Keto-Friendly

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. 
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 
Zucchini “Pad Thai” Salad

Zucchini “Pad Thai” Salad

jmckenziend
Zucchini
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Zucchini “Pad Thai” Salad

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

20

minutes
Cooking time

0

minutes

Ingredients

  • 1 large zucchini

  • 1/4 c raw sunflower seeds

  • 2 cups arugula or spinach

  • Creamy Thai Sauce

  • 1 tbs almond butter

  • 3 tsp grated ginger

  • 1 c freshly chopped parsley, or any of your favourite herbs

  • 1/2 fresh lemon, squeezed

  • 1 clove garlic

  • 1 tbs wheat free tamari

  • 1/2 c water

  • 1/2 ripe avocado

Directions

  • Spiralize zucchini using a spiralizer or a julienne peeler.
  • Put sauce ingredients in a blender or food processor. Blend until smooth.
  • Mix sauce with zucchini spirals and put into a bowl with spinach or arugula.
  • Sprinkle with sunflower seeds.

Notes