Low Carbohydrate

Arugula, Pear and Walnut Vinaigrette Salad

Arugula, Pear and Walnut Vinaigrette Salad

jmckenziend
Arugula, Pear and Walnut Vinaigrette Salad 
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Arugula, Pear and Walnut Vinaigrette Salad 

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 2 large handfuls arugula

  • 1 small head Belgium endive, roughly chopped

  • 1 ripe pear, cored, thinly sliced

  • pinch of sea salt

  • Walnut Vinaigrette Ingredients:

  • 1 cups walnuts

  • 2 tablespoons minced shallots

  • 2 teaspoons sea salt

  • 1/2 cup water

  • 1/4 cup sherry vinegar

  • 1/2 cup extra-virgin olive oil

Directions

  • Preheat the oven to 350F
  • First make the vinaigrette. In a blender, puree 3/4 cup of the walnuts with the shallots, salt, water, vinegar and olive oil until everything is well incorporated. Refrigerate the vinaigrette until you’re ready to serve.
  • Place the remaining 1/4 cup walnuts on a baking sheet and toast in the oven, stirring occasionally, until they are golden brown, about 8-10 minutes. Set them aside to cool completely.
  • In a large bowl, toss together the arugula, endive, pear slices and salt. Pour in enough vinaigrette to evenly coat the greens. Divide the salad between 2 serving plates and sprinkle the toasted walnuts over the top. Add some cooked chicken or salmon if desired.

Notes

  • Adapted from: Clean Eats by Alejandro Junger, M.D. 
Vegan Fresh Rolls

Vegan Fresh Rolls

jmckenziend
Vegan Fresh Rolls
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Vegan Fresh Rolls

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

40

minutes
Cooking time

minutes

Ingredients

  • Pecan Filling

  • 3/4 c chopped pecans

  • 1 tbs maple syrup

  • 1 tbs apple cider vinegar

  • 1 tbs grated ginger

  • 1 tbs miso

  • 1 tbs lemon juice

  • 1 tbs hempseed oil

  • Spring Rolls

  • 5 large butter lettuce leaves or rice paper

  • 1 c shredded carrots

  • 1/2 cucumber julienned

  • 1 c sprouts (alfalfa or red clover)

  • 1/2 c chopped cilantro

  • 1/2 c ripe avocado, sliced

  • Sweet and Tangy Sauce

  • 1 tbs cider vinegar

  • 1 tbs grated ginger

  • 1 tbs orange juice

  • 3 tbs tamari

  • 1/4 c coconut nectar

  • 2 tbs mustard

Directions

  • Pecan Filling
  • Finely chop the nuts in a food processor, add the rest of the ingredients and blend well. Set aside.
  • Sweet and Tangy Sauce
  • Combine all ingredients in a bowl, mixing well.
  • Fresh Rolls
  • Spread 1 tbsp of pecan filling over 1/2 the leaf or rice paper. Lay some of each of the vegetables at one end. Roll up tightly. Makes 12 pieces.
  • Serve with Sweet and Tangy sauce.

Notes

  • You can use any combination of vegetables you like in these fresh rolls. Carrots, purple cabbage and radishes are great for adding colour.
Turkey Meatballs Marinara with Zucchini Noodles

Turkey Meatballs Marinara with Zucchini Noodles

jmckenziend
Turkey Meatballs Marinara with Zucchini Noodles
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Turkey Meatballs Marinara with Zucchini Noodles

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

45

minutes
Cooking time

30

minutes

Ingredients

  • 1 lb. ground turkey

  • 1 egg

  • 1 ½ tsp. dried oregano

  • 1 ½ tsp. dried parsley

  • 1 tsp. garlic powder

  • 1 tsp. onion powder

  • tsp. red pepper flakes

  • cup almond meal

  • Pinch of sea salt

  • For topping:

  • cup almond meal

  • 2 tsp. dried parsley

  • 1 tsp. black pepper

  • Prepared marinara sauce

  • For Zucchini Noodles

  • 2 zucchini

  • 1 tbsp. ghee/clarified butter

  • 1 tbsp. olive oil

  • 2 cloves garlic, minced

  • 3 whole basil leaves, cut into ribbons (chiffonade or spiralize)

  • Salt and pepper to taste

Directions

  • For Turkey Meatballs
  • Preheat oven to 400 degrees. Combine all ingredients (except topping ingredients) and use your hand to form into 2-1/2 inch diameter meatballs. Combine topping ingredients in small bowl. Roll each meatball in the topping mixture and place on a cookie sheet lined with parchment paper. Makes 15 meatballs. Bake 20-25 minutes until cooked all the way through. Serve in warmed marinara sauce.
  • For Zucchini Noodles:
  • Use a “Y” vegetable peeler to peel long ribbons of zucchini or a spiralizer.
  • Heat a skillet over medium-high heat and heat the butter and olive oil. Add garlic and sauté until fragrant. Add the zucchini and toss around in the pan for 1 to 2 minutes until warmed. Sprinkle in salt and pepper. Serve within a few minutes, before the zucchini becomes too soft.
Tomato Mint Cucumber Salad

Tomato Mint Cucumber Salad

jmckenziend
Tomato Mint Cucumber Salad
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Tomato Mint Cucumber Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes

Ingredients

  • 4 medium tomatoes

  • 2 small cucumbers

  • 1 medium onion

  • 3-4 tbsp. fresh lime juice

  • 2-3 tbsp. extra virgin olive oil

  • 2 tbsp. fresh mint (or 1 tsp. dried mint)

  • 1/4 teaspoon sea salt

  • 1/8 teaspoon black pepper

Directions

  • Wash and peel cucumbers.
  • Wash tomatoes and mint.
  • Peel onion.
  • Chop cucumbers, tomatoes, and onion very finely, and mix.
  • Chop mint very finely and add.
  • Add fresh lime juice, olive oil, salt, and black pepper.
  • Mix well and serve cool.
Tilapia Tacos

Tilapia Tacos

jmckenziend
Tilapia Tacos
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Tilapia Tacos

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 4-6 ounces tilapia fillets

  • cayenne pepper to taste

  • 2 tbs extra virgin olive oil

  • red and yellow pepper, thinly sliced

  • 2 scallions, diced

  • 2 garlic cloves, minced

  • 2 tbs chopped fresh cilantro

  • bibb or butter lettuce leaves

  • small avocado, thinly sliced

Directions

  • Season tilapia with cayenne pepper, and set aside.
  • Heat oil in a cast iron skillet over medium flame. Add pepper and scallions. Sauté for three minutes. Toss in garlic and continue cooking for one minute.
  • Move veggies to sides of pan, making room for fish in the center. Add fish to pan and cook for four minutes, turning at the halfway point.
  • Remove fish from pan and cut into bite-sized pieces. Cover with veggies and sprinkle with cilantro. Carefully scoop into lettuce leaves and top with avocado slices.
Stuffed Portobello Mushrooms

Stuffed Portobello Mushrooms

jmckenziend
Stuffed Portobello Mushrooms
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Stuffed Portobello Mushrooms

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

30

minutes
Cooking time

10

minutes

Ingredients

  • 2/3 cup chopped plum tomatoes

  • 1/2 cup shredded part-skim mozzarella cheese

  • 1/4 cup chopped Kalamata olives

  • 1 teaspoon minced garlic

  • 2 teaspoons extra-virgin olive oil, divided

  • 1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried

  • 1/8 teaspoon freshly ground pepper

  • 4 Portobello mushroom caps, 5 inches wide

  • 2 tablespoons lemon juice

  • 2 teaspoons reduced-sodium soy sauce

Directions

  • Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
  • Preheat grill to medium.
  • Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
  • Oil a grill rack. Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.

Notes

  • Use (cooked) bacon bits or sliced almonds in place of mozzarella cheese for dairy-free versions of this recipe.
  • Substitute parmesan cheese for mozzarella if lactose intolerant.
Southwest Tofu Scramble

Southwest Tofu Scramble

jmckenziend
Southwest Tofu Scramble
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Southwest Tofu Scramble

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

30

minutes

Ingredients

  • 8 oz. extra firm tofu

  • 1 tbsp. grape seed oil

  • ¼ red onion, thinly sliced

  • ½ red pepper, thinly sliced

  • 2 cups kale, loosely chopped

  • ½ tsp. sea salt

  • ½ tsp. garlic powder

  • ½ tsp. cumin powder

  • ¼ tsp. chilli powder

  • ¼ tsp. turmeric (optional, for color)

  • 1.5 tbsp. hemp seeds

  • Optional: Salsa, cilantro, hot sauce

Directions

  • Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a pot or book, for 15 minutes. While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
  • Prep veggies and warm a large skillet over medium heat. Once hot, add 1 tbsp. grape seed oil and the onion and red pepper. Season veggies with a pinch of salt and pepper. Cook until softened – about 5 minutes.
  • Add kale, cover to steam for 2 minutes. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
  • Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
  • Once tofu is ready, sprinkle with hemp seeds, and serve immediately with a slice of rye toast. Top with salsa, cilantro and/or hot sauce, if desired.

Notes

Spicy Sautéed Vegetables

Spicy Sautéed Vegetables

jmckenziend
Spicy Sautéed Vegetables
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Spicy Sautéed Vegetables

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

25

minutes

Ingredients

  • 1 c zucchini

  • 1 c cauliflower

  • 2 cloves garlic

  • 1” ginger

  • 1/2 tsp turmeric

  • 1/2 c carrots

  • 1 onion

  • coconut oil

  • 1/2 tsp cumin seeds

Directions

  • Sautee the cumin seeds and all vegetables in the coconut oil until slight tender, yet still firm.
  • Add turmeric and cover for 15 minutes.
  • Serve with cooked quinoa.
Sautéed Shrimp with Fennel

Sautéed Shrimp with Fennel

jmckenziend
Sautéed Shrimp with Fennel
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Sautéed Shrimp with Fennel

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

15

minutes
Cooking time

15

minutes

Ingredients

  • 1 tablespoon extra-virgin olive oil

  • 1 large fennel bulb, cored and cut into 2-inch-long strips (about 4 cups)

  • 1 15-ounce can diced tomatoes, preferably fire-roasted

  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried

  • 1 pound peeled and deveined raw shrimp (21-25 per pound)

  • 2 tablespoons capers, rinsed

  • 1/4 teaspoon freshly ground pepper

  • 1/4 cup crumbled feta cheese

Directions

  • Heat oil in a large skillet over medium heat.
  • Add fennel and cook, stirring occasionally, until starting to brown, 6 to 8 minutes.
  • Add tomatoes and oregano and cook, stirring and scraping up any browned bits, about 30 seconds.
  • Add shrimp and cook, stirring occasionally, until pink and just cooked through, about 4 minutes.
  • Stir in capers and pepper.
  • Serve sprinkled with feta.

Notes

  • Serve as is for a Keto or low carb meal. Omit feta cheese for a dairy-free meal.
Roasted Cauliflower Steaks

Roasted Cauliflower Steaks

jmckenziend
Roasted Cauliflower Steaks
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Roasted Cauliflower Steaks

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

3

servings
Prep time

15

minutes
Cooking time

30

minutes

Ingredients

  • 2 tbsp. coconut oil or ghee, melted

  • 1 tsp. ground ginger

  • 1 1/2 tsp. turmeric

  • 1 head cauliflower

  • 2 tbsp chopped chives or green onions

  • 2 tbsp chopped coriander

  • Pink Himalayan salt to taste

Directions

  • Preheat the oven to 180 C/350 F.
  • Combine the coconut oil or ghee, herbs and spices in a small bowl. Remove the leaves of the cauliflower, but keep the core intact.
  • Place the cauliflower, core side down, on a non-slip cutting surface. Use a large, sharp knife to click 1 inch thick steaks.
  • Lay the cauliflower slices on a parchment lined baking sheet and drizzle each side with the turmeric mixture. Season with salt (if using).
  • Roast until the edges are crispy and browned – this will take around 25-30 minutes.

Notes

  • Source: emmaolliff.com