient dense salad and it's pretty tasty too! For all my vegetarian and vegan friends, quinoa is a great protein source. It's one of the easier to digest grain-like foods and it also happens to be a complete protein which is a little unusual in the vegetarian world.

Anywaaaaaay, let's get to the goods!

All you need are a few ingredients, a BBQ and your appetite. Hope you like it!

What you will need:

1/2 cup cooked quinoa (about 1/4 cup uncooked)

1 can of wild Sockeye salmon (I use rain coast trading skinless, boneless sockeye)

1/2 small zucchini (BBQ'd, chopped)

5 spears of asparagus (BBQ'd, chopped)

1/2 red onion (BBQ'd, chopped)

Dressing:

1 tbsp olive oil

2 tbsp balsamic vinegar

salt and pepper to taste

Mix it all together and enjoy!